A Healthy Meal

A Healthy Meal

A healthy meal

70 percent of our body mass is a fluid and rest muscles and bone. In order to keep healthy lifestyle, we need to have a healthy meal. Our body is built from what we eat every day. If we eat too much sweet, we are prone to diabetes. If we eat lot of fatty food, then our body tend to gain weight. Following is list of a healthy meal that we should have in our day to day life to keep body healthy fit and fine.

Vegetarian

Recipe Name Ingredients Method
Sandwich 2 bread slices
1 sliced tomato
1 sliced onion
1 sliced cucumber
1 tbsp butter
Apply butter to bread and roast in grill.
Add onion, tomato and cucumber sliced on top of another.
You can also add chutney or your choice of sauce.
Vegetable stew Any choice of your favorite vegetables like spinach or green peas.
Oil
Salt to taste
Water
1 tbsp corn flour  
Heat oil in wok
Add leafy vegetable and fry until water is drained from vegetable.Add salt and water.
Add corn flour and boil until it become think.
Fenugreek Naan 5 tbsp Fenugreek leaves chopped fine
Salt
5 tbsp wheat flour
oil
1 tbsp cumin powder
1 tbsp finely chopped chilies
water
Mix all ingredients in a big dish
Marinate for 20 minutes
Make a dough balls of 2 inches.
Make a naan from dough balls using rolling pin.
Heat oil in pan and fry the naan.
Spinach and Cottage cheese curry 1 pack of spinach
5 cubes of cottage cheese.
Salt
Oil
Red chili powder
1 tbsp Ginger and garlic paste.
Heat oil in pan and add vegetables.
Add salt, red chili and ginger garlic paste.
Sauté for 5 minutes
Add salt, cottage cheese, and water.
Beans curry Pack of beans (any)
4-5 garlic cloves chopped fine
1 green chilly
Salt
Oil
1 glass water
1 chopped onion
Heat oil in a wok and add onions.
Add garlic and green chilly
Sauté the mixture for 5 minutes until garlic is golden brown
Add beans and water.
Add salt and cook for 10 minutes with lid on wok

Egg-tarian:

Recipe Name Ingredients Method
Egg fry 1 egg
1 tbsp green or red chili.
Oil
Salt
Heat oil in a panAdd green chili and onion.Break the egg and add into pan.Add saltSauté mixture until egg is cooked.
Eggy curry 4-5 boiled eggs and cut into half.
1 tbsp garam masala
2 tbsp ginger and garlic paste
1 tbsp coriander powder.
Salt and oil
1 onion chopped finely
1 tomato chopped finely.
1 tbsp green or red chili powder.
Coriander leaves chopped finely.
Heat oil in pan
Add onions and tomato until golden brown
Add ginger garlic paste, coriander powder and garam masala
Add chilies.
Cook mixture for 10 minutes and stir continuously.
Add a glass of water and bring the mixture to boil.
Add boiled eggs and cook for another 2 minutes.
Garnish with chopped coriander.  
Egg Omelet 1 egg
½ onion finely chopped
Red or Green Chili powder.
Salt
Mix all ingredients in a bowl and stir well.
Heat oil in a pan
Add egg mixture and sauté on both sides.
Egg sandwich 1 boiled egg chopped slice
1 cucumber sliced
1 onion sliced1 tomato sliced
2 bread (whole wheat or regular)
1 banana chopped fine
1 tbsp butter  
Apply butter on the breads.
If required grill them in a toaster.
Add slices of all ingredients on top of another.  
Egg Marsala 5-6 boiled eggs
1 tbsp garam masala
1 tbsp ginger paste
1 tbsp garlic paste
Salt
Oil
Coriander powder
Cumin powder
1 tbsp Grated coconut
7-8 sliced onions
1 tbsp funnel seed powder
Heat oil in a wok
Add onions and fry until golden brown
Add ginger and garlic paste.
Add garam masala powder, coriander powder, cumin powder, grated coconut and funnel seed powder.
Sauté the mixture for 10 minutes until oil is oozed.
Add eggs into the mixture and add salt as per taste.
Garnish with fresh coriander.

Healthy Fasting Food (following recipes are fasting recipes that are common in India. It may differs based on the region)

Recipe Name Ingredients Method
Fried peanuts 100-gram peanuts
1 tbsp red chili powder
Salt
oil
add oil in a pan
add red chili and peanuts and sauté mixture for 10 minutes until peanut is golden brown.
Take of the mixture from pan and put it in a bowl. Add salt as per taste
Semolina Shira 50 grams Semolina
1 tbsp ghee (purified butter)
2 tbsp sugar
1 tbsp dried grapes
1 tbsp cashew nuts chopped fine.
1 tbsp pistachio chopped finely tbsp chopped almond finely
1 glass of water
Heat oil in a wok.Add sugar and semolina and all other ingredients.Sauté the mixture for 2 minutes or until semolina turns color.Add a glass of waterCook the mixture until it become think.
Sago for fasting 1 pack of sago
1 tbsp green chili chopped fineSalt
Oil to fry
2 tbsp crushed peanut
Heat oil in a wok
Add sago, green chili and peanuts into wok.
Sauté the mixture for 5 minutes.
Add the water and cook for another 10 minutes or until sago has absorbed water and turned golden in color.
Potato wafers 1 potatoOil for fryingSalt Slice potato and immediately put inside water before they turn black.
We do this to remove starch from potato.
Wash potato for 3-4 times until Heat oil in deep wok
Add potato when oil is hot and quickly pull them from wok once cooked.
Add salt as per taste
Sprouts Snacks 1 pack of any sprouts that you like.
1 tbsp red chili powder.
1 tbsp lemon juice
1 tomato chopped finely
1 onion chopped finely.
Salt as per taste.Oil for shallow fry.
1 tbsp coriander finely chopped.
Add little oil in a wok and sauté sprouts in it. We don’t need to cook it, just sauté for 2 minutes. Take out sprouts from pan and add them in a bowl. Add tomato, onion, red chilly and lemon juice in sprouts and a dash of coriander.

High energy Drinks

Recipe Name Ingredients Method
Lemonade 1 lemon
1 tbsp sea salt
2 tbsp sugar  
Squire the lemons to take out juice.
Add sugar and sea salt in the lemon juice.
Add 1 glass of water and mix well.
Mango juice 1 Mango
1 tbsp sugar
1 tbsp sea salt
Wash the mango well.
Peel off the skin and take out mango pulp in a bowl.
Grind the collected mango pulp and add sea salt in it.
Buttermilk 1 cup curd1 tsp sea salt1 tbsp cumin powder.1 tsp dried ginger powder Mix all ingredients in a juicer and shake well.
Garnish with fresh coriander.
Sol Kadhi 1 coconut milk
3 pieces of kokum
1 green chilly chopped finely.
1 tbsp coriander chopped finely.
1 tsp sea salt
Grate the coconut and strain the coconut milk using a filter. Only coconut milk is required
Soak kokum pieces in water for 15 minutes.
Strain kokum into water and only keep the kokum water.
Add kokum water into coconut milk .
Add sea salt, coriander and green chilies.
Keep in fridge for 1 hour to serve cool.  
Sugarcane Juice 1 sugar cane
Sea Salt
Peel off sugarcane skin and make small cubes of sugarcane.Grind the sugarcane cubes and strain the sugarcane juice.
Mix sea salt in sugarcane juice and serve cold.

Easy Chicken Meals

Recipe Name Ingredients Method
Chicken stew 1 kg whole chicken.
1 tbsp salt
1 tbsp black pepper
4 glass of water.  
Heat oil in big wok.
Add 4 glasses of water and bring to boil.Add chicken, salt and black pepper.
Boil the mixture for 45 minutes on slow flame
Strain the water from chicken and serve hot. 
Do not eat the chicken as all nutrients gets dissolved in water.
Chicken wings fry 250 gm chicken wings.
1 tbsp ginger paste
1 tbsp garlic paste
1 tbsp black pepper.Salt as per taste.
Marinate chicken wings with all ingredients and keep for 2 hours.
Heat oil in wok and fry chicken pieces until then are golden brown.
Steamed chicken 1 whole chicken
1 tsp turmeric powder.
Salt as per taste
Heat 3-4 glasses of water in a big wok.Keep a stand inside this boiling water.
Place a dish on top of stand. 
Spring salt and turmeric powder on chicken and place the whole chicken on the dish. Cook until chicken is cooked.
Make sure to add enough water so that water is always present until the level of stand.
Chicken Liver Fry 250 gm chicken liver.
Black pepper
Salt
Wooden skewers
Marinate chicken liver with black pepper and salt for an hour.
Stick chicken liver on the wooden skewer sticks and grill in oven for 20 minutes until they are cooked.
Chicken gizzard fry 250 gm chicken gizzard.
1 tsp salt
1 tsp black pepper
Oil for frying
Mix the chicken gizzard with salt and black pepper and marinate the mixture for an hour.Heat oil in wok.
Deep fry chicken gizzard until then are cooked.
Garnish with fresh coriander.

High Energy – A healthy Meal

Recipe Name Ingredients Method
Rice puffs (Poha) 1 cup rice puffs (poha)
1 green chilly chopped fine
4-5 peanuts
1 tbsp finely chopped coriander 1 onion chopped finely
1 tsp turmeric powder
1 tbsp coriander finely chopped.
Wash rice puffs in water for few second and keep it aside to dry. Heat oil in wok
Add onion, green chili, turmeric powder, peanuts and sauté for a minute
Add washed rice puffs and sauté for 5 minutes with lid on.
Garnish with fresh coriander.
Rice stew 1 cup half cooked rice
1 cup curd
1 tbsp boiled mung lentils.
Salt
Oil
Heat oil in a wok.
Add cooked rice, curd and boiled mung lentils.
Add salt and little some water
Mix flour Naan 1 tbsp corn flour
1 tbsp wheat flour
1 tbsp chickpea flour
Salt
Oil
water  
Mix wheat, corn and chickpea flour in a bowl.
Add water and salt.
Make a dough balls and roll naan with hands or rolling pin.
Heat oil in a pan and cook the naan.
Sarso ka Saag (Mustard leave chutney) 1 pack mustard plant leaves
1 tbsp green chilly
1 tbsp ginger paste
1 tbsp garlic paste
Salt and oil
Wash the mustard plant leaves and chopped finely.
Heat oil in a wok and add mustard leaves.
Add ginger and garlic paste and salt.
Sauté for 5 minutes and serve with hot naan.
Potato patties 1 potato chopped fine.
10 green peas
Turmeric powder
4-5 garlic cloves chopped fine. Salt 1 onion chopped fine
Heat oil in a wok.
Add all ingredients and sauté until potato and green peas are cooked.
Make sure to add enough water so that vegetables are not burned.

Mutton

Recipe Name Ingredients Method
Goat leg 2 goat leg’s (lower)
1 tbsp black pepper
Salt as per taste
Heat oil in a wok
Add goal legs, black pepper and salt.
Add 3-4 glasses of water and cook for 45 minutes or until bones are cooked.
Mutton stew 1 kg mutton (any choice of red meat)
1 tsp black pepper
1 tsp turmeric powder.
1 tbsp green chilly
Heat oil in a wok.
Add mutton pieces and all ingredients.
Add 4-5 glasses of water and cook for 60 minutes until stew is think enough.
Mutton liver fry 250 gm mutton liver
1 tsp black pepper
1 tsp black salt
1 tbsp butter
Wooden skewer sticks
Mix mutton liver with black pepper, salt and butter.
Marinate mixture for an hour. Place the liver pieces onto wooden skewer sticks and grill for 10 minutes or until liver is cooked.
Goat Head curry 1 goat head chopped into small pieces.
1 tsp garam masala powder
1 chopped onion
1 chopped tomato
1 tbsp coriander
1 tbsp ginger powder
1 tbsp garlic powder
1 tbsp red chili.
Salt and oil for frying.
1 tbsp turmeric powder.
Heat oil in a wok.
Add all ingredients in a wok and add one glass of water.
Cook until meat is cooked and served with fresh garnished coriander.
Mutton chops fry 250 gm mutton chops
Salt
1 tbsp any choice of your sauce
Heat oil in a wok
Deep fry mutton chop pieces until golden brown

Quick Fish or sea food meals

Recipe Name Ingredients Method
Pomfret fry 1 pomfret chopped in slice
1 tbsp turmeric
1 garam masala powder
1 tbsp red chili powder.
Salt and oil for frying
1 tbsp rice flour
1 tbsp wheat flour
Mix all ingredients together and apply to fish.
Marinate fish for 2 hours.
Heat oil in a wok and fry fish for 2-3 minutes until properly cooked.
Bombay duck fry Bombay duck fish
Wheat flour
Corn flour
1 tbsp turmeric powder
Salt and oil fry frying
Wash Bombay duck fish with water.
Apply salt and strain excess amount of water from fish by putting it in a towel and placed the fish under little weight so that water is drained completely.
Add margination ingredients to fish and marinate for another hour.
Heat oil in a wok and fry fish until it is cooked.
Pink salmon fry 250 gm pink salmon
1 tsp black pepper
1 tsp salt
Marinate salmon with salt and black pepper.
Grill the fish in microwave oven for 10 minutes to cook completely.
(please note do not fry salmon in oil other it will break salmon)
Asia sea bass fry 1 kg Asia sea bass fish
1 tbsp any choice of sauce
Salt per taste
Wash the fish and marinate with sauce and salt for an hour. Heat oil in a frying pan and sauté fish until golden brown.
This fish has only one single bone in middle hence make sure to use big spatula to pick up fish or else fish will break.
Roasted Crabs 1 quantity of any type of crab (sea, river or mud)
Salt
1 tsp lemon juice
Clean the crab properly and apply salt and marinate for an hour.
Heat a camping stove and grill the crab for 20 minutes.
Once cooked, sprinkle lemon juice on it.

Sweets

Recipe Name Ingredients Method
Sweet Naan Wheat naan
1 tsp sugar
1 tsp ghee (clarified butter)
Heat wheat naan in microwave for 10 seconds.
Add sugar and ghee on top of wheat naan.
Make a roll and eat with any type of sauce you like.
Chickpea balls 250 gm chickpea flour
4 tsp clarified butter
1 cup sugar powder
Heat clarified butter in a wok and add chickpea flour and sugar powder in it.
Sauté for 5 minutes and immediately start making balls before it cools down.
Store the chickpea balls in fridge for longer period.
Puran Puri ( Chick pea naan) 250 gm of chickpea flour
1 cup sugar powder
1 cup wheat flour salt  
heat oil in a wok and Mix chickpea flour with water and sugar powder.
Sauté mixture for 5 minutes until it is golden brown.
In another bowl, mix wheat flour with salt and water.
Use rolling pin to make wheat roti and stuff the chickpea flour mixture on top of it.
Make another wheat roti with rolling pin and make sure all gaps are filled.
Cook the whole roti in a pan or a mud oven.
Basundi 1 litre of milk
1 tbsp cashew nuts
1 tbsp almond nuts
3-4 cloves
1 cup sugar powder  
Heat milk in a utensil Add all other ingredients in boiling milk and stir continuously.
Stir for 30 minutes so that 1 litre milk is reduce to half a litre.
Kheer 1 cup cooked rice
1 cup milk
1 tbsp sugar
Mix all ingredients together and serve cool.
This is simple, light and nutritional food for sick person.

Baking

Recipe Name Ingredients Method
Simple Egg Cake 1 cup all purpose flour
2 cups sugar
4 eggs
1 tsp baking soda  
Mix all ingredients together and pour into a baking pan. Marinate for 30 minutes.
Pre heat oven at 180 degree Celsius.
Bake the cake for 40 minutes.
Eggless cake 1 Cup all-purpose flour Cups of sugar powder
2 tbsp curd 1 tsp baking soda
Please follow simple egg cake method.
Fruit cake with egg 1 Cup all-purpose flour Cups of sugar powder
4 eggs
1 cup fruit cake cherry cubes.
They are available in every grocery store. tsp baking soda
Please follow Item one simple egg recipe.
Fruit cake without egg Recipe is similar to eggless cake and fruit cake except do not add eggs in this recipe. Same method as other cakes.

Healthy snacks

Recipe Name Ingredients Method
Rice puff snacks 3 cups rice puffs or poha
10 peanuts
3 green chilies chopped fine.
1 garlic chopped finely.
1 cup Curry leaves
4-5 cashewsOil and salt
Turmeric
Heat a wok and add rice puffs.
We need only to make them crispy. Cook for 3-4 minute and remove them.Take another wok and heat oil.
Fry all the ingredients one by one.
Mix all fried ingredients into the rice puffs and stored in an air tight container.
Shankarpali 1 cup all-purpose flours
2 tbsp clarified butter
1 cup sugar powder
Heat the clarified butter in a wok.In another dish mix sugar and all-purpose flour.
Pour hot clarified butter on flour and make dough of it.Using rolling pin make roti of dough. Then using a cutter, cut the roti into smaller rectangular pieces.
Heat oil in another wok and deep fry these rectangular pieces.
Trail mix 250 gm cashew nuts
250 gm almonds
250 gm pistachios
Oil
Sea salt or mango powder
250 gm peanuts
Heat oil in a plan.
Shallow fry all nuts.
Once done, mix sea salt or mango powder and store it in a air tight container.
Coconut chutney and Naan 1 grated coconut
1 butter or simple naan
4-5 garlic cloves
2-3 green chilies
1 cup coriander leaves
Heal oil in pan and add ingredients one by one.
Sauté the mixture for 5 minutes and cool down.
Serve coconut chutney with hot naan.
Crispy lentils 1 cup mung lentils or any choice of lentils
1 tsp mango powder
1 tsp red chili powder
Black salt
Deep fry mung in a wok until golden brown.
Mix mango powder, red chili and black salt.
Store in a air tight container to remain crispy.

A healthy meal for Kids

Recipe Name Ingredients Method
Khichadi (Masala rice) 1 cup rice
1 onion
1 tomato
4-5 garlic cloves
2 green chilies whole
1 tsp turmeric powder
1 tsp garam masala powder
Heat oil in a wok Add chopped onions, tomato, garlic and green chilly.
Saute for 5 minutes and after that add washed rice
Add enough amount of water to cook the rice.
Noodles 1 noodle packet Noodle masala Water Add 2 cups of water in a pot Bring water to boil Add noodle and masala and cook for 5 minutes.
Chickpea patties 1 cup chickpea flour
1 onion chopped
1 green chilly chopped fine.
Salt Pinch of baking soda.
Mix all ingredients and add enough water to make mixture stick.
Heat a oil in a wok and deep fry small patties of chickpea.
Potato fingers 1 Potato cut into fingers
Salt Oil
Bring oil to boil in a container. Wash the potato to remove starch inside it.
Deep fry potato fingers until golden brown.
Bread jam 2 slices of bread
Fruit jam any
Apply fruit jam to opposite sides of bread.
If required add sugar.

Camping food

The cooking of soup on the fire on the camping
Recipe Name Ingredients Method
Chicken barbeque   1 whole chicken
Any barbeque sauces
Oil for grill
Wooden or metal skewers.
Lemon juice
Mix chicken and barbeque sauce and marinate for few hours.
Spray little oil on skewer and apply little oil to chicken also.
Fish barbeque 1 whole fish
Fish sauce of your choice Oil  
Wash fish and marinate with sauce for 2 hours.
Grill fish in microwave oven for 10 minutes.
Mutton barbeque 1 kg goat or lamb mutton.
Mutton kebab powder
Lemon juice
Marinate lemon juice and mutton pieces in kebab powder for 6 hours.
Start campfire and barbeque mutton pieces on slow camp fire.
Crabs barbeque 1 whole crab
1tbsp Crab fish seasoning powder
Salt and oil
Marinate crab with seasoning powder and salt.Start camp stove.
Grill crab for 40 minutes or until they are cooked.
Veg barbeque 1 onion
250 gm cottage cheese
1 yellow bell pepper.
1 red bell pepper
Black pepper
skewers
cut all ingredients in quarters except cottage cheese cubes.
Put all vegetables in skewer one after another.
Grill the vegetable for 10 minutes under slow camp fire.

Cholesterol Diet

Low cholesterol food. Healthy heart nutrition. Space for text
Recipe Name Ingredients Method
Spinach sauté 3 cups spinach
1 tbsp olive oil
1 tomato
1 onion
3-4 garlic cloves
Heat oil in a pan
Add all ingredients and shallow fry until spinach loses water.
Fenugreek sauté Use same ingredients as Spinach sauté except use fenugreek
leaves instead of spinach
Same as spinach sauté
Cauliflower 1 cauliflower chopped in small pieces
1 potato chopped in cubes
1 tomato1 onion
5-6 garlic cloves salt
Same procedure as spinach sauté.
Tomato chutney 2 tomatoes chopped fine.
7-8 garlic cloves
2 green chilly
Salt
Heat oil in a wok and add tomatoes until it loses all water.
Add rest of the ingredients and cook for another 5 minutes.
Cabbage fry Same as spinach sauté Same as spinach sauté

Keto diet

Recipe Name Ingredients Method
Fruit salad 3 cups all choices of your fruits
3 cups milk
3 tbsp sugar
Mix all ingredients together and store in fridge for 6-7 hours so that all nutrients gets mixed up.
Kidney beans saute 1 cup kidney beans
1 tsp salt
1 tsp black pepper
Boil kidney beans in a vessel. Drain the excess water and add salt and black pepper.
Serve hot with coriander.
Sweet potatoes 1 sweet potato
1 tsp sugar or sugar free pack.
Boil the sweet potato in a wok.
Once cool, smash sweet potatoes to eatable condition.
Add little sugar.
Sometimes sweet potatoes are naturally sweet and requires no additional sweeteners.
Carrot Halwa Take as many as carrots your like and grate them using grater.
1 cup sugar is required for around 3-4 carrots.
Dried grapes
Saute grated carrots in a pan and add sugar once carrots lose water.
Once sugar melts add dried grapes and saute for another 2-3 minutes.
Coriander patties 2 cup coriander leaves chopped fine.
1 cup chickpea flour
Seasoning as required
Salt
Mix coriander leaves with chicken pea flour and seasoning. Add little water so that dough is stick enough.

Sugar free diet

Recipe Name Ingredients Method
Green tea 2 tbsp Green tea leaf
1 tbsp honey
1 cup milk
Boil 1 cup of water in a utensil and add green tea leaves.Boiled down the water to ¼ of 1 cup and then add milk and honey.
Bitter gourd saute 1 bitter gourd chopped in slicesSalt
1 tsp black pepper
Boil bitter gourd in water.
Drain the water and heat little oil in wok.
Soya nuts saute 100 gm soya nuts
1 onion chopped fine
1 tomato chopped fine
2-3 garlic cloves
Salt
Saute onion, salt, tomato and garlic in a pan. 
Add 1 glass of water and add soya.
Cook soya until it absorbs water.
Eggplant curry 1 eggplant chopped in cubes1 tsp garam masala
6-7 garlic cloves1 tomato
1 onion
salt
1 tsp red chili powder
Heat oil in a pan.
Saute eggplant cubes and other ingredients until they lose water.  
Pumpkin saute 250 gm pumpkin chopped fine
1 onion
3-4 garlic cloves
Salt
Heat oil in a pan and add all ingredients.
Cook until pumpkin is golden yellow.

High fiber diet

Healthy high fibre dietary food concept with whole wheat pasta, legumes, nuts, seeds, cereals, grains and wheat sheaths. High in omega 3, antioxidants, vitamins.
Recipe Name Ingredients Method
Cucumber salad 1 cucumber chopped fine
1 onion
1 tomato
1 green chilly
1 cup yogurt
Mix all ingredients together and marinate in fridge 30 minutes.
It can be serving as side dish other
Bottle gourd saute ½ cup chickpea
1 bottle gourd chopped in cubes Half tomato
2 onions
4 garlic cloves
Heat oil in a pan and add all ingredients one by one.
Cook until bottle gourd loses its water.
Bhel Puri 2 cups rice puffs
1 onion
2 tomatoes
1 green chilly
1 tbsp tamarind paste
1 tsp red chili powder.
½ tsp turmeric powder
1 lemon juice
½ cup coriander powder
Mix all ingredients together and serve immediately before rice puffs are lose.
Mint chicken 1 cup mint leaves
½ kg chicken
2 onions
2 tomatoes
5-6 garlic cloves
1 tsp turmeric powder  
Heat oil in a pan and add ingredients one by one.
Cook until chicken is done.
Sprouts saute 1 cup sprouts
1 onion
1 tomato
2 green chilly
3-5 garlic cloves
Salt
Oil
1 tsp turmeric powder
Heat oil in a pan. Add all ingredients except sprouts in wok. Stir fry until onions lose the water.
Add sprouts and add 1 cup of water.
Cook until sprouts are cooked and serve with garnished coriander.
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