LENTIL STEW

About the dish: This is a quick stew made of lentil (Bengal Gram), you can use any other lentils of your choice and seasonal vegetables. Its easy and quick to make. Yes,stews are suppose to take a longer time to cook but not this healthy goodness! 

Prep Time: 30 min 

 Ingredients:

Ingredients	QUANTITY
Boiled or pressure cooked lentils	1 cup
Garlic finely chopped	1 tsp
Cabbage finely cut	1 cup
Onion finely chopped	1 whole
Tomatoes diced	2
Bell Pepper'	1 whole
Coriander	1 tbsp
Rajma/Chana Masala	1 tsp
Pepper	to taste
cumin powder	½  tsp
Salt	to taste
Turmeric	½ tsp
Oil	1 tbsp

Method:

Step 1

Soak the lentil overnight, so it cooks faster. You can either boil or pressure cook it. Ive also added some kidney beans.

Step 2

Heat the pan, add the garlic and chopped onion and stir until its light golden. Add the cabbage, bell pepper and fry until they become soft, add the tomatoes in the end. 

Step 3

Once the vegetable becomes soft add the turmeric, cumin powder, rajma masala/ chana masala and stir for a minute on medium heat. The add the boiled letntil and mix it well, Add salt and pepper to taste and 2 cups of warm water and simmer for 4-5 minutes on medium flame. Turn off the heat and add the coriander and mix it well.

Step 4

Make a sunny side up and serve hot and place the egg on top.

Cheesy Bread Egg Roll

About the dish: Who says healthy food has to be boring. This is a perfect blend of healthy and delicious made of whole grain bread, eggs and cheese which makes it rich in protein and fiber.

Prep time: 15-20 minutes

Ingredients: 

Ingredients
Whole Grain Bread	4 to 5
Cheese	6 to 10 thin slice
Grated carrots	2 table spoon
Capsicum	1 tbsp chopped
Eggs	2 whole
Oil	1 tbsp chopped
Salt	per taste
Pepper	per taste
Onions	1 tbsp chopped
Coriander	1 cup
Roasted Green Chilies	2 whole

 

Method:

Step 1

Take whole eggs, and add the carrots, onions and capsicum. Mix it well. Heat a pan and add a tea spoon of olive oil. Once heated add the mixture and make an omelet. Once cooked, sprinkle the salt and pepper. 

Step 2

Take a piece of bread and roll it with a rolling pin. add the omelet strip and cheese and roll the bread. Apply pressure and make the rolls.

Step 3

Heat a pan, add 1 table spoon of olive oil. Add the bread rolls and saute in all sides until it becomes golden light brown. Cover the pan and cook in low heat for 2-3 min, so the cheese inside melts. 

Step 4: (Coriander Dip)

Take a cup of coriander, rosted green chillies, 1 table spoon lemon juice, salt to taste and grind it to make fine paste. 

Serve the hot rolls with the coriander dip.

Enjoy :)

Green Delight

About the Drink: Green can never go wrong, especially when it comes to food. This is a very refreshing and easy smoothie rich in iron,magnesium, minerals and vitamins. Its a perfect pre run drink to push you an extra mile.

Prep Time: 5-7 minutes

Ingredients
Yogurt	1 cup
Spinach	1 cup
Kiwi	3
Frozen Banana	1
Honey	1 tsp
Walnuts	4-5 pieces
Water/Almond Milk	1 ½

Method:

Put all the ingredients in a mixer and make the smoothie.

TADAAA!!

EASY STIR FRY

About the dish: 

Its a simple dish, ideal for lazy dinner nights when you are not in the creative mood but still want something quick and healthy. Also you can add other vegetables of your choice.

Prep Time: 10-15 minutes

Ingredients: 

(Seasonal)

Mushroom

Chinese Cabbage

Tomatoes

Broccoli

Green Beans 

Bell Peppers

Cheese (optional)

Oil 1 tbsp

Seasoning:

Salt to taste

Pepper to taste

1/2 tsp honey 

Red chilly powder/Paprika 1/2 tsp

Method:

• Add oil to the heated pan. 
• Add the vegetable that takes more time to cook, (bell pepper, beans, broccoli) stir fry for 3-5 minutes
•  Add other vegetables (cabbage, tomatoes,mushroom) and the seasoning and mix well.
• Stir fry in medium high for 3-5 minutes.
• Serve with cheese topping. 

Tomato Tofu Soup

About the dish:

This is a perfect winter dish rich in flavour and nutrition. Its a great post workout meal packed with protein that helps in quick recovery. 

Ingredients
Tomatoes	8 to 10
Tofu	4-6 thinly sliced
Almonds	5 to 6
Flax Seeds	1 tbsp
Garlic	4 clove
Corriander	1 tbsp
Salt	to taste
Pepper	to taste
Oil	2 1/2 tbsp

Method:

Step 1:

Heat a pan and roast almonds and flax seeds on medium high flame until the seeds starts to crackle. Grind the roasted almond and flaxseed into fine powder.

Step 2:

Heat a pan ad 1 tbsp of vegetable oil and stir fry tofu on until its golden on both sides.

Step 3:

Add 2 table spoon oil to the pan. Once the oil is heated add the tomatoes, garlic and onions and cover the pan. Cook until the tomatoes are soft. 

Step 4:

Let the tomatoes cool for few minutes, and add the cooked ingredients in the mixer, along with the almond and flax seed powder and grind it to smooth puree. 

Step 5:

Heat the pan and add the pure, add 3 cups of water and bring it to boil, Add the chopped tofu, to the soup. Add salt and pepper to taste ans let it simmer for 5-7 minute. Take it off the heat add the coriander and serve it in a bowl. 

Bhogate Sadeko

About Bhogate:
Bhogate also known as pomelo, is an atumn citrus fruit native to south and southeast asia, now grown in different parts of the world. Its sweet and sour to taste and is a very healthy snack filled with vitamin C. As bhogate can be eaten when ripe like any other fruit, we nepali have a different way of enjoying this fruit.

About the dish:
Bhogate Sadeko is a savory dish, that is mixed with yogurt which is tempered with some strong spices in the end.

Ingredients 

Ingridients
Bhogate (pomelo)	1 whole (500gm)
Yogurt	1 ½ cup
Sugar	3 tbsp
Salt	1 tsp
Black salt	½ tsp
Chaat Masala (optional)	1 tsp
For Tempering
Mustard oil	2 tbsp
Cumin seeds	1 tsp
Jimbu (optional)	1 tsp
Turmeric Powder	1 tsp
Red Chilly Powder	1 tsp

Method:

Peel the Bhogate and place it in a bowl, add yogurt. sugar, salt, black salt,chat masala and mix it well. 

For Tempering,

Heat a pan, add oil and heat it in a high flame, add cumin seeds and Jimbu and put off the heat, add turmeric powder and red chilly powder immediately. Mix it well and add the mixture to the bowl of previously mixed Bhogate.

Mix all the ingredients well and its ready to serve.