1⁄4 cup cashew nuts (soaked in water overnight ot atleast for 30 minutes in hot water)
1/2 zucchini, chopped
2 tablespoons collagen protein or pea protein (optional)
1 banana sliced (fresh or
frozen*)
1⁄4 cup water or coconut milk or almond milk
Instructions:
Blend everything well until smooth and creamy. Consume it within 1 hour or store in freezer.
*: You can slice bananas and place in a container or ziploc in the freezer in advance. Frozen bananas give a good texture to the smoothie. Collagen or pea protein also give a good texture as well as increase the nutrient potential.
*: You can use different combinations of berries to change things up – you can use blueberries, blackberries, strawberries, cherries etc
Ragi Dosa
Servings: 3-4
Ingredients:
1 cup ragi (finger millet) flour
1/2 cup grated coconut (fresh or frozen or shredded dried)
1/2 tsp cumin seeds (optional)
1/2 cup luke warm water 1/4 tsp sea salt
More water to form a batter
Instructions:
Add the ragi flour, coconut, cumin and water to a blender and blend till smooth.
Add the salt and add additional water slowly until you get a smooth flowy batter (should be thinner than regular dosa batter).
Heat a cast iron or stainless steel griddle on medium high. When hot, add a tsp of ghee. Take 1 ladle spoon of batter and spread it slowly to form a dosa. Cook for 2 mins and flip and cook for 1 min. Serve warm with coconut chutney.
Coconut Chutney:
Servings: 3-4 as side dish
Ingredients:
1/2 cup fresh or frozen or shredded coconut
1 green chilli
1/4 by 1/4 inch piece of fresh ginger
4-5 fresh curry leaves
1 tbsp chopped shallot or red onion
1/4 tsp sea salt
1 tbsp lemon juice
1/2 cup warm water (if using dried shredded coconut, use hot water)
Instructions:
Add everything to a blender/food processor and blend till you get a very fine paste.
Sheet Pan Oven Roasted Vegetables in a herb and mustard sauce
Mixed vegetables are tossed in an herbed mustard sauce, then roasted until perfectly tender and charred.
Servings: 10servings
Ingredients
3Tbspolive oil
2Tbspwhole-grain dijon mustard
3tspapple cider vinegar
1 tspdried thyme
3/4tspkosher salt
1/2tspblack pepper
1/2tspdried rosemary
1/4tspdried basil
1lb.peeled and cubed butternut squash
1lb.cauliflower florets
1lb.brussels sprouts,halved
8ozbaby purple or yukon potatoes, halved or quartered
minced fresh parsley, for garnish
Instructions
Preheat oven to 450 F degrees. Line a large baking sheet with parchment paper sprayed lightly with cooking spray. Set aside.
In a large mixing bowl, combine olive oil, mustard, vinegar, thyme, salt, pepper, rosemary and basil, and whisk. Add chopped squash, cauliflower, brussels and potatoes, stirring to coat.
Spread vegetable mixture in a single layer on prepared baking sheet. Bake for 20 minutes, stir gently, then bake another 15 minutes.
1 cup chopped zucchini, chopped 1/2 of a red pepper, sliced
1/4 of a red onion, diced
cups lightly packed, kale or spinach (use romaine lettuce for those with hypothyroidism)
1 tbsp extra virgin olive oil and 1 tsp lemon juice
1/4 cup raw almonds, chopped
1/4 cup raw sunflower seeds
For the Lemon Tahini Dressing
1 tbsp sesame seeds
1 clove garlic peeled
1/4 cup fresh lemon juice
1 tbsp apple cider vinegar
1 tbsp water (or more to reach desired consistency)
1/4 tsp sea salt
1 tsp nutritional yeast (optional)
Instructions:
Drain and rinse the chickpeas and place in a large mixing bowl. add the kale (or spinach or lettuce) and add the evoo and lemon juice. Let sit for 5 minutes.
To make the lemon tahini sauce, add all the ingredients into a food processor and blend together until smooth and creamy. Add a little water to adjust the consistency, if needed.
Preheat oven to 400 F. Line a baking tray with Al foil and brush with olive oil. Arrange the broccoli, zucchini and the pepper on the tray and sprinkle with sea salt and drizzle with olive oil on top. Place the tray in the oven and bake for about 18-20 mins or until the veggies are cooked. Take out from oven and keep aside.
Add the roasted veggies to the bowl with the chick peas. Add the almonds and sunflower seeds and drizzle with the dressing. Season with more sea salt and pepper, if desired.
1 cup brown or red lentils, soaked overnight
1⁄2 red onion
1 handful parsley, fresh or fresh cilantro
1 tbsp extra virgin olive oil
1 tbsp apple cider or red wine vinegar
2 tbsp mustard paste
1 tsp maple syrup or honey
1 bell pepper, red (green or red)
salt and pepper to taste
Instructions:
Drain the lentils and cook them in a pot until they are cooked but still have a bite (not too mushy). Drain them and sprinkle with salt. Keep aside.
Cook the sweet potatoes in an Instant Pot or a regular pot until cooked. Peel and dice them. Keep aside.
Dice up the onion and cut the bell pepper into small pieces. Add both to a salad bowl.
Mix in the cooked lentils.
Chop up the parsley or cilantro and add it to the bowl as well.
Now mix the vinegar, olive oil, mustard, maple syrup, salt and pepper in a small jar and close the lid. Shake till well mixed. Pour this dressing onto the salad. Add the sweet potatoes too and stir it all nicely.
