SELF HELP RESOURCE - Wellness / Healthy Recipes


Papaya and Mango smoothie
•    1 cup cubed papaya
•    1 cup cubed mango
•    200 ml milk
•    2 crushed ice cubes- optional

1.    Blend fruits along with milk until smooth and creamy
2.    Pour into tall glasses and add crushed ice
3.    Serve immediately

Pumpkin sabji
•    ¼ kg yellow pumpkin- cubed
•    3 dry whole red chillies
•    1 tsp. mustard seeds
•    5 pods of garlic (chopped)
•    1 tbsp. cooking oil
•    Salt- to taste

1.    In a large non-stick pan, heat oil. Once hot, add mustard seeds and dry red chilli. When mustard seeds splutter, add garlic and stir until it turns golden brown.
2.    Add pumpkin cubes and salt and mix well
3.    Cover and let pumpkin cook until soft 
4.    Serve hot with whole wheat chapathis

Sweet Potato chips
•    250 g sweet potatoes (peeled, washed well and patted dry)
•    1 tbsp. olive oil
•    Salt- to taste

1.    Preheat oven to 120 degrees Celsius
2.    Slice sweet potatoes fine, you could use a knife or a mandolin for this
3.    Drizzle olive oil and sprinkle salt over slices and toss to coat
4.    Bake for 45 minutes to an hour, turning once in between

Spinach Omelette
(Serves 2)
•    2 whole eggs- medium sized
•    1 cup chopped spinach (washed well)
•    1 small onion- chopped
•    1 tbsp. grated cheese
•    ½ tsp. olive oil for frying
•    Pepper powder- a pinch
•    Salt- To taste

1.    In a large bowl whisk together all ingredients, except cheese.
2.    Heat a non-stick pan over medium heat and add olive oil. Pour egg mixture and add grated cheese evenly on top.
3.    Cook for 2-3 minutes, until almost done. Fold omelette into half from either side. Flip and cook for another 2 minutes until slightly brown
4.    Serve hot


Broccoli and Carrot stir fry
•    2 cups of broccoli florets (wash well and soak in salt water for 15 minutes)
•    1 cup carrot (peeled and cut into small cubes)
•    2 tbsp. roasted peanuts or almond slivers
•    2 tsp. peanut oil
•    ½ tsp. sugar
•    ½. Tsp soy sauce
•    5 pods of garlic (chopped)
•    Salt- to taste

1.    Take a non-stick pan and place over medium fire, sauté the garlic in peanut oil.
2.    Add broccoli and carrots and required amount of salt, stir for 5 minutes.
3.    In a small bowl, mix soy sauce and sugar. Pour over the vegetables and sauté for another 5 minutes.
4.    Add nuts and mix into vegetables
5.    Remove from heat and serve hot.

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