Free healthy indian RECIPE BOOKS
Diet is the cornerstone of any transformation journey. It provides the body with the essential nutrients, vitamins, and energy needed to function, recover and grow stronger. Calories from food serve as the body's fuel, consuming them in the right amount ensures an energy balance that supports either weight loss, gain, or maintenance. I've provided three recipe books: Meals, Drinks, and Desserts. I hope this helps you.
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HEALTHY PANEER POPCORNS
how to make🍝
Ingredients
Low-fat paneer (100g)
Hung curd (75g)
Breadcrumbs (~30g/4 tbsp)
Red chilli powder
Coriander powder
Garam masala
Salt to taste
⸻
Prep Time: 10 minutes
Cooking Time: 10-12 minutes
Total Time: 20–22 minutes
⸻
Step 1:
Mix hung curd with all the spices and salt.
Step 2:
Add paneer cubes and coat them evenly. Let it marinate for 10–15 minutes.
Step 3:
Roll the marinated paneer in breadcrumbs so they stick well.
Step 4:
Preheat air fryer at 180°C for 3 minutes. Air fry at 180°C for 10–12 minutes, shaking halfway.
Important Tip:
To increase protein, serve with a side of greek yogurt and mint chutney dip.
NUTRITIONAL VALUE
Calories ~ 355 approx. per serving
Protein-31g | Carbs~30g | Fat~13g
Creamy White Sauce Pasta
how to make🍝
Ingredients (for 2 servings)
Raw pasta (80g)
Low-fat paneer (100g)
Mushrooms (raw 200g, sliced)
Garlic (3-4 cloves, finely chopped)
Olive oil (5 ml, approx. 1 tsp)
Basil leaves, a handful (reserve stems separately)
Dried herbs/oregano (1 tsp)
Salt to taste
Water – as needed (for sauce consistency)
⸻
Prep Time: 10 minutes
Assembling Time: 5-10 minutes
Total Time: 15–20 minutes
⸻
Step 1:
Cook 80g raw pasta in salted boiling water until al dente. Drain and set aside. Reserve a little pasta water if needed to adjust sauce later.
Step 2:
In a blender, add:
-
100g low-fat paneer
-
A few tbsp of water (start with 3–4 tbsp, add more for desired consistency)
-
1 tsp dried herbs or oregano
Blend until smooth and creamy. Set aside.
Step 3:
Heat 5 ml olive oil in a pan. Add chopped garlic and basil stems (not the leaves). Sauté until garlic turns slightly golden and fragrant.
Remove the basil stems to avoid bitterness later.
Step 4:
Add 200g chopped mushrooms to the same pan. Sauté on medium-high heat until mushrooms release moisture and begin to brown.
Step 5:
Lower the heat, Pour the blended paneer sauce into the pan with mushrooms. Stir gently and add water as needed for desired sauce consistency. Let it simmer for 1–2 minutes to blend the flavors.
Step 6:
Add the boiled pasta into the sauce. Mix well until all pasta is coated evenly, Adjust salt if needed.
Turn off the heat, Garnish with fresh basil leaves and a pinch of nutritional yeast for that delicious cheesy-umami touch.
Important Tip:
Adding nutritional yeast not only enhances the flavor with a subtle cheese-like depth but also boosts B-vitamins making this dish both flavorful and nutritious.
NUTRITIONAL VALUE (1 serving)
Calories ~ 255 approx. per serving
Protein-17g | Carbs~26g | Fat~11g
QUICK VINEGAR PICKLE
how to make🍝
🥒 Ingredients
Choose your veggie:
2 medium cucumber, sliced
1 medium beetroot, sliced
2 large onion, sliced
Whole spice:
1 tsp coriander seeds
1 tsp black peppercorns
1 tsp fenugreek seeds (methi)
1 tsp cloves
3-4 small bay leaf
Other additions:
5-6 whole garlic cloves (I didn't use with onions)
3 tsp salt
3 tsp white sugar (I didn't use in onion pickle)
Brine (Hot water + Vinegar – in 1:1 ratio, enough to submerge the veggies)
(Example: ½ cup hot water + ½ cup vinegar for a small jar)
⸻
Prep Time: 10 minutes
Assembling Time: 5-10 minutes
Total Time: 15–20 minutes
⸻
Step 1:
Wash and thinly slice your chosen vegetable like cucumber, beetroot or onion.
Step 2:
Add the sliced veggies to a clean, dry glass jar.
Step 3:
Add the whole spices to the jar: coriander seeds, black peppercorns, fenugreek seeds, cloves, and a bay leaf.
Step 4:
Add 2–3 whole garlic cloves to the beetroot and cucumber jars (skip for onion). Add 1 tsp salt to each jar. Add 1 tsp white sugar to beetroot and cucumber jars (skip sugar for onion).
Step 5:
Pour hot water over the contents of the jar, just enough to cover the veggies. Immediately add an equal amount of vinegar (maintain a 1:1 ratio with the water).
Step 6:
Let it cool at room temperature, then seal the jars with a lid and refrigerate.
Important Tip:
-
Always use clean, dry glass jars to avoid contamination.
-
Store in the refrigerator.
-
Allow to rest for 24 hours before consuming as the flavours get better with time.
-
These pickles stay good for 3 to 4 weeks in the fridge.
BENEFITS
Say goodbye to oily achaar and hello to this fresh, gut-friendly alternative. These vinegar pickles are quick to make, full of flavour and a great way to upgrade your meals without compromising your health goals.
RED SAUCE PASTA(High-Protein & Veg🌿)
how to make🍝
Ingredients required-
Pasta (80g raw)
Garlic (1 clove)
Cherry tomatoes (1 cup, or use regular tomatoes)
Red bell pepper (1 medium)
Onion (1 medium)
Olive oil (1 tsp)
Basil leaves (8-10 leaves)
Low-fat paneer (100g)
Pasta water (50–70 ml)
Salt (as per taste)
Oregano (1–2 tsp)
Rosemary (optional)
⸻
Prep Time: 10 minutes
Cooking Time: 15–20 minutes
Total Time: 25–30 minutes
⸻
Step 1:
Roast or pan-fry all the veggies (garlic, cherry tomatoes, onion and red bell pepper) in 1 tsp olive oil until they’re soft and slightly charred.
Step 2:
Meanwhile, boil pasta in salted water until al dente. Reserve some pasta water before draining.
Step 3:
Once the veggies cool down a bit, blend them with low-fat paneer, basil leaves, oregano, rosemary (if using), salt, and some reserved pasta water until smooth.
Step 4:
Pour the blended gravy back into the pan and bring it to a gentle boil for a couple of minutes.
Step 5:
Add the cooked pasta, mix well and let it simmer for another minute so the flavours combine.
Step 6:
Serve hot and enjoy your creamy, protein-rich pasta!
Important Tip:
Don’t overdo the salt as oregano already adds a salty flavour, so adjust only after tasting.
NUTRITIONAL VALUE (2 servings)
Calories ~ 300 approx. per serving
Protein-23g | Carbs-40g | Fat-6g
PROTEIN PANCAKEs (eggless)🥞
how to make🍝
Ingredients required-
Instant oats (50g raw)
Vanilla whey protein (1 scoop)
Low-fat curd (60g)
Banana (60g)
Milk (dairy or plant-based) (100 ml approx)
Baking powder (2g)
Ghee/oil (1 tsp, used for cooking)
Yogurt (for topping) (2–3 tsp)
Mango (for garnishing)
⸻
Prep Time: 10 minutes
Cooking Time: 15–20 minutes
Total Time: 25–30 minutes
⸻
Step 1:
Add oats, whey protein, banana, curd, baking powder, salt, and cinnamon or cardamom (if using) into a blender. Pour in the milk gradually and blend until you get a smooth, thick batter.
Step 2:
Let the batter rest for 2–3 minutes while you heat a non-stick pan.
Step 3:
Lightly grease the pan with ghee or oil. Pour a small amount of batter (about 2–3 tablespoons) to make mini pancakes.
Step 4:
Cook on low to medium heat until bubbles form on the surface. Flip gently and cook the other side until golden brown.
Step 5:
Top with a little yogurt or any topping of your choice and enjoy warm!
Important Tip:
Don’t make large pancakes as they’re harder to flip. Stick to small ones for better shape, texture and ease while cooking.
NUTRITIONAL VALUE
Calories ~ 420 approx.
Protein-30g | Carbs~40g | Fat~12g