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Paneer Tikka Roll (Multigrain Methi Roti)

🧾 Ingredients

For Paneer Tikka
• 200–250g paneer (cut into cubes)
• 3 tbsp thick yogurt
• 1 tbsp ginger-garlic paste
• 1 tsp red chili powder
• ½ tsp turmeric
• 1 tsp garam masala
• 1 tsp cumin powder
• 1 tbsp lemon juice
• 1 tbsp oil
• Salt to taste
• 1 onion + 1 capsicum (cut into chunks)
Refrigerate the marination for 3-4 hours atleast.
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For Multigrain Methi Roti
• 1 cup multigrain flour
• ½ cup whole wheat flour
• ½ cup fresh methi (fenugreek) leaves (finely chopped)
• 1 tsp ajwain (carom seeds)
• ½ tsp salt
• 1 tsp oil
• Water to knead

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For Green Chutney
• 1 cup coriander leaves
• ½ cup mint leaves
• 1–2 green chilies
• 1 tbsp lemon juice
• Salt to taste
• 2–3 tbsp water

Assemble the Roll 🌯
1. Spread green chutney on the roti.
2. Add paneer tikka pieces mixed with cheese
3. Roll tightly and serve hot.

High protein Sprouts peanuts salad

Ingredients

🌿 Base
• 1–2 cups green mung bean sprouts
• 1 medium cucumber (finely chopped)
• 1–2 tomatoes (chopped)
• 1 small onion (finely chopped)
• 2–3 tbsp fresh coriander leaves

🥜 Protein & Crunch
• 2–3 tbsp salted roasted peanuts
• Handful of thin sev

🧂 Seasoning
• Juice of 1 lemon
• ½–1 tsp chaat masala
• Pinch of salt (adjust because peanuts are salty)
• ½ tsp roasted cumin powder
• 1–2 tsp tamarind sauce

🥄 Method
1. Prep sprouts
• Use lightly steam for 2–3 minutes.
2. Mix vegetables
• In a bowl, combine sprouts, cucumber, tomato, onion, and coriander.
3. Add spices
• Add lemon juice, chaat masala, cumin powder, salt, and tamarind sauce.
• Mix well.
4. Add peanuts
• Stir in salted peanuts (or sprinkle on top for crunch).
5. Finish
• Add thin sev just before serving.
🔥 Optional Add-ons
• Green chilli (for spice)
• Pomegranate seeds (sweet crunch)
💪 Quick Nutrition Note
• High in protein (sprouts + peanuts)
• Rich in fiber
• Filling and great for weight management

Crispy spiced potatoes (kurkuri Aloo bhujia sabji )
Ingredients
• 3–4 large potatoes (cut into thin finger chips)
• 3–4 tbsp mustard oil
• 1–1½ tsp salt
• 1 tsp coriander powder
• 1–2 tsp chilli powder (optional, adjust to taste)
• ½–1 tsp amchur
• 1–1½ tsp jeera (cumin seeds) 🌿
• 1–2 green chillies, finely chopped

1. Heat mustard oil (light smoking point).
2. Add jeera → let it crackle 🌿
3. Add green chillies → sauté briefly.
4. Add potato sticks.
5. Cook on medium flame until golden & crispy.

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✨ At the Very End (Important Step):
• Turn flame to low or switch off.
• Sprinkle salt
• Sprinkle amchur
• Toss quickly and serve immediately.

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✅ Why add salt & amchur last?
• Salt added early can release water from potatoes → makes them soft.
• Amchur tastes fresher when added at the end 🍋
• Keeps potatoes extra crispy

Blueberry Banana Bread (Oat + Almond Flour)

⏱ Time
• Prep: 10–12 minutes
• Bake: 30-35 minutes
• Servings: 8–10 slices

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🧾 Ingredients

Dry ingredients
• 1 cup oat flour
• 1 cup almond flour
• 1 tsp baking soda
• ½ tsp baking powder
• ½ tsp salt
• 1 tsp cinnamon (optional)

Wet ingredients
• 3 ripe bananas, mashed
• 3 eggs
• maple syrup or honey
• 1 tsp vanilla extract

Add-ins
• 1 cup blueberries (fresh or frozen)
• ⅓ cup dark chocolate chunks
• ¼ cup chopped walnuts

Topping
• 2 tbsp walnut pieces
• 2 tbsp dark chocolate chunks

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👩‍🍳 Instructions
1. Preheat oven
Heat oven to 175°C (350°F). Line or grease a loaf tin.
2. Mix dry ingredients
In a bowl whisk together:
• oat flour
• almond flour
• baking soda
• baking powder
• salt
• cinnamon
3. Mix wet ingredients
In another bowl combine:
• mashed bananas
• eggs
• maple syrup/honey
• melted oil
• vanilla
4. Combine batter
Add dry ingredients into wet mixture and stir until just combined.
5. Fold in add-ins
Gently fold in:
• blueberries
• dark chocolate
• walnuts

6. Fill pan & top
Pour batter into the loaf tin and sprinkle walnuts, almond flakes, and chocolate on top.
7. Bake
Bake for 45–55 minutes until a skewer inserted in the center comes out mostly clean.
8. Cool
Let the bread cool in the pan 10–15 minutes, then transfer to a rack.

High-Protein Moong Dal Chilla with Paneer Stuffing

Ingredients

For the chilla batter
• 1 cup **Moong dal (yellow
), soaked 3–4 hours
• 1 inch **Ginger
• 1–2 **Green chilli
• ½ tsp **Ajwain (carom seeds)
• Salt to taste
• Water as needed

For paneer stuffing
• 150–200 g **Paneer, crumbled
• Salt to taste
• Black pepper
• Optional veggies (finely chopped):
• **Onion
• **Capsicum
• **Carrot
• **Coriander leaves

Method

1️⃣ Prepare the batter
1. Drain soaked moong dal.
2. Blend with ginger, green chilli, ajwain, salt, and a little water.
3. Make a smooth, slightly thick batter (similar to pancake batter).
4. Let it rest for 10–15 minutes.

2️⃣ Prepare paneer stuffing
1. In a bowl, combine crumbled paneer, salt, and black pepper.
2. Mix in optional chopped veggies like onion, capsicum, carrot, and coriander.
3. Keep aside.

3️⃣ Cook the chilla
1. Heat a non-stick pan and lightly grease with oil or ghee.
2. Pour a ladle of batter and spread into a thin circle.
3. Cook on medium heat until the both sides are cooked

Jaggery pancakes (malpua) Recipe (No Sugar)

🥣 Ingredients
• 1 cup all-purpose flour (maida)
• ¾ cup powdered jaggery
• 1/2-1 cup milk (adjust as needed)
• 1–2 tbsp desiccated coconut
• ½ tsp fennel seeds (slightly crushed)
• 1 pinch cardamom powder (optional)
• Ghee or oil for frying

⸻

👩‍🍳 Method

Make the Batter
• In a bowl, add flour, fennel seeds, desiccated coconut, and cardamom (if using).
• Pour in the melted jaggery syrup.
• Add milk gradually and whisk to form a smooth, lump-free batter.
• Consistency: slightly thick but pourable (like pancake batter).
• Rest for 15–20 minutes.

Fry the Malpua
• Heat oil/ghee in a shallow pan on medium-low heat.
• Pour a small ladle of batter into the center (it will spread slightly).
• Cook until golden brown on one side.
• Flip and cook the other side.
• Fry on medium-low heat so it cooks inside properly.

Fat free Yogurt Cucumber Raita

Ingredients
• 1 cup Greek yogurt
• ½–1 cup grated cucumber (about 1 medium cucumber)
• ¼ tsp Himalayan salt (or to taste)
• ¼ tsp chaat masala
• ¼ tsp roasted cumin powder
• Optional: pinch black pepper or chopped fresh coriander

1 minute recipe