Introduction

W
ellcure has especially curated this book for
inculcating healthy eating in the whole family. The
recipes in this book are focused on enhancing the
immunity and range from dips and starters to salads and
desserts. A variety of main course recipes here offer tasty
alternatives to their not-so-healthy versions.

All of these recipes can be created from the ingredients that

are easily accessible in your kitchen, mainly using whole,
plant-based foods. By following these recipes you can easily
reduce usage of oil, sugar and gluten, hence cooking healthy
dishes everyday for your family.
Pina Colada

INGREDIENTS

• Pineapple chunks: ½ cup frozen (about 15

slices)
• Bananas: 2 medium
• Coconut milk: ½ - 1 cup
• Vanilla extract: Few drops (about 1 tsp)
• Dates: 2
• Water: 3 tbsp
METHOD

1. Place all the ingredients in the blender and

blend to smooth consistency

2. Pour into glasses and serve with ice

Spinach & Walnut Dip

INGREDIENTS

• Spinach: 1 cup

• Walnuts: ½ cup (soaked for 2 hours)

• Garlic: 1 tbsp (finely chopped)

• Green Chilies: 2 tbsp

• Water: as required
METHOD
• Lemon juice: as per taste
1. Wash the spinach thoroughly in freshwater.
• Rock salt: as per taste
Keep it on a colander to strain. Once it's rid
of the excess water, chop roughly and
steam for about one minute

2. Put the soaked walnuts and garlic in a mixie

jar and blend to a smooth paste

3. As you blend, keep adding spinach

alternatively and continue blending till the
mixture is smooth and thick.
Lemon Rice

INGREDIENTS

• Unpolished/ brown rice soaked: 1 cup

• Zucchini: 1.5 cup

• Sweet potato: 1 cup

• Capsicum: 1 cup
• Turmeric powder: ½ tsp
• Mustard seeds (optional): 2 tsp
• Water as required: approx 2 cups
• Urad dal / split black gram: 2 tsp
• Salt: as per taste
• Peanuts roasted: 4 tsp

• Curry leaves: 1 tbsp For Garnishing:

• Coriander leaves: chopped
• Coconut grated: 3 tsp
• Grated coconut
• Green chili slit: 2-3

• Lemon juice: ⅓ cup

 6. Add mustard seeds, curry leaves, slit green
Lemon Rice chilli and switch off the stove as soon as it
starts sputtering.

METHOD 7. Once done, add the above seasoning

(tadka), veggies and salt to cooked rice
and mix well. Switch off the stove, add
1. Soak 1 cup unpolished / brown rice for 6-8 lemon juice, peanuts and grated coconut.
hours. Discard the water. Mix well, cover the pot and let it sit for the
flavours to come together.

2. Cook it with 2 cups of water until it is soft 8. Garnish with coriander leaves and grated
(15-20 minutes). Add turmeric towards the coconut.
end and mix well. Set aside after spreading
the rice on to a plate so they don’t clump
up.

3. Steam the veggies in a steamer (sweet

potato first and then zucchini and the
capsicum)

4. Dry roast groundnuts over low flame until

just done.  Transfer to a plate.

5. Roast Urad dal. Once it is light brown

transfer to the plate.
Cauliflower Soup

INGRIEDIENTS
• Cauliflower: 250 gms

• Rock Salt: to taste

• Medium-thick nut milk: 1 ½ cups

• Water or vegetable stock

4. Do not allow the soup to boil once you
have added the nut milk
METHOD
5. Add crushed black pepper.
1. Cut the cauliflower florets

6. Garnish with parsley or roasted pumpkin

2. Steam the florets for 5-8 minutes
seeds or any vegetables
7. This creamy soup is delicious served either
3. Add any nut milk (cashew or almond or
hot or at room temperature.Can also be
coconut), vegetable stock (optional) and
served chilled.
some salt
Walnut Banana Loaf

INGRIEDIENTS
• Chopped Walnuts – 4-5 tbsp

DRY: 
• Whole wheat flour or any millet flour: 1.5
cups

• Baking powder: 2 tsp

• Baking soda: 1 tsp

METHOD
WET:
1.Sieve all the dry ingredients and mix them
• Nut milk: 1 cup together
2.Blend all the ingredients under the wet
• Ripe bananas: 2 section together in a mixer
3.Mix the dry ingredients with wet . Add the
• Vanilla extract: 2 tsp wet ingredients little by little and add the
chopped walnuts to the batter
• Jaggery powder: 1 cup 4.Pour in the cake mould lined with parchment
paper
5.Bake in a pre-heated oven at 170-175°C for
35-38 mins, checking intermittently if it's
baked with the help of a toothpick
Papdi Chaat

INGREDIENTS

• Whole jowar flour:  1 cup

• Chickpea/besan flour: 1 cup

• Cumin powder: 1 pinch ( or cumin seeds:

about 1 tsp)

• Carom seeds: 1 teaspoon (optional)

• Sesame / peanut butter: 3/4th Cup

• Water: as required or 5.5 to 6 tablespoon  or

as needed

• Salt: as required
Papdi Chaat

Baking Papdi:
Rolling Papdi:
1. Place the papdi in a baking tray lined with
1. Roll each dough ball thin with a rolling pin
a parchment paper
(belan).
2. Bake them in a pre-heated oven at 180℃
for 20 to 25 mins or till golden
2. Using a cookie cutter, cut round or
different shapes from the rolled dough. 3. Keep an eye while baking, as sometimes
papdi bake very quickly, especially if rolled
very thin
3. Prick the cut out papdis or small pooris
with a fork, so that they don't puff and 4. Once baked papdi are cooled, store them
become crisp. in an air-tight box or jar

5. Use papdi whenever you want to make

papdi chaat, sev poori, dahi papdi chaat or
bhel poori
Papdi Chaat

7. Coriander chutney: ½ cup

To make papdi chat: assemble the
following ingredients along with the baked
papdi:  8. Chaat masala: 1-2 tsp

1. Papdi: 24 pcs
9. Roasted cumin powder: 1 tsp

2. Boiled potato: 1
10. Red chili powder: 1 tsp

3. Boiled chickpeas: 2 cups

11. Salt: to taste

4. Tamarind chutney: ½ cup

12. Nut curd: 250 ml (Recipe in appendix)

5. Onion: 1

13. Sprouts (handful)

6. Tomato: 1

14. Pomegranate seeds (handful)

Green Juice

INGREDIENTS

• Spinach leaves:  10-12

• Cucumber: 1

• Tomato/ a small piece of pumpkin: 1

• Mint / coriander: a fistful

• Lemon, juiced: 1 tbsp  METHOD

• Ginger grated: 1 inch 1. In a mixer add water and grind the greens
• Water: ¼ glass or as required first

2. Then add all the ingredients except lemon

juice and blend well

3. If you wish, you can add more water to get

desired consistency.

4. Strain the juice into a glass, add lemon

juice and drink fresh
Zucchini Noodles

INGREDIENTS

• Zucchini:  2-3

• Black Olives chopped: ½ cup

• Coloured bell peppers – chopped: ½ cup

• Fresh herbs chopped: 2 tbsp METHOD

1. Wash and cut the ends of the Zucchini.

• Tomato ketchup (Recipe in appendix)

2. Using a spiralizer, prepare zucchini

noodles, if not, simply peel into thin strips.
• Salt: to taste

3. Mix all the ingredients together.

• Nut cheese: 2 tsp (Recipe in appendix)
Greens cashew Stir Fry

INGREDIENTS

• Fresh greens (used here, Amaranth): 2 cups

• Whole cumin seeds: ½ tsp

• Whole coriander seeds, crushed a bit: ½  tsp

• Dry red chilies: 1-2 (optional)

• Asafoetida: ½ tsp (optional)

• Curry leaves: 4-5

• Jaggery: 1-2 tsp

• Coconut butter: 1-2 tbsp (to get coconut

butter, simply churn desiccated coconut in
the mixie for about 8-10 minutes until you
see it transform into a buttery texture)
(Recipe in appendix)

• Salt to taste
 5. Add jaggery and cook on low flame,
Green Cashew Stir Fry stirring constantly until soft and well
cooked.

METHOD
6. Add salt, mix well and turn off the flame.
1. Rinse the greens thoroughly then slice
them into 1 inch squares.

2. Heat a deep pan and splutter the

coriander seeds. Once roasted, add the
cumin seeds and keep stirring. Add dry
red chilli and hing (if using). Roast till red
chilli turns brown.

3. Add the greens and saute for a couple of

minutes.

4. Add the pre roasted cashews and nut

butter.Then add curry leaves.
Cold Cucumber Soup

INGREDIENTS:

For the soup:

• Cucumbers: 2 cups (de-seeded, chopped)

• Almond milk / coconut milk:  ¼- ½ cup

(Recipe in appendix) OR Mashed Avocado

• Garlic cloves: 1-2

• Chili flakes:  as per taste (if desired)
• Fresh basil leaves: 2-4

• Spring onion (can just use greens or both): ½  For the garnish: 
(optional)
• Cucumber, diced
• Deseeded dates: 2

• Apple: ½ (peeled and cored) • Red pepper, diced

• Lime juice: ½ tbsp

• Almonds,slivered
• Salt: to taste
Cold Cucumber Soup

METHOD

1. Place all of the soup ingredients, except

lemon juice and salt into a high speed
blender (can add a few ice cubes, if you
like) and purée until smooth. Add water to
thin, if needed

2. Add lemon juice and salt

3. Can also keep in an airtight container in the

fridge for 1-2 hours to chill instead of
adding ice while blending

4. Garnish with diced cucumber, red peppers,

and slivered almonds before serving
Jowar Cookies

INGREDIENTS

Makes 25 cookies

• Almond meal / flour/ powder: 75 gms

• Pista flour / powder: 75 gms

• Amaranth / Rajgira flour: 100 gms

• Nut Butter (Almond/ cashew / peanut/ • Cocoa nibs/ almond or walnut : 80 gms
hazelnut): 180 gms (to obtain nut butter, (roughly chopped, optional)
simply churn your preferred nut in the mixie
• Vanilla extract: 1 tsp
for about 8-10 minutes until you see it
transform into a buttery texture) • Water: 1 tbsp

• Jaggery powder:  120 gms OR Date paste

(no need of water): 120 - 150 gms

• Kharik powder (dry date powder): 40 gms

Jowar Cookies

METHOD
4. Add chopped nuts or cocoa nibs and cover
1. Hand mix amaranth flour, pista flour,
and set aside for 2 hours or overnight in
almond flour and set aside.
the fridge.

2. Mix the nut butter, jaggery powder, kharik

5. Preheat the oven at 150° C for 10 minutes.
powder and vanilla extract.

6. Roll into cookies and lay on a baking tray

3. Once well blended, mix in the dry flours
on parchment paper.
and knead with hands for the butter to
release its fat. When using jaggery powder,
you may have to add 1 tablespoon of water 7. Bake for 12-15 minutes, until fragrant.
to knead the dough (not required if using
date paste.)
8. After they are cooled can be stored in an
airtight container.
Pumpkin Pasta

INGREDIENTS

• Whole wheat pasta: 250 gm (cooked as per

packet instructions)

• Pumpkin: 1 cup (cubed and steamed)

• Soaked cashews: ½ cup (made into cashew

cheese - soak for 6 hours, blend, leave to
• Mustard powder: ½ tsp (optional)
ferment until it has sour smell)
• Mixed herbs (ginger powder & dried
oregano): 1 tsp each
• Garlic: 5 cloves
• Sea salt: to taste

• Onion: 1 medium sized (chopped and • Water: 4 tbsp

steamed)

• Lemon juice: ½-1 tsp (optional)

Pumpkin Pasta

METHOD

1. Blend steamed pumpkin, garlic, steamed

onion with 2 tbsp cashew cheese, mustard
powder &  lemon juice (if using) and salt.
Blend until you get a smooth consistency,
thick sauce

2. Strain the pasta. Add pasta sauce and mix

well

3. You can drizzle some more pumpkin sauce

or even a tomato-based sauce on the top
for added effect
Chocolate Milkshake METHOD 

1. Blend almonds and cashews with a little bit

of water
INGREDIENTS

• Cashews: 1 cup (soaked for 6 hours) 2. Add dates and blend again

• Almonds: ½ cup (soaked for 6 hours) 3. Add cacao powder and some water to get
the desired consistency and blend again
• Deseeded dates : 10-12 (washed and soaked
for a few minutes)

• Cacao powder: 2 tbsp

• Water: as per desired consistency

Buddha Bowl

INGREDIENTS

Peanut / Gado gado dressing:

• Peanut butter: ⅓ cup

• Soy sauce/ tamarind juice: ½ cup

• Jaggery powder: 1-2 tbsp

• Lime juice: 2 tbsp • Yellow zucchini: 1 (cut into ribbons /

spiralized)
• Thai red chili: 1 tsp minced OR  Red pepper
flakes: ¼ tsp • Tomatoes: 2 (cut into rings)/Cherry tomatoes:
6-8
• Water: 2-3 Tbsp
• Purple cabbage: ½ cup (grated long)

• Spinach leaves: 1 cup (shredded or left

Buddha bowl: 
whole)
• Carrot: 1 large (cut into ribbons / spiralized)
• Moong sprouts: ¼ cup  (steam lightly if
needed)
Buddha Bowl

METHOD
For Buddha Bowl
 For the Peanut/ Gado Gado Dressing:
1. Prepare your veggies. You can use a
1. In a blender, blend all ingredients until
mandolin, potato peeler or julienne peeler.
smooth.

2. Next, arrange veggies and sprouts in a

2. Refrigerate the excess in a glass jar. The
shallow bowl or a large plate.
peanut sauce keeps good for about 1
week.
3. Finally, top with your desired amount of
peanut sauce.
Pumpkin & Carrot Dal

INGREDIENTS

• Yellow moong dal: ⅔ cup

• Water: 3 cups

• Red pumpkin: ½ cup (chopped in small

cubes)

• Carrot: ½ cup (chopped in small cubes)

• Turmeric: ½ tsp
• Lady finger: ½ cup (cut into rings)
• Lime juice: 1 tbsp
• Dry mango powder/ amchur: ¼ tsp
• Coriander leaves: 1-2 tbsp (finely chopped)
• Black mustard seeds: ½ tsp
• Salt: as per taste
• Cumin seeds: ½ tsp
• Coconut butter or any other nut butter: 1
• Fresh ginger: ½ tsp  (finely chopped) tbsp (optional) (to obtain nut butter, simply
churn your preferred nut in the mixie for
• Green chilli: 1-2 (finely chopped)
about 8-10 minutes until you see it transform
• Asafoetida: ⅛ tsp into a buttery texture)
Pumpkin Carrot Dal

4. Heat a small pot, add mustard seeds and

METHOD
cumin seeds. After the seeds pop, add
1. Wash and pre-soak dal for 6-8 hours. asafoetida and transfer the dry tadka into
the bowl of dal.
2. Discard water in which dal is soaked, add
fresh water and cook in a pot for about 15 5. Next, continue to make the second tadka -
minutes. Not in a pressure cooker - you add green chili, ginger, garlic and keep
could use a stainless steel pot or stirring until roasted. Once done add
earthenware. Run a hand blender through turmeric and add the second tadka also to
the cooked dal to make it smooth. the dal.

3. Simultaneously steam veggies in a steamer. 6. Add the cooked dal, the steamed veggies
Gently coat the lady finger with dry mango (along with water used for steaming) and
powder and add to the steamer in the last chopped coriander and give a quick boil.
2-3 minutes. All veggies would get done in Add lemon juice, salt and coconut butter
10-12 minutes and put a lid on the pot.
Lemon Coriander Soup

INGREDIENTS

• Lemon juice: 2 tbsp (or as desired)

• Salt: as per taste

• Black pepper powder: as per taste

• Mixed vegetables of choice (like carrot,
• Water: as required beans, cabbage, spring onion): ½ cup (finely
chopped)

• Onion: 1 medium (finely chopped) • Garlic: 2 cloves (finely chopped)

• Ginger: 1 inch (finely chopped)

• Sweet corn: a handful (steamed) • Vegetable stock: 2-3 cups (not essential you
can make recipe without stock also)
• Coriander: a handful (finely chopped)
*You can use handful lemongrass bulb also if
available
Lemon Coriander Soup

METHOD
3. Add the vegetable stock
1. In a hot vessel, add the chopped onions,
ginger and garlic. Saute without any oil -
you could add little water to prevent the 4. Add salt and black pepper powder
vegetables from sticking to the pan. Stir according to your taste. Give it a nice stir
and saute for about 1-2 minutes and let it boil. Add the reserved vegetables
and the lemon juice and turn off the gas.

2. Now, add all the mixed vegetables,

coriander and corn. You may reserve about 5. Serve hot
a tablespoon of these veggies to be added
later (to maintain the crunch). Add a little
bit of water, enough to prevent the
vegetables from sticking to the pan
Lauki Kheer

INGREDIENTS

• Bottle gourd / doodhi/ lauki: 150 gms

• Coconut milk (thin): 1.5 cup

• Jaggery powder or date paste: ¼  cup

• Coconut butter: 1 tbsp

• Cashews: 2 tbsp (roasted)

• Raisins: 1 tbsp (soaked)

• Elaichi powder: ¼ tsp

• Charoli: 1 tsp (roasted)

• Saffron: a pinch

• Slivered almonds for garnish

Lauki Kheer

METHOD
5. Add raisins, charoli, cashews, saffron milk.
1. Soak saffron in a bit of coconut milk for
Switch off the flame.
10-15 minutes.

6. Add elaichi powder and almonds. Cover

2. Cut the bottle gourd into half, remove
with a lid.
seeds and then grate.

7. Garnish with slivered almonds & serve!

3. Dry roast cashews and charoli separately
and set aside.

4. Cook the grated gourd, sauté for 3-4

minutes, add the jaggery powder, nut
butter and the thin coconut milk. Give a
quick boil to the coconut milk, do not
overcook.
Healthy Wraps

INGREDIENTS

For the base:

• Whole green moong dal (Green gram): 1 cup

(soaked)

• Jeera powder: 1 tsp

• Sendha namak (rock salt): as per taste

• Green chillies: 1 (finely chopped)
• Green coriander: small bunch
*Can substitute green gram dal with other variety of
• Water: as per desired consistency (less than dals or lobhiya or besan to make the base of the
half a cup)* wrap

• Cold pressed mustard/ groundnut oil – only a

few drops to grease the tawa

For added flavour (optional)

• Ginger: ½ inch

• Garlic: 3-4 cloves

Healthy Wrap METHOD

To make the base:

1. Soak the Moong dal (Green gram) in water

For the Dip:
overnight
• Cashew nuts: 10-15 (soaked for 2-3 hours)
2. Put the dal along with some water in the
blender. Add only little water as the batter
• Garlic: 2-3 pieces needs to be of thick consistency (it will be
coarser & thicker than dosa batter)
• Lemon: ½  (juiced) 3. Blend till you get a smooth paste. Add salt,
jeera powder,  green chili (if using) &
• Red bell pepper: ¼ coriander to the batter

4. Heat the tawa, sprinkle a little cold pressed

• Rock salt: as per taste oil to grease the tawa. You could use an
onion half to grease the pan

For the wrap: 5. When hot, pour some batter with a ladle &
spread it into an even layer
• Filling of choice - thinly sliced mixed veggies,
sprouts, cooked beans etc. 6. Cover with lid and cook on slow flame. The
moisture will cook the chilla and you can
flip over more easily.Cook other side
Healthy Wrap

Assemble to make a wrap:

To make the dip:
1. Take the prepared base
1. Wash cashews well. Soak in ample water
for 4 hours (If short on time 2 hours 2. Spread the dip all over the base
soaking is good too)
3. Add veggies of your choice (carrot strips,
2. Discard the water; rinse the cashews well bell peppers, thinly sliced cucumbers,
once again sprouts)

3. Add all the ingredients in a blender and 4. Roll to make a wrap

grind well to get a smooth consistency
5. Your healthy wrap is ready!
4. Add some water to get a thick paste like
consistency (Don’t overdo the water!)

5. Taste to balance the lemon and salt (Keep

it more sour)

6. Good to use for 2-3 days when kept in the

fridge
Spinach Salad

INGREDIENTS

• Spinach: 1 bunch

• Tomatoes: 2 medium

• Cucumber: 1

• Peanuts: a handful (roasted)

• Lemon juice: as per taste METHOD

• Rock salt: as per taste 1. Chop the vegetables fine and put them
together in a mixing bowl
• Black pepper: as per taste

2. Add the peanuts. Give it a good mix

3. Add rock salt, black pepper and lemon

juice as per taste
Fruit Smoothie

INGREDIENTS

• Bananas: 2 (fresh or frozen)

• Apple: 1

• Cinnamon powder: ½ tsp

• Dates: 2-3 (deseeded)

• Water: for desired consistency

Alternatives - here are some other fruits that METHOD

you can combine to make a smoothie:
1. Blend with water in a nutri bullet or a high
1. Papaya + Lemon speed blender.

2. Figs+Strawberries+Black grapes
2. Garnish with mint leaves and apple slices
3. Apple+Chikoo+Banana

4. Banana+Strawberries
3. Serve!
Capsicum & Sesame Salad

INGREDIENTS

• Yellow capsicum: 1

• Red capsicum: 1

• Green capsicum: 1

• White sesame seeds: 1-2 tsp

• Lemon juice: as per taste METHOD

• Honey: 1 tbsp or as desired 1. Make the dressing by mixing together

lemon juice, honey, salt and pepper. You
• Rock salt: as per taste
could adjust the sourness or sweetness of
• Black pepper: as per taste the dressing as per your preference

2. Fine chop the vegetables lengthwise. Put

them together in a mixing bowl

3. Sprinkle the sesame seeds

4. Add the dressing, mix well and serve

Sprout Salad

INGREDIENTS

• Cucumber: 1

• Tomato: 1

• Onions: 1 small

• Fresh coriander: a bunch

• Sprouts: 1 cup METHOD

• Lemon: as per taste 1. Fine chop all the veggies and put them
together in a bowl
• Dry mixed herbs: 1/2 tsp (or as desired)

• Potato: 1 (steamed)
2. Add the sprouts

3. Add chopped coriander leaves, dry mixed

herbs  and squeeze half a lemon

4. Give it a good mix and serve

Malabari Mushroom Curry

INGREDIENTS

• Mushrooms: 2 cups (Alternatives for

mushrooms: black peas/jackfruit/yam)

• Dry kopra: ¼ cup (grated)

• Big onions: 1-2 (finely chopped)

• Garlic cloves: 2
• Khus khus (poppy seeds) : ½ tsp
• Ginger piece: ¼ inch
• Coriander: 1 small handful
• Kashmiri red chilli: 2
• Pudina: a bit
• Whole dhania: 1 tsp
• Turmeric powder: ½ tsp (optional)
• Whole jeera: ½ tsp
• Kokums: 4-5
• Whole peppers: 5-6 (optional)
• Salt: to taste
• Cinnamon piece: 1 small (optional)
• Water: as required
• Nutmeg powder: ¼ tsp
Malabari Mushroom Curry 5. Put the roasted spices and onions in the
chutney jar. Add roasted whole jeera,
roasted whole dhaniya, nutmeg powder
METHOD and fresh mint as well as coriander leaves.
Grind all these ingredients using some
1. Dry roast the dry coconut (kopra) till water to get a smooth paste
browned and fragrant. Keep aside

6. Heat a pan and add the ground masala

2. Dry roast spices (red chilli, khus-khus) and paste and roast till a bit cooked. Can add a
keep aside bit of water

3. Dry roast ginger and garlic for a little while 7. Add mushrooms/ boiled black peas and
and then add finely chopped onion. You cover-cook further
could add water (very little) to avoid
burning or sticking
8. Add water as per desired consistency

4. Add the roasted ginger-garlic and onion to

the rest of the roasted dry spices. Allow to 9. Add the kokum for the final boil. Add the
cool down completely salt. Garnish with coriander leaves and
serve with onions and lemon slivers
Pumpkin Soup

INGREDIENTS

• Pumpkin: 250 gms

• Cashews: 7-8

• Tomato: 1 (optional)
METHOD

• Coriander leaves: few, for garnish (finely 1. Cut the pumpkin into small cubes & steam
chopped) it

2. Cool down the steamed pumpkin & put it

• Rock salt & black pepper: as per taste in a blender

3. Add tomato, salt and cashews. Blend the

• Water: for steaming mixture. Add water to get the desired
consistency of soup. Warm it

4. Adjust salt, add black pepper & garnish

with coriander leaves
Protein Laddoos

Makes about 12 laddoos

INGREDIENTS

• Rajgira/ Amaranth flour: ½ cup

• Kopra / dry coconut: ½ (grated)

• Cashew: 1 tbsp (chopped into small bits &

• Kharik/ dry dates powder: 2 tbsp
roasted)

• Date paste: ½ cup

• A pinch of salt

• Sesame seeds: 1 tbsp

*Slivered pistachios or roasted sesame seeds for
rolling
• Elaichi / cardamom powder: ¼ tsp
Protein Laddoos

METHOD
5. Can roll on a plate of roasted sesame
1. In a pan, roast the rajgira flour on low heat
seeds or slivered pistachios
for 5 minutes or till it smells fragrant and
roasted
6. Store in a container in the fridge. Keeps
well for a month
2. Remove from flame and transfer on to a
plate to cool

3. Add to the flour the rest of the ingredients

and mix well till it forms a soft dough

4. Roll with hands and make small balls

Sweet Potato Unfries

INGREDIENTS

• Sweet Potatoes: 2-3

• Garlic pods: 3-5 pods (minced)

• Chilli flakes: 1-2 tsp

• Rock or sea salt: to taste

• Coconut milk (thick): 1 cup 2. Take coconut milk in a bowl and add
minced garlic, salt and chilli flakes. Mix well

METHOD 3. Add the coconut milk mixture to the sweet

potato wedges and mix well to coat them
1. Any type and colour of sweet potato will
uniformly
do.  Wash and DO NOT peel the sweet
potatoes. Eating the vegetables “whole” 4. Preheat the oven to 160℃ for ten minutes.
with the peel provides a lot of nutrition.
5. Once the  oven is ready, spread the
Slice the sweet potatoes into half cm thick
potatoes on the baking tray and bake for
wedges
12 to 15 minutes at 180℃ till they are
cooked.
Lemongrass-Cinnamon tea

INGREDIENTS

• Lemon grass stem: 1

• Cinnamon stick: 1 small

• Cardamom: 2
       METHOD

• Ginger: 1/2inch piece 1. Boil water for a couple of minutes.

• Jaggery powder: ½ tsp (optional, for 2. Add all the herbs and spices to the boiling
sweetness) water.

• Water: 1 cup 3. Cover and let it sit for a minute or two.

4. Strain and serve.

Peanut Dip

INGREDIENTS

• Peanuts: 1 cup (roasted)

• Crushed Jaggery: 1 tsp (or to taste) OR

Honey

• Red chilli: 1 whole (adds a nice color) METHOD

1. Add the roasted peanuts, in a mixer with

• Tamarind pulp: ¼ cup OR Lemon other ingredients and blend well. Add
some water to get a nice paste

• Sendha Salt/ Rock salt: to taste

2. Taste-test to balance the salt and lemon

• Water: ¼ cup (or less) only for consistency

Sweet Potato Subji
• Coconut: ½ cup (fresh or dry, grated)

• Coriander: 1 tbsp (chopped)

INGREDIENTS
• Coconut butter: 1 tbsp
• Sweet potato: 250 gms (chopped in small
cubes & steamed) • Salt: to taste

• Mustard seeds: ½ tsp or Cumin seeds: ½ tsp

METHOD
• Green chilli: 1/2 (finely chopped)
1. Heat a pan and make dry tadka by roasting
• Peanuts: 2 tbsp (roasted & roughly crushed)
mustard seeds or cumin seeds (whichever
you are using). Once fragrant, add green
chilli and sauté

2. Add sweet potatoes to the tadka and mix

well

3. Top with coconut, peanuts, coconut butter,

coriander and salt. Mix well

4. Switch off the flame and cover for 3-4

minutes for the flavours to mix well

5. Garnish with coriander and serve

Broccoli Soup

INGREDIENTS

• Broccoli: 1 medium sized (cut into medium

florets)

• Nut milk: 1 cup

• Rock salt: as per taste

4. Give it a boil only once, if you wish to. Do

METHOD
not overcook (veggies lose their enzymes if
1. Put the broccoli florets in a steamer, steam cooked for too long)
till soft
5. Your soup is ready to be served
2. Do not overcook. They should become
bright green (and not lose color)

3. Cool down the steamed broccoli & put it in

a blender. Add nut milk and salt. Blend the
mixture adding water to get the desired
consistency of soup.
Cashew Laddoos

INGREDIENTS

• Cashews: 1 cup

• Jaggery powder: 1/2 cup

• Cinnamon powder: 1 tsp

3. Transfer the mixture to a plate and make
the laddoos while it is warm and fresh.
METHOD:

1. Grind the cashews to make them

Note: You could make Chocolate Laddoos using this
powdered.
recipe, by simply adding 2 tsp cacao powder while
grinding.
2. Add jaggery and cinnamon powder and
grind again till the mixture becomes a little
sticky.
Peanut Laddoos

INGREDIENTS

• Peanuts: 1 cup (roasted)

• Jaggery: ½ cup

• Elaichi powder: ½ tsp

METHOD

1. Grind the roasted peanuts well.

2. Add jaggery and elaichi powder and grind

again.

3. Transfer to a plate and make laddoos while

the mixture is warm and fresh.
Pizza

INGREDIENTS

For the pizza base:

• Jaggery: 1 tsp (powdered)

• Instant yeast: 1 tbsp

• Warm water: 1.5 cups (40-45℃)

• Coconut milk: 2 tbsp • Corn kernels: 1 cup

• Salt: 1 tsp • Garlic: 4 bulbs
• Whole wheat flour: 3 and 1/4 cups • Pizza sauce (tomato sauce): ⅓ cup
For pizza toppings: • Nut cheese: ¾ cup
• Eggplant: 1 small (or 1/2 large) (sliced thinly)

• Red bell pepper: 1 (sliced)

• Onion: 1 small (thinly sliced)

• Mushrooms: 6-7 pieces (chopped)

 4. After kneading, your dough should be
Pizza smooth and elastic. Poke it with your finger
- if it slowly bounces back, your dough is
ready to rise. If not, keep kneading
METHOD
5. Shape the dough into a ball and place in a
To make the pizza base:
large mixing bowl. Cover tightly with
1. Combine the jaggery, yeast, and warm plastic wrap and allow to rise in a warm
water. Stir it around and let it sit for 5 environment . ** For the warm
minutes or until the yeast is foamy and environment, heat up the oven to 100℃.
dissolved.  (This is called "proofing" the This will be a warm environment for the
yeast. If the yeast doesn't dissolve, your dough to rise. After about 30 minutes,
yeast is dead. Start again with active yeast) close the oven door to trap warm air inside
with the rising dough
2. Take wheat flour in a bowl. Add salt and the
yeast mixture into the flour. Give it a mix 6. The dough will have doubled in size in
and then add the coconut milk. Mix well about 1 - 2 hours. Knead again
using your hand or with a whisk
7. Punch the dough down to release the air. It
3. Once mixed, knead for 10 minutes by hand will deflate
on a lightly floured surface. If your dough is
8. Cut the dough into two. Roll each half into
too wet, add up to 1/3 cup more whole
a ball and let rest in two separate bowls
wheat flour.
lightly covered with plastic wrap for at least
20 minutes.
Pizza
2. Arrange all the sliced veggies on the
baking sheet. Place in the oven and roast
9. After 20 minutes, flatten each ball of dough until they are browned, for about 20
1 at a time on a lightly floured surface or on minutes
the baking sheet. Flatten into a 12-inch
round circle
3. Remove roasted veggies from the oven
10. Use a fork to prick holes into the base to and caramelized onions/mushrooms from
prevent the dough from rising too much the stove. Set them aside

11. Pre-bake this base for 15-20 minutes at

180℃ To make the pizza:

To prepare the toppings: 1. Top the crust with pizza sauce, then all of
your roasted vegetables and then creamy
1. While the dough is rising, prepare your
cashew cheese
roasted vegetables. Preheat the oven to
180℃. Line a large baking sheet with
parchment paper 2. Bake the pizza at 180℃ for 10-12 minutes
APPENDIX
RECIPES FOR DAIRY-SUBSTITUTES, STOCK & SAUCES
Nut Milk

INGREDIENTS

• Nuts or seeds of your choice: ½ cup or 10-12

• Water: 150 ml

METHOD (Dry nuts/seeds):

METHOD (Soaked):
1. Grind the nut/Seeds in small grinder and
make fine powder Soaking time:

• Seeds:2 hours
2. Mix some water and blend again for 1
• Cashew/walnut: 3-4 hours
minute
• Almond: 7-8 hours

3. Sieve and milk is ready Preparation:

1. Throw away the excess  water in which

nuts/seeds were soaked

2. Blend the nuts/seeds in grinder keep

Tips

7. Remember to use only one variety of nut at

1. Soaking makes it easier to make nut milks
one time, don’t mix nuts.
as nuts blends well
8. A great replacement for dairy milk &
2. Make a larger batch size of 500 ml as very
products you can add to your soups,
small quantities do not grind well
curries, baked dishes, gravies.
3. You can make dry powder batch as well
9. If storing nut milks please do not add
4. You need to sieve for almond milk rest of sweetener as nut milk starts to ferment
the nuts do not require sieving
10. For Coconut milk please use fresh coconut
5. Modern blenders like Nutribullet and and cut them into small pieces and rest of
Vitamix blends at very high speed and the method remains same
sieving may not be required
11. Pulp left after sieving can be added to
6. Nuts & nut milks are great additions post flours, rice, dal or veggies or curries
meals at night time. Easy to combine with
12. Seeds like muskmelon,
other food groups (except fruits), cashew
cucumber ,pumpkin can also be used for
milk can also be used to make yummy
nut milks
vegetable curries.
Coconut Milk

INGREDIENT 

• Coconut: 1 qty (Remove the outer shell)

• Water: 2-3 cups (Warm water yields better

coconut milk)

• You would also need - Muslin sieve (or

Nutmilk bag)
5. Put the ground coconut back into blender.
METHOD 
Repeat the process to take out batch 2
1. Remove coconut from outer shell (No need
6. Repeat 1 more time, to take out batch 3
to remove the brown skin)
7. Mix the milk extract from batch 2 & 3 (You
2. Cut into pieces and put in a blender
can mix all of it to yield a thinner milk).
3. Add 1 cup water
TIP
4. Churn well until creamy (add more water if
1. Coconut milks are usually enjoyed fresh
needed).Strain this mix through a sieve –
this is your 1st batch. Keep in fridge to 2. If storing in fridge coconut milk coagulates and
yield a thick coconut milk requires re-blending
Nut Curd

INGREDIENTS

1. Peanut: ½ cup (soaked for 2 hours or more

and drained)

2. Water: 1½ cups

3. Stems of 8 to 10 green chillies

5. Warm this peanut milk while stirring

 METHOD continuously. It takes about 3 minutes to
get a lukewarm temperature. Take it off the
1. Grind the soaked peanuts in a blender with
stove. If it is too hot wait for it to cool a little
half a cup of water.
bit. Add the stems of the green chillies as it
2. Put it through the sieve and squeeze out is. Keep the curd aside for 10-12 hours for
the milk from the fiber into a heavy bottom fermenting.
vessel.
6. Once the curd is set remove the chilli
3. Put the fibre back into the blender with half stems. If you want a thick curd, remove
more cup of water. Grind and sieve. excess water. If you are going to make
4. Repeat once more. buttermilk use it with the water. Store it in
Tips

4. When you are starting off, always make

1. It takes time to develop taste for nut curds.
them in small quantities because often they
Best to start making vegetable raitas or in
are not going to set as you want the first
curries
time. If you are using green chillies, wash
the entire green chilli and carefully pluck
2. If one doesn’t like peanut flavour to out the stem. Do not wash the stem again.
balance we can make the same recipe by Store a small portion of this curd to set the
mixing Rice milk in 2:1 ratio. Rice milk can subsequent curds as you would do with
be made simply by soaking rice for 2 hours dairy milk. You can also freeze a portion to
or more and then blend and sieve.rest of use it later.
the process remains the same.

5. Other nuts or seeds like coconut, almonds,

3. Peanut curd could be consumed as is. melon seeds etc can be tried although
Alternatively, you could use it to make a consistency will vary
raita by adding flavouring spices, salt,
6. Earthen pots are very good vessel to set
chillies and grated vegetables. Or make it
curd
into a buttermilk by adding salt, asafoetida
and a chilli-curry leaves paste. It can used
to replace dairy curd in cooked dishes
Nut Cheese

INGREDIENTS

• Raw cashews: 100 gm

• Water

• Any seasoning of your choice -salt/pepper/

chilli/garlic

METHOD

1. Soak the raw cashews in water for 6 hours

or overnight. Throw out the water and
blend roughly.

2. Leave this mixture overnight in a loosely

covered glass bowl until it starts to ferment

3. It will have a sour smell.

4. Then add any seasoning of your choice

Nut Butter

INGREDIENTS

• 250g peanuts

• 1 tsp salt (as per taste)

• 1.5 tbsp organic jaggery (as per taste) or

Date paste

Equipment needed
FOOD PROCESSOR METHOD
1. Food processor is the best to make nut
1. Start the processor, slowly add the peanuts
butters
while the motor is running to ensure the
2. Alternatively, the small mixie jar can be motor does not start with a heavy load.
used. It will take longer and the consistency
2. Every few minutes, scrape the sides and
will not be flowing.
continue to run it
METHOD
3. In few mins, they will start clumping as the
1. Dry roast peanuts till they get black spots. oils get released. Continue
You can retain the skin of the peanuts.

2. Let it cool completely

Nut Butter

MIXIE JAR METHOD

4. Once the consistency changes to dosa
batter-like consistency, while the motor is 1. The small chutney jar can be used in the
running, add the cacao/cocoa, salt and absence of a food processor.
jaggery and continue to run for another 3
2. Reduce the recipe by 50% to make in small
mins.
batches.
5. The entire process will roughly take about
3. Add the peanuts to the jar and run it
15 mins
4. As the peanuts release oil, the need to
Important: if dates are used, keep few de-
seeded soft dates ready. After salt is thoroughly
scrape will be more. Continue to scrape
mixed, add dates one by one from the top. The the peanuts from the sides to bring to the
mixture will no longer be dosa batter like Center and keep repeating the process for
consistency and will become thicker. People who 15 mins.Grinder may get hot in the process
prefer avoiding jaggery, have to compromise on so give break to your machine
the texture of peanut butter. The taste however
5. Once you think it’s sufficiently buttery but
will be good.
may not release any more oils and will not
change the consistency, add the jaggery,
and salt and run it few times
Tips

8. It can be used as a dip with vegetables as

1. Dates paste without any water can be used,
an after school snack for kids
but the consistency of the peanut butter
will not be flowing. 9. As with all foods, this is a highly
concentrated and rich butter and it must
2. Balance jaggery and salt to adjust the taste.
be used in moderation
Some prefer just being salty and some like
more sweet in the butter. 10. Process remains same for cashew and
Almond butter
3. The peanut butter is shelf-stable and does
not need refrigeration

4. It’s best stored in steel or glass containers

5. One can see oils floating on top when the

container is opened, just mix it again and
they will come together

6. This can be used as a replacement for any

store-bought jams, sauce or Nutella

7. Peanut butter tastes great as chocolate

drink made with plant milk
Vegetable Stock

INGREDIENTS

• Coriander seeds (2 tbsp)

• Pepper seeds (1 tbsp)

• Bay Leaf (2-3)

• Garlic (2-3 pods)

• Onion (1 medium) 3. Add warm water and simmer for 20

Minutes the sieve the stock
• Seasonal Veggies (1 Cup)
TIPS
• 500-600 ml of warm water
1. The spices and veggies can be varied but do
METHOD not add bitter veggies and green leafy
veggies
1. Saute the veggies, garlic and onion for few
minutes till they release flavour Add water 2. Add spices at a later stage to avoid bitterness
to prevent burning in the stock

2. Add spices and salt 3. Stock can be used to enhance flavours in

soups, curries and dals
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