Ingredients and Method & Tips

•Bring a large pot of lightly salted water to a boil for cooking pasta.
• Heat oil in large non-stick skillet over low heat. Add garlic and cook, stirring, until fragrant but not browned, about 1 minute. Add mushrooms and increase heat to medium-high
• cook, stirring occasionally, until tender and lightly browned, 4 to 5 minutes. Stir in lemon zest, lemon juice, salt and pepper. Remove from the heat.
• Meanwhile, cook pasta, stirring occasionally, until just tender, 9 to 11 minutes or according to package directions. Drain, reserving ½ cup cooking liquid.
• Add the pasta, the reserved cooking liquid, Parmesan and 1 of four cup basil to the mushrooms in the skillet
• toss to coat well. Serve immediately, garnished with remaining basil.
• Ingredient Note:Whole-wheat pastas are higher in fiber than white pastas. They can be found in health-food stores and some large supermarkets.

Overview

Serve these delicious patties on whole-wheat thins with all the condiments for a delicious, healthy, and low-fat burger. Makes: 6 patties

Ingredients and Method & Tips

•Mash beans with potato masher, leaving some texture. Mix all ingredients with your hands. It will be very thick. Form into 6 patties. Press and coat in oats for extra crispness.
• Lightly spray a frying pan with cooking spray, or wipe with oil. Brown patties on both sides.
• Notes : You can substitute any beans for variation in taste and texture.
• You can leave out the chopped veggies, or add other finely chopped veggies, such as bell pepper, zucchini, and celery.
• Feel free to play with different seasonings. You can taste the mixture before cooking and adjust seasonings.
• This mixture will hold together well enough to grill on a barbeque.

Overview

Number of Servings: 2

Ingredients and Method & Tips

•Add small amount of broth to bottom of frying pan, add tofu, mushrooms, onions and garlic. Cook until onions are translucent. Add bokchoy.
• Add remainder of broth and simmer.
• Broth will be absorbed by tofu. Add seasoning.
• Serve over brown rice for a quick meal.

Overview

Servings: 4.

Ingredients and Method & Tips

•Heat 2 teaspoons olive oil in large non-stick skillet or wok over high heat.
• Add tofu
• stir gently until starting to brown around edges, about 4 minutes.
• Using slotted spoon, transfer to bowl. Add 2 teaspoons oil, ginger and garlic to skillet
• stir 1 minute.
• Add mushrooms, stir-fry until tender and golden around edges, about 5 minutes.
• Add bok choy, bell peppers and green onions
• stir-fry until vegetables are crisp-tender, about 3 minutes.
• Return tofu to skillet, stir to mix.
• Stir in sake, soy sauce and sesame oil
• simmer 1 minute.
• Season with salt and pepper. Transfer to large bowl and serve.

Overview

This simple TVP, spinach-and-mushroom lasagna is a perfect dish for a complete meal having all the macronutrients needed ( ptn, carbs, fat and fiber ). To make this dish even easier, use a jarred marinara sauce. Just make sure it is filled with simple, plant-based ingredients! Makes: 12 servings.

Ingredients and Method & Tips

•Sauté onion and carrot in water, add more liquid as needed. Cook over high heat, stirring often until onion is soft, about 5 minutes.
• Add garlic and mushrooms and continue cooking until mushrooms are soft, about 5 minutes.
• Stir in tomatoes, tomato sauce, basil, oregano, thyme, fennel seeds, and cayenne. Simmer 15 minutes.
• Preheat oven to 2000C.
• Mix TVP cooked or tofu mashed with parsley and soy sauce.
• To assemble, spread 1 cup of sauce in a 9"×13" (or larger) baking dish. Cover with a layer of uncooked noodles, half the tofu mixture, and half the spinach.
• Spread with half of remaining sauce.
• Repeat layers of noodles, tofu, spinach, and sauce. Cover tightly with foil and bake until noodles are tender, about 1 hour. Let stand 10 minutes before serving.
• Note : This lasagna may be assembled up to a day in advance and baked just before serving. The noodles will soften while the lasagna stands, so the baking time can be reduced to 30 minutes.

Overview

A low fat, easy to whip pasta dish .

Ingredients and Method & Tips

•Heat 1 tsp oil in a pan, add the mushrooms, fry over a high heat for 2-3 mins until golden and softened. Add the garlic, fry for 1 min more, then put parsley. Add the onion and celery to the pan with the rest of the oil, then fry for 5 mins until lightly coloured.
• Stir in the tomatoes, chilli and a little salt, bring to the boil. Reduce the heat and simmer, uncovered, for 10 mins until thickened. Meanwhile, boil the spaghetti, as per instructions, drain. Toss with the sauce, top with the garlicky mushrooms, then serve.

Overview

Prep Time: 30 , Min Cook Time: 15 Min.

Ingredients and Method & Tips

•In a large skillet, heat oil over medium-high heat. Stir in onions and cook for one minute. Stir in garlic and ginger, and cook for 30 seconds. Stir in tofu, and cook until golden brown .
• Stir in carrots, bell pepper and baby corn, cooking for 2 minutes. Stir in bok choy, mushrooms, bean sprouts, bamboo shoots, and crushed red pepper, and heat through. Remove from heat.
• In a small saucepan, combine water, rice wine vinegar, honey, and soy sauce, and bring to a simmer. Cook for two minutes, then stir in cornstarch and water mixture. Simmer until sauce thickens. Pour sauce over vegetables and tofu. Garnish with scallions.
• Serve on a bed of cooked glass noodles.

Ingredients and Method & Tips

•Mix yeast with sugar and one tsp. warm water and set aside until frothy.
• Add frothy yeast to a mixture of whole wheat flour and soy flour. Add salt, olive oil and wheat bran. Add water and knead into a soft dough.
• Leave the dough covered with a damp cloth in a warm place for about forty five minutes or until dough is about double in volume.
• Divide pizza dough into four, roll out of each portion into medium thick eight-inch discs. Prick with a fork all over.
• Preheat oven to 2200C.
• For sauce, heat olive oil in a pan, add chopped onion and garlic, stir-fry briefly and add chopped tomatoes. Add one cup of water and bring it to a boil. Stir in basil leaves, salt and crushed dried red chillies. Simmer for about five minutes on medium heat or till it reaches a thick dropping consistency.
• Spread prepared pizza sauce on rolled pizza base, top it with sliced onion, sliced mushrooms, tomato and green capsicum strips. Finally ( optional )sprinkle grated low-fat mozzarella cheese to evenly cover the pizza top.
• Place it on greased ovenproof tray and bake in the preheated oven at 2200C for about twenty minutes or until the pizza base is crisp and the cheese melts and starts bubbling.
• Remove from oven, sprinkle with dried oregano, cut into six or eight pieces and serve hot.

Ingredients and Method & Tips

•Preheat the oven to 2000C. Coat two large baking sheets with oil spray. (The chips will be crispiest if baked directly on the baking sheet, without aluminium foil.)
• Trim the stem ends off the kale and cut or tear the leaves into 2-inch pieces. Divide the kale pieces between the two baking sheets and spread them into a single, even layer. Liberally mist the kale with oil spray and lightly sprinkle with salt. Bake for 8 to 10 minutes, or until the kale is crispy to the touch and the edges are beginning to brown.

Overview

Preparation Time: 5 mins. Cooking Time: 5 mins. Baking Time: 10 mins. Baking Temperature: 180°C . Makes: 6 servings.

Ingredients and Method & Tips

•For The Topping: Dissolve the cornflour in the milk and keep aside.
• Heat ½ tsp.oil in a pan
• add the onions and green chilli (optional) and sauté till the onions are translucent.
• Add the mushrooms and sauté for a further 2 minutes.
• Add the corn flour and milk mixture and bring to a boil.
• Add the cheese, mustard, black olives, salt and pepper and mix well. Cook till the mixture thickens. Keep aside to cool.
• How To Proceed: Cut the bread into 50 mm. (2") diameter circles, using a cookie cutter Or can use as it is. You will get about 6 circles.
• Lightly grease with remaining olive oil each bread circle on one side.
• Arrange the oiled bread circles on a baking tray and bake in a pre-heated oven at 180°C for 2 to 3 minutes.
• Spread the topping mixture generously on top of each bread circle. Bake in a pre-heated oven at 180°C for 2 to 3 minutes.
• Serve hot.

Overview

Serving: 4.

Ingredients and Method & Tips

•Place zucchini, summer squash, onion, mushrooms, and sweet pepper on a baking sheet
• lightly coat with non-stick cooking spray. Roast in a 200°C heated oven about 10 minutes or until vegetables are tender. Season to taste with salt and pepper.
• Divide roasted vegetables among 4 slices bread
•place baby spinach, drizzle with salad dressing ( mix yogurt and vinegar ) . Top with shredded cheese or paneer (optional, add if looking for ptn.) Cover with the left 4 slices, serve as it is or grill.

Overview

Makes: 8 large-sized stuffed mushrooms, Serving Size: 2 nos

Ingredients and Method & Tips

•Remove the stalks from the mushrooms and chop them finely. Reserve the caps.
• Cook the mushroom caps in boiling water for 3-4 minutes only. Strain and keep aside.
• Finely chop the carrot, French beans, zucchini and tofu.
• Heat the olive oil in a large, heavy-based frying pan over a medium heat. Add the chopped mushroom stalks, chopped vegetables, and the celery.
• Season with salt, pepper, cumin powder and garam masala. Cook, stirring constantly, for 3-4 minutes.
• Stir in the breadcrumbs, chopped basil and the tomato puree and mix thoroughly.
• Spoon the mixture into the mushroom caps and top with the grated cheese.
• Place the mushrooms in a shallow oven-proof dish and put the vegetable stock around them.
• Cook in a preheated oven at 2000C, for 20 minutes or until cooked through and the cheese has melted. Remove the mushrooms from the dish and serve immediately.

Overview

Cooking: Zucchini has thin skins which are not needed to be removed at all like cucumbers and so can be eaten with skins. Prep Time: Under 30 min . Cook Time: Under 30 min . Serves: 4 people.

Ingredients and Method & Tips

• Squeeze out the excess water from the grated Zucchini .
• Add the rest of the ingredients.
• Mix them well with your hands. Increase flour in case it is too sticky. The final consistency should allow you to make balls and flatten them out as patties.
• Heat a non stick pan and spray it with oil. (you can shallow fry it! or you can bake them in the Oven after brushing the patties with some olive oil at 2000C. It takes from 30-60 min totally depending on the Oven) Roll the mixture into cutlet shape, pat them out and place them in the Pan. You can cook up to 5-6 at the same time.
• Flip them after 4-5 min when they are golden brown. Serve them with Salsa Or Sauce or in any way you wish.

TVP BALLS Ingredients:
• 200gms (1cup) by weight of dry textured vegetable protein
• 1 cups boiling water,
• 1 small onion- diced,
• 2 tsp oil ,
• 1 tsp minced garlic,
• ½ tsp chili powder ,
• ½ tsp cilantro,
• Salt and pepper ,
• ½ tsp dried oregano,
• 1 tbsp soy sauce,
• 1 tbsp chopped fresh parsley,
• ½ cup whole wheat or oat flour,
• 1 tsp oil (for frying the onion and garlic) ,
• 1tsp oil (to roast the ptn.balls)


Method:
• Rehydrate TVP by adding hot water for at least 10 minutes.
• Saute onion and garlic in 1 tsp oil. Add spices and mix well.
• Add to the TVP mixture. Add in the flour.
• Mold into 1 inch size ptn. balls. Press them together hard to keep them from crumbling.
• Place these balls in the baking dish.
• Once the oven has reached the desired temperature put the baking tray inside.
• Let them turn light brown and once done turn them around on the other side till brown (Takes about 10-15 minutes) .
• Once done remove from the oven and serve hot.
• Alternatively can make in Appam patra OR paniyaram.

Ingredients and Method & Tips

•Rinse and soak the lentils in water for atleast an hour.
• Heat oil in a pressure pan. Sauté together the red chillies, cumin seeds, cinnamon, clove, curry leaves and coriander seeds for a minute, on a low flame.
• Then add the garlic and onions and sauté for another minute.
• Add the soaked dal along with 6 cups of water, turmeric and salt in the pressure cooker and allow it to cook until 2-3 whistles.
• Once done cool it and blend it in a mixer.
• Add salt, 1cup water and bring to a boil. Let it simmer for few more minutes.
• Add lemon juice and remove from gas.
• In a bowl, pour the hot soup and garnish with roasted onion and coriander.
• Healthy Tips: The lentil shorba is a highly nutritious and easy to prepare recipe. Lentils are not only high in proteins but also an excellent source of antioxidants.
• This protein soup if combined with brown rice along with a bowl of skimmed yogurt acts as a complete balanced meal. It also goes well with whole wheat bread and a bowl of salad.
• Variation: instead of using one single lentil, mixed lentils could also be used to prepare the Lentil shorba. It will add to the palatability as well as the protein content.

Overview

No Of Portions: 3 Cup.

Ingredients and Method & Tips

•Chop all the vegetables.
• Season a pressure cooker with few drops fat & wipe it clean.
• Add the onions & sauté mildly.
• Add all the vegetables & water.
• Pressure cook over 3 whistles.
• Cool all the vegetables, liquidize vegetables in a mixie & strain it completely.
• In a pan heat oil, sauté mushrooms and tofu.add the stock (soup )
• Boil add green onions and salt.
• Sprinkle pepper to taste on the soup.

Overview

Tabouleh is a Middle Eastern salad made with cous cous or bulgur, tomatoes, cucumber, and fresh herbs like parsley and mint. We have substituted quinoa as the grain and add chickpeas to bump up the protein, transforming this side-dish into a substantial meal.

Ingredients and Method & Tips

•In a medium bowl combine the quinoa, chickpeas, cucumber,beet,frenchbeans and tomatoes.
• In a small bowl, prepare the dressing. Whisk together the lemon juice, orange juice, olive oil, parsley (if using), salt and pepper.
• Pour the dressing over the salad and toss together to coat evenly with the dressing.
• Cooking quinoa. Add 1 cups water and ½ cup thoroughly rinsed quinoa to a small saucepan. Bring the water to a boil. Reduce the heat to low, cover the pan, and cook for about 15 minutes, or until all the water has been absorbed. Remove the pan from the heat, take off the cover, and allow to sit for 5 to 10 minutes before serving. Makes 1½ cups cooked quinoa (enough for two servings of the salad above).
• Tip: Quinoa is considered a whole grain, but it’s actually an edible seed that contains more protein that other starches. Toss in some beans and chopped veggies, and you’ve got a light, fresh vegetarian salad that delivers almost half of your daily recommended amount of heart-healthy fiber.

Ingredients and Method & Tips

•In a heavy-bottomed pan, reduce balsamic vinegar on low heat until it turns into a thick emulsion, which is balsamic glaze.
• In another skillet, place the pine nuts and toast them over medium-high heat. Set aside to cool.
• Chop the watermelon into bite-sized pieces and transfer to a salad bowl. Add baby spinach, toasted pine nuts and mint sprigs.
• Dress it with the balsamic glaze, adding one tbsp at a time and using your fingertips to mix.
• Garnish with nuts, feta cheese and mint.

Overview

Preparation Time: 5 minutes, Cooking time: 10 minutes, Serves: 8.

Ingredients and Method & Tips

• Peel, core and slice the apples.
• Add the sugar and cook in ¾ cup of water until soft. Mash.
• Add the cinnamon powder.
• Serve hot with cold vanilla cream.

VANILLA CREAM
OverView:
• Preparation Time: 10minutes.
• Cooking time: 10 minutes. • Make: 3 cups.

• Ingredients:
• 6tsp China grass Chopped,
• 3cup Skim milk,
• 6tsp Sugar,
• ½ tsp Vanilla essence .

• Method:
• Add ¾ cup of water to the china grass and cook on a slow flame until it dissolves completely. Strain.
• Boil the milk and add the china grass and sugar.
• Allow to cool to room temperature and then add the vanilla essence.
• Pour the mixture into a bowl and put to set in the refrigerator.
• Just before serving, beat up the lightly set cream.

Overview

Servings: 1 serving.

Ingredients and Method & Tips

•In a bowl, empty orange juice and add chia seeds to it.
• Within 10 minutes, the seeds will begin to fluff up.
• Stir everything together.
• Cover and place in the fridge for 4 hours or more. Eat for breakfast, a snack, or dessert. Top with berries, nuts, fresh fruit, or your other favourite toppings.

Overview

This Mousse Has Many Uses, Including Cake Filling Or Frosting. Serve It Alone In A Parfait Glass, Or Pour It Into A Crust For A Simple Tart. Servings: 5-6.

Ingredients and Method & Tips

•Melt chocolate chips in the top of a double boiler.
• Mix the milk, sweetener, & tofu in a blender.
• Add the melted chips & orange extract, blend, & chill.
• It will firm up as it chills.

Overview

Preparation Time: a few minutes. No Cooking . Makes: 2 cups.

Ingredients and Method & Tips

•Mash the Stewed peaches.
• Beat the curds with the sugar.
• Add to the peaches and mix well.
• Add the cream.
• Chill.
• To avoid the curds turning sour, prepare 2 hours before use.
• Health information: A great low – calorie substitute for rich puddings and soufflés, this yoghurt tastes simply delicious.

Overview

Kids loves to eat anything colourful. Give them slices of refreshing kiwi fruit or simply add some to their favourite dessert. These tasty evening snack,Or dessert rich in vitamin K also ensures healthy bones. Preparation Time: 10 mins. Makes: 6 to 8 sandesh.

Ingredients and Method & Tips

•For the Filling:Combine all the ingredients in a blender and grind to a smooth mixture, transfer in a bowl and keep aside.
• How to Proceed: Place the sliced kiwi on a serving plate.
• Spread the filling evenly over one slice of the kiwi.
• Place another slice over the filling. Press well.
• Garnish with slivers of pistachios and saffron.
• Repeat with the remaining ingredients.
• Store in refrigerator and serve chilled.

Ingredients and Method & Tips

•