Sample recipes

1.Sweet Potato Spinach Multigrain Paratha

Ingredients

Serves 2 – makes 4 parathas

Multigrain flour – 1 cup
Boiled sweet potato – ½ cup, mashed
Spinach (palak) – 1 cup, finely chopped
Black sesame oil (cold-pressed) – for cooking
Himalayan pink salt – to taste
Cumin seeds – ½ tsp
Turmeric powder – ¼ tsp
Green chili (optional) – 1 finely chopped
Ginger – ½ tsp, grated

Best Suited for:

Recommended Meal Timing:

Everyone
Kids & elderly
Weight watchers
Ideal for pregnancy, PCOS, and gut health

Breakfast or early dinner

Instructions

Prepare the dough:

In a mixing bowl, add multigrain flour, mashed sweet potato, chopped spinach, cumin seeds, turmeric, ginger, green chili, and salt.
Mix well and knead into a soft dough. Add a few tablespoons of warm water if needed.
Let it rest for 10–15 minutes.

Roll the parathas:

Divide the dough into 4 equal parts.
Roll each ball into a round paratha (not too thin).
Dust with flour if it sticks.

Cook:

Heat a tawa or skillet. Place the paratha and roast on medium heat.
Drizzle a few drops of black sesame oil and cook until both sides are golden brown.

Functional Benifits

Sweet Potato: Rich in beta-carotene (vitamin A precursor) and complex carbs for sustained energy.
Spinach: High in iron, folate, and antioxidants like lutein and zeaxanthin.
Multigrain flour: Provides fibre, protein, and varied range of micronutrients.
Cold-pressed sesame oil: Rich in sesamin and vitamin E, supports heart health and inflammation control.

Serves 2 – makes 4 parathas

Ingredients:

Multigrain flour – 1 cup
Boiled sweet potato – ½ cup, mashed
Spinach (palak) – 1 cup, finely chopped
Black sesame oil (cold-pressed) – for cooking
Himalayan pink salt – to taste
Cumin seeds – ½ tsp
Turmeric powder – ¼ tsp
Green chili (optional) – 1 finely chopped
Ginger – ½ tsp, grated

Instruction:

Prepare the dough:

In a mixing bowl, add multigrain flour, mashed sweet potato, chopped spinach, cumin seeds, turmeric, ginger, green chili, and salt.
Mix well and knead into a soft dough. Add a few tablespoons of warm water if needed.
Let it rest for 10–15 minutes.

Roll the parathas:

Divide the dough into 4 equal parts.
Roll each ball into a round paratha (not too thin).
Dust with flour if it sticks.

Cook:

Heat a tawa or skillet. Place the paratha and roast on medium heat.
Drizzle a few drops of black sesame oil and cook until both sides are golden brown.

Best Suited for:

Everyone
Kids & elderly
Weight watchers
Ideal for pregnancy, PCOS, and gut health

Functional Benefits:

Sweet Potato: Rich in beta-carotene (vitamin A precursor) and complex carbs for sustained energy.
Spinach: High in iron, folate, and antioxidants like lutein and zeaxanthin.
Multigrain flour: Provides fibre, protein, and varied range of micronutrients.
Cold-pressed sesame oil: Rich in sesamin and vitamin E, supports heart health and inflammation control.

Recommended Meal Timing:

Breakfast or early dinner

Serves 2 – makes 6 medium dosas

Ingredients:

Black urad dal whole – ½ cup
Idli rice or red rice – 1 cup
Fenugreek seeds – ½ tsp
Himalayan pink salt – to taste
Cold-pressed sesame or groundnut oil – for cooking

Instruction:

Soak (6–8 hours):
- Rinse and soak black urad dal, idli rice, and fenugreek seeds separately in water.
Grind:
- Grind dal with some soaking water into a smooth, fluffy batter.
- Grind rice to a slightly coarse texture. Combine both batters.
Ferment (8–10 hours):
- Mix well, cover, and ferment in a warm place until batter rises.
Cook Dosa:
- Add salt to the fermented batter.
- Heat a dosa tawa. Pour a ladleful of batter, spread thin, and drizzle oil around the edges.
- Cook until crisp. Flip (optional) and cook other side briefly.

Best Suited for:

Everyone
People needing high protein (athletes, muscle gain)
Diabetics, PCOS (served with low-GI sides)
Gut healing and heart-healthy diets

Functional Benefits:

Black urad dal: High in plant protein, iron, and resistant starch—supports muscle repair and gut microbiome.
Fenugreek seeds: Contain galactomannan, aid digestion and blood sugar control.
Idli rice/red rice: Offers slow-digesting carbs and B vitamins.

Recommended Meal Timing:

Breakfast or early dinner

Breakfast or light dinner

Serves 4 – makes 12 tikkis

Ingredients:

1 cup Red Quinoa , cooked
1 Onion , chopped
1/4 cup Sweet corn , boiled
1 Carrot, grated
1/4 cup Spinach , chopped
2 tablespoons Besan flour
1 teaspoon Black pepper powder
1 teaspoon Red Chilli flakes
Cold-pressed groundnut or sesame oil, as required
Himalayan pink Salt, to taste

Instruction:

To begin making the recipe, we will have to cook quinoa and let it cool.
Cook 1 cup of quinoa with 2 cups of water on low flame with lid on in a saucepan or any regular pan. Drain the excess water and keep the quinoa aside.
In the meantime, heat some oil in a heavy bottomed pan. Add onion and cook till it becomes soft.
Once the onions becomes soft, add carrot, corn kernels and spinach. Cook till all the vegetables becomes soft. Once done, turn off the heat and let it cool down.
In a mixing bowl, add the cooked red quinoa, sauteed veggies, corn flour, pepper powder, red chili flakes, salt and teaspoon of cooking oil. Do not add any water. Check the salt and spices and adjust according to taste.
Mix everything properly and make patties with the help of your palms.
Heat a skillet with some oil. Once it is hot, add the patties and cook it on both the sides till becomes evenly brown.
Transfer the patties into a serving platter and serve hot.

Best Suited for:

Everyone
Children, athletes, pregnancy, PCOS, thyroid care
Gluten-free and low-GI needs
Individuals looking for High-protein vegetarian options

Functional Benefits:

Red quinoa: High in complete protein, magnesium, and antioxidants like quercetin – supports energy and anti-inflammatory balance.
Spinach: Iron, folate, and lutein – supports blood and vision health.
Besan (Gram Flour): High protein and fiber, lowers glycemic index.

Recommended Meal Timing:

Breakfast or early dinner

Mid-morning or evening snack
Can also be part of lunch/dinner with salads or wraps

2.Black Urad Dal Dosa

Instructions

Soak (6–8 hours):
- Rinse and soak black urad dal, idli rice, and fenugreek seeds separately in water.
Grind:
- Grind dal with some soaking water into a smooth, fluffy batter.
- Grind rice to a slightly coarse texture. Combine both batters.
Ferment (8–10 hours):
- Mix well, cover, and ferment in a warm place until batter rises.
Cook Dosa:
- Add salt to the fermented batter.
- Heat a dosa tawa. Pour a ladleful of batter, spread thin, and drizzle oil around the edges.
- Cook until crisp. Flip (optional) and cook other side briefly.

Ingredients

Serves 2 – makes 6 medium dosas

Black urad dal whole – ½ cup
Idli rice or red rice – 1 cup
Fenugreek seeds – ½ tsp
Himalayan pink salt – to taste
Cold-pressed sesame or groundnut oil – for cooking

Best Suited for:

Recommended Meal Timing:

Everyone
People needing high protein (athletes, muscle gain)
Diabetics, PCOS (served with low-GI sides)
Gut healing and heart-healthy diets

Breakfast or light dinner

Functional Benifits

Black urad dal: High in plant protein, iron, and resistant starch—supports muscle repair and gut microbiome.
Fenugreek seeds: Contain galactomannan, aid digestion and blood sugar control.
Idli rice/red rice: Offers slow-digesting carbs and B vitamins.

3. Red Quinoa Vegetable Patties

Ingredients

Serves 2 – makes 4 parathas

1 cup Red Quinoa , cooked
1 Onion , chopped
1/4 cup Sweet corn , boiled
1 Carrot, grated
1/4 cup Spinach , chopped
2 tablespoons Besan flour
1 teaspoon Black pepper powder
1 teaspoon Red Chilli flakes
Cold-pressed groundnut or sesame oil, as required
Himalayan pink Salt, to taste

Best Suited for:

Recommended Meal Timing:

Everyone
Children, athletes, pregnancy, PCOS, thyroid care
Gluten-free and low-GI needs
Individuals looking for High-protein vegetarian options

Mid-morning or evening snack
Can also be part of lunch/dinner with salads or wraps

Instructions

To begin making the recipe, we will have to cook quinoa and let it cool.
Cook 1 cup of quinoa with 2 cups of water on low flame with lid on in a saucepan or any regular pan. Drain the excess water and keep the quinoa aside.
In the meantime, heat some oil in a heavy bottomed pan. Add onion and cook till it becomes soft.
Once the onions becomes soft, add carrot, corn kernels and spinach. Cook till all the vegetables becomes soft. Once done, turn off the heat and let it cool down.
In a mixing bowl, add the cooked red quinoa, sauteed veggies, corn flour, pepper powder, red chili flakes, salt and teaspoon of cooking oil. Do not add any water. Check the salt and spices and adjust according to taste.
Mix everything properly and make patties with the help of your palms.
Heat a skillet with some oil. Once it is hot, add the patties and cook it on both the sides till becomes evenly brown.
Transfer the patties into a serving platter and serve hot.

Functional Benifits

Red quinoa: High in complete protein, magnesium, and antioxidants like quercetin – supports energy and anti-inflammatory balance.
Spinach: Iron, folate, and lutein – supports blood and vision health.
Besan (Gram Flour): High protein and fiber, lowers glycemic index.

Sample Meal Plan

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