Banana Chocolate Cake

 

Banana Chocolate Cake Recipe

Combining the natural sweetness of ripe bananas with rich chocolate results in a moist and indulgent cake that's perfect for any occasion. This banana chocolate cake is easy to prepare and promises to delight your taste buds.

Ingredients

For the cake:

• 1 cup (240 ml) mashed ripe bananas (about 2 large bananas)
• 1/2 cup (120 ml) vegetable oil
• 3/4 cup (150 g) granulated sugar
• 2 large eggs
• 1 teaspoon vanilla extract
• 1 and 1/2 cups (190 g) all-purpose flour
• 1/4 cup (25 g) unsweetened cocoa powder
• 1 teaspoon baking soda
• 1/2 teaspoon baking powder
• 1/4 teaspoon salt
• 1/2 cup (120 ml) buttermilk
• 1/2 cup (90 g) semi-sweet chocolate chips (optional)

Instructions

1. Preheat the Oven: Set your oven to 350°F (175°C). Grease and flour a 9-inch round cake pan or line it with parchment paper.

2. Prepare the Batter:

   • In a large bowl, whisk together the mashed bananas, vegetable oil, and granulated sugar until well combined.
   • Add the eggs and vanilla extract, mixing thoroughly.
   • In a separate bowl, sift together the all-purpose flour, unsweetened cocoa powder, baking soda, baking powder, and salt.
   • Gradually add the dry ingredients to the wet mixture, alternating with the buttermilk, beginning and ending with the dry ingredients. Mix until just combined; avoid overmixing.
   • If using, fold in the semi-sweet chocolate chips.

3. Bake the Cake: Pour the batter into the prepared pan and smooth the top. Bake for 30-35 minutes, or until a toothpick inserted into the center comes out clean. Once done, remove the cake from the oven and allow it to cool in the pan for 10 minutes before transferring it to a wire rack to cool completely.

4.  For an extra touch, garnish with chocolate shavings or sliced bananas.

Enjoy your homemade banana chocolate cake with a cup of coffee or tea, or serve it as a delightful dessert after a meal. Happy baking!

Prawns Biryani

Spicy and Flavorful Prawns Biryani Recipe – A Seafood Delight

Prawns Biryani is a delicious and aromatic rice dish made with fresh prawns, fragrant spices, and long-grain basmati rice. It is a perfect seafood alternative to traditional biryanis and is loved by both seafood enthusiasts and biryani lovers alike. Whether for a weekend special meal or a festive gathering, this recipe will surely impress!

Ingredients

For the Rice:

• 2 cups basmati rice (washed and soaked for 30 minutes)

• 4 cups water

• 2 bay leaves

• 4-5 cloves

• 1-inch cinnamon stick

• 2 green cardamoms

• 1 tsp salt

For the Prawn Masala:

• 250g prawns (cleaned and deveined)

• 1 large onion (thinly sliced)

• 1 large tomato (pureed)

• 2 green chilies (slit)

• 1 tbsp ginger-garlic paste

• ½ cup yogurt

• 1 tsp turmeric powder

• 1 tsp red chili powder

• 1 tsp coriander powder

• 1 tsp garam masala

• 1 tsp cumin seeds

• 2 tbsp ghee or oil

• ¼ cup chopped coriander leaves

• ¼ cup chopped mint leaves

• Salt to taste

For Layering:

• ¼ cup fried onions

• 1 tbsp saffron milk (soak a few saffron strands in warm milk)

• 1 tbsp ghee

• Handful of cashews and raisins (optional)

Instructions

Step 1: Cook the Rice

1. In a large pot, bring 4 cups of water to a boil.

2. Add bay leaves, cloves, cinnamon, cardamoms, and salt.

3. Add the soaked rice and cook until 70-80% done.

4. Drain and set aside.

Step 2: Prepare the Prawn Masala

1. Heat ghee or oil in a pan and add cumin seeds.

2. Once they splutter, add sliced onions and sauté until golden brown.

3. Add ginger-garlic paste and green chilies, cooking for another minute.

4. Add tomato puree, turmeric, red chili powder, coriander powder, and salt. Cook until oil separates.

5. Stir in the prawns and cook for 5-7 minutes until they turn pink and are fully cooked.

6. Add yogurt, garam masala, chopped mint, and coriander leaves. Mix well and cook for a few more minutes.

Step 3: Layer and Cook the Biryani

• In a heavy-bottomed pot, spread a layer of cooked rice.
• Top with half of the prawn masala.
• Repeat layers until all rice and masala are used.
• Drizzle saffron milk, ghee, fried onions, cashews, and raisins on top.
• Cover with a tight lid and cook on low heat for 10-15 minutes (Dum cooking).

Tips & Variations

• Serve hot with raita or plain yogurt.

• Pair with a side of pickle and papad for extra flavor.

• Garnish with extra fried onions and fresh coriander leaves.

• Use fresh prawns for the best flavor and texture.

• You can add vegetables like peas, carrots, or bell peppers for extra nutrition.

• Swap regular yogurt with coconut milk for a coastal-style biryani.

Final Thoughts

Prawns Biryani is an irresistible seafood delicacy that perfectly blends spices and textures. Whether you are a seafood lover or looking for a quick biryani fix, this recipe is sure to become a favorite. Try it out and let me know how it turned out!

Chicken Samosa

 Crispy Chicken Samosa Recipe – A Perfect Snack for Ramadan

Samosas are a must-have snack during Ramadan, and while the classic potato samosas are always a hit, chicken samosas add a delicious twist! These crispy, golden pockets filled with spiced minced chicken make for a perfect iftar treat. Let's dive into the step-by-step recipe to make homemade chicken samosas from scratch.

Ingredients

For the Dough:

• 2 cups all-purpose flour

• 3 tbsp oil or ghee

• ½ tsp salt

• ½ cup water (adjust as needed)

For the Chicken Filling:

• 250g minced chicken

• 1 small onion (finely chopped)

• 2 green chilies (finely chopped)

• 1 tsp ginger-garlic paste

• 1 tsp cumin powder

• 1 tsp coriander powder

• ½ tsp garam masala

• ½ tsp turmeric powder

• ½ tsp red chili powder

• ½ tsp salt (or to taste)

• 1 tbsp lemon juice

• 1 tbsp chopped coriander leaves

• 1 tbsp oil

For Frying:

• Oil for deep frying

Instructions

Step 1: Prepare the Dough

1. In a mixing bowl, add all-purpose flour, salt, and oil.

2. Mix with fingers until the mixture resembles breadcrumbs.

3. Slowly add water and knead into a firm dough.

4. Cover and let it rest for 30 minutes.

Step 2: Cook the Chicken Filling

1. Heat 1 tbsp oil in a pan over medium heat.

2. Add chopped onions and sauté until golden.

3. Stir in ginger-garlic paste and green chilies, cooking for another minute.

4. Add minced chicken and cook until it turns white.

5. Sprinkle cumin powder, coriander powder, turmeric, red chili powder, garam masala, and salt.

6. Stir well and cook for 5-7 minutes until the chicken is fully cooked and dry.

7. Add lemon juice and chopped coriander leaves. Mix well and let the filling cool.

Step 3: Shape and Fill the Samosas

1. Divide the dough into equal portions and roll each into a ball.

2. Roll out each ball into a thin oval shape and cut it in half.

3. Take one semi-circle, apply water on the edges, and fold into a cone.

4. Fill the cone with the chicken mixture and seal the edges firmly.

Step 4: Fry the Samosas

1. Heat oil in a deep pan over medium heat.

2. Fry the samosas in batches until golden brown and crispy.

3. Drain excess oil on paper towels.

Tips

• Serve hot with mint chutney or ketchup or even dahi.

• Pair with a cup of masala chai for a perfect evening snack.

• Make-Ahead: Prepare and freeze samosas in an airtight container before frying.

• To Fry from Frozen: Fry directly without thawing, just add a couple of extra minutes to the frying time.

Home made Chocolates

 How to Make Homemade Chocolates: A Simple and Delicious Recipe

Who doesn’t love chocolates? Whether it’s a quick treat, a thoughtful gift, or just a mood booster, chocolates hold a special place in our hearts. But did you know that making chocolates at home is easy and fun? Plus, you can customize them with your favorite flavors and toppings!

Ingredients:

• 1 cup cocoa powder

• 1/2 cup coconut oil or cocoa butter

• 1/4 cup honey or maple syrup (adjust to taste)

• 1/2 teaspoon vanilla extract

• A pinch of salt

• Optional add-ins: chopped nuts, dried fruits, seeds, or shredded coconut

Step-by-Step Recipe:

Step 1: Melt the Base
In a double boiler, melt the coconut oil or cocoa butter over low heat. Stir gently until completely melted.

Step 2: Add Cocoa Powder
Once melted, remove from heat and sift in the cocoa powder. Stir well to avoid lumps and get a smooth mixture.

Step 3: Sweeten It Up
Add honey or maple syrup and mix until well combined. You can adjust the sweetness as per your taste.

Step 4: Add Flavor
Mix in the vanilla extract and a pinch of salt. This enhances the flavor of the chocolate.

Step 5: Pour and Customize
Pour the chocolate mixture into silicone molds or a parchment-lined tray. Sprinkle your favorite toppings like nuts, seeds, or dried fruits.

Step 6: Set and Enjoy
Refrigerate for about 1-2 hours until the chocolate sets completely. Once firm, remove from the molds and enjoy your homemade chocolates!

Tips for Perfect Homemade Chocolates:

• Use high-quality cocoa powder for a rich and deep flavor.

• If you prefer creamier chocolates, add 1-2 tablespoons of milk powder.

• Store in an airtight container in the fridge to prevent melting.

• Experiment with flavors by adding cinnamon, coffee powder, or orange zest.

Making chocolates at home is not only satisfying but also allows you to control the ingredients and make healthier choices. Try this recipe today and surprise your loved ones with homemade chocolates!

Strawberry chia pudding

 

Ingredients:

•  2 tbsp chia seeds
•  1/2 cup coconut milk (or almond milk)
  
•  1/2 cup fresh strawberries (chopped)
•  1 tbsp honey or maple syrup
•  1/2 tsp vanilla extract
•  2 tbsp Greek yogurt (optional, for extra creaminess)
•  Fresh strawberries and nuts for garnish

1. Prepare the Chia Base: In a bowl, mix chia seeds, coconut milk, honey, and vanilla extract. Stir well to avoid lumps. 
2. Let It Rest: Cover and refrigerate for at least 2-3 hours (or overnight) to allow the chia seeds to absorb the liquid and form a pudding-like texture. 
3. Make the Strawberry Puree: Blend fresh strawberries until smooth. You can add a little honey if you prefer it sweeter. 
4. Layer the Pudding: In a serving glass, alternate layers of chia pudding and strawberry puree for a beautiful layered effect. 
5. Garnish & Serve: Top with fresh strawberries, chopped nuts, or a drizzle of honey. Enjoy chilled!

Weekly Diet Plan - Day 3

Day 3

Breakfast: Ragi dosa with coconut chutney

Ingredients:

• 1 cup ragi flour

• ¼ cup rice flour

• ½ cup curd

• ½ cup water

• Salt to taste

• Oil for cooking

For Coconut Chutney:

• ½ cup grated coconut

• 2 tbsp roasted chana dal

• 1 green chili

• ½ inch ginger

• Salt to taste

• Water as required

• 1 tsp mustard seeds

• 1 tsp oil

• Few curry leaves

Instructions:

1. Mix ragi flour, rice flour, curd, salt, and water to make a smooth batter. Let it rest for 15 minutes.

2. Heat a pan, pour a ladleful of batter, and spread it thin. Cook with a little oil until crispy.

3. Blend coconut, roasted chana dal, chili, ginger, salt, and water to make chutney.

4. Heat oil, add mustard seeds and curry leaves, and pour over chutney. Serve with dosa.

Lunch: Moong dal khichdi with yogurt

Ingredients:

• ½ cup moong dal (split green gram)

• ½ cup rice

• 1 small onion, chopped

• 1 small tomato, chopped

• ½ tsp cumin seeds

• ½ tsp turmeric powder

• 1 tsp ghee

• 2 cups water

• Salt to taste

Instructions:

1. Wash rice and moong dal together.

2. Heat ghee in a pressure cooker, add cumin seeds and onions, and sauté until golden.

3. Add tomatoes, turmeric, and salt, and cook for a minute.

4. Add rice, dal, and water. Pressure cook for 2-3 whistles.

5. Serve hot with yogurt.

Dinner: Baked fish with quinoa and roasted vegetables

Ingredients:

• 1 fillet of fish (salmon or tilapia)

• 1 tsp olive oil

• ½ tsp garlic powder

• ½ tsp black pepper

• ½ tsp lemon juice

• Salt to taste

• ½ cup cooked quinoa

• 1 cup mixed vegetables (bell peppers, zucchini, carrots)

Instructions:

1. Preheat oven to 375°F (190°C).

2. Marinate fish with olive oil, garlic powder, black pepper, lemon juice, and salt.

3. Place fish and chopped vegetables on a baking tray. Drizzle with olive oil and season.

4. Bake for 15-20 minutes until fish is cooked.

5. Serve with cooked quinoa.

Paneer Butter Masala

Paneer Butter Masala is one of the most popular and beloved North Indian dish. This creamy, rich, and mildly spiced curry is a favorite among vegetarians and is often found on restaurant menus across India. Made with soft paneer cubes cooked in a luscious tomato-based gravy, this dish pairs perfectly with naan, roti, or jeera rice.

Ingredients:

For the Gravy:

• 2 tbsp butter (or ghee for richer flavor)

• 1 tbsp oil

• 1 cup onions, finely chopped

• 3 tomatoes, pureed

• 1 tbsp ginger-garlic paste

• 10-12 cashews (soaked for creaminess)

• 1/2 tsp turmeric powder

• 1 tsp Kashmiri red chili powder (for color)

• 1 tsp garam masala

• 1 tsp coriander powder

• 1/2 tsp cumin powder

• 1 tsp salt (adjust to taste)

• 1/2 cup water

Other Ingredients:

• 200g paneer, cubed

• 1/2 cup fresh cream (or milk for a lighter version)

• 1 tsp kasuri methi (dried fenugreek leaves)

• 1 tbsp honey or sugar (optional, to balance flavors)

• 2 tbsp fresh coriander leaves (for garnish)

Instructions:

1. Prepare the Base: Heat butter and oil in a pan. Add chopped onions and sauté until golden brown.

2. Make the Gravy: Add ginger-garlic paste and sauté until aromatic. Pour in the pureed tomatoes and cook until the mixture thickens.

3. Enhance the Flavor: Add turmeric, red chili powder, coriander powder, cumin powder, and garam masala. Stir well.

4. Make it Creamy: Blend the soaked cashews with a little water to form a paste. Add this to the pan and cook until the gravy becomes rich and smooth.

5. Add Paneer & Finish: Add the paneer cubes, kasuri methi, and honey (if using). Pour in fresh cream, mix well, and let it simmer for 5 minutes.

6. Garnish & Serve: Sprinkle fresh coriander leaves and serve hot with naan, roti, or jeera rice.

Tips for the Best Paneer Butter Masala:

• Use fresh, soft paneer for the best texture.

• Substitute cream with blended cashews or almonds for a healthier version.

Paneer Butter Masala is a dish that never fails to impress. Whether you’re cooking for guests or simply treating yourself, this creamy, flavorful curry is sure to delight your taste buds. Try this recipe and let me know how it turns out in the comments! Happy Cooking!

Atta Jaggery Cake

 If you are looking for a healthy cake recipe that is naturally sweetened and made with wholesome ingredients, this Atta Jaggery Cake is perfect for you! Made with whole wheat flour (atta) and jaggery, this cake is not only delicious but also nutritious. Whether you want a tea-time snack or a healthier dessert option, this cake ticks all the right boxes.

Why Choose Atta Jaggery Cake?

Unlike refined flour-based cakes that are loaded with sugar, this cake is a much healthier alternative. It is fiber-rich, provides sustained energy, and is free from refined sugar.

Ingredients:

• 1 cup whole wheat flour (atta)

• 1/2 cup jaggery powder

• 1/2 cup milk (or almond milk for dairy-free)

• 1/4 cup curd (or plant-based yogurt)

• 1/4 cup oil (coconut oil or olive oil)

• 1/2 tsp baking soda

• 1 tsp baking powder

• 1/2 tsp cinnamon powder (optional, for flavor)

• 1/2 tsp vanilla extract

• 1/4 cup chopped nuts (almonds, walnuts, cashews)

Instructions:

1. Preheat Oven & Prepare Batter: Preheat your oven to 180°C (350°F). Grease a cake pan with oil or line it with parchment paper.

2. Mix Wet Ingredients: In a bowl, whisk together jaggery powder, milk, curd, oil, and vanilla extract until well combined.

3. Sift Dry Ingredients: In another bowl, sift atta, baking powder, baking soda, and cinnamon powder.

4. Combine Wet & Dry Ingredients: Gradually fold the dry ingredients into the wet mixture. Do not overmix; just combine until smooth.

5. Add Nuts & Bake: Pour the batter into the prepared cake pan. Sprinkle chopped nuts on top. Bake for 30-35 minutes or until a toothpick inserted in the center comes out clean.

6. Cool & Serve: Let the cake cool completely before slicing. Enjoy with a cup of tea or as a dessert.

Substitutes for a Gluten-Free or Weight-Loss-Friendly Version:

• Gluten-Free: Replace whole wheat flour with almond flour or oat flour. You can also use a mix of millet flours like ragi or sorghum.

• Weight-Loss-Friendly: Reduce oil quantity and replace it with unsweetened applesauce. Use low-fat curd or Greek yogurt instead of regular curd. You can also add flaxseed meal for extra fiber.

Storage Tips:

• Store in an airtight container at room temperature for 2-3 days.

• Refrigerate for up to a week.

• Warm before serving for the best taste.

Almond Flour Chocolate Chip Cookies

Almond Flour Chocolate Chip Cookies (Gluten-Free & Low Carb)

Prep Time: 10 minutes | Baking Time: 12-15 minutes

Ingredients:

• 1 ½ cups almond flour
• 1/4 cup coconut oil (melted) or unsalted butter
• 1/3 cup honey or maple syrup
• 1/2 tsp baking soda
• 1 tsp vanilla extract
• 1/3 cup dark chocolate chips

Instructions:

1. Preheat oven to 180°C (350°F) and line a baking tray.
2. In a bowl, mix almond flour, baking soda, and vanilla extract.
3. Add melted coconut oil and honey, then stir in chocolate chips.
4. Scoop dough onto the tray and slightly press each cookie.
5. Bake for 12-15 minutes until edges are golden brown.
6. Cool before enjoying.

Healthy Tip: Use chopped nuts or raisins instead of chocolate chips for variety.

Coconut Banana Pancakes

 Fluffy Coconut Banana Pancakes

Start your day with a delicious and nutritious breakfast – Coconut Banana Pancakes! These pancakes are soft, fluffy, and infused with tropical flavors from ripe bananas and coconut. Perfect for a weekend treat or a quick weekday breakfast, this recipe is easy to make and naturally sweetened.

• Packed with natural sweetness from bananas

• Coconut adds a rich, tropical flavor

• Dairy-free and can be made gluten-free

• Quick and easy to prepare

Ingredients:

• 2 ripe bananas, mashed

• 1 cup coconut milk (or regular milk)

• 1 cup all-purpose flour (or gluten-free flour)

• 1/4 cup shredded coconut (unsweetened)

• 1 egg (or flax egg for vegan option)

• 1 tsp baking powder

• 1/2 tsp baking soda

• 1 tbsp coconut oil (melted)

• 1 tsp vanilla extract

• 1 tbsp honey or maple syrup

• Pinch of salt

Instructions:

1. In a mixing bowl, mash the bananas until smooth.

2. Add the egg, coconut milk, vanilla extract, and melted coconut oil. Mix well.

3. In a separate bowl, whisk together the flour, shredded coconut, baking powder, baking soda, and salt.

4. Gradually add the dry ingredients to the wet ingredients, stirring until just combined. Do not overmix.

5. Heat a non-stick pan or griddle over medium heat and lightly grease with coconut oil.

6. Pour 1/4 cup of batter onto the pan for each pancake. Cook until bubbles form on the surface, then flip and cook the other side until golden brown.

7. Repeat with the remaining batter.

8. Serve warm with maple syrup, extra banana slices, and toasted coconut flakes.

Tips for the Best Pancakes:

• Use very ripe bananas for natural sweetness.

• Do not overmix the batter to keep the pancakes fluffy.

• Cook on medium heat to avoid burning while ensuring they cook through.

Pair these pancakes with fresh tropical fruits like mango or pineapple for an extra burst of flavor. You can also drizzle them with honey or top with a dollop of Greek yogurt.

Low Calorie Dish - Dark Chocolate Avocado Mousse

Dark Chocolate Avocado Mousse

Rich, creamy, and full of healthy fats, this mousse is a decadent yet low-calorie treat.

Ingredients:

• 1 ripe avocado

• 2 tbsp unsweetened cocoa powder

• 2 tbsp honey or maple syrup

• ½ tsp vanilla extract

• 2 tbsp almond milk

Instructions:

1. Blend all ingredients until smooth.

2. Chill for 30 minutes and serve with fresh berries.

Weekly Diet Plan - Day 2

 DAY - 2

Breakfast: Avocado Toast with Eggs

Ingredients:

• 2 whole grain bread slices
• ½ ripe avocado
• 1 teaspoon lemon juice
• Salt & black pepper to taste
• 1 teaspoon olive oil
• 1 egg (for poached, scrambled, or boiled egg)
• ½ teaspoon chili flakes (optional)
• ½ teaspoon sesame seeds (optional)

Instructions:

1. Toast the bread slices until crispy.
2. Mash the avocado with lemon juice, salt, and black pepper.
3. Spread the mashed avocado over the toasted bread.
4. Cook the egg:
   • Poached: Boil water, add a splash of vinegar, stir to create a vortex, and drop the egg in for 3-4 minutes.
   • Scrambled: Whisk the egg with salt and cook in a pan with olive oil until soft and fluffy.
   • Boiled: Boil for 6-7 minutes for a soft yolk or 10 minutes for a hard yolk.
5. Place the egg on the avocado toast. Sprinkle with chili flakes and sesame seeds.
6. Serve warm.

Avocado is rich in healthy fats and fiber, while eggs provide protein for a balanced start to the day.

Lunch: Rajma with Quinoa & Sautéed Spinach (Indian)

Rajma (Kidney Bean Curry) Ingredients:

• ½ cup rajma (kidney beans), soaked overnight
• 1 small onion (chopped)
• 1 small tomato (pureed)
• 1 teaspoon ginger-garlic paste
• ½ teaspoon cumin seeds
• ½ teaspoon turmeric powder
• ½ teaspoon red chili powder
• ½ teaspoon garam masala
• ½ teaspoon coriander powder
• Salt to taste
• 1 teaspoon ghee or oil
• 1 cup water
• Fresh coriander for garnish

Instructions:

1. Pressure cook the soaked rajma with water and salt for 4-5 whistles.
2. In a pan, heat ghee and add cumin seeds.
3. Add chopped onions and sauté until golden brown.
4. Add ginger-garlic paste and cook until the raw smell disappears.
5. Add tomato puree and cook until oil separates.
6. Add turmeric, red chili powder, coriander powder, and garam masala.
7. Mix in the boiled rajma and simmer for 10 minutes.
8. Garnish with fresh coriander and serve hot.

Quinoa Preparation:

• Cook ½ cup quinoa with 1 cup water until fluffy.

Sautéed Spinach Ingredients:

• ½ cup spinach leaves
• 1 teaspoon olive oil
• 1 garlic clove (chopped)
• Salt & black pepper to taste

Instructions:

1. Heat oil in a pan and add chopped garlic.
2. Add spinach leaves, salt, and black pepper.
3. Sauté for 2 minutes until wilted.
4. Serve alongside rajma and quinoa.

This meal is packed with protein, fiber, and essential minerals, making it great for digestion and muscle recovery.

Dinner: Grilled Paneer & Stir-Fried Vegetables with Mint Yogurt Dip (low-carb, protein-rich)

Ingredients:

For Grilled Paneer:

• 100g paneer (cut into cubes)
• ½ teaspoon turmeric powder
• ½ teaspoon cumin powder
• ½ teaspoon red chili powder
• ½ teaspoon garam masala
• ½ teaspoon lemon juice
• 1 teaspoon olive oil
• Salt to taste

For Stir-Fried Vegetables:

• ½ cup bell peppers (red, yellow, green, sliced)
• ½ cup zucchini (sliced)
• ½ cup broccoli florets
• 1 teaspoon olive oil
• ½ teaspoon black pepper
• ½ teaspoon garlic powder (or 1 garlic clove, minced)
• Salt to taste

For Mint Yogurt Dip:

• ½ cup Greek yogurt
• 1 tablespoon mint leaves (chopped)
• 1 teaspoon lemon juice
• Salt to taste

Instructions:

Step 1: Marinate & Grill the Paneer

1. Mix turmeric, cumin, red chili powder, garam masala, lemon juice, olive oil, and salt in a bowl.
2. Coat the paneer cubes in this mixture and let it marinate for 10-15 minutes.
3. Heat a grill pan or non-stick pan and cook the paneer for 2-3 minutes per side until golden brown.

Step 2: Stir-Fry Vegetables

1. Heat olive oil in a pan and add garlic.
2. Add bell peppers, zucchini, and broccoli. Stir-fry for 3-4 minutes.
3. Season with black pepper and salt.

Step 3: Prepare the Mint Yogurt Dip

1. Mix Greek yogurt, mint, lemon juice, and salt in a bowl.
2. Serve chilled with the paneer and vegetables.

Why is this great for weight loss?

• Paneer: High in protein, which boosts metabolism and promotes fat loss.
• Vegetables: Low in calories and high in fiber, keeping you full.
• Olive Oil: Healthy fats that support digestion.
• Greek Yogurt: A probiotic that aids digestion and supports gut health.

Weekly Diet Plan - Day 1 with recipes

How to Create a Balanced Weekly Diet Plan with Indian & International Cuisine

Eating healthy doesn’t have to be boring or repetitive! With the right mix of Indian and international cuisines, you can create a nutrient-rich, diverse, and delicious weekly meal plan. Let’s explore how to build a balanced diet that includes proteins, fiber, healthy fats, and complex carbs while enjoying different flavors every day!

Step 1: Essential Ingredients for a Balanced Diet

To create a nutritious meal plan, include ingredients from the following categories:

1. Protein Sources

•  Plant-Based: Lentils, chickpeas, tofu, paneer, quinoa, tempeh, soya chunks, nuts, and seeds.
•  Animal-Based: Chicken, eggs, fish, yogurt, lean meat, and seafood.

2. Healthy Carbohydrates

• Whole grains: Brown rice, quinoa, millets, whole wheat, oats.
• Fiber-rich veggies: Sweet potatoes, carrots, beets.

3. Good Fats

•  Ghee, olive oil, coconut oil, avocado, nuts, and seeds.

4. Fiber & Micronutrient-Rich Foods

•  Vegetables: Spinach, kale, broccoli, tomatoes, bell peppers, mushrooms.
•  Fruits: Berries, bananas, apples, papaya, oranges.

5. Spices & Herbs

• Indian spices: Turmeric, cumin, coriander, mustard seeds, cardamom.
• International flavors: Basil, oregano, paprika, thyme.

Day 1

• Breakfast: Masala oats with nuts & yogurt (Indian)
• Lunch: Dal Tadka with brown rice & cucumber salad (Indian)
• Dinner: Mediterranean grilled chicken with hummus & roasted veggies.

Masala oats with nuts & yogurt

Ingredients:

• ½ cup rolled oats
• 1 cup water
• ½ cup mixed vegetables (carrots, peas, bell pepper, beans)
• ½ teaspoon mustard seeds
• ½ teaspoon cumin seeds
• 1 green chili (chopped)
• ½ teaspoon turmeric powder
• ½ teaspoon red chili powder
• ½ teaspoon garam masala
• Salt to taste
• 1 teaspoon ghee
• 1 tablespoon mixed nuts (almonds, cashews, walnuts - chopped)
• ½ cup yogurt

Instructions:

1. Heat ghee in a pan and add mustard seeds and cumin seeds. Let them splutter.
2. Add green chili and sauté for a few seconds.
3. Add chopped vegetables and cook for 2-3 minutes until slightly soft.
4. Add turmeric, red chili powder, garam masala, and salt. Stir well.
5. Pour in the water and bring it to a boil.
6. Add the rolled oats and cook on low-medium heat until they absorb the water and turn soft.
7. Top with chopped nuts and serve with yogurt on the side.

Lunch: Dal Tadka with Brown Rice & Cucumber Salad (Indian)

Dal Tadka Ingredients:

• ½ cup yellow moong dal (or toor dal)
• 2 cups water
• 1 small onion (chopped)
• 1 tomato (chopped)
• 1 green chili (chopped)
• 1 teaspoon ginger-garlic paste
• ½ teaspoon turmeric powder
• ½ teaspoon red chili powder
• ½ teaspoon cumin seeds
• ½ teaspoon mustard seeds
• 1 tablespoon ghee
• 1 tablespoon chopped coriander leaves
• Salt to taste

Instructions:

1. Wash the dal thoroughly and pressure cook it with 2 cups of water, turmeric powder, and salt for 3-4 whistles. Mash lightly.
2. Heat ghee in a pan, add mustard seeds and cumin seeds. Let them splutter.
3. Add chopped onions and sauté until golden brown.
4. Add ginger-garlic paste and cook for a minute.
5. Add tomatoes, red chili powder, and green chili. Cook until tomatoes are soft.
6. Add the cooked dal and mix well. Simmer for 5 minutes.
7. Garnish with coriander leaves and serve hot.

Brown Rice Preparation:

• Cook ½ cup brown rice with 1 ½ cups water until soft. Drain excess water if needed.

Cucumber Salad Ingredients:

• 1 cucumber (chopped)
• ½ onion (chopped)
• ½ tomato (chopped)
• 1 teaspoon lemon juice
• ½ teaspoon black salt
• 1 teaspoon chopped coriander

Instructions:

1. Mix all the ingredients in a bowl and serve chilled.

Mediterranean Grilled Chicken with Hummus & Roasted Veggies (International)

Grilled Chicken Ingredients:

• 150g boneless chicken breast
• 1 teaspoon olive oil
• ½ teaspoon paprika
• ½ teaspoon cumin powder
• ½ teaspoon garlic powder
• ½ teaspoon oregano
• Salt & black pepper to taste
• Juice of ½ lemon

Instructions:

1. Marinate the chicken with olive oil, spices, and lemon juice. Let it rest for at least 30 minutes.
2. Heat a grill pan and cook the chicken for 5-7 minutes on each side until fully cooked.

Hummus Ingredients:

• ½ cup boiled chickpeas
• 1 tablespoon tahini (or ½ tablespoon sesame seeds blended with olive oil)
• 1 garlic clove
• 1 tablespoon lemon juice
• 1 teaspoon olive oil
• ½ teaspoon cumin powder
• Salt to taste

Instructions:

1. Blend all ingredients in a food processor until smooth. Add water if needed for consistency.

Roasted Vegetables Ingredients:

• ½ cup bell peppers (sliced)
• ½ cup zucchini (sliced)
• ½ cup carrots (sliced)
• 1 teaspoon olive oil
• Salt & pepper to taste
• ½ teaspoon oregano

Instructions:

1. Preheat the oven to 200°C (400°F).
2. Toss the vegetables with olive oil, salt, pepper, and oregano.
3. Spread on a baking tray and roast for 20-25 minutes until tender.