5 Healthy Recipes For A Fresh Summer Start

By Mr Akshar Talwar,

Director at Health Wealth Food Pvt. Ltd.

Healthy recipes by the Hwealth Café:

WHOLESOME SPINACH & MELON SEED SOUP

INGREDIENTS:

• Spinach – 250 g
• Skimmed milk – 50 ml
• Onion peeled – 1 small
• Garlic chopped fine – 5 g
• Salt & pepper – to taste
• Extra virgin olive oil – 2 drops
• Melon seeds – to taste

METHOD:

1. Put spinach & onion into a small pressure cooker. Cook for 1 whistle.
2. Cool and coarsely puree in a blender.
3. Fry the garlic in 2 drops of extra virgin olive oil.
4. Pour in the pureed spinach. Bring to a boil. Add the skimmed milk.
5. Season with salt & pepper to taste.
6. Pour into a bowl. Garnish with melon seeds & serve.

CHICKPEA BURGER

INGREDIENTS:

For the Patty :

• Boiled chickpeas – 100g boiled weight
• Onions fine chopped – 15 g
• Ginger coarse chopped – 10g
• Green chilli coarse chopped – 5g
• Green coriander coarse chopped – 5g
• Salt, black salt, chilli powder, anaardana, garam masala & chaat masala – to taste
• Olive or mustard oil – 3-4 drops

For the Burger:

• Whole-wheat bun – 1
• Tomato slices – 6
• Lettuce (optional), washed – 2 leaves
• Onion rings – to taste
• Green chutney or hummus – to taste

METHOD:

1. Grind 80g of the boiled chickpeas very coarsely. And 20 g into a very fine paste with a little water.
2. Add onions, ginger, green chilli, coriander to the mixture.
3. Add salt, black salt, chilli powder, anaardana, garam masala & chaat masala to the mixture.
4. Form a small patty. Heat a frying pan, put 2-3 drops of oil & smear well. Place the patty and let it brown well on both sides.
5. Slice the bun in half and toast on the frying pan. Spread green chutney and / or hummus on the two halves. Place lettuce, onion rings, tomato slices and patty. Sprinkle with chaat masala.
6. Assemble the burger together.

VEGGIE JUICE – A refreshing summer drink

INGREDIENTS:

• Bottle Gourd – 200 g
• Cucumber – 100g
• Celery – 10g
• Fresh mint, green chilli, coriander & ginger – to taste
• Black salt, pepper & pachak masala – to taste

METHOD

1. Put all veggies and fresh ingredients into a juicer. Reserve the juice with ice cubes.
2. Add black salt, pepper & pachak masala to taste, garnish with mint and serve cold.

LAYERED FRUIT DESSERT

INGREDIENTS:

• Grated carrots – 100 g
• Orange segments, diced – 4
• Dates & figs soaked in lime juice & water and diced coarsely – 15 g
• Raisins soaked in lime juice & water – 5g
• Walnut, diced coarsely – half
• Honey – 1/2 teaspoon
• Honey-cinnamon yoghurt – 2 tablespoons

METHOD:

1. Mix the grated carrots and orange segments. Add a squeeze of lime juice and half teaspoon of honey. Chill well.
2. Add the dates, figs, raisins and walnuts.
3. In a dessert glass, layer a tablespoonful of honey-cinnamon yoghurt at the bottom. Layer the carrot and fruit mixture. Finish with the 2nd tablespoonful of honey-cinnamon yoghurt. Garnish with mint leaves and diced orange segments. Serve cold.

CHOCOLATE BANANA QUINOA SMOOTHIE

INGREDIENTS:

• Toned milk 180 ml
• Cocoa powder 1 tsp (5gms)
• Banana 1pc
• Quinoa  30gms
• Honey 1 tsp (6 ml)
• Ice cubes 3 pcs

METHOD:

1. Combine all ingredients in a blender for about 40-50 seconds.
2. Pour into a glass. Garnish with mint leaf & serve.