Cold spinach salad

Method

Blanch 500g spinach in hot water. Squeeze it dry. Make a dressing with 50ml white wine vinegar, 20ml olive oil, a pinch of mustard powder and mix well with the spinach. Add cucumber dices, carrot (julienne), 50g each. Season and serve chilled.

By Nishant Kumar Choubey, corporate chef, The Roseate, New Delhi

The goodness factor

Spinach delivers multiple nutrients, including manganese, magnesium, iron, vitamins B2 and K, and helps increase vitality.

By Kavita Devgan

‘Paneer’ satay with peppers & broccoli.
‘Paneer’ satay with peppers & broccoli.

Paneer satay with peppers & broccoli

Method

Cook 40g Thai curry paste, 10g chopped kaffir lime leaves, 20g lemon grass, 20g bird’s-eye chili and 20g garlic in 10ml coconut oil for 2 minutes. Add 5ml soy sauce, 10g brown sugar, 5ml lime juice, 5g red chili flakes and 20ml coconut milk. Let the marinade cool. Marinate 100g paneer for 10 minutes, then stir fry on a non-stick pan with 50g blanched broccoli and 30g diced pepper.

By Nishant Kumar Choubey, corporate chef, The Roseate, New Delhi

The goodness factor

Paneer offers casein, a slow-digesting milk protein that helps keep you full longer. Plus, it is electrolyte-rich.

By Kavita Devgan

Sprouts-chickpeas salad with pomegranate.
Sprouts-chickpeas salad with pomegranate.

Sprouts-chickpeas salad with pomegranate

Method

Mix 50g each steamed moong dal sprouts, boiled chickpeas and pomegranate, and 20g each chopped onion and tomato. Toss them lightly. Add 10ml lemon juice, 1 chopped green chili, salt and chaat masala to taste. Mix well and garnish with coriander leaves.

By Nishant Kumar Choubey, corporate chef, The Roseate, New Delhi

The goodness factor

Sprouts are packed with fibre, protein and iron.

By Kavita Devgan

Wholewheat flour pancakes: Serve drizzled with honey.
Wholewheat flour pancakes: Serve drizzled with honey.

Wholewheat flour pancakes

Method

Mix 150g wholewheat flour, a pinch of baking powder, salt, cinnamon and 50g sugar in a bowl. Add 2 eggs and 80ml milk and mix well. Lightly spray oil on a skillet and pour the batter. When the bubbles settle and the edges begin to set, flip the pancake. Serve drizzled with honey.

By Nishant Kumar Choubey, corporate chef, The Roseate, New Delhi

The goodness factor

Wholegrain flour is packed with protein, fibre, vitamin B and antioxidants. Honey helps regulate blood sugar.

By Kavita Devgan

Parfait.
Parfait.

Parfait

Method

Concoct a breakfast parfait with layers of 150g yoghurt, sliced fresh fruit (50g strawberries, 1 banana, 1 kiwi), 2 tbsp crunchy cereal and 1 tbsp mixed roasted seeds (pumpkin and sunflower). Top with chopped roasted almonds and walnuts, 1 tbsp each.

The goodness factor

This combination of dairy, cereal, fruits, seeds and nuts delivers a perfect balance of carbohydrates, protein, fibre and good fats.

From the book ‘Don’t Diet! 50 Habits Of Thin People’ by Kavita Devgan

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