30 April Recipes


1/4 cup low fat milk

1/2 cup 0% vanilla Greek yogurt

1/4 cup instant or quick oats

1 apple cut into 1/2-1″ chunks (not peeled, unless you really want to!)

1/4 teaspoon cinnamon

6-8 ice cubes


Add all ingredients to the blender in the order listed and blend until smooth. Enjoy!


  • 1 14.75-ounce can of wild Alaskan salmon
  • 3 scallions, minced
  • 1 tablespoon finely grated, peeled, fresh ginger
  • 1 large egg white
  • 1 tablespoon soy sauce
  • 1 tablespoon olive oil
  • 2 cups baby greens


  1. Start by draining the can of wild Alaskan salmon. Stir it together with the scallions and ginger in a large mixing bowl.
  1. Beat together the soy sauce and egg white in a small bowl, then stir this mixture into the salmon mixture. The mix will make around four ½ inch thick salmon patties. Form the patties and set them aside.
  1. Heat the 1 TBSP of olive oil in a 12-inch skillet over medium heat. Turn each salmon patty after it has cooked about halfway through and brown on both sides. It should take about 6 to 7 minutes on medium heat. In the meanwhile, arrange ½ cup of greens on each plate, which you will use to place the salmon burger over.
  1. Enjoy a nutrient-rich lunch or dinner with powerful skin nutrients!



  • 4 (4 oz) skin-on wild caught salmon fillets
  • 1/2 teaspoon dried dill
  • 1/2 teaspoon dried oregano
  • 1/4 teaspoon granulated garlic
  • Kosher salt and fresh ground black pepper to taste

Tahini Yogurt Dressing

  • 1/2 cup plain non fat Greek yogurt
  • 1 tablespoon tahini
  • 1 1/2 teaspoons olive oil
  • 1 lemon, juiced
  • 1/4 teaspoon ground cumin
  • 1/4 teaspoon dried dill
  • 1/4 teaspoon granulated garlic
  • 1/4 teaspoon coriander
  • Kosher salt and fresh ground black pepper to taste


  • 6 cups chopped romaine lettuce
  • 1/3 cup thinly sliced red onion
  • 1/3 cup kalamata olives
  • 2 ounces feta cheese, cubed
  • 1 cup diced cucumber
  • 1/2 cup cherry tomatoes, halved
  • 1 teaspoon olive oil
  • 1 teaspoon red wine vinegar
  • 1/4 teaspoon dried oregano
  • 1/4 teaspoon dried dill
  • Kosher salt and fresh ground black pepper to taste


  1. Preheat grill to medium high heat and oil the grill grates. While the grill heats, combine all of the spices for the salmon and use a mortar and pestle or the palms of your hands to crush them. Sprinkle evenly over the salmon. Place the salmon flesh side down on the grill and cook for 3-5 minutes per side depending on the thickness. Remove from the grill and rest for several minutes before removing the skin and flaking them apart with a fork.
  2. In a small bowl combine all of the ingredients for the dressing and whisk together until smooth. Taste for seasoning then refrigerate until ready to serve.
  3. In a medium sized bowl whisk together the red wine vinegar, olive oil, oregano, dill, salt and pepper. Add in the diced cucumber, cherry tomatoes and red onion. Toss to combine.
  4. On a large platter or in a serving bowl add the romaine lettuce. Top the lettuce with the cucumber mixture, olives, feta and salmon. Serve with the dressing on the side.


2 tsp oil

2 clove garlic (finely chopped)

1 inch ginger (finely chopped)

½ onion (finely chopped)

2 tbsp coriander stem (finely chopped)

½ carrot (finely chopped)

2 tbsp cabbage (shredded)

2 tbsp beans (finely chopped)

2 tbsp sweet corn

3 cup water

½ tsp salt

½ tsp pepper powder

1 tbsp corn flour

¼ cup water

3 tbsp coriander (finely chopped)

2 tbsp lemon juice


  • Firstly, in a large kadai heat 2 tsp oil and saute 2 clove garlic, 1 inch ginger.
  • Also, saute ½ onion and 2 tbsp coriander stem for a minute.
  • Now add ½ carrot, 2 tbsp cabbage, 2 tbsp beans, 2 tbsp sweet corn.
  • Saute for a minute without overcooking.
  • Further, add 3 cup water, ½ tsp salt and ½ tsp pepper powder.
  • Mix well and boil for 5 minutes.
  • Prepare the cornflour slurry by mixing 1 tbsp cornflour and ¼ cup water.
  • Mix well making sure there are no lumps.
  • Pour the prepared slurry into the soup and mix well.
  • Boil for 2 minutes, making sure the flavours are well combined.
  • Turn off the flame and add 3 tbsp coriander and 2 tbsp lemon juice. Mix well.
  • Finally, garnish with more coriander leaves and serve lemon coriander soup.



  1. Blend the ginger, garlic, onion and tomato into a puree.
  2. Cut the chicken into bite size pieces and marinate with the kasuri methi, salt, chilly powder, tumeric, garam masala and cumin powder.
  3. Heat the olive oil in a pan and fry the chicken, allow the chicken to sit without moving so that you get colour on one side.
  4. Flip each piece and while it’s cooking add the butter at different spots in the pan. The give it all a good mix.
  5. Add in the puree and rinse out the blender with some water. Cover and cook for 10 minutes so that the spices and tomato can be cooked out.
  6. Once it’s done turn off the heat and add in the heavy cream. (you can also cook it with the cream for a few minutes if you like) and then finish with coriander.
  7. Serve with Keto naan or cauliflower rice.


  • 1 green tea bag
  • 3 tbsp boiling water
  • 1 tsp honey
  • 1 medium banana, chopped then frozen
  • 160g frozen blueberries (1 cup)
  • 100g low-fat yoghurt
  • 250ml low-fat milk
  • 1 tbsp LSA


  1.   Place tea bag in a cup and pour over the boiling water. Leave to steep for 4 minutes. Squeeze and remove tea bag and set aside to cool.
  2.   Stir honey into the tea until it dissolves.
  3.   Combine banana, berries, yoghurt, milk, LSA and tea to a blender and blend until smooth.
  4.   Pour smoothie into a glass and enjoy!


1 cup pumpkin puree (from a can)

1/2 cup coconut flour

3/4 cup blanched almond flour

1/2 cup Stevia

3 tablespoon tapioca or arrowroot starch

1 tablespoon baking powder

1 tablespoon cinnamon

Pinch nutmeg

1/4 teaspoon salt

4 egg whites (1/2 cup)

4 egg yolks

1/2 cup coconut oil (melted)

1 1/2 teaspoon vanilla extract

1 1/2 cup frozen raspberries

10 drops liquid stevia


  1. Preheat your oven to 350F (177 C) and line 12 muffin cups with muffin papers.
  2. In a large bowl, stir together the coconut flour, almond flour, stevia, tapioca starch, baking powder, cinnamon, nutmeg, and sea salt until it is all mixed well.
  3. Stir in the egg yolks (keep the egg whites separate for the next step), pumpkin puree, coconut oil, stevia drops, and vanilla, until completely incorporated.
  4. In a separate bowl, beat the egg whites until stiff white peaks form.
  5. Fold the egg whites and frozen raspberries into the muffin batter.
  6. Tip:Take care to not mix the batter too much at this stage as the muffins will become more dense if you mix the batter a lot. Just gently fold the egg whites and raspberries into the batter with a spoon or spatula.
  7. Spoon the muffin batter into the muffin papers and then smooth out the tops. The muffin batter should just be at the top of the muffin papers. These muffins don’t rise very high so keep the muffin papers fuller to compensate.
  8. Bake the muffins for 25 minutes. The muffins will be a light golden on top and a toothpick should come out clean when inserted. Allow to cool in the muffin tray for 5 minutes before placing the muffins on a cooling rack to cool completely.



  1. Place the watermelon, cucumber, and basil in a large bowl
  2. Sprinkle in the salt and drizzle in the lime juice.
  3. Toss around the ingredients to mix well.
  4. Serve it immediately or you can leave it in the fridge to cool and serve it later but don’t keep it around for too long.



For the Soup:

  • 2tablespoons sunflower oil
  • ¼cup leek stems chopped
  • 2cups fennel Bulb sliced
  • ¼cup mango Raw sliced
  • 1cup apple Red sliced
  • ½cup Walnuts shelled
  • 2tablespoons thyme Fresh leaves
  • 1tablespoon turmeric powder
  • 4cups vegetable stock
  • to tastesalt
  • to tastepepper Ground

For the Garnish:

  • honey
  • pepperGround
  • fennelFronds
  • Walnuts(shelled)
  • basilEdible Flowers (or other edible flowers)


  1. Toast the walnuts lightly on a hot pan for about 30 seconds to 1 minute, taking care not to let them burn. Reserve some for the garnish.
  2. Clean the leeks and cut the white and a little of the tender green stems into rounds. Clean the fennel, core and chop the bulb. Reserve a few of the fronds for garnish. Core and slice the apple. I don’t usually peel the apple, but you could if you wish.
  3. Core and slice the apple. I don’t usually peel the apple, but you could if you wish.
  4. Peel and dice a slice of raw mango. The mango was tart in taste and I used just a slice in order not to let it overpower the dish.
  5. Mince the thyme leaves.

To make the Fennel Turmeric Walnut Soup:

  1. Heat a deep pan or soup pot, and add the oil. I used sunflower oil for the flavour, but of course you could use any other oil without a strong aroma.
  2. Add the chopped leeks and the thyme and saute for about 3-4 minutes, till the leeks are soft.
  3. Add the fennel, mango and apple and stir.
  4. Add the walnuts and stir. Season with salt and pepper.
  5. Add the turmeric and stir well for 2-3 minutes, till the raw smell disappears.
  6. Saute for 3-4 minutes till everything begins to soften.
  7. Add the stock, stir. Bring the soup to a boil and then let it simmer on low for about 15 minutes, stirring periodically.
  8. Turn off the stove and let the soup cool.
  9. Puree or blend the soup to a smooth creamy liquid. Remember not to puree when the liquid is hot, and to puree it in very small batches. I have had many a bitter experience in pureeing soup only to have it spurt out of the blender all over me and the kitchen. And this soup has turmeric which has strong dyeing properties – so!
  10. Pour the pureed liquid back into the soup pot, bring to a boil and then simmer. Check the seasoning, add more salt or pepper if required, and then again simmer for 5 minutes.
  11. Serve hot with a garnish of toasted sliced walnuts, a few chopped fennel fronds and a drizzle of honey or maple syrup. I have garnished with purple basil flowers and the edible flowers add another dimension of flavour to the Soup.



8 ounces okra, preferably fresh (choose young pods the size of little fingers)

2 teaspoons canola oil

4 cups water

3 scallions, minced

1 tablespoon minced fresh parsley

1 teaspoon minced fresh thyme, or 1/2 teaspoon dried

2 cloves garlic, minced

1 teaspoon minced Scotch Bonnet pepper, with seeds, or 1 1/2 tablespoons jalapeño

1 teaspoon salt

2 1/3 cups uncooked long-grain rice, (1 pound)



Step 1 Wash okra, cut off ends and cut it into wheels.

Step 2 Heat oil in a heavy saucepan over medium heat and lightly brown okra for 3 minutes.

Step 3 Add water, scallions, parsley, thyme, garlic, Scotch Bonnet pepper or jalapeño and salt to the pot, bring to a boil and boil for 5 minutes. Add rice and boil gently, uncovered, for 8 to 10 minutes, stirring occasionally.

Step 4 Drain the rice, place it in a large sieve or colander over a pot of boiling water, cover and steam for 5 to 10 minutes, or until tender. Transfer to a serving bowl, taste and adjust seasonings.


1 Scoop Whey Protein chocolate flavor

1 Cup Almond milk or skim milk

1 Cup Brewed coffee

1 Tbsp Sugar-free chocolate syrup

1 Cup Crushed ice


1 Tbsp Light whipped cream or non-dairy whipped topping, 1 teaspoon mini chocolate chips


  1. Place the protein powder, milk, coffee, chocolate syrup and ice in a blender; blend until smooth.
  2. Serve immediately, topped with whipped cream and chocolate chips if desired


  • 1 cup gram flour (besan)
  • 30 cashew nuts
  • 1/2 tsp turmeric powder
  • 1 tsp red chilli powder
  • 2 green chillies, finely chopped
  • 1 Tbsp tamarind pulp
  • Salt, to taste
  • 4 Tbsp oil + to shallow fry
  • 2 Tbsp fresh coriander, finely chopped


1.In a mixing bowl, combine all the ingredients except oil. Add 1 1/2 cups of water and mix well to make a very thick batter.

2.Heat 4 tablespoons oil in a frying pan over a low heat. Add the prepared batter and cook, stirring continuously, for 15 to 18 minutes till the mixture comes together to make a thick doughy batter. Remove from heat.

3.Grease a small tray and spread the mixture evenly 1 inch thick. Set aside to cool and steam it for at least 30 minutes so that it sets. Cut into 2 inch squares.

4.Heat the oil in frying pan and shallow-fry the squares till golden and crisp. Remove and drain on absorbent paper.

5.Serve hot with coriander chutney, mint chutney or ketchup.


Fruit Salsa

  • 2 apples
  • 1 pint strawberries
  • 5 oz no sugar added canned peaches, drained, (or 2 fresh peaches)
  • 3 kiwi, peeled

Cinnamon Chips

  • 4 tbsp sugar
  • 2 tsp ground cinnamon
  • 10 mini soft flour tortillas, (or 5 medium soft flour tortillas)
  • cooking spray


Fruit Salsa

  1. Dice the apples, strawberries, peaches and kiwi. Mix together in a bowl. Refrigerate until ready to serve.

Cinnamon Chips

  1. Mix together the granulated sugar and ground cinnamon.
  2. Spray the flour tortillas with cooking spray. Sprinkle with cinnamon sugar and cut into triangles.
  3. Place on a baking sheet. Bake at 350˚F for 7-9 minutes.
  4. Serve the cinnamon chips with the fruit salsa.


  • 2tbsp butter, ghee or olive oil
  • 2onion/s -peeled and roughly diced
  • 3clove/s garlic -peeled and chopped
  • 2tbsp ginger root – peeled and finely grated
  • 1tsp fresh turmeric -grated (½ teaspoon if using dry)
  • 3beetroot (medium) (mine were about the size of a tennis ball), peeled and cut into roughly the same sized pieces
  • 2carrot/s (large) diced
  • 1green apple (large) peeled and diced
  • 720ml chicken stock or bone broth (3 cups) or vegetable stock
  • Sea salt and freshly ground black pepper-to taste
  • 270ml canned coconut milk
  • ¼bunch/s flat leaf parsley -chopped, to serve
  • 1lemon/s -wedges, to serve


  1. In a medium sized pot, heat your butter, ghee or olive oil over a low heat and add the onion, garlic and ginger. Sauté gently for 10 minutes (do not brown).
  2. Add the turmeric, beetroot, carrot, apple, stock and season well. Bring to the boil and then reduce to a slow simmer for about 15 minutes or until the beetroot is tender (when a fork can poke it easily).
  3. Allow to cool a little and place in a high-speed blender or food processor with the coconut milk (reserving ¼ can to serve). Blend until smooth and creamy. Taste and adjust the seasoning if necessary. If you have particularly earthy beets, you can add a teaspoon or two of sweetener (coconut syrup or rice malt syrup) to counterbalance it.
  4. Garnish with parsley and the reserved coconut milk and serve with a wedge of lemon (this really compliments this flavour of the soup).

Themomix method

  1. Place your ginger and garlic in the TMX and chop 5 seconds, speed 5.
  2. Add the onions and chop 5 seconds, speed 5.
  3. Add the butter, ghee or olive oil and saute 3 minutes, 100, speed 1.
  4. Add the turmeric, beetroot and carrot, apple and chop further, 5 seconds, speed 4.
  5. Add the stock, seasoning and cook 15 minutes, temp 100, speed 2.
  6. Remove the lid and allow to cool for a few minutes. Add the coconut milk (reserving ¼ can to serve) and puree 20 seconds, speed 7.
  7. Taste and adjust the seasoning if necessary. If you have particularly earthy beets, you can add a teaspoon or two of sweetener (coconut syrup or rice malt syrup) to counterbalance it
  8. Garnish with parsley and the reserved coconut milk and serve with a wedge of lemon (this really compliments this flavour of the soup).


Thumb-sized piece of ginger, grated
1 red chilli, finely chopped
Fresh spinach leaves, washed and roughly chopped
1 400g tin chickpeas, drained and rinsed
1 tin chopped tomatoes
200g Basmati rice, rinsed 4-5 times in cold water
1 large onion, chopped
1 garlic clove, finely chopped
1 tsp cumin seeds
1 tsp salt
½ tsp chilli
1 tsp garam masala
½ tsp turmeric

Add 2-3 tbsp sunflower oil to a large pan and heat.
Add cumin seeds and onion and cook for 8-10 minutes until golden brown.
Add the ginger, garlic and chilli and cook gently until starting to colour.
Add the tomatoes, stir through and cook on low heat for another 10 minutes.
Add salt, chilli powder, garam masala and turmeric and mix through.
Stir in the chickpeas and cook for 5 minutes.
Add the spinach leaves, cover and cook gently for a couple of minutes until it wilts down.
Add the rice and stir in.
Add 500ml boiling water and mix.
Cover and cook on low heat for 15 minutes exactly.
Turn off the heat and leave to sit for another 10 minutes.
Use a fork to gently mix the rice through.
Serve with natural yoghurt or as it is.


  • 1/2 canned pure pumpkin, frozen in ice cube tray
  • 7 2% Greek-style yogurt
  • 1/2 water
  • 1/4avocado
  • 2 ground flaxseed
  • 1 maple syrup
  • 1/2 pumpkin pie spice


  • Blend all ingredients until smooth.


  • 1cup fine almond flour
  • 1/4cup cocoa powder
  • 2tbsp dutch cocoa or additional regular
  • 1tsp baking powder
  • 1/2tsp salt
  • 1/3cup melted coconut oil or butter
  • 3tbsp water or additional oil
  • 2eggs, or 2 flax eggs
  • 2/3cup granulated erythritol or regular sugar
  • 1tsp pure vanilla extract


Preheat the oven to 350 F. Grease an 8-inch pan, or line with parchment. Mix all ingredients well. Spread evenly into the pan. Smooth down, using a second sheet of parchment if needed. Bake 20 minutes on the center rack, then let cool completely and they will continue to firm up. They also firm up even more if you refrigerate very loosely covered overnight. The brownies are delicious with or without frosting (for the photos, I used the keto chocolate frosting recipe linked above in this post). If you try the brownies, don’t forget to leave a comment or rate the recipe below!


  • 2 ounces olive oil
  • 1 ounce balsamic vinegar
  • 1/2 teaspoon salt
  • 1/2 teaspoon ground black pepper
  • 1/4 cup finely diced red onion
  • 8 cups diced watermelon
  • 2 cups fresh blueberries
  • 1/4 cup rough chopped fresh mint leaves
  • 1/2 cup crumbled feta cheese


  1. In a large bowl, whisk together olive oil, balsamic vinegar, salt, pepper and diced red onion.
  2. Add the diced watermelon, blueberries, mint and feta cheese to bowl. Gently toss to coat.


  • 1 1/2cups chopped yellow onion (1 medium)
  • 1cup peeled and diced carrots (2 medium)
  • 1 1/2Tbsp olive oil
  • 2cloves garlic, minced
  • 5cups low-sodium vegetable broth
  • 1 1/2(14.5 oz) cans diced tomatoes with green chilies
  • 1medium zucchini, chopped (1 3/4 cups)
  • 6oz diced green beans (1 1/4 cups), optional
  • 1red bell pepper, diced
  • 1tsp dried oregano (Mexican oregano if you have it)
  • 1tsp ground cumin
  • Salt and freshly ground black pepper
  • 1 3/4cups frozen corn or drained and rinsed canned hominy
  • 2Tbsp fresh lime juice
  • 1/2cup chopped cilantro


  1. Heat olive oil in a large pot over medium-high heat. Add onions and carrots and saute 3 minutes then add garlic and saute 1 minute longer.
  2. Stir in vegetable broth, tomatoes, zucchini, green beans, bell pepper, oregano, cumin and season with salt and pepper to taste.
  3. Bring to a boil then reduce heat to medium-low, cover and simmer until veggies are soft, stirring occasionally, about 20 minutes.
  4. Stir in corn, lime juice and cilantro and cook until corn is heated through. Serve warm.


  • 2 cup potato
  • 1 cup banana
  • 1 cup red potato
  • 1 cup green beans
  • 1 cup radish
  • 1 teaspoon panch phoron
  • 1 teaspoon powdered turmeric
  • 1/2 cup ginger paste
  • 1 diced ridge gourd
  • salt as required
  • 1 cup bitter gourd
  • 1/2 cup carrot
  • 1 1/2 cup eggplant/ brinjal
  • 1 cup drumstick
  • 1 cup milk
  • 1/2 teaspoon mustard seeds
  • 2 bay leaf
  • 2 dry red chili
  • 1 tablespoon caraway seeds


·         Step 1 Chop all the vegetables

To make this popular Bengali recipe, cut all the vegetables in 1-inch pieces first and keep aside.

·         Step 2 Stir fry the bitter gourd & prepare the shukto masala

Next, place a pan over medium flame and heat two tablespoons of oil in it. Add bitter gourd (karela) and fry until it becomes crispy. Keep the fried karela aside. Meanwhile, for preparing the shukto masala put 1 tablespoon of panch phoron, mustard seeds in a heated pan and make a thick paste of it.

·         Step 3 Cook all the chopped veggies & add milk & water

Heat the remaining oil in a pan and add ginger paste, bay leaves, caraway seeds, dry red chillies in it and fry the spices for a while. Finally, add all the chopped vegetables in the pan and add turmeric along with salt over the veggies. Mix all the ingredients together and add the required amount of milk along with water and cook over medium flame.

·         Step 4 Add the fried bitter gourds & shukto paste

Add fried bitter gourds to the mixture and stir gently. Finally, add the shukto masala paste and cook until all the vegetables are done.

·         Step 5 Serve the shukto with rice


  • 1 whole baby bok choy
  • half a green apple
  • half of an organic lemon with peel
  • a piece of frozen pineapple, about 60g
  • fresh ginger root, about 3cm
  • 1 tsp Amla powder
  • 1 tbsp flax seed
  • 1 tbsp pumpkin seed
  • 1 1/4 cup water
  • 1 tbsp hydrolized collagen peptide
  • 1 tsp MCT oil, optional


Wash apple, lemon, and bok choy.

Cut the apple in half, core, but leave the peel on.

Cut the lemon in half and leave the peel on.

Peel ginger

I like to peel, cut, and freeze fresh pineapple to have it ready for smoothies when I need it. It also helps to create a nicely cooled smoothie.

Add all ingredients into a high-speed blender, except the collagen powder.

After blending for at least one minute add the collagen powder and blend on low until mixed.


  • 1ripe avocado
  • 2organic free range eggs
  • 2slices of Ezekiel toast
  • 1 earth balance spread
  • salt and pepper to taste


  1. First you’ll want to cook your eggs in boiling water until they are softly poached.
  2. Pop your bread into the toaster and toast until golden brown. Once toasted, go ahead and spread your earth balance spread (you can skip this part as the avocado is very buttery)
  3. Mash up your avocado using a fork and then spread on top of your buttered Ezekiel toast.
  4. Finally, top your avocado toast with the poached eggs and grind some fresh ground pepper and sea salt.


  • 32ounces chicken stock or vegetable stock
  • 2packages Wholly Avocado Peel and Serve Trays or about 3 ripe avocados, smashed
  • 1large onion peeled and chopped
  • 3cloves garlic minced
  • 1/4small habanero pepper seeded and minced (optional)
  • 1tablespoon ground cumin
  • 1teaspoon oregano
  • 1bay leaf
  • 1-2teaspoon honey
  • 1tablespoon lime juice optional
  • Salt and pepper


  1. Add the stock, avocado, onions, garlic, habanero pepper, herbs, spices and 1/2 teaspoon salt to a slow cooker. Cover and turn the slow cooker on low for 6-8 hours, or high for 3-4 hours.
  2. Once thoroughly cooked, remove the bay leaf and use an immersion blender to puree the hot soup. Stir in the honey (and lime juice if desired) and taste for salt and pepper.
  3. Serve warm with sour cream, hot sauce and tortilla chips.



  • 3 large tomatoes, sliced
  • 8 ounces mozzarella cheese, sliced
  • ¼ cup olive oil
  • ¼ cup balsamic vinegar
  • ¼ teaspoon salt
  • ⅛ teaspoon ground black pepper
  • ¼ cup minced fresh basil


  1. Place tomato slices, alternating with mozzarella slices, on a large serving platter.
  2. Combine oil, balsamic vinegar, salt, and pepper in a jar with a tight-fitting lid; shake well. Drizzle over tomatoes and mozzarella; sprinkle with basil.




  • 3 tomedium tomatoes, finely chopped
  • 1 1/2medium onion, finely chopped
  • 2tbsptomato puree
  • 1tspgreen chilies
  • 1tbspgarlic , minced
  • 1tbspginger , minced
  • 1inchginger , sliced
  • 1clovegarlic , sliced
  • 3dried red chilies
  • 1/2tspcarom seeds (ajwain)
  • 1tspcumin seeds
  • 1/2tspturmeric powder
  • 1 1/2tspred chili powder , or paprika powder or cayenne pepper
  • 3tbspghee , or oil
  • 3 1/4cupwater
  • 1tbsplemon juice
  • saltto taste


Instant Pot

  1. Wash and soak the lentils for 6-8 hours, ideally overnight. Drain the lentils after soaking.
  2. Turn the instant pot on sauté mode and add the ghee, carom seeds, and cumin. Sauté for 2 minutes and add minced ginger, minced garlic, and green chilies.
  3. Sauté for one minute and add onions and sauté until translucent. Add the tomatoes, tomato paste, 1/2 the turmeric powder, red chili powder, and 1/4 cup water.
  4. Simmer until the tomatoes become tender, which should take 7-8 minutes. Take this mixture out into a separate bowl.
  5. In the same pan add the rinsed lentils, 3 cups water, sliced garlic, sliced ginger, salt, and remaining turmeric. Turn the instant pot on bean mode and put the top on sealing. Make sure to natural release.
  6. Open the instant pot and put it on sauté mode. Add the tomato mixture and add some water if you want to thin out. Sauté for 5-10 minutes, add lime juice and your Kwati dal is ready!
  7. Garnish with cilantro and enjoy with naan bread, tandoori roti or rice!


  1. In a pressure cooker, add the soaked lentils, salt, 1/2 the turmeric, sliced ginger, sliced garlic, and 3 cups water. Put the lid on and cook for 4-5 whistles on medium heat, but do the first whistle on high.
  2. In a separate pan, add ghee, cumin seeds, carom seeds, and dried red chilies and sauté for a minute. Add the minced ginger, garlic, and green chilies and sauté for another minute.
  3. Add chopped onions and sauté till translucent. Add tomatoes, tomato paste, the remaining turmeric, and 1/4 cup water. Simmer until the tomatoes are tender.
  4. Open the pressure cooker and give the lentils a mix. Add this into the pan with the tomato mixture.
  5. Simmer for 10 minute on low flame and it’s ready! Add lemon juice and garnish with cilantro!


  • 2cups frozen strawberries thawed for 5 minutes
  • 2medium-sized kiwis peeled and cut in half
  • ½cup milk unsweetened*
  • ¼cup yogurt plain*
  • 1-2 sweetener optional


  1. Add all ingredients to a blender such as a Vitamin or Nutribullet. Place the softer ingredients closer to the blade and the frozen ingredients further from the blade.
  2. Blend for 1-2 minutes or until smooth and creamy.
  3. Serve with diced strawberries, kiwis, and a straw.


  • 2 cups whole wheat flour
  • 3 tablespoons sugar
  • 4 teaspoons baking powder
  • 1/2 teaspoon salt
  • 2 large eggs
  • 2 cups fat-free milk
  • 1/3 cup unsweetened applesauce
  • 1 tablespoon canola oil
  • 1/2 teaspoon vanilla extract
  • 1 cup granola with fruit and nuts
  • 1 cup fresh or frozen blueberries
  • 1/2 cup fresh or frozen blackberries or raspberries


  1. In a large bowl, whisk flour, sugar, baking powder and salt. In another bowl, whisk eggs, milk, applesauce, oil and vanilla until blended. Add to dry ingredients, stirring just until moistened. Fold in granola and berries.
  2. Heat a griddle coated with cooking spray on medium heat. Pour batter by 1/4 cupfuls onto griddle. Cook until bubbles on top begin to pop and bottoms are golden brown. Turn; cook until second side is golden brown.


8 slices good quality thick bacon (smoked is yummy)

1 tablespoon butter

2 cups chopped asparagus

1 teaspoon lemon pepper seasoning (more to taste)

4 cups spinach, cut or torn into bite-sized pieces

8 ounces chicken breast slices (I get it from the deli counter)

1 large ripe avocado

1/4 cup good quality olive oil

1/4 cup good quality balsamic vinegar

fresh basil for topping


  1. Fry the bacon according to package directions (I go for crispy on this one). Drain on a paper towel lined plate and crumble or chop into bite-sized pieces.
  2. Melt the butter in a small skillet over high heat. Add the asparagus, sprinkle with lemon pepper, and saute until golden brown and roasty-looking. I like the little charred pieces so I cooked it a little longer – you can cook for as long as you like depending on how you like your asparagus.
  3. Cut the chicken into bite-sized pieces. Layer the spinach, chicken, asparagus, and bacon. Cut the avocado into slices and scoop out with a spoon; arrange over the top of the salad. Drizzle or toss with the olive oil and balsamic vinegar. Top with fresh basil, salt and pepper.


  • 3globe eggplants , medium-sized (approximately 2 ½-3 pounds)
  • 2tablespoons olive oil
  • 1large onion, sliced
  • ½teaspoon ground cumin
  • ½teaspoon paprika
  • 4cloves garlic, roughly chopped
  • 6-7cups vegetable stock, more if needed – see notes
  • 1teaspoon kosher salt, more to taste
  • ½teaspoon black pepper
  • 3tablespoons lemon juice
  • ½cup Italian parsley, chopped – plus more as garnish

Chickpea Croutons (optional)

  • 15ounce can chickpeas, rinsed
  • 1tablespoon olive oil
  • ½teaspoon ground cumin
  • ½teaspoon kosher salt
  • ¼teaspoon ground black pepper
  • 1tablespoon everything but the bagel seasoning , optional


  • Preheat the oven to 400 degrees Fahrenheit. Line a baking sheet with aluminum foil and set it aside. Using a fork or tip of a sharp knife, poke 7-8 holes throughout each eggplant. Place eggplants on the sheet pan on a single layer and transfer them into the preheated oven.

3 globe eggplants

  • Roast the eggplants until they burst and have softened, turning them every 20 minutes. This process should take about 50-60 minutes depending on the size of your eggplants. Remove them from the oven and let them cool. When they are cool enough to handle, peel the roasted eggplants and set them aside. Do not turn the oven off if you’re making the roasted chickpeas as a topping.
  • To make the roasted chickpeas, mix the chickpeas, olive oil, cumin, salt, and pepper on a sheet pan and spread them evenly around the pan. Roast them for 15 minutes then remove them from the oven and set them aside to cool.

½ teaspoon black pepper,15 ounce can chickpeas,1 tablespoon olive oil,½ teaspoon ground cumin,½ teaspoon kosher salt,1 tablespoon everything but the bagel seasoning

  • Heat the olive oil in a large saucepan over medium-high heat. Add the onion, cumin, and paprika into the pan. Cook, stirring often, until onion is translucent, 5-6 minutes. Add the garlic and cook for 30 more seconds.

2 tablespoons olive oil,1 large onion,½ teaspoon ground cumin,½ teaspoon paprika,4 cloves garlic,¼ teaspoon ground black pepper

  • Add the reserved roasted eggplant, vegetable stock, salt, and pepper. Put the lid on the pot and bring it to a boil. Turn down the heat to medium-low and let it simmer for 10-15 minutes.

6-7 cups vegetable stock,1 teaspoon kosher salt,½ teaspoon black pepper

  • Using an immersion blender, puree soup until no large chunks remain. Stir in the lemon juice and parsley.

3 tablespoons lemon juice,½ cup Italian parsley

  • When ready to serve, ladle the soup into bowls, garnish with chickpea croutons (if using), and more parsley. Serve while it is still warm.


1 pound chicken cutlets

⅛ teaspoon salt

⅛ teaspoon ground pepper

1 tablespoon extra-virgin olive oil

¼ cup finely chopped red onion

¼ cup cider vinegar

½ cup heavy cream

2 tablespoons Dijon mustard

1 ½ tablespoons pure maple syrup

Chopped parsley for garnish


Step 1 Sprinkle chicken with salt and pepper. Heat oil in a large skillet over medium heat. Add the chicken and cook, turning once, until browned and just cooked through, about 6 minutes total. Transfer to a plate.

Step 2 Add onion and cook, stirring, for 30 seconds. Add vinegar and cook, scraping up any browned bits, until the liquid has mostly evaporated, 1 to 2 minutes. Stir in cream, mustard, maple syrup and any accumulated juices from the chicken; simmer until slightly thickened, 1 to 2 minutes more. Return the chicken to the pan and turn to coat with the sauce. Sprinkle with parsley, if desired.