Fourrts India

Ingredients

Dressing

• 1/2cup cashews (raw)
• 1/4cup water (plus additional as needed to thin dressing to desired consistency)
• 3Tablespoons extra-virgin olive oil
• 4Tablespoons fresh lemon juice
• 3Tablespoons nutritional yeast
• 1clove garlic (smashed)
• 1teaspoon salt
• Freshly ground black pepper

Salad

• 2heads romaine lettuce (chopped into bite-size pieces)
• 1avocado (chopped)
• 1/3cup capers (drained and rinsed)

Croutons

• 3Tablespoons extra-virgin olive oil
• 1clove garlic (crushed and peeled)
• 2cups bread cubes
• 1/2teaspoon kosher salt

Method

Dressing:

• Place all dressing ingredients in high-powered blender or food processor and process until very smooth, taking the time to scrape down the sides of your container as needed. Add up to 4 tablespoons additional water to achieve your desired consistence.

Ingredients:

• Amla – 3
• Curry leaves – a few
• Salt as per individual requirements

Method:

• Start by deseeding the amla.
• Cut the amla into pieces.
• Grind the amla and the curry leaves with salt and water.
• Filter it out and add water as required.
• The juice is now ready to serve.

Ingredients

• 1 tbsp sunflower oil
• 1 onion, finely chopped
• 1 garlic clove, finely chopped
• 1 tsp ground coriander
• 1 tsp ground cumin
• 1 tsp ground turmeric
• ½ tsp cayenne pepper
• 400g butternut squash, peeled and cut into 2cm (prepared weight)
• 400g can chopped tomato
• 2l chicken stock
• 1 heaped tbsp mango chutney
• 300g red lentil
• small pack coriander, roughly chopped
• naan bread, to serve

Method

• Put the oil and the onion in a saucepan, and cook for 5 mins. Stir in the garlic and cook for a further 1 min, then stir in the spices and butternut squash. Combine everything together.
• Tip in the chopped tomatoes, stock and chutney, and season well. Bring to the boil, then gently simmer for about 10 mins. Add the lentils and simmer for another 20 mins until the lentils and squash are tender. Stir in the coriander and serve with warmed naan bread.

INGREDIENTS

• 3–4 shots of freshly brewed espresso (about a 1/3 of a cup depending how strong you want it)
• 1/2 cup milk (I use 2% but whole is creamier and you can use whatever you want really)
• Non Dairy option skip the milk use all coconut milk which is quite rich or sub milk for almond or soy milk either coconut or chocolate! Either is a great choice
• 1/2 cup coconut milk – I get whatever cans are on sale
• 2 1/2 cups ice
• 5–6 Tbsps Chocolate Syrup – use your favourite or melt some chocolate chips with milk
• 1 Tbsp Sugar (of choice)- I don’t do my overly sweet so do to taste. I use Coconut Sugar
• Toasted Unsweetened Coconut Flakes – to taste I use about 1 cup in total
• Whipped Cream – As much as you want

Method

1. Brew Coffee
2. Add sugar and mix and leave to cool
3. Add all the ingredients but the whipped cream of course but save some toasted coconut to top off the drinks
4. Blend until completely mixed
5. Pour in glasses mine pictured hold 2 cups of liquid each
6. Top with whipped cream, more syrup and toasted coconut

Ingredients

• ½ cup (100 grams) popcorn kernels
• 3 tablespoons (45 ml) extra virgin olive oil or melted butter
• ¼ cup nutritional yeast
• ½ teaspoon fine sea salt (or truffle salt)

Method

1. Pop the popcorn kernels with an air popper into a large bowl.
2. Drizzle with the olive oil or melted butter.
3. With a mortar and pestle or spice grinder, grind the nutritional yeast and salt together until you have a fine powder. Sprinkle over popcorn and toss to coat.

Ingredients

• 1 cup vanilla yogurt
• 1/2 cup sour cream
• 2 tablespoons honey
• 1/2 teaspoon ground cinnamon
• 2 cups fresh strawberries, halved
• 1-1/2 cups green grapes
• 8 ounces cubed cheddar or Monterey Jack cheese, or a combination of cheeses

Method

1. For dip, mix first 4 ingredients. On 12 wooden skewers, alternately thread strawberries, grapes and cheese cubes. Serve immediately or refrigerate.

Ingredients

• 2tablespoons extra-virgin olive oil
• 1cup chopped yellow onion
• 1red bell pepper, seeded and diced
• ¼teaspoon sea salt, more to taste
• Freshly ground black pepper
• 3medium garlic cloves, minced
• ½teaspoon smoked paprika
• ½teaspoon ground cumin
• Pinchof cayenne pepper, optional
• 128-ounce can crushed tomatoes
• 2tablespoons harissa paste*, see note
• 1cup fresh spinach, chopped
• 3 to 5eggs
• ⅓cup crumbled feta cheese
• ¼cup fresh parsley leaves
• 1avocado, diced
• Microgreens for garnish, optional
• Toasted bread, for serving

Method

1. Heat the oil over medium heat in a 12-inch lidded stainless steel or enamel-coated cast-iron skillet. Add the onion, red pepper, salt, and several grinds of fresh pepper and cook until the onion is soft and translucent, 6 to 8 minutes.
2. Reduce the heat to medium-low and add the garlic, paprika, cumin, and cayenne, if using. Stir and let cook for about 30 seconds, then add the tomatoes and harissa paste. Simmer for 15 minutes until the sauce is thickened.
3. Add the spinach and stir until wilted. Make 3 to 5 wells in the sauce and crack in the eggs. Cover and cook until the eggs are set, 5 to 8 minutes. The timing will depend on how runny you like your egg yolks.
4. Season with salt and pepper to taste and sprinkle with the feta, parsley, avocado, and microgreens, if using. Serve with toasted bread for scooping.

Ingredients

• 1/2 cup quinoa, rinsed and well drained
• 2 cups unsweetened almond milk
• 2 tablespoons honey
• 1/2 teaspoon ground cinnamon
• 1/4 teaspoon salt
• 1 cup fresh or frozen blueberries, thawed
• 1/4 teaspoon vanilla extract
• 2 tablespoons chopped almonds, toasted

Method

1. In a small saucepan, cook and stir quinoa over medium heat until lightly toasted, 5-7 minutes. Stir in almond milk, honey, cinnamon and salt; bring to a boil. Reduce heat; simmer, uncovered, until quinoa is tender and liquid is almost absorbed, 20-25 minutes, stirring occasionally.
2. Remove from heat; stir in blueberries and vanilla. Sprinkle with almonds.

Ingredients

• 1 beet, peeled and chopped
• 1 navel orange, peeled
• 2 tablespoons hemp seeds

• 1 (1-inch) piece fresh ginger, peeled and grated
• 1 handful ice
• 1 orange slice (optional)

Method

In a blender, combine beet, orange, hemp seeds, ginger and ice and blend until the mixture is smooth. Serve in a tall glass. Garnish with a slice of orange, if desired.

Ingredients

• 1medium stalk of celery
• 1tablespoon peanut butter (this makes it 36 calories per piece)

Optional toppings for celery and peanut butter

• 1tablespoon peanut butter powder (this makes it 14 calories per piece)
• 1small chocolate chip
• 3small dried fruit, freeze dried fruit
• 1small sprinkling of granola or cereal
• 1small sprinkling of coconut

Method

1. Slice the celery into 2 inch pieces, removing flowery end.
2. Spread one teaspoon of peanut butter on each slice of celery

INGREDIENTS

1 20-25 pound seedless watermelon

2 cups cilantro leaves

6 ounces queso fresco

¼ cup honey

fresh lime wedges (as garnish)

SWEET PICKLED RED ONIONS

1 medium red onion (thinly sliced)

½ cup white vinegar

2 Tablespoons fresh lime juice

1 Tablespoon honey

1 ½ teaspoons kosher salt

METHOD

1. Make the sweet pickled red onions.One hour before you’re ready to grill the watermelon, combine the sliced red onion, white vinegar, lime juice, honey, and salt in a small glass bowl. Cover and refrigerate for an hour. These can also be made days in advance, simply transfer to a lidded glass jar and refrigerate until ready to use.
2. Preheat the grill.When you’re ready to cook the watermelon, preheat your grill to High heat (about 450-500 degrees F).
3. Prep the watermelon.Slice your watermelon into 1.5 inch rounds using a large, sharp knife. Brush each side of the watermelon slice with the liquid from the sweet pickled onions.
4. Grill the watermelon.Place the watermelon rounds on the grill and cook for 3-4 minutes per side, or until there are some light char marks on each side of the watermelon. You might need to work in a few batches at a time to get all of the watermelon grilled if your watermelon rounds are large and your grill grate is small.
5. Add toppings and serve. Place each grilled watermelon round on a large cutting board, drizzle each round with some of the honey, a few slices of the pickled red onion, some of the queso fresco, and a sprinkle of cilantro. Serve with a fresh lime wedge to squeeze over the top. Serve while still warm.

Ingredients

• 3 cups ripe tomatoes, diced
• 1/2 cup cucumber, peeled and diced
• 1 clove
• 1/4 cup curd
• Beaten 5 to 6 fresh mint sprigs
• 1/4 tsp stevia
• 1/4 tsp rock salt

Method

1.Put tomatoes, cucumber and garlic in a blender.

2.Mix it with curd, stevia and rock salt.

3.Whisk till smooth.

4.Put some ice cubes in a glass and add mint sprigs.

5.Pour over the whipped mixture and serve.

INGREDIENTS

1. Bottle gaurd cut into cubes 2 cup
2. Potato cubes 1 cup
3. French beans small pieces 1 cup
4. Fresh kidney beans a handful
5. Green peas 1/2 cup
6. Mustard leaves 2 cup chopped
7. Spring Onion both green and white part 3-4 strings
8. Jackfruit seeds 5-6
9. Ginger 1 inch piece
10. Garlic pods 3-4
11. Fresh turmeric 1/2 inch piece
12. Fresh king chilli(bhut jolokiya) as per your taste
13. Dry fish 7-8
14. Grilled or roasted local fish 2-3pieces
15. salt as per taste
16. Coriander leaves 1 handful

method

1. Wash and cut veggies in small bite size.
2. Make julleins of ginger-garlic & turmeric.
3. In a broad pan heat 1 litre of water .
4. When water starts boiling add ginger-garlic,turmeric, chillies, jackfruit seeds, kidney beans and salt.
5. Boil for sometime.
6. When fresh flavor starts spreading add veggies and white part of spring onions and boil.
7. When veggies are half done add leafy vegetables,green part of spring onion, dry and grilled fish and continue cooking till soft.
8. Remove from heat and add coriander leaves to garnish.
9. Chamtong is ready…need a handful of steam rice to enjoy.

Ingredients

• 1 Cup Beetroot (chopped)
• 1 cup Amla (diced)
• 1/2 Inch Fresh ginger
• 5-6 Pudina leaves
• 1/2 tsp Roasted jeera powder
• 1/2 tsp Black salt
• Lemon juice, if needed
• Honey
• 1 cup Water

Method

1.Add beetroot, amla, ginger, pudina in a blender and blend.

2.Add water and blend.

3.To it, add jeera powder, salt and honey and blend once.

4.Strain and serve in a tall glass.

Ingredients

• 2 tbspsorghum, more as desired
• reusable silicone bag, or paper bag
• neutral oil, as needed

other

• salt, to taste
• seasonings of choice

Method

Microwave method

1. Add sorghum to a reusable silicone bag or paper sandwich bag with the top folded down a few times until secure. If desired, add a touch of neutral oil and shake to coat.
2. Microwave for 2-3 minutes on reduced wattage (I did about 50%, as the kernels are smaller and more prone to burning), time will vary by microwave. Listen for popping and once the popping starts to slow, stop the microwave.
3. Add seasoning to the bag and shake to coat.

Stovetop method

1. Add neutral oil to cover the bottom of a deep pot (if desired) with a lid and add a single sorghum grain to the pot. Heat on medium and once you hear a pop, add the remaining grains.
2. Cover and shake every 30 seconds or so. Once you hear popping, listen for it to slow down and then remove from heat. Let popping trail off, add seasonings of choice

INGREDIENTS 

2 litre full cream milk

3 tbsp lemon juice / vinegar / curd

½ cup powdered sugar

¼ tsp cardamom powder

3 tbsp tutti frutti (almonds or pistachios to garnish)

METHOD

1. firstly, boil 2 litre full cream milk in a thick bottomed pan, stir occasionally.
2. turn off the stove add add 3 tbsp of lemon juice / vinegar / curd.
3. mix well till the milk curdles like while preparing paneer. add more lemon juice if required.
4. now drain off the curdled milk using cloth.
5. rinse with cold water, making sure the paneer remains soft and removes lemon flavour.
6. squeeze and drain off the water.
7. now hang the cloth along with curdled milk for 30 minutes. do not hang for more time, as they loose moisture completely.
8. after 30 minutes, mash well for 10 minutes.
9. mash till the curdled milk turns smooth and soft. else it will be difficult to prepare balls.
10. further add ½ cup powdered sugar and combine well.
11. transfer the prepared paneer dough onto the kadai.
12. cook on low flame by spreading and mashing well.
13. cook for 5 minutes or till the curdled milk is cooked well. over cooking, makes paneer crumbly loosing out all moisture.
14. now add in cardamom powder and mix well.
15. allow it to cool for 5 minutes.
16. further, prepare small balls once its lightly cooled and make a dent in center.
17. finally, garnish sandesh with tutti frutti, almonds or pistachios and serve.

Ingredients

2 small bunches cilantro 50-60 grams each, hard stems removed

1 green chili or to taste

1/2 inch ginger

1/4 teaspoon roasted cumin powder

1/8 teaspoon chaat masala optional

pinch black pepper

1/2 teaspoon salt or to taste

2 teaspoons lemon juice

1/2 teaspoon sugar

1/4 cup yogurt plain milk yogurt or plain almond milk yogurt

 

Method

1. Remove all the hard stems/stalks from the cilantro, the tender ones are okay to have and then wash the cilantro.
2. To a blender add the cilantro leaves, green chili, ginger, cumin powder, chaat masala, black pepper and salt. Also add in lemon juice and sugar.
3. Add yogurt to the blender. I have used vegan yogurt here in this recipe (plain almond milk yogurt). You can also use plain milk yogurt.
4. Blend it all together to a smooth consistency. If your chutney has a runny consistency, you may add a teaspoon of sev or peanuts to the chutney to make it thicker. Add 1 teaspoon at a time and then go from there.
5. Keep this cilantro chutney refrigerated and use it as needed. You can also freeze the chutney.

Ingredients

• Oil – 2 tablespoons.

• Garlic – 4 slice.

• Curry leaves – 8 leaf.

• Coriander leaves – 1 springs.

• Cumin – 1/2 teaspoons.

• Gr chilli – 2 piece.

• Unripe mango – 1 large.

• Chopped onion – 1 large.

• Turmeric – 1 pinch.

• Toor dal – 1 cup.

• Salt – 1 to taste.

• Red chilli – 2 piece.

• Mustard – 1/4 teaspoons.

• Hing – 1 pinch.

Method:

Heat oil in a pan add mustard seeds, broken red chilli and cumin. Add 4 sliced garlic and add chopped onion and saute for 2 min. Add salt, turmeric very little turmeric, add gr chillies, curry leaves and diced unripe mango. Add water just to immerse cut mango and cook for 10 min till mangoes are tender but not fully cooked. Add boiled dal and water if needed check seasoning. Finish it with 1 tbs of ghee (optional) and coriander leaves enjoy this festive dal with rice.

Ingredients

3/4 cup PC Greek Yogurt

1/2 cup blueberries

1 cup chopped strawberries

1 tablespoon honey

Method

1. Place 3/4 cup of yogurt in a bowl.
2. Wash and slice your berries, place on top of the yogurt.
3. Drizzle honey over top. Enjoy as an amazing breakfast!

Ingredients

18 Colocasia leaves around 150 grams

For batter

27 grams (around 3 ½ tbsp) Tamrind

100 grams Jaggery

300 grams (around 3 cups) Gram flour / besan

1 tablespoon – chili powder

1 tablespoon coriander powder

2 teaspoon cumin powder

½ teaspoon turmeric powder

1 teaspoon garam masala

2 tablespoon sesame seeds

1 tablespoon fennel seeds

1 teaspoon ginger paste

½ teaspoon hing

1 tablespoon oil

¼ teaspoon baking soda

1 teaspoon lemon juice

½ tablespoon salt or to taste

For tempering

½ tablespoon cumin seeds

½ tablespoon mustard seeds

½ tablespoon sesame seeds

½ teaspoon hing

3 dried red chilies

3 tablespoon oil

Garnishing

2 tablespoon dried shredded coconut

2 tablespoon chopped cilantro

Method

Step – 1 Prepare sweet chutney for the besan paste

1. Take tamarind and jaggery in a saucepan and add ¾ cup of water.
2. Place this saucepan on the stove and let it come to a boil over medium heat. Stir occasionally.
3. Switch off the flame and let it cool down.

Step – 2 Meanwhile, let’s prepare the Colocasia leaves

1. Rinse the leaves and wipe them dry.
2. Work with one leaf at a time, place it upside down, and using a knife remove the thick stem and veins without tearing the leaf. Cut the thick stem and gently slide the knife along the vein to remove it. you can do this a few times till the vein is almost flat as the leaf. (refer to the video below for better understanding).
3. Follow the same step with other leaves and keep them aside. Keep all the leaves ready like this.

Step – 3 Preparing the besan paste

1. Once the tamarind and jaggery chutney cool down, with your hands, squeeze the pulp from the tamarind and jaggery in the same bowl or pan.
2. Strain the pulp and keep it aside. I got ½ cup + 2 tablespoon of pulp in total. Keep it aside.

Tip – You can skip this step and use sweet chutney instead.

3. Sieve the besan and take it into a big mixing bowl.
4. Now add salt, chili powder, coriander-cumin powder, garam masala, turmeric powder, sesame seeds, fennel seeds, ginger paste, hing, oil, and jaggery tamarind pulp. Mix everything well.
5. Now add ½ cup of water, a little at a time, and make a lump-free thick paste. The paste has to be easily spreadable – neither runny nor too thick.
6. Now add baking soda and lemon juice over the baking soda. Give the paste a really good stir.
7. This chickpea flour batter should have a spicy, tangy, and sweet flavor. So give it a taste and depending on your taste adjust the jaggery, tamarind, and red chili powder quantity.

Step -4 Making patra/Aloo Vadi

1. Divide the leaves into three batches of 6 each to make three rolls
2. For the first roll, take the largest patra leaf on a working surface, with the vein sides facing you
3. Apply a thin layer of the batter using hands (preferably) and spread it all over the leaf.
4. Place another leaf upside down again but in an alternate way to the first.
5. Spread the batter evenly and thinly on top of the second leaf as well.
6. Place the third leaf upside down in the same way as the first.
7. Repeat these steps for all 6 leaves.
8. To form a tight roll – bring in the left side to touch the middle line, apply some batter, fold the right side to touch the middle line, and apply some batter.
9. Begin to tightly roll the leaves from bottom to up. Keep on applying the thin layer of besan paste with each fold on the top. Keep the roll aside.
10. Take another batch of 6 leaves and make the rolls the same way. Take the largest leaf first and then take other leaves in descending order. I made 3 rolls from 3 batches of 18 leaves. Each roll had 6 leaves.

Step – 5 Steaming Alu Wadi

Stovetop steaming

1. Take 5 to 6 cups of water in a steamer. Cover the steamer and let the water cume to a boil.
2. Meanwhile, grease a steamer plate with oil and place prepared 3 rolls seam side down on it.
3. Now place the steamer plate with the rolls inside into the steamer and close the lid. Steam for 25 to 30 minutes or until a toothpick inserted comes out clean.
4. Switch off the flame, take out the patra rolls and let them rest for about 15 minutes or until cools down.

Steaming in the instant pot

1. Take 2 cups of water in an inner pot of instant pot.
2. Place the rolls seam side down in the steamer basket.
3. Place a trivet inside the inner pot of the instant pot and put the steamer basket with the rolls on the top of the trivet. Cover the instant pot.
4. Press steam with the valve set to venting and steam for 25 minutes followed by Natural pressure release.
5. Once the steam has settled, open the lid and take the steamer out.
6. Take a roll onto a work surface and cut into ¼ inch thick slices which are called Vadi.

Step – 6 Tempering the Alu Vadi | Patra

1. Heat a frying pan/skillet on medium-high heat and add oil. Take a wide pan as possible so that the patra cooks evenly.
2. Once the oil is hot, add the mustard seeds and cumin seeds and wait till they start spluttering.
3. Now add the sesame seeds, red dried chilies, curry leaves, and asafetida. Give it a quick stir.
4. Add the Alu Wadis(Patra).
5. Cook both the sides for 5-6 minutes until the wadis are golden brown and lightly crispy.
6. Garnish it with shredded coconut and cilantro. Serve these hot with sweet chutney and cilantro chutney.

 

INGREDIENTS

• 1 1/2 cups old-fashioned rolled oats
• 1/2 cup cashew butter*
• 1/4 cup maple syrup
• 1-2 scoops collagen (optional)**
• 1/2 teaspoon vanilla extract
• 1/2 cup mini chocolate chips***

METHOD

1. Mix all ingredients thoroughly in a large bowl.
2. Scoop out heaping tablespoons of dough and roll into balls (a small ice cream disher makes this very easy).
3. Serve right away, or store in an airtight container (these will keep in the refrigerator for up to five days or on the counter for up to two days).

Ingredients

• 400 grams Button mushrooms , finely chopped
• 2 Spring Onion (Bulb & Greens) , root and leaves chopped
• 2 cups Vegetable stock , or water
• 3 tablespoons Butter (Salted)
• 1 tablespoons Corn flour , or corn starch
• 1 cup Milk
• Salt and Pepper , to taste
• Coriander (Dhania) Leaves , small bunch, freshly chopped

Method

1. To begin making the Cream of Mushroom and Spring Onion Soup Recipe; heat oil in a large heavy saucepan; add the chopped mushrooms and the spring onions and cook until the mushrooms are tender.
2. The mushrooms will release a lot of water in the process. Do not discard the water. Add the salt and pepper and stir it into the mushroom misture. Set aside and allow the mushrooms to cool for a bit before pureeing in the blender.
3. Once the mushrooms are cooled a little, puree the mixture along with the rest of the ingredients until smooth or chunky (a personal choice).
4. Transfer the mushroom soup back to the saucepan and bring soup to a boil and cook until thickened.
5. Adjust seasonings like salt and pepper to suit your taste. Finally stir in the chopped coriander leaves.
6. Note you can adjust the consistency of the soup to be thicker or thinner by adding little or more water. The consistency of the soup is a personal choice.

Ingredients

1 cup cashew halves , or nut of choice

1 cup peanuts , or nut of choice

½ cup almonds

1 cup raisins or dried cranberries

½ cup M&M’s

Method

• In a large bowl, stir the cashews, peanuts, almonds, raisins and M&M’s until combined.
• Store trail mix in a mason jar or zip-top bag.

INGREDIENTS

• ¾cup sugar
• ¼teaspoon kosher salt
• ½cup unsweetened cocoa powder, preferably Dutch-processed
• 3tablespoons unsweetened chocolate, chopped (1 ounce)
• 1teaspoon pure vanilla extract
• 8cups cold milk, or unsweetened dairy-free alternative (see note)

 

method

1. Step 1Combine sugar, salt and ½ cup water in a small saucepan. Bring to a boil over medium heat, whisking to dissolve the sugar and salt, then add the cocoa powder while whisking. Whisk until smooth. Remove from the heat and add the chocolate. Whisk until melted, then whisk in the vanilla. Transfer to a jar and refrigerate until room temperature. If you’re in a rush, you can transfer the syrup to a heatproof bowl set in a larger bowl filled with ice and water. Stir until room temperature.
2. Step 2Stir or whisk 2 tablespoons syrup into 1 cup whole milk. Add more syrup to taste. Repeat with remaining cups.

Ingredients

• 1 bunch kale
• 1 tablespoon olive oil
• 1 teaspoon flaked sea salt

Method

1. Preheat an oven to 300 degrees F (150 degrees C). Line a rimmed baking sheet with parchment paper.
2. With a knife or kitchen shears carefully remove kale leaves from the thick stems and tear into bite size pieces. Wash and thoroughly dry kale with a salad spinner. Drizzle kale leaves with olive oil and toss to combine. Spread out in an even layer on the baking sheet without overlapping and sprinkle with salt.
3. Bake until the edges start to brown but are not burnt, 20 to 30 minutes.

Ingredients

1 tablespoon olive oil

1 cup diced red pepper

1 cup diced green pepper

1 cup diced yellow onion

2 cups packed baby spinach roughly chopped

1 cup mushrooms diced

2 cloves garlic minced

salt to taste

4 large eggs *

4 large egg whites *

hot sauce optional for drizzling on top!

Method

1. Preheat oven to 350 degrees F and generously grease a standard non stick 12-slot muffin tin with cooking spray. Set aside.
2. Heat a large non stick skillet over medium heat.
3. Once hot, add in oil, red pepper, green pepper, and onion, then cook for 5-7 minutes, or until peppers are tender, stirring regularly.
4. Add in spinach and mushrooms and cook for an additional 2 minutes.
5. In the last 30 seconds, add in minced garlic.
6. Season with salt and remove from heat.
7. Crack eggs/egg whites into a large 4 cup measuring cup, whisk together until smooth, then stir in the cooked vegetables.
8. Pour the egg/veggie mixture evenly into the prepared muffin pan, then bake for 15-30 minutes, or until the tops are firm to the touch and eggs are cooked.
9. Cool slightly and serve!

Ingredients

• 1 cup 2% cottage cheese
• 1 oz part skim mozzarella (shredded)
• 1/2 cup artichoke hearts (chopped)
• 1/2 cup cooked spinach
• 1 small garlic clove (minced)
• dash of salt and pepper to taste

Method

1. Mix the cottage cheese and shredded mozzarella in a microwave safe bowl.
2. Heat in microwave for 1-2 minutes or until the mix becomes bubbly and melty.
3. Add the chopped spinach, artichokes, garlic, and season with a dash of salt and pepper.
4. Return to microwave 1 min or until the full mixture is heated evenly.
5. Pair with multi-grain crackers, homemade pita chips, or veggies.

Ingredients:

• Peruk(chopped) – 2 large handfuls
• Soaked white peas – 1 cup
• Dry/red chillies – 6 or as per your taste
• Yongchak(tree bean) – 1 pod,scrapped and cut into horizontal strips
• Dry/smoked fish – 1 (steamed and deboned)
• Ngari(fermented fish) – 7/8 ,medium,steamed
• Salt – to taste
• Herbs for garnishing – lomba(lengmaser),tumningkhok(chameleon plant),tilhou(onion),fadigom(coriander),etc.

Method:

1) In a pressure cooker,put the peruk,3 cups water and bring to 2 whistles.Release the pressure immediately and leave aside to cool.

2) Scrap  the yongchak,cut into strips and leave aside.

3) Dry roast the soaked white peas and pound or grind them coarsely.Keep aside.

4) Now,take a muslin cloth(chakhum chhanna),place the cooked peruk on it and squeeze out the excess moisture.Next,loosen up or fluff up the squeezed and de-moisturised peruk and keep aside.

5) In a large bowl or plate,make a paste of the steamed ngari,chillies,fish and salt.Add yongchak,mix well with hand,then add peruk,mix well again and lastly add the coarsely grounded peas and mix till well blended.

6) Garnish with chopped herbs and serve as a side dish.

Ingredients

• Variyali/Saunf/Fennel Seeds – 2 tbsp
• Rock Sugar/Misri/Regular Sugar – 3-4 tbsp, as per taste
• Water – 4 cups
• Black Raisins – 1 tbsp, optional

Method

1. Take 2 tbsp of variyali and hand pound it or crush it for 1 sec on whip mode using mixer grinder.

1. In a bowl, add pounded variyali, rock sugar, or regular sugar and of water.
2. You can also add black raisins while soaking fennel seeds.
3. If using black raisins in this recipe, then decrease the sugar quantity.
4. Mix everything and soak it overnight or 4-5 hours.
5. Once soaked nicely, mash the raisins if added.
6. Strain the Variyali Sharbat. Squeeze soaked variyali well to get all its flavor.
7. If you prefer to have this Saunf Sharbat chilled, then during soaking, keep it in the refrigerator.
8. Serve refreshing Variyali Sharbat during hot summer days.

Ingredients

• 1cherry tomatoes halved (about 3 cups)
• 1english cucumbersliced into half moons
• 1/2mediumred onion sliced
• 2avocadosripe, chopped
• 2tablespoonsextra virgin olive oil
• 2tablespoonsbalsamic vinegar
• 1tablespoonhoney
• 1/2teaspoonsalt
• 1/4teaspoonground black pepper

Method

• Add the tomatoes, cucumber, red onion, and avocados to a large bowl.
• In a medium bowl, add the olive oil, vinegar, honey, salt, and pepper. Whisk until well combined.
• Pour the dressing over the vegetables. Stir gently.
• Serve immediately.