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H EALTHY E ATING


P U R VI D UG AR

H E A LT H Y E AT IN G 100 NUTRITIOUS RECIPES


Publishing House, 2018

© Purvi Dugar, 2018 ISBN 123 4 5678 9 012 3 Typeset in Avenir Book by Publishing House, City, Country. Printed and Bound by Printing Press, City, Country.


C ONT E NTS

1 1. QUINOA

BOWL WITH AVOCADO AND EGG 2

2. MUSTARD-DILL

SALMON WITH CRISPY ASPARAGUS FRIES 3 3. BROWNIES 4-5

4. SWEET

POTATO AND CHICKPEA CURRY


Q UI NOA B O WL W IT H AVOCA D O

A ND

E GG

Hands on Time 20 Mins • Simmering Time 20-25 Mins • Yield 4 Sevings

Ingredients

How to Make It

2 teaspoons extra-virgin olive oil, divided

Whisk together 1 1/2 teaspoons oil, vinegar, and dash of salt.

1 teaspoon red wine vinegar 1/4 teaspoon kosher salt, divided

Combine quinoa, tomatoes, beans, cilantro,

1 cup hot cooked tricolor quinoa

and 1/8 teaspoon salt; toss gently to combine. Divide mixture evenly between 2 bowls.

1 cup grape tomatoes, halved

Heat a medium nonstick skillet over medium.

1/2 cup canned unsalted black beans, rinsed, drained, and warmed

Add remaining 1/2 teaspoon oil; swirl to coat.

2 tablespoons chopped cilantro, plus more

Crack eggs, 1 at a time, into pan. Cover; cook

for garnish

until whites are set and yolk is still runny, 2 to 3 minutes.

2 large omega-3 eggs 1/2 ripe avocado, sliced

Drizzle dressing evenly over quinoa mixture;

Chicory

top with eggs and avocado. Sprinkle with remaining dash of salt. Garnish with additional cilantro, if desired.

Nutrition Calories 343 • Fat 16.4g • Satfat 3.1g • Monofat 9g • Polyfat 3.1g • Protein 15g • Carbohydrate 35g • Fiber 9g • Cholesterol 186mg • Iron 4mg • Sodium 332mg • Calcium 86mg • Sugars 3g

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M USTAR D D ILL S ALM ON W IT H C R IS PY A S PA R A GU S F R IES Hands on Time 20 Mins • Simmering Time• 20-25 • Yield 4 Sevings Total Time 35 Mins Yield 4Mins Sevings

Ingredients

How to Make It

Ingredients 1⁄2 cup butter, melted

How to Make Preheat oven It to 350°F. Grease an 8 inch

1 large egg 1⁄2 cup unsweetened cocoa

square pan to or 425°F. line with Heat oven In foil. a shallow bowl, beat egg and 1/4 teaspoon each salt and pepper. In a medium bowl combine melted butter

salt 1Kosher cup sugar

and and stir until cocoa is dissolved. Placecocoa flour in another shallow bowl. In a large

Pepper 2 eggs

Add and mix well. bowl,sugar combine panko and Parmesan. Work-

1 cup vanilla panko 2 teaspoons

ing in batches, coat asparagus in flour, dip Add eggs one at a time and stir until well into egg, then coat in panko mixture, presscombined. Stir in vanilla, flour and salt until ing to adhere. Place on a large rimmed bakyou no longer see any flour (do not overmix). ing sheet. Roast until golden brown and crisp,

1 oz. Parmesan, grated (1/2 flour cup) 1⁄2 cup 1 lb. asparagus (medium thickness), 1⁄4 teaspoon salt

trimmed

Additions 2 tbsp Dijon mustard

12 toin15additions. minutes. Spread in pan and bake for Fold

1 -2 cup chocolate chips (semisweet, white, 1 tbsp whole-grain mustard

approximately 25 minute. Meanwhile, in a small bowl, combine mus-

butterscotch, peanut butter) 3 tbsp fresh lemon juice

tardsNOT and OVER-BAKE 2 tablespoon lemon Season DO — your juice. brownies will salmon with 1/4 teaspoon salt and 1/2 teacome out dry. Adjust time/temp accordingly

1 -2 cup chopped maraschino pieces cherry

spoon pepper place second baking for your oven. and If you do on theaknife/toothpick sheetitlined withcome nonstick test, should out foil. withSpread moist mustard crumbs, sauce evenly over tops of fish. Roast until not clean.

-2 cup 1 1/4 lb. skinless salmon 1fillet, cut raisins into 4

1 -2 cup chopped nuts 1/2 cup mayonnaise 1 -2for cup M&M 2 tbsp chopped dill, plus more topping

opaque throughout, 10 to 12 minutes. Cool completely before cutting into squares. In a small bowl, combine mayonnaise, dill, For vegetarians omit the marshmallows. and remaining tablespon lemon juice. Serve

1 -2 cup Reese’s pieces Nutrition 1 -2 cup miniature marshmallow Calories 630 • Fat 41g • Satfat 7.5g

salmon withrecipe, asparagus dill pan mayonnaise. For double bakeand in 9x12 and add Top with more dill if desired. 5 minutes to baking time.

Nutrition • Protein 38g • Carbohydrate 27g • Fiber 2g 41g • Sodium 960mg Calories 630 • Fat • Satfat 7.5g • Protein 38g • Carbohydrate 27g • Fiber 2g • Sodium 960mg

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B ROWNI ES Total Time 35 Mins • Yield 16 Sevings

Ingredients

How to Make It

1 tbsp light olive oil

Heat the oil in a large deep fryingor sauté pan (one that has a lid) over a medium heat. Add

1 large red onion, finely sliced

the onion and fry, stirring occasionally, for 5

1 large leek, sliced

minutes until starting to soften. Add the leek

1tbsp mild curry paste – or more if you like

and fry for a further 5-7 minutes or until both

your food a bit spicier (we like Patak’s korma

the onion and the leek have softened and

or tikka paste)

the onion is translucent.

Thumb-size piece fresh ginger, grated

Add the curry paste and stir over the heat for

2 large sweet potatoes, peeled and cut into

a minute, then stir in the grated ginger and

large cubes – or use a mix of sweet potato

cook for a further minute.

and pumpkin or butternut squash

Add the sweet potato chunks (and pump-

400ml tin coconut milk

kin/butternut squash, if using), coconut milk,

400g tin chickpeas, drained and rinsed 

rinsed chickpeas, tomatoes, tomato purée

400g tin chopped tomatoes

and lentils. Stir well, bring to the boil, then

1 tbsp tomato purée

turn down the heat, put the lid on the pan and simmer for 20-25 minutes until the sweet

25g dried red lentils

potato is tender.

115g pack baby leaf spinach

Take off the lid, stir in the spinach leaves and

Bunch fresh coriander, finely chopped

cook for 3 minutes until the spinach has

1 lime, halved,

wilted. Stir in half the coriander and squeeze

Dairy-free yogurt, finely chopped cucumber

in half the lime.

and rice to serve

Cut the remaining lime half into wedges and serve the curry immediately with cooked rice,

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S WEE T P OTATO

A ND

C H ICKPEA C U R RY

Hands on Time 20 Mins • Simmering Time 20-25 Mins • Yield 4 Sevings

Nutrition

alongside small bowls of yogurt and chopped

Calories 509kcals • Fat 23.4g (15.5g satu-

cucumber with the lime wedges for squeezing

rated) • Protein 12.7g • Carbohydrates

over.

Sprinkle

the

remaining

coriander over the top and serve straight-

55.5g (18.2g sugars) • Fibre 13g • Salt 0.4g

away. Tips: If you’re not on a vegan diet, serve the curry with regular greek yogurt, if you like. Make ahead: Make the sweet potato and chickpea curry to the end of step 4, cool completely, then freeze in portions for up to 3 months. Defrost in the fridge overnight, then reheat until piping hot. You might need to add a splash of extra water if it looks a little dry

4


S WEE T P OTATO

AND

C HI C KPEA C U R RY

Hands on Time 20 Mins • Simmering Time 20-25 Mins • Yield 4 Sevings

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