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Contents 2 Salads Rainbow Salad Protein Salad

2 Beverages Avacado Strawberry Smoothie Lemon & Ginger Tea

1 Dessert Oats&Dates kheer

Rainbow Salad This colourful and flavourful salad is loaded with vitamin C, beta-coratene, and other disease fighting antioxidants.

Calories : 39 Protein : 1.3g Carbohydrate: 8.4g Sugar: 5.9g Fat: 0.4g Fiber: 1.3g Sodium: 87mg Cooking Time: 15 min Lunch|Dinner Serving: 2 bowls

Rainbow Salad Go Get Them!

1 Yellow Bellpepper 1 Yellow Bellpepper 1 Carrot 1/2 Red Cabbage 1 Cup Boiled Peas For Dressing:1/4 Cup Soaked Almonds 2 tsp lemon juice 1 Small green chilli 1 Coined Ginger 1/2 tsp Salt 1/2 Cup water

Lets’s Cook Now!

Rainbow Salad

1. Take a chopping board and a knife and simply chop the cabbage, carrot, bellpepper and beetroot.

2. Take a mixing bowl and add all the chopped vegetables and a cup of boiled peas and mix them with a spatula.

Lets’s Cook Now!

Rainbow Salad

3. For dressing in a mixer grinder mix 1/4 cup of soaked almonds, 2 tsp lemon juice, 1 small chilli, 1 coined ginger, 1/2 tsp salt, 1/2 cup water, making to make a smooth paste.

4. Pour the dressing to your bowl of vegetables and mix it well and your salad is ready to eat!

Protein Salad Adding a source of protein to your breakfast salad can further reduce hunger and increase feelings of fullness Calories : 353.2 Protein : 16.6g Carbohydrate: 42.8g Potassium: 664.7 mg Fat: 14.3g Cholestrol: 12.5 mg Sodium: 87mg Prep Time :1-1.5 hrs Cooking Time: 5 min Breakfast Serving: 4 bowls

Protein Salad Go Get Them!

Kala chana 1 cup Whole green gram 3/4 cup Cottage cheese in small cubes 200 g Onion medium, finely chopped 1 Tomato medium, finely chopped 1 Fresh coriander leaves 2 tbsp Peanuts roasted and peeled 1/4 cup Raw mango chopped 1 tbsp Black salt to taste Roasted cumin powder 2 tsp Green chillies chopped 2-3 Black pepper powder 1/4 tsp Chaat masala 1/2 tsp Lemon halved 1

Lets’s Cook Now! 1. Soak kala chana overnight and drain.

Tie it up in a damp muslin cloth, and keep itfor 24 hours so that they can sprout.

Sprinkle a little water from time to time so that the muslin cloth does not dry up.

Similarly sprout green gram.

Protein Salad

Lets’s Cook Now!

Protein Salad

2.Take a large bowl, add sprouted kala chana, sprouted green gram, cottage cheese cubes, onion, tomato, coriander leaves, roasted peanuts, raw mango, black salt, roasted cumin powder, green chillies, black pepper powder and chaat masala. Squeeze the juice of lemon into the bowl and mix till well combined.

Avocado & Strawberry Smoothie Go Get Them!

1/2 Avocado,stoned,peeled and cut into chunks 150g Strawberry,halved 4tbsp low-fat natural yogurt 200ml semi-skimmed milk Lemon juice Honey

Lets’s Cook Now! Put all the ingredients in a blender and whizz until smooth. If the consistency is too thick, add a little water.

Avocado & Strawberry Smoothie

Avocado & Strawberry Smoothie

A creamy breakfast-friendly blend that's high in calcium and low in calories Calories : 197 Fat: 11g Saturates: 3g Carbohydrates: 15g Sugar: 5g Fibre: 3g Protein: 9g Salt: 0.3g Prep Time :5 min Cooking Time: No Time Breakfast Servings: 2

Avocado & Strawberry Smoothie Go Get Them!

1/2 Avocado,stoned,peeled and cut into chunks 150g Strawberry,halved 4tbsp low-fat natural yogurt 200ml semi-skimmed milk Lemon juice Honey

Lets’s Cook Now! Put all the ingredients in a blender and whizz until smooth. If the consistency is too thick, add a little water.

Avocado & Strawberry Smoothie

Avocado & Strawberry Smoothie

A creamy breakfast-friendly blend that's high in calcium and low in calories Calories : 197 Fat: 11g Saturates: 3g Carbohydrates: 15g Sugar: 5g Fibre: 3g Protein: 9g Salt: 0.3g Prep Time :5 min Cooking Time: No Time Breakfast Servings: 2

Lemon&Ginger Tea Combine lemon with root ginger to make this refreshing lemon and ginger tea that's a great alternative to caffeinated drinks.

Calories : 19 Fat: 0.11g Carbohydrates: 4g Sugar: 3g Fibre: 0.5g Protein: 0.2g Prep Time :5 min Cooking Time: No Time Servings: 2

Lemon&Ginger Tea Go Get Them!

1 Lemon 2 cm piece root ginger , finely sliced Honey to taste 2 Mug water

Lets’s Cook Now!

Lemon&Ginger Tea

STEP 1 Cut the lemon in half. Squeeze the juice from one half and slice the rest. Divide the lemon juice and slices between 2 mugs, along with the sliced ginger.

STEP 2 Fill the mugs with boiling water and leave to steep for 3 mins or until cool enough to sip. Sweeten with honey if you like.

Oats&Dates kheer Dates&Oats kheer is an tasty kheer made with oats and dates,this is sure to satiate your carvings in a smart and healthy way.

Calories : 171 Fat: 7.2g Cholesterol: 15.2g Carbohydrates: 15.2g Sugar: 5g Fibre: 1.9g Protein: 6g Sodium: 19mg Prep Time :10 min Cooking Time: 10 min Servings: 6

Oats&Dates kheer Go Get Them!

3/4 cup coarsely powered quick cooking rolling oats 6 tbsp sliced dates (Khajur) 3 cups cow’s milk 1/2 tsp cardamom(elaichi) powder

Lets’s Cook Now!

Oats&Dates kheer

1.Heat the milk in a deep non-stick pan and bring it to boil.

2.Add the oats and dates, mix well and cook on a medium flame for 4 minutes, while stirring continously.

Lets’s Cook Now!

Oats&Dates kheer

3.Switch off the flame, add the cardamom powder and mix well.

Refrences Rainbow Salad:- https://youtu.be/OBOrb-BsQjk (Satvik Movement) Protein Salad:- https://youtu.be/TKEgCMyU65Q (Sanjeev Kapoor Khana Khazana) Beverages:- BBC Good Foods Dessert:-https://www.tarladalal.com/oats-and-dates-kheer-healthy-indiandessert-without-sugar-41965r

Thank you!

Made ByShivanshi Sharma