Stepathlon’s

RecipesHealthy

Contents

Breakfast & Snacks...................01

Main Meals.................................07

Salads...........................................14

Desserts.......................................19

SnacksBreakfast

&

Double Delight

Ingredients

Ingredients

OatsMilkChopped nutsApplesRaisins or dried cranberryCinnamon

2 eggsSpinachMushroomsOlive oilSea salt

Soak oats in milk overnight. The next morning add a couple of tablespoons of your favorite chopped nuts, diced apple, raisins or dried cranberry and cinnamon.

Preparation:

Whisk eggs, add chopped spinach and mushroom to omelet mixture and cook in a little bit of olive oil. Flavor with sea salt.

Preparation:

Sharmistha Sahoo

Homemade Muesli

Mushroom and Spinach Omlette

Mixed Vegetable Omelette

Ingredients30 gms cabbage

30 gms onions

30 gms fenugreek leaves

20 gms tomato

20 gms green peas

15 gms coriander leaves

15 gms green chillies

2 tbsp vegetable oil

2 tsp red chilli powder

½ tsp turmeric powder

2 eggs

salt to taste

Finely chop cabbage, onion, tomato, green chillies, fenungreek leaves and coriander. Heat the pan on a low flame and put some oil into the pan. Add onions and green chillies and fry until light brown. Then add cabbage, green peas and fry well. Add turmeric powder, red chilli powder and salt. Mix well. Add fenugreek leaves and tomato, mix well. Crack the eggs into a bowl and whisk them. Pour into the vegetable mix and cook on both sides. Serve hot.

‘As a quick breakfast this can be a very good source of protein, carbohydrates and fibre. ’

Preparation:

-Jayshree Bansod

Healthy Oats UpmaIngredients1/2 cup oats1/2 cup mixed vegetables parboiled (such as carrots, french beans, green peas, broccoli)1 tsp chopped green chilies1 small onion chopped2 tbsp oil1 tsp mustard seeds 2 cups boiling water1 tsp sugar10 gms curry leaves2 dry red chilies2 tbsp coriander leaves1 tbsp butter2 tbsp grated cheese2 tbsp lemon juicesalt to taste

Heat oil in pan and add mustard seeds. When they crackle, add green chilies, red chilies and curry leaves and sauté for 1 minute. Then add chopped onions and sauté until the onions become golden brown. Add oats and again sauté for 2-3 minutes. Add boiled water, vegetables and salt and allow it to cook until the water evaporates. Add sugar and lemon juice and mix. Add butter and mix again. Put it in a serving bowl and garnish with coriander.

‘Oats are an excellent and nutritious food. Oats contain protein, carbohydrates, calcium, iron, zinc and B group vitamins.’

Preparation:

-Jayshree Bansod

Oats Cereal BarIngredients2 cups white oats1 cup wheat flour (sieved)¾ cup powdered brown sugar¾ cup seedless raisins½ cup wheat germ½ cup toasted and chopped walnuts½ tsp salt½ tsp powdered cinnamon½ cup oil½ cup honey½ cup corn syrup2 tbsp vanilla essence

Preheat oven to 175°C. Line a 13×9 inch tray with foil and grease with oil. In a large bowl, mix all the dry ingredients, in a small bowl mix the remaining liquid ingredients. Mix both the dry and liquid ingredients and press the mixture evenly into the prepared tray. Bake in oven for 20-25 minutes or until the edges are golden brown. Cool and transfer on a wire rack. Cut into bars and wrap them individually.

Preparation:

-Minal Mehta

Mixed Fruit Hungama

Ingredients2 tbsp pineapple, squashed ¼ cup water 2 tbsp water melon, chopped2 tbsp kiwifruit, chopped2 tbsp green grapes2 tbsp apple1 tbsp lime juice ( optional)Crushed ice

Mix pineapple squash and water. Put the chopped fruits in the glass and add the pineapple squash and lime juice. Add some crushed ice in it.Serve immediately.

Preparation:

-Preeti Lal

Green Shots of Cucumber With Cucumber MocktailIngredientsFor Snack4 medium cucumbers3/4 cup low- fat chees/ricotta1 tsp mint leaves, finely chopped1/2 cup peas, boiled1 tsp green chilli paste4 tsp fresh low-fat curd / yoghurt1 tsp black pepper powder1 tsp chat masala2 tsp oilSalt to tasteFor Mocktail2 medium cucumbers1/2 cup mango pulp2 tsp lemon juice1tsp jaljeera powder2 tsp sugar syrupSalt to taste2-3 ice cubesCucumber and mango for garnishing

Peel and cut each cucumber into 2 parts vertically. Scoop out the centre of each piece using a scooper/knife. Keep aside. Heat oil in a pan, add green chili paste and peas. After 5 minutes add paneer and yoghurt. Mix well and cook for another 5 minutes until light golden. Now add pepper powder, chat masala, mint leave and salt. Mix Well and divide into equal portions. Stuff each cucumber slice with a portion of the prepared mixture.Cut each slice into 3 equal portions and garnish with mint leaves . Serve with a smile.

Place the cucumber and mango pulp into a blender, cover and blend until smooth. Add sugar syrup, lemon juice, jaljeera powder and salt. Pour into glasses with ice cubes and serve.

To prepare snacks

To prepare mocktail

Ira Gulati

‘If you love the color green,

your children will surely love this.’

MealsMain

Chilli Baby CornIngredients1/4 kg baby corn, cut into pieces2 small onions, quartered (optional)6-7 tsps spring onion whites3-4 tsps spring onion greens1 tsp chopped garlic1 tsp chopped ginger2 tsp soya sauce2 tsps vinegar1 tsps corn flour and 5 tsps water combined1/2 tsp brown sugar1 large green capsicum, cut into thin slices1 1/2 tsps tomato sauce1 tsp green chilli paste2 tsps oilLarge pinch black pepper pwd1/4 tsp ginger-garlic pasteSalt to taste

Heat 2 tbsps oil in a flat pan, place the thinly coated baby corn pieces next to one another and shallow fry till brown. Flip over and let it brown the other side. Remove and keep aside. Heat a heavy bottomed vessel, pour in the left over shallow fried oil, add the chopped ginger and garlic and saute on high flame for about 30 seconds. Add the chopped spring onion whites and quartered onions and saute for a further 2-3 minutes. Add sliced capsicum and stir fry on high flame for 3 minutes. Add green chilli paste, tomato paste, soy sauce, vinegar, sugar and combine. Add the sauted baby corn and toss for a minute on a high flame. Add 1/4 cup water and adjust salt if necessary. Add the corn flour water and combine on high flame, tossing the contents, for 3 minutes. You will find that it becomes thick due to the corn flour. Add the chopped spring onion greens and combine. Garnish with more spring onion greens.

Preparation

-Shikha Shah

Hariyali TikkiIngredients1 cup multi grain six coarselygrounded (rice, wheat, kichadi dal, chana dal, bajara and jower)1 cup curd / yoghurt1 cup grated gourd (lauki)25 gm methi Leaves1 tsp ginger-garlic pastechilli pastedry red chilli1/2 tsp turmeric powder,salt to taste1 tsp sugar1 tsp fruit salt 2 tsp oil1 tsp mustard seeds1tsp tilpinch of hingcoriander eaves

Mix multi grain flour and curd and keep aside for 1 hour. Add lauki, paste, haldi, salt, sugar and a little water to make a thick batter. Add fruit salt. Mould with your hands. than bake for 15 to 17 minutes. When golden brown, remove from oven and mould. In a heated pan, add oil, mustard seeds, til seed, hing, curry leaves, dry red chilli and methi leaves. Cut the muffins and add them to pan. Mix well and sprinkle coriander leaves.

Preparation:

-Jayshree Mehta

Palak Paneer Magic

Ingredients100 gms spinach (palak)4- 5 green chilliesI tsp crushed black pepper100 gms paneer2 tbsp raisinsSalt to taste2tbsp cashew nuts1 tsp chat masala

Wash the spinach and steam for 2 minutes. Arrange them on a plate in a single layer.Mash the paneer and add chopped green chillies, raisins, chopped cashew nuts, black paper, salt and mix well. Roll the paneer mixture into a tight roll. Place the roll on the spinach and roll again. Cut into equal sized round pieces. Grill for 5 minutes. Sprinkle chat masala on top and serve.

Preparation

-Preeti Lal

Pepper PassionIngredientsFor Filling:

½ cup onion, finely chopped

½ cup corn, boiled

½ cup spinach, finely chopped

½ cup potato, boiled

¼ cup green peas, boiled

¼ cup green chilli, finely chopped

¼ cup red capsicum, chopped

1 tsp maida

1 tbsp butter

2 tsp grated cheese

¼ cup milk

Salt to taste

Black pepper powder to taste

For Serving

5 red capsicums

Heat the Butter in kadai and add onion, roast for 1 minute.Add the spinach, red Capsicum, green chillies and cook for another 3 to 4 minutes.Add corn, potato, green peas, salt, cheese, maida and milk and pepper. Cook on medium heat for2 minutes until mixture is thick. Turn off the gas and remove from heat. Take red peppers and cut it down the middle. Fill each with the filling. Grill in oven at 180 C for 5 minutes.‘Put this pepper passion in your mouth and reach heaven.’

Preparation:

-Krishna Chavda

Sooji Ka ChilaIngredients1 cup sooji3-4 tablespoons of curd / yoghurtsalt to tasteblack pepper to tastered chilli powder to tastewater to make batter2-3 green chillies, finely chopped A few coriander leaves, finely chopped 1 carrot finely chopped 1/2 cup peas boiled and mashedoil for shallow frying

Take a bowl and add sooji, curd, salt, black pepper, red chili powder, green chillies and coriander leaves. Add water and make a batter with a consistency that is neither too thick nor too thin. Now, add boiled carrot and peas and mix them well. Take a tawa or fry pan and add 2-3 tablespoons of oil. Place some of the batter on the tawa and spread it evenly. Cook one side for about 2-3 minutes and then turn it over and cook for another 2-3 minutes. It is then ready to serve.

Preparation:

-Meenakshi Kapur

Instant Stuffed Idlis

Ingredients 2 cup sooji1 cup dahiWarm waterChopped onions,tomatoes Boiled peasGreen chilliesA sachet of Eno

Preparation:

-Nisha Dhingra

Make a batter with sooji,dahi and warm water. Add freshly chopped onions, tomatoes and boiled peas to the batter. You can add any other vegetable of your choice. Add green chilly. Finally add salt to taste and a sachet of Eno. Mix well and steam in idli sanchas. An oil free, steamed and delicious snack is ready.

-Papple (Caramel Wings)

-Jayesh.Bhatia

-Jayesh.Bhatia

KhichdiPut rice in cooker, add haldi ,1 cup moong and then boil it.

Paneer steakMarinate paneer steak in all greens that have been ground together. Grill on both sides chermoula style

Chop cucumber and onion and to yoghurt. Stir and serve.

Cucumber Yoghurt

Quick Meals

Salads

Mixed Salad

Ingredients50gms cucumber50 gms beetroot50 gms carrot30 gms tomato20 gms green garlic shallot20 gms green coriander leaves2-3 tsp lemon juice1 ½ tsp cumin powder ½ tsp black pepper powdersalt to taste

Chop cucumber, beetroot, carrot and tomato into fine small pieces. Finely cut green garlic shallot and green coriander leaves. Take a large bowl and mix all vegetables. Add cumin powder, black pepper powder, salt and lemon juice. Mix well. Put the salad onto a plate and decorate with the slices of cucumber, carrot, beetroot and lemon. ‘This is a very healthy oil free salad which makes is suitable for all age groups.’

Preparation:

-Rameshwari Bansod

Sprout SaladIngredients30 gms full green moong beans (moong dal)30 gms full brown moth beans (matki dal)30 gms bengal gram (full brown chana dal)30 gms tomato20 gms capsicum1 tsp chat masalasalt to taste

Soak moon dal, matki dal and chana dal over night in water. The next day drain the water and wrap them in a muslin cloth (make a potli) for another day. Then your sprouts will be ready.Finely chop capsicums and tomato. In a bowl mix the sprouts, tomato, capsicum, chat masala and salt. Arrange on a plate. For decoration you can also cut a small tomato and stuff it with the salad and some chopped capsicum.

Preparation:

-Jayshree Bansod

Sprout Lentil SaladIngredients1 ½ cup sprouted moong

1 cup chopped tomatoes

1 cup chopped cucumber

1 sliced orange

1 tbsp chopped coriander

1 seeded and chopped green

chilli (optional)

Salad Dressing

1/2 tsp black pepper

1 tsp salt, adjust to taste

1 tsp ground roasted cumin

seed (jeera)

1 tbsp lemon juice, adjust to taste

2 tbsp yogurt (optional for vegan)

1 tbsp ginger juice

1 tsp sugar

1 tbsp olive oil

How to make sprouts:Soak whole moong for 10 to 12 hours. Water should be about four times more than the moong. After soaking the moong, it will double in volume. Line a colander with muslin cloth. Drain the water and loosely wrap the beans with the muslin cloth. Store the soaked beans in a warm dark place. Alternatively you may also use a sprout maker.Mix all the salad dressing ingredients together. Keep aside.Next cook the sprouts with salt and 1/4 cup of water in a saucepan as it comes to boil turn off the heat. Cover the pan for about three to four minutes, drain any liquid. Let the sprouts cool to room temperature and add the dressing. In a serving dish make arrange tomatoes, cucumber and oranges. On top add the spiced sprouts. Garnish with coriander and green chili.

Preparation:

-Shyla Bhadwal

Sprout salad is a very colorful, refreshing and healthy dish and also a good source of protein

Desserts

Baked Apples

Ingredients2 large apples3 dried figs1 tsp of cinnamon1½ tsp of chopped walnuts1 tsp honey½ cup hung curd/yogurtSome oil to brush the cooking dish

Cut the top of the apples off (like a cap) and set it aside. Core the apples and remove the seeds from the centre. Try not to pierce through the flesh whilst doing so. In a small bowl, chop the figs and combine them with walnuts and cinnamon. Put the apples on an lightly greased microwaveable glass bowl and stand them up straight on an oiled microwaveable glass bowl and stuff the centre with the fig mixture. Put in as much of the filling as possible. Make a clean, skin deep horizontal slash around the apple, to stop the skin from wrinkling under the heat. Now place the caps on top of the apples and microwave it them on high (600-700 watts) for 5 minutes, until a butter knife goes in without any resistance. The apples should be tender. For the hung curd dressing, whisk the hung curd with a bit of cinnamon, salt and honey, until you get a creamy texture. As an option, you can also add some roasted walnuts to the dressing for additional crunch. Serve the dressing on the side with the baked apples.‘As promised, a fresh, simple and rustic express-dessert. Cheers!!’

Preparation:

-Antara Roy

Oat Ladoos

Ingredients2 cups oatsSesame seedsGround nuts1 cup milkChopped cashew nuts, almonds½ tsp ghee

Roast oats and sesame seeds in a pan stirring continuously. Allow to cool. Roast ground nuts in a pan stirring continuously until roasted. Allow to cool. Mix together the oats, sesame seeds and ground nuts and blend into a fine powder in a mixer. Add a few drops of milk, if necessary, to combine the ingredients and to form a soft dough whilst grinding in the mixer. Place the dough into a bowl and add chopped cashew nuts, almonds and half a tablespoon of ghee, mix well and leave for 10 minutes. Grease your palms lightly and form round balls to give the shape of a ladoo.Your Oat Ladoos are ready to serve!

Preparation:

-Geetha Sridhar

Khajoori Oats Delight

Ingredients1 cup khajoor (Dates) de-seeded and finely chopped1/2 cup roasted oats1/2 cup milk powder1/2 cup mixed dry fruits, finely chopped

Put dates into a heated pan, and stir for 10-12 minutes on heat until they become soft. Then add roasted oats and dry fruit. Mix well. Take off the heat and add milk powder. Mix well.Quickly make small balls with the mixture and coat them with oats. Enjoy the dish by popping it into your mouth and feeling the texture and taste of melting date and crunchiness of oats and dry fruits.

Preparation:

-Saba Rehan

Drinks

Green Delight Smoothie

Ingredients1 banana, cut in chunks1/2 cup yoghurt1 apple, cored and chopped1/2 cups fresh spinach leaves2 tsp honey2-3 ice cubesBanana and apple slice to garnish

Place the banana, yoghurt, apple and spinach into a blender. Cover and blend until smooth.Now add honey and, to make the smoothie colder, add some ice cubes.Pour into glasses and serve

Preparation:

-Ira Gulati

Refreshing DrinksIngredients½ cup roasted and soaked oats½ cup of curd / yoghurt5 slices of pineapple4 tsp honeyHandful of almondsCrushed Ice

IngredientsFreshly Squeezed juice ofCucumberMint OrangesGrapePomegranateIce (optional)

Preparation:

-Saba Rehan

-Rahul Jain

Pineapple and Oatmeal SmoothiePour all the ingredients in a blender and add some crushed ice. Blend. Pour into a glass and serve chilled.Enjoy

Preparation:Take some cucumber and mint juice and add it to a mixture of orange, grape and pomegranate juice. Shake the mixture well and add ice if desired. Have a glass in the morning and post-workout.Remember to avoid salt and sugar though. You can also add a few other juices if you wish to.

Homemade Fruit Mocktail

Refreshing DrinksIngredients½ Cup roasted and soaked oats½ cup of curd / yoghurt5 slices of pineapple4 tsp honeyHandful of almondsCrushed Ice

IngredientsFreshly Squeezed juices ofCucumbersPudina OrangesGrapePomegranateIce (optional)

Preparation:

Saba Rehan

Saba Rehan

Pineapple and Oatmeal SmoothiePour all the ingredients in a blender and add some crushed ice. Blend. Pour into a glass and serve chilled.Enjoy

Preparation:Take some cucumber-pudina juice and add it to a mixture of orange, grape and pomegranate juice. Shake the mixture well and add ice if desired. Have a glass in the morning and post-workout.. This tasty drink will not only refresh you, but also keep you energized and healthy.Remember to avoid salt and sugar though. You can also add a few other juices if you wish to, though this is one of my favourite conbinations.

Homemade Fruit Mocktail