RECIPES

1. Lentil Soup Recipe (Yellow Split Pea)

A bowl of soup with cilantro and meat.

Preparation:

  • 1 Add Lentils 1 cup – 200 grams + 4 cups of fresh water in a pressure cooker.
  • 2 Next add chopped tomatoes, green peppers, ginger and garlic and add the spices (salt, turmeric and paprika and stir it).
  • 3 Cook the ingredients in the pressure cooker for 15 minutes till the steam rises and then let it cool for 10 minutes.
  • 4 Next take 2 tbsp. of oil and add the cumin and mustard seeds and bring it to a boil on the heat and add it to the lentil soup.
  • 5 Now add freshly chopped cilantro and enjoy your dish.

Ingredients:

  • 1 cup of raw split yellow pea lentils
  • 2 medium whole red tomato - 240 grams
  • 2 raw Serrano green peppers - 12 grams
  • 5 slices of fresh raw ginger root - 11 grams
  • 2 cloves raw garlic - 6 grams
  • Table salt 1/2 tsp.      – 3 grams
  • Mustard seeds 1tsp - 2 grams
  • Cumin seeds 1 tsp.  - 2.1 grams
  • Ground Turmeric ½ tsp. - 1.5 grams
  • Red ground Paprika ¼ tsp. - 0.6 grams
  • Fresh Cilantro ¼ cup - 4 grams
  • Canola Oil or clarified butter - 2 tbsp. - 28 grams

2. Wild Rice Recipe

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Ingredients and Preparations:

  • Take 2 cups of organic wild rice, preferably soaked for 2 hours. Add 5 cups of water
  • Next keep it to boil for 30 minutes on a low flame.
  • It is ready to serve.
  • 2 cups = 320 grams

3. Vegetarian Delight

Two bowls of rice and broccoli with chop sticks.

Ingredients and Preparation:

  • 2 bunch of fresh broccoli – (chopped). Boil and then cool for color.
  • 2 bunch of broccoli – 608 g x 2 = 1,216 grams
  • 2 large red potatoes with skin – 369 g x 2 = 738 grams
  • 2 Extra Firm Organic Tofu, non-GMO  - 453.5 x 2 = 907 grams
  • Ground Cardamom ¼ tsp cloves raw garlic – 0.5 grams
  • Table salt ¾ tsp. – 4.5 grams
  • Ground Turmeric ½ tsp. - 1.5 grams
  • Red ground Paprika ½ tsp. – 1.15 grams
  • Canola Oil or clarified butter - 2 tbsp. – 14 x 2 = 28 grams

4. Green Bean (Mung) Soup Recipe

A bowl of soup with green beans and carrots.

Ingredients:

  • 1 cup of green beans – (1 tbsp. = 45 calories). 1 cup is 15 tbsp. = 720Kcal.
  • Lentils 1 cup – 207 grams + 4 cups of fresh water
  • 2 medium whole red tomato - 246 grams
  • 1 raw Serrano green peppers - 6 grams
  • 1 inch of fresh raw ginger root – 2-4 grams
  • 2-3 cloves raw garlic – 6-9 grams
  • Table salt 1tsp.      – 6 grams
  • Mustard seeds ½ tsp - 1 grams
  • Cumin seeds ½ tsp - 1 grams
  • Ground Turmeric ½ tsp. - 1.5 grams
  • Red ground Paprika ¼ tsp. - 0.6 grams
  • Fresh Cilantro ¼ cup - 4 grams
  • Canola Oil or clarified butter - 2 tbsp. - 28 grams

Preparation:

  • 1 Add Lentils 1 cup – 200 grams + 4 cups of fresh water in a pressure cooker.
  • 2 Next add chopped tomatoes, green peppers, ginger and garlic and add the spices (salt, turmeric and paprika and stir it).
  • 3 Cook the ingredients in the pressure cooker for 15 minutes till the steam rises and then let it cool for 10 minutes.
  • 4 Next take 2 tbsp. of oil and add the cumin and mustard seeds, may add bay leaf and dried red jalapeno pepper for taste and color and bring it to a boil and add it to the lentil soup.
  • 5 Now add freshly chopped cilantro and enjoy your dish.

5. Protein Pancake/Protein Dosa

A plate of food with some kind of green stuff

Ingredients:

  • Whole Green Mung beans – 1 cup – 207 grams
  • Split Yellow Mung Beans – 1 cup – 197 grams
  • Wild Rice – 0.5 cup - 80 grams
  • Organic Avocado oil 1 tbsp. – 14 grams
  • Raw Onion – 1 small – 70 grams
  • Ginger Root – 1 inch - 11 grams
  • Serrano Peppers – 2 – 12 grams
  • Table salt – 1 tsp. – 6 grams

Preparation:

  • 1 Wash the Mung beans (whole and split) and wild rice and then soak in water for 4-6 hours.
  • 2 Add the soaked ingredients into a food processor and add the onion, peppers, ginger and salt and prepare your pancake/dosa batter (slightly coarse consistency).
  • 3 Take a flat ceramic pan and heat in medium flame and slightly grease with avocado oil.
  • 4 Next pour your batter and make rounded pancakes.
  • 5 Enjoy this healthy breakfast with coconut-mint or cilantro chutney. Prepare roughly 12 such pancakes.

6. Brussels Sprouts/Potatoes/Edamame

A bowl of brussel sprouts on the table

Ingredients:

  • Brussels Sprouts – 1 pound – 454 grams
  • Edamame, frozen – 1 cup - 118 grams
  • 3 medium size red potatoes with skin – 213 grams - 639 grams
  • 3 garlic cloves – 9 grams
  • Red ground pepper ½ tsp.  - 0.9 grams
  • Table salt 0.5 tsp. – 3 grams
  • Ground Turmeric ½ tsp. - 1.5 grams
  • Mustard seeds ½ tsp. – 1 gram
  • Canola Oil 1 tbsp. – 14 grams

Preparation:

  • 1 Chop the Brussels sprouts into desired size, boil and rapidly cool to retain color.
  • 2 Cut the potatoes into smaller pieces.
  • 3 Heat the canola oil on a ceramic or copper pan, and add mustard seeds.
  • 4 Add the sprouts and potatoes and the Edamame and let it cook in the heat and steam. Cover the top with occasional stirring.
  • 5 Next add the spices as indicated for taste.
  • 6 Enjoy a healthy and delicious meal with brown, or wild rice or multi-wheat bread.