RECIPES

1. Lentil Soup Recipe (Yellow Split Pea)

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

Nutrition Facts

Nutrition Facts
Serving Size	492.2g
Amount Per Serving
Total Servings - 10
Calories 99
% Daily Value
Total Fat	3.1g	5%
Saturated Fat	0.3g	2%
Sodium	119mg	5%
Total Carbohydrate	14g	5%
Dietary Fiber	2.5g	10%
Sugar	1.1g
Protein	5.1g	10%
Vitamin A		5%
Vitamin C		8%
Calcium		1%
Iron		8%
Daily values are based on 2000-calorie diet.

Meal Nutrition Facts And Analysis

Fats and Fatty Acids

Nutrient	Amount	DV
Fat	3.11 g	5%
Saturated fatty acids	0.251 g	1%
Monounsaturated fatty acids	1.842 g
Polyunsaturated fatty acids	0.928 g

Proteins and Amino acids

Nutrient	Amount	DV
Protein	5.1 g	10%
Arginine	0.377 g
Glutamate	0.851 g
Isoleucine	0.211 g	15%
Lysine	0.342 g	16%
Threonine	0.178 g	17%

Sterols

Nutrient	Amount	DV
Beta-sitosterol	11.6 mg
Campesterol	6.77 mg
Cholesterol	0 mg	0%
Phytosterols	1.98 mg
Stigmasterol	0.08 mg

Other

Nutrient	Amount	DV
Ash	0.97 g
Caffeine	0 mg

Vitamins

Nutrient	Amount	DV
Betaine	0 mg
Choline - Folate - Folic acid	20.6 mg - 96.22 mcg - 0 mcg
Niacin	0.682 mg	3%
Pantothenic acid	0.441 mg	4%
Riboflavin	0.048 mg	3%
Thiamin	0.18 mg	12%
Vitamin A	242.64 IU	5%
Vitamin B12	0 mcg	0%
Vitamin B6	0.138 mg	7%
Vitamin C	5 mg	8%
Vitamin D	0 IU	0%
Vitamin E	0.75 mg	2%
Vitamin K	5 mcg	6%

Minerals

Nutrient	Amount	DV
Calcium, Ca	11.09 mg	1%
Copper, Cu	0.167 mg	8%
Fluoride, F	0.6 mcg
Iron, Fe	1.43 mg	8%
Magnesium, Mg	12.99 mg	3%
Manganese, Mn	0.34 mg	17%
Phosphorus, P	62.74 mg	6%
Potassium, K	200.03 mg	4%
Selenium, Se	0.3 mcg	0%
Sodium, Na	119.0 mg	5%
Zinc, Zn	0.7 mg	5%

2. Wild Rice Recipe

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

Nutrition Facts

Nutrition Facts
Serving Size	320 g
Total Servings 20
Calories	1142
% Daily Value
Total Fat	3.5g	5%
Saturated Fat	0.5g	2%
Sodium	22mg	1%
Total Carbohydrate	240g	80%
Dietary Fiber	20g	80%
Sugar	8g
Protein	47g	94%
Vitamin A		1%
Vitamin C		0%
Calcium		7%
Iron		35%
Daily values are based on 2000-calorie diet.

Meal Nutrition Facts And Analysis

Fatty acid composition pie chart with legend

Fats and Fatty Acids

Nutrient	Amount	DV
Fat	3.46 g	5%
Saturated fatty acids	0.499 g	2%
Monounsaturated fatty acids	0.509 g
Polyunsaturated fatty acids	2.163 g

Proteins and Amino acids

Nutrient	Amount	DV
Protein	47.14 g	94%
Arginine	3.635 g
Glutamate	8.208 g
Isoleucine	1.978 g	141%
Lysine	2.013 g	96%
Threonine	1.501 g	143%

Sterols

Nutrient	Amount	DV
Cholesterol	0 mg	0 %

Other

Nutrient	Amount	DV
Ash	4.9 g
Caffeine	0 mg

Vitamins

Nutrient	Amount	DV
Choline - Folate - Folic acid	112 mg - 304 mcg - 0 mcg
Niacin	21.546 mg	108%
Pantothenic acid	3.437 mg	34%
Riboflavin	0.838 mg	49%
Thiamin	0.368 mg	25%
Vitamin A	60.8 IU	1%
Vitamin B12	0 mcg	0%
Vitamin B6	1.251 mg	63%
Vitamin C	0 mg	0%
Vitamin D	0 IU	0%
Vitamin E	2.62 mg	9%
Vitamin K	6.1 mcg	8%

Minerals

Nutrient	Amount	DV
Calcium, Ca	67.2 mg	7%
Copper, Cu	1.677 mg	84%
Iron, Fe	6.27 mg	35%
Magnesium, Mg	566.4 mg	142%
Manganese, Mn	4.253 mg	213%
Phosphorus, P	1385.6 mg	139%
Potassium, K	1366.4 mg	29%
Selenium, Se	9 mcg	13%
Sodium, Na	22.4 mg	1%
Zinc, Zn	19.07 mg	127%

3. Vegetarian Delight

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

Nutrition Facts

Nutrition Facts
Serving Size	2896.83 g
Total Servings - 20
Calories	1992
% Daily Value
Total Fat	81g	125%
Saturated Fat	11g	55%
Sodium	2227mg	97%
Total Carbohydrate	222g	74%
Dietary Fiber	57g	228%
Sugar 33g	33g
Protein	140g	280%
Vitamin A		163%
Vitamin C		2050%
Calcium		323%
Iron		192%
Daily values are based on 2000-calorie diet.

Meal Nutrition Facts And Analysis

Fats and Fatty Acids

Nutrient	Amount	DV
Fat	81.11 g	125%
Saturated fatty acids	11.11 g	56%
Monounsaturated fatty acids	29.85 g
Polyunsaturated fatty acids	32.86 g

Proteins and Amino acids

Nutrient	Amount	DV
Protein	140.32 g	281%
Arginine	10.25 g
Glutamate	26.45 g
Isoleucine	5.91 g	422%
Lysine	7.07 g	337%
Threonine	5.69 g	541%

Sterols

Nutrient	Amount	DV
Cholesterol	0 mg	0 %
Phytosterols	2.24 mg

Other

Nutrient	Amount	DV
Ash	35.1 g
Caffeine	0 mg

Vitamins

Nutrient	Amount	DV
Betaine	2.9 mg
Choline - Folate - Folic acid	617.5 mg - 959.3 mcg - 0 mcg
Niacin	17.93 mg	90%
Pantothenic acid	16.84 mg	168%
Riboflavin	2.11 mg	124%
Thiamin	1.90 mg	127%
Vitamin A	8156.86 IU	163%
Vitamin B12	0 mcg	0%
Vitamin B6	5.11 mg	255%
Vitamin C	1230.2 mg	2050%
Vitamin D	0 IU	0%
Vitamin E	14.93 mg	50%
Vitamin K	1296.8 mcg	1621%

Minerals

Nutrient	Amount	DV
Calcium, Ca	3226.49 mg	323%
Copper, Cu	3.25 mg	163%
Iron, Fe	34.51 mg	192%
Magnesium, Mg	748.97 mg	187%
Manganese, Mn	10.19 mg	509%
Phosphorus, P	2239.18 mg	224%
Potassium, K	8221.77 mg	175%
Selenium, Se	151.5 mcg	216%
Sodium, Na	2227.24 mg	97%
Zinc, Zn	17.07 mg	114%

4. Green Bean (Mung) Soup Recipe

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.

Nutrition Facts

Nutrition Facts
Serving Size	502.55g
Total Servings 20
Calories	1021
% Daily Value
Total Fat	32g	49%
Saturated Fat	2.4g	7%
Sodium	1852mg	81%
Total Carbohydrate	136g	45%
Dietary Fiber	40g	160%
Sugar	6.6g
Protein	56g	112%
Vitamin A		30%
Vitamin C		102%
Calcium		33%
Iron		103%
Daily values are based on 2000-calorie diet.

Meal Nutrition Facts And Analysis

A pie chart with the percentages of fatty acids by type.

Fats and Fatty Acids

Nutrient	Amount	DV
Fat	32.22 g	50%
Saturated fatty acids	2.41 g	12%
Monounsaturated fatty acids	18.18 g
Polyunsaturated fatty acids	10.39 g

Proteins and Amino acids

Nutrient	Amount	DV
Protein	140.32 g	281%
Arginine	10.25 g
Glutamate	26.45 g
Isoleucine	5.91 g	422%
Lysine	7.07 g	337%
Threonine	5.69 g	541%

Sterols

Nutrient	Amount	DV
Cholesterol	0 mg	0 %
Phytosterols	24.36 mg

Other

Nutrient	Amount	DV
Ash	13.27 g
Caffeine	0 mg

Vitamins

Nutrient	Amount	DV
Betaine	0.1 mg
Choline - Folate - Folic acid	21.7 mg - 483.3 mcg - 0 mcg
Niacin	4.56 mg	23%
Pantothenic acid	2.26 mg	23%
Riboflavin	0.60 mg	35%
Thiamin	0.68 mg	45%
Vitamin A	1495.81 IU	30%
Vitamin B12	0 mcg	0%
Vitamin B6	0.90 mg	45%
Vitamin C	61.2 mg	102%
Vitamin D	0 IU	0%
Vitamin E	6.57 mg	22%
Vitamin K	28.4 mcg	36%

Minerals

Nutrient	Amount	DV
Calcium, Ca	331.5 mg	33%
Copper, Cu	2.28 mg	114%
Iron, Fe	18.46 mg	103%
Magnesium, Mg	586.07 mg	147%
Manganese, Mn	3.87 mg	194%
Phosphorus, P	879.8 mg	88%
Potassium, K	2670.06 mg	57%
Selenium, Se	21.3 mcg	30%
Sodium, Na	1852.4 mg	81%
Zinc, Zn	7.51 mg	50%

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.

Nutrition Facts

Nutrition Facts
Serving Size	49.77g
Total Servings 12
Calories	140-150
% Daily Value
Total Fat	6.3g	10%
Saturated Fat	0.6g	3%
Sodium	335mg	15%
Total Carbohydrate	51g	17%
Dietary Fiber	6.8g	27%
Sugar	5.9%
Protein	13g	26%
Vitamin A		9%
Vitamin C		31%
Calcium		4%
Iron		15%
Daily values are based on 2000-calorie diet.

Meal Nutrition Facts And Analysis

Fats and Fatty Acids

Nutrient	Amount	DV
Fat	32.22 g	50%
Saturated fatty acids	2.41 g	12%
Monounsaturated fatty acids	18.18 g
Polyunsaturated fatty acids	10.39 g

Proteins and Amino acids

Nutrient	Amount	DV
Protein	140.32 g	281%
Arginine	10.25 g
Glutamate	26.45 g
Isoleucine	5.91 g	422%
Lysine	7.07 g	337%
Threonine	5.69 g	541%

Sterols

Nutrient	Amount	DV
Cholesterol	0 mg	0 %
Phytosterols	24.36 mg

Other

Nutrient	Amount	DV
Ash	13.27 g
Caffeine	0 mg

Vitamins

Nutrient	Amount	DV
Betaine	0.1 mg
Choline - Folate - Folic acid	21.7 mg - 483.3 mcg - 0 mcg
Niacin	4.56 mg	23%
Pantothenic acid	2.26 mg	23%
Riboflavin	0.60 mg	35%
Thiamin	0.68 mg	45%
Vitamin A	1495.81 IU	30%
Vitamin B12	0 mcg	0%
Vitamin B6	0.90 mg	45%
Vitamin C	61.2 mg	102%
Vitamin D	0 IU	0%
Vitamin E	6.57 mg	22%
Vitamin K	28.4 mcg	36%

Minerals

Nutrient	Amount	DV
Calcium, Ca	331.5 mg	33%
Copper, Cu	2.28 mg	114%
Iron, Fe	18.46 mg	103%
Magnesium, Mg	586.07 mg	147%
Manganese, Mn	3.87 mg	194%
Phosphorus, P	879.8 mg	88%
Potassium, K	2670.06 mg	57%
Selenium, Se	21.3 mcg	30%
Sodium, Na	1852.4 mg	81%
Zinc, Zn	7.51 mg	50%

6. Brussels Sprouts/Potatoes/Edamame

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.

Nutrition Facts

Nutrition Facts
Serving Size	49.77g
Total Servings 12
Calories	140-150
% Daily Value
Total Fat	6.3g	10%
Saturated Fat	0.6g	3%
Sodium	335mg	15%
Total Carbohydrate	51g	17%
Dietary Fiber	6.8g	27%
Sugar	5.9%
Protein	13g	26%
Vitamin A		9%
Vitamin C		31%
Calcium		4%
Iron		15%
Daily values are based on 2000-calorie diet.

Meal Nutrition Facts And Analysis

Fats and Fatty Acids

Nutrient	Amount	DV
Fat	32.22 g	50%
Saturated fatty acids	2.41 g	12%
Monounsaturated fatty acids	18.18 g
Polyunsaturated fatty acids	10.39 g

Proteins and Amino acids

Nutrient	Amount	DV
Protein	140.32 g	281%
Arginine	10.25 g
Glutamate	26.45 g
Isoleucine	5.91 g	422%
Lysine	7.07 g	337%
Threonine	5.69 g	541%

Sterols

Nutrient	Amount	DV
Cholesterol	0 mg	0 %
Phytosterols	24.36 mg

Other

Nutrient	Amount	DV
Ash	13.27 g
Caffeine	0 mg

Vitamins

Nutrient	Amount	DV
Betaine	0.1 mg
Choline - Folate - Folic acid	21.7 mg - 483.3 mcg - 0 mcg
Niacin	4.56 mg	23%
Pantothenic acid	2.26 mg	23%
Riboflavin	0.60 mg	35%
Thiamin	0.68 mg	45%
Vitamin A	1495.81 IU	30%
Vitamin B12	0 mcg	0%
Vitamin B6	0.90 mg	45%
Vitamin C	61.2 mg	102%
Vitamin D	0 IU	0%
Vitamin E	6.57 mg	22%
Vitamin K	28.4 mcg	36%

Minerals

Nutrient	Amount	DV
Calcium, Ca	331.5 mg	33%
Copper, Cu	2.28 mg	114%
Iron, Fe	18.46 mg	103%
Magnesium, Mg	586.07 mg	147%
Manganese, Mn	3.87 mg	194%
Phosphorus, P	879.8 mg	88%
Potassium, K	2670.06 mg	57%
Selenium, Se	21.3 mcg	30%
Sodium, Na	1852.4 mg	81%
Zinc, Zn	7.51 mg	50%

RECIPES

1. Lentil Soup Recipe (Yellow Split Pea)

Preparation:

Ingredients:

Fats and Fatty Acids

Proteins and Amino acids

Sterols

Other

Vitamins

Minerals

2. Wild Rice Recipe

Ingredients and Preparations:

Fats and Fatty Acids

Proteins and Amino acids

Sterols

Other

Vitamins

Minerals

3. Vegetarian Delight

Ingredients and Preparation:

Fats and Fatty Acids

Proteins and Amino acids

Sterols

Other

Vitamins

Minerals

4. Green Bean (Mung) Soup Recipe

Ingredients:

Preparation:

Fats and Fatty Acids

Proteins and Amino acids

Sterols

Other

Vitamins

Minerals

5. Protein Pancake/Protein Dosa

Ingredients:

Preparation:

Fats and Fatty Acids

Proteins and Amino acids

Sterols

Other

Vitamins

Minerals

6. Brussels Sprouts/Potatoes/Edamame

Ingredients:

Preparation:

Fats and Fatty Acids

Proteins and Amino acids

Sterols

Other

Vitamins

Minerals

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