Sprouted moongdal Quinoa pilav

 Quinoa 2 cups, boil enough water in wok, add washed quinoa, cook till tender and threads appear
around each seed. Drain, allow to cool, run a fork to get it separates.
Sprouted moong dal 2 cups, steam cooked for 5 minutes.
Onion small 1, chopped, garlic cloves 2, finely chopped, green chilly 4, whole, curry leaf 1 sprig,
mace a little, nutmeg 1 inch piece, cloves 2, fennel seed 1/2tsp., olive oil 1 tbsp., salt to taste,
black pepper powder 1 tsp., garam masala 1/4 tsp.
Heat oil in a pan, drop whole spices, saute till fragrant, add onion, green chilly, garlic and half
curry leaves, saute till tender, add pepper, salt and garam masala, stir for 30 seconds, remove from
flame ,garnish with balance curry leaves. Serve with low fat yogurt cucumber salad and mango
pickle.

Couscous with greens

Couscous 1 cup, Boil 2 cups water adding salt to taste. Remove from flame add
 couscous and 1 tsp. butter, stir well, close with a lid. Allow to absorb. After 5-10
 minutes, when couscous is fully absorbed in water and cooked run a fork to make
 the mix loose.
Broccoli  1/2 lb., flowers separated, steamed for 5 minutes, frozen green peas 1/2cup,
onion chopped 1 tbsp., garlic clove 1, finely chopped, olive oil 1tbsp.
Heat oil in a pan, drop in onion, saute till translucent, add garlic, saute till fragrant,
add broccoli and green peas ,mix well allow to remain in low flame for 5 minutes.
Remove from flame, add couscous, combine well, adjust salt and serve with chilly sauce.

Spicy vegetable fried rice

Basmati rice 1 cup, cooked in 2 cups water adding salt to taste. Frozen carrot green peas mix
2 cups, frozen baby corn 1/2 cup. Both steamed cook and keep aside.
Red chilly flakes 2 tsp., chilly sauce 1 tbsp., tomato sauce 2 tbsp., salt to taste, grape seed oil
1 tbsp., onion chopped 1/4 cup, garlic cloves 2, chopped finely.
Heat oil in a pan, dropped in onion and garlic, saute till tender and aroma spreads, add vegetables
saute for 3 minutes, add chilly flakes and  sauces, saute for a minute, add rice, combine well,
adjust salt. Transfer into a serving bowl.
Serve with low fat yogurt.

Sauteed Brinjal (Egg Plant)

Brinjal (Egg Plant) 1 lb., sliced into thin 2 inch pieces, onion 1, chopped, curry leaf 1 sprig,
cooking oil 1 tbsp., salt to taste.

Heat a non sticky pan , drop in onion salt till tender. Add cooking oil, curry leaves followed by brinjal, add salt, saute for 2 minutes, close with a lid and cook in low flame. Every ten minutes
stir well and cook to the desired level. Serve with plain white rice and low fat yogurt.

Sprouted chickpea masala

Chickpea 1 cup, soak for a day, drain and allow to sprout.
Onion small 1, lemon juice 2 tsp., green chilly 1, all chopped, chicken masala 1 tsp.,
salt to taste, cilantro chopped 1 tbsp.
Pressure cook the ingredients, adjust salt, transfer into a serving bowl and
garnish with a little cilantro.

Green peas chicken rice

Boneless chicken 2 lb., cubed, marinate over night, with biryani masala 2 tsp., salt to taste in 2 tsp. lime juice, frozen green peas 1 1/2 cups, cook green peas in a little water with 1/4 tsp., sugar and
keep aside.
 Onion medium 1,sliced, garlic cloves 5, thinly sliced, cooking oil 2tbsp.,
cilantro chopped 4 tbsp., curry leaf 1 sprig, tomato 1, chopped, salt to taste, mace a pinch, clove 2,
nutmeg 2 inch, fennel seeds 1 tsp., basmati rice 21/2 cups, washed and drained.
Heat oil in a pressure cooker, drop in spices followed by onion and garlic, saute till tender, add half
cilantro, curry leaf, tomato, saute till cooked, add chicken, mix well, add a cup water, salt to taste,
and cook for a whistle. Allow to cool and vent out pressure completely, see the volume of juice in
chicken, add rice and add balance water if required to reach 5 cups for 21/2 cups rice. Adjust salt and pressure cook  for a whistle. Allow to cool, open cooker, add green peas, cilantro and combine well. Transfer into a serving bowl . Serve with low fat yogurt and pappad for a fun.

Mixed vegetable stir fry

A frozen pack of Mediterranean  blend ( carrots, cauliflower, zucchini, Italian green beans,
baby Lima beans and red peppers) 1 lb., steam cook for 5 minutes.
Onion small 1, garlic cloves 2, both chopped, curry leaf 1 sprig.
Cooking oil 1 tbsp., salt to taste, chicken masala 1/3 tsp., turmeric powder a pinch.
Heat oil in a pan, drop in half curry leaf, add onion and garlic, saute till tender, add salt
 and curry powders, stir for 30 seconds, add steamed vegetables, combine well and cook in
low flame for 10 minutes. Add balance curry leaves and serve with rice, bread or roti.
This dish is rich in vitamin A and C , which are antioxidants that support a strong immune system.

Upma with green peas

Semolina (coarse) fried 3 cups, frozen green peas 3 cups, onion small 1, ginger 1 inch piece,
green chilly 3, all chopped, coconut oil 1 tbsp., curry leaf 1 sprig, dried red chilly 2, mustard
seeds 1/4 tsp., cilantro chopped 1 tbsp., salt to taste.

Heat oil in a pan, drop in mustard seeds and dried chilly, allow to crackle, add curry leaf, onion and
ginger, saute till onion are transparent, add green chilly, saute for a minute, add frozen peas, saute till
tender ,add salt, semolina mix well, add 3 cups of boiling water , combine well .
Transfer to a serving bowl ,garnish with cilantro.

Toordal and ridge gourd

Toordal a handful, ridge gourd 1,shallots 4, garlic cloves 2, green chilly 2,tomato1,
all chopped, turmeric powder 1/4 tsp., cumin powder 1/4tsp., salt to taste,
curry leaf 1 sprig.
Cook the ingredients in a pressure cooker adding 1 cup water.
 Allow to cool, add a tsp. coconut oil. mix
well, transfer to a serving bowl ,garnish with cilantro.
Excellent with rice and chapatti.