Bhavna's Diet Plan

Bhavna's Diet Plan
P.M. SNACK
N/A
05:00 PM

126 calories
• 3/4 cup nonfat plain Greek yogurt
• 1/2 cup sliced strawberries

Green Salad With Spiced Chickpea "Nuts"
Lunch
00:00 PM

362 calories

Green Salad with Spiced Chickpea "Nuts"

• 2 cups mixed greens

• 5 cherry tomatoes, halved

• 1/2 cup cucumber slices

• 1/4 cup Spiced Chickpea "Nuts"

• 2 Tbsp. feta cheese
Combine ingredients and top with 1 Tbsp. each olive oil & balsamic vinegar.

Green Salad with Spiced Chickpea "Nuts"

A.M SNACK
A.M. SNACK
10:00 AM

(152 calories)
• 1/2 medium apple
• 1 Tbsp. peanut butter

Oatmeal With Fruit & Nuts
Breakfast
08:00 AM

Oatmeal with Fruit & Nuts
• 1/2 cup oatmeal cooked in 1/2 cup skim milk and 1/2 cup water
• 1/2 medium apple, diced
• 2 Tbsp. chopped walnuts


Top oatmeal with apple, walnuts and a pinch of cinnamon

Ragda Patties
Post Lunch Meal
00:00 PM

 PREP TIME: 15 MINUTES
 COOK TIME: 30 MINUTES
 TOTAL TIME: 45 MINUTES
 SERVINGS: 4
 COURSE: CHAAT
 CUISINE: STREET FOOD

INGREDIENTS

FOR RAGDA:

  • 1 cup white peas /safed vatana / dried white peas, soaked overnight
  • 3 cup water
  • &f
    rac12; tsp turmeric powder / Haldi
  • ½ tsp Kashmiri red chili powder / lal mirch powder
  • salt to taste

FOR PATTICE / PATTIES:

  • 4 medium sized potato, boiled and peeled
  • 4 tbsp or ¼ cup thick poha / flattened rice / beaten rice, washed
  • ½ tsp turmeric powder / haldi
  • ¾ tsp kashmiri red chili powder / lal mirch powder
  • salt to taste
  • ¼ tsp cumin powder / jeera powder
  • ½ tsp chaat masala
  • oil for roasting pattice

OTHER INGREDIENTS:

  • 3 tsp green chutney
  • 3 tsp tamarind chutney / imli-chutney
  • salt to taste
  • generous pinch kashmiri red chili powder / lal mirch powder
  • pinch cumin powder / jeera powder
  • pinch chaat masala
  • ¼ onion, finely chopped
  • ¼ to mato, finely chopped
  • 1 cup sev, or as required
  • few coriander leaves, finely chopped
  • few fried peanuts

INSTRUCTIONS

  • firstly, pressure cook soaked white peas along with water turmeric, chili powder and salt for 4 whistles.

  • once the pressure releases, mash the peas. keep aside.

  • mash boiled potatoes.

  • additionally, add thick poha, turmeric, chili powder, cumin powder, chaat masala and salt.

  • combine well and prepare pattice.

  • shallow fry to golden brown and crisp.

  • in a plate pour prepared ragada and place pattice.

  • further pour more ragada and top wit green chutney and tamarind chutney.

  • sprinkle chili powder, cumin powder, chaat masala and salt.

  • also top with onions, tomato, sev and coriander leaves.

  • finally, serve ragda patties hot along with cutting 

 

INSTRUCTIONS
1 Firstly, pressure cook soaked white peas along with water turmeric, chili powder and salt for 4 whistles.
2 Once the pressure releases, mash the peas. keep aside.
3 Mash boiled potatoes.
4 Additionally, add thick poha, turmeric, chili powder, cumin powder, chaat masala and salt.
5 Combine well and prepare pattice.
6 Shallow fry to golden brown and crisp.
7 In a plate pour prepared ragada and place pattice.
8 Further pour more ragada and top wit green chutney and tamarind chutney.
9 Sprinkle chili powder, cumin powder, chaat masala and salt.
10 Also top with onions, tomato, sev and coriander leaves.
11 Finally, serve ragda patties hot along with cutting chai.

 Read More..

Veggie Salad Bowl
Post Lunch Meal
01:00 PM

Ingredients:

VEGETABLES

  •  

    2 Tbsp olive, melted coconut, or avocado oil
  • 1/2 medium red onion (sliced in wedges)
  • 2 small sweet potatoes (halved)
  • 1 bundle broccolini (large stems removed // chopped)
  • 2 big handfuls kale (larger stems removed)
  • 1/4 tsp each salt + pepper

CHICKPEAS

  • 1 15-ounce chickpeas (drained, rinsed + patted dry)
  • 1 tsp cumin
  • 3/4 tsp chili powder
  • 3/4 tsp garlic powder
  • 1/4 tsp each salt + pepper
  • 1/2 tsp tsp oregano (optional)
  • 1/4 tsp turmeric (optional)

TAHINI SAUCE (OPTIONAL)

  • 1/4 cup tahini
  • 1 Tbsp maple syrup
  • 1/2 medium lemon (juiced)
  • 2-4 Tbsp hot water (to thin)

Instructions

 

  1. Preheat oven to 400 degrees F (204 C) and arrange sweet potatoes and onions on a bare baking sheet. Drizzle both with a bit of oil, making sure the flesh of the sweet potatoes are well coated and placed skin side down on the sheet.

  2. Bake for 10 minutes, then remove from oven flip sweet potatoes and add broccolini. Drizzle broccolini with a bit of oil and season with a pinch each salt and pepper.

  3. Bake for another 8-10 minutes, then remove from oven and add kale. Drizzle kale with a touch more oil and season with a pinch each salt and pepper. Bake for another 4-5 minutes then set aside.

  4. While vegetables are roasting, heat a large skillet over medium heat and add chickpeas to a mixing bowl and toss with seasonings.

  5. Once hot, add 1 Tbsp oil (amount as original recipe is written // use half of total amount if altering batch size) and chickpeas and sauté, stirring frequently. If they’re browning too quickly, turn down heat. If there isn’t much browning going on, increase heat. I found 10 minutes total at slightly over medium heat was perfect.

  6. Once the chickpeas are browned and fragrant, remove from heat and set aside.

  7. Prepare sauce by adding tahini, maple syrup and lemon juice to a mixing bowl and whisking to combine. Add hot water until a pourable sauce is formed. Set aside.

  8. To serve: Slice sweet potatoes into bite size pieces. Divide vegetables between 3 serving bowls and top with chickpeas + tahini sauce.

  9. Best when fresh, though leftovers will keep for a few days in the fridge.

Notes

*Nutrition information is a rough estimate calculated with sauce.

Nutrition Per Serving (1 of 3)

  • Calories: 474
  • Fat: 21g
  • Saturated fat: 2.8g
  • Sodium: 563mg
  • Carbohydrates: 62g
  • Fiber: 11.4g
  • Sugar: 7.2g
  • Protein: 13.2g
 Read More..

Veggie Salad Bowl
Post Lunch Meal
01:00 PM

Ingredients:

VEGETABLES

  •  

    2 Tbsp olive, melted coconut, or avocado oil
  • 1/2 medium red onion (sliced in wedges)
  • 2 small sweet potatoes (halved)
  • 1 bundle broccolini (large stems removed // chopped)
  • 2 big handfuls kale (larger stems removed)
  • 1/4 tsp each salt + pepper

CHICKPEAS

  • 1 15-ounce chickpeas (drained, rinsed + patted dry)
  • 1 tsp cumin
  • 3/4 tsp chili powder
  • 3/4 tsp garlic powder
  • 1/4 tsp each salt + pepper
  • 1/2 tsp tsp oregano (optional)
  • 1/4 tsp turmeric (optional)

TAHINI SAUCE (OPTIONAL)

  • 1/4 cup tahini
  • 1 Tbsp maple syrup
  • 1/2 medium lemon (juiced)
  • 2-4 Tbsp hot water (to thin)

Instructions

 

  1. Preheat oven to 400 degrees F (204 C) and arrange sweet potatoes and onions on a bare baking sheet. Drizzle both with a bit of oil, making sure the flesh of the sweet potatoes are well coated and placed skin side down on the sheet.

  2. Bake for 10 minutes, then remove from oven flip sweet potatoes and add broccolini. Drizzle broccolini with a bit of oil and season with a pinch each salt and pepper.

  3. Bake for another 8-10 minutes, then remove from oven and add kale. Drizzle kale with a touch more oil and season with a pinch each salt and pepper. Bake for another 4-5 minutes then set aside.

  4. While vegetables are roasting, heat a large skillet over medium heat and add chickpeas to a mixing bowl and toss with seasonings.

  5. Once hot, add 1 Tbsp oil (amount as original recipe is written // use half of total amount if altering batch size) and chickpeas and sauté, stirring frequently. If they’re browning too quickly, turn down heat. If there isn’t much browning going on, increase heat. I found 10 minutes total at slightly over medium heat was perfect.

  6. Once the chickpeas are browned and fragrant, remove from heat and set aside.

  7. Prepare sauce by adding tahini, maple syrup and lemon juice to a mixing bowl and whisking to combine. Add hot water until a pourable sauce is formed. Set aside.

  8. To serve: Slice sweet potatoes into bite size pieces. Divide vegetables between 3 serving bowls and top with chickpeas + tahini sauce.

  9. Best when fresh, though leftovers will keep for a few days in the fridge.

Notes

*Nutrition information is a rough estimate calculated with sauce.

Nutrition Per Serving (1 of 3)

  • Calories: 474
  • Fat: 21g
  • Saturated fat: 2.8g
  • Sodium: 563mg
  • Carbohydrates: 62g
  • Fiber: 11.4g
  • Sugar: 7.2g
  • Protein: 13.2g
 Read More..

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