Lunch Menu 1 (Couscous salad and Tomato juice)

COUSCOUS SALAD

INGREDIENTS

Couscous cooked  -  2 cups
Cucumber chopped  -  1 nos
Tomato chopped  -  1 small
Onion chopped  -  1 nos
Fresh mint chopped  -  2 tbsp
Chopped walnuts  -  2 tbsp
Lemon juice  -  1 large lemon
Olive oil  -  1 tbsp
Salt
Pepper

METHOD

Combine all the ingredients together in a bowl.
Whisk lemon juice and olive oil together and pour it over the salad.
Add required salt and pepper and mix well.
Serve.



TOMATO JUICE

INGREDIENTS

Ripe tomatoes  -  2 nos
Cucumber peeled  -  1 nos
Carrot peeled  -  1 nos
Ginger  -  1/2" piece
Lemon juice  -  1 lemon
Honey
Salt  -  1 pinch
Pepper  -  1 pinch

METHOD

Combine all the ingredients together in a blender.
Blend well.
Strain.
Serve chilled.

Beet Surprise

This juice is so nutritious only due to the presence of two vegetables and one fruit which is full of life saving antioxidants.
Apple is full of Vitamins like A, B1, B2, B6, C, E and K along with nutrients like Folate, Zinc, Magnesium, Potassium, Calcium, Sodium and Iron.
Carrots are known to have Vitamins like A, B1, B2, B3, C, E and K along with niacin and Pantothenic Acid supported by minerals like calcium, magnesium, potassium and selenium.
Beetroot is a vegetable which is known to help the heart in prevention of any cardiovascular diseases which are full of nutrients like Vitamin A, C, B-complex, iron, copper, magnesium and potassium along with several anti-aging agents.

INGREDIENTS

Beetroot  -  1 nos
Carrot  -  1 nos
Apple  -  1 nos
Ginger  -  1" piece
Lemon juice   -  2 tbsp

METHOD

Put all the ingredients into the blender with a cup water.
Blend until smooth.
Strain.
Serve cold.

Kuboos Vada

INGREDIENTS

Kuboos  -  4 nos
Rice flour  -  2 tbsp
Chopped small onion  -  5 nos
Chopped green chilli  -  2 nos
Chopped ginger  -  1" piece
Curry leaves chopped  -  few
Salt
Oil  -  for frying


METHOD

Powder the kuboos in a blender.
Then add chopped small onion, green chilli, ginger, curry leaves and salt.
Add water little by little and make a soft dough.
Make small ball out of it and make it in shape of vada.
Deep fry it in oil until golden brown.
Serve hot with chutney or sauce.

Peanut Chaat

INGREDIENTS

Cooked peanuts  -  1 cup
Chopped onion  -  1 nos
Chopped tomato  -  1 nos
Chopped cucumber  -  1 nos
Grated carrot  -  1/4 cup
Chopped green chillies  -  2 nos
Red chilli powder  -  1/4 tsp
Chaat masala  -  1/2 tsp
Cumin powder  -  1/4 tsp
Chopped coriander leaves  -  1 tbsp
Lemon juice  -  to taste
Salt  -  to taste


METHOD

In a bowl combine all the ingredients together.
Toss well.
Garnish with chopped coriander leaves.
Serve fresh.

Sweet Potatoes

BENEFITS OF SWEET POTATOES

Sweet Potatoes are high in Vitamin B6 thats helps reduce chemical homocysteine in our bodies.
Homocysteine is linked with degenerative dieseases, including the prevention of heart attacks.

They are good source of Vitamin C.

They contain Vitamin D which is critical for immune system and overall health.

Sweet potatoes contain iron.

Sweet potatoes are a good source of magnesium which is the relaxation and anti-stress mineral.

They are a source of Potassium that help regulate heart beat and nerve signals.

Sweet potatoes are a better option than white potatoes for diabetics. The glycemic index of sweet potatoes is a lot low which is better for diabetics control.

The high amount of dietary fiber, the low calorie content and high amount of water all work together to make sweet potatoes a great food if you are trying to lose weight.

Try them roasted, pureed, steamed, baked or grilled. You can add them to soups and stews or mix them with leafy greens for salads.Puree them and add to smoothies.
Grill it with some onions and capsicum which will make an amazing sandwich or wrap.

Broccoli Soup

INGREDIENTS

Broccoli steamed and chopped  -  1 cup
Garlic chopped  -  2 nos
Onion chopped  -  1 nos
Olive oil  -  1 tbsp
Pepper powder
Salt

METHOD

Heat a pan with olive oil.
Add chopped onion and saute well.
Then add chopped garlic and again saute well.
Add broccoli and 2 cups of water and mix well.
Allow it to boil well.
Remove from heat and allow it to cool.
Then puree the broccoli in a blender until smooth.
Then add salt and pepper powder as per taste.
Serve.