A creamy, tangy and spicy yogurt dressing that pairs perfectly with salads, roasted vegetables, wraps and grilled paneer. A healthy alternative to mayonnaise-based dressings!
Ingredients
½ cup thick yogurt (curd)
1 small garlic clove, finely grated
½ tsp red chilli flakes
¼ tsp black pepper powder
½ tsp roasted cumin powder
1 tsp lemon juice
½ tsp finely chopped coriander
Salt to taste
1 tsp olive oil (optional)
Preparation
Add thick yogurt to a bowl and whisk until smooth and creamy.
Mix in grated garlic, red chilli flakes, black pepper, roasted cumin powder, lemon juice and salt.
Add finely chopped coriander and olive oil, if using.
Whisk everything together until well combined. Adjust the spices and lemon juice to your taste.
Let the dressing rest in the refrigerator for 10–15 minutes to enhance the flavour.
Storage & Advance Prep
Store in an airtight container in the refrigerator for up to 2–3 days, provided the yogurt is fresh and properly refrigerated.
Prepare the dressing in advance for quick salads and wraps.
Stir well before using. Avoid leaving it at room temperature for extended periods.
Healthy Tip: Use thick Greek yogurt or hung curd for a creamier, protein-rich dressing without mayonnaise or cream.
Looking for a quick, healthy and protein-rich breakfast? These Scrambled Eggs with Sautéed Beans are packed with protein, vegetables and fresh flavours. Ginger, garlic, spring onion and green chilli add a delicious spicy kick while keeping the recipe simple.
Ingredients:
2 eggs
1 cup finely chopped French beans
2 cloves garlic, finely chopped
½ tsp ginger, finely chopped
2 tbsp spring onion, chopped
1 green chilli, finely chopped
1 tsp oil
Salt, to taste
Black pepper, to taste
Method: Heat oil in a pan and add ginger, garlic and green chilli. Sauté for 30–40 seconds until fragrant. Add the chopped French beans and cook on medium-high heat for 3–4 minutes, keeping them slightly crunchy.
Add the spring onion and sauté for another minute. Meanwhile, whisk the eggs with salt and black pepper. Push the sautéed vegetables to one side of the pan and pour the beaten eggs into the empty space.
Allow the eggs to set slightly, then gently scramble them. Mix the eggs with the sautéed beans and cook for another 1–2 minutes until the eggs are cooked but still soft.
This Healthy Lemon Pepper Egg Stir-Fry is a quick and delicious way to enjoy eggs with a tangy, peppery sauce. Instead of deep-frying the eggs, a simple omelette is prepared, cut into bite-sized pieces, and tossed in a light garlic-chilli sauce. It makes a great high-protein breakfast, snack, or quick dinner.
Ingredients
2 eggs
Salt, to taste
½ tsp black pepper
1 tsp oil
2 garlic cloves, finely chopped
½ tsp finely chopped ginger
½–1 green chilli, chopped
1 tsp soy sauce
1 tsp tomato or chilli sauce
½ tsp corn flour
¼ cup water
1–2 tsp fresh lemon juice
½ tsp lemon zest, optional
Spring onion or coriander for garnish
Method
Whisk the eggs with a little salt and black pepper. Heat a non-stick pan with a few drops of oil and prepare a thin omelette. Once cooked, remove it from the pan, cut it into small bite-sized pieces, and keep aside.
In the same pan, add the remaining oil and sauté garlic, ginger, and green chilli for a few seconds until fragrant. Add soy sauce and chilli or tomato sauce and mix well.
In a small bowl, mix corn flour with water to make a smooth slurry. Pour it into the pan while stirring continuously. Cook for a minute until the sauce becomes lightly thick.
Season with salt and plenty of freshly ground black pepper. Add lemon juice and lemon zest for a fresh, tangy flavour. Finally, add the omelette pieces and gently toss until they are well coated with the sauce.
Garnish with spring onion or coriander and serve hot.
💡 Healthy Tip
Use minimal oil, choose low-sodium sauces, and increase the garlic, ginger, pepper, and lemon for maximum flavour without needing extra sauce or oil.
A spicy, flavour-packed egg recipe that comes together in just 10 minutes!
🥚 Ingredients of Chilli Oil Eggs
2 eggs
1 tsp chilli oil
½ tsp sesame seeds
½ tsp chilli flakes
1 small garlic clove, finely chopped
1 tsp spring onion, chopped
½ tsp soy sauce
Black pepper, to taste
Salt, as needed
Fresh coriander, for garnish
👩🍳 Method
Heat a non-stick pan and add ½ tsp chilli oil.
Crack in the eggs and cook on low-medium heat until the whites are set and the yolks are still slightly runny.
In a small bowl, mix the remaining chilli oil with garlic, chilli flakes and sesame seeds.
Pour the chilli mixture over the eggs and let it sizzle for a few seconds.
Drizzle with soy sauce and sprinkle with black pepper.
Garnish with spring onion and coriander and enjoy your Chilli Oil Eggs
💡 Healthy Tip
Use 1 tsp chilli oil for flavour instead of pouring extra oil. Serve with whole-grain toast, roti, or a bowl of sautéed vegetables for a balanced meal.
A soft, fluffy and wholesome breakfast made with suji, curd and vegetables. You can make it either instantly or use natural fermentation for an even softer texture.
Version 1: Quick & Easy No-Eno Bun Dosa
Ingredients
1 cup suji/rava
½ cup thick curd
¼–½ cup water, as required
1 tbsp rice flour
1 tbsp grated carrot
1 tbsp finely chopped capsicum
1 tbsp finely chopped onion
1 tbsp coriander
1 green chilli, finely chopped
½ tsp grated ginger
½ tsp cumin seeds
Salt to taste
1 tsp oil for cooking
Method
Add suji, rice flour, curd and salt to a bowl.
Gradually add water and make a thick, smooth batter.
Cover and rest for 30–40 minutes.
Add the vegetables, ginger, chilli, coriander and cumin.
Add a little water if needed. The batter should be thick like pancake batter.
Heat a non-stick pan and lightly grease it.
Pour a ladleful of batter and spread it slightly thicker than a regular dosa.
Cover and cook on low-medium heat until the top is cooked and the bottom is golden.
Flip gently and cook for another 1–2 minutes.
Result: Soft and fluffy inside with a lightly golden outside — without Eno or baking soda.
Version 2: Naturally Fermented Bun Dosa
This version takes a little more planning but gives a softer and naturally fermented texture.
Ingredients
Use the same ingredients as Version 1.
Method
Mix suji, rice flour, curd and water into a thick batter.
Cover and keep it in a warm place for 4–6 hours.
Once slightly fermented, gently mix the batter.
Add the vegetables, spices, coriander and salt.
Adjust the consistency with a little water.
Cook thickly on a lightly greased pan, covered, over low-medium heat.
Flip once the base is golden and the top is cooked.
Tip: If your kitchen is cool, fermentation may take longer. Slightly sour curd works particularly well.
⚡ Quick Advance-Prep Tips
Night-before prep: Mix suji + curd + water + salt and refrigerate overnight. In the morning, add vegetables and adjust the consistency before cooking.
Vegetable prep: Chop carrot, capsicum, onion, coriander and chilli together and store in an airtight container for 2–3 days.
Batch batter: Prepare the basic suji-curd batter in advance and refrigerate. Add fresh vegetables just before cooking.
For an extra-soft texture: Don’t make the batter watery and don’t spread the dosa too thin. A thick dosa + covered cooking + low-medium heat gives the best bun-dosa texture.
Healthy Serving Options
Serve with:
Mint-coriander chutney
Vegetable sambar
Fresh curd
Coconut chutney in a controlled portion
Best for busy mornings: Keep the basic batter ready overnight and simply add vegetables and cook fresh in the morning.
🍌 Caramelised Banana Protein Bowl | Easy High-Protein Breakfast
Looking for an easy, healthy and protein-rich breakfast for weight loss? Try this delicious Caramelised Banana Protein Bowl made with Greek yogurt, soaked chia seeds, fresh blueberries, nuts and seeds.
It is creamy, naturally sweet, crunchy and super easy to prepare
🥣 Ingredients
150 g Greek yogurt
10 g chia seeds, soaked
50 g red banana, sliced
½ tbsp cinnamon powder
½ tbsp honey
20 g blueberries
5 g sunflower seeds
5 g pumpkin seeds
4 almonds, chopped
👩🍳 How to Make Caramelised Banana Protein Bowl
1. Soak the Chia Seeds
Soak 10 g chia seeds in a little water for 15–20 minutes, or until they become soft and gel-like.
2. Make the Caramelised Banana 🍌
Heat a pan on low flame. Add sliced banana, honey and cinnamon powder.
Cook for 2–3 minutes, gently mixing until the banana becomes soft and lightly caramelised.
3. Prepare the Protein Base 🥣
Add Greek yogurt to a bowl and mix in the soaked chia seeds.
4. Build Your Bowl ✨
Add the warm caramelised banana and fresh blueberries over the Greek yogurt.
5. Add the Crunch 🌻
Top with chopped almonds, sunflower seeds and pumpkin seeds.
💚 Why You’ll Love This Healthy Breakfast
High in protein
Contains healthy fats and seeds
Chia seeds provide fibre
Naturally sweet and satisfying
Quick and easy to prepare
Great option for a weight-loss breakfast
No complicated cooking required
🌟 Easy Tip
For a lower-calorie version, reduce the honey or skip it if your banana is naturally sweet enough.
Crispy outside, soft inside, and packed with colourful vegetables — a healthier Indian-kitchen-friendly version of the Korean vegetable pancake.
🥕 Ingredients for making Korean Pancake at home:
½ cup besan
2 tbsp rice flour
½ cup water, as needed
¼ cup finely sliced cabbage
¼ cup carrot, julienned
¼ cup capsicum, thinly sliced
¼ cup spring onion
1 small green chilli, finely chopped
½ tsp grated ginger
½ tsp chilli flakes
½ tsp black pepper
½ tsp salt
½ tsp soy sauce
1 tsp sesame seeds
1 tsp oil for cooking
👩🍳 Method
Make the batter: Mix besan, rice flour, salt, pepper, chilli flakes and soy sauce. Add water gradually to make a thin, pourable batter.
Add cabbage, carrot, capsicum, spring onion, chilli and ginger. Mix well so the vegetables are coated but the batter doesn’t become too thick.
Heat a non-stick pan and lightly grease it with oil.
Pour the mixture onto the pan and spread it into a thin pancake.
Cook on medium heat for 3–4 minutes until the bottom becomes golden and crisp.
Flip carefully and cook the other side until crisp.
Sprinkle sesame seeds and spring onion on top.
Cut into wedges and serve hot.
🥢 Quick Korean-Style Dipping Sauce
Mix:
1 tbsp soy sauce
1 tsp vinegar
½ tsp sesame seeds
Chilli flakes
A little grated garlic
1–2 tsp water
Healthy tip: Keep the pancake thin and use minimal oil for better crispiness without making it heavy. You can also add tofu, mushrooms or paneer for extra protein.
