Recipes for Weight Loss & Diet | Healthy lifestyle|FIT WITH SHIVAM SAHNI

                Recipes for Weight Loss & Diet 

                                                                                         

PRE-BREAKFAST

Ash gourd juice

Ash coco juice

Coconut water

BREAKFAST

Detox Smoothies

Fruit Breakfast

                                                      

LUNCH

Super  Immunity Sabzi

Quinoa Khichadi

Life chapati

Millet Super daliya

Pranic Salad

G-BOMBS Salad

SNACKS

Spinach super Cheela

Green chutney

Date chutney

Glowing green juice

Herbal  Tea

DINNERS

Pumpkin Soup

Thai Curry

Thai papaya Salad

DESSERTS

Protein bar

Chocolate smoothie

Super food smoothie bowl

             MY FAT LOSS JOURNEY    

                             FAT TO FIT  

PRE- BREAKFAST

1.   ASH GOURD JUICE

           INGREDIENTS-

• 4 cups of winter melon/ Ash gourd / Kumbalanga/ petha
• 1 lemon
• 1/4 teaspoon salt 
• 1/4 teaspoon pepper
• 1 cup water

PROCEDURE-

1.  In blender or juicer or food processor add peeled chopped winter melon pieces and 1 cup of water.
2. Blend until you get a Smooth consistency.
3. Strain the juice to remove big pieces, then add lemon juice, little bit of salt and pepper.
4. mix everything well and enjoy.

2nd best option

ASH COCO JUICE

If for some reason, you do not like the taste of ash gourd, you may mix the ash gourd juice with 50% coconut water.

INGREDIENTS-

50% ash gourd juice

50% coconut water

PROCEDURE-

1. Mix the ash gourd juice with 50% coconut water.
2. Drink about 400 ml (1 glass) of this ash coco juice every morning.

3rd  best option

COCONUT WATER

Coconut is called "Shree Phal" in Sanskrit. It's the only fruit which is given the title Shree in front of it, because of it's healing properties.

INGREDIENTS-

400 ml (about 1 glass ) of coconut water.

BREAKFAST  

SUPER DETOX SMOOTHIE

SMOOTHIE HAS 7 COMPONENTS-

1. Liquid:  Coconut milk or coconut water.
2. Base:  The formula of super detox smoothie is very simple, use fruits and vegetables in equal preparation 2 fruits with 2 green leafy vegetables, 3 fruits with 3 green leafy vegetables (50:50).
3. Sweetener: banana or dates.
4.  Flavor: ginger,
5. Very important: You must to add cinnamon 1 tea spoon to control insulin spike.
6. Spriluna: It is a superfood , it detoxifies and clear heavy metal from inside and give you protein as well (Add 4-5 gm).
7.  Super seeds: Add 1 spoon of chia seed and 1 spoon of flex seen in it. Your gut bacteria love this.

FRUIT BREAKFAST

Option 2: Eat 1 plate of single fruits.

Option 3: Eat 2 fruits of same family ( example musk melon and water melon).

Option 4: Eat 3 or 4 fruits but avoid mixing citrus fruit like oranges, mausmi with banana and mango.

Note: Always choose local, seasonal, reasonable.

LUNCH

        SUPER IMMUNITY SABZI

             (POWER OF PUNCH, CHOOSE YOUR 5 COLOURS)

INSTRUCTION-

1.  Take minimum 2 cruciferous vegetables, (Broccoli, cabbage) along with 3 other vegetables of your choice (Avoid starchy vegetables). Wash them properly; soak in water for about 1 hours to reduce the impact of chemicals in the vegetables.
2.  Chop the vegetables, steam them in a streamer.
3.  Meanwhile, prepare the gravy in a blender. Blend together tomatoes, coconut (approx. 50 gm. per person) salt, chili, cumin and curry leaves (5 to 8 ) until smooth.
4. Combine gravy with steamed vegetables. Close the lid & let gravy cook through the steam inside the pot for 10 minutes. Top with coriander & serve.

                                    Note Do not reheat sabzi, after adding gravy.

QUINOA KHICHADI

                           (SUPER 1:3 KHICHADI)

Lunch/O Mid-Meal/Dinner

INGREDIANTS-

• 1 tablespoon olive oil.
• 1 bay leaf
• 1/2 teaspoon cumin seeds
• 1/4 teaspoon hing
• 1 small red onion, chopped
• 1 inch ginger, finely chopped
• 4-5 large garlic cloves, finely chopped
• 1 medium tomato, chopped
• 1 large carrot, cut into rounds
• 1/4 cup green peas, frozen
• 1/4 cup yellow moong dal (moong dal dhuli) 55 grams, split moong beans
• 1/4 cup massor dal, 50 grams, red lentils
• 1/4 cup quinoa, 50 grams
• 1/4 +1/8  teaspoon turmeric powder
• 3/4 teaspoon salt, or to taste
• 2-2.5 cups water, 16 oz- 20 oz, 2.5 cups if you want thin khichdi
• chopped cilantro
• half lemon, juice of

INSTRUCTION-

1.  Press the same button on the Instant Pot. Once it displays hot, add the olive oil and then add the bay leaf and cumin seeds.(Let the seeds sizzle for few seconds and then add the hing and stir).
2.  Add  the onion, ginger, garlic and cook for 3 minutes until softened.
3. Add the tomato, carrot and frozen peas and stir.
4. Add the moong dal, masoor dal and quinoa along with turmeric powder and salt.
5. Add water 2 to 2.5 cups. I add 2.5 cups (20 oz) because I prefer little thin khichdi. And it also thickens as it cools down so I like adding 2.5 cups. You may add 2 cups (16 oz) water.
6. Stir everything together and close the pot. Press the manual or pressure cook button and cook on high pressure for 5 minutes. The pressure valve should be in the sealing position.
7. Let the pressure release naturally for 5 minutes and then do a quick pressure realease.
8. Open the lid and add chopped cilantro. Then squeeze in some fresh lemon juice.
9. Enjoy quinoa khichdi with a side.

LIFE CHAPATI

INGREDIENTS-

choose any super grain

Amaranth or millet, ragi or quinoa, Buckwheat

Roast it, purposely and make it a fine powder of it in your mixer grinder.

INSTRUCTION-

1.  50% super grain flour.
2. 50% any seasonal vegetables(grate the vegetables and blend it in the blender with 2 spoon of water and make watery paste)
3. Take 1 cup of vegetables past (or grateful)
4. 1 cup of super flour.
5. Combine them together and floor and flatter them.
6. Role the balls & use a clay tawa to cook life chapati don't use ghee or oil.

MILLET  1:3, SUPER DALIYA

The super daliya uses against grain and more vegetables. The ratio is 1:3 (1 cup grain to 3 cups vegetables). Why? This way less grain goes inside the body, so it can spend less time digesting and more time healing itself.

INGREDIENTS-

SERVES 2-3

• 1 cup millet.
• 1(1/2) teaspoons cumin seeds.
• 1 cup green beams, finely chopped.
• 1 cup carrots, finely, very finely crushed.
• 4 cups water.
• 2 teaspoons rock salt.
• handful fresh coriander.

INSTRUCTION-

1. Roast the millet lightly in a pan.
2. Take another pan. Heart it on a medium flame. Add the cumin seeds and roast till they are dark brown. Add the beans, carrots and peas and stir well . Add the finely crushed green chilies and stir again.
3. Add 4 cups of water to the pan and let it come to a boil, Add the roasted millet to a pan. Cover the pan and keep it covered for 5 minutes.
4. Once everything is cooked, turn off the stove. Add rock salt and keep it covered for 5 minutes.
5. Garnish with generous amounts of fresh coriander and enjoy with green chutney. Eat within 3-4 hours of preparing it.

PRANIC SALAD

This salad  is called the pranic salad because it is the purest and cleanest salad. Yet, this salad is flavorful(because of the coriander and raw grated coconut).

INGREDIENTS-

• Serves 2, Makes 6 Cups.
• 2 cucumbers, chopped.
• 2 carrots, grated.
• 2 tomatoes, chopped.
• 1 small green capsicum, chopped.
• 1 cup coriander, chopped.
• 2 big slices of coconut, grated.

INSTRUCTION-

Place all the ingredients into a large mixing bowl. Toss everything together and serve.

NOTE:  Make sure you use vegetables sprouts in this salad, not lentil sprouts.

G-BOMBS SALAD

INGREDIENTS-

• 2-3 hearts of romaine.
• 1 cup spinach.
• 1 cup raw broccoli slaw.
• 1 cup purple cabbage.
• 1 orange bell pepper.
• 1 yellow bell pepper.
• 1 red bell pepper.
• 1 sliced red onion.
• 3/4 cup carrots shredded.
• 1 cup fresh berries, strawberries or blueberries.
• 1 cup of steam beans.
• 5 ounces mushrooms any variety, water sauteed.
• 1/4 cup hemp seeds, chia seeds, flax seeds.
• 1/4 cup chopped walnuts.

INSTRUCTION-

1.  Add all ingredients, to a large bowl or cutting board and chop until fine, as desired.

2. Using a large mixing bowl as a serving size, add 4-6 ladle fulls of salad to your bowl, drizzle with hummus or any homemade dressing. Enjoy!

SNACKS

SPINACH 1:3 SUPER CHEELAS

In cheela, instead of using only lentils, we use lentils and spinach. The ratio is 1 cup lentils to 2 cups of spinach, Why? Because lentils are difficult to digest, and unless you're an athlete or a child in the growing stage, you should eat lentils sparingly.

INGREDIENTS-

MAKES 8-10 CHEELAS

for the cheelas

• 1 cup green split moong dal
• 1 teaspoon rock salt 1 green chilli, chopped 2 cups spinach puree for the filling .
• 4 carrots, thickly grated
• 4 tomatoes, chopped finely
• 1/2 cup grated coconut
• 1/2 cup coriander, chopped micro greens (optional)
• 1 teaspoon rock salt
• green chutney
• *2(1/2) cups of chopped spinach, when blended, gives 2 cups of spinach puree.

INSTRUCTION-

Soak the moong dal in water for 2-3 hours. Then, drain out the water.

Combine the soaked moong dal, salt and chili in a blender and blend  until smooth. Transfer the mixture to a bowl. Add the spinach puree to the mixture and stir well.

Heat a pan(Tawa), sprinkle a little water on it and wipe it off gently using a muslin cloth. Pour a ladle full of the batter on it and spread it in a circular motion to make a thin circle. Cook on a medium flame till it turns brownish green in color.

To prepare the filling,simple combine the carrots, tomatoes, coconut,coriander, micro greens and salt. Fill your cheelas with this filling, and serve immediately with green chutney.

GREEN CHUTNEY

INGREDIENTS-

• 1 cup coriander leaves
• 1/2 cup mint leaves
• 1/2 cup unripe mango, roughly chopped
• 1 teaspoon cumin seeds
• 1 teaspoon rock salt
• 1 small green chilli
• you can add garlic & quinoa if you like.

INSTRUCTION-

1. Simply blend all the ingredients together in a blender. Serve as a condiment with indian dishes such as sabzi, khichdi or cheela.

DATE CHUTNEY

INGREDIENTS-

• 1/3 cup water
• 8 dates, seedless
• 1 teaspoons lemon juice
• 1 teaspoon cumin seeds
• 1 teaspoon rock salt 1 small green chili

INSTRUCTION-

1. Simply blend all the ingredients together until smooth.

    Swap it commercial ketchup.

GLOWING GREEN JUICE, SERVES 2, MAKES 600 ML

INGREDIENTS

• 2 cups chopped cucumber
• 1 cup chopped bottle gourd
• 1 cup roughly chopped spinach, tightly packed
• 1/4 cup mint leaves, tightly packed
• 2 cups chopped apple
• 1 teaspoon lemon juice

INSTRUCTION-

1. Simply juice all the ingredients together.

2. Add the lemon juice from the top and serve.

TIP: 

When juicing leafy greens like spinach and mint , alternate them with watery ingredients such as cucumber and apples. This helps your juicer to keep things moving.

HERBAL TEA

This herbal tea is a replacement for the traditional indian tea made using milk and tea leaves. You can use any fresh herb to make this tea- rosemary, curry leaves, tulsi, rose. Tulsi tea is healing.

INGREDIENTS-

• SERVES 2
• 2-3 leaves of tulsi, kadipatta 4 leaves,
• chopped cinnamon 1/2 tea spoon,
• 6 green cardomom buds (elaichi)
• 1/2 inch coin ginger
• 2 cups water
• 1 teaspoon dates paste for sweetness

INSTRUCTION-

1. Take a saucepan, add the water and bring it to a boil.

2. Add 2-3 leaves of tulsi patta & 3-4 leaves of kadi patta, cinnamon 1/2 tea spoon, cardmom buds & ginger Add to the water and cover the pan for 3 minutes, to let the flavours infuse.

3. Strain the tea through the strainer into cups.

4. if you like your tea sweetened, add date paste from the top and serve.

DINNERS

YUMMY TUMMY PUMPKIN SOUP