Recipe book

the

handy

healthy recipes in 4 easy steps with video guide

the

handy

healthy recipes in 4 easy steps with video guide

“

The human body is the best picture of the human soul Designed and Created by:

�

Preface

risp Apple C eal tm Oa

Smoothie

Coconut

Golden Grilled Corn

erry Very Blueb l Cerea

Fresh Watermelon Carrot Ginger Lemonade Cream

Parmesan Pesto Pasta

Sweet Blueberry

Fiery Semolina Potatoes

Creamy Caramel Custard

Apple Dates Milkshake

Vegetable Fusion MĂŠlange

Spicy Spinach Rice

Chocolate Lava Cake

contents

1-8 3 5 7

9-16 11 13 15

17-24 19 21 23

25-32 27 29 31

33-40 35 37 39

Video Guide

41-46

Fitness Planner

47

Measurement Guide

48

Acknowledgements

49

Breakfast

Apple Crisp Oatmeal

How?

Why?

What?

Golden Grilled Corn

What?

o1

Why?

How? 2 o

o3 o4

What?

Why?

How?

Very Blueberry Cereal

the handy fitbook | page 10

Refreshments

Stay active but don’t forget to cool down, Drink your refreshments

the handy fitbook | page 12

Why?

Nutrients

What?

Ingredients

How? Deseed the dates and keep aside.

In a mixer, grind chopped apple pieces, dates, and milk together to a creamy smooth milkshake.

Apple Dates Milkshake

Why?

Nutrients

What?

Ingredients

1 large Apple 1 large carrot 1 cup orange juice 1/2 teaspoon grated ginger 1 teaspoon honey

How? Steps

o1 Grate the ginger and juice the orange in a mixer.

o3

Add the diced apple, carrot, orange-ginger solution and honey into your blender. Add ice or orange juice if preferred.

Blend all the ingredients till it becomes smooth and finally transfer the smoothie into a glass.

2 o

o4

the handy fitbook | page 14

Fresh Watermelon Lemonade

Why?

Nutrients

What?

Ingredients

How? Steps

o1

2 o

o3 o4

the handy fitbook | page 16

Soups

A hot soup is the answer to most of your problems, Eat your bowl of soup

Carrot Ginger Cream

Total Time: 30 minutes | Prep Time: 10 minutes | Servings: 4 persons

How? Steps

In a medium saucepan, heat 2 tbsp. of olive oil and sauté the onions until translucent.

Add the minced garlic, ginger and turmeric and sauté for a few minutes more. Add the carrots and cook for a few more minutes along with vegetable stock.

Turn down the heat and simmer until carrots are tender, add the saffron, chili sauce and lemon.

Puree this mixture in a blender until smooth.

Season with salt and pepper to taste.

Garnish with chopped chives to serve.

Why?

What?

Calories 136.0

12 Carrots chopped

Nutrients

Total Fat 2.8 g

Saturated Fat 1.5 g

Polyunsaturated Fat 0.3 g

Monounsaturated Fat 0.0 g Cholesterol 0.0 mg

Ingredients

1 small onion minced

4 cloves garlic minced 1” ginger grated

1” turmeric grated

2 cups vegetable stock

Sodium 342.8 mg

1/2 cup coconut milk

Total Carbohydrate 25.8 g

Pepper to taste

Sugars 9.8 g

Dash chili sauce

Potassium 711.9 mg Dietary Fiber 6.6 g Protein 4.0 g

Salt to taste

Pinch saffron

Juice of 1/2 lemon

Vegetable Fusion MĂŠlange Total time: 43 minutes | Prep time: 15 minutes | Servings: 4 persons

What?

Why?

Nutrients

Ingredients

Calories 71.0

Total Fat 2.5 g

Saturated Fat 0.7 g

Polyunsaturated Fat 0.2 g

Monounsaturated Fat 0.9 g Cholesterol 2.5 mg Sodium 468.0 mg

Potassium 212.1 mg

Total Carbohydrate 10.2 g Dietary Fiber 3.3 g Sugars 2.7 g

Protein 2.5 g

How? Steps

o1

2 o

o3 o4

Total Time: 15 minutes | Prep Time: 10 minutes | Servings: 4 persons

What?

Why?

Ingredients

Nutrients

Calories 179.3

Total Fat 10.0 g

Saturated Fat 6.3 g

Polyunsaturated Fat 0.2 g

Monounsaturated Fat 0.8 g Cholesterol 0.0 mg Sodium 72.6 mg

Potassium 242.7 mg

Total Carbohydrate 6.8 g Dietary Fiber 1.9 g Sugars 0.0 g

Protein 5.4 g

How? Steps

Combine the lemon grass with water and blend in a mixer to form a smooth mixture, strain this mixture using a sieve and keep aside.

Add the coconut milk, 1 cup of water, lemon grass mixture with salt and boil for a few minutes.

Main Course You don’t have to eat less, Just need to eat right

Parmesan Pesto Pasta Total Time: 40 minutes | Prep Time: 20 minutes | Servings: 4 persons

What?

Ingredients

For the Pesto For the Assembly Large bowl fresh basil leaves 1 cup boiled pasta 7-8 garlic pods Few cherry tomatoes 1 cup olive oil Parmesan cheese to garnish 1/4 cup parmesan cheese Half cup cashew nuts Salt and pepper to taste

Why?

Nutrients

Calories 766.9 Total Fat 64.3 g Saturated Fat 10.2 g Polyunsaturated Fat 6.0 g Monounsaturated Fat 45.0 g Cholesterol 4.9 mg

Sodium 206.2 mg Potassium 274.1 mg Total Carbohydrate 39.9 g Dietary Fiber 3.4 g Sugars 2.2 g Protein 10.9 g

How? Steps

In a pan add some oil, cherry tomatoes and boiled pasta and some salted water and add the pesto sauce. Add basil leaves and serve.

Fiery Semolina Potatoes Total time: 35 minutes | Prep time: 10 minutes | Servings: 4 persons

Why?

Nutrients

What?

Calories 118.8 Total Fat 8.1 g Saturated Fat 2.5 g Polyunsaturated Fat 0.6 g Monounsaturated Fat 4.6 g Cholesterol 7.8 mg Sodium 586.4 mg Potassium 24.3 mg Total Carbohydrate 9.8 g Dietary Fiber 0.5 g Sugars 0.0 g Protein 1.7 g

Ingredients

How? Steps

o1

In a pan, boil the water with salt and scrubbed potatoes until the potatoes can be pierced with a fork or a knife.

o3

2 o

o4

Spicy Spinach Rice

Total time: 50 minutes | Prep time: 10 minutes | Servings: 4 persons

Why?

Nutrients

What?

Ingredients

1-1/2 cups Cooked rice 200 grams Spinach Leaves, rinsed and chopped 1 tsp. Cumin seeds 1 tsp. Ginger, grated 1 Tomato, pureed 1/2 tsp. Turmeric powder 1 tsp. Curry Powder 1 tsp. Garam masala powder 2 tbsp. sesame oil Salt

Calories 94.5 Total Fat 2.8 g Saturated Fat 0.4 g Polyunsaturated Fat 1.1 g Monounsaturated Fat 1.0 g Cholesterol 0.0 mg Sodium 334.7 mg Potassium 376.5 mg Total Carbohydrate 15.2 g Dietary Fiber 1.8 g Sugars 0.3 g Protein 2.9 g

How? Steps

o1

First you have to heat oil in a heavy bottom pan over medium heat. Add cumin seeds, grated ginger and sautĂŠ for a few seconds.

2 o

o3 o4

Desserts

Save room for dessert, Rejoice it

Total time: 25 minutes | Prep time: 10 minutes | Servings: 4 persons

What?

Ingredients

Why?

Nutrients

Calories 117.7 Total Fat 4.7 g Saturated Fat 0.7 g Polyunsaturated Fat 0.4 g Monounsaturated Fat 3.4 g Cholesterol 1.0 mg Sodium 55.8 mg Potassium 49.3 mg Total Carbohydrate 17.8 g Dietary Fiber 0.5 g Sugars 10.0 g Protein 1.7 g

How? Steps

o1 2 o

o3 o4

Creamy Caramel Custard

Total time: 50 minutes | Prep time: 10 minutes | Servings: 12 persons

What?

Why?

Nutrients

Calories 335.7 Total Fat 24.0 g Saturated Fat 5.1 g 200 ml cream Polyunsaturated Fat 2.1 g 800 ml milk Monounsaturated Fat 15.8g 5 tbsp sugar Cholesterol 11.8 mg 1 tbsp vanilla essence Sodium 106.4 mg 15 gms agar agar powder Potassium 217.0 mg (vegetarian gelatin) Total Carbohydrate 25.1 g For the caramel Dietary Fiber 1.2 g 5 tbsp sugar Sugars 12.1 g Protein 6.4 g Ingredients

How? Steps

o1

In a saucepan add some milk, cream, sugar, agar agar powder, vanilla essence and whisk it for 30 seconds.

o3

Add a spoonful of caramel at the bottom of the moulds. Add the pudding mixture into the moulds. Refrigerate it for 30 minutes.

2 o

o4

Why?

Nutrients

Calories 267.2 Sodium 211.9 mg Total Fat 16.7 g Potassium 167.3 mg Saturated Fat 10.7 g Total Carbohydrate 30.4 g Polyunsaturated Fat 0.5 g Dietary Fiber 2.6 g Monounsaturated Fat 4.0 g Sugars 20.9 g Cholesterol 34.7 mg Protein 3.3 g

What?

Ingredients

1/2 cup salted butter melted 1/2 cup castor sugar 3/4 cup whipped yogurt 1/2 cup milk 1/4 cup dark chocolate melted

How? Steps

Chop some dark chocolate, heat milk for some time and pour it into the chopped chocolate and mix it properly.

Grease the ramekin with some oil. Pour the chocolate mixture into the ramekin.

Keep it in the oven for 7 minutes on 180 degree Celsius.

Let it cool for 5- 7 minutes, unmold and serve.

Chocolate Lava Cake

Total Time: 35 minutes | Prep Time: 15 minutes | Servings: 8 persons

Video Guide

Apple Crisp Oatmeal

Apple Crisp Oatmeal

Golden Grilled Corn

Golden Grilled Corn

Very Blueberry Cereal

Very Blueberry Cereal

Apple Dates Milkshake

Apple Dates Milkshake

Smoothie

Smoothie

Fresh Watermelon Lemonade

Fresh Watermelon Lemonade

Ginger Carrot Cream

Vegetable Fusion MĂŠlange

Coconut

Ginger Carrot Cream

Vegetable Fusion MĂŠlange

Coconut

Parmesan Pesto Pasta

Parmesan Pesto Pasta

Fiery Semolina Potatoes

Fiery Semolina Potatoes

Spicy Spinach Rice

Spicy Spinach Rice

Sweet Blueberry

Sweet Blueberry

Creamy Caramel Custard

Creamy Caramel Custard

Chocolate Lava Cake

Chocolate Lava Cake

Fitness Planner Fitness

Planner

Measurement Guide pinch = 1/8 teaspoon dash = lesser than a pinch tsp. = teaspoon tbsp. = tablespoon pkg = package oz = ounce med = medium 3 teaspoons = 1 tablespoon lb = pound 4 tablespoons = 1/4 cup 16 tablespoons = 1 cup 1 cup = 8 ounces 1 pound = 16 ounces 2 cups = 1 pint = 16 ounces 2 pints = 1 quart = 32 ounces 2 quarts = 1/2 gallon = 64 ounces

Acknowledgements

Credits

ISBN 979-9-8778-1587-4

7 799877 815879