the
handy
healthy recipes in 4 easy steps with video guide
the
handy
healthy recipes in 4 easy steps with video guide
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The human body is the best picture of the human soul Designed and Created by:
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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