Serves 2
· Prep 10m
· Cook 15m
Oats Poha is a vibrant, nutrient-dense reimagining of the classic Indian breakfast staple. By substituting traditional flattened rice with rolled oats, this dish offers a heartier texture and a significant boost in dietary fibre, making it an ideal choice for a sustained energy release throughout the morning. This dish is characterised by its "fluff-and-crunch" contrast. The oats absorb the aromatic infusion of turmeric, mustard seeds, and curry leaves, while maintaining a distinct, chewy bite. Combine it with a protein source to make it a balanced breakfast.
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Serves 2
· Prep 10m
· Cook 5m
Picture this vibrant green vegetable as a ticket to a health wonderland. Stir fried asparagus can dabble as a snack and a side dish. Asparagus is like a superhero for your gut! Packed with fibre, it keeps your digestive system happy and running smoothly. It is loaded with B vitamins, antioxidants, Vitamin A, folate and potassium. Dreaming of that radiant skin glow? Look no further! Asparagus is here with its arsenal of vitamins and antioxidants, making your skin say, "Hello, gorgeous!"
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Serves 1
· Prep 25m
· Cook 30m
A traditional winter preparation from North India, sarson ka saag is a nutrient-dense dish made primarily from mustard greens, along with spinach and bathua. Rich in dietary fibre and packed with vitamins C and K, this dish also provides iron, folate, calcium, and manganese, supporting immunity, bone health, and overall metabolic function. The natural antioxidants and anti-inflammatory compounds in mustard greens, combined with their potassium content, make sarson ka saag beneficial for heart health and digestion. Slow-cooked and finished with a simple tempering, it is a wholesome, seasonal dish that balances flavour with nourishment.
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Serves 2
· Prep 10m
Coco-Pine Cooler is a refreshing smoothie made with pineapple and coconut milk. Pineapple is rich in vitamin C, supporting immunity, skin health, and wound healing. It contains bromelain, an enzyme that aids digestion and has natural anti-inflammatory properties. The fibre in pineapple promotes digestive regularity and supports satiety.
Coconut milk adds natural creaminess along with healthy fats (MCTs) that provide quick energy and help keep you fuller for longer. It also contributes essential minerals like manganese and copper.
Together, they create a hydrating, nutrient-dense smoothie that supports digestion, immunity, and sustained energy. Perfect as a light breakfast or mid-meal refresher.
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Serves 1
· Prep 5m
If you are a weight watcher craving a guilt-free dessert, Velvet Fruit Chia Pudding is the perfect choice. Made with chia seeds and naturally sweet mango, it delivers fibre, plant protein, omega-3s, and antioxidants in every spoonful.
Chia seeds promote satiety and support blood sugar balance, while mango adds natural sweetness and vitamin C — no added sugar needed.
Light, refreshing, and easy to make, this pudding is ideal as a healthy dessert or snack. Try it and let us know how you liked it in the comments.
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Serves 2
· Prep 15m
· Cook 20m
Quinoa, a relatively recent addition to many Indian kitchens, is valued for its impressive nutritional profile. It is naturally gluten-free and rich in protein and fibre, making it a versatile ingredient for salads, cheelas, kebabs, and wholesome bowls like this one. Soy nuggets add another boost of plant protein while being low in fat, making the dish both filling and nourishing. When combined with colourful vegetables, the result is a vibrant meal that delivers both taste and nutrition. This quinoa and soy vegetable bowl is simple to prepare and makes a balanced lunch or light dinner. Try it out and tell us how you liked it in the comments!
Recipe & Image by: Ms Poonam Sharma
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Serves 2
· Prep 15m
· Cook 25m
Bean Salsa Salad is a wholesome dish that can easily serve as a meal in itself. Beans are rich in plant protein, complex carbohydrates, folate, and iron, making them a highly nutritious ingredient. They are also an excellent source of dietary fibre, with one cup of cooked beans providing about 9–13 grams. Adequate fibre intake helps support weight management, maintain healthy blood sugar levels, promote regular bowel movements, and assist in cholesterol control. The addition of fresh vegetables further enhances the salad's vitamin and mineral content. This colourful and refreshing dish is a great way to increase your daily fibre and protein intake while enjoying a light yet satisfying meal.
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Serves 2
· Prep 7m
Mangoes are a rich source of potassium, vitamin C and vitamin A. Mango contains an antioxidant called zeaxanthin. Zeaxanthin may play a protective role in eye health and could prevent damage from macular degeneration; an eye condition that gets worse with age . The fibre, potassium and vitamin content in mangoes all help keep the arteries working and reduce the risk of heart disease. Increasing potassium and decreasing sodium in the diet are among the most important dietary changes required to r
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Serves 2
· Prep 25m
· Cook 20m
A wholesome recipe made with Soya granules, Bengal gram pulse (chana dal), Mixed vegetables (carrot, potato, beetroot). Follow the steps for a balanced, flavorful result.
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Serves 2
· Prep 20m
· Cook 20m
Although flaxseeds contain a large number of healthy components, it is super rich in Omega-3 fatty acids, lignans & fibre which account for its reputation. Each tablespoon of ground flaxseed contains about 1.8 g omega-3 fatty acids. Lignans have both plant estrogen and antioxidant qualities. Flaxseeds contain 75 to 800 times more lignans than other plant foods. Flaxseeds contain both the soluble and insoluble fibre in abundance.
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Serves 3
· Prep 30m
· Cook 35m
The recipe calls for the use of different pulses. Pulses provide protein and dietary fibre, and like other plant-based foods, they contain no cholesterol and little fat or sodium. Pulses also provide iron, magnesium, phosphorus, zinc, and other minerals, which play a variety of roles in maintaining good health. They also contain phytochemicals, which may reduce the risk of certain types of cancers and other diseases. This Pulses Hotpot is really a pot of good health.
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Serves 4
· Prep 8m
Vinaigrette : basic salad dressing is made by mixing an oil with something acidic like vinegar or lemon juice. Salt, herbs, and spices can be added as per taste and preference. In a typical recipe, we use 3 parts of oil to 1 part of vinegar and then whisk it to form an emulsion.
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