Fitness food

Exotic fruit salad
(Serves two)

Ingredients

• ½ papaya 
• 1 guava
• ½ passion fruit
• 1 kiwi fruit
• ½ orange sections 
• 1 tsp orange rind 
• 1 tsp sugar 

Method 

• Boil half a cup of water with the orange rind; remove from fire, add the sugar and let the mixture cool. 
• Cube all fruits in a bowl and add the orange rind mix to it. Chill in the refrigerator and serve.

Chicken jamboree (240 calories 18gm protein Rich in B vitamins)
(Serves two)

Ingredients

• 1 tbsp virgin olive oil 
• 250 gm 
• chicken, 
• skinless and 
• boneless
• 1 onion, chopped 
• 1 bay leaf
• 1 sprig of thyme
• 1 tbsp lemon zest
• 100 ml sherry
• 150 gm baby carrots
• 150 gm broccoli florets
• 3 tbsp coriander, chopped
• Salt and 
• pepper to taste

Method 

• Heat a deep pan and add the olive oil in it. Add the chicken next and stir fry until brown. Add the onions, mushrooms, thyme, bay leaf, and lemon zest and cover the vessel with a lid until the onions are soft. Add sherry to boiling water and simmer for five minutes.
• Add the baby carrots, broccoli and salt and pepper. Let it cook for ten minutes and garnish with coriander.

Lean smoothie (150 calories 28gm protein)
(Serves one)

Ingredients

• 2 raw egg whites
• 1 cup watermon cubes
• 1 tsp lemon juice 
• 1 tsp sugar 
• ½ tsp lemon zest 

Method 

• Blend all the ingredients to a smoothie and consume immediately. 

 

Fresh corn crumble (275 calories 12gm protein)
(Serves two)

Ingredients

• 1cup fresh corn crumbled or chopped roughly
• ¼ cup fresh grated coconut 
• 1 tsp vinegar 
• 1 tsp lemon juice 
• 1 tsp virgin olive oil 
• 2 green chillies, finely chopped 
• ½ tsp mustard seeds
• 2 garlic, finely chopped 
• Salt to taste 

Method

• Heat oil in a pan and add the mustard seeds; let them splutter. Now add the green chillies, corn and coconut. Remove the vessel from heat and add the garlic, lemon juice, vinegar and salt. Mix and serve hot.

Jackfruit seeds masala fry, 90 calories
(Serves four)

Ingredients 

• 250 gm jackfruit seeds
• 1 onion 
• 5 green chillies
• 1 tsp garlic paste
• 1 tsp ginger paste
• 1tsp garam masala
• 2 tbsp sesame oil
• 1 tbsp red chilli powder
• Salt to taste 

Method

• Peel off the outer layer of the jackfruit seeds. Cut all the seeds into two or three pieces and pressure cook them along with the onions, chillies, garlic paste, ginger paste and salt by letting it whistle three times; simmer the flame and let it sit for another five minutes before turning the flame off. Take out the mix from the cooker and sauté the cooked jackfruit seed mixture in sesame oil until golden brown. Sprinkle garam masala, red chilli powder, adjust the seasonings and stir for another five minutes. Enjoy the dish as is or with a tangy salad. 

 

Soaked Almonds in date halves
(Serves one)

Ingredients 

• 10 soaked almonds, peeled
• 3 dates, pitted

Method 

• Stuff the peeled almonds into the pitted dates and enjoy the sweet and delicious flavour. 
• Soaked almonds are much better than the regular ones. Soaking helps remove phytic acid from the almonds which is not good for digestion. Dates are a power house of nutrients and the oldest fruit known to mankind.