Nitya Hegde

Kesar Pumpkin Seed Chia Pudding 🌼 A creamy, protein-rich snack made with simple ingredients and prepared the night before! Stays in fridge for upto 4 days. Servings: 2 Ingredients * 200 g thick curd or Greek yogurt * 30 g chia seeds, powdered * 30 g pumpkin seeds, powdered * 30 g vanilla-flavoured whey isolate * 12–15 saffron strands * Water, as required for consistency * 2 tsp honey (1 tsp per serving) Optional garnish: * Pumpkin seeds * A few saffron strands Method 1. Add the curd to a bowl. 2. Add the powdered pumpkin seeds, powdered chia seeds and saffron. 3. Add the whey isolate and a little water. 4. Whisk everything together until smooth and creamy. 5. Refrigerate overnight. 6. The next morning, divide into two servings. 7. Garnish with pumpkin seeds and saffron, if desired. Drizzle 1 teaspoon of honey over each serving and enjoy! Approximate nutrition per serving Nutrient Per serving Calories 300–350 kcal Protein 28–32 g Zinc 2.5–3.5 mg Fibre 8–10 g Nutrition is estimated and will vary depending on the curd, whey isolate and seed quantities. These estimates exclude additional garnish. #chiapudding #snackit #eathealthyfood

Episode 4: Complete meal Protein-Rich Tofu Tikki Roll 🌿 A delicious vegetarian meal that provides plant-based protein and iron. The vitamin C from lemon also helps your body absorb iron from plant foods. Approximate nutrition🌱 * Per tofu tikki: 50 kcal | 4–5 g protein * 3 tofu tikkis: 150 kcal | 14 g protein * 1 complete roll: approximately 300–350 kcal | 17–19 g protein Ingredients For the tofu tikki:( total 11) * 250 g tofu * 1 medium onion, finely chopped * 1 handful coriander leaves * 10 mint leaves * 1-inch ginger, finely chopped * 2 green chillies, finely chopped * 1 tsp cumin * 1 tsp salt, or to taste * 3 tbsp besan (chickpea flour) For the roll: * 1 chapati * 2 lettuce leaves * 3 tofu tikkis * sriracha sauce * Homemade garlic sauce( optional) * Lemon juice Method 1. Crumble the tofu using your hands. 2. Add the finely chopped onion, coriander, mint, ginger and green chillies. 3. Add cumin, salt and besan. Mix everything well. 4. Shape the mixture into 11 small patties. 5. Cook on a lightly greased tawa until golden on both sides, or air-fry at 180°C for approximately 10 minutes, turning halfway through. 6. To assemble the roll, place lettuce on a chapati, add 3 tofu tikkis, and drizzle with homemade sriracha and garlic sauces. 7. Roll tightly, toast on both sides and finish with a squeeze of lemon juice. Nutrition values are estimates and vary with the tofu brand, chapati size, sauces and cooking oil. A delicious way to add more plant-based protein to your everyday meals! #proteinrecipes #plantbased #meal

Ragi Banana Chocolate Tea Cake 🍌🍫 A simple, naturally banana-sweetened chocolate cake made with ragi flour. Ingredients * 2 ripe bananas, mashed * 130 g ragi flour (about 1 cup) * 17 g unsweetened cocoa powder (about 2 tbsp) * ½ tsp cinnamon powder * 30 g coconut sugar (about 3 tbsp) * ½ tsp baking powder * ¾ tsp baking soda * A pinch of salt * 35 ml ghee (about 3 tbsp) * 130 ml milk ( 1/2 cup + 3 tbsp) Method 1. Preheat the oven to 180°C or the air fryer to 165°C. 2. In a bowl, combine the ragi flour, cocoa powder, cinnamon powder, coconut sugar, baking powder, baking soda and salt. Mix well. 3. Add the ghee and milk, and mix until combined. 4. Add the mashed bananas and gently fold them into the batter. Avoid overmixing. 5. Transfer the batter to a greased or lined cake tin. 6. Oven: Bake at 180°C for 30–35 minutes. Air fryer: Bake at 165°C for approximately 30 minutes. 7. Check the centre with a toothpick. It should come out clean or with a few moist crumbs. 8. Let the cake cool before slicing. Top with melted chocolate, a dusting of cocoa powder or peanut butter, as desired. Slice, serve and enjoy! #teacake #milletrecipes #brownie

Your weekend Vrat menu is sorted! ✨ 6 recipes to try this weekend: 🥤 Banana latte 🌾 Homemade healthy namkeen with puffed amaranth 🍫 Chocolate chia pudding 🌿 Navaratna sundal 🥞 Beetroot barnyard millet dosa 🫓 Raw banana rajgira paratha Which one are you trying first? 😍 #vratrecipe #meal #snack #healtydrink

A naturally fruity, vrat-friendly halwa made with rajgira, apples, bananas and a spoon of jaggery. Apple Banana Rajgira Halwa 🍎🍌 Ingredients * ¾ cup rajgira (amaranth) * 2 bananas, finely chopped * 1 apple, grated (with or without skin) * 2 tbsp jaggery * 1 tsp cinnamon powder * 2 tbsp ghee, divided * 1 cup water (for pressure cooking) * Chopped nuts of your choice Method 1. Wash and cook the rajgira: Wash and rinse the rajgira thoroughly. Heat ½ tsp ghee in a pressure cooker, add the rajgira and sauté for 1–2 minutes. Add 1 cup water, close the lid and pressure cook for 3 whistles. Let the pressure release naturally and allow it to cool before opening. The cooked rajgira should be soft and fluffy. 2. Cook the fruits: Heat ½ tbsp ghee in a kadhai. Add the cinnamon powder, chopped bananas and grated apple. Add 2 tbsp jaggery and cook for 1–2 minutes, stirring gently. 3. Add the cooked rajgira: Add the cooked rajgira and another ½ tsp ghee. Mix well and cook for 4–5 minutes until the fruits soften and the halwa thickens slightly. 4. Finish and serve: Add the remaining ghee as needed, mix in the chopped nuts and serve warm or chilled. Why just 2 tablespoons of jaggery? The bananas and apple already contribute natural sweetness, so a small amount of jaggery is enough to bring everything together. Enjoy this delicious Apple Banana Rajgira Halwa during vrat or whenever you crave something sweet! #vratrecipe #halwa #amaranth

Episode 3 : Complete Meal: Spinach Chickpea Chilla with Paneer A wholesome, nourishing meal made with simple ingredients! Chickpeas provide plant-based protein, fibre and minerals, while spinach adds folate, iron and other micronutrients. Samak rice (barnyard millet) provides carbohydrates for energy, and paneer adds extra protein and calcium. Serve it with curd for added protein and calcium. Nutrition Information 🌿 * Total recipe (6 chillas): Approximately 850–900 kcal | 40–43 g protein * Serves: 3 people * Per serving (2 chillas): Approximately 283–300 kcal | 13–14 g protein * 2 tbsp curd (30 g): Adds approximately 18–22 kcal | 1–1.2 g protein Per serving, including curd: Approximately 301–322 kcal | 14–15 g protein. Ingredients * ¾ cup brown chickpeas, soaked and rinsed * ½ cup Samak / barnyard millet, washed and soaked * 1 bunch spinach * 1-inch piece ginger * 2 mild green chillies * 1 tsp cumin seeds * 5–6 peppercorns * 1 clove * 1–1½ tsp salt, or to taste * Approximately 1 cup water, as needed * Ghee or oil, for cooking * Grated paneer, for topping * Curd, for serving Method 1. Add the soaked chickpeas, barnyard millet, spinach, ginger, green chillies, cumin, peppercorns, clove, salt and water to a blender. 2. Blend until smooth, adding water as needed to achieve a pourable batter. 3. Heat and lightly grease a tawa. Pour a portion of the batter and spread it gently. 4. Cook on medium-low heat until the chilla firms up, then flip and cook the other side. These chillas take a little longer to cook through. 5. Add grated paneer on top, fold the chilla and cook briefly until done. 6. Serve warm with curd. #breakfast #vratrecipe #proteinrich

Brinjal is in season, and this is your sign to make baba ganoush! 🍆 Smoky, roasted brinjal turned into a delicious creamy spread, paired with soft, fluffy homemade naan made with high-protein curd, salt and whole wheat flour. ❤️ Honestly, this combination is SO, SO good! Simple ingredients, seasonal produce and homemade goodness. 🤌🏻 #meal #seasonal #eathomemade

5 Navratri Friendly Recipes #navratri

Calcium rich energy laddoo #snacking Makes 8 laddus | Approximately 90 calories per laddu. Ingredients: 4 tbsp sesame seeds 20 almonds 1 tbsp ghee 3 tbsp dried cranberry 6 soft dates

Episode 2 : Complete meal : Quinoa Bottle Gourd Khichdi This khichdi is gut-friendly, wholesome and so easy to make. 🤍 If you’re skeptical about using quinoa instead of rice because you think it might taste different or “too healthy” 😄, trust me! you won’t even feel it. The quinoa blends beautifully into the khichdi and gives it a lovely texture. Recipe - serves 3 For the khichdi: • 1 cup chopped bottle gourd • ¼ cup moong dal • ¼ cup quinoa (I used tri-colour quinoa; any variety works) • 1 tsp oil • 1 tsp cumin • 1 tsp chopped ginger • 2 mild green chillies • 1 onion, sliced • 1 tomato, chopped • 1 carrot, chopped • ½ tsp turmeric • 1 tsp Kashmiri chilli powder • ½ tsp garam masala • ½ tsp amchur powder • 1 tsp jaggery powder • 1 tsp salt, or to taste • 1½ cups water • Fresh coriander Wash, rinse and soak the quinoa and moong dal for 10 minutes. Heat oil in a pressure cooker. Add cumin, ginger and green chillies and sauté for a few seconds. Add onion, tomato and carrot and sauté for 1–2 minutes. Add the soaked quinoa and moong dal, followed by the bottle gourd. Add all the spices, jaggery and salt. Mix well. Add 1½ cups water and pressure cook for 3 whistles. Let the pressure release naturally and allow the cooker to cool completely before opening. Don’t forcefully open the cooker. The quinoa fluffs up beautifully as it rests. Finish with fresh coriander. For the tofu: Pan-roast 100 g tofu with ½ tsp oil, salt, Kashmiri chilli powder, turmeric and garam masala until golden on both sides. Serve 1 cup khichdi topped with 100 g pan-roasted tofu, sliced onion and ½ tsp ghee (optional, but highly recommended). Nutritional facts - 1 serving Khichdi only (⅓ of the recipe): • ~220 kcal • ~8 g protein 100 g tofu: • ~120–145 kcal • ~15–17 g protein Complete bowl with tofu: • ~340–365 kcal • ~23–25 g protein Nutrition values are approximate and may vary depending on the brands and exact ingredients used. #khichdi #quinoa #meal