Physiques By Vinay

In This List:

• Low Fat Vegetable Biryani
• Oats Uttapam
• Cauliflower and Oats Tikki Recipe
• Palak Masoor Dal
• Palak Paneer
• Quick & Healthy Pav-Bhaji
• Kala Chana
• Hara Moong Dal
• Masala Masoor Dal
• Soya Mattar
• Misal
• Chouli
• Ghar Ki Dal
• Paneer Curry

1. Low Fat Vegetable Biryani

Ingredients:

1. 1 spray low calorie cooking spray
2. 3 onions, finely chopped
3. 1 cm root ginger, peeled and finely grated
4. 5 garlic cloves, crushed
5. 1 tbsp cumin seeds
6. 2 red chillies, deseeded and finely sliced
7. 100 g dried yellow split lentils
8. 200 g frozen peas
9. 2 carrots, peeled and roughly chopped
10. 200 g green beans, trimmed and chopped
11. 3 tomatoes, chopped
12. 6 cloves
13. 6 cardamom pods, crushed
14. 1 cinnamon stick
15. 1 tsp turmeric
16. 350 g dried long-grain rice
17. 1 dollop fat free yoghurt
18. 1 sprinkle paprika
19. 1 sprinkle chilli powder

Method:

1. Spray a large non-stick saucepan with low calorie cooking spray and place over a medium heat.
2. Fry the onions for 5 minutes or until softened then add the ginger, garlic, cumin seeds and most of the chillies and stir-fry for a further 1-2 minutes, stirring frequently.
3. Add all the remaining ingredients to the saucepan along with 550ml of boiling water and cook for 15-20 minutes.
4. Remove from the heat and leave to stand, still covered, for another 15-20 minutes.
5. Garnish with the remaining sliced chillies and serve hot with a side dish of fat free natural yogurt sprinkled with paprika or chilli powder.

2. OATS  UTTAPAM

Ingredients Of Oats Uttapam

• 1 Cup Oats
• 1/2 Cup Semolina
• A pinch of Asafoetida
• 1 Cup Yogurt
• 1 tsp Cumin Seeds
• 1/4 tsp Red Chilli Powder
• A pinch of Soda Bicarbonate
• As required Water
• 1 Onion, finely chopped
• 1 Tomato (deseeded), chopped
• 1 Medium Red/Yellow/Green Capsicum, finely chopped
• 1/2 tsp Green Chilllies, chopped
• To taste Salt
• 2 tsp Extra Virgin Olive Oil
• 3/4 tsp Ginger, finely chopped

For Garnishing:

1/2 Tbsp Coriander Leaves (fresh), chopped

How to Make Oats Uttapam

1.Grind oats and semolina. Add asafoetida.

2.Now add yogurt, cumin seeds, red chilli powder, soda bicarbonate, ginger and water as required to make a thick batter.

3.Keep aside for 10 minutes.

4.Add chopped onion, capsicum, tomatoes, green chillies and salt to taste.

5.Mix well.

6.Now heat a non-stick pan apply a little oil, spread a ladleful of batter. When it is golden brown, flip it to the other side to cook.

7.Serve hot garnished with chopped coriander leaves and accompanied with coconut chutney.

3. Cauliflower and Oats Tikki Recipe

Ingredients

• 2 cups finely chopped and blached cauliflower
• 1/2 cup quick cooking rolled oats
• 1/2 cup oats flour, refer handy tip
• 3 1/4 tsp oil
• 1/2 cup finely chopped onions
• 1/2 cup finely chopped and boiled french beans 1/2 cup finely chopped and boiled carrots
• 1 tsp green chilli paste
• 2 tbsp finely chopped coriander (dhania)
• 2 tbsp finely chopped mint leaves
• 1 1/2 tsp garam masala
• (phudina)
• 1 1/2 tsp dried mango powder (amchur) 1/2 tsp ginger (adrak) paste
• 1/2 tsp chaat masala
• salt to taste

Method

1. Heat 1 tsp of oil in a broad non-stick pan, add the onions and sauté on a medium flame for 2 minutes.

2. Transfer the onions into a deep bowl, add the cauliflower, french beans and carrots, mix well and mash lightly using a potato masher.

3. Add all the remaining ingredients, mix well and keep aside for 10 minutes. So the oats absorb all the flavours and binds well.

4. Divide the mixture into 16 equal portions and shape each portion into a 50 mm. (2″) flat round tikki.

5. Heat the non-stick tava (griddle) and grease using 14 tsp of oil.

6. Cook each tikki on a slow flame using 1/8 tsp of oil, till they turn crisp and golden brown in colour from both the sides.

7. Serve immediately with healthy green chutney

4. Palak Masoor Dal

Ingredients

• 1 cup chopped spinach (palak)
• 1/2 cup masoor (split red lentil) dal
• 1 tsp ginger-green chilli paste
• a pinch of turmeric powder (haldi)
• 1 tsp oil
• 1 tsp cumin seeds (jeera)
• 3 cardamoms (elaichi)
• a pinch of asafoetida (hing) 3 whole dry kashmiri red chillies, broken into
• pieces
• 5 to 6 curry leaves (kadi patta)
• 1 tsp finely chopped garlic (lehsun)
• 1 tbsp tamarind (imli) pulp
• salt to taste

Method

1. Wash and soak the masoor dal in enough water for an hour. Drain and discard the water.
2. Combine the masoor dal, ginger-green chilli paste, turmeric powder and 2 cups of water in a pressure cooker and pressure cook for 2 whistles.
3. Allow the steam to escape before opening the lid.
4. Heat the oil in a deep non-stick pan, add cumin seeds and cardamom.
5. When the seeds crackle, add the asafetida, dry red chillies, curry leaves and garlic and sauté on a medium flame for a few seconds.
6. Add the cooked dal mixture, tamarind pulp, 1 cup of water, spinach and salt, mix well and cook on a medium flame for 1 to 2 minutes, while stirring occasionally.
7. Serve the palak masoor dal hot.

5. PALAK PANEER

          INGREDIENTS

• 350 grams spinach
• 1 medium tomato
• 5 large garlic cloves divided, 3 whole and 2 finely chopped
• 1 inch ginger
• 1 green chili or more to taste
• 1 tablespoon oil 15 ml, I used avocado oil
• 1 large onion finely chopped
• 1/2 cup water or as needed
• 3/4-1 teaspoon garam masala
• 1/4 teaspoon turmeric powder
• 1/4 teaspoon red chili powder or to taste
• salt to taste
• 2-3 tablespoons heavy cream or adjust to taste
• 225 grams paneer cut into cubes
• 1/2 tablespoon kasuri methi crushed, dried fenugreek leaves
• lemon juice to taste

Method

1- To a pot of boiling water, add little salt and then spinach leaves to it. Blanch the spinach leaves for 2 to 3 minutes until wilted.

2- Take them out and put them in ice cold water. This helps the leaves in retaining their green color.

3- To a blender, add the blanched spinach along with tomato, 3 cloves of garlic, ginger and green chili.

4- Puree to a smooth paste and set aside

5- Heat a pan on medium heat. Once hot, add the oil and then add the remaining 2 cloves of chopped garlic. Sauté for few minutes until it starts changing color.

6- Then add the chopped onions.

7- Cook the onion for 2 to 3 minutes until soft and translucent.

8- Add in the prepared spinach puree and mix. Also add around 1/2 cup water at the point.

Cover the pan and let it cook for 10 minutes on medium heat. The spinach will bubble a lot. Stir at regular intervals to avoid sticking at the bottom.

9- Once the spinach is cooked, add the garam masala, turmeric powder, red chilli powder and salt. Mix and cook for 1 minute.

You may also add ½ teaspoon of sugar at this point if you like.

10- Then add the heavy cream and mix.

11- Stir in the paneer and mix. Let the curry simmer for 3 to 4 minutes.

12- Switch off the flame, add lemon juice and kasuri methi and mix.

Serve palak paneer hot with naan or roti or rice.

6. Quick & Healthy Pav-Bhaji

Ingredients for Pav

• Pav buns
• 1 Onions , finely chopped for serving
• Extra Virgin Olive Oil , for toasting the buns
• 1 sprig Coriander (Dhania) Leaves , finely chopped for garnishing

Ingredients for the Bhaji

• 1 Onion , finely chopped
• 1 inch Ginger , grated
• 3 cloves Garlic , grated
• 1 cup Tomato , puree
• 1 Green Bell Pepper (Capsicum) , finely chopped
• 2 Carrots (Gajjar) , diced
• 1/2 cup Cabbage (Patta Gobi/ Muttaikose) , chopped
• 2 cups Cauliflower (gobi) , cut into florets
• 3 Potatoes (Aloo) , peeled and diced
• 2 teaspoons Pav bhaji masala
• 1 teaspoon Chaat Masala Powder
• 1/2 cup Green peas (Matar) , steamed
• 1 tablespoon Lemon juice
• Olive oil, for cooking
• Salt , to taste

METHOD:

1. To begin making the Pav bhaji heat the pressure cooker over medium heat. Once the cooker is heated, add the oil, onion, garlic, ginger and saute until the raw smell from the onion goes away.
2. Once it does, add all the remaining ingredients for the bhaji except, the steamed green peas and lemon juice.
3. Stir well, add a little 1/2 cup of water, Lock the lid in place and pressure cook for a three to four whistles and turn off the heat.
4. Once done, allow the pressure to release naturally in the pressure cooker.
5. Open the cooker, mash the pav bhaji using a potato masher until it looks creamy and well mashed. Add the lemon juice and butter and stir.
6. Check the taste and adjust accordingly. Once done, transfer the healthy Pav Bhaji to a serving bowl.
7. Our next step is to toast the pav buns, heat the skillet over medium heat and place the sliced pav buns on it. Drizzle some Extra Virgin olive oil over the pav buns and toast it on both sides until golden and crisp. 
8. The Extra Virgin olive oil acts as a great replacement for butter, making the dish low in fat and packed with the good flavors from the Extra Virgin olive oil along with its rich nutrients.
9. Serve the Pav Bhaji along with toasted buns, with some onions sprinkled on the top.

7. Kala Chana

Ingredients:

• 60 g Kala Chana (Black Gram) 50 g Tomatoes
• 0.5 tsp Red Chilli Powder 0.2 tsp Turmeric Powder
• 1 tsp Coriander Powder
• 0.2 tsp Kitchen King Masala
• 1 pinch Salt
• 0.5 tsp Ghee ( or    1 tsp Olive Oil )

Instructions

1. Soak the Red Chana/Kala Chana overnight and then boil it the next day in fresh water using a pressure cooker; drain it and set aside
2. In a pan, sautee finely chopped tomatoes/ground tomatoes
3. Add in the spices + salt and let it cook for a couple of minutes
4. Add all the boiled chana along with some fresh water
5. Let it cook on low to medium heat
6. Enjoy

8. Hara Moong Dal

• 70 g Whole Moong Dal
• 0.5 tsp Red Chilli Powder 0.2 tsp Turmeric Powder 0.2 tsp Kitchen King Masala 0.5 tsp Cumin Seeds
• 1 pinch Salt
• 0.5 tsp Ghee ( or    1 tsp Olive Oil )

Instructions

1. Soak the Moong in water for 30-60 minutes
2. Boil the soaked Moong in fresh water using a pressure cooker
3. Once boiled, drain the moong and set aside
4. In a pan, sautee cumin seeds/dry spices and let it crackle
5. Add all the boiled moong along with some fresh water

6 Add in the spices + salt

• Let it cook on low to medium heat
• Enjoy

9. Masala Masoor Dal

Ingredients:

• 60 g Masoor Dal 50 g Tomatoes
• 0.5 tsp Red Chilli Powder 0.2 tsp Turmeric Powder 0.2 tsp Kitchen King Masala 0.5 tsp Coriander Powder 0.5 tsp Cumin Seeds
• 1 pinch Salt
• 0.5 tsp Ghee ( or 1 tsp Olive Oil )

Instructions

1. Soak the Masoor Dal in water for 30-60 minutes
2. Boil the soaked Masoor Dal in fresh water using a pressure cooker
3. Once boiled, drain the Masoor Dal and set aside
4. In a pan, sautee cumin seeds/dry spices and let it crackle
5. Add finely chopped tomatoes/ground tomatoes and let it cook
6. Add all the boiled Masoor Dal along with some fresh water and the spices + salt
7. Let it cook on low to medium heat
8. Enjoy

10. Soya Mattar

Ingredients:

• 30 g Soya Bean Chunks
• 30 g Green Peas
• 80 g Tomatoes
• 0.5 tsp Cumin Seeds 0.2 tsp Turmeric Powder 0.5 tsp Red Chilli Powder 0.2 tsp Kitchen King Masala
• 1 pinch Salt
• 0.5 tsp Ghee ( or 1 tsp Olive Oil )

Instructions

1. In a pan, sautee cumin seeds/dry spices and let it crackle
2. Add finely chopped tomatoes/ground tomatoes and let it cook
3. Add in the spices + salt and let it cook for a couple of minutes
4. Add in the Soya Chunks and Green Peas
5. Let it cook on low to medium heat
6. Enjoy

11. Misal

Ingredients:

• 50 g Mix Dai
• 50 g Onion
• 50 g Tomatoes
• 0.2 tsp Turmeric Powder
• 1 tsp Coriander Powder
• 1 tsp Misal Masala
• 0.2 tsp Kitchen King Masala
• 1 pinch Salt
•  0.5 tsp Ghee ( or     1 tsp Olive Oil )

Instructions

1. Soak the Mix Lentils overnight and then boil it the next day in fresh water using a pressure cooker; drain it and set aside
2. In a pan, sautee finely chopped onions until they start to lighten
3. Add finely chopped tomatoes/ground tomatoes and let it cook
4. Now add the spices + salt and let it cook
5. Add all the boiled Mix Lentils along with some fresh water
6. Let it boil on slow flame continously for 1 5 minutes (keep addiing more water if need be)
7. Enjoy

12. Chouli

Ingredients:

• 60 g Chauli (Black Eyed Beans)
• 50 g Onion
• 50 g Tomatoes
• 0.5 tsp Red Chilli Powder 0.2 tsp Coriander Powder 0.2 tsp Turmeric Powder 0.2 tsp Kitchen King Masala 0.5 tsp Cumin Seeds
• 1 pinch Salt
• 0.4 tsp Ghee (or 0.6 tsp Olive Oil )

Instructions

1. Soak the Black Eyed Beans for 30 to 60 minutes and then boil it in fresh water using a pressure cooker; drain it and set aside
2. In a pan, sautee cumin seeds/dry spices until it starts crackling
3. Add in finely chopped onions and let it sautee till the onions start getting lighter
4. Add finely chopped tomatoes/ground tomatoes and let it cook
5. Add in the spices + salt and let it cook for a couple of minutes
6. Add all the boiled Black Eyed Beans to the pan along with some fresh water
7. Let it cook on low to medium heat
8. Enjoy

13. Ghar Ki Dal

Ingredients:

• 80 g Toor Dal 50 g Tomatoes
• 0.2 tsp Red Chilli Powder 0.2 tsp Turmeric Powder 0.2 tsp Kitchen King Masala 0.5 tsp Coriander Powder
• 1 pc Green Chilli
• 0.2 tsp Cumin Powder 0.2 tsp Mustard Seeds
• 1 pinch Salt
•  0.5 tsp Ghee ( or 1 tsp Olive Oil )

Instructions

1. Soak the Toor Dal in water for 30-60 minutes
2. Boil the soaked Toor Dal in fresh water using a pressure cooker along with chopped/ground tomatoes
3. In a pan, sautee cumin seeds and musturd seeds and let it crackle
4. Slit the green chilli into halves vertically and add it to the pan and let it saute
5. Add all the boiled Toor Dal along with some fresh water and the spices + salt
6. Let it cook on low to medium heat
7. Enjoy

14. Paneer Curry

Ingredients:

• 50 g Paneer
• 0.5 tsp Ghee ( or 1 tsp Olive Oil ) 0.2 tsp Cumin Seeds
• 1 tsp Red Chilli Powder
• 0.2 tsp Turmeric Powder 0.5 tsp Kitchen King Masala
• 50 g Tomatoes 2 x Mixed Green Vegetables (Refer to Fruits & Veggies Guide Under Options) 1 pinch Salt

Instructions

1. In pan, sautee cumin seeds until they crackle
2. Add in ground tomatoes and let it cook until the water separates
3. Add in the spices and stir well
4. Add in diced vegetables and let it cook
5. Add in the diced paneer and let it simmer for 3 to 5 minutes
6. Enjoy