Physiques By Vinay

In This Recipe Pack:

1. Coconut Chia Pudding
2. Coconut Flour Pancakes
3. Coconut Curry Lentil Soup
4. Coconut Curry Vegetables
5. Coconut Lime Rice with Black Beans
6. Masoor Dal with Coconut Milk
7. Vegan Coconut Macaroons
8. Coconut Mango Sorbet
9. Coconut Almond Butter

Breakfast Options:

1. Coconut Chia Pudding

Ingredients:

• 2 tbsp chia seeds
• 1/2 cup coconut milk
• 1/4 cup unsweetened shredded coconut
• 1/4 tsp vanilla extract
• 1 tsp honey
• 1/2 cup mixed berries

Directions:

1. In a bowl, mix together the chia seeds, coconut milk, shredded coconut, vanilla extract, and honey until well combined.
2. Cover the bowl and refrigerate for at least 2 hours or overnight.
3. When ready to serve, divide the chia pudding between 2 bowls or jars and top with mixed berries.

Nutrition Information (per serving):

• Calories: 221
• Protein: 4g
• Fat: 16g
• Carbohydrates: 17g
• Fiber: 9g

2. Coconut Flour Pancakes

Ingredients:

• 1/4 cup coconut flour
• 1/4 tsp baking powder
• Pinch of salt
• 2 eggs
• 1/4 cup coconut milk
• 1/2 tsp vanilla extract
• 1 tbsp honey
• 1 tbsp coconut oil
• Mixed berries for topping

Directions:

1. In a bowl, whisk together the coconut flour, baking powder, and salt.
2. In another bowl, beat the eggs and then add the coconut milk, vanilla extract, and honey. Mix until well combined.
3. Add the wet ingredients to the dry ingredients and stir until smooth.
4. Heat the coconut oil in a non-stick pan over medium heat.
5. Pour about 1/4 cup of batter onto the pan for each pancake and cook for 2-3 minutes on each side, until golden brown.
6. Serve with mixed berries.

Nutrition Information (per serving):

• Calories: 256
• Protein: 9g
• Fat: 16g
• Carbohydrates: 18g
• Fiber: 6g

Lunch and Dinner Options:

3. Coconut Curry Lentil Soup

Ingredients:

• 1 tbsp coconut oil
• 1 onion, chopped
• 2 cloves garlic, minced
• 1 tsp grated ginger
• 1 tsp ground cumin
• 1/2 tsp ground coriander
• 1/4 tsp ground turmeric
• 1 cup red lentils
• 4 cups vegetable broth
• 1 cup coconut milk
• 1/2 tsp salt
• 1/4 tsp black pepper
• Fresh cilantro for garnish

Directions:

1. Heat the coconut oil in a pot over medium heat.
2. Add the onion, garlic, and ginger and sauté for 5-7 minutes, until the onion is translucent.
3. Add the cumin, coriander, and turmeric and cook for 1-2 minutes, until fragrant.
4. Add the lentils and vegetable broth and bring to a boil.
5. Reduce the heat to low and simmer for 20-25 minutes, until the lentils are tender.
6. Add the coconut milk, salt, and black pepper and stir until well combined.
7. Simmer for another 5-10 minutes.
8. Serve hot, garnished with fresh cilantro.

Nutrition Information (per serving):

• Calories: 342
• Protein: 13g
• Fat: 16g
• Carbohydrates: 38g
• Fiber: 15g

4. Coconut Curry Vegetables

Ingredients:

• 1 tbsp coconut oil
• 1 onion, chopped
• 2 cloves garlic, minced
• 1 tsp grated ginger
• 1 bell pepper, sliced
• 1 zucchini, sliced
• 1 cup broccoli florets
• 1 tbsp curry powder
• 1/2 tsp ground cumin
• 1/4 tsp ground coriander
• 1 can (14 oz) diced tomatoes
• 1 cup coconut milk
• Salt and pepper to taste
• Fresh cilantro for garnish

Directions:

1. Heat the coconut oil in a pan over medium heat.
2. Add the onion, garlic, and ginger and sauté for 5-7 minutes, until the onion is translucent.
3. Add the bell pepper, zucchini, and broccoli and cook for 5-7 minutes, until the vegetables are tender.
4. Add the curry powder, cumin, and coriander and cook for 1-2 minutes, until fragrant.
5. Add the diced tomatoes and coconut milk and stir until well combined.
6. Season with salt and pepper to taste.
7. Simmer for 10-15 minutes.
8. Serve hot, garnished with fresh cilantro.

Nutrition Information (per serving):

• Calories: 262
• Protein: 7g
• Fat: 21g
• Carbohydrates: 16g
• Fiber: 5g

5. Coconut Lime Rice with Black Beans

Ingredients:

• 1/2 cup brown rice
• 1 cup water
• 1/2 cup black beans, rinsed and drained
• 1 tbsp coconut oil
• 1/4 cup unsweetened shredded coconut
• Juice of 1 lime
• Salt to taste
• Fresh cilantro for garnish

Directions:

1. Rinse the rice and add it to a pot with the water. Bring to a boil, then reduce the heat to low and simmer for 20-25 minutes, until the rice is tender.
2. In a pan, heat the coconut oil over medium heat.
3. Add the shredded coconut and toast for 2-3 minutes, until lightly browned.
4. Add the black beans, lime juice, and salt and stir until well combined.
5. Serve the rice topped with the black bean mixture and garnished with fresh cilantro.

Nutrition Information (per serving):

• Calories: 310
• Protein: 7g
• Fat: 13g
• Carbohydrates: 43g
• Fiber: 8g

6. Masoor Dal with Coconut Milk

Ingredients:

• 1 cup masoor dal (red lentils)
• 3 cups water
• 1 onion, chopped
• 2 cloves garlic, minced
• 1 tsp grated ginger
• 1 tomato, chopped
• 1 tsp ground cumin
• 1/2 tsp ground coriander
• 1/4 tsp ground turmeric
• 1/2 tsp salt
• 1/4 tsp black pepper
• 1 cup coconut milk
• Fresh cilantro for garnish

Directions:

1. Rinse the dal and add it to a pot with the water. Bring to a boil, then reduce the heat to low and simmer for 20-25 minutes, until the dal is tender.
2. In another pan, heat some oil over medium heat.
3. Add the onion, garlic,
4. and ginger and sauté for 5-7 minutes, until the onion is translucent. 4. Add the tomato and cook for 2-3 minutes, until soft.
5. Add the cumin, coriander, turmeric, salt, and black pepper and cook for 1-2 minutes, until fragrant.
6. Add the cooked dal and coconut milk and stir until well combined.
7. Simmer for 5-10 minutes, until the flavors have melded together.
8. Serve hot, garnished with fresh cilantro.

Nutrition Information (per serving):

• Calories: 294
• Protein: 14g
• Fat: 14g
• Carbohydrates: 29g
• Fiber: 10g

Coconut-Based Desserts

7. Vegan Coconut Macaroons

Ingredients:

• 2 cups unsweetened shredded coconut
• 1/2 cup maple syrup
• 1/4 cup coconut oil, melted
• 1 tsp vanilla extract
• 1/4 tsp salt

Directions:

1. Preheat the oven to 350°F (175°C) and line a baking sheet with parchment paper.
2. In a bowl, mix together the shredded coconut, maple syrup, melted coconut oil, vanilla extract, and salt until well combined.
3. Scoop the mixture onto the prepared baking sheet, using a cookie scoop or spoon.
4. Bake for 10-12 minutes, until lightly golden on the edges.
5. Let cool on the baking sheet for a few minutes before transferring to a wire rack to cool completely.

Nutrition Information (per serving, 2 macaroons):

• Calories: 202
• Protein: 2g
• Fat: 15g
• Carbohydrates: 17g
• Fiber: 4g

8. Coconut Mango Sorbet

Ingredients:

• 2 ripe mangos, peeled and diced
• 1 can (14 oz) coconut milk
• 1/4 cup honey or maple syrup
• 1 tbsp lime juice
• Pinch of salt

Directions:

1. In a blender, puree the diced mango, coconut milk, honey or maple syrup, lime juice, and salt until smooth.
2. Transfer the mixture to an ice cream maker and churn according to the manufacturer’s instructions, until thick and creamy.
3. Transfer to a container and freeze for at least 2 hours or until firm.
4. Serve scoops of the sorbet in bowls or cones.

Nutrition Information (per serving):

• Calories: 212
• Protein: 2g
• Fat: 12g
• Carbohydrates: 28g
• Fiber: 2g

9. Coconut Almond Butter

Ingredients:

• 1 cup unsweetened shredded coconut
• 1 cup unsalted almonds
• 1/4 tsp salt

Directions:

1. Preheat the oven to 350°F (175°C) and line a baking sheet with parchment paper.
2. Spread the shredded coconut and almonds on the baking sheet and toast in the oven for 5-7 minutes, until lightly golden and fragrant.
3. Let cool for a few minutes before transferring to a food processor or high-speed blender.
4. Add the salt and process or blend until smooth and creamy, scraping down the sides as needed.
5. Transfer to a jar or container and store in the refrigerator.

Nutrition Information (per serving, 2 tbsp):

• Calories: 138
• Protein: 3g
• Fat: 12g
• Carbohydrates: 6g
• Fiber: 3g