Recipe By - Luke Coutinho, Co-founder of youcarelifestyle.com

1. LOW ON ENERGY – TRY THE CLASSIC CACAO BALLS WITH POWER PACKED INGREDIENTS

EQUIPMENT

· Food processor

· Blender

· Air tight container

INGREDIENTS

· 1/2 cup raw almonds soaked and dried

· 1/2 cup raw walnuts soaked and dried · 1 cup sattu

· 2 tbsp raw cacao powder

· 1/4 to 1/2 tsp pink Himalayan salt

· 3/4 cup dates chopped

· 1-2 tbsp water

INSTRUCTIONS

· Pulse the almonds, walnuts, sattu, cacao and salt in a food processor until the nuts break down and combine with the other ingredients.

· Add the dates and a tablespoon of water and run the food processor until the mixture becomes thick and sticky.

· You should be able to squeeze a bit of the mixture between your fingers. If it’s too loose and crumbly, add another tablespoon of water and process until everything comes together.

· Scoop pieces of the mixture and roll it into balls between your palms, slightly smaller than the size of a golf ball.

· Line them up on the baking sheet and place it in the refrigerator to chill for at least an hour, overnight if possible.

· Sprinkle some fresh/dry coconut over the balls. (optional)

· Store the raw cacao energy balls in an airtight container in the refrigerator or freezer.

NOTES

· Raw cacao is a storehouse of antioxidants that have a positive effect on heart and brain health and inflammation.

· Cacao and dates, both contain great levels of magnesium, which is an essential mineral during times of stress and helps you to feel more relaxed.

· These balls serve as great snack or dessert. It’s a great snack to carry during travel or hikes.

· Raw cacao is not to be confused for cocoa. Cacao is made by cold-pressing raw cacao beans ensuring that no nutrients are lost by heat treating.

NUTRITION

· Calories: 200kcal

· Carbohydrates: 67.8g

· Fat: 8.75g

2. KOKUM COOLANT

EQUIPMENT

· Mixing bowl

INGREDIENTS

· 6-8 pieces dried kokum unsalted · To taste Pink salt · A pinch hing or asafoetida

· 1/2 tsp green chilies crushed (optional)

· 3-4 curry leaves

· 1 cup thin coconut milk · ½ tsp cumin seeds

· ½ tsp grated ginger · crushed garlic optional

INSTRUCTIONS

· Soak kokum in warm water or normal water for a few minutes and later extract the kokum water (just like extracting tamarind juice).

· Transfer the kokum water to a bowl and add coconut milk, pink salt, hing and mix it well.

· Take freshly crushed green chilies, ginger, and garlic in a strainer and dip it in kokum water so as to extract its flavors.

· Now add little coconut oil to a pan for tempering. When the oil is hot enough, add cumin seeds, curry leaves and mix them in the kokum mixture.

· Sol Kadhi/kokum coolant is ready to serve!

TIPS:

· Adjust the consistency so that it’s not too sour.

· Avoid reheating it. Just refrigerate if you want to store and remove it an hour prior to consumption.

· You can garnish it with freshly powdered flaxseeds and cilantro for extra taste and flavor.

NOTES

· This drink acts as a coolant, aids digestion and many people drink Sol Kadhi /kokum coolant after eating a heavy meal.

· It is used for treating skin rashes and prickly heat as it has cooling properties.

· The leaves, roots, bark, fruits, seeds, shells of kokum tree - all hold a medicinal value.

· Sip slow and enjoy this tummy pacifier.

NUTRITION

· Calories: 138kcal

· Carbohydrates: 3g

· Protein: 1gFat: 12g

3. OATS BANANA MUFFINS - DELISH THE DELICIOUS BITE AFTER BIT

INGREDIENTS · 1 cup old-fashioned oat ground to flour

· 2 tablespoons melted virgin coconut oil

· 3 tablespoons organic honey

· 1 egg

· 1 cup mashed ripe banana about 1 banana

· 1/3 cup milk of choice or water I used almond milk

· ½ teaspoon baking soda

· 1 teaspoon vanilla extract

· 1/4 teaspoon salt · 1/2 teaspoon cinnamon plus more for sprinkling on top · 1/3 chopped almonds

INSTRUCTIONS

· Preheat the oven to 325 degrees Fahrenheit (165 degrees Celsius). If necessary, grease all cups of your muffin tin with very little coconut oil.

· In a large bowl, beat the coconut oil and honey together with a whisk. Add the eggs and beat well. Mix in the mashed bananas and milk, followed by the baking soda, vanilla extract, salt, and cinnamon.

· Add oats flour to the bowl and mix with a large spoon, just until combined. If you’d like to add any nuts, chocolate, or dried fruit, fold them in now. (I have used only chopped almonds)

· Divide the batter evenly between the muffin cups, filling each cup about two-thirds full.

· Bake muffins for 22 to 25 minutes, or until a toothpick inserted into a muffin comes out clean.

· Place the muffin tin on a cooling rack to cool. You might need to run a butter knife along the outer edge of the muffins to loosen them from the pan.

· These muffins will keep at room temperature for up to 2 days, or in the refrigerator for up to 4 days.

NOTES

· Rich in fiber and antioxidants, the muffins are perfect to curb the sweet tooth cravings.

· Adding banana makes it rich in potassium too.

· Add on more variations by adding pumpkin seeds, grated coconut.

NUTRITION

· Calories: 200kcal

· Carbohydrates: 16g

· Protein: 3gFat: 4g

4. ALL IN ONE PROTEIN BARS. BALANCE OF INDULGENCE AND NUTRITION

EQUIPMENT

· High speed blender or food processor

INGREDIENTS

· 1 cup dates pitted · 400 gm chickpeas presoaked and dried

· 1/2 cup almond butter or unsalted peanut butter · 1/3 cup powdered flaxseed

· 1/2 tbsp Srilankan cinnamon · 1/4 cup mix of pumpkin seeds hemp seeds and sunflower seeds · 2 tsp raw cacao powder

INSTRUCTIONS

· Preheat the oven to 350 degrees.

· Take a food processor and add the ingredients at once.

· Keep mixing until it is well combined.

· Take a square dish and place a parchment paper.

· Pour the mixture into the container and then spread it uniformly.

· Bake the bar mixture for about 20 minutes.

· Take it out and let it cool before cutting it into pieces and munching on it.

NOTES

· Dates have a Balance of many minerals like potassium zinc, copper, iron and calcium.

· Perfect snack to be munched on any time during the day.

· Loaded with antioxidants, fiber, and protein.

· Everyone can enjoy the benefits of super tasty protein bars free from additives and preservatives made with clean ingredients.

5. SPICED SATTU BUTTERMILK/MATTHA

INGREDIENTS:

· 2 tbsp sattu powder

· 3 tbsp fresh A2 organic curd

· 2 cups water

· black pepper a pinch.

· 1/4 tsp roasted cumin/jeera powder

· pink salt to taste

· 1 tsp Lemon juice

METHOD:

· Whisk the curd till smooth.

· Add all the ingredients to the yoghurt.

· Dilute with water. Some prefer my buttermilk thin, so add water accordingly.

· Serve immediately. You could also refrigerate and serve later.

FOR GARNISH:

· Finely chopped coriander and mint leaves

· You can also add 1/2 tsp. finely grated ginger if it suits you

· You can also make simple version with just cumin powder and pink salt added to curd and water.

· Some people like to add a tempering of mustard seeds and curry leaves in oil to their buttermilk.

6. TURMERIC SESAME LADOOS – ANTI-INFLAMMATORY BOMBS!

INGREDIENTS:

· 1/3 cup jaggery powder/grated jaggery

· 2 tbsp dry ginger powder

· 1/2 tbsp turmeric powder

· 1/4 tsp black pepper powder

· 3-4 tablespoon ghee

· 1 tbsp lightly roasted sesame seeds (black or white)

METHOD:

· Mix all the ingredients in a bowl except ghee.

· Add melted ghee slowly to the dry mix.

· Mix everything with your fingers to make a dough that’s wet enough to bind together.

· Pinch out a bit of dough and roll to make a small ball – about the size of a marble.

· Make more balls of the same size till all the dough is used up.

· Store the balls in an air tight container. The balls remain good at room temperature for 10 days.

NOTES:

· Jaggery is loaded with various antioxidants, minerals and vitamins. It’s a great digestive aid, boosts immunity and guards the body against the harmful pathogens.

· Ginger powder is high in gingerol, a substance with powerful anti-inflammatory and antioxidant properties.

· Turmeric has been shown to increase the immunity-boosting proteins in the body, is packed with antioxidants and possesses anti-inflammatory properties too.

· Black pepper contains minerals like potassium, calcium, magnesium, phosphorus, sodium, as well as vitamins such as thiamine, riboflavin, niacin, and vitamin B6.

· Ghee, a nutritional powerhouse contains plentiful amounts of fat-soluble vitamins A, D, E and K. These nutrients are essential to a wide range of body functions from the brain to the immune system.

· Sesame seeds are rich in calcium, magnesium and help balances hormones.

· One can also use dates or honey to sweeten. Add coconut flakes for garnishing.

7. POHA CHIWDA (TRADITIONAL INDIAN SNACK)

EQUIPMENT

· Cooking pan/iron kadhai

INGREDIENTS · 2 cups Poha/Beaten rice preferably thin and roasted · Jeera/Cumin · 1/2 tsp Rai/Mustard seeds

· 1/4 tsp Urad dal

· 1/4 tsp Chana Dal

· 2 tbsp Fried dal bengal gram roasted

· 1/2 cup Peanuts

· 1 tsp Chilli powder · 1/4 tsp Turmeric powder

· 1-2 sprigs Curry leaves

· 1 tsp Chaat masala

· 1 tsp Immunity boosting powder recipe

· Pink salt to taste · 1-2 tbsp Cold pressed coconut Oil

INSTRUCTIONS

· Heat oil in a pan, add mustard seeds, jeera, urad dal and chana dal.

· When they start spluttering, add peanuts and bengal gram.

· Now add chilli powder, turmeric powder, salt, curry leaves, chaat masala and Immunity powder.

· Add poha now and fry well in medium heat until poha is well roasted (around 10 mins in medium flame is good enough).

· Switch off the flame and let it cool.

· Store in airtight containers.

NOTES

· Poha is rich in iron and fiber, easy to digest too.

· Adding the peanuts, chana dal, bengal gram and urad dal makes it rich in protein too.

· It has a longer shelf life and can be stored in airtight containers for 7 to 10 days.

VARIATIONS

· Can add makhana for extra crunch.

· Nuts and seeds can be added too.

· Poha can be replaced by oats in this recipe too.

NUTRITION

· Calories: 145kcal

· Carbohydrates: 24.8g

· Protein: 5.7g

· Fat: 6.3g

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