Healthy Ramadan – 30 days meal plan

The best time to do a weight-training workout is NOT while fasting. This can create way too much muscle breakdown and cause a significant rise in the catabolic hormone cortisol. Training while in a state of dehydration can decrease strength significantly. The best time to weight train during Ramadan is after or before Taraweeh prayers.

It is important to take a solid multi-vitamin, multi-mineral supplement with suhoor as well to make sure daily minimum requirements of key nutrients are met. Best in the town is Spirulina

DAY 1

IFTAR
3 dates with 2 glasses of water
1 grilled chicken breast fillet
3 cups of your favorite salad
A handful of nuts
A cup of preferred Gano tea/Linghi coffee

EXERCISE
Total body workout. After workout: A protein shake or smoothie

SNACK
1 cups of green tea
1 whole papaya

SUHUR
6 tabs of Spirulina
2 glasses of water
1 cup of oatmeal cooked in 2 cups fat-free milk topped with 1 sliced banana, 1 chopped date (optional).

 

DAY 2

IFTAR
3 dates with 2 glasses of water
2 Grilled Tilapia fillets
2 cups steamed mixed vegetables (e.g. sweet peas, corn, carrots)
A cup of preferred Gano tea/Linghi coffee

EXERCISE
Total body workout. After workout: A protein shake or smoothie

SNACK
Watermelon

SUHUR
6 tabs of Spirulina
2 glasses of water
1 date
2 boiled eggs with sautéed baby spinach.

DAY 3

IFTAR
3 dates with 2 glasses of water
Chicken with lemon roasted vegetables (Find the recipe below)
A cup of preferred Gano tea/Linghi coffee

EXERCISE
Total body workout. After workout: A protein shake or smoothie

SNACK
6 tabs of Spirulina
1 cups of Gano tea/Linghi coffee
Yogurt with Granola/Muesli chunks.

SUHUR
2 glasses of water
1 cup of oatmeal cooked in 2 cups fat-free milk, topped with 1 sliced banana, and 1 chopped date (optional)

DAY 4

IFTAR
3 dates with 2 glasses of water
Grilled chicken salad (Find the recipe below)
A cup of preferred Gano tea/Linghi coffee

EXERCISE
Total body workout. After workout: A protein shake or smoothie

SNACK
1 cups of Gano tea/Linghi coffee
1 banana sliced in half, with walnuts, cinnamon, and honey, baked for 15 minutes

SUHUR
6 tabs of Spirulina
1 large date and a large smoothie

DAY 5

IFTAR
3 dates with 2 glasses of water
Grilled tuna steak with salsa (Find the recipe below)

EXERCISE
Total body workout. After workout: A protein shake or smoothie

SNACK
1 cups of Gano tea/Linghi coffee
A bowl of fat-free Greek yogurt, topped with crushed walnuts.

SUHUR
6 tabs of Spirulina
2 glasses of water
1 cup of oatmeal cooked in 2 cups fat-free milk topped with blueberries.

DAY 6

IFTAR
3 dates with 2 glasses of water
Basil and bulgur salad (Find the recipe below)
A cup of preferred Gano tea/Linghi coffee

EXERCISE
Total body workout. After workout: A protein shake or smoothie

SNACK
1 cups of Gano tea/Linghi coffee
1 apple and 1 pear

SUHUR
6 tabs of Spirulina
2 glasses of water
3 cups of fat-free Greek yogurt topped with walnuts, raisins, and crushed granola/muesli.

DAY 7

IFTAR
3 dates with 2 glasses of water
Cracked wheat grilled zucchini salad (Find the recipe below)
1 cups of Gano tea/Linghi coffee

EXERCISE
Total body workout. After workout: A protein shake or smoothie

SNACK
6 tabs of Spirulina
1 cups of Gano tea/Linghi coffee
Carrots dipped in fresh guacamole

SUHUR
2 glasses of water
1 large date with  A protein shake or smoothie

DAY 8

IFTAR
3 dates with 2 glasses of water
Kale and quinoa salad with black beans (Find the recipe below)
1 cups of Gano tea/Linghi coffee

EXERCISE
Total body workout. After workout: A protein shake or smoothie

SNACK
1 cups of Gano tea/Linghi coffee
Mixed nuts with 2 cups of fat-free Greek yogurt

SUHUR
6 tabs of Spirulina
2 glasses of water
1 cup of oatmeal cooked in 2 cups fat-free milk, topped with 1 sliced banana, and 1 chopped date (optional).

DAY 9

IFTAR
3 dates with 2 glasses of water
Bean salad with za’atar (Find the recipe below)
1 cups of Gano tea/Linghi coffee

EXERCISE
Total body workout. After workout: A protein shake or smoothie

SNACK
1 cups of Gano tea/Linghi coffee
1 banana with a handful of nuts

SUHUR
6 tabs of Spirulina
2 glasses of water
3 cups of lentil soup topped with quinoa

DAY 10

IFTAR
3 dates with 2 glasses of water
Spicy kasha vegetable salad (Find the recipe below)
1 cups of Gano tea/Linghi coffee

EXERCISE
Total body workout. After workout: A protein shake or smoothie

SNACK
1 cups of Gano tea/Linghi coffee
2 cups of mixed fruits

SUHUR
6 tabs of Spirulina
2 glasses of water
1 cup cooked oatmeal, topped with 4-5 strawberries and 2 dates.

DAY 11

IFTAR
3 dates with 2 glasses of water
Oats and lentil haleem (Find the recipe below)
1 cups of Gano tea/Linghi coffee

EXERCISE
Total body workout. After workout: A protein shake or smoothie

SNACK
1 cups of Gano tea/Linghi coffee
1 cantaloupe

SUHUR
6 tabs of Spirulina
2 glasses of water
2 boiled eggs served with sautéed spinach
1 orange

DAY 12

IFTAR
3 dates with 2 glasses of water
Chicken with beans and nuts
1 cups of Gano tea/Linghi coffee

EXERCISE
Total body workout. After workout: A protein shake or smoothie

SNACK
1 cups of Gano tea/Linghi coffee
2 cups of mixed berries

SUHUR
6 tabs of Spirulina
2 glasses of water
3 cups fat-free Greek yogurt topped with walnuts, granola/ muesli, raisins, and 2 chopped dates (optional).

DAY 13

IFTAR
3 dates with 2 glasses of water
2 Grilled Chicken shish kebabs, with a salad of cucumbers, tomatoes, carrots, and baby spinach sprinkled with lemon juice.
A handful of mixed nuts
1 cups of Gano tea/Linghi coffee

EXERCISE
Total body workout. After workout: A protein shake or smoothie

SNACK
1 cups of Gano tea/Linghi coffee
1 cup of roasted chickpeas – sprinkle olive oil on boiled chickpeas. Then add cayenne pepper, lemon juice and bake it for 15-20 minutes.

SUHUR
6 tabs of Spirulina
2 glasses of water
An omelet made with onions and green pepper wrapped inside 2 romaine lettuce leaves.

DAY 14

IFTAR
3 dates with 2 glasses of water
Grilled Chicken with Beans and Nuts (Find the recipe below)
1 cups of Gano tea/Linghi coffee

EXERCISE
Total body workout. After workout: A protein shake or smoothie

SNACK
1 cups of Gano tea/Linghi coffee
1 cup fat-free Greek yogurt with a few raisins

SUHUR
6 tabs of Spirulina
2 glasses of water
1 bowl of lentil soup, topped with chopped cucumbers.

DAY 15

IFTAR
3 dates with 2 glasses of water
3 baked Chicken drumsticks on a bed of tomatoes and cucumbers with mint yogurt sauce
1 cups of Gano tea/Linghi coffee

EXERCISE
Total body workout. After workout: A protein shake or smoothie

SNACK
1 cups of Gano tea/Linghi coffee
1 whole papaya

SUHUR
6 tabs of Spirulina
2 glasses of water
3 cups fat-free Greek yogurt topped with walnuts, granola/ muesli, raisins, and 2 chopped dates (optional).

DAY 16

IFTAR
3 dates with 2 glasses of water
1/2 cup Chicken curry 1/2 cup boiled chickpeas 2 cups tomato and cucumber salad
1 cups of Gano tea/Linghi coffee

EXERCISE
Total body workout. After workout: A protein shake or smoothie

SNACK
Watermelon

SUHUR
6 tabs of Spirulina
2 glasses of water
An omelet made with onions and green pepper wrapped inside 2 romaine lettuce leaves.

DAY 17

IFTAR
3 dates with 2 glasses of water
1 baked Salmon fillet on a bed of sautéed zucchini, carrots, and green pepper.
1 cups of Gano tea/Linghi coffee

EXERCISE
Total body workout. After workout: A protein shake or smoothie

SNACK
1 cups of Gano tea/Linghi coffee
Yogurt with granola/muesli

SUHUR
6 tabs of Spirulina
2 glasses of water
1 bowl of lentil soup, topped with chopped cucumbers.

DAY 18

IFTAR
3 dates with 2 glasses of water
Grilled chicken pieces wrapped into 4 romaine lettuce leaves as wraps.
1 cups of Gano tea/Linghi coffee

EXERCISE
Total body workout. After workout: A protein shake or smoothie

SNACK
1 cups of Gano tea/Linghi coffee
1 banana sliced in half, add walnuts, cinnamon and honey then baked for 15 minutes.

SUHUR
6 tabs of Spirulina
1 large date with a large smoothie.

DAY 19

IFTAR
3 dates with 2 glasses of water
1/2 cup chicken keema curry rolled into lightly steamed cauliflower leaves. Add green chutney or mint yogurt sauce for taste.
1 cups of Gano tea/Linghi coffee

EXERCISE
Total body workout. After workout: A protein shake or smoothie

SNACK
1 cups of Gano tea/Linghi coffee
Fat-free Greek yogurt topped with crushed walnuts.

SUHUR
6 tabs of Spirulina
2 glasses of water
1 cup of oatmeal cooked in 2 cups fat-free milk, topped with blueberries.

DAY 20

IFTAR
3 dates with 2 glasses of water
3 cups of cooked lentil soup (dhal curry) with finely chopped cucumbers and carrots on top. Squeeze some lemon juice for enhanced taste.
1 cups of Gano tea/Linghi coffee

EXERCISE
Total body workout. After workout: A protein shake or smoothie

SNACK
1 cups of Gano tea/Linghi coffee
1 apple and 1 pear

SUHUR
6 tabs of Spirulina
2 glasses of water
3 cups of fat-free Greek yogurt topped with walnuts, raisins, and crushed granola/muesli.

DAY 21

IFTAR
3 dates with 2 glasses of water
1 Baked Salmon fillet with asparagus on a bed of lettuce, cucumbers, carrots, and tomatoes. Add mint yogurt sauce on top for enhanced taste.
1 cups of Gano tea/Linghi coffee

EXERCISE
Total body workout. After workout: A protein shake or smoothie

SNACK
1 cups of Gano tea/Linghi coffee
Carrots dipped in fresh guacamole

SUHUR
6 tabs of Spirulina
2 glasses of water
1 large date with a smoothie

DAY 22

IFTAR
3 dates with 2 glasses of water
Cooked chick pea curry wrapped inside 4 steamed cabbage leaves. Add some mint yogurt sauce for added taste.
1 cups of Gano tea/Linghi coffee

EXERCISE
Total body workout. After workout: A protein shake or smoothie

SNACK
1 cups of Gano tea/Linghi coffee
Mixed nuts with 2 cups of fat-free Greek yogurt

SUHUR
6 tabs of Spirulina
2 glasses of water
1 cup of oatmeal cooked in 2 cups fat-free milk, topped with 1 sliced banana, and 1 chopped date (optional).

DAY 23

IFTAR
3 dates with 2 glasses of water
1 cup baked shredded chicken with chickpeas on top of lettuce, cucumbers, and tomatoes. Add your favorite hot sauce.
1 cups of Gano tea/Linghi coffee

EXERCISE
Total body workout. After workout: A protein shake or smoothie

SNACK
1 cups of Gano tea/Linghi coffee
1 banana with a handful of nuts

SUHUR
6 tabs of Spirulina
2 glasses of water
3 cups of lentil soup, topped with quinoa

DAY 24

IFTAR
3 dates with 2 glasses of water
2 grilled chicken breasts with tomato salsa and yogurt sauce with cucumber and mint.
1 cups of Gano tea/Linghi coffee

EXERCISE
Total body workout. After workout: A protein shake or smoothie

SNACK
1 cups of Gano tea/Linghi coffee
1 cantaloupe

SUHUR
6 tabs of Spirulina
2 glasses of water
2 boiled eggs served with sautéed spinach, and 1 orange.

DAY 25

IFTAR
3 dates with 2 glasses of water
2 grilled flounder fish fillets served with 2 cups steamed mix vegetables. Add your favorite hot sauce for enhanced taste.
1 cups of Gano tea/Linghi coffee

EXERCISE
Total body workout. After workout: A protein shake or smoothie

SNACK
1 cups of Gano tea/Linghi coffee
2 cups of mixed berries

SUHUR
6 tabs of Spirulina
2 glasses of water
3 cups fat-free Greek yogurt with walnuts, granola/muesli, and raisins on top. Add 2 dates chopped up for a better taste.

DAY 26

IFTAR
3 dates with 2 glasses of water
3 grilled chicken drumsticks on a bed of cucumber, carrots, tomatoes, and green pepper. Add mint yogurt sauce on top.
1 cups of Gano tea/Linghi coffee

EXERCISE
Total body workout. After workout: A protein shake or smoothie

SNACK
1 cups of Gano tea/Linghi coffee
1 cup fat-free Greek yogurt with a few raisins

SUHUR
6 tabs of Spirulina
2 glasses of water
1 bowl of lentil soup topped with chopped cucumber

DAY 27

IFTAR
3 dates with 2 glasses of water
A bowl of lentil soup with thinly sliced cucumbers
1 cups of Gano tea/Linghi coffee

EXERCISE
Total body workout. After workout: A protein shake or smoothie

SNACK
1 cups of Gano tea/Linghi coffee
1 whole papaya

SUHUR
6 tabs of Spirulina
2 glasses of water
1 cup of oatmeal cooked in 2 cups fat-free milk, topped with 1 sliced banana, and 1 chopped date (optional).

DAY 28

IFTAR
3 dates with 2 glasses of water
2 grilled tandoori chicken drumsticks with ½ cup cooked quinoa and mint yogurt sauce. A cup of mint tea
1 cups of Gano tea/Linghi coffee

EXERCISE
Total body workout. After workout: A protein shake or smoothie

SNACK
1 cups of Gano tea/Linghi coffee
1 banana with a handful of nuts

SUHUR
6 tabs of Spirulina
2 glasses of water
An omelet made with onions and green pepper wrapped inside 2 romaine lettuce leaves.

DAY 29

IFTAR
3 dates with 2 glasses of water
2 grilled Flounder fish fillets with tomato salsa, chopped cucumbers, and romaine lettuce.
1 cups of Gano tea/Linghi coffee

EXERCISE
Total body workout. After workout: A protein shake or smoothie

SNACK
Watermelon

SUHUR
6 tabs of Spirulina
2 glasses of water
1 cup of oatmeal cooked in 2 cups fat-free milk, topped with 1 sliced banana, and 1 chopped date (optional).

DAY 30

IFTAR
3 dates with 2 glasses of water
½ cup cooked chicken keema curry rolled into steamed 4 cabbage leaves, and your favorite hot sauce
1 cups of Gano tea/Linghi coffee

EXERCISE
Total body workout. After workout: A protein shake or smoothie

SNACK
1 cups of Gano tea/Linghi coffee
Yogurt with granola/muesli

SUHUR
6 tabs of Spirulina
2 glasses of water
1 date, 2 boiled eggs with sautéed baby spinach.

Recipe 1
Chicken With Roasted Vegetables

2 small carrots, cut into 1/2-inch pieces • 1/2 medium yellow summer squash, halved lengthwise and cut into 1/2- inch slices • 2 green onions, cut into 2-inch pieces • 2 teaspoons vegetable oil • 1 teaspoon grated lemon peel • 1 clove garlic, minced • 1/8 teaspoon crushed red pepper • 1 medium skinless, boneless chicken breast half (about 6 oz.) • 1 teaspoon lemon juice • 1/8 teaspoon dried basil leaves • 1/8 teaspoon salt • 1/8 teaspoon coarsely ground black pepper • Fresh basil leaves (optional) 1. In a medium bowl toss together carrots, summer squash, green onions, oil, lemon peel, garlic, and red pepper. 2. Place in 11 x 7 x 1 1/2-inch baking pan. Bake, uncovered, at 375°F (190°C).

Recipe 2
Grilled Chicken Salad

• 1 oz. fresh green beans trimmed • 6 oz. boneless, skinless chicken breast • 1 teaspoon olive oil • 1/4 teaspoon garlic pepper seasoning blend • 2 cups torn mixed greens • 1/2 medium carrot, shaved into thin slices • 1/4 medium red bell pepper, seeded and cut into slivers • 1/4 cup sliced cucumber • 1 radish, sliced • 1/2 cup halved yellow or red grape tomatoes or combination • 2 tablespoons balsamic vinegar • 2 teaspoons honey 1. In large saucepan plunge green beans into boiling water for 10 minutes or until crisp-tender. Drain. Cool. 2. Brush chicken on both sides with olive oil. Sprinkle with garlic pepper seasoning. Grill chicken directly over medium heat for 12 to 15 minutes or until tender and no longer pink, turning once. Cut into slices.
Recipe 3
Grilled Tuna Steak with Salsa

• 1/3 cup finely chopped mango • 1/3 cup finely chopped kiwi fruit • 2 teaspoons lime juice • 2 teaspoons seeded and finely chopped jalapeño pepper • 1 1/2 teaspoons olive oil, divided • 1 (5 oz.) tuna steak, about 1/2-inch thick • 1 small clove garlic, halved • lemon slices 1. In a small bowl toss together mango, kiwi fruit, lime juice, jalapeño pepper and 1/2 teaspoon of the olive oil. Set aside. 2. Brush tuna steak with the remaining 1 teaspoon olive oil. Rub garlic clove over both sides of steak. Grill tuna directly over medium heat about 4 to 6 minutes or until the desired doneness, turning once. 3. Transfer tuna to a serving plate. Spoon mango mixture onto the plate beside the tuna. Serve with lemon slices.

Recipe 4
Basil & Bulgur Salsa

• 1 cup fine bulgur (cracked wheat) • 1 1/2 cups fat-free vegetable broth or water • 2 tablespoons chopped walnuts • 1 cup basil leaves • 2 cloves garlic • Juice of one lemon • salt, to taste • 1 large or 2 medium tomatoes, diced • 1 tablespoon olive oil (optional) 1. Bring the vegetable broth to a boil and add the bulgur. Remove from the heat and cover. Let it stand about 20 minutes until wheat is tender and water is absorbed. 2. Place the walnuts into the food processor and puree, And the basil, garlic, and half of the lemon juice, and process until a coarse paste is formed. Add salt to taste. 3. Combine the bulgur with the pesto, tomatoes, and cucumber, and toss well. Season to taste with the remaining lemon juice and olive oil (if desired). Serve at room temperature or chilled, garnished with additional basil. 4. This can be easily be made into a main dish salad by adding chickpeas or white beans to the bulgur. Serve with a green salad for a terrific light meal.

Recipe 5
Cracked Wheat Grilled Zucchini Salad

• 9 oz. bulgur (cracked wheat) about 1 1/3 cups uncooked • 1 teaspoon chia seed or ground flaxseeds • 3 medium zucchini, trimmed and halved lengthwise • 1/2 red bell pepper, seeded • 12-16 oz. cherry tomatoes, halved • 2 green onions, green parts only, thinly sliced • 2 tablespoons white balsamic • 1 tablespoon lemon juice • 2 teaspoons spice sauce • 1 large clove garlic, minced or pressed • 1/4 teaspoon salt (optional) • 1/8 teaspoon freshly ground black pepper • 1/4 cup chopped fresh basil • Salt and black pepper, to taste • Additional lemon juice, to taste 1. Rinse the bulgur and place it in a medium pot. Add enough water to cover it by at least an inch and a half, bring to a boil, and cook until it’s tender but still firm, about 20 minutes. Before draining it, remove 1/4 cup of the cooking water and mix it with the chia seed in a small bowl. Drain the farro, rinse it with cold water, and place it in a large serving bowl. 2. While the bulgur is cooking, heat a grill or grill pan (I used my Foreman Grill). Grill the zucchini until they are golden brown on the cut side and beginning to soften. Remove them from the grill to a cutting board and cut into 1/2 inch slices; add them to the bulgur. Grill the pepper just until grill marks appear. Remove it to the cutting board, chop it, and add it to the bulgur, along with the tomatoes and green onions. 3. To the chia seed mixture, add the vinegar, lemon juice, mustard, garlic, salt, and pepper. Whisk together well and add to the bulgur mixture, stirring to make sure it’s well-distributed. Cover the salad and refrigerate until chilled. 4. Just before serving, add the basil and check the seasonings. Add more salt, pepper, and lemon juice if necessary.

Recipe 6
Kale & Quinoa Salad with Black Beans

Raw kale is an acquired taste, so if you’re not a fan, try steaming the kale for a few minutes instead of massaging it. • 1 cup quinoa, rinsed very well (I used a combo of red and white quinoa) • 2 cups vegetable broth • 2 cloves garlic, minced • 1/4 cup freshly squeezed lemon or lime juice • 3 tablespoons vegetable broth • 1 teaspoon chia seeds or ground flaxseed • 1 teaspoon ancho chile powder (or other pure chile powder, not a blend) • 1/2 teaspoon cumin • 1/4 teaspoon chipotle chile powder, or to taste • 1/2 teaspoon salt, or to taste (optional) • 4-6 cups chopped kale leaves (about 4-5 ounces) • 1 15-ounce can black beans, rinsed and drained (about 1 1/2 cups) • 1/2 cup grated carrot • 1/2 red bell pepper, chopped • 1 avocado, sliced or cubed (optional) • additional lemon juice and seasonings, to taste 1. Heat a saucepan. Add the rinsed and drained quinoa and the garlic and toast it until almost dry. Add the vegetable broth, bring to a boil, reduce heat, and cover. Simmer until all the water is absorbed, about 20 minutes. Remove from heat and allow to cool. 2. While the quinoa is cooking, make the dressing in a small bowl or measuring cup: whisk together the lemon juice, 3 tablespoons broth, chia/flax seeds, chile powders, cumin, and salt. Allow standing until the chia seeds start to thicken the dressing. 3. Place the kale in a large serving bowl. Add half of the dressing and massage it into the kale using a wringing motion until the kale is very tender. Two minutes of massaging should do it, but the longer, the better. Add the quinoa, black beans, carrot and bell pepper, along with the remaining dressing. Mix well and refrigerate until ready to serve. 4. Just before serving, check the seasoning and add more lemon juice, chili powder, cumin, and salt, as needed. Stir in chopped avocado, if desired, or serve with slices of avocado on the side.

Recipe 7
Bean Salad with Za’tar


This salad gets its distinctive flavor from za’atar, a blend of spices popular in the Middle East. The exact formula varies from country to country but usually includes thyme, sumac, and sesame seeds, which is in this recipe. If you can’t find za’atar locally, you can order it online from Penzey’s or The Spice House, but it’s very easy to make at home. Look for sumac (which is also indispensable for sprinkling on hummus) online or in Middle Eastern grocery stores. • 1 medium red bell pepper, chopped • 2 ribs celery, minced • 1 kohlrabi, peeled and diced small (or other crunchy vegetable, see note) • 4 green onions, sliced • 1/2 cup minced parsley • 2 16-ounce cans great northern beans, rinsed well and drained • 1/2 package lite silken tofu (about 6 ounces) • 1 to 2 cloves garlic • 3 to 4 teaspoons za’atar (or 2 teaspoons sumac, 1 1/2 teaspoon thyme, 1 teaspoon sesame seeds) • 1 teaspoon smoked paprika • 1/8 teaspoon white pepper • juice of 1/2 to 1 lemon • salt to taste 1. Place the bell pepper, celery, kohlrabi, green onions, parsley, and all but 1/2 cup of the beans into a large serving bowl. 2. Place the remaining ingredients, including the reserved beans and juice of half a lemon, into a food processor, and blend until smooth. Add this dressing to the bowl and stir well to coat. Refrigerate until well chilled, at least an hour, but better the next day. Check seasonings and add more salt, lemon juice, and za’atar to taste. Serve sprinkled with additional parsley or za’atar.

Recipe 8
Spicy Kasha Vegetable Salad

Instead of kasha, you can substitute 1 cup of quinoa, bulgur wheat, or any whole grain and cook it in the amount of water appropriate to the grain. • 1 cup buckwheat kasha, medium granulation • 2 cups vegetable broth • 2 medium tomatoes, chopped fine • 1/2 cup green onions, thinly sliced • 1/2 cup parsley, chopped • 1/2 cup fresh mint, chopped • 1/2 yellow bell pepper, chopped • 1/2 large cucumber peeled, seeded and cut into 1/4-inch cubes • 1 cup cooked chickpeas • 1/4 cup freshly squeezed lemon juice • 1 tablespoon agave nectar (or pomegranate molasses) or other sweetener to taste • 1-3 teaspoons hot pepper paste or sauce • 1/2 teaspoon salt (to taste) • 1 tablespoon water 1. Heat 2 cups of vegetable broth (or heat water and add vegetable bouillon). While you’re waiting for it to come to a boil, toast the kasha in a large, dry saucepan for about 3 minutes, or until it releases a nutty aroma. When the broth reaches a boil, add it carefully then cover and turn the heat very low. Cook until kasha is tender and all liquid is absorbed 5-10 minutes. Remove from heat, fluff, and allow to cool. Kasha can be refrigerated and stored overnight, if necessary. 2. Add all chopped vegetables and the chickpeas to the kasha. Mix the lemon juice and remaining ingredients well and add them to the kasha, stirring so that the dressing is distributed evenly. Serve mounded in the center of a large platter, with butternut lettuce leaves.

Recipe 9
Oats & Lentil Haleem

• 1/5 cup Quaker oats • 500g chicken (bone/boneless) • 500g mix lentils (moong, masoor, channa, Sabit masoor) • 1 onion, for garnish • 1 teaspoon extra virgin olive oil • 1 tablespoon red chilli powder • 1 teaspoon turmeric • 2 tablespoons ginger and garlic paste • 1 tablespoon garam masala • 1/2 cup low-fat yogurt • salt to taste • 3-4 black peppercorns • 1-2 cinnamon stick • 3-4 cloves • 2-3 cardamoms • fresh coriander leaves and mint leaves, finely chopped • 3-4 green chillies, finely chopped • 1 lemon  Clean and wash the chicken. Add ginger and garlic paste, red chili powder, turmeric powder, and garam masala and mix well. Pressure cook the mixture for 3/4 whistles without adding too much water, until the meat is tender.  Then add a little water, lemon, green chili, and yogurt and mix it well. Pressure cook for 3 whistles. Let it cool. 3. Shred the meat with your fingers or a fork and keep aside. 4. Meanwhile, in a large heavy-based pan, at medium heat, add water and bring to boil. Add Quaker oats, lentils, ginger and garlic paste, turmeric powder, salt, 2-3 green chilies, black peppercorns, and a little water if needed. Bring to the boil and cook until very tender and mushy. 5. Pour the meat paste and mix very well. Stir for 30 minutes on low heat. 6. Serve garnished with ghee, green chili, coriander, mint leaves, sliced onions, sliced lemon, and chat masala.

Recipe 10
Grilled Chicken with Beans & Nuts

The protein from the chicken and the healthy fats from the nuts and seeds keep you satisfied and full without extra carbs! • half a chicken breast • salt • pepper • garlic powder • paprika • lemon juice • olive oil • mixed spring greens • half an apple • walnuts • 2 tablespoons Greek yogurt • 1 tablespoon balsamic vinegar • mustard • honey • sesame seeds 1. Butterfly a chicken breast, you only need one half for one portion. Season it with salt, pepper, a little garlic powder, paprika, and lemon juice. 2. Grill in a pan with a little olive oil. Slice when cooled. 3. In a big bowl, take two handfuls of mixed spring greens. Add half a silted, peeled apple and a few walnuts. 4. For the dressing, mix Greek yogurt, balsamic vinegar, mustard, honey, olive oil, and salt and pepper to taste. Mix well. This dressing is so much better and healthier than the store-bought ones with so much added sodium. 5. Drizzle dressing all over the salad and toss well. Sprinkle some sesame seeds and mix well. Placed the sliced chicken breast and enjoy!

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