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Our Healthy Recipes

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Veg Hara bhara kabab recipe

Servings 8 Servings

Ingredients
• 1 bunch palak leaves / spinach / baby spinach
• 2-4 tspn olive oil
• 1 green chili / harimirch finely chopped
• 1 capsicum finely chopped
• ¾ cup beans chopped
• ¾ cup peas fresh
• ¾ cup paneer / cottage cheese crumbled
• 3 tbsp coriander leaves finely chopped
• 1-2 tbsp oats flour
• ½ tsp kashmiri chili powder / lalmirch powder
• ½ tsp coriander powder / dhaniya powder
• 1 tsp aamchur / dry mango powder
• ½ tsp garam masala powder
• ¼ tsp turmeric / haldi
• salt to taste
• 1 cup breadcrumbs to coat

Instructions
1. Firstly, in a large kadai heat 1tspn oil and add green chili.
2. Also add capsicum and saute till the moisture disappears.
3. Further add beans and peas. saute well.
4. Transfer to the blender and allow to cool completely.
5. Blend to coarse paste along with blanched palak.
6. Transfer the blended paste into a large mixing bowl.
7. Also add grated paneer and coriander leaves.
8. Add in the spices and salt.mix well.
9. Grease hands with oil and make a small patties.
10. Cover the patties with bread crumbs.
11. For Pan fry : Heat a griddle with 3 tspn oil .When the pan turns hot Now bake the prepared patties
into hot oil. When the pan turns hot place the hara bhara kababs on the pan and panfry them until
golden crisp
12. You can also use griller or air fryer to make the patties
13. Finally, serve hara bhara kabab hot with green chutney.

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Cutlet Recipe | Vegetable Tikki

Ingredients
• ½ cup chopped carrot or 1 medium carrot
• ¼ cup chopped french beans or 7 to 8 beans
• ¼ cup cabbage
• ½ cup fresh green peas - fresh
• 1 inch ginger - roughly chopped
• 1 green chili - about ½ to 1 teaspoon chopped
• 2 garlic cloves (medium-sized) - peeled and roughly chopped, optional
• 2tbspn oats
• 1 bread crumbs
• ¼ teaspoon red chili powder or cayenne or paprika
• ½ teaspoon cumin powder
• ½ teaspoon Coriander Powder - optional
• ½ teaspoon Garam Masala Powder
• 2 tablespoons chopped coriander leaves or parsley
• salt as required

For pan frying
• 1 to 2 teaspoons oil

Instructions
Preparation
1. Rinse, peel and chop the veggies like carrots, french beans.
2. Boil or steam the veggies until fork tender in a steamer or pressure cooker.
3. Drain all the water from the cooked veggies very well using a strainer. Set the cooked vegetables aside to become warm.

Making cutlet mixture
1. When warm, transfer the cooked vegetables in a bowl.
2. Mash them with a potato masher. Do not make a fine paste but keep it slightly chunkier with tiny bits of veggies. Set aside.
3. Crush roughly chopped ginger, green chillies and garlic (optional) in a mortar to a semi-fine paste.
4. Add the crushed ginger, green chili paste, red chili powder, cumin powder, garam masala powder, coriander powder, chopped coriander leaves, bread crumbs and salt as required to the mashed vegetables.
5. Add 2tbspn oats for binding.
6. Mix everything very well. Check the taste and add more salt or the ground spice powders if needed to the mix vegetable cutlet dough.

Pan Frying Veg Cutlet
1. Heat 1 tablespoons oil for shallow frying in a skillet or frying pan.
2. When one side is light golden or golden, flip and fry the other side.
3. Flip a couple of time more and fry all the vegetable cutlet till they are evenly golden and crisp
from all sides.
4. Serve the cutlet hot or warm with mint chutney or coriander chutney You can also make healthy
multigrain burgers, wraps or sandwiches with them.

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RAINBOW SALAD BOWL

INGREDIENTS
For The Rainbow Salad:
• ½ cup peeled and diced carrot
• ½ cup diced cucumber
• ½ cup shredded red cabbage
• ½ cup diced beetroot
• ½ cup cooked chickpeas
• 8-10 baby tomatoes, cut into halves
• 1 cup chopped or torn greens salad leaves
• ¼ cup sliced onion
• 1 cup diced avocado
• 8-10 fresh mint leaves
• Lemon juice
• Black pepper

INSTRUCTIONS
Preparation of the Rainbow Salad:
1. Chop all the vegetables finely.
2. Add boiled chickpeas with veggies.
3. Mix all ingredients well
4. Add lemon juice + Black pepper and serve.

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Coconut kheer

Ingredients

  • 20-30g Fresh coconut , grated
  • 500ml skimmed Milk
  • 1-1.5tspn jaggery powder
  • 1/2 teaspoon Cardamom Powder (Elaichi)
  • 1 tablespoon Whole Almonds (Badam) , chopped
  • 1 tablespoon Cashew nuts , chopped
  • 1 tablespoon Pistachios , chopped
  • Saffron strands , a pinch, (optional)

Instructions

  • To begin making Nariyal Ki Kheer/Coconut kheer Recipe, crush and soak the saffron strands in 1 teaspoon warm milk.
  • In a thick bottom pan, bring the rest of the milk to boil on a medium heat. You need to stir in continuously to avoid any sticking to the base. Keep stirring till the milk is reduced to just half of the original amount.
  • Now add grated coconut to milk and stir it firmly until it again starts boiling.
  • Cook on low medium heat for about 15-20 minutes or till the coconut is cooked well.
  • Now add jaggery powder, cardamom powder, saffron, almonds, cashews and pistachios. Stir it well and cook it for 5-7 minutes further, or till the nuts are cooked.
  • Garnish it with some remaing dry fruits and serve warm or chilled.
  • Serve Nariyal Ki Kheer Recipe as a dessert.
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Keto Tikki/Cauliflower Cakes Recipe

PREP TIME15 mins
COOK TIME10 mins
TOTAL TIME27 mins

INGREDIENTS

  • 150 gm Grated Cauliflower
  • 30g paneer
  • 1 tsp Dried Garlic powder
  • 1 tsp Dried Onion powder
  • 1 small onion chopped
  • Less than half tsp Carrom Seeds/Ajwain
  • 2tablespoon  mustard oil grilling
  • White salt and Pink salt according to taste
  • Half a cup chopped fresh Coriander
  • 3-4 tsp Isabgol
  • 40g Amul mozzarrela cheese

INSTRUCTIONS

  • Grate the cauliflower  and squeeze all the water out of it.
  • Take a pan , add cauliflower it it and dry roast it for 4-5 minutes
  • Let it cool down and add grated paneer and cheese to it.
  • Now add the garlic, onion powder, both the salts and carom seeds. Mix well.
  • Add the fresh coriander and mix some more. Use the back side of the spoon to mash the batter, and make it even and smooth.
  • Now add the isabgol and mix some more for three to four minutes.
  • Roughly divide the batter.
  • Apply a few drops of oil to your palm and start giving the shape of tikki to the mixture.
  • Apply oil to the tikkis and Start placing the tikkis directly on the hot pan.
  • Let the tikkis cook on one side for four to five minutes before you flip them gently. Keep the heat at medium.
  • Flip as many times, till the time you do not get an even golden color and a crispy outside.
  • Enjoy them hot with your favorite green chutney
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Bharwa Shimla Mirch/Stuffed Capsicum/Stuffed bellpeppers

Servings: 2 to 3 

Ingredients

  • 3 to 4 medium to large shimlamirch (capsicum or Red bell peppers)
  • 100g paneer
  • 1 small onion, finely chopped or ¼ cup finely chopped onion
  • 1 green chili, chopped
  • ½ teaspoon cumin
  • ¼ teaspoon turmeric powder
  • ¼ teaspoon red chili powder
  • ½ teaspoon  lemon juice
  • ¼ to ½ teaspoon garam masala
  • 2 teaspoon chopped coriander leaves (cilantro leaves)
  • 1 teaspoon oil for sauteing veggies
  • 1 or 1.5 teaspoon oil for sauteing the capsicum
  • salt as required

Instructions

making stuffing

  • Slice off the tops of the capsicum. Remove the seeds. Rinse them in water and pat dry with a kitchen towel. Keep aside.
  • In a small frying pan, heat oil. Fry the cumin first and then add chopped onions.
  • Saute the onions till translucent. Add chopped green chilies.
  • Stir and then add turmeric powder, red chili powder, asafoetida. Stir again.
  • Add crumbled paneer & Mix everything.
  • Saute the paneer for 2 mins and then add garam masala powder, lemon juice and salt.
  • Stir well and then add chopped coriander leaves. Mix again and let this spiced stuffing become warm or cool down.
  • With a spoon or with your hands, stuff the paneer mixture in the capsicum.
  • If baking, then brush or rub oil outside the capsicum, before you stuff them with the spiced mashed paneer.
  • Now you can bake the stuffed capsicum in an oven or saute in a pan.

for cooking stuffed capsicum in a pan

  • Heat oil in a pan or kadai/wok and place the stuffed capsicum in the pan.
  • Cover the pan and allow the stuffed capsicum to cook on a low flame.
  • You will have to check often after every 5 to 6 mins and keep on changing the sides of the capsicum so that all sides are cooked well. Check, turn the sides and cover the pan again.
  • Continue to check, change the sides and then cover again till they are cooked well. It will take 15-20mints to cook them over low flame
  • Garnish with coriander or mint leaves and serve these paneer stuffed capsicum hot or warm with rotis, bread or as a side dish.
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Hariyala Oats dhokla

Ingredients
For hariyala oats dhokla recipe:
80g  Oats powdered
80g Besan
125g Sour Curd
100g Green Peas
5g or 1teaspoon Baking powder /1 tspn Eno (fruit salt)
Salt - to taste
1 teaspoon Ginger and Green chili paste
1 tablespoons Cilantro or coriander leaves finely chopped
Water as required

For tempering:
1 tablespoon Oil
1 teaspoon Mustard seeds
1 Lemon juice
1cup Water
4 Green chilies slit for garnish
Coriander leaves for garnish

Instructions
Making oats dhokla recipe:

1. Take oats in a grinder or blender. Make powder out of it.
2. Make a smooth paste of green peas and add it to the mixture.
3.        Take oats powder into the bowl. Also add besan,  and salt.
4.        Also add ginger and green chili paste. Mix well.
5.        Add curd. Mix till everything is combined without any lumps.
6.        Now add water if required and make smooth batter.
7.        Cover it and let it rest for 3-4 hours.
8.         Prepare the steamer. Add a glass of water in the steamer. Grease the dhokla tray with oil.
9.        Pour the batter into the prepared tray.
11.      Steam it for 10-15 minutes on medium heat.
12.      Once ready remove the tray from steamer and let it cool.

Making tempering:

  1. Heat the oil in a small tadka pan on medium heat.
  2. Once hot add mustard seeds and let them pop.
  3. Now add green chilies and. Saute for 30 seconds and then add water to it. Add lemon juice to the tempering.
  4. Using a spoon drizzle the tadka over the dhokla.
Cut into desired shape and garnish it with chopped coriander leaves
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Karela thepla

Quantity :2

Ingredients

  • 50g Whole Wheat Flour
  • 10g  Gram flour (besan)
  • 1-2 Karela (Bitter Gourd/ Pavakkai) , grated
  • 1 pinch Ajwain (Carom seeds)
  • 1 tspn  Ginger and garlic paste , grated
  • 1 Green Chillies , chopped
  • 25g grated paneer
  • Salt , to taste
  • 1pinch Red Chilli powder
  • 1/4 teaspoon Cumin powder (Jeera)
  • ¾  tspnamchoor powder
  • 12 tspn sauf powder
  • ¼ tspn kalonji seeds
  • 3/4tspn coriander seeds powder
  • ¼ teaspoon Turmeric powder (Haldi)
  • 1-1/2 teaspoons olive oil
  • Lukewarm Water as per the requirement to make dough

Procedure

  • To begin making the Karela Thepla Recipe, in a large mixing bowl, add wheat flour and besan along with grated karela, ajwain, turmeric, red chili powder, cumin powder, green chili paste, kalonji, coriander seeds powder, amchoor, sauf powder, paneer,  ginger paste, and mix well with a spoon or fork.
  • Now slowly add warm water and knead the flour mix to make a soft dough.
  • Heat a flat bottomed tawa and meanwhile prepare the theplas. Pinch a lemon sized ball from the dough and roll out to make a thin roti on the dusted floor.
  • Once the tawa is hot, place the thepla on the tawa and dry roast it from both sides.
  • Now brush some oil  on both sides of the thepla one by one and roast till golden in colour.
  • Transfer the thepla on a serving plate and serve hot with curd or green chutney.
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Keto Almond Flour Dosa

 Ingredients

  • 3 tablespoon almond flour
  • 2 tablespoon mozzarella cheese grated
  • 1 tablespoon thick coconut milk
  • Pinch of cumin (jeera) powder
  • Pinch hing (asafetida)
  • coconut oil for frying dosa
  • salt to taste

How to Make Keto Dosa Recipe

  • Firstly, mix all ingredients except coconut oil in a bowl and make sure you make even and pouring consistency batter. Let the batter rest for at least 10-15 minutes. Adjust with warm water if the batter is too thick.
  • Then grease a nonstick dosa pan with coconut oil. Pour the batter and spread it evenly in a circular shape.
  • Drizzle some oil and cook on medium-low heat until red or golden and the sides begin to lift a bit from the pan.
  • Lastly, fold over and serve with the coconut chutney.
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Paneer Stuffed Tomatoes Recipe

Ingredients
100 gm paneer
1 tablespoon mozzarella cheese
1 tablespoon vegetable oil
4 medium tomato

For Filling
salt as required
garam masala powder as required
2 green chilli
½  teaspoon turmeric
red chilli powder as required
1 onion

For Garnishing
1/2 handful coriander leaves

How to make Paneer Stuffed Tomatoes

  1. Firstly, wash the tomatoes and pat them dry. Now
  2. Chop green chilly and coriander leaves finely, keep them aside
  3. Now, grate cheese and paneer and keep them aside in separate bowls. On the chopping board, cut the cap of tomatoes and scoop out the pulp present in the centre. Chop the top portion that has been cut and keep aside the pulp portion.
  4. Next, place a saucepan over medium flame and pour oil in it. Once the oil is heated, add chopped onions and green chillies in the pan and cook until tender. In the same mixture, add the tomato pulp and fry the mixture for about 2-3 minutes. Meanwhile, pre-heat the oven at 200 degree Celsius.
  5. Now add garam masala, red chilli powder, turmeric along with salt in the pan and stir well. To this mixture, add grated paneer and cook the mixture for another 2-3 minutes. When done, transfer the filling in a bowl.
  6. Then, fill the tomatoes with the paneer filling and garnish the tomatoes with chopped coriander and cheese. Place the stuffed tomatoes on a baking dish and bake them for 25 minutes. Serve hot!
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Zucchini Fritters

INGREDIENTS

• 2 zucchini
• 1 chopped spring onion
• 1/3 cup oat flour
• 1 beaten egg
• 2tspn chopped coriander leaves or parseley
• 1 tsp garlic salt or grated garlic
• Olive oil for cooking o

INSTRUCTIONS

1. Grate zucchini. Use a cheese cloth (or papertowels) to squeeze and remove excess water from the zucchini. Place in a medium sized bowl.
2. Finely slice the spring onion and add to zucchini.
3. Prescramble egg and add to zucchini along with your oat flour and garlic salt. Mix well.
4. Heat pan on medium. Once pan is hot, add cooking fat of choice and coat the pan.
5. Using your hands, make thin palm size patties and place in hot pan. Flatten with your spatula.
6. Cook each side for 4-5 minutes or until golden brown. Flip and cook another 4-5 minutes or until golden brown.

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Keto cauliflower tikki

Ingredients

  • 180 gm Grated Cauliflower
  • 60 gm Amul mozzarella Cheese
  • 1 tsp Dried Garlic powder or ginger grated
  • 1 tsp Dried Onion powder or use chopped onion 1-2tablespoon
  • Less than half tsp Carrom Seeds/Ajwain
  • 3 tbsp olive/mustard oil for frying
  • White salt and Pink salt according to taste
  • Half a cup chopped fresh Coriander
  • 5 tsp Isabgol or Psyllium Husk

Instructions

  • Wash a fresh Cauliflower head and pat it dry.
  • Grate it and squeeze all the water out of it.
  • Niw micro it on high for four minutes..The lid of the box should be lightly placed on it. Or Saute it in kadhai without oil
  • Let it cool down and grate the cheese in the meantime.
  • Now in a bowl put the cauliflower and the cheese.
  • Add the garlic, onion powder or chopped onion, both the salts and carom seeds. Mix well.
  • Add the fresh coriander and mix some more. Use the back side of the spoon to mash the batter, and make it even and smooth.
  • Now add the Psyllium Husk and mix some more for three to four minutes.
  • Roughly divide the batter into 7-8 parts.
  • Apply a few drops of olive  oil to your palm and start giving the shape of tikki to the mixture.
  • Start placing the tikkis directly on the hot pan.
  • Let the tikkis cook on one side for four to five minutes before you flip them gently. Keep the heat at medium.
  • Flip as many times, till the time you do not get an even golden color and a crispy outside.
  • Enjoy them hot with your favorite chutney.
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Instant Oats chilla

Ingredients:

1 cup rolled oats
½ cup curd
½-3/4 cup water
½ tspn grated ginger paste
2 chilli finely chopped
½ tspn zeera
1 onion finely chopped
2 table spoon chopped capsicum
1/2tspn salt
1tspn semolina /1tspn besan (for diabetics)
Olive oil for roasting

INSTRUCTIONS

  • Take unflavoured oats in a big bowl as we are adding spices.
  • add 2 tbsp rava for binding.
  • now add ¼ cup curd and ½ cup water or as per the requirement.
  • mix it well, batter consistency should be thick.
  • additionally, add, ½ tsp ginger paste, 2 chilli, ½ tsp crushed cumin.
  • also add onion, capsicum and ½ tsp salt.
  • mix well forming thick flowing consistency chilla batter.
  • further, pour a ladleful of batter onto a hot tawa and spread gently.
  • pour ½ tsp of olive oil over chilla.
  • cover and allow cooking on a medium flame for a minute.
  • now flip the chilla and cook both sides pressing gently.
  • finally, oats chilla is ready to serve with green chutney.
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Healthy Choclate peanut butter ice cream

Ingredients
*  1 small bowl Papaya
* 3tspn unsweetened  peanut butter
* 1tspn cocoa powder
* 1/4 cup almond milk

Blend all the ingredients and freeze it

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Sabudana Vada

Ingredients

  • 2 grated zucchini
  • 30g grated paneer
  • 1tspn grated Ginger
  • 1tspn grated Garlic
  • 2tspn Coriander leaves
  • 1/4tspn Black pepper
  • 2tbspn of sabudan powder
  • 1tbspn of peanut powder

If using for fast add only black pepper and cumin seeds and ginger

Method
*_Roast sabudana lightly and make a fine powder
*_Roast peanuts on tawa and make a fine powder of this as well
*_Add grated zucchini (removed water )peanut powder  salt black pepper, ghia, ginger, garlic cumin seeds and coriander leaves and mix coarsely in grinder
*_Now add this spice mixture to the sabudana flour and make a flat balls of it now shallow fry and serve with green chutney

Can also be prepare in air-fryer.

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Bel Ka Sharbat Recipe | Bael Sharbat Recipe | Wood Apple Drink Recipe

Ingredients

  • 1 medium sized bel fruit (bengal quince or stone apple or wood apple)
  • 3-5 glasses of chilled water
  • 1 table spoon jaggery powder / 1 table spoon low gi sugar (Optional)
  • ¼ tspn of elaichi powder
  • ¼ tspn of cumin seeds powder
  • ¼-1/2 tspn of chaat masala
  • ¼ tspn of black salt

Instructions:

  • First take the bel fruit and with a rolling pin (belan) hit all around.
  • By doing this outer shell will crack. Open the hard shell and you will see a brown colored pulp.
  • With a spoon scoop out the soft pulp.
  • Add the scooped soft pulp in a bowl.
  • Then add 1 cup water. Take out all the seeds.
  • Add lil water and the pulp in the mixer grinder
  • Grind it well to make a smooth paste
  • Add chilled water to it
  • then add jaggery or low gi sugar/ stevia if required . it can be adjusted as per your requirements.
  • Then add roasted cumin powder, cardamon powder, chaat masalaand  black salt.
  • Mix very well.
  • Pour in glasses and serve bel sherbet. You can make the bel sherbet thin or thick by adding more or less water.
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Barnyard millet uttapam/Swak k chawal ka uttapam

Ingredients

*3-4tbspn of roasted baryard millet flour
*1tbspn of roasted peanuts powder
*50g curd
*Chopped veggies like onion, tomato, shraded carrots, zucchini
*Salt to the taste
*2-3tspn Oil to make uttapam

Method

Add Barnyard millet and peanut powder together and make a smooth batter by adding curd with small amount of water once batter ready add chopped veggies, coriander leaves, roasted cumin seeds, salt to the taste in it and keep for 30-40 minutes to let it ferment naturally.

Once ferment properly heat the non stick pan grease it with oil and spread the prepared batter properly and once its get dry flip to the other side. Once cooked properly serve hot with coriander or mint chutney in breakfast
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Low carb or keto Zucchini Pasta with Chicken & Pistachios

Ingredients

NOODLES:

  • about 3-4 of zucchini (courgettes)
  • 1/2tspn salt oe as per your taste
  • 2tspn  extra-virgin olive oil
  • 2 cloves garlic
  • ¼ teaspoon ground cumin
  • ¼ teaspoon ground black pepper

CHICKEN:

  • 1-2boneless, skinless chicken breasts (50-60 g)
  • 1 tspn extra-virgin olive oil or ghee
  • 1/4 teaspoon salt
  • Pinch  ground black pepper
  • Sprong onions 4-5

AROMATICS:

  • 4-5 fresh mint leaves
  • 1tablespoon shelled pistachios
  • 1 tspn lemon juice

Instructions

  • Prep the noodles. Julienne the zucchini with the spiralizer. Place the noodles in a colander and toss them with the salt until the strands are lightly coated. Set the colander in the sink to drain while you prep the other ingredients.
  • Cook the chicken. Pound the chicken to ½-inch thickness between two pieces of plastic wrap with the smooth side of the meat hammer, then slice it crosswise into strips. Warm the olive oil in a large, non-stick skillet over medium-high heat, 2–3 minutes. Add the chicken, sprinkle it with the salt and pepper, then toss to coat it in the oil. Spread the chicken in a single layer and let it cook undisturbed, 2–3 minutes. Flip with a spatula, separating the pieces and cook for an additional 2–3 minutes on the other side. Continue to flip and cook the chicken until it’s browned and sizzling on most sides, about 2 minutes more. Transfer the chicken to a plate and cover it loosely with aluminium foil.
  • Prep the aromatics. Thinly slice the spring onions, mince the mint leaves, and coarsely chop the pistachios. Add everything to a bowl with the lemon juice, mix with a fork, and place nearby because the next part goes quickly.
  • Finish the noodles. Place the olive oil in a small bowl. Peel and crush the garlic, then add it to the bowl with the oil. Add the cumin and pepper to the bowl, mix with a fork, and set it nearby. Rinse the zucchini noodles under running water, drain them well, and squeeze them in a clean dish towel to remove excess water. Return the skillet you used for the chicken to the stove and reheat it over medium-high heat, 2–3 minutes. Place the prepared zucchini noodles in the dry pan and sauté them until just tender, 2–3 minutes. Push the noodles to the side of the pan, and reduce the heat to medium low. Add the garlic oil to the pan and cook for 20 seconds, stirring constantly. Push the zucchini noodles into the oil and stir gently until they’re coated. Turn off the heat and add the chicken to the noodles, along with the mint-pistachio mixture. Toss to combine.
  • To serve, divide the pasta among individual bowls and arm everyone with a big spoon to twirl the strands.
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Keto Cauliflower rice

INGREDIENTS

  • 200gm Cauliflower Florets (stems removed and washed)
  • 3-4 teaspoon olive oil
  • 50gm onion (finely chopped)
  • 2-3 Garlic Cloves (minced)
  • 1 jalapeno (finely chopped)
  • 25gm Tomatoes (finely chopped)
  • 25gm diced Bell Peppers
  • 1 teaspoon Cumin Powder
  • 1/2 teaspoon Paprika Powder (or red chilli powder)
  • 1 tablespoon chopped Coriander (or Cilantro)
  • 3 table spoons green beans
  • Salt to taste

INSTRUCTIONS

  • Add cauliflower florets to a food processor or chopper and pulse till the cauliflower resembles small bits (like rice). Make sure not to go all the way or it can turn mushy.
  • Heat oil in a pan and add onions, garlic, boiled beans  and jalapenos. Stir fry for a few minutes till the onion is translucent and the garlic is fragrant.
  • Add tomatoes, cumin powder, paprika powder and salt to the pan. Cook the tomatoes for a few minutes till they soften. Add the diced bell peppers and cauliflower rice to the pan and mix well. Stir fry the cauliflower for 3-4 minutes till it’s tender.
  • serve hot.
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Gluten-Free Keto Cake or Almond and cococnut flour cake

Ingredients

Dry Ingredients

  • 1 cup almond flour
  • 1/2 cup unsweetened shredded coconut or desiccated coconut flour
  • 1/3 cup Stevia
  • 1 teaspoon baking powder
  • 1 teaspoon vanilla essence

Wet ingredients

  • 1/4 cup butter melted
  • 1/2 cup heavy whipping cream
  • ½ cup yogurt or hung curd

Instructions

  • Add all the dry ingredients, mix them well
  • Pour in wet ingredients one by one, mixing well with each addition.
  • Pour the batter into a cake pan and cover the pan with foil.
  • Place 2 cups of water into your instant pot liner, and put in a steamer rack on top.
  • Set your Instant Pot for 40 minutes at High Pressure, let it release pressure naturally for 10 minutes, and release remaining pressure.

Carefully take out and pan and let it cool for 15-20 minutes. Upend the cake onto a plate. Sprinkle with coconuts, almonds, or powdered sweetener if desired and serve.

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Healthy Wheat Momos

Ingredients

for momos dough:

  • 2 cups wheat flour / atta
  • 5-6 tspn oil
  • salt to taste
  • water as required, to knead

for stuffing:

  • 2 tspn oil
  • 2 cloves garlic, finely chopped
  • 1 onion, finely chopped
  • 2 cups cabbage, shredded
  • 1 carrot, grated
  • 1 tbspn vinegar
  • ½ tspn pepper, crushed
  • 1 tbspn chilli sauce
  • salt to taste

Instructions:

  • Firstly, prepare the dough and keep it aside
  • Now in a large kadai heat oil and saute in 2 cloves garlic.
  • Alsosaute 1 onion.
  • Furthermore, add in 2 cups cabbage and 1 carrot. saute slightly.
  • Additionally, add in 1 tbspn vinegar, 1 tbspn chilli sauce, ½ tspn pepper and salt to taste.
  • Mix well and stuffing is ready.
  • After an hour, take the prepared momos dough and knead well again for a minute.
  • Pinch a small ball and flatten.
  • Now dust with some wheat flour and start to roll using rolling pin.
  • Roll to almost medium thin circle. Around 4 – 5 inch in diameter.
  • Now place a heaped tbspn of prepared stuffing in centre.
  • Start pleating the forming a bundle.
  • Furthermore, steam momos for 10-12 minutes.
  • Finally, serve wheat momos hot with momoschutney.
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QUINOA OATS IDLI

INGREDIENTS

  • ½  cup Quinoa
  • ½  cup Oats Rolled
  • 1 tbspn Sooji Semolina
  • Buttermilk-100-150ml
  • 1 tsp Mustard seeds
  • 1 tsp Cumin seeds
  • 1 Ginger " piece , finely grated
  • 1 tsp Chana dal
  • 1 tsp Urad dal
  • ¼ tsp Asafoetida (Hing)
  • 7 ~ 8 Curry leaves , finely chopped
  • 3 tbsps Cilantro ,coriander leaves, finely chopped
  • 1 Carrots Medium , grated
  • ½ cup Green peas
  • ½ tsp Baking Soda/1/2 tspn Eno fruit salt
  • To taste Salt

INSTRUCTIONS

  1. Coarsely grind oats and quinoa and keep ready.
  2. Heat oil in a pan, add mustard seeds, cumin seeds, chana dal and urad dal. Once the seeds start to splutter, add ginger, green chilies and curry leaves, cook for about 1 minute.
  3. Stir in oats, quinoa and sooji. Cook on low flame until lightly toasted and fragrant. Remove into a mixing bowl and cool slightly.
  4. Next add the grated carrot, green peas, cilantro, buttermilk and salt. Mix well and set aside for about 10 minutes.
  5. The mixture gets quite thick, so add a little bit more buttermilk or water to thin out the batter to get to idli batter-like consistency. Stir in the baking soda and enojust before making the idlis.
  6. Lightly grease the idlimould and divide the batter evenly among the idli plates. Steam for 12~15 minutes in a pressure cooker (without whistle) or in a steamer. Turn off the heat and let rest for at least 10 minutes for the idlis to cook completely.
  7. Serve hot with your favorite chutney.

Another way to make idli with natural fermatation :
Soak quiona seeds & urad dal separately for 6 to 8 hours, & then grind it to make batter; add 100gm curd in it, then keep the batter aside for overnight for fermentation process. And then You can use it in the morning

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Ghia Halwa-

Ingredients-

  • Ghia- 400gm
  • Milk- 200ml
  • Stevia syrup- 1-2 teaspoon/jaggery powder 2 tspn
  • Ghee- 2 teaspoon
  • Malai- 2 teaspoon
  • Cardamom- 3

Method-

  • Combine milk and ghia in a pan.
  • Bring the whole mixture to a boil and then lower the flame
  • Simmer the mixture on a flame and keep stirring
  • Bottle gourd will cook in milk and milk will start to reduce and evaporate
  • Add crushed cardamom in the mixture
  • Add ghee when all the milk is evaporated
  • Now add stevia syrup/jaggery powder
  • Cook for a minute while keep stirring
  • Serve hot or cold
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KETO SPICY EGG PLANT

Ingredients

1) Eggplant
2) Coriander powder - 1/2 tablespoon
3) Roasted Cumin powder 1/2 tablespoon
4) Turmeric powder (1/4 tablespoon
5) Red Chili powder  - 1/4 tablespoon
6) Olive oil
7) Salt to taste 

Instructions

KETO SPICY EGGPLANT | INDIAN KETO RECIPE | 5-Minute Kitchen
1) Remove stem end and wash eggplant.
2) Slice Eggplant in thin (2 cm) round circles.
3) Take a big bowl and put sliced eggplant into it.
4) Now add Coriander powder, Turmeric powder, Red chili powder, roasted cumin powder and Salt. Mix well.
5) Heat up the frying pan and grease it with olive oil.
6) Place these spiced Eggplant slices over the pan and let it cook for 2 minutes. Keep checking in between.
7) Flip to the other side and let it cook for the same time. Sprinkle chaat masala over it

8) Serve with garlic hung curd  or Guacamole.
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KETO VEG MANCHURIAN

For Keto Veg Manchurian balls
1) Riced Cauliflower - 1/2 cup
2) Cabbage - 1/2 cup
3) Capsicum(Green Pepper) - 1/2 cup
4) Paneer(Indian Cheese) grated - 1/2 cup
5) Onion chopped - 1/3 cup
6) Golden Flax Seeds meal - 1/3 cup
7) chopped almonds/pista 1/2 tbsp
8) Green Chili - 1 small
9) Salt to taste 
10) Psyllium husk (Isabgol) - 2 tbsp

For Keto Veg Manchurian sauce
1) Olive Oil - 1 tbsp
2) Ginger - 1/2 tbsp
3) Garlic - 1/2 tbsp
4) Soya Sauce - 2 tspn
5) Green Chili Sauce - 1 tbsp
6) Onion chopped - 1/4 cup
7) Capsicum(Green Pepper) - 1/4 cup
8) 1tspn oats flour

Instructions

1) Take all the veggies, Riced Cauliflower, finely chopped Cabbage, green pepper, paneer, onion in a bowl along with golden flax meal, chopped almonds or pista, green chili, salt, and Psyllium Husk.
2) Give them a very good mix.
3) Make round balls out of this vegetable mixture.
4) Air  fry or deep fry these balls in hot oil on a medium flame- Ensure that you do not disturb these for first 30 seconds. Keep stirring and fry until Manchurian turn golden brown.
5) Repeat this process for all vegetable balls & keep them aside
.
Manchurian sauce:

1) Heat some oil in a pan and add ginger, garlic and green chili in it and saute for a minute.
2) Add finely chopped onion, green pepper and saute for a minute.
3) Add soy sauce, green chili sauce,1tspn oats powder and mix it well.
4) Now add 1 cup water and let it boil for 2-3 minutes

Veg Manchurian
1) Add Manchurian sauce on top of deep fried Manchurian balls.

 2) Garnish with chopped spring onion. Serve hot.
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KETO CABBAGE MINCE CHICKEN ROLLS

Ingredients:
-Bund gobhi (Cabbage) 1 large -Boiling water as required
-Namak (Salt) ½ tbs
-Chicken qeema (Mince) ½ kg
-Pyaz (Onion) chopped 1/4 Cup
-Kali mirch powder (Black pepper powder) ½ tsp
-Lal mirch (Red chilli) crushed 1 tsp
-Namak (Salt) 1 tsp or to taste
-Garam masala powder ½ tsp
-Olive oil ½ tbs
-Hara dhania (Fresh coriander) chopped 2 tbs
-Olive oil 1-2 tsp

Directions:
-Spread cabbage leaves & set aside.
-In boiling water,add salt and mix well.
-Add cabbage leaves,cover& boil for 5 minutes then take out & set aside.
-In bowl,add chicken mince,onion,black pepper powder,redchillicrushed,salt,garam masala powder, olive oil and mix well.
-Add fresh coriander and mix well.
-On boiled cabbage leaves,add chicken mince,fold the sides together and roll up.
-On boiling water,place steam rack and grease with olive oil,place cabbage wraps,cover& steam cook for 9-10 minutes.
 -In frying pan,add olive oil and fry cabbage wraps from both sides until golden brown. -Serve with green chutney.

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SPROUTS TIKKI

Ingredients
1 cup sprouted moong (whole green gram)
3 tbsp chopped coriander (dhania)
3 tbsp chopped mint leaves (phudina)
1 tbsp besan (bengal gram flour)
salt to taste
a pinch asafoetida (hing)
2 tsp green chilli paste
1 tbsp chopped coriander (dhania) for rolling
1 tbsp chopped mint leaves (phudina) for rolling
1 tsp oil for greasing and cooking

Method
1. Blend the sprouted moong along with little water in a mixer to a smooth paste.
2. Transfer it to a bowl, add the coriander, mint leaves, besan, salt, asafoetida and green chilli paste and mix well.
3. Divide the mixture into 6 equal portions and roll out each portion into 50 mm. (2") round flat thin tikkis.
4. Roll each tikki in mint leaves and coriander, till they are covered from all the sides.
 5. Heat a non-stick tava (griddle), and cook each tikki, using 1/8 tsp oil, till they turn golden brown in colour from both the sides. Serve immediately.

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MIXED SPROUTS FALAFEL

Ingredients:
250 gms mixed sprouts (chana, moong, moth)
Oil to shallow fry
1 spring onion with greens
A few sprigs fresh curly parsley
A few sprigs fresh coriander leaves
1 tbsp chopped garlic
½ tsp cumin powder
A pinch of black pepper powder
A pinch of red chilli powder
Salt to taste
3 tbsps dried breadcrumbs
½ tsp baking soda

Instructions

1. Grind sprouts with roughly chopped spring onions and greens, a few sprigs of curly parsley and coriander leaves. Add garlic, cumin powder, pepper powder, red chilli powder and salt and grind again to a slightly coarse paste. Transfer this paste into a bowl.
3. Add breadcrumbs and baking soda and mix well.
4. Take some mixture in your hand, press and shape into oval shaped fritters. Slide them into hot oil and shallow -fry till golden and crisp. Drain on absorbent paper.
5. Serve hot.

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SPROUTS & OATS DOSA

For dosa Ingredients:
• Whole green gram (green moong dal) ½  cup
• Curd ½  cup
• Red chilli powder 1/2tspn
• Coriander powder 2tspn
• Cumin seeds (jeera) ½  tsp
• Green chilies 1-3 nos. (chopped)
• Ginger ½  inch
• Fresh coriander a handful
• Water 125 ml
• Oats powder ½  cup

Methods:
• Wash the moong dal thoroughly with fresh water, transfer to a bowl and soak it in water for minimum 4-5 hours.
• Drain the excess water and cover the soaked moong with a cloth keeping in the colander or else you can also tie it in the cloth and keep it overnight to sprout.
• Transfer the sprouted moong to a grinding jar add curd, red chilli powder, coriander powder, cumin seeds, green chillies, ginger, fresh coriander and water, grind to a fine puree add more water if required. Make sure the puree is not very thin.
• Add oats powder, Add salt and whisk well.
• Cover and rest the dough for 15 minutes.
• Check the consistency of the batter it should semi thick just like how a dosa batter is, if it too thick add little water and adjust the consistency.
• Heat a dosa tawa on medium heat and spread 1-2 spoonful of batter and spread evenly to make a thin or thick dosa totally depending on your preference.
• Drizzle a dash of oil and lower the flame and cook until golden brown from one side, flip and cook for a minute on other side.
• Your healthy sprouts and oats dosais ready to be served, serve hot and crispy with freshly prepared tomato chutney.

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AVOCADO SMOOTHIE WITH ALMOND MILK

Ingredients:
½ small Avocado
150ml Unsweetened Almond Milk
½ cup Spinach
1 Orange or Juice from 1 Orange
½ teaspoons Honey or Stevia
4 Ice Cubes

Directions:
1. Peel and cut avocado into halves and remove the stone. Using a spoon or knife remove the pulp from one half and keep another half for other use. Peel and cut orange into halves and remove seeds.
2. Pour almond milk in a blender jar. Add avocado, orange, ice cubes and honey/ stevia.

3. Blend until smooth and creamy texture. Pour it into a chilled serving glass and serve immediately.
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DIABETIC RECIPE: - KARELA THEPLA:

Ingredients:
- Bitter gourd (karela, chopped) - 1 cup
- Whole wheat flour- ½ cup
- Bajra- ½ cup
- Garlic (finely chopped) - 1 tsp.
- Chilli powder- ½ tsp.
- Salt- 1 tsp.
- Coriander powder- 2 tsp.
- Coriander leaves (chopped) - 1tbsp
- Oil- for cooking

Method:
1. Add all the ingredients except oil in a bowl and knead into a soft dough using some water.
2. Divide the dough into the number of theplas needed. Roll with a bit of whole wheat flour.
3. Now heat a non-stick tawa, roll the balls into round theplas and cook on the tawa over a tsp. of oil.

4. Cook from both sides until light brown. Serve hot.
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VEGETABLE MANCHOW SOUP

Ingredients

  • 1 cups veg stock
  • ¼ cup cabbage shredded
  • ¼ cup grated carrots
  • ¼ cup finely chopped onions
  • ¼ cup chopped spring onion
  • 2 tbspn rolled oats
  • 1 tsp. finely chopped ginger
  • 1tsp finely chopped garlic
  • 2 fresh green chilies
  • ¼ tsp. vinegar
  • 1/2 tspn. soy sauce or add as required
  • Some finely chopped coriander
  • Extra virgin olive Oil
  •  Salt as required
  • 1 tbspn baked millet noodles

Instructions

  1. First chop all the veggies and keep aside.
  2. Heat oil in a non-stick wok, add finely chopped onions, white part of spring onion, green chilies in along with ginger and garlic and sauté for few minutes.
  3. Add carrot and cabbage to the wok stir fry on a medium to high flame for few minutes.
  4. Once veggies are stir fried then add soy sauce, stir again.
  5. Now add veg stock, Season with salt (check as much required and not to make it too salty) allow the soup to simmer on medium flame.
  6. Add water to adjust consistency.
  7. Add the corn starch paste to water and stir well and let the soup thicken.
  8. At the same time while soup is thickening add the rolled oats and let it cook for 5 min.
  9. Lastly add green part of spring onion and vinegar, switch of the flame. Stir and check the taste.
  10. Serve manchow soup hot topped with some baked millet noodles and garnished it with coriander leaves.
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Keto or low-carb cauliflower pizza

INGREDIENTS

  • 30ml each tomato pasta sauce and pesto
  • 15g mozzarella, thinly sliced
  • 125g mixed cherry tomatoes, halved (smaller ones left whole)
  • Baby basil leaves, to serve

CAULIFLOWER DOUGH

  • 1 small cauliflower 350g
  • 35-40g  almondflour
  • 1 tspn olive oil
  • 15g grated parmesan, plus extra to serve
  • ½  egg

METHOD
1. Preheat oven to 140°C (fan-forced). Line  baking traywith baking paper. For cauli-flour dough, roughly chop cauliflower and place in a food processor. Pulse until very finely chopped, then tip into the centre of a clean Chux cloth. Place over a bowl and squeeze to remove any excess liquid. Spread cauliflower over prepared trays and bake for 15 minutes to dry out. Remove and stand to cool slightly.
2. Return cauliflower to food processor with almond meal, oil, parmesan, a pinch each of salt flakes and freshly ground black pepper, and eggs. Whiz until a smooth dough, scraping sides if necessary.
3. Increase oven to 180°C. Spread cauliflower mixture over 1 baking-paper-lined tray to form a circle and use a piece of plastic wrap to press mixture down until about 1cm thick. Roast for 25 minutes or until cooked through and golden, then remove from oven.
4. Increase oven to 250°C. Spread tomato sauce and half the pesto over cauliflower pizza base, then top with mozzarella and roast for 5-10 minutes or until cheese is melted and bubbling.
5. Meanwhile, toss tomatoes and remaining pesto in a bowl. Season with pepper. Remove pizza from oven and top with pesto tomato and basil. Scatter over extra parmesan to serve.

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Zucchini Poriyal Recipe

Ingredients

  • 2 medium zucchini 
  • 1tspn coconut tablespoon oil
  • ¼  teaspoon mustard seeds
  • ¼  teaspoon cumin (jeera) seeds
  • 1.5 dry red chillies
  • 2 stalk curry leaves
  • a pinch asafoetida (hing)
  • 1 small onion finely chopped
  • 1-1.5 tablespoon shredded coconut (fresh or frozen)
  • salt to taste

Instructions

  • Heat coconut oil in a pan, temper with mustard seeds, cumin seeds, and red chillies and let it splutter for few seconds.
  • Add in the curry leaves, asafoetida (hing) and sauté for another 30sec
  • Add the chopped onion and sauté till the onions are translucent and light brown. Takes approx. 2 minutes.
  • Next add the diced zucchini, salt and stir-fry on medium low flame till they soft and cooked. Turn off the gas and sprinkle shredded coconut and combine well.
  • Serve the Zucchini Poriyal (Zucchini Stir Fry with fresh coconut) along with keto cauliflower Rice and rasam.
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Lauki Soup | Bottle Gourd Soup

Ingredients

Measuring cup used 1 cup = 250ml

  • 1 medium bottle gourd (lauki) peeled and diced
  • 2 teaspoon olive oil
  • 1 tspn  garlic cloves minced
  • ½ green chilly
  • 2tspn lemon juice
  • 1 medium onions finely chopped
  • 2 tomato
  • 2-3 cups water
  • salt and black pepper for taste
  • cilantro (coriander leaves) for garnish

Instructions

Instant Pot Method:

  • Press SAUTE on Instant Pot. Add olive oil and once it's hot, add minced garlic, onions, tomato, green chili, and saute till onions soften.
  • Add diced bottle-gourd, water or vegetable stock, and salt.
  • Furthermore, close the lid on the pot and set the pot to MANUAL/PRESSURE COOK (High Pressure) and timer to 5 minutes.
  • When the instant pot beeps, let the pressure release naturally. Open the lid.
  • Puree soup using a hand blender until smooth. If you don't have a hand blender, puree in a blender in batches once slightly cooled. Also, add crushed black pepper for seasoning.add lemon juice also.
  • If the soup is too thick, you can add water or vegetable stock into the soup and boil for 2 minutes.
  • Instant Pot Lauki ka Soup recipe (Keto Friendly Soup) is ready to serve. Sprinkle cilantro if required.

Stovetop Pressure Cooker Method:

  • Follow the process mentioned above until step 2.
  • Give 2 whistles and let the pressure release naturally. All the other steps remain the same.
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Instant Pot Asparagus Soup

Ingredients

  • Asparagus woody ends trimmed, cut into 1″ pieces (around 3.5 – 4 cups)
  • ½  tablespoons Butter (or Olive Oil)
  • 3-4 cloves Garlic minced
  • 1 medium Onion finely chopped
  • 1-2 cups Water or Vegetable stock
  • Black Pepper Powder to taste
  • Salt to taste
  • 2 tablespoon  Heavy cream or Coconut Milk or dairy milk

Optional toppings

  • pumpkin seeds
  • lightly steamed asparagus tips
  • fresh ground pepper
  • extra cream
  • lemon juice

Instructions

  • In a Pressure cooker,add butter or oil and once it’s hot add minced garlic and sauté for 30 seconds.
  • Next add onions and sauté until they soften.
  • Add asparagus to the onion mixture and stir to combine. Continue to sauté until asparagus are tender, 2 to 3 minutes.
  • Pour water into the Instant pot. Add salt and black pepper.
  • Pressure cook it for 5 minutes, give 2-3 whistles
  • Blend the soup in a blender until creamy and smooth.If you don’t have a hand blender, puree in a blender in batches once slightly cooled. Add heavy cream or milk, stir well.
  • Adjust seasoning. If you think soup is too thick, you can add water or milk into soup and boil for 2 minutes.
  • While serving sprinkle pumpkin seeds and more cream if required.
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Avocado Chocolate Mousse

Ingredients

  • 1 large avocados ripened
  • 1 tablespoon  cocoa powder unsweetened
  • 2 tablespoon unsweetened almond milk or coconut milk or dairy milk
  • 1tablespoon   stevia
  • 4-5  dropsnatural vanilla extract
  • berries or chocolate flakes  for garnish

Instructions

  • Place avocados flesh, cocoa powder, almond milk, maple syrup, and vanilla extract in a blender or food processor.
  • Puree until completely smooth. The mixture texture will be thick and mousse-like. Adjust the sweetness according to your preference.
  • Serve the mousse into dessert cups and top with fresh berries or chocolate flakes.
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