The Wholesome Kitchen by Pooja Dhingra PDF

THE
WHOLESOME
KITCHEN
Nourish.
Energize. Indulge.
POOJA DHINGRA
with VIDDHI DHINGRA
PHOTOGRAPHS BY DANIEL SHECHTER
First published in 2017 by Hachette India
(Registered name: Hachette Book Publishing India Pvt. Ltd)
An Hachette UK company
www.hachetteindia.com
This ebook published in 2017

Copyright © 2017 Pooja Dhingra and Viddhi Dhingra
All photographs except on pages 63 and 127 copyright © 2017 Pooja Dhingra
Photographs on pages 63 and 127 courtesy Shutterstock.com
Copyright for recipes on pages 50–57, 90–101, 128–139 and 167–171 vests with the individual contributors.
Book design and layout © 2017 Hachette India

Book and cover design by Bhavi Mehta
Pooja Dhingra and Viddhi Dhingra assert the moral right to be identified as the authors of this work
All rights reserved. No part of the publication may be reproduced, stored in a retrieval system (including but not limited to computers,
disks, external drives, electronic or digital devices, e-readers, websites), or transmitted in any form or by any means (including but not
limited to cyclostyling, photocopying, docutech or other reprographic reproductions, mechanical, recording, electronic, digital versions)
without the prior written permission of the publisher, nor be otherwise circulated in any form of binding or cover other than that in which
it is published and without a similar condition being imposed on the subsequent purchaser.
The views, opinions and recipes provided in this book are the authors’ own and the facts are as reported by them.
The publishers are not in any way liable for the same.
Print edition ISBN 978-93-5195-144-5

eBook edition ISBN 978-93-5195-145-2
Hachette Book Publishing India Pvt. Ltd

4th & 5th Floors, Corporate Centre,
Plot No. 94, Sector 44, Gurgaon - 122003, India
Typeset by Manmohan Kumar, Delhi

CONTENTS
INTRODUCTION
DELICIOUS + HEALTHY: WHAT MAKES THESE TREATS GOOD FOR YOU
THE WHOLESOME KITCHEN MANIFESTO
HOW TO USE THIS BOOK
STOCKING UP
BASICS
Almond Butter
Cashew Butter
Peanut Butter
Hazelnut Butter
Walnut Butter
Cashew Turmeric Butter
Apple Sauce
Homemade Nutella
Coconut Butter
Banana Jam
Date Jam
SALADS 101
ENERGIZE
Banana Pancakes
Crunchy Granola
Fruit and Nut Granola
Yoghurt and Granola Smoothie
Chocolate Protein Shake
Power Bites
Oat and Date Bites
Raisin Cashew Bites
No-Bake Coffee Cookies
Almond Bars
Almond Cereal Bars
Chewy Banana Bars
Peanut Butter and Banana Parfait
Chocolate Espresso Tart
Coffee Loaf Cake
Banana Zucchini Muffins
Chocolate Chip Apricot Bars
Apple Cinnamon Bites
Green Blast
Goji Berry and Date Bliss Balls
Red Velvet-Inspired Brownie
NOURISH
Porridge
Coconut and Plum Cleanser
Ironman
Honey, Spinach and Walnut Salad
Mint and Edamame Dip
Whole-wheat Lavash
Spicy Rajma Dip
Cookie Dough Bites
Pumpkin Bites
Coconut Bars
Red Velvet Pudding
Apple Crumble
Chocolate Coconut Tart
Banana and Peanut Butter Cake
Upside-down Ginger Pear Cake
Chocolate Pumpkin Muffins
Zucchini Blondies
Rajma Hummus
Curry Leaf and Almond Pesto
Dairy-free Super Creamy Miso-Tahini Dip
Soup of ‘X’
Carrot Cake
Zucchini Pasta
REFRESH
Beetroot and Avocado Juice
Pineapple and Orange Cooler
Chai-inspired Shake
Watermelon Slushy
Tzatziki
Zesty Yoghurt Dip
Arugula Salad
Pistachio Rose Bites
Orange Carrot Cupcake
Caramel Yoghurt Dip
Avocado Pudding
Chia Pudding Falooda
Chocolate Chip Bar with Peanut Butter and Apple Sauce
Chocolate Yoghurt Pie
Mixed Fruit Crumble
Lemon Loaf
Dijon Vinaigrette
Tahini Dressing
Balsamic Vinaigrette
Watermelon and Feta Salad
Spin Salad
Chilled Cucumber and Yoghurt Soup
Sweet Potato Chaat
Fruity Popsicles
INDULGE
Fig and Cherry Pancakes
Banana Peanut Butter Smoothie
Uncooked Pad Thai
Caramelized Onion Dip and Sweet Potato Chips
Chocolate Avocado Truffles
Apricot Cashew Bites
Orange Chocolate Truffles
Chocolate Mint Truffles
Mock Brownie
Choco Coco Fudge
Chocolate Cupcakes
Faux Frosting Dip
Sneaky Cookies
Chocolate Almond Orange Tart
Chocolate Cake with Banana and Coconut Butter Frosting
Chocolate Chip Cookies
Peanut Butter Bites
Chocolate Hazelnut Truffles
CONVERSION TABLE
INDEX
ACKNOWLEDGEMENTS
ABOUT THE AUTHORS
INTRODUCTION
My life is, pretty much, an open book. I share so much of my day, every day, on social media that
those who follow me – on Instagram, on Snapchat, on Twitter – know what I am working on, who I
ate lunch with, what my snack was and what is keeping me busy. I love the sense of community that
social media allows, but there is a deeply personal issue that I have held back for years – my constant
struggle with weight.
As a child I was skinny and, honestly, even today, I don’t know how and when the weight gain began.
I did not overeat. I was always active. But the kilos began to pile on, till I didn’t know myself any
more. I was checked for hormonal imbalances, but there were none. And so the spiral started. I tried
every diet in the book. I went out and exercised more than ever. But nothing helped. I remember going
shopping for a pair of jeans with my mother and crying in the changing room because none of the four
largest sizes fit me. To make matters worse, I began to get picked on in school and by members of my
extended family for not looking the way I ‘should’ look. I heard comments like: ‘You have such a
pretty face! Why don’t you lose some weight? You won’t find someone to marry you if you don’t!’
When I turned 16, I began consulting a top nutritionist in Mumbai and over two years I lost nearly
30 kgs. I began to pay attention to the way my body worked, researching exercise techniques and diet
plans. I was such a regular at my gym that one of the instructors suggested I sign up for a training
programme and, three months later, I was a Reebok-certified personal trainer and group exercise
instructor. I even became a spinning instructor and started taking classes at a gym in south Bombay.
And then?
My life changed. Because I enrolled in law school, quit it in two weeks and moved to Switzerland to study at the César-Ritz Colleges.
For a while, I continued to work out, going for a daily evening run by the lake – exercise was an escape from the long days that were
now a part of my life in a new country. As the days got longer, though, the runs stopped and working in a kitchen, tasting food all day, did
not help. One day, something inside me snapped and I spiralled out of control. Suddenly I was eating butter-laden baguettes at every meal
and my room was stocked with bags of M&Ms. Before I knew it, I was back to where I had started.
After I graduated I decided I wanted to make a career in pastry and moved to the land of carbs,
Paris, to study at Le Cordon Bleu. There, of course, every day started with a croissant or a baguette
with ham and cheese. My days involved working with large quantities of chocolate and sugar. Don’t
get me wrong, I loved every second of it and have no regrets to this day – but, unfortunately, the
weight I had fought so hard to lose began creeping back on, despite walking a lot and taking the
occasional long run around the Eiffel Tower.
In 2009, I returned to India, leaving behind my full life in Paris, and had to figure out what to do
with myself, both personally and professionally. Of course, food is a great friend when you are
feeling a bit out of sorts, and as I was also developing the concept of Le15 Patisserie at the time,
many long days were spent testing recipes in my home kitchen. I launched my business in early 2010
and the next three years raced by in a cloud of flour, butter and sugar.
Soon, branches of the patisserie had opened across Mumbai, I had written my first cookbook and
started Studio Fifteen, but I woke up one day and realized that I had regained all the weight I had lost.
It’s sad and funny, isn’t it, how you could be doing so well professionally – winning accolades and
love from your customers and earning the support and respect of your peers – but no award or amount
of money can cheer you up when you don’t know yourself any longer? What did not help was that I
was working so hard that I had no time for my family or friends and began to withdraw into a shell,
which was very unlike me.
Everything came to a head in May 2014, when I was visiting my best friend in New York. Her
apartment was on the fifth floor of a classic New York City building – a walk-up – and my daily
struggle on those stairs made me realize how unfit I had become. That was my wake-up call. I could
not ignore my weight and declining health any longer. I was only 28 and that was not how I wanted to
feel. When I got back to Mumbai, I called my friend Shayamal Vallabjee, one of India’s best sports
scientists and physiotherapists. When we met, I broke down and told him what was bothering me. He
immediately started me off on an exercise routine. It helps that my sister-in-law, Viddhi Dhingra, is a
trained nutritionist – she put together a healthy eating plan for me. Together, they helped me finish a
21-km half marathon in 2015. Deciding to run that marathon was probably the scariest thing I’ve ever
done but, as a person who needs goals to function, it became the goal that helped me get my health
back on track.
Since the marathon, I have continued to exercise – whether it’s in the form of dance, yoga or
spinning. There are times when my work schedule is completely crazy and I have to skip working out
for a few weeks, but I make sure I stay active and get back on track when things settle down.
While on this new path, I also began thinking about the kind of food I wanted to make at Le15. I
absolutely love my work and creating delicious goodies brings me so much happiness but, at the same
time, I needed to focus on my health. I still had sweet cravings but didn’t want to indulge in a creamy,
sugary treat every single day. And I knew I was not the only one who felt that way.
The way I looked at nutrition and my body slowly changed. Working with Viddhi, I learnt to identify ingredients for their nutritional
content rather than calories. However, the most important lesson I learnt was that there is no cookie-cutter method to weight loss. As I
spoke to friends, customers and peers, I could no longer ignore the fact that each of us faces issues with our bodies. The society we live
in doesn’t make it easy for us to love ourselves, more so if you are a woman.
When I looked around for healthy treats, however, there were very few options available to me and
I decided to do something about it myself. With Jump, a line of healthy treats I launched in 2014, I
wanted to give my customers healthy, delicious treats they could indulge in without guilt or worry.
The overwhelming response to Jump convinced me that this book had to be written.
Accepting and working through my struggles, and channelling that experience to start a new phase
in my business has, I believe, made me more compassionate, kind and patient. As a chef, it’s made me
more open to experimentation and finding alternatives. I’ve worked with ingredients I would never
think of using in culinary school (lauki or bottle gourd in a cookie?) and it has helped expand my
knowledge and skills. This kind of baking is tough, I won’t deny it. Not only did I have to omit every
essential baking ingredient, I also had to make sure that the end result was still tasty and that Viddhi
could certify its nutritional value. I understand how butter or sugar works in a recipe but these new
ingredients threw me several curveballs. Baking with the usual ingredients now seemed so easy
because it was forgiving – you could fix mistakes and everything tasted so good! However, I’ve
always loved a good challenge and, as a businesswoman, I have learnt that the biggest opportunities
sometimes lie in our greatest struggles.
My main message with this book is to help you find balance when it comes to food. You need to approach it with the knowledge that a
treat from this book will never taste the same as the one you buy at a traditional bakery or make at home with regular ingredients.
So don’t hold it to the same standards, or you will be disappointed! But there are ways to make
healthier food choices that are also enjoyable, and these recipes are my attempt to help you make
those choices.
It’s taken me so many years to come to terms with who I am as a person and I know I am a work in
progress. I developed these recipes to help me in my quest to eat healthy without ignoring or judging
my sweet cravings. I hope they become a part of your journey too.
Pooja
DELICIOUS + HEALTHY WHAT MAKES
THESE TREATS GOOD FOR YOU
Our relationship with food is indicative of our relationship with our body and, by extension, our
relationship with ourselves.
As a nutritionist, this forms the centre of my food philosophy. Nine times out of ten, clients who come
to see me want to be a certain size, or want to follow a particular diet, because someone else is the
size they want to be, and follows that diet. What I really want them – and you – to know is that each of
us has a unique body and there is no one-size-fits-all solution to staying healthy and in good shape.
Just because something works for your sister or your best friend does not mean it will work for you.
What does not help is that today food and nutrition have become synonymous with that dreaded word
‘diet’, which, in turn, is associated with deprivation.
There is a new theory every week, and new lists of what to eat and what to avoid follow every
second day. The result, sadly, is that we have all forgotten how to eat. We’ve forgotten how to use
food to fuel and nourish our bodies and our minds. Traditional foods, especially in a country as
ancient and diverse as India, strike the best balance between health, taste and nutrition. I firmly
believe that we are all better off eating what we ate growing up, and what is grown where we live.
Eating local is now a global movement, and if you think about it it’s how generations of our families
ate. When you eat local, your body assimilates the nutrients efficiently, keeping you in perfect
physical, emotional and mental health.
An important factor taken into account while developing these recipes was to ensure that we only
use ingredients that are easily and locally available. Eating locally grown foods means you are eating
what nature has produced for your body according to your natural habitat while also contributing to
the national economy. Hence, each recipe in this book is delicious, good for you, and respects the
local ecosystem.
Moreover, as a tool, I believe that the nutritional value of a food item is more than just its calories. Let’s take a 4-inch–6-inch pizza
versus a homemade paneer paratha, for example. Their calorie content would roughly be the same, but the pizza is made of white flour,
which has no fibre, vitamins or minerals, and processed cheese, which also contains very few nutrients. Since white flour has no nutrients
of its own, it strips your body of those nutrients that are needed to break it down, which will leave you tired and sluggish. On the other
hand, the whole-wheat flour in the paratha is rich in B-vitamins, fibre, calcium and iron. The paratha actually provides your body with a
whole lot of vitamins, minerals and energy. So when you think of calories, think of how nutritionally dense those calories are before
making your meal choices.
The best thing you can do for your body is to eat foods that are as close to their natural form as
possible. The more a food is processed, the lower its nutritional value. This is the philosophy that we
have followed throughout this book. Each recipe is made with clean, simple, unprocessed ingredients
that are easily available and very nutritious. For example, we have used whole-wheat flour and oat
flour instead of white flour because these contain more fibre, vitamins, minerals and protein.
Since we’ve tried to avoid processed foods, sweeteners like dates, date syrup and honey have been
used instead of processed sugar. Dates are high in natural sugars, as well as iron, minerals and
vitamins. When you eat anything with dates or date syrup, the natural sugars work very differently in
your body as compared to refined sugar. They cause less of a spike and break down at a slower rate,
giving you a greater sense of satisfaction with no cravings to return for more. Try this simple
experiment to test it out for yourself: Eat a date or a dried fig one afternoon and then eat a piece of
commercially produced chocolate the next. Record your cravings on both days. I’m certain you will
not go back and finish a packet of dates but you will finish a bar of chocolate. Our recipes have
natural sources of sugar because we want to offer you a way out of this vicious cycle of cravings.
We’ve also included healthy fats such as coconut oil and nuts because the body needs good fats in
order to absorb important nutrients such as vitamins A, D, E and K. They balance hormones and keep
the skin and hair soft and healthy, apart from providing other long-term benefits. So don’t be afraid to
use the fats mentioned in our recipes; the quantities we have recommended are nutritionally sound.
Food can be delicious, fun, easy to make and good for you. I hope this book helps you reach that
place of happiness with every meal and every snack.
Viddhi
THE WHOLESOME KITCHEN
MANIFESTO
Always choose natural food over processed food.
MAKE SURE YOU DO NOT ELIMINATE ANY FOOD GROUP entirely from your diet. Include carbohydrates, especially
complex carbs (whole-wheat flour, jowar, bajra, sweet potatoes), proteins and healthy fats like nuts, seeds, pure ghee, pure coconut
and its products, avocado and fish. Good fats help burn stubborn body fat, keep you full for longer and reduce the chances of heart
disease and diabetes.
EAT ACCORDING TO YOUR ACTIVITY LEVEL – more when you are active and less when you are not.
AIM TO EAT YOUR LAST MEAL OF THE DAY at least three hours before bedtime. Sleeping on a light stomach is the key
to a flat belly and it also ensures a good night’s sleep.
LET YOUR STOMACH HELP YOU DECIDE HOW HUNGRY YOU ARE. Our hunger patterns and levels change each
day depending on our physical activities, hormones and sleep patterns, among many other factors. To stay in tune with the
messages from your stomach, make sure you eat in peace without any distractions like television or the Internet.
MOVE AS MUCH AS YOU CAN. Besides regular workout routines, just be more active. Take the stairs at least once a day
instead of the elevator. Get up to get yourself a glass of water instead of asking someone else. Go vegetable and fruit shopping to
the market instead of ordering online. The more you move, the more physically and mentally alert you will be.
ALWAYS KEEP YOUR BODY WELL HYDRATED. Do not wait until you are thirsty to drink water because by then your
body is already dehydrated. Dehydration slows down your body’s fat burning ability, weakens your muscles and could make you
irritable.
EAT SEASONALLY because seasonal foods are packed with the nutrients your body needs at that particular time of the year.
For example, mangoes are a summer fruit in India and amla (Indian gooseberry) is available in winter. Mangoes are rich in beta-
carotene which will protect your skin from tanning in the summer. Plus, their high levels of fibre keep your digestive system clean
and healthy, making sure you don’t feel sluggish in the heat. Similarly, the high content of vitamins A and C in amla builds immunity
to guard you against flu or colds in winter.
IT IS ABSOLUTELY ALL RIGHT TO INDULGE in your favourite foods every now and then. A simple way to think about
this is to apply the rule of Pi (22/7) to maintain a healthy lifestyle. If you eat right 22 days of a month and work out for even 7 days
a month, you are on your way to better health.
DON’T WAIT TILL NEXT MONDAY or the first day of next month to start making better choices. Today is as good a day as
any.
HOW TO USE THIS BOOK
We have divided the recipes into four sections – Energize, Nourish, Refresh and
Indulge.
The categorization is based both on each dish’s nutritional value and on how you will feel when you
eat or drink it.
So you might choose to have a bowl of crunchy granola from the ‘Energize’ section for breakfast or
as a snack on a really busy day. Similarly, a ‘Nourish’ recipe might be a great option for lunch, or
even to start your day with. The lemon loaf recipe in the ‘Refresh’ section works well both as a
dessert to serve at your next dinner party or to have along with your cup of coffee in the afternoon.
‘Indulge’ is, well, all about indulging yourself any time of the day.
Please use our categories only as a suggestion and feel free to play around with them according to
your day and your mood. For example, I love having a smoothie as a snack because it’s so filling and
delicious – plus, it gives you that hit of sweetness you need at 4 p.m. You can also choose to have a
smoothie at breakfast along with eggs or a paratha.
We’ve also included calorie counts with each recipe. Personally, I feel that counting calories is not
a healthy way to live, but I understand that calories are a scientific tool that many people use to
follow their nutritional plans. I wanted to make sure that every person gets the information they need
to make this book a part of their daily lives.
Finally, what makes this book very special to me is the fact that my friends and colleagues have
chipped in and contributed their recipes to it. You would have noticed that when you start paying
more attention to a particular aspect of your life and see others doing the same you easily build a
bond with them. That’s exactly what happened to me during my wellness journey. I began to observe
and admire how many of my friends and peers were finding the time and energy to make healthy
choices without making excuses, even though they are all busy people with demanding lives.
I had long conversations with Masaba Gupta, for instance, about enjoying dessert without having to
worry about sugar, which led to us collaborating on Jump, my line of healthy desserts. I appreciate
how chefs Kelvin Cheung and Karishma Dalal have offered Mumbai healthy and delicious options at
their respective restaurants. Celebrities like Sonam Kapoor, Rahul Khanna, Alia Bhatt, Parineeti
Chopra, Pernia Qureshi and Shraddha Kapoor travel the world and have very busy schedules but they
still focus on eating right. These fantastic people continue to inspire me every day – they have fun and
occasionally indulge themselves but they also pay close attention to their general well-being.
Watching them, I’ve come to truly believe that excuses are simply excuses. We can all find a way to
prioritize our health if we put our minds to it.
Pooja
STOCKING UP
To help you get started, this is a list of where I buy the ingredients used in these
recipes. I’ve also suggested substitutes, in case of dietary restrictions or availability
issues.
COCONUT OIL
You need to make sure you use edible/food-grade oil. I prefer the cold-pressed coconut oil from
Health First, which is easily available on Amazon.in or at any large supermarket.
CHOCOLATE
My first preference is the dark cooking chocolate from Whisq. For those who are vegan or lactose-
intolerant, I recommend Indian brands such as Earth Loaf, Mason and Co. and Regal Chocolates.
COCOA POWDER
I use Dutch process cocoa powder, which is specially treated to lower acidity, change colour and be
more soluble in liquids. It works well with recipes that use baking powder, as most recipes in this
book do. You can find it in any well-stocked grocery store or buy it online.
EDAMAME BEANS
Edamame beans or green soya beans are available at large supermarkets. If you have trouble finding
these, use green peas instead.
DATES
Buy the best quality dates you can within your budget – just make sure they are seedless and not dried.
HONEY
I use Dabur honey, which is available everywhere. If you are vegan or Jain, you can substitute honey
with maple syrup, which is available online on websites such as Amazon.in
ALMOND POWDER AND ALMOND SLICES
I prefer buying sliced almonds from a reliable local dried fruit store or wholesaler as these are
perfectly sliced into thin strips, something that is hard to achieve at home. Use the almond slices to
make almond powder by grinding them in a good food processor.
DESICCATED COCONUT
Any quality brand from your local grocery store will do the job.
BAKING POWDER OR BAKING SODA?
I get asked this all the time and it’s really very simple. All you need to know is that they are both
leavening agents. They help release carbon dioxide when added to baked goods which makes our
pretty cupcakes and cakes rise. So use either. It doesn’t matter!
YEAST
I use dry-active yeast from a brand like Bluebird. I do not recommend using fresh yeast since the
quantities required will vary.
OLIVE OIL
I use extra virgin olive oil for all the recipes. Buy the best option available within your budget.
NUT BUTTERS
Use the recipes to make these at home instead of buying them. Making these butters is quick and easy
CHIA SEEDS
Chia seeds are sold at most large supermarkets and gourmet grocery stores but feel free to substitute
these with sabja seeds (also known as takmariya or falooda seeds).
AVOCADOS
Buy these from a good vendor and ask for a ripe one. If you do end up with an unripe avocado, all you
need to do is wrap it up in a sheet of newspaper for a couple of days to hasten the ripening process.
BASICS
The butters, jams and sauces covered in this section are used as the base for or as
accompaniments to the recipes in the pages ahead. When you are making the butters,
try using a high-powered blender (preferably a food processor) for best results. Make
sure the blades of the mixer-grinder are sharp. Blunt blades will not grind the nuts
evenly and might cause the machine to overheat. Do not work the machine for too
long at a stretch. Rest it for 2–3 minutes every few minutes. If the container gets too
hot while you are processing something or if you detect a mild smell of something
burning, switch it off and let it rest.
ALMOND BUTTER
MAKES ½ CUP
150 g almonds
1 tsp oil of choice
1. Pulse the almonds into a powder in a food processor.

2. Then, blend them for 2–3 minutes, till the mixture is oily and sticky.
3. Add ½ teaspoon oil and grind for 10–12 minutes, till pasty.
4. Take frequent breaks to prevent overheating.
5. Add another ½ teaspoon oil and grind for another 10–12 minutes, till a smooth paste is formed.
6. Spoon into an airtight container.
7. Almond butter will keep in the refrigerator for up to 5 days.
COOK’S NOTE: Since almonds are quite firm in texture, they take the longest to break down and
release all their oils. It may take up to 20 minutes to get the consistency of butter.
Per tablespoon
CALORIES (KCAL) CARBOHYDRATES (G) PROTEIN (G) FAT (G)

98 1.52 3.01 9.0
CASHEW BUTTER
MAKES ½ CUP
150 g cashew nuts

1 tsp oil of choice
1. Pulse the cashew nuts into a powder in a food processor.

3. After resting the mixer, pour in the oil and grind for another 3–5 minutes to form a smooth paste.
5. Cashew butter will keep in the refrigerator for up to 5 days.
Per tablespoon

90.87 3.23 3.01 7.30
PEANUT BUTTER
MAKES ½ CUP
150 g peanuts
1 tsp oil of choice
1. Pulse the peanuts into a powder in a food processor.

5. Peanut butter will keep in the refrigerator for up to 5 days.
Per tablespoon

87.09 3.87 3.07 6.23
HAZELNUT BUTTER
MAKES ½ CUP
150 g hazelnuts
1. Pulse the hazelnuts into a powder in a food processor.

3. After resting the mixer, grind for another 5–7 minutes to form a smooth paste.
5. Hazelnut butter will keep in the refrigerator for up to 5 days.
Per tablespoon

94.2 2.50 2.24 9.1
WALNUT BUTTER
MAKES ½ CUP
150 g walnuts, roasted

1 tsp oil of choice
1. Pulse the walnuts into a powder in a food processor.

5. Walnut butter will keep in the refrigerator for up to 5 days.
Per tablespoon

104.08 1.59 2.26 9.84
CASHEW TURMERIC BUTTER
MAKES ⅓ CUP
100 g cashew butter (see p. 4)

1 tsp cinnamon powder
1 tsp honey
½ tsp turmeric powder
1. Blend all the ingredients in the mixer for 2–3 minutes, till a thick, grainy paste is formed.
3. Cashew turmeric butter will keep in the refrigerator for up to 5 days.
Per tablespoon

91.70 3.75 3.01 7.18
APPLE SAUCE
MAKES 2 CUPS
500 g apples
1 tsp lemon juice, plus a few drops extra
1 tsp honey
1. Peel, core and chop the apples. Place them in a bowl of water and squeeze in a few drops of lemon
juice. Leave aside for a few minutes. This will delay the oxidation process and prevent them from
browning.
2. Drain the apples and pulse them in a mixer till puréed; this should take 1 minute.
3. Add the lemon juice, cinnamon and honey and mix till combined.
4. Once no lumps remain, spoon the apple sauce into an airtight container.
5. It will keep in the refrigerator for up to 2 days. Do not leave open since it will oxidize almost
immediately.
Per tablespoon

8.40 1.91 0.02 0.06
HOMEMADE NUTELLA
MAKES ½ CUP
150 g hazelnut butter (see p. 7)

50 ml milk
35 g honey
15 g cocoa powder
A pinch of sea salt
1. Grind all the ingredients in the mixer for 2–3 minutes till well combined.
3. This nutella will keep in the refrigerator for up to 5 days.
COOK’S NOTE: Do not use a dark cocoa powder because it will add a bitter taste. Use a neutral
brand like Cadbury’s.
Per tablespoon

68.71 3.77 1.61 5.69
COCONUT BUTTER
MAKES ½ CUP
150 g desiccated coconut

1 tsp coconut oil, melted
A pinch of salt
1. Grind all the ingredients in the mixer for 2–3 minutes, till a thick, grainy paste is formed.
3. Coconut butter will keep in the refrigerator for up to 5 days.
Per tablespoon

100.4 2.67 1.0 9.52
BANANA JAM
MAKES ⅓ CUP
150 g ripe bananas

1 tsp lemon juice
1. Mash the bananas in a pan till smooth and add in the lemon juice.
2. Simmer over medium heat till thick; stir continuously.
3. Remove and set aside to cool.
4. Cover securely with a lid or cling wrap and store in an airtight container.
5. Banana jam will keep in the refrigerator for up to 2 days.
Per tablespoon

17.40 4.08 0.1 0.04
DATE JAM
MAKES ⅓ CUP
100 g seedless dates

Water, as required
1. Grind the dates in the mixer for 7–8 minutes. Add a teaspoon of water at a time till it is of
spreadable consistency.
3. Date jam will keep in the refrigerator for up to 3 days.
Per tablespoon

47.55 11.37 0.37 0.06
SALADS
101
Karishma Dalal is the owner and chef of Bombay Salad Co. in Mumbai. Her food
philosophy is to pay attention to nutrition, while maintaining a balanced approach to
healthy living. She loves creating fresh, light and wholesome menus using seasonal
and organic ingredients to make unique flavour combinations.
There are a few questions that are commonly asked when people are attempting to make salads at
home. One of the most frequently asked questions concerns leaves, specifically about which are the
easiest to find and use. According to Karishma, one cannot go wrong with iceberg lettuce and
romaine, because they have a pretty long shelf-life compared to other greens. Roquette, raddichio,
baby spinach, lollo rosso are also making regular appearances in Indian markets at relatively
affordable prices. It is crucial to remember, however, that the best time for greens is October to
March. As a general rule, it is best to avoid leafy green vegetables during the monsoons. They carry
more bacteria during this season because of their storage conditions. One must remember to clean
them well during this season.
There is no way of knowing how the produce you have bought has been handled and cleaned, so it
is best to be over-cautious while cleaning it yourself. Karishma, for instance, follows her own five-
step process, which not only gets rid of any dirt or bacteria but also keeps leaves fresh for a couple of
days:
1. Discard the hard cores and stems and tear the leaves into smaller pieces. This not only helps
dislodge dirt but also gives you a chance to closely inspect for any spoilage, worms, etc. Firmer
leaves, such as kale, can be chopped; more delicate ones need to be torn using your hands because
a knife may bruise them.
2. Fill a large bowl with water and place the torn leaves in it. Swish them around gently and leave
them for 10 minutes. This allows any small specks of dirt to sink to the bottom of the bowl.
3. Fill another bowl with cold water and add vinegar to the ratio of 20 ml per litre. Pick the leaves
from the top of the first bowl, taking care not to splash the water too much or the dirt will rise up.
Place the greens in the second bowl and leave for 15–20 minutes. The vinegar will kill off any
bacteria.
4. Fill a third bowl with ice-cold water for a final rinse. The cold water also adds an extra crunch to
the greens.
5. Strain the greens, and place them in a colander or salad spinner. (If you make salads often,
investing in a salad spinner is highly recommended.) Once the greens are thoroughly dry, place
them in a tray or bowl lined with a cotton cloth and refrigerate. They will keep fresh for 2–3 days.
Once you clean and prep all the elements – greens, any vegetables, fruit, meat or nuts that you might
be using – set them aside and get started on the dressing. If you are using any ingredients that could get
soggy (such as soft fruits), store them in a separate box. Toss and dress the salad just before you serve
it. A dressed salad will turn limp and soggy very soon.
If you want to store the dressing to use later, it is useful to know that vinegar-based dressings
normally keep for up to three weeks in the refrigerator. However, if your dressing has shallots,
onions, garlic or tomatoes, it won’t keep for very long. Dressings with yoghurt, cream or other dairy
products are best consumed within four days of being made.
The best thing about a salad is that in preparing it you can be as creative as you’d like to be. Any
dish does well with a mix of textures and this is especially true for salads.
These are the essential elements that go into making a salad:

• Two to three types of greens.
• Fresh vegetables: Radishes, French beans, corn, bell peppers, broccoli and olives are good
options.
• Roasted vegetables: Carrots, potatoes, yams, beets and mushrooms intensify flavours and are
worth the extra effort.
• Proteins: Meat, eggs, cheeses, lentils, etc.
• Complex carbohydrates: Beans, brown rice, whole-wheat or grain-based pasta, couscous.
• Crunch: Fruits, nuts, seeds.
• Flavourful dressing: Pick lighter vinaigrettes for salads with lighter greens, fruits and
vegetables. Salads with more proteins, complex carbs and firmer greens need dressings made
with yoghurt, soy sauce, miso or cream.
• Herbs: Mint, basil or parsley always perk up salads.
• Condiments: Garlic flakes, sea salt, freshly ground black pepper, za’atar or paprika help add
that extra punch.
ENERGIZE
The recipes in this section are designed to provide your body with the fuel it needs to
get through busy days. For this, I recommend a combination of complex carbs and
proteins in the first half of the day. This balance ensures that sugar is slowly released
into your body so that your energy levels remain high throughout the day. – Viddhi
I love starting the day with a smoothie or granola. My days are very long and I must
make sure I have the stamina I need to keep up with my schedule. I work out almost
every day (sometimes I’ll do an extra yoga class if I’m feeling up to it) and the
recipes in this section also make for great snacks after my workouts. The oat and
date bites and power bites are always in my purse for when I need a quick dose of
energy. The chocolate espresso tart is my go-to recipe for when I’m craving
something delicious. Oh, and when I make the chocolate apricot bars, I can’t stop
snacking on them all day. – Pooja
BANANA PANCAKES
MAKES 4 PANCAKES
30 g oats
30 g whole-wheat flour
1 tsp baking powder
A pinch of salt
165 ml milk
50 g bananas, mashed
Coconut oil, melted, as required
1. Pulse the oats in a blender for 1–2 minutes to make flour.

2. Sift the oat flour, wheat flour, baking powder and salt together into a bowl.
3. Create a well in the centre.
4. Pour in the milk, a little at a time, and using a whisk, make a smooth batter. Ensure that no lumps
are formed.
5. Whisk in the mashed banana.
6. Cover and set aside to rest for 5–10 minutes.
7. Put a non-stick pan over medium heat. Coat with coconut oil.
8. Once the oil is hot, pour a ladle of batter on to the pan and rotate the pan to spread it slightly.
9. Cook on each side for 1–2 minutes, till golden brown.
10. Serve immediately with honey or any topping of your choice.
COOK’S NOTE: You can use granola (see p. 22–25), honey, a dried fruit of your choice, or a mixture
of them as a healthy topping for your pancakes.
Per pancake

98 16 3.5 2
CRUNCHY GRANOLA
SERVES 4
200 g oats
25 g puffed rice (kurmura)
25 g almonds, sliced and toasted
40 g brown sugar
180 ml apple juice
70 g honey
50 g dried fruit of choice (apricots, cranberries, blueberries, cherries)
1. Preheat the oven to 165⁰C.

2. Combine the oats, puffed rice, desiccated coconut, sliced almonds and brown sugar in a bowl.
3. Pour the apple juice into a pan and bring to a boil over medium heat. Lower the heat and simmer,
till the juice reduces to around 120 ml.
4. Then, take the pan off the stove and whisk honey into the apple juice.
5. Pour this liquid over the oat mixture and toss well to make sure it is evenly coated.
6. Spread the granola on a tray lined with baking paper.
7. Bake in the centre of the preheated oven for 30 minutes, till golden.
8. While it is baking, stir the mixture every 15 minutes to ensure that the bottom layer does not stick or
burn.
9. Remove from the oven and set aside to cool slightly.
10. Fold in the dried fruit and let it cool completely.
11. Store in an airtight container in a cool place; it will keep for up to 5 days.
COOK’S NOTE: Youcould choose a mix of dried fruits, or just one kind. It might be fun to switch your
choices around each time you make a batch, to keep things interesting.
Per serving

475 80 9 13
FRUIT AND NUT GRANOLA
SERVES 6
100 g oats
75 g whole-wheat cereal (such as Kellogg’s Special K)
30 g walnuts, chopped
15 g flaxseeds
20 g sunflower seeds
85 ml orange juice
80 g brown sugar
20 ml vegetable oil
65 g honey
80 g dried cherries/cranberries
100 g dried blueberries
1. Preheat the oven to 165ºC.

2. Mix the oats, cereal, walnuts, flaxseeds and sunflower seeds in a bowl.
3. Pour the orange juice into a pan over low heat.
4. Mix in the brown sugar, vegetable oil and honey. Stir continuously, till the sugar dissolves.
5. Pour this liquid over the oat mixture and toss well to make sure it is evenly coated.
6. Spread the granola on a tray lined with baking paper.
7. Bake in the centre of the preheated oven for 30 minutes, till golden.
8. While it is baking, stir the mixture every 15 minutes to ensure that the bottom layer does not stick or
burn.
9. Remove from the oven and set aside to cool slightly.
10. Fold in the dried fruit and let it cool completely.
11. Store in an airtight container in a cool place; it will keep for up to 5 days.
Per serving

390 68 5 11
YOGHURT AND GRANOLA SMOOTHIE
MAKES 1 GLASS
150 g yoghurt
50 g crushed ice
15 g honey
½ tsp cinnamon powder
20 g granola (see p. 22–25)
1. Blend all the ingredients, except the granola, in a high-speed juicer or blender till completely
smooth.
2. Pour into a tall glass and top with granola.
Per glass

208 29 6 8
CHOCOLATE PROTEIN SHAKE
MAKES 1 GLASS
80 ml water
70 g bananas, frozen
30 g whey protein powder
25 g chocolate chips
10–15 ice cubes
1. Blend all the ingredients together in a high-speed juicer/blender.

2. Add more ice cubes if you want a thicker consistency.
3. Pour into a tall glass and serve chilled.
Per glass

340 45 27 10
POWER BITES
MAKES 12 BITES

45 g oats
25 g flaxseed powder
25 g honey
1. Whisk the hazelnut butter in a bowl to thin out its consistency.

2. Mix in all the remaining ingredients and refrigerate for about 15 minutes, till slightly firm.
3. To form the bites, use a tablespoon to measure out the dough and roll into balls.
4. The power bites will keep in the refrigerator for up to 3 days.
COOK’S NOTE: To make your own flaxseed powder, grind the required quantity of flaxseeds in a food
processor for 30–40 seconds or until it makes a fine powder.
Per piece

89 9 2 6
OAT AND DATE BITES
MAKES 12 BITES
50 g almonds
50 g oats
40 g seedless dates
4–5 tsp water
1. Pulse the almonds in a blender.

2. Add the oats and cinnamon; grind to a smooth powder.
3. Add the dates and blend to form a sticky dough.
4. Add water, 1 teaspoon at a time, as required, to bind.
5. Transfer to a bowl and refrigerate for around 15 minutes.
6. To form the bites, use a tablespoon to measure out the dough and shape into balls.
7. The oat and date bites will keep in the refrigerator for up to 3 days.
Per piece

54.65 5.85 1.44 2.80
RAISIN CASHEW BITES
MAKES 15 BITES
40 g oats
100 g seedless raisins
100 g cashew nuts, chopped
A pinch of salt
Water, as required
1. Powder the oats in a blender.

2. Add all the other ingredients and pulse till the mixture forms fine crumbs.
3. If it is not sticky enough to form a dough, add 1 teaspoon of water at a time and pulse, till it comes
together.
5. The raisin cashew bites will keep in the refrigerator for up to 5 days.
Per piece

70 8 2 3.5
NO-BAKE COFFEE COOKIES
MAKES 12 COOKIES
65 g oats
5 g cocoa powder
5 g coffee powder
15 g honey
A pinch of salt
30 g protein powder
40 g almond butter (see p. 4)
70 ml milk
1. Pulse the oats in a blender to make flour.

2. Pour into a bowl.
3. Add the cocoa powder, coffee powder, honey, salt and protein powder and mix.
4. Add the almond butter and mix to form crumbs.
5. Add the milk, 1 tablespoon at a time, to make a thick dough.
6. Divide the dough into 12 pieces and roll into small balls. Flatten each ball slightly and place on a
plate/tray lined with butter paper.
7. Refrigerate for 20–30 minutes before serving.
Per cookie

65 6 4 3
ALMOND BARS
MAKES 16 BARS
70 g almond powder, sifted
50 g date jam (see p. 12)
50 ml milk
80 g chocolate, melted
1. Combine the coconut, almond powder and cinnamon in a bowl.

2. Add the almond butter and date jam and mix till well blended.
3. Add the milk, 1 tablespoon at a time, to form a thick batter.
4. Press into a 9-inch square baking tray.
5. Using the back of a spoon, spread the melted chocolate evenly over it.
6. Refrigerate for 2–3 hours and then cut into 16 pieces.
Per bar

145 6.5 3.5 11
ALMOND CEREAL BARS
MAKES 8 BARS

50 g honey
150 g oats
100 g whole-wheat cereal
1. Line an 8-inch square baking pan with butter paper.

2. Put the almond butter and honey in a bowl and microwave on medium for 30 seconds.
3. Remove and stir till blended.
4. Put the chocolate in a separate bowl and microwave on medium for 2 minutes, stirring every 20
seconds, till melted.
5. Mix in the oats and cereal into the chocolate.
6. Gradually stir in the almond butter mixture, till thoroughly and evenly blended.
7. Press into the prepared pan.
8. Refrigerate till firm.
9. Cut into 8 pieces and serve.
Per bar

220 30 6 9
CHEWY BANANA BARS
MAKES 16 BARS
120 g bananas
60 g homemade nutella (see p. 11)
55 g seedless dates
35 g hazelnuts, chopped
10 g puffed rice (kurmura)
45 g oats
A pinch of salt

2. Peel the bananas, put them into a bowl and mash.
3. Add the nutella and whisk, till smooth.
4. Combine the dates and hazelnuts in a food processor and grind till they resemble fine crumbs.
5. Pour into a bowl and mix in the puffed rice, oats and salt.
6. Add the banana and nutella mixture and stir, till evenly combined.
7. Spoon the batter into an 8-inch square baking pan lined with butter paper.
8. Press down firmly and evenly.
9. Bake in the centre of the preheated oven for 25 minutes.
10. Let it cool completely before slicing.
Per bar

64 8 1.5 3
PEANUT BUTTER AND BANANA PARFAIT
MAKES 2 GLASSES
400 g yoghurt
100 g milk
100 g peanut butter (see p. 7)
⅓ cup honey
A pinch of salt
1–2 bananas, sliced
FOR THE GARNISH

A handful of peanuts, skinned and chopped
1. Put all the ingredients except the bananas and chopped peanuts in a bowl and whisk till smooth.
2. Refrigerate till semi-soft.
3. Layer with the bananas in a serving bowl or 2 glasses. Refrigerate overnight.
4. Garnish with chopped peanuts and serve.
Per glass

675 68 23 33
CHOCOLATE ESPRESSO TART
MAKES A 9-INCH TART OF 8 SLICES
FOR THE CRUST

100 g oats
100 g hazelnuts
60 ml coconut oil, melted
3 tbsp honey
¼ tsp sea salt
Milk, as required
FOR THE FILLING

200 g cashew nuts, soaked overnight
100 g honey
A pinch of sea salt
75 g dark chocolate, melted
30 g cocoa powder
½ tsp coffee powder
Milk, as required
TO MAKE THE CRUST

2. Pulse half the oats in a mixer to make a fine flour. Set aside.
3. Pulse the hazelnuts into a fine powder.
4. Add the coconut oil, desiccated coconut, honey, salt and oat flour. Process till a dough is formed.
5. Add the remaining oats and pulse till combined.
6. Transfer to a bowl and check if the dough sticks to your fingers when lightly pressed. If not, add a
little more honey or 1–2 teaspoons of milk and knead well.
7. Press the dough into a lightly greased 9-inch tart ring, making sure to spread over the base evenly.
Pierce the dough all over with a fork.
8. Bake the crust in the centre of the preheated oven for 15 minutes, till light golden.
9. Remove and set aside to cool. Do not switch off the oven.
TO MAKE THE FILLING
1. Rinse the cashew nuts thoroughly.
2. Pulse them in a mixer into a paste with the consistency of butter.
3. Add the remaining ingredients and blend for 3–4 minutes, till completely smooth. If you feel the
mix is too dry, add 1 teaspoon of milk at a time and pulse between each addition.
TO ASSEMBLE
1. Pour the filling over the cooled crust. Even out the top with the back of a spoon.
3. Remove and set aside to cool completely.
4. Once completely cool, freeze overnight.
5. Remove the tart from the tart tin on the next day; slice and serve.
COOK’S NOTE: Unlike in most tart bases that use flour, the ingredients used for this base are
particularly dry. This requires extra kneading for it to come together as a dough.
Per piece

600 44 10.5 47
COFFEE LOAF CAKE
MAKES A LOAF OF 8–10 PIECES
FOR THE CAKE

100 ml milk
2 tsp coffee powder
15 g ground flaxseed/flaxseed powder
3 tbsp water
½ tsp baking powder
½ tsp baking soda
A pinch of salt
120 g honey
115 g yoghurt
FOR THE DRIZZLE

60 ml milk
12 g cocoa powder
10 g honey
1 tsp coffee powder
TO MAKE THE CAKE

2. Put the milk in a cup and mix in the coffee powder. Set aside.
3. Mix the flaxseed powder with the water in a bowl. Set aside for 2–5 minutes. This is also known
as the flax egg, a substitute for regular eggs.
4. Sift together the flour, baking powder, baking soda and salt into a bowl. Whisk to blend well.
5. In a separate bowl, whisk together the coconut oil and soaked flaxseeds.
6. Add the milk, honey and yogurt. Whisk until no lumps remain.
7. To this, add the flour and chopped walnuts. Mix until just combined. Do not over mix or your loaf
will be very heavy and dense.
8. Pour the batter into a lined loaf pan.
9. Bake in the centre of the preheated oven for 35–40 minutes, till a skewer inserted into the centre of
the loaf comes out clean.
10. Remove the loaf from the oven and leave it to cool slightly in the pan.
TO MAKE THE DRIZZLE
1. Combine all the ingredients in a small bowl and mix well.
TO ASSEMBLE
1. Prick multiple holes into the prepared loaf using a toothpick or skewer.
2. Drizzle half the cocoa mixture over the loaf while still warm so it can soak it up.
3. Once the loaf is completely cool, turn out on to a serving dish.
4. Drizzle the remaining mixture over the cake and serve.
Per slice
180 32 4.5 4
BANANA ZUCCHINI MUFFINS
MAKES 6 MUFFINS
120 g honey
5 tsp milk
120 g zucchini, grated
1 tsp baking powder
50 g almond powder

2. Whisk together the honey, coconut oil, milk and cinnamon in a large bowl.
3. Add the mashed bananas and whisk till no lumps remain.
4. Squeeze the grated zucchini to remove any excess water.
5. Fold the squeezed zucchini into the banana mixture.
6. Sift the flour, almond powder and baking powder together and fold it into the wet ingredients, till
just combined.
7. Place muffin liners in a muffin mould. (Choose liners that cover only three-quarters of each mould.)
8. Pour the batter into the mould till the edge of the liner.
a muffin comes out clean.
10. Turn out on to a wire rack to cool.
Per muffin

305 36 4.5 16
CHOCOLATE CHIP APRICOT BARS
MAKES 10 BARS

75 g apple sauce (see p. 11)
50 g almond powder
1½ tsp baking soda
A pinch of salt
60 g brown sugar
2 tbsp milk
¼ tsp cinnamon powder
90 g dried apricots, chopped

2. Line an 8-inch baking pan with parchment paper and set aside.
3. Put the almond butter in a bowl and whisk to thin out its consistency.
4. Add the apple sauce and stir to combine.
5. Mix the almond powder, baking soda and salt in another bowl.
6. Mix in the sugar and half the chocolate chips.
7. Add the apple sauce mixture, milk and cinnamon powder. Whisk till a gooey dough is formed. The
consistency should be like that of cookie dough. If it is too dry, add 1 teaspoon of milk.
8. Add three-quarters of the apricots and fold in very gently.
9. Pour the batter into the baking pan.
10. Smoothen the top with the back of a spoon.
11. Top with the remaining chocolate chips and apricots.
12. Bake in the centre of the preheated oven for 15–20 minutes, till a skewer inserted into the centre
comes out clean.
13. Remove and set aside in the baking pan to firm up at room temperature for 2–3 hours or overnight.
14. Turn out, cut into bars and serve.
Per bar

250 20 6 17
APPLE CINNAMON BITES
MAKES 15 BITES
300 g apples
75 g seedless dates
85 g cashew nuts
55 g oats
A pinch of sea salt

2. Peel, core and chop the apples finely into even-sized pieces.
3. Place these on a baking tray and dehydrate in the preheated oven for 30–35 minutes. Let the apples
dry well; they should be reduced to 60 grams.
4. Once dry, coarsely grind the apples with the dates in a blender.
5. Add the cashew nuts and blend till well combined; make sure there are no lumps.
6. Add the oats, cinnamon and salt. Blend to form a sticky dough.
7. Check if the dough can be worked with; if not, refrigerate for around 15 minutes.
9. The apple cinnamon bites will keep in the refrigerator for up to 3 days.
Per piece

65.18 8.13 1.76 2.98
Rahul Khanna’s
GREEN BLAST
MAKES 1 GLASS
Actor Rahul Khanna has been a supporter of Le15 Patisserie over the years. He gifted me a NutriBullet, which changed my life by
allowing me to whip up the tastiest juices to get me through the day.
‘This juice is packed with incredible amounts of fibre, nutrients, vitamins and antioxidants. Feel free
to adjust proportions according to taste and/ or substitute ingredients with your favourites. I prefer
using an extractor – such as the NutriBullet – which is my favourite, or any other blender rather than a
juicer so as to retain all the fibre and pulp. Everything in here is fantastic for you.’ – Rahul
150 g cucumber, unpeeled
25 g kale, stems removed
25 g spinach, stems removed
1 stalk celery
A few fresh mint leaves
A small piece of fresh ginger root, unpeeled
A small piece of fresh turmeric root, unpeeled
5 g flaxseeds
A dash of sea salt
A pinch of chili powder
1 tsp olive oil
Juice of 1 lemon
160 ml chilled coconut water or plain water
1. Wash all the vegetables thoroughly. Scrub the ginger and turmeric well.
2. Roughly chop all the vegetables, ginger and turmeric.
3. Put all the ingredients in an extractor. Blast for 30–40 seconds.
4. Top up with more cold water or coconut water, if you prefer.
Per glass

130 12 5.2 8
Raveena Taurani’s
GOJI BERRY AND DATE BLISS BALLS

MAKES 20 PIECES
Raveena Taurani runs a home catering service in Mumbai and her vegan and raw treats are great for those 4 p.m. cravings. I admire her
commitment to making uncooked food as delicious as any conventional dish you can think of. Goji berries are available in India in select
food stores.
‘Goji berries are a complete protein source – they contain 19 different amino acids and 21 or more
trace minerals including selenium, calcium, iron, etc. They also contain vitamins B1, B2, B6, vitamin
E and antioxidants that help protect the eyes from free radicals. They support the immune system and
help fight neurological degenerative diseases like Alzheimer’s.’ – Raveena
200 g cashew nuts/almonds, raw or soaked
100 g goji berries
1 tsp vanilla essence
½ tsp mixed spices/cinnamon (optional)
40 g seedless dates
¼ cup desiccated coconut or sesame seeds for rolling (optional)
1. If the nuts are raw, they must be rinsed thoroughly. If you are soaking them, the cashew nuts should
be soaked for 2 hours and the almonds for 8–12 hours.
2. Rinse thoroughly before you use them.
3. Grind the nuts to a crunchy texture in a food processor.
4. Add the goji berries, vanilla essence and the mixed spices or cinnamon.
5. Add the dates slowly and process till the mixture is combined. It is important to not add all the
dates at once as the mixture will not combine evenly.
6. Transfer the mixture to a bowl and mix in the desiccated coconut.
7. Roll the mixture into 20 balls.
8. Spread the grated coconut or sesame seeds on a plate and roll the balls on the plate to coat them.
9. Refrigerate for 1 hour before serving.
10. These can be stored in the refrigerator for up to a week and for a month in the freezer.
Per piece

105 7 3 7.5
Shraddha Kapoor’s
RED VELVET-INSPIRED BROWNIE

MAKES 12 PIECES
Actor Shraddha Kapoor is a devoted fan of the red velvet cupcakes at Le15 Patisserie. These brownies echo the flavours she loves, but
are wholesome enough to be eaten as often as desired, and not just as a special treat.
100 g beetroot
135 g oats
10 g cocoa powder
A pinch of salt
5 tbsp milk
3 tbsp oil
150 g honey
120 g chickpeas, soaked overnight and boiled

2. To make the beetroot purée, boil the vegetable for 30 minutes. Drain, peel, chop roughly and blend
till smooth.
3. Blend the oats, cocoa powder, salt and baking powder in a mixer, to form a powder.
4. Add the milk, oil and honey and blitz.
5. Add the beetroot purée and boiled chickpeas and blend till combined.
6. Add more milk if the batter is too thick.
7. Pour into a bowl and fold in the chocolate chips.
8. Pour the batter into an 8-inch baking pan lined with butter paper.
comes out clean.
11. Cut into 12 squares and serve.
Per piece

185 29 4 6.5
NOURISH
The ingredients in these recipes nourish every cell in your body as well as your mind.
The amino acids in nuts and legumes help develop muscles and the essential fats
they contain keep your skin soft, supple and glowing. Ingredients such as pumpkin
and oats contain serotonin, which enhances your mood and makes you happy. –
Viddhi
My goal in this section was to create recipes that are nourishing, comforting and
tasty. It was a challenge but not an impossible one. I particularly love making and
drinking the coconut and plum cleanser. The apple crumble hits the spot every single
time. I grew up eating porridge for breakfast, so I had to add a version of it in the
book to remember my childhood by. And the rajma dip is also one of my favourites;
rajma is a great alternative to chickpeas and adds an interesting texture. – Pooja
PORRIDGE
MAKES 1 BOWL
3 tbsp water
3 tbsp milk
15 g oats
40 g bananas, sliced
A pinch of salt
A pinch of cinnamon powder
1. Place the water, milk and oats in a pan over medium heat and bring to a gentle boil while stirring
continuously.
2. Reduce the heat to low and simmer for 5–7 minutes, till the oats begin to cook and soften.
3. Add the sliced bananas, salt and cinnamon powder.
4. Continue cooking over low heat for another 3–5 minutes, till the mixture thickens and the oats are
fully cooked.
5. Remove from heat and set aside till cool to the touch.
6. Transfer to a serving bowl and top with chopped walnuts.
Per tablespoon

20 24 5 9
COCONUT AND PLUM CLEANSER
MAKES 1 GLASS
200 g fresh tender coconut meat (malai)

180 g oranges, peeled and diced
150 g plums, diced
2 tbsp water
3–4 ice cubes
1 tsp honey

3. Strain to discard bits of peel and coconut husk.
Per glass

290 60 4.5 3.5
IRONMAN
MAKES 1 GLASS
150 ml milk
100 g frozen banana
90 g spinach
10 g flaxseeds
4–5 ice cubes

Per glass

360 41 12.5 17
HONEY, SPINACH AND WALNUT SALAD
SERVES 4
FOR THE HONEY VINAIGRETTE

6 tbsp olive oil
2 tbsp balsamic vinegar
30 g honey
10 g Dijon mustard
¼ tsp salt
¼ tsp black pepper, freshly ground
FOR THE SALAD

200 g spinach, stems removed, leaves chopped
200 g apples, sliced fine
100 g walnuts, roasted and chopped
50 g dried cranberries, apricots, etc., quartered
½ small red onion, sliced into thin strips
100 g feta cheese or paneer, crumbled
TO MAKE THE HONEY VINAIGRETTE

1. Mix all the ingredients and refrigerate for at least 15–20 minutes while you prep the salad.
TO MAKE THE SALAD
1. Mix the spinach, apples, walnuts, cranberries and onion in a bowl.
TO ASSEMBLE
1. Just before you serve, pour the desired amount of dressing over the salad and toss to coat evenly.
2. Top with crumbled feta or paneer.
Per serving

536.25 26.75 10 42.5
MINT AND EDAMAME DIP
SERVES 2–4
85 g frozen edamame, shelled

½ tsp garlic paste
15 g mint leaves
15 g walnuts
25 g hung yoghurt
4 tsp olive oil
4 tsp lemon juice
1 tbsp water
¼ tsp black pepper, freshly ground
A pinch of salt
1. Boil the edamame in a pan of salted water; it should be tender in 5–10 minutes. Drain.
2. Process the edamame, garlic, mint, walnuts and yoghurt in a mixer to form a coarse paste.
3. Add the remaining ingredients and blend till completely smooth.
4. Serve with whole-wheat lavash (see p. 73), chips or cucumber and carrot sticks.
COOK’S NOTE: You can also use frozen shelled green peas instead of edamame.
Per 2–4 servings

400 11.5 12.5 35
WHOLE-WHEAT LAVASH
MAKES 20 STICKS
A pinch of salt
1 tsp black sesame seeds
1 tsp flaxseeds
1 tsp sunflower seeds
3 tbsp warm water
5 g dry yeast
10 g sugar
10 ml olive oil
Water, as required
1. Sift the flour and salt into a bowl.

2. Mix the sesame seeds, flaxseeds and sunflower seeds in a small bowl.
3. Pour the warm water into a large bowl.
4. Add the yeast and sugar. Stir to dissolve.
5. Set aside for 15 minutes, till bubbles are formed and the mixture is frothy.
6. Add the flour and salt to the yeast mixture and fold, till combined.
7. Pour in the olive oil and mix.
8. Add water as required and knead for 5–8 minutes till a smooth dough is formed
9. Grease a bowl with oil and place the dough in it. Cover with a damp cloth and prove for 1 hour till
the dough has doubled in size.
11. Divide the dough into 20 balls and roll it into thin circles on a lightly floured surface (just like
you would make a roti).
12. Using a pizza cutter, create the shapes you prefer – long, wide strips or triangles are the
conventional options for lavash.
13. Transfer to 2 lightly greased baking trays.
14. Using a paint brush, lightly brush the pieces with water and salt. Sprinkle the seed mixture on the
lavash.
15. Bake in the centre of the preheated oven for 8–10 minutes.
16. The lavash will crisp further as it cools.
Per lavash

26 4 1 1
SPICY RAJMA DIP
SERVES 4
225 g rajma
2 tsp garlic paste
2–4 green chillies, deseeded and chopped into chunks
A handful of chopped coriander
1 tsp cumin powder
¼ tsp red chilli powder
A pinch of salt
A pinch of black pepper, freshly ground
2 tsp lemon juice
1–2 tbsp water
1. Soak the rajma in water overnight.

2. Drain and rinse well.
3. Boil the rajma in plenty of salted water for 30 minutes, till tender.
4. Process the garlic, green chillies and coriander in a blender until just combined. Be careful not to
make a paste of it, though – you need to retain texture.
5. Add rajma, cumin powder, chilli powder, salt, pepper, lemon juice and water, and blend until a
thick paste is formed. It needs to be spreadable, so use water if needed.
6. Serve with whole-wheat lavash (see p. 73) or vegetable sticks.
Per 4 servings

785 140 51 3
COOKIE DOUGH BITES
MAKES 15 BITES
60 g honey
15 g protein powder
10 g flaxseeds, ground
30 g almonds, roasted and chopped
15 g oats
1. Combine the honey, almond butter and peanut butter in a food processor.
2. Add the protein powder, ground flaxseeds, chopped almonds and oats and pulse to blend well.
4. Spread the desiccated coconut on a plate.
5. Roll the balls in the coconut to coat thoroughly.
6. The cookie dough bites will keep in the refrigerator for up to 5 days.
COOK’S NOTE: Cookie dough bites are full of high protein (whey) and healthy-fats in ingredients like
nuts and flaxseeds. Protein helps in cell regeneration while the nuts and seeds are a powerhouse of
minerals and monounsaturated fats which essentially are heart-healthy, keep your skin soft and
supple, hair lustrous and hormones well balanced.
Per piece

170 8.5 5 12.5
PUMPKIN BITES
MAKES 16 BITES
50 g pumpkin
85 g honey
75 g white chocolate, chopped
50 g oats
35 g isabgol
½ tsp nutmeg powder
1. Chop the pumpkin into 2-inch pieces.

2. Boil the pumpkin in water for 20 minutes, till tender.
3. Drain and grind to make a purée.
4. Strain and place in a food processor with the remaining ingredients. Grind till a smooth dough
forms.
6. The pumpkin bites will keep in the refrigerator for up to 3 days.
Per piece

60 9.5 1 2
COCONUT BARS
MAKES 9 BARS
FOR THE FILLING

100 ml coconut milk
30 g coconut butter (see p. 12)
35 g honey
FOR THE COATING

20 g cocoa powder
50 g coconut oil, melted
15 g honey
TO MAKE THE FILLING

1. Blend the coconut milk, coconut butter and honey till smooth. Fold in the desiccated coconut.
2. Press the filling into a 6-inch square baking pan and refrigerate for 3–4 hours, till firm.
3. Cut into 9 bars.
TO MAKE THE COATING
1. Combine the cocoa powder, coconut oil and honey in a bowl.
2. Mix till well blended.
TO ASSEMBLE
1. Dip each bar into the coating and place on sheets of butter paper.
2. Refrigerate till set.
Per bar

165 8 2 13
RED VELVET PUDDING
SERVES 4
150 g beetroot
80 g brown sugar
100 ml milk
A pinch of salt
150 g oat flour
1. Boil the beetroot in plenty of water for 30 minutes, till tender.

2. Drain, peel, chop roughly and purée it in a blender.
3. Transfer to a bowl and add the sugar, milk, hazelnut butter and salt.
4. Slowly fold in the oat flour.
5. Pour into a serving bowl and refrigerate overnight.
Per portion

420 53.5 9.6 19.25
APPLE CRUMBLE
SERVES 6
200 g apples
2 tsp lemon juice
20 g brown sugar
50 g oats
50 g honey
A pinch of sea salt
40 g cold unsalted butter, chopped in small pieces

2. Peel, core and chop the apples.
3. Place them in a bowl of water for a few minutes and squeeze in a few drops of lemon juice. This
will delay the oxidation process and prevent them from browning.
4. Drain thoroughly and return the apples to the bowl.
5. Sprinkle sugar, flour and ½ teaspoon cinnamon over the apples and mix well.
6. Transfer to a lightly-greased 6-inch ovenproof dish.
7. Combine the oats, honey, walnuts, salt and the rest of the cinnamon in another bowl.
8. Using your fingers, rub in the butter, till no visible lumps remain. The mixture should resemble
breadcrumbs.
9. Crumble this over the fruit and add a sprinkling of brown sugar on top, if desired.
11. Serve warm.
Per serving

181.8 22 2.2 1
CHOCOLATE COCONUT TART
FOR THE CRUST

60 g seedless dates, chopped
A pinch of sea salt
FOR THE FILLING

220 g tender coconut meat (malai)
1 tbsp water
65 g honey
15 g cocoa powder
A pinch of sea salt
TO MAKE THE CRUST

1. Blend all the ingredients for the crust in a food processor to form a sticky dough. Make especially
sure that the dates are finely blended. There must be no lumps.
2. Press the dough evenly on to the base of a 9-inch tart mould and refrigerate to semi-set.
TO MAKE THE FILLING
1. Blend the tender coconut flesh with water to make a purée.
2. Strain to remove any lumps or husk.
3. Blend the strained coconut purée with the remaining ingredients till smooth and creamy.
TO ASSEMBLE
1. Pour the filling over the semi-set tart base.
2. Refrigerate overnight.
3. It can be sliced and served the next day.
Per slice

130 16 2 7
BANANA AND PEANUT BUTTER CAKE
MAKES A 9-INCH CAKE
FOR THE CAKE

1½ tsp baking powder
½ tsp baking soda
¼ tsp salt
45 g honey
40 g yoghurt
4 tbsp milk
3 tbsp water
FOR THE FROSTING

65 g honey
15 g unsweetened cocoa powder
1 tsp milk
TO MAKE THE CAKE

2. Sift the flour, baking powder, baking soda, and salt into a bowl and whisk well.
3. Whisk the coconut oil and flaxseed powder in another bowl.
4. Add the mashed banana, honey and yoghurt. Mix till smooth and no lumps remain.
5. Fold in the flour mixture, milk and water, till just combined and no lumps remain.
6. Spoon the batter into a 9-inch baking pan lined with butter paper and smoothen the top with the
back of a spoon.
the cake comes out clean.
8. Turn out on to a wire rack to cool completely.
TO MAKE THE FROSTING
1. Combine all the frosting ingredients in a bowl.
2. Whisk till completely smooth.
TO FINISH
1. Let the cake cool completely and spread the frosting evenly on top.
Per slice

180 30 4.5 4.5
UPSIDE-DOWN GINGER PEAR CAKE
MAKES A 9-INCH CAKE
3 tbsp + 4 tbsp water
65 g oats
1 tsp baking soda
¾ tsp dried ginger powder
¼ tsp nutmeg powder
A pinch of salt
2 ripe pears
3 tbsp vegetable oil
100 g honey
1 tsp apple cider vinegar

2. Stir the flaxseed powder into a bowl with 3 tablespoons of water. Set aside for 2–5 minutes.
3. Blend the oats to a fine flour in a mixer.
4. Transfer to another bowl.
5. Sift the whole-wheat flour, baking soda, nutmeg, cinnamon, ginger and salt into the oat flour and
whisk till well blended.
6. Wash the pears, peel and core them.
7. Cut them into thick slices and arrange these concentrically in a 9-inch baking pan.
8. Mix the oil, honey and 4 tablespoons of water in a pan. Heat gently, stirring constantly, till the
honey thins out.
9. Remove from heat and set aside to cool.
10. Once cool, mix in the vinegar and flaxseed mixture.
11. Add the wet ingredients to dry ingredients and whisk till smooth.
12. Spoon the batter over the pears.
of the cake comes out clean.
14. Leave the cake to cool in the pan.
15. Once cool, invert it on to a serving dish.
Per slice

175 28 2.5 6
CHOCOLATE PUMPKIN MUFFINS
MAKES 6 MUFFINS
FOR THE TRUFFLES

25 g cocoa powder
25 g honey
FOR THE MUFFINS

225 g pumpkin
1 tsp baking powder
½ tsp baking soda
½ tsp cardamom powder
¼ tsp salt
1 tbsp coconut oil, melted
4 tbsp honey
4 tbsp milk
TO MAKE THE TRUFFLES

1. Whisk together the cocoa powder, honey and apple sauce together in a small bowl.
2. Refrigerate for 20 minutes and then roll into 6 balls.
TO MAKE THE MUFFINS
2. Boil the chopped pumpkin in plenty of water for 10–15 minutes, till tender.
3. Drain well and blend to make a smooth purée.
4. Sift together the flour, baking powder, baking soda, spices and salt into a bowl. Whisk to mix well.
5. Put the pumpkin, coconut oil and honey into another bowl and whisk well. Fold this into the flour
mixture.
6. Pour in the milk and mix till just combined.
7. Prepare a muffin tray by placing liners in the moulds.
8. Spoon the batter halfway up each liner and place the truffle in the centre. Top with the remaining
batter.
a muffin comes out clean.
10. Turn out on to a wire rack to cool before serving.
Per muffin

185 33 4.5 4
ZUCCHINI BLONDIES
MAKES 16 PIECES

120 g zucchini, grated
25 g almond powder
1½ tsp baking soda
A pinch of salt
120 g honey
Milk, as required

2. Put the peanut butter in a bowl and stir with a whisk to loosen its consistency.
3. Add the zucchini and stir to combine.
4. Sift together the flour, almond powder, baking soda and salt into a bowl and whisk to blend.
5. Add the honey and chocolate chips and stir well.
6. Add the zucchini mixture and whisk till a gooey dough is formed. If it is too dry, add 1 teaspoon of
milk. You want it to have the consistency of cookie dough.
7. Spoon the dough into a 9-inch baking pan lined with butter paper. Smoothen out the top with the
back of a spoon.
the cake yields a few moist crumbs.
9. Leave the cake in the pan to set at room temperature for 2–3 hours or overnight before you slice
and serve. This makes the blondie firmer and it tastes better.
COOK’S NOTE: Use lauki (bottle gourd) if zucchini is not available.

Per piece

135 12 4.5 7.5
Roshni Bajaj Sanghvi’s
RAJMA HUMMUS
SERVES 4
Mumbai’s best-known food writer Roshni Bajaj Sanghvi is also a dear friend. I love how she adds a delicious Indian twist to dips, which
makes them both great to snack on in the middle of a busy workday, and to serve at parties.
250 g rajma
10 cloves garlic, lightly crushed
3 green chillies, chopped
2 heaped tbsp thick tahini
2 tbsp sesame oil (you can use toasted sesame oil)
2 tsp black pepper, coarsely ground
Zest of 2 small lemons
Juice of 1 lemon
Salt to taste
A generous glug of strongly-scented extra virgin olive oil
1. Soak the rajma overnight. Drain and rinse well.

2. Cook them with fresh water in a pressure cooker for 20 minutes after the cooker reaches full
pressure (first whistle). When the beans can be easily crushed by pressing between two fingertips,
they are done.
3. Drain and reserve the cooking water.
4. Put the beans and all the ingredients, except the olive oil, in a stand blender and blend, till creamy,
adding the reserved cooking water if required.
5. Scrape the hummus into a bowl, press a swirl on the top with the back of the spoon, and pour olive
oil into the furrows.
6. Serve it with anything crisp, such as pita, bread sticks, deep-fried triangles of leftover roti,
khakhra, toast points, tortilla chips, or crudités of carrot, white and red radish, cucumber, etc.
7. The hummus can also be used as a spread on a tartine. Or, use it as a base in a vegetable canapé
and top with corn, kachumber or mince.
VARIATIONS
• If you want a hummus that’s a little less of a vampire slayer and more sweet and sophisticated, skip
the 10 fresh cloves of garlic. Instead, wrap a head of garlic drizzled with olive oil in aluminium
foil. Roast in the oven at 200ºC for 40 minutes. Squeeze the cloves out of their skins and into the
blender with the rest of the ingredients before blending.
• You can also skip the lemon juice and add extra zest for a hummus that’s less tart and more aromatic.
• Add crushed red chillies and skip the green for a deeper, earthier heat. Add the kind of heat your
endorphins need: Sichuan peppers, your favourite hot sauce or your favourite lime or chilli pickle.
• Add more sesame oil and lemon juice and make it into a spread for a roll or sandwich. If you don’t
add any water while blending it, you might even be able to make it into tikkis.
Per 4 servings

1365 160 64 54
Roshni Sanghvi’s
CURRY LEAF AND ALMOND PESTO

SERVES 4
1 tbsp olive oil

50 g curry leaves, washed well and drained
½ tsp salt (or to taste)
50 g almonds, boiled and skinned
16–20 medium-sized cloves garlic, peeled and washed
4 green chillies, chopped
Juice of 1 medium-sized lemon
½ cup water
½ tsp black pepper, freshly ground
1. Put the oil in a pan over low heat and lightly sauté the curry leaves, sprinkled with salt for 30–45
seconds.
2. Transfer curry leaves and all the other ingredients to the chutney jar of a mixer-grinder. Grind to
make a smooth paste.
3. Adjust salt and lemon juice to taste.
4. This works really well with all sorts of potato patties, chips, crackers, chapattis, nachos, corn on
the cob or plain boiled rice. Add yoghurt and grated cheese to make a creamy dip for crudités.
VARIATION
Add ¼ teaspoon toasted cumin seeds, 25 grams chopped cilantro leaves and stems and 1/8-inch
peeled and chopped ginger to make a more traditional-tasting green chutney.
Per 4 servings

515 14.5 13.5 45
Roshni Sanghvi’s
DAIRY-FREE SUPER CREAMY MISO-TAHINI DIP

SERVES 4
350 g firm or extra firm tofu

60 g thick tahini
4 tbsp toasted sesame oil
40 g white or yellow miso
1 tbsp juice of an unripe orange
Zest of 1 thick-skinned unripe Indian orange
Black pepper, coarsely ground, to taste
Salt, to taste
1. Place all the ingredients in a countertop mixer-blender with the whipping blade attached.
2. Pulse lightly a few times, scraping down the sides periodically, till it is well blended, and has
texture resembling thick mayonnaise.
3. Use this as a salad dressing, as a dip for red radishes and other crunchy vegetables, or toss with
chilled ramen and top with finely chopped spring onions and sesame seeds.
VARIATION
• Add toasted white sesame seeds for texture and crunch or finely chopped chives or green garlic.
• Add grated cucumber, finely shredded cabbage and onions for a fun vegan slaw.
Per 4 servings

1243 30 43 110
Kelvin Cheung’s
SOUP OF ‘X’
SERVES 2–4
A Chicago native who is now one of Mumbai’s most acclaimed chefs, my friend Kelvin Cheung ensures that you can make healthy and
really delicious choices at his two restaurants, One Street Over and Bastian. I love eating at both.
‘My family is in the restaurant business, so mealtimes in our house were particularly important. Our
meals were simple – rice, one vegetable, one protein and, always, soup. Even now, when we’re older
and live independently, we are always told to ‘come home for soup’.
As a general rule, I always use a basic mirepoix for coloured soups and white mirepoix for white and
green soups. Mirepoix is the essential base for soups, stocks and sauces. The classic version uses
carrots, onions and celery; if white mirepoix is being used, leeks replace carrots.
Another good trick to keep flavours clean and achieve better texture is to use more vegetables as the
base rather than adding a thickener such as roux or slurry. I’ve used cauliflower in this recipe but you
could choose any vegetable you prefer.’ – Kelvin
10 ml olive oil
200 g onions, roughly chopped
100 g celery, roughly chopped
100 g whole leeks, roughly chopped
50 g garlic, peeled and roughly chopped
500 g cauliflower, cut into florets
500 ml vegetable stock
250 ml coconut milk
1 stalk lemon grass, roughly chopped
30 g ginger, peeled and roughly chopped
1 kaffir lime leaf Salt, to taste
White pepper, freshly ground, to taste
1. Heat the olive oil in a pan. Add the onions, celery, leeks and garlic and cook till translucent.
2. Add the cauliflower florets – or whichever vegetable you are using. Pour in the stock and coconut
milk.
3. Season with lemon grass, ginger and kaffir lime. Bring to a simmer.
4. Th e moment the cauliflower is cooked, remove from the heat.
5. Blend the soup in a high-powered blender and strain. I recommend you use a good-quality blender
to get the best possible texture.
6. Season with salt and white pepper and serve immediately.
Per 2–4 servings

1090 94.5 27 72
Parineeti Chopra’s
CARROT CAKE
MAKES 8 SLICES
Actor Parineeti Chopra’s complete body makeover has left as much of an impact on me as on anyone else who has followed her journey.
And she still eats dessert!
6 tbsp water
150 ml extra virgin olive oil
175 g jaggery, grated
225 g carrots, peeled and grated
1 tsp baking soda
1 tsp baking powder
A pinch of salt

2. Mix the flaxseed powder and water in a large bowl and set aside for a few minutes.
3. Add the oil, jaggery and vanilla essence. Whisk till combined
4. Add the carrots and walnuts. Mix well again.
5. Sift together the flour, baking soda, baking powder, salt and cinnamon powder in another bowl.
Gently fold this into the wet ingredients form a batter.
6. Spoon the batter into a 7-inch baking pan lined with butter paper. Even out the top.
7. Bake in the centre of the preheated oven for 25 minutes till a skewer inserted in the centre of the
cake comes out clean.
Per slice

440 41 5.5 28
Samyukta Nair’s
ZUCCHINI PASTA
SERVES 2
I absolutely love the food at hotelier Samyukta Nair’s house and this dish was created by her chef at the Leela, Mumbai. Use white
pumpkin if zucchini is not available.
FOR THE TOMATO SAUCE

1 tomato, blanched, peeled and diced
15 g chopped onion
1 clove garlic, chopped
½ tsp olive oil
A pinch of red chilli flakes
Salt, to taste
Black pepper, freshly ground, to taste
FOR THE ZUCCHINI PASTA

2 tsp olive oil
5 g chopped onion
2 cloves garlic, chopped
100 g–150 g zucchini, sliced into thin strips and then julienned to resemble spaghetti
FOR THE GARNISH

20 g parmesan cheese, grated
1½ tsp fresh basil, sliced into fine ribbons
1. Make the sauce by blending all the ingredients in a mixer-grinder to a smooth paste.
2. Heat the olive oil in a pan, and sauté the onion and garlic, till translucent.
3. Add the zucchini ‘spaghetti’ and sauté till cooked but still crunchy.
4. To serve, plate the zucchini and top with 2 tablespoons of sauce per serving.
5. Garnish with Parmesan and basil.
Per 2 servings

208 6.5 10 16
REFRESH
Frequent bouts of sluggishness and/or headaches are signs of dehydration, which is
more common than you think and you must never ignore it. Replenishing your body
with fluids, essential vitamins, minerals and antioxidants, which are found in fruits,
vegetables, yoghurt, and so on, is the easiest way to avoid dehydration and its
subsequent unpleasantness. Plus, all the drinks and dishes in this section will help
you stay alert and focused. – Viddhi
I had a lot of fun creating these recipes. They are especially suited to summer days,
when you need an extra boost to get by. I love avocados but they can be hard to find,
so I’ve limited them to a few recipes. If you do find a lovely luscious avocado, try the
avocado pudding. When you’re in the mood for something deliciously light and
fresh, the chocolate yoghurt pie is your answer. I’ve also selfishly invented a chai-
inspired shake because one of the hardest things for me to do was to cut down on
chai. If you are similarly inclined, this shake will give you all the flavours you love,
minus the guilt. – Pooja
BEETROOT AND AVOCADO JUICE
MAKES 2 GLASSES
100 g avocado, peeled, pitted and roughly chopped

75 g banana, peeled and roughly chopped
45 g beetroot, peeled and cubed
3–4 cubes of ice
1 tsp chopped fresh ginger
A squeeze of lemon juice (optional)
100 ml water
1. Blend all the ingredients together in a high speed juicer/blender. Start with half the water and add
more while blending.
2. Pour into tall glasses and serve chilled.
Per glass

132 10 2 7
PINEAPPLE AND ORANGE COOLER
MAKES 1 GLASS
80 g pineapple, diced
50 g fresh pomegranate seeds
50 g orange, diced
2 tbsp water
4–5 ice cubes
1 tsp lemon juice
A pinch of salt
1. Blend all the ingredients together in a high speed juicer/blender. Add more ice cubes if you want a
thicker consistency.
2. Strain to discard pomegranate seeds.
Per glass

95 21 1.5 0.5
CHAI-INSPIRED SHAKE
MAKES 2 GLASSES
200 ml fresh coconut water

80 g fresh tender coconut meat (malai)
50 ml coconut milk
6–8 ice cubes
½ tsp cinnamon powder (optional)
¼ tsp dried ginger powder
¼ tsp cardamom powder
1. Blend all the ingredients together, till absolutely smooth and thick.
2. Once chilled, serve in tall glasses.
Per glass

100 8.5 2.5 6
WATERMELON SLUSHY
MAKES 1 GLASS
250 g watermelon cubes, frozen

5 g honey
5–6 mint leaves
1. Thaw the watermelon slightly.

2. Juice with the mint and honey in a high-powered blender to achieve the consistency of a slushy.
Pour into a glass and serve.
Per glass

56 12 0.5 0.5
TZATZIKI
SERVES 2–4
1 small cucumber
250 g hung curd
2–4 large cloves garlic, finely chopped
1 tbsp olive oil
1 tsp lemon juice
½ tsp of fresh dill leaves (suva bhaji)
Salt, to taste
1. Peel the cucumber and grate it.

2. Give it a good squeeze to remove excess moisture.
3. Place it in a strainer over a bowl to drain out any remaining liquid and keep it in the refrigerator
overnight.
4. Whisk the hung curd to thin out its consistency.
5. Add the remaining ingredients, except cucumber, and mix to combine.
6. Cover and refrigerate till very cold.
7. Gently fold in the drained cucumber and serve with carrot sticks.
Per 2–4 servings

290 9.5 10 22
ZESTY YOGHURT DIP
SERVES 2–4
150 g hung curd

5 g garlic paste
4 ml lemon juice
½ tsp lemon zest
¼ tsp fresh dill leaves
Salt, to taste
1. Whisk the hung curd to thin out its consistency.

2. Add the remaining ingredients and mix well to combine.
3. Cover and refrigerate.
4. Serve cold with whole-wheat lavash (see p. 73), cucumber and carrot sticks and sweet potato
fries.
Per 2–4 servings

96 5 5 6.5
ARUGULA SALAD
SERVES 2
FOR THE DRESSING

2 tsp lemon juice
1 tbsp olive oil
5 g honey
1 tsp lemon zest Salt, to taste
FOR THE SALAD

100 g pears, finely sliced
75 g arugula leaves
60 g pomegranate seeds
20 g almonds, chopped and roasted
FOR THE GARNISH

30 g feta cheese or paneer, crumbled
TO MAKE THE DRESSING

TO ASSEMBLE
1. Mix all the salad ingredients in a bowl.
2. Pour the desired amount of dressing over the salad and toss to evenly coat.
3. Top with crumbled feta or paneer and serve.
Per serving

105 15 3.7 3.5
PISTACHIO ROSE BITES
MAKES 12 BITES
130 g pistachios, shelled

2 tsp rose syrup
1 tsp rose essence
1. Pulse the pistachios till roughly chopped. Remove 30 grams and set aside.
2. Leave the remaining pistachios in the blender and add the chopped dates.
3. Blend till the two are mixed well.
4. Add the rose syrup and rose essence; pulse to form a dough. Pour into a bowl.
6. Spread the reserved pistachios on a plate.
7. Roll each ball in the pistachios.
8. The pistachio rose bites will keep in the refrigerator for up to 30 days.
Per piece

71.05 7.72 1.94 3.91
ORANGE CARROT CUPCAKE
MAKES 20 CUPCAKES
100 g walnuts
120 g seedless dates
150 g carrots, grated
2 tbsp fresh orange juice
2 tbsp water
1 tsp orange zest
1 tsp lemon juice
A pinch of salt
FOR THE TOPPING

1. Pulse the walnuts into a powder. Remove the walnuts from the grinder.
2. Pulse the dates into a paste.
3. Add the walnuts and the remaining ingredients and blend, till smooth.
4. Spoon into lined cupcake moulds, sprinkle with desiccated coconut and refrigerate overnight, till
the cupcakes set.
Per piece

60.23 6.65 1.03 3.24
CARAMEL YOGHURT DIP
MAKES 1 BOWL
FOR THE JAGGERY CARAMEL

100 g jaggery, broken into medium-sized chunks
100 ml milk
FOR THE DIP

20 g honey
150 g yoghurt
A pinch of salt
TO MAKE THE CARAMEL

1. Heat the jaggery in a pan over medium heat to melt it. Stir continuously to avoid burning.
2. Add the milk slowly, whilst stirring, and reduce till thick. This should take 10–12 minutes.
3. Remove from heat and let it cool slightly.
4. Refrigerate till thick and cool.
TO MAKE THE DIP
1. Add the honey to 4 tbsp of the prepared jaggery caramel and stir to combine.
2. Fold in the yoghurt and add salt.
3. Allow to set in the refrigerator for 4–6 hours or overnight, till it thickens.
COOK’S NOTE: The portion of jaggery caramel from the from the above preparation will be more
than you need to make the dip. The leftover caramel can be used as a dip for chilled apple slices.
Per serving

300 53 5.65 7.3
AVOCADO PUDDING
SERVES 2
100 g ripe avocado, mashed

100 ml milk
35 g honey
A pinch of salt
1. Purée all the ingredients, till completely smooth.

2. Pour into serving bowls and refrigerate overnight.
COOK’S NOTE: Apart from it many nutritional benefits, I love avocado for its buttery texture that
lends itself just as well to sandwiches and salads as it does to desserts.
Per serving

170 20.5 2.1 9.5
CHIA PUDDING FALOODA
MAKES 1 GLASS
240 ml milk
20 g chia or sabja seeds
15 g honey (optional)
A pinch of salt
A handful of chopped nuts of your choice
1–2 tsp rose syrup
FOR THE GARNISH

A handful of pomegranate seeds
1. Whisk the milk, chia or sabja seeds and honey (optional) in a bowl and refrigerate overnight.
2. Once the seeds have bloomed, stir in the salt and some of the chopped nuts.
3. Pour into a tall glass and drizzle in the rose syrup.
4. Sprinkle the pomegranate seeds and remaining nuts as a garnish.
5. Serve chilled.
Per glass

400 30 15 25
CHOCOLATE CHIP BAR WITH PEANUT
BUTTER AND APPLE SAUCE
MAKES 16 BARS

130 g honey
35 g almond powder
15 g cocoa powder
1½ tsp baking soda
A pinch of salt
Milk, as required

2. Whisk the apple sauce and peanut butter in a bowl, till smooth.
3. Add all the remaining ingredients and whisk, till just combined.
4. If it does not resemble a thick brownie batter, add a tablespoon of milk at a time till it does.
5. Spoon the batter into an 8-inch baking pan lined with butter paper. Smoothen the top with the back
of a spoon.
the cake comes out with a few moist crumbs.
7. Remove from the oven and set aside for 1–2 hours to let the cake firm up.
8. Turn out, cut into 16 bars and serve.
Per bar

145 15 4 8
CHOCOLATE YOGHURT PIE
FOR THE CRUST

100 g oats
100 g almond powder
45 g honey
A pinch of sea salt
FOR THE FILLING

240 g hung curd
100 g tofu
75 g honey
50 g chocolate, melted
10 g cocoa powder
2 tsp cornflour
1 tsp salt
TO MAKE THE CRUST

2. Blend half the oats in a mixer to form a fine flour.
3. To this, add the almond powder, coconut oil, honey, salt and desiccated coconut. Process till a
dough starts getting formed.
4. Add the remaining oats and pulse till combined. If the dough does not stick to your fingers when
lightly pressed, add a little more honey or a teaspoon of milk.
5. Press the dough evenly to cover the base of a greased 9-inch tart ring.
6. Pierce the dough all over with a fork.
7. Bake the crust in the centre of the preheated oven for 15 minutes, till slightly golden.
8. Remove from the oven and set aside to cool.
9. Do not switch off the oven.
TO MAKE THE FILLING
1. Whisk together all the ingredients thoroughly till no lumps remain.
2. Spoon the filling over the pie crust and bake for 30–40 minutes, till it is set but still wobbly.
3. Cool and serve.
Per slice

360 33 8 22
MIXED FRUIT CRUMBLE
MAKES 5 x 100 G PORTIONS
FOR THE CRUMBLE

10 g poppy seeds
25 g oats
12 g honey
A pinch of salt
35 g unsalted butter, melted
FOR THE FILLING

2 tsp cornflour
13 g honey
80 g dried fruit of choice (such as cranberries)
15 g seedless raisins
150 g apples, chopped
120 g pineapples, chopped

TO MAKE THE CRUMBLE
1. Mix the flour, poppy seeds, oats, honey and salt in a bowl.
2. Add the melted butter. Mix, till well combined.
3. Divide the mixture into 3 equal portions and roll them into slightly flattened balls.
4. Freeze for 15 minutes before using.
TO MAKE THE FILLING
1. Mix the cornflour and honey in a bowl, till it forms a thick paste.
2. Add the remaining ingredients for the filling and toss, till evenly coated with the paste.
TO FINISH
1. Spoon the filling into a 9-inch baking pan lined with baking paper.
2. Remove the crumble from the freezer and use your hands to sprinkle big and small pieces all over
the fruit mixture.
3. Bake in the centre of the preheated oven for 35–40 minutes, till the crumble is golden brown and
the fruit juices are bubbling.
4. Cool completely before slicing and serving.
Per portion

237 36 3 9
LEMON LOAF
MAKES 2 x 7-INCH LOAVES
100 g semolina
120 g yoghurt
155 g honey
A pinch of salt
1 tsp lemon zest
3½ tbsp fresh lemon juice
2 tsp baking powder

2. Mix the semolina, yoghurt and coconut oil in a bowl, till well blended.
3. Add the honey, salt, lemon zest and lemon juice and whisk together till no lumps remain.
4. Sift the flour and baking powder into another bowl and whisk well.
5. Gently fold it into the semolina mix, till just combined.
6. Spoon the batter into 2 loaf pans lined with butter paper. Smoothen out the tops with the back of a
spoon.
the loaves comes out clean.
8. Turn out on to a wire rack and serve when cool.
Per slice

170 26 2.5 6
Karishma Dalal’s
SALAD DRESSINGS DIJON VINAIGRETTE

SERVES 6
Delicious and packed with nutrition, the salads that Karishma Dalal tosses up at Bombay Salad Company have the city lining up for
more. Her café is one of my go-to places for fresh and delicious meals.
15 ml white wine vinegar

10 g Dijon/English mustard
50 ml olive oil
1 tsp fresh herbs, finely chopped
Salt, to taste
1. Whisk the vinegar and mustard in a bowl.

2. Add the oil slowly and whisk till the liquid has emulsified.
3. Add the herbs, and season according to taste.
Per 6 servings

460 1 0.5 50
TAHINI DRESSING
SERVES 6
60 g tahini
2 tbsp lemon juice
15 g yoghurt
Salt, to taste
1 tbsp chopped parsley and mint
1. Whisk together all the ingredients.

2. Season according to taste.
Per 6 servings

366 12 11 33
BALSAMIC VINAIGRETTE
SERVES 6
1 tbsp chopped onion and garlic (optional)

1 tbsp + 2 tsp olive oil
2 tbsp balsamic vinegar
Salt, to taste
1. If you are using the onion and garlic, sauté them in 1 tbsp of oil, till the onions are translucent.
(This should take about a minute.)
2. Whisk together the balsamic vinegar and 2 teaspoons olive oil.
3. Add the sautéed onions and garlic.
4. Season to taste.
Per 6 servings

116 5.1 – 10
Pablo Naranjo Agular’s
WATERMELON AND FETA SALAD

SERVES 2
My friend Pablo Naranjo Agular is one of the greatest chefs I know. We work together at Le15 Café in Mumbai, and I am always
requesting (okay, pestering!) him to make me salads. This is his take on the very popular watermelon and feta salad, with a wonderfully
unique dressing.
FOR THE SALAD

50 g feta cheese, crumbled
A handful of mint leaves, chopped
A handful of basil leaves, chopped
Salt, to taste
250 g watermelon cubes
40 g rocket leaves
FOR THE DRESSING

200 g watermelon
2 g fresh ginger
1 tsp olive oil
Juice and zest of 1 lime
FOR THE GARNISH

15 g pine nuts or walnuts

1. Blend all the ingredients together as you would a juice. Divide into two equal portions.
TO ASSEMBLE
1. Divide the crumbled feta cheese into two equal portions.
2. Mix one portion with the chopped mint and basil leaves, salt and pepper in a bowl.
3. Add a little dressing and mash the cheese with a fork to create a creamy paste.
4. Put the watermelon cubes, rocket leaves, a pinch of salt and one half of the dressing in another
bowl. Gently mix, till everything is well seasoned.
5. Spread the creamy feta mix on a serving platter.
6. Pour the second half of the dressing on top of this layer but do not mix.
7. Place the dressed watermelon and rocket leaves on it.
8. Top with the feta you had set aside earlier.
9. Garnish with pine nuts or walnuts and freshly ground black pepper.
Per serving

290 10.5 5.5 22
Baqar Naseer’s
SPIN SALAD
SERVES 1
I met Baqar Naseer when I was 16 and I still work out at TopSpin – it is my escape from my busy days. A pioneer of spin-cycling in
India, Baqar is an inspiration to me both in terms of business and wellness.
FOR THE DRESSING

2 tsp honey
1 tsp lemon juice
½ tsp ginger juice
½ tsp salt
FOR THE SALAD

150 g tomato
100 g lettuce leaves
50 g cabbage
50 g paneer
30 g pomegranate seeds
25 g green bell pepper
25 g red bell pepper
25 g yellow bell pepper
25 g carrot
25 g cucumber
15 g boiled green peas
1 stalk celery
2 slices guava
1. Mix and shake all the ingredients for the dressing in a bottle.
2. Soak the cleaned vegetables and fruits in chilled ice water for 10–15 minutes.
3. Drain and cut into even pieces of the desired size.
4. Transfer to a large bowl.
5. Pour the dressing over the veggies and fruit, and toss well.
6. Serve on a chilled platter.
Per serving

300 35 15 10
Isheta Salgaoncar’s
CHILLED CUCUMBER AND YOGHURT SOUP

SERVES 1
Writer and editor-at-large for Huffington Post India, Isheta Salgaoncar, and I always have long discussions about our work lives and
finding a balance. This recipe of hers is super simple, easy and perfect for when you’ve had a busy day and want to wind down.
FOR THE SALAD

2 cucumbers, peeled and roughly chopped
1 yellow bell pepper, cleaned and roughly chopped
1 jalapeño, cleaned and roughly chopped
2–3 cups plain yoghurt
2–3 tbsp olive oil
2 tbsp white wine vinegar
1–2 tbsp mint, chopped
1 tbsp dill, chopped
1 tbsp coriander leaves, chopped
1–2 tbsp spring onion with stalks, minced
1 clove garlic, peeled and roughly chopped
A handful of walnuts, chopped
Salt, to taste
FOR THE GARNISH

A dash of olive oil
1 tbsp cucumber, finely diced
1. Place all the ingredients, except the garnish, in a blender, and pulse, till a smooth, thick liquid
forms. Dilute with water if you prefer it to be thinner.
2. Ideally, store in the refrigerator for about 2 hours.
3. Top with a dash of olive oil and diced cucumber before you serve.
Per serving

800 37 25 60
Alia Bhatt’s
SWEET POTATO CHAAT

SERVES 1
I have to confess that I envy Alia Bhatt for how fit she is. Her workout videos on Instagram really inspire me and I have always
wondered how she manages to keep up her stamina between working out and her busy acting career. This is the recipe of her favourite
snack – a perfect fit for this book.
200 g sweet potatoes

5 g pure ghee
A pinch of cumin seeds
A few curry leaves
Green chillies, finely chopped, to taste
Salt, to taste
Red chilli powder, to taste
Chaat masala, to taste
FOR THE GARNISH

A handful of coriander leaves, finely chopped
1. Scrub the sweet potatoes clean. Do not peel them.

2. Boil for 10 minutes in plenty of water, till tender but firm (you don’t want them to get soggy.) Drain
out the remaining water.
3. When they are cool to touch, peel and cut into large cubes.
4. Put the ghee into a pan over medium heat.
5. Add the cumin seeds, curry leaves and green chillies.
6. When these begin to splutter, add the sweet potato cubes and cook till they turn light brown.
7. Season with salt, red chilli powder and chaat masala.
8. Garnish with coriander leaves and serve hot.
Per serving

215 40 3 5
Masaba Gupta’s
FRUITY POPSICLES
MAKES 4 POPSICLES
Designer Masaba Gupta is my partner-in-crime for when I want to eat an indulgent meal as well as when I want to eat a more balanced
one. I love how she enjoys both. You can customize this fun recipe from her to suit you, using a mixture of fruits, or by adding more
spices.
200 g kiwi, peeled and roughly chopped

6 tbsp water or 10–15 ice cubes
50 g pineapple, roughly chopped
Juice of 1 lime
2 tsp honey (optional)
¼ tsp red chilli powder
1. Blend all the ingredients, till they form a smooth mixture.

2. Pour into moulds and freeze.
COOK’S NOTE: Some of the fruits you can use to make variations of this recipe are raspberry,
strawberry, blueberry, orange and pineapple.
Per popsicle

44 11 0.5 0-
INDULGE
While it is really essential to maintain a balance when it comes to food, it can get
tiresome to keep eating the ‘right’ options. This section is our way of indulging in
delicious treats, without any guilt. – Viddhi
I think I wrote this section just for me. I am completely obsessed with chocolate and
was adamant to find a way to make it healthy. The chocolate almond orange tart is
perfect for when you just want to treat yourself to something delicious. I’m also
addicted to the mock brownie. But the biggest revelation for me were the sneaky
cookies – I just couldn’t accept that lauki could taste SO good! I highly recommend
making them and getting people to guess the ‘sneaky’ ingredient. – Pooja
FIG AND CHERRY PANCAKES
MAKES 5 PANCAKES

60 g oats
20 g brown sugar
2 tsp baking powder
½ tsp baking soda
A pinch of salt
360 ml milk
20 g dried figs, chopped
20 g dried cherries, chopped
FOR FRYING
1–2 tbsp coconut oil
1. Blend the flour, oats, brown sugar, baking powder, baking soda and salt well in a mixer.
2. Transfer to a bowl and create a well in the middle.
3. Pour the milk into the well.
4. Whisk to make a batter, ensuring that no lumps are formed.
5. Fold in the dried figs and cherries.
6. Cover and leave aside to rest for 5–10 minutes.
7. Put a non-stick frying pan over medium heat.
8. Lightly coat the pan with coconut oil. Once the oil is hot, pour a ladle of batter on to the pan and
rotate the pan to spread slightly.
9. Cook each side for 1–2 minutes, till golden brown.
10. Serve immediately with honey or any topping of your choice.
Per pancake

214 37 7 4
BANANA PEANUT BUTTER SMOOTHIE
MAKES 1 GLASS
150 g yoghurt
80 g banana, peeled and roughly chopped
1 tbsp milk
3–4 cubes of ice
1. Blend all the ingredients together in a high speed juicer/blender. Add more ice cubes if you want a
thicker consistency.
Per serving

395 35 15 21
UNCOOKED PAD THAI
SERVES 2
FOR THE DRESSING

30 g honey
4 tsp water
1 tsp sesame oil/ olive oil
1 clove garlic
1 fresh red chilli, chopped (optional)
Juice of 1 medium-sized lemon
A pinch of salt
FOR THE SALAD

2 large carrots, scraped and julienned
1 medium zucchini, julienned
1 red bell pepper, finely sliced
FOR THE GARNISH

3 spring onions, finely sliced
1 tbsp sunflower seeds
1 tsp sesame seeds
1 tbsp crushed peanuts

TO MAKE THE SALAD
1. Mix all the vegetables in a bowl.
2. Once ready to serve, pour the desired amount of dressing over the salad and toss to coat evenly.
3. Transfer to a serving platter.
4. Top with spring onions, sunflower seeds, sesame seeds and crushed peanuts, and serve.
Per serving

390 40 12 19
CARAMELIZED ONION DIP AND SWEET
POTATO CHIPS
SERVES 2–4
FOR THE CHIPS

200 g sweet potato
1 tbsp olive oil
Salt, to taste
FOR THE DIP

4 tsp olive oil
100 g onion, sliced
Water, as required
200 g hung curd
½ tsp Tabasco or any hot chilli sauce
A pinch of salt
TO MAKE THE CHIPS

2. Scrub the sweet potatoes and peel them.
3. Slice the sweet potatoes very thin, using a mandolin if you choose to.
4. Place the slices on a greased oven tray; coat with olive oil, salt and pepper.
5. Bake in the centre of the preheated oven for 10–15 minutes, till crisp.
6. Remove to a wire rack to cool.
TO MAKE THE DIP
1. Put the olive oil in a pan over medium heat.
2. Add the onions and cook, stirring all the while and adding water at regular intervals, till they are
soft and caramelized. Make sure they don’t stick to the pan.
3. Once the onions are caramelized well remove them from the heat and let them cool slightly.
4. Combine the onions with the remaining ingredients for the dip in a mixer and blend till smooth.
5. Serve with the baked chips.
Per 2–4 servings

164 7.4 3.5 13
CHOCOLATE AVOCADO TRUFFLES
MAKES 10 TRUFFLES
60 g avocado
150 g chocolate, chopped
A pinch of sea salt
1. Peel the avocado and discard the seed.

2. Mash the avocado flesh with a fork, till absolutely no lumps remain.
3. Melt the chocolate for 1 minute in the microwave. Stir every 20 seconds to prevent burning.
4. Add the salt to the melted chocolate.
5. Mix in the mashed avocado and refrigerate overnight, till hard enough to roll into truffles.
6. To form the truffles, use a tablespoon to measure out the dough and shape into balls.
7. The chocolate avocado truffles will keep in the refrigerator for up to 3 days.
Per piece

94 15 1 6.3
APRICOT CASHEW BITES
MAKES 10 BITES
100 g cashew nuts, soaked for 4 hours

100 g dried apricots or any other dried fruit, soaked for 30 minutes
½ tsp lemon zest
A pinch of sea salt
1–2 tsp honey
1. Rinse the soaked cashew nuts thoroughly.

2. Put all the ingredients, except the honey, in a mixer and blend to form a sticky dough.
3. Add honey as required and mix to combine.
4. To form the pieces, use a tablespoon to measure out the dough and shape into balls.
5. The apricot cashew bites will keep in the refrigerator for up to 3 days.
Per piece

130 12 2.5 8
ORANGE CHOCOLATE TRUFFLES
MAKES 10 TRUFFLES
FOR THE FILLING

1 tbsp orange juice
2 tsp honey
1 tsp orange zest
FOR THE CHOCOLATE COATING

4 tsp milk
TO MAKE THE FILLING

1. Combine the ingredients for the filling in a food processor and blend well.
2. Refrigerate for 15 minutes.
TO MAKE THE TRUFFLES
1. Melt the chocolate for 1 minute in the microwave. Stir every 20 seconds to prevent burning.
2. Add the milk and whisk, till combined.
3. Dip each truffle in the chocolate and place on a tray lined with butter paper.
4. Refrigerate for 10–15 minutes before serving.
5. The orange chocolate truffles will keep in the refrigerator for up to 3 days.
Per piece

83 4.5 1 7
CHOCOLATE MINT TRUFFLES
MAKES 10 TRUFFLES

A handful of mint leaves, chopped
40 g seedless dates
1. Grind the almond butter and mint leaves in a food processor, till well blended.
2. Add the dates and chocolate chips and blend to form a smooth, sticky mixture.
3. To make the truffles, use a tablespoon to measure out the dough and shape into balls.
4. The chocolate mint truffles will keep in the refrigerator for up to 3 days.
Per piece

65 6 1.5 4.5
MOCK BROWNIE
MAKES 16 PIECES
150 g hazelnuts 20 g cocoa powder

¼ tsp sea salt
75 g walnuts, roasted and chopped
1. Pulse hazelnuts into a fine powder in a food processor.

2. Add the cocoa and salt. Pulse to combine.
3. Add the chopped dates. Pulse till the mixture resembles breadcrumbs that stick together when
pressed slightly. Add more dates, if it is too dry.
4. Transfer to a bowl.
5. Add the walnuts and mix.
6. Pour in the coconut oil and mix well.
7. Press into a 6-inch baking pan or mould lined with butter paper.
8. Refrigerate for 2–3 hours, till well set and very cold.
9. Slice and serve.
Per piece

140 12 3.0 9.5
CHOCO COCO FUDGE
MAKES 20 PIECES

150 g overripe bananas
30 g honey
15 g cocoa powder
A pinch of salt
1. Melt the coconut butter in a pan over low heat.

2. Process with the remaining ingredients in a mixer, till smooth, to form the fudge.
3. Pour the fudge into a 4-inch or 6-inch mousse ring and smoothen the top with a spoon.
4. Refrigerate, till firm.
5. Cut into 20 pieces and serve.
Per piece

50.73 4.58 0.57 3.3
CHOCOLATE CUPCAKES
MAKES 24 MINI CUPCAKES
200 ml milk
1 tsp apple cider vinegar
25 g cocoa powder
¾ tsp baking soda
A pinch of salt
100 g brown sugar
30 g flaxseeds, sunflower seeds, pumpkin seeds (optional)

2. Warm the milk in a pan over medium heat or in the microwave for 30 seconds.
3. Stir in the vinegar and set aside for the milk to split. This will take roughly 5 minutes.
4. Whisk the dry ingredients except the sugar – flour, cocoa powder, baking soda, baking powder and
salt – in a bowl.
5. Mix the brown sugar and apple sauce in another bowl, and pour in the split milk.
6. Fold in the dry ingredients, till just combined.
7. Divide equally among cupcake liners and top with the seeds (optional).
8. Put the liners on a baking tray.
9. Bake in the centre of the preheated oven for 10–12 minutes, till a skewer inserted into a cupcake
comes out clean.
10. Cool on a wire rack and serve.
Per cupcake

38.03 8.96 1.23 1.09
FAUX FROSTING DIP
SERVES 8
200 g chickpeas, soaked overnight

70 g homemade nutella (see p. 11)
50 g brown sugar
50 ml milk
20 g oats
20 g honey
A pinch of baking soda
A pinch of salt
25 g chocolate chips (optional)
1. Drain the chickpeas and rinse thoroughly.

2. Grind everything except the chocolate chips together to a smooth consistency.
3. Fold in the chocolate chips (optional).
4. Serve with fresh fruit or digestive biscuits to dip.
Per serving

178 27.6 6 5
SNEAKY COOKIES
MAKES 24 COOKIES
15 g ground flaxseeds/flaxseed powder

3 tbsp water
150 g almond powder
15 g cocoa powder
½ tsp baking soda
A pinch of salt
100 g bottle gourd, peeled, seeded and grated
2 tbsp milk
2¾ tbsp coconut oil, melted
60 g honey
35 g nuts of choice, chopped

2. Stir the flaxseed powder into the water and set aside to soak for 2–5 minutes.
3. Mix together the almond powder, cocoa powder, baking soda and salt in a bowl.
4. Mix the bottle gourd, soaked flaxseeds, milk, coconut oil and honey in another bowl.
5. Combine the wet and dry ingredients and mix till just combined. The consistency should be mealy.
6. Fold in the chocolate chips and chopped nuts and refrigerate for 15 minutes.
7. Take 1 tablespoon of dough at a time and form into a ball.
8. Place on a baking tray lined with butter paper.
9. Bake the cookies in the centre of the preheated oven for 15–18 minutes.
10. Remove on to a wire rack to cool before serving.
Per cookie

91 5.5 2 3
CHOCOLATE ALMOND ORANGE TART
MAKES A 9-INCH TART
FOR THE CRUST

100 g almond powder
100 g hazelnut powder
20 g cocoa powder
A pinch of salt
40 g honey
4 tsp milk, if required
FOR THE FILLING

160 g oranges, peeled, seeded and chopped
55 g sliced almonds
35 g honey
FOR THE ASSEMBLY

150 ml milk
220 g dark chocolate, chopped
TO MAKE THE CRUST

2. Mix the dry ingredients – almond powder, hazelnut powder, cocoa powder and salt – in a bowl.
3. Whisk the coconut oil and honey in another bowl, till combined.
4. Pour the wet ingredients into the dry ingredients and knead to form a dough.
5. If the dough does not stick to your fingers when lightly pressed, add some milk, till it does.
6. Press the dough into the bottom and sides of a 9-inch tart mould, lightly greased with coconut oil
and lined with butter paper. Pierce the dough all over with a fork.
7. Bake in the centre of the preheated oven for 15 minutes, till the top begins to turn brown.
8. Remove and set aside.
9. Do not switch off the oven.
TO MAKE THE FILLING
1. Mix the oranges, almonds and honey in a bowl.
2. Spread the mixture on to a baking tray lined with butter paper.
3. Bake in the centre of the preheated oven for 15 minutes, till the mixture bubbles and turns golden.
4. Remove and set aside to cool.
TO ASSEMBLE
1. Spoon the orange mixture over the baked crust and spread evenly.
2. Put the milk in a heavy-based pan over medium heat. As it starts to simmer, stir in the chocolate.
Whisk, till the chocolate has melted and no lumps remain.
3. Pour the melted chocolate over the orange mixture.
4. Once cool, refrigerate the tart for 2 hours before serving.
Per slice

455 43 10 36
CHOCOLATE CAKE WITH BANANA AND
COCONUT BUTTER FROSTING
MAKES AN 8-INCH CAKE
FOR THE CAKE

20 g cocoa powder
½ tsp baking soda
A pinch of salt
80 g brown sugar
50 g yoghurt
125 ml water
3 tbsp vegetable oil
FOR THE FROSTING

85 g banana, peeled and mashed
15 g honey
A pinch of salt
TO MAKE THE CAKE

2. Mix the flour, cocoa powder, baking soda, salt, chocolate chips and brown sugar in a bowl.
3. Mix the yoghurt, water and oil in another bowl.
4. Pour the wet ingredients into the dry ones.
5. Whisk, till just combined to make the batter.
6. Spoon the batter into an 8-inch baking pan lined with butter paper and smoothen the top with the
back of a spoon.
the cake comes out clean.
TO MAKE THE FROSTING
1. Blend together all the ingredients in a mixer, till smooth.
TO FINISH
1. Once the cake is completely cool, frost and serve.
Per slice

190 29 3 8
Anshula Kapoor’s
CHOCOLATE CHIP COOKIES

MAKES 15 COOKIES
Anshula Kapoor is lactose-intolerant, so we constantly talk about how to eat healthier. She sent me these cookies one day and I couldn’t
stop eating them, so I definitely wanted them in the book. These are gooey chocolate-chip cookies so they will remain soft even after
being baked, which is what makes them moreish.

15 g honey
1 flax egg (15 g flaxseed powder mixed with 3 tbsp of water)
225 g almond powder
A pinch of salt
½ tsp baking soda
1. Beat the coconut oil and honey in a bowl, till smooth.

2. Add the flax egg and vanilla essence, and mix till smooth. Add the almond powder, salt and baking
soda. Mix well.
3. Finally, add the chocolate chips.
4. Cover the bowl with cling wrap and refrigerate the dough for at least an hour. (The longest I have
left it in the refrigerator is 4 hours.)
6. Line a baking tray with parchment paper
7. Use a cookie scoop or tablespoon to form cookies from the chilled dough and press down lightly
on to the lined tray.
8. Bake in the centre of the preheated oven for 10–12 minutes.
9. The cookies will turn slightly dark or golden brown towards the outer edge and crack from the top
once done, so watch for that. Do not overbake, so that the centres stay gooey.
Per cookie

200 6 3.5 17
Pernia Qureshi’s
PEANUT BUTTER BITES

MAKES 10 BITES
I love designer, dancer and entrepreneur Pernia Qureshi’s dedication and discipline to not only her different areas of work, but to her
health and fitness routines too. This recipe is perfect for people who
45 g seedless dates
30 g oats
1 tbsp water
10 g cocoa powder
1. Combine all the ingredients in a food processor. Blend well, till no lumps remain.
3. The peanut butter bites will keep in the refrigerator for up to 3 days.
Per piece

53 7 2 2
Sonam Kapoor’s
CHOCOLATE HAZELNUT TRUFFLES

MAKES 10 TRUFFLES
I love talking to my friend, actor and fashionista Sonam Kapoor, about food because she knows how to strike a balance between
indulgence and nutrition. A long-time and much-loved client, she is the inspiration behind many healthy additions to my menu.
60 g hung curd
1/3 cup cocoa powder
1. Melt the chocolate for 1 minute in the microwave, stirring every 20 seconds to prevent burning.
2. Once the chocolate has melted, stir in the butter.
3. Fold in the hung curd and freeze till hard, this takes approximately 4 hours.
4. To form the truffles, use a tablespoon to measure out the dough and shape into balls. If needed,
refrigerate for 15 minutes to allow them to set.
5. Spread the cocoa powder on a plate and roll the balls in it before serving.
6. The chocolate hazelnut truffles will keep in the refrigerator for up to 3 days.
Per piece

74.05 9.78 1.68 4.5
CONVERSION TABLE
PRODUCT 1 CUP 1/2 CUP 1/4 CUP

Oat Flour 90 g 45 g 22.5 g
Almond Flour 100 g 50 g 25 g
Milk 220 g/ml 110 g/ml 55 g/ml
1 Tablespoon =15 g 1 Teaspoon = 5 g

INDEX
almond
almond butter, 4
arugula salad, 115
chocolate almond orange tart, 161
cookie dough bites, 75
crunchy granola, 22
curry leaf and almond pesto, 94
goji berry and date bliss balls, 53–54
oat and date bites, 31
almond butter
almond bars, 34
almond cereal bars, 36
chocolate chip apricot bars, 46
chocolate mint truffles, 153
ironman, 66
no-bake coffee cookies, 33
almond powder
sneaky cookies, 160
almond bars, 34
banana zucchini muffins, 45
chocolate chip bar with peanut butter and apple sauce, 123
chocolate chip cookies, 167–168
chocolate yoghurt pie, 124
zucchini blondies, 89
apple
apple cinnamon bites, 49
apple sauce, 11
apple crumble, 80
honey, spinach and walnut salad, 69
mixed fruit crumble, 125
red velvet pudding, 79
apple sauce
chocolate cupcakes, 157
chocolate pumpkin muffins, 87
crunchy granola, 22
apricot, dried
apricot cashew bites, 150
crunchy granola, 22
arugula
arugula salad, 115
avocado
avocado pudding, 119
beetroot and avocado juice, 106
chocolate avocado truffles, 149
baking powder
banana and peanut butter cake, 82–83
banana pancakes, 21
carrot cake, 99
coffee loaf cake, 42–44
fig and cherry pancakes, 144
lemon loaf, 126
red velvet-inspired brownie, 55–57
baking soda
carrot cake, 99
chocolate cake with banana and coconut butter frosting, 165
coffee loaf cake, 42–44 faux frosting dip, 158
sneaky cookies, 160
upside-down ginger pear cake, 84–86
banana
banana jam, 12
banana pancakes, 21
chewy banana bars, 37
choco coco fudge, 156
chocolate cake with banana coconut and frosting, 165
chocolate protein shake, 28
ironman, 66
peanut butter and banana parfait, 38
porridge, 62
banana peanut butter smoothie, 145
basil
watermelon and feta salad, 131–133
zucchini pasta, 101
beetroot
bell pepper, green

spin salad, 134
bell pepper, red

spin salad, 134
uncooked pad thai, 147
bell pepper, yellow

chilled cucumber and yoghurt soup, 135–136
spin salad, 134
blueberry, dried
crunchy granola, 22
fruit and nut granola, 25
bottle gourd
sneaky cookies, 160
butter, unsalted
apple crumble, 80
cabbage
dairy-free super creamy miso-tahini dip, 95
spin salad, 134
caramel
yoghurt dip, 118
cardamom, powder
chai-inspired shake, 110
carrot
carrot cake, 99
orange carrot cupcake, 117
spin salad, 134
cashew butter
cashew turmeric butter, 8
cashew nut
cashew butter, 4
chocolate espresso tart, 39–41
raisin cashew bites, 32
cauliflower
soup of ‘x’, 96–98
celery
green blast, 50
soup of ‘x’, 96–98
spin salad, 134
cereal, whole wheat

chaat masala
sweet potato chaat, 137
cherry
crunchy granola, 22
chia seed
chia pudding falooda, 120
chickpea
faux frosting dip, 158
chilli, green
rajma hummus, 90–91
spicy rajma dip, 74
chilli, red
zucchini pasta, 101
fruity popsicles, 139
green blast, 50
spicy rajma dip, 74
caramelized onion dip and sweet potato
chips, 148
chive
chocolate
almond bars, 34
almond orange tart, 165–166
avocado truffles, 149
cake with banana and coconut butter
frosting, 162
coconut tart, 81
cupcakes, 157
espresso tart, 39–41
hazelnut truffles, 171
mint truffles, 153
protein shake, 28
pumpkin muffins, 87–88
yoghurt pie, 124
chocolate, chip
chocolate hazelnut truffles, 171
orange chocolate truffles. 152
power bites, 29
sneaky cookies, 165
chocolate, dark
chocolate, white
pumpkin bites, 77
cilantro
cinnamon, powder
almond bars, 34
apple crumble, 80
apple sauce, 11
carrot cake, 99
porridge, 62
pumpkin bites, 77
yoghurt and granola smoothie, 26
cocoa, powder
chocolate coconut tart, 81
coconut bars, 78
homemade nutella, 11
mock brownie, 155
peanut butter bites, 169
sneaky cookies, 160
coconut butter
coconut bars, 78
orange chocolate truffles, 152
coconut, desiccated
almond bars, 34
coconut bars, 78
coconut butter, 12
crunchy granola, 22
power bites, 29
coconut, fresh tender meat (malai)

coconut and plum cleanser, 65
coconut, milk
coconut bars, 78
soup of ‘x’, 96–98
coconut, water
green blast, 50
coffee, powder
coriander
spicy rajma dip, 74
corn
cornflour
cranberry, dried
crunchy granola, 22
cucumber
green blast, 50
spin salad, 134
tzatziki, 112
cumin, powder
spicy rajma dip, 74
cumin, seed
curd, hung
caramelized onion dip and sweet potato chips, 148
tzatziki, 112
zesty yoghurt dip, 114
curry leaf
date
almond bars, 34
date jam, 12
mock brownie, 155
pistachio rose bites, 116
dill
tzatziki, 112
dried fruit
crunchy granola, 22
edamame beans
mint and edamame dip, 70
feta cheese
arugula salad, 115
fig, dried
flax, egg
flaxseed
green blast, 50
ironman, 66
whole-wheat lavash, 73
flaxseed, powder
carrot cake, 99
power bites, 29
sneaky cookies, 160
garlic
balsamic vinaigrette, 130
soup of ‘x’, 96–98
garlic paste
spicy rajma dip, 74
garlic, green
ghee
ginger, dried, powder
ginger, fresh
green blast, 50
soup of ‘x’, 96–98
spin salad, 134
goji berry
granola
green pea
spin salad, 134
guava
spin salad, 134
hazelnut
hazelnut butter, 7
mock brownie, 155
hazelnut, butter
power bites, 29
hazelnut, powder
herb
dijon vinaigrette, 128
honey
apple sauce, 11
arugula salad, 115
caramel yoghurt dip, 118
coconut bars, 78
crunchy granola, 22
lemon loaf, 126
power bites, 29
pumpkin bites, 77
sneaky cookies, 160
spin salad, 134
vinaigrette, 69
watermelon slushy, 111
Indian gooseberry
ironman, 66
isabgol
pumpkin bites, 77
jaggery
carrot cake, 99
jalapeno
kachumber
kaffir lime leaf

soup of ‘x’, 96–98
kale
kiwi
leek
soup of ‘x’, 96–98
lemongrass
soup of ‘x’, 96–98
lemon, juice
apple crumble, 80
apple sauce, 11
arugula salad, 115
banana jam, 12
green blast, 50
lemon loaf, 126
pineapple and orange cooler, 109
rajma hummus, 90–91 red velvet pudding, 79
spicy rajma dip, 74
spin salad, 134
tahini dressing, 130
tzatziki, 112
lemon, zest
arugula salad, 115
lemon loaf, 126
lettuce
spin salad, 134
lime, juice
lime, zest
milk
almond bars, 34
banana pancakes, 21
ironman, 66
porridge, 62
sneaky cookies, 160
mint
green blast, 50
miso
mixed spice
mustard, dijon
mustard, english
nutella, homemade
nutmeg, powder
pumpkin bites, 77
nuts
sneaky cookies, 160
oat
banana pancakes, 21
crunchy granola, 22
porridge, 62
power bites, 29
pumpkin bites, 77
oil
almond butter, 4
cashew butter, 4
peanut butter, 7
walnut butter, 8
oil, coconut
banana pancakes, 21
coconut bars, 78
coconut butter, 12
coffee loaf cake, 42–44 fig and cherry pancakes, 144
lemon loaf, 126
mock brownie, 155
sneaky cookies, 160
oil, extra virgin olive

carrot cake, 99
oil, olive
arugula salad, 115
caramelized onion dip and sweet potato
chips, 148
chilled cucumber and yoghurt soup, 135
green blast, 50
soup of ‘x’, 96–98
tzatziki, 112
zucchini pasta, 101
oil, sesame
oil, vegetable
chocolate cake with banana and
coconut butter frosting, 165
onion
soup of ‘x’, 96–98
zucchini pasta, 101
orange
orange, juice
orange, zest
dairy-free super creamy miso-tahini
dip, 95
paneer
arugula salad, 115
spin salad, 134
parmesan
zucchini pasta, 101
parsley
peanut
peanut butter, 7
peanut butter
chocolate chip bar with peanut butter
and apple sauce, 123
pear
arugula salad, 115
pepper, black
arugula salad, 115
spicy rajma dip, 74
spin salad, 134
zucchini pasta, 101
pepper, white
soup of ‘x’, 96–98
pine nut
pineapple
pistachio
plum, dried
arugula salad, 115
spin salad, 134
poppy seed
protein powder
protein powder, whey

pumpkin
pumpkin bites, 77
pumpkin seed
pumpkin bites, 77
raisin
rajma
spicy rajma dip, 74
rice, puffed
crunchy granola, 22
rocket
rose essence
rose syrup
sabja seed
salt, sea
chocolate avocado truffles, 149
green blast, 50
mock brownie, 155
semolina
lemon loaf, 126
sesame seed
sesame seed, black

sesame seed, white

sichuan pepper
soy sauce
spicy rajma dip, 74
spin salad, 134
spinach
green blast, 50
ironman, 66
spring onion
sugar
sugar, brown
crunchy granola, 22
sunflower seed
sweet potato
tabasco sauce
tahini
tofu
tomato
spin salad, 134
zucchini pasta, 101
turmeric
green blast, 50
tzatziki
vanilla, essence
carrot cake, 99
vanilla, extract
vegetable stock
soup of ‘x’, 96–98
vinegar, apple cider

vinegar, balsamic
vinegar, white wine

walnut
apple crumble, 80
carrot cake, 99
coffee loaf cake, 42–44 fruit and nut granola, 25
mock brownie, 155
porridge, 62
walnut butter, 8
watermelon
wheat flour, whole
banana pancakes, 21
carrot cake, 99
coffee loaf cake, 42–44 fig and cherry pancakes, 144
lemon loaf, 126
yeast, dry
yoghurt
coffee loaf cake, 42–44 lemon loaf, 126
zucchini
zucchini pasta, 101
ACKNOWLEDGEMENTS
This book has been the most challenging thing I’ve done this year, not just because it’s so close to my
heart but because I had to create the recipes without using any of my key baking ingredients (no sugar,
flour or eggs!). But as an entrepreneur, it’s only possible to rise to challenges if you have a team of
amazing people backing you. I am so grateful that I have a long list of people to thank for making this
book possible.
Thank you Poulomi, Prerna and the team at Hachette India for making this process so smooth and
enjoyable. Thank you for believing in my ideas and giving my recipes a chance!
Mom, Dad and Vaarun, I am blessed to have you as my family. Thank you for being my pillars of
strength.
Chinmayee, thank you for living in my head and organizing my thoughts.
Viddhi, I wouldn’t have been able to do this without your help. Thank you for helping with all the
tough bits and for being so patient through the entire process.
I was so happy when ace photographer, and my dear friend, Daniel, agreed to shoot this book. Thank
you, Dani, for making my recipes come to life.
Maitri, as always, thank you for your time and effort, and for making another one of my dreams come
true.
Ritika, Shivani, Bhagyashree and Ann, thank you for testing and re-testing (and eating!) all these recipes.
I wouldn’t have survived this process without your help.
Shayamal, thank you for being the person you are. For getting me started on my fitness journey and
reminding me that we have to train not the body, but the mind.
Naman, for listening to me for hours on end and for always being ready to jump with me.
Pratish, for everything, always.
Pablo , thank you for being in my life and supporting me through all my ups and downs. It would be
impossible to juggle everything without your help.
Kamni, for always looking out for me.
Pinank , Shette Sir, Ajit Sir and Team Le15 , thank you for allowing me to step away from the kitchen and
focus on other things. I could only do this because I knew you are looking out for me.
Tarsila, Catherine and all my chefs at Le Cordon Bleu, Paris, thank you for shaping my career and
making me the person I am at work.
I’ve always been surrounded by strong people I am lucky to call my friends. Thank you Aditi,
Mitalee , Rachana, Jenai, Melanie , Marie , Purva, Henry, Jash, Philipp, Kadam, Cyrus , Preeto , Aatish, Pasham, Rhea
and Karishma for filling my life with happiness.
And lastly, a big big thank you to all my contributors . I adore and admire each one of you and it
means the world to me for you to be a part of this book. Thank you for giving me your time and
sharing your recipes!
Pooja
ABOUT THE AUTHORS
POOJA DHINGRA
Pooja Dhingra is the founder of Le15 Patisserie and Studio Fifteen Culinary Centre in Mumbai. A
graduate of Le Cordon Bleu, Paris, she brought a piece of that world to India through her delectable
desserts. She has been featured in national dailies and is a regular in fashion and lifestyle glossies not
just for her abilities in the kitchen, but also as a dynamic businesswoman and inspiration to women –
she was selected by Forbes India for their 30 under 30 achievers list in 2014 and the Forbes 30 under
30 Asia list in 2016.
After launching three successful outlets of Le15 in Mumbai, she has recently opened her first café
at Colaba called Le15 Café in collaboration with her culinary school friend Pablo Naranjo. Pooja
loves coffee, chocolate and sepia-toned Instagrams as much as coming up with new collaborations
and business ideas to make Le15 Patisserie a brand to reckon with.
VIDDHI DHINGRA
After completing her bachelor’s degree in life sciences and biochemistry from K.C. College,
Mumbai, Viddhi Dhingra earned her diploma in advanced diet and nutrition from Tulip Academy,
Australia. With over nine years of experience, she works with clients across the world to help them
change their lifestyles to achieve sustainable weight-loss and wellness goals. Her nutrition
philosophy is to focus on the nutrient values of foods and how best to work them into busy schedules
in delicious ways.
www.hachetteindia.com

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THE

This ebook published in 2017

Book design and layout © 2017 Hachette India

Print edition ISBN 978-93-5195-144-5

Hachette Book Publishing India Pvt. Ltd

Typeset by Manmohan Kumar, Delhi

Always choose natural food over processed food.

1. Pulse the almonds into a powder in a food processor.

CALORIES (KCAL) CARBOHYDRATES (G) PROTEIN (G) FAT (G)

150 g cashew nuts

1. Pulse the cashew nuts into a powder in a food processor.

CALORIES (KCAL) CARBOHYDRATES (G) PROTEIN (G) FAT (G)

1. Pulse the peanuts into a powder in a food processor.

CALORIES (KCAL) CARBOHYDRATES (G) PROTEIN (G) FAT (G)

1. Pulse the hazelnuts into a powder in a food processor.

CALORIES (KCAL) CARBOHYDRATES (G) PROTEIN (G) FAT (G)

150 g walnuts, roasted

1. Pulse the walnuts into a powder in a food processor.

CALORIES (KCAL) CARBOHYDRATES (G) PROTEIN (G) FAT (G)

100 g cashew butter (see p. 4)

CALORIES (KCAL) CARBOHYDRATES (G) PROTEIN (G) FAT (G)

CALORIES (KCAL) CARBOHYDRATES (G) PROTEIN (G) FAT (G)

150 g hazelnut butter (see p. 7)

CALORIES (KCAL) CARBOHYDRATES (G) PROTEIN (G) FAT (G)

150 g desiccated coconut

CALORIES (KCAL) CARBOHYDRATES (G) PROTEIN (G) FAT (G)

150 g ripe bananas

CALORIES (KCAL) CARBOHYDRATES (G) PROTEIN (G) FAT (G)

100 g seedless dates

CALORIES (KCAL) CARBOHYDRATES (G) PROTEIN (G) FAT (G)

These are the essential elements that go into making a salad:

1. Pulse the oats in a blender for 1–2 minutes to make flour.

CALORIES (KCAL) CARBOHYDRATES (G) PROTEIN (G) FAT (G)

1. Preheat the oven to 165⁰C.

CALORIES (KCAL) CARBOHYDRATES (G) PROTEIN (G) FAT (G)

1. Preheat the oven to 165ºC.

CALORIES (KCAL) CARBOHYDRATES (G) PROTEIN (G) FAT (G)

CALORIES (KCAL) CARBOHYDRATES (G) PROTEIN (G) FAT (G)

1. Blend all the ingredients together in a high-speed juicer/blender.

CALORIES (KCAL) CARBOHYDRATES (G) PROTEIN (G) FAT (G)

50 g hazelnut butter (see p. 7)

1. Whisk the hazelnut butter in a bowl to thin out its consistency.

CALORIES (KCAL) CARBOHYDRATES (G) PROTEIN (G) FAT (G)

1. Pulse the almonds in a blender.

CALORIES (KCAL) CARBOHYDRATES (G) PROTEIN (G) FAT (G)

1. Powder the oats in a blender.

CALORIES (KCAL) CARBOHYDRATES (G) PROTEIN (G) FAT (G)

1. Pulse the oats in a blender to make flour.

CALORIES (KCAL) CARBOHYDRATES (G) PROTEIN (G) FAT (G)

1. Combine the coconut, almond powder and cinnamon in a bowl.

CALORIES (KCAL) CARBOHYDRATES (G) PROTEIN (G) FAT (G)

75 g almond butter (see p. 4)

1. Line an 8-inch square baking pan with butter paper.

CALORIES (KCAL) CARBOHYDRATES (G) PROTEIN (G) FAT (G)

1. Preheat the oven to 180ºC.

CALORIES (KCAL) CARBOHYDRATES (G) PROTEIN (G) FAT (G)

FOR THE GARNISH

CALORIES (KCAL) CARBOHYDRATES (G) PROTEIN (G) FAT (G)

MAKES A 9-INCH TART OF 8 SLICES

FOR THE CRUST

FOR THE FILLING

TO MAKE THE CRUST

CALORIES (KCAL) CARBOHYDRATES (G) PROTEIN (G) FAT (G)