Here's what this article is about:

• Eating healthy doesn't have to be boring or tasteless. There are many delicious and nutritious recipes that can be made with simple ingredients.
• Healthy recipes often include whole grains, pulses & legumes, fruits and vegetables, and nuts & seeds.
• Many recipes can be adapted to fit different dietary needs such as whole food plant based, vegan, vegetarian, gluten-free, dairy-free, and low-sodium diets.
• Healthy meals can be prepared quickly with minimal effort and still taste great, harnessing the natural sweetness and flavour from whole plant foods.
• With the right ingredients and a little creativity, you can create delicious recipes that are both nutritious and satisfying.

Delicious and Nutritious Healthy Food Recipes for You

Eating healthy is an important part of living a healthy lifestyle.

Eating the right foods can help you:

1. Maintain your weight
2. Reduce your risk of chronic disease
3. Provide essential nutrients for your body
4. Improve energy levels
5. And even improve longevity!

There are many delicious and nutritious recipes that can help you make healthy meals that taste great.

Adding Healthy Foods Into Your Diet

One way to start eating healthier is to focus on plant-based meals.

Plant-based diets are rich in:

• Fiber
• Vitamins
• Minerals
• Omega-3 fatty acids
• Antioxidant Phytonutrients

This can help reduce inflammation and improve overall health.

Try incorporating more fruits and vegetables into your diet by adding them to salads or making smoothies with fresh or frozen produce.

You can also try adding green beans, black bean, dals, legumes or lentils to soups or curries for a meal with a healthy dose of protein.

Replacing Unhealthy Foods in your Recipes

Another way to eat healthier is by reducing processed foods from your diet.

Processed foods often contain added sugar, salt, and unhealthy fats.

This can increase your risk of chronic diseases like heart disease and diabetes.

Instead of reaching for pre-packaged snacks or meals, opt for whole food options like snacks or meals made from nuts, seeds, fruits, vegetables, whole grains, legumes.

For example, all Sampoorna Ahara products are made using whole food plant based ingredients only, ranging from meals to sweets, snacks and bakery items. You can use these for your midweek meals or weeknight meals when you don't get enough time to cook.

Finally, don’t forget about herbs and spices! Herbs and spices can add flavor to your meals without adding extra calories or unhealthy ingredients. Try experimenting with different herbs and spices to find the flavors you like best.

Eating healthy doesn’t have to be boring or complicated. With a few simple swaps and some creative recipes, you can make delicious and nutritious meals that will keep you feeling energized and satisfied.

Quick and healthy recipes

Try making a smoothie bowl with frozen fruit, unsweetened almond milk, and chia seeds for a quick and healthy breakfast.

For lunch, whip up a quinoa salad with fresh vegetables and herbs, or millet bisi bele bath with almond curds raita.

For dinner, try a veggie stir-fry with tofu or tempeh, or a brown rice masala dosa with coriander chutney.

Eating healthy doesn't have to be boring or complicated. With a few simple swaps and some creative recipes, you can make delicious and nutritious meals with Indian or exotic cuisines that will keep you feeling energized and satisfied.

Exclusive Healthy Recipes

Make your own vegan cheese sauce using cashews, nutritional yeast, garlic powder, and spices.

Whip up some vegan curd rice and pickle for a delicious comfort food meal.

Or try making your own vegan kofta curry with aloo paratha!

For dessert, try vegan gulab jamun with plant based milk and sweetened with dates.

These recipes are sure to satisfy your taste buds while providing you with healthy and nutritious meals.

Healthy Eating healthy doesn't have to be boring or complicated!

Incorporate more plant-based foods into your diet by adding them to salads or making smoothies with fresh or frozen produce.

Replace processed foods in your recipes with whole food options like nuts, seeds, fruits, vegetables, whole grains and legumes.

Budget Healthy Recipes

Budget-friendly healthy recipes on a whole food plant based diet don’t have to be complicated or expensive. Here are some simple ideas you can try your hand at today.

For breakfast, try making overnight oats with rolled oats, unsweetened almond milk, chia seeds, and your favorite fruit, or a ragi porridge with fresh fruits and dry fruits.

Try these budget healthy recipes:

1. Ragi Dosa: Mix together 1 cup of ragi flour, 1/2 cup of rice flour, 1/4 teaspoon of salt, and enough water to make a thin batter. Heat a seasoned iron pan over medium heat and pour the batter into the pan. Cook for 2 minutes on each side until golden brown. Serve with coconut chutney or sambar.

2. Vegetable Pulao: Heat a little water in a large pot over medium heat and add chopped onions, garlic, ginger, and spices like cumin seeds, coriander powder, turmeric powder, garam masala powder. Add in vegetables like carrots, peas, potatoes and stir fry for few minutes. Then add in cooked brown basmati rice and mix everything together until combined. Serve hot with plant-based raita or yogurt.

3. Dal Tadka: In a large pot heat some water over medium heat and add chopped onions, garlic and ginger along with spices like cumin seeds, coriander powder, turmeric powder and garam masala powder. Add in lentils (like moong dal) along with some water to make a thick soup consistency. Simmer for 15-20 minutes until the flavours are combined.

You can also experiment with different herbs and spices to add flavor to your healthy vegetarian meals and replace dairy with plant-based alternatives to make them even healthier.

Healthy breakfast

Eating a nutrient-rich breakfast on a whole food plant based diet in India can be straightforward and affordable. Start your day off right with nutrient-dense and delicious breakfast options that will keep you feeling energized and satisfied throughout the day.

Try making overnight oats with rolled oats, unsweetened almond milk, chia seeds, and your favorite fruit for a quick and easy breakfast.

You can also make whole food plant based idli and dosa using brown rice, red rice, millets, and urad dal and enjoy these comfort foods for breakfast or even as dinner recipes.

If you’re looking for something more filling to start your day off right, try making a vegetable upma with broken wheat combined with vegetables like carrots, beans and peas.

If you don't have time, you can also make a quick dosa by combining rice flour with lentils and spices for a delicious meal that is sure to satisfy your hunger.

Healthy lunch

Eating a healthy lunch on a whole food plant based diet in India doesn't have to be complicated or expensive.

Incorporate more plant-based foods into your diet by adding them to salads or making smoothies with fresh or frozen produce.

Replace processed foods in your recipes with whole food options like nuts, seeds, fruits, vegetables, whole grains and legumes.

For a light and nutritious lunch, try making these five recipes:

Whole Food Plant Based Sambar

Start by heating a large pot over medium heat and adding in chopped onions, garlic, ginger and spices like cumin seeds, coriander powder, turmeric powder and sambar powder with a little water.

Add in vegetables like carrots, peas, potatoes and stir fry for few minutes.

Then add in cooked toor dal along with some water to make a thick soup consistency.

Simmer for 15-20 minutes until the flavours are combined.

Finally add tamarind paste or lemon juice to give it a tangy flavour. Serve hot with steamed rice or roti.

Dal Without Oil - 'Dal Bina Tadka'

In a large pot heat some water over medium heat and add chopped onions, garlic and ginger along with spices like cumin seeds, coriander powder, turmeric powder and garam masala powder.

Add in cooked lentils (like moong dal, masoor dal or toor dal) along with some water to make a thick soup consistency.

Simmer for 15-20 minutes until the flavours are combined.

You can also experiment with different herbs and spices to add flavor to your healthy vegetarian meals without using oil.

Chana Masala

Heat a little water in a large pot over medium heat and add chopped onions, garlic and ginger along with spices like cumin seeds, coriander powder, turmeric powder, kashmiri red chili powder, amchur powder and garam masala powder and any other bold flavors you enjoy!

Add in cooked chickpeas along with some water to make a thick soup consistency.

Simmer for 15-20 minutes until the flavours are combined.

Finally add almond butter to make it creamy - but with health benefits!

Whole Food Plant Based Roti Without Oil

Start by mixing whole wheat flour with enough water to make a soft dough. Knead the dough for few minutes until it is smooth and pliable.

Divide the dough into small balls and roll each ball into thin circles using a rolling pin.

Heat a cast iron pan over medium heat and cook each roti on both sides until golden brown. No need to add any oil. Serve hot with your favorite dal or tofu gravy.

Millet Rice for Healthy Lunch

Millet rice is one of those simple recipes that are an excellent source of fiber, protein, vitamins, minerals and antioxidants that can help keep you healthy.

To make millet rice, start by washing the millets in cold water to remove any dirt or impurities.

Then add the millets to a pot along with 2 cups of water and bring it to a boil over high heat.

Reduce the heat to low and simmer for 15-20 minutes until all the water has been absorbed and the millets are cooked through.

Serve hot with your favorite vegetarian recipes without dairy and oil. This complete meal can even be a great idea for a healthy pregnancy meal for lunch time or dinner time.

Healthy dinner

Healthy dinner doesn't have to be boring or complicated. Here are some delicious and easy ideas!

Chapathi Kurma

Chapathi kurma is a delicious and healthy dinner option that can be made with whole wheat chapathis.

Start by roasting some cumin seeds in a pan, then add some water with chopped onions, garlic, ginger and spices like coriander powder, turmeric powder and garam masala powder.

Add in cooked vegetables of your choice along with some water to make a thick gravy consistency. Simmer for 15-20 minutes until the flavours are combined. Finally add freshly chopped coriander leaves for garnish. Serve hot with chapathis or rotis.

Pongal

Pongal is a traditional South Indian dish made from rice and lentils.

Start by cooking brown rice or millets and lentils together in a pot with turmeric powder and asafoetida (hing) over medium heat until they are soft and mushy.

Then dry roast spices like cumin seeds, curry leaves, and black pepper and mix it in to give it an aromatic flavour.

For an extra dose of protein, serve hot with sambar or paruppu chutney!

Upma

Upma is another popular breakfast dish that can be made with semolina or rava. Opt for wholegrain rava or broken wheat to make it a healthy recipe.

Start by heating a pan and adding mustard seeds, cumin seeds, curry leaves and chopped onions.

Lightly roast the semolina or rava and add it to the pan along with water and some vegetables of your choice and cook until the upma is cooked through.

Serve fresh with a bowl of sambar for extra protein.

Healthy dessert recipes

Healthy desserts can be a great way to satisfy your sweet tooth without compromising on nutrition.

For a delicious and nutritious dessert, try making vegan banana ice cream with unsweetened almond milk, date syrup and cinnamon for a creamy treat. Add a dash of lemon juice for a citrus flavor if you like.

You can also make chia pudding with whole coconut milk, date syrup, and your favorite fruits or nuts for something more filling.

If you’re looking for something savory, try making an Indian-inspired kheer with basmati rice, cardamom, saffron and almonds.

For something more indulgent, try making vegan brownies with cocoa powder, almond butter and date syrup.

All of these recipes are easy to make and require minimal ingredients so you can enjoy a healthy dessert without breaking the bank!

Health-boosting breakfast recipes

Start your day off right with a mood-boosting breakfast!

For a light and nutritious breakfast, try making an Indian-inspired omelette with chickpea flour, turmeric, cumin seeds, onion, tomatoes and spinach.

If you’re looking for something sweet to satisfy your cravings without breaking the bank, try making smoothie bowls with frozen fruit, almond milk and chia seeds.

You can also make vegan pancakes with oats, banana and almond milk for a delicious treat.

For something savory, try making an Indian-inspired upma with semolina or sooji combined with vegetables like carrots, beans and peas.

All of these recipes are easy to make and require minimal ingredients so you can enjoy a healthy breakfast without breaking the bank!

Health-boosting lunch recipes

Lunchtime is the perfect opportunity to fuel your body with nutritious and delicious food.

Eating a healthy lunch can help boost your energy levels, improve your concentration and keep you feeling full until dinner.

There are plenty of health-boosting lunch recipes that are easy to make and require minimal ingredients.

Try making an Indian-inspired vegetable biryani with brown rice, vegetables, spices and nuts for a hearty meal.

For something lighter, try making a quinoa salad with fresh vegetables, herbs and a light dressing.

You can also make vegan wraps with hummus, roasted vegetables and leafy greens for a quick and easy lunch on the go.

All of these recipes are packed with nutrients to help keep you energized throughout the day!

Power Up with Protein-Packed Salads, Beans, Seeds and Brown Rice

There are many myths about protein and plant-based food. Here are some protein nutrition facts to help you achieve a balanced diet:

1. A balanced whole food plant based diet is rich in protein, providing more than enough for health and wellness.
2. Plant-based protein sources can help reduce the risk of kidney disease and other chronic illnesses compared to animal protein.
3. Plant-based protein sources have more fiber and antioxidants than animal proteins, making them ideal for those with digestive issues.
4. Eating a plant-based diet can help reduce the risk of cancer by providing antioxidants and phytochemicals that protect cells from damage, and even improve heart health.
5. A balanced whole food plant based diet is also high in fiber, which helps to keep you feeling full longer and aids in digestion.

Healthy Protein Swaps for a Balanced Whole Food Plant-Based Diet

Eating a balanced, whole food plant-based diet is an excellent way to get the nutrients your body needs while also reducing your risk of chronic illnesses. With so many delicious and nutritious plant-based proteins available, it’s easy to create healthy meals that are packed with flavor. Here are some healthy protein swaps you can make for a balanced whole food plant-based diet.

1. Lentils: Lentils are a great source of plant-based protein and can be used in many dishes such as dals, curries, soups and salads.
2. Chickpeas: Chickpeas are a great source of plant-based protein and can be used in many dishes such as hummus, falafel, curries, chana masala, sundal, and salads.
3. Nuts & Seeds: Nuts and seeds are a great source of plant-based protein and can be used in many dishes such as nut butters, granola bars, trail mixes and smoothies.
4. Tempeh: Tempeh is a fermented soybean product that is high in protein and can be used in many dishes such as burgers, tacos, stir fries and sandwiches.
5. Dairy Alternatives: Dairy alternatives such as soy milk, unsweetened almond milk, coconut milk and oat milk are great sources of plant-based protein and can be used in many dishes such as smoothies, soups, sauces and baked goods.
6. Some vegetables like mushrooms, raw jackfruit and cauliflower are great alternatives too. Think jackfruit biryani, buffalo cauliflower, BBQ Chickpea & Cauliflower, and cauliflower pizza topped with roasted mushrooms!

Indian recipes often use a variety of spices to add flavor and depth to dishes, making them both delicious and nutritious.

Adding plant-based proteins to Indian recipes can help enhance the flavor and nutrition of dishes.

Spices like turmeric, cumin, coriander, ginger and garlic can be used to add flavor while plant-based proteins such as lentils, chickpeas, nuts and seeds, quinoa and tempeh can provide a boost of protein.

This combination of spices and plant-based proteins can create delicious and nutritious meals that are sure to please.

Enjoy Delicious and Nutritious Plant-Based Meals with Healthy Food Recipes

In conclusion, eating a balanced, whole food plant-based diet is an excellent way to get the nutrients your body needs while also reducing your risk of chronic illnesses.

With so many delicious and nutritious plant-based proteins available, it’s easy to create healthy meals that are packed with flavor.

By adding spices and plant-based proteins to Indian recipes, you can enjoy delicious and nutritious meals that are sure to please.

Healthy food recipes can be a great way to get the nutrients your body needs while also reducing your risk of chronic illnesses.

Next Steps

Looking to improve your overall health? We may be able to help.

1. Book an online consultation with Dr. Achyuthan Eswar to learn how best to deal with it.
2. Sign up for our Plant Based Diet Masterclass on NutritionScience.in to better understand the numerous benefits of adopting a whole food plant based diet.
3. Access our free course to help kickstart your plant based food journey.
4. Subscribe to our 100% whole food plant based balanced meal plan, delicious & doctor designed to help you get all your macro and micro nutrients, from the comfort of your home - Bengaluru only
5. Stock up on delicious sweets and snacks that are sugar/jaggery-free, oil-free, maida-free and plant-based - Available Pan-India
6. Try a single healthy plant-based meal today