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♥ Yes, you CAN enjoy Indian food as part of a healthy diet. Watch this video for recipes and read below for more information. Happy Diwali! • ♥ LIKE, SHARE this video SUBSCRIBE / joannasohofficial Support me in reaching 1 million subscribers!!! xx • ♥ Joanna is a certified Personal Trainer (ACE), Women’s Fitness Specialist (NASM) and Nutrition Coach (VN). • Keep it simple, balanced and moderate. These are few of my favourite healthy Indian meals. What are you favourite dishes? Let me know comments below. • ---------- • Tips to enjoy healthier Indian meals: • 1) Pack on the spice • 2) Go easy on the oil and coconut milk • 3) Avoid cream-based stews or curries • 4) Choose grill over deep-fry • 5) Go for plain rice over flavoured rice • 6) Don’t over do it on rice • 7) Be wise about bread • ---------- • BREAKFAST – OATS RAVA IDLI (Makes 8) • 1) ¾ cup Oats, grinded into powder – 455Cals • 2) ¾ cup Rava / Semolina / Sooji – 450Cals • 3) ¾ cup Plain or Greek Yoghurt – 113Cals • 4) ½ cup Water • 5) 1 small Carrot, grated – 21Cals • 6) ½ tsp. Baking Soda • 7) ½ tsp. Mustard Seeds – 5Cals • 8) 2 Green Chillies, finely chopped – 10Cals • 9) 1 tsp. Curry Leaves, finely chopped • 10) 6 – 7 crushed Cashew Nuts – 75Cals • 11) ½ tbsp. Canola Oil – 60Cals • 12) ½ tsp. Salt • Serving of 2 Idlis – 297Cals • ---------- • LUNCH – MANGO SPINACH DAL (3 servings) • 1) ½ cup Yellow Lentils, soaked and drained – 339Cals • 2) 1 Ripe Mango, peeled diced – 201Cals • 3) 1 cup Spinach, washed and chopped – 7Cals • 4) 3 cups Water • 5) ½ Medium Onion, diced – 22Cals • 6) 2 Garlic Cloves, minced – 8Cals • 7) ½ tbsp. Ginger, minced – 3Cals • 8) ¼ tsp. Ground Coriander – 2Cals • 9) ¼ tsp. Ground Turmeric – 2Cals • 10) ¼ tsp. Cumin Seeds – 2Cals • 11) ¼ tsp. Cayenne Pepper – 2Cals • 12) ½ tsp. Salt, divided • 13) ½ tbsp. Canola Oil – 60Cals • Per Serving: 216Cals • Per Serving with 1 Chapatti (100Cals) – 316Cals • ---------- • DINNER – MIXED VEGETABLE CURRY (3 servings) • 1) ½ can Chickpeas, rinsed drained – 292Cals • 2) 1.5 cups Cauliflower Florets – 40.5Cals • 3) ½ Eggplant, cut into 1-inch chunks – 68Cals • 4) ½ can diced Tomatoes – 50Cals • *Or ¾ cup of diced fresh tomatotoes and ½ cup of water. • 5) ¼ cup Plain Yoghurt – 37.5Cals • 6) about ¾ cup Water • 7) ½ Large Onion, sliced – 30Cals • 8) 1 Garlic Clove, minced – 4Cals • 9) 1 tsp. Fresh Ginger, minced – 2Cals • 10) 1 tbsp. Curry Powder – 21Cals • 11) ½ tsp. Garam Masala – 6.5Cals • 12) ½ tsp. Mustard Seeds – 5Cals • 13) ¼ tsp. Salt • 14) 1 tbsp. Oil, divided – 120Cals • *Top with 1 heaping spoon of yoghurt • Per Serving – 225Cals • Per Serving with 1 cup of cooked Basmati Rice (191Cals) – 416.5Cals • ---------- • All meals can be prep ahead, and will keep well in the fridge for up to 3 days or in the freezer for up to 2 weeks. • Feel free to change and adapt the ingredients according to your diet and preference. • These recipes are guidelines and ideas for you. Feel free to recreate and experiement with your own favourite dishes. • ---------- • Please LIKE, SHARE SUBSCRIBE to my channel. Do READ this box more info. Let's stay connected! • / joannasohofficial • / joannasohofficial • / joanna_soh • http://www.joannasoh.com • (Subscribe to my website for printable workouts recipes) • Lots of Love xx
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