Cook Book

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COOK BOOK

1. SOYA CHUNKS RECIPE:


Ingredients

• 50 grams soya chunks, soaked in hot water

• 2 medium-sized onions, finely chopped

• 2 medium-sized tomatoes, pureed

• 2 teaspoons ginger-garlic paste

• 1 teaspoon cumin seeds

• 1 teaspoon turmeric powder

• 1 teaspoon red chili powder

• 1 teaspoon garam masala

• Salt to taste

• 1 tablespoons oil

• Fresh coriander leaves for garnish

INSTRUCTION:

1. Heat oil in a pan and add cumin seeds. Once they splutter, add the chopped onions and
sauté until golden brown.

2. Add ginger-garlic paste and sauté for a minute.

3. Add tomato puree and cook until the oil separates.

4. Add turmeric powder, red chili powder, garam masala, and salt. Mix well.

5. Squeeze out excess water from the soaked soya chunks and add them to the pan.

6. Stir well to coat the soya chunks with the masala.

7. Cook for 10-15 minutes, allowing the flavors to blend.

8. Garnish with fresh coriander leaves and serve it.

Coach Dhinesh
2. EGG OMELET RECIPE:
Ingredients

• 3 eggs

• 1 small onion, finely chopped

• 1 small tomato, finely chopped

• 1 green chili, finely chopped

• 2 tablespoons chopped coriander

• leaves

• Salt to taste

• 1/2 teaspoon red chili powder

• 1/4 teaspoon turmeric powder

• Cooking oil

Instructions:

1. In a bowl, beat the eggs.

2. Add chopped onions, tomatoes, green chili, coriander leaves, salt, red chili powder, and
turmeric powder. Mix well.

3. Heat a non-stick pan and grease it with cooking oil.

4. Pour the egg mixture onto the pan and spread it evenly.

5. Cook on medium heat until the omelet is set and cooked through.

6. Flip the omelette and cook for another minute.

7. Remove from the pan and serve hot.

Coach Dhinesh
3. CHICKEN TIKKA:

Ingredients :

• 200 grams chicken, cut into pieces

• 1 large onion, finely chopped

• 2 tomatoes, pureed

• 1 tablespoon ginger-garlic paste

• 2 green chilies, slit lengthwise

• 1 teaspoon cumin

• 1 teaspoon coriander powder

• 1/2 teaspoon turmeric powder

• 1/2 teaspoon red chili powder

• 1/2 teaspoon garam masala• 2 tablespoons cooking oil or ghee

• 1/4 cup plain yogurt

• 2 tablespoons fresh cream

• Fresh coriander leaves for garnish

• Salt to taste

Instructions :

1. In a bowl, marinate the chicken pieces with yogurt, ginger-garlic paste, turmeric powder,
red chili powder, and salt. Mix well and let it marinate for at least 30 minutes.

2. Heat oil or ghee in a pan and add cumin seeds. Once they splutter, add the chopped
onions and sauté until golden brown.

3. Add ginger-garlic paste and sauté for a minute.

4. Add tomato puree and cook until the oil separates.

5. Add coriander powder, red chili powder, garam masala, and salt. Mix well.

6. Add the marinated chicken pieces to the pan and cook until they are browned on all sides.

7. Add slit green chilies and mix gently.

8. Cover the pan and cook the chicken on low heat until it is tender and fully cooked.
Coach Dhinesh
9. Stir in fresh cream and mix well.

10. Garnish with fresh coriander leaves.

11. Serve hot with naan or rice.

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UNDERSTANDING BODY FAT & SECRETS TO REDUCE IT


⮚ Belly fat, also known as visceral fat, is the fat that accumulates around your

abdominal organs.

⮚ High levels of belly fat are associated with an increased risk of various health

conditions, including heart disease and diabetes.

⮚ Spot reduction, the idea of losing fat from a specific area, is a myth. You can't target

belly fat exclusively.

⮚ Diet plays a crucial role in reducing belly fat. Focus on a balanced diet with controlled

portions and avoid excessive calorie intake.

⮚ Incorporate fiber-rich foods in your diet, as they can help you feel fuller and reduce

overall calorie intake.

⮚ Avoid or limit sugary drinks and foods, as excess sugar can contribute to belly fat.

⮚ Consume lean proteins, as they can promote fullness and boost metabolism.

⮚ Practice portion control and mindful eating to avoid overeating.

⮚ Engage in regular cardiovascular exercise, such as running or cycling, to burn

calories and reduce overall body fat.

⮚ High-intensity interval training (HIIT) can be particularly effective for burning belly fat.

⮚ Strength training exercises, like weightlifting, can help build muscle, which in turn

increases metabolism and aids in fat loss.

⮚ Get enough quality sleep, as poor sleep patterns can lead to weight gain and

increased belly fat.


⮚ Manage stress through techniques like meditation, yoga, or deep breathing

exercises, as stress can contribute to belly fat accumulation.

⮚ Limit alcohol consumption, as excessive drinking can lead to the storage of excess

calories in the abdominal area.

⮚ Stay hydrated by drinking plenty of water, as dehydration can slow down your

metabolism.

⮚ Consider incorporating probiotics into your diet, as they can promote a healthy gut,

potentially aiding in weight management.

⮚ Avoid processed and fried foods, which are often high in unhealthy trans fats and can

contribute to belly fat.

⮚ Monitor your daily calorie intake and be aware of hidden calories in sauces,

dressings, and snacks.

⮚ Get regular check-ups with your healthcare provider to assess your overall health

and make necessary adjustments to your lifestyle.

⮚ Remember that genetics also play a role in where your body stores fat, so it may take

time and consistent effort to reduce belly fat.

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