Fruit and Nut Oatmeal

Ingredients

• cup Old-fashioned Rolled Oats
  1 tablespoon Honey or Maple Syrup
• cups Skimmed Milk (or a dairy-free alternative like almond milk or oat milk)
• ½ teaspoon Vanilla Extract
• ½ cup Mixed Fresh or Dried Fruits (such as berries, chopped apples, sliced bananas, or raisins)

Instructions

• If using fresh fruits like apples, wash, peel, and chop them into bite-sized pieces.
• Roughly chop the mixed nuts.
• Cook Oatmeal In a medium saucepan, bring the milk to a gentle boil over medium heat.
• Add the oats and a pinch of salt, reduce the heat to low, and simmer, stirring occasionally, until the oats are soft and have absorbed most of the milk, about 5–7 minutes
• Once the oatmeal is creamy and has reached your desired consistency, remove it from the heat. Mix in the fruits and nuts, leaving some to top before serving.
• Serve it in bowls, topped with the remaining fruits, nuts, and a sprinkle of cinnamon, if desired.

Notes and Modification

• You can also add boiled and diced potatoes or any other vegetables of your choice.
• For added crunch and nutrition, sprinkle some roasted peanuts or cashews or pomegranate seeds on top before serving.Cup Old-fashioned Rolled Oats.

Vegetable Poha

Ingredients

• 1 cup Poha (Flattened Rice)
• 1 cup Mixed Vegetables (like peas, carrots, and green beans), finely chopped
• 1 small Onion, finely chopped
• 1 small Tomato, finely chopped
• 1 Green Chili, finely chopped (optional)
• 1 teaspoon Mustard Seeds
• 1 teaspoon Cumin Seeds
• 8-10 Curry Leaves
• 1/2 teaspoon Turmeric Powder
• Salt, to taste
• 1 tablespoon Lemon Juice
• 1 tablespoon Oil

Instructions

• In the evening, chop all the vegetables and store them in an airtight container in the refrigerator.
• Rinse the poha under water until it’s soft. Drain the excess water and set it aside in a covered bowl at room temperature.
• Add mustard seeds, cumin seeds, and curry leaves. Let them splutter.
• Next morning, heat oil in a pan over medium heat.
• Add the chopped onion and green chili (if using). Sauté until the onion is translucent.
• Add the mixed vegetables, turmeric powder, and salt. Mix well and cook covered for about 5-7 minutes, or until the vegetables are soft.
• Mix in the chopped tomato and cook for an additional 2-3 minutes.
• Add the soaked poha and gently mix everything together, ensuring the poha is well-coated with the spices and mixed with the vegetables.
• Turn off the heat, add lemon juice, and mix well. Garnish with fresh coriander leaves. Serve hot.
  

Notes and Modification

• You can also add boiled and diced potatoes or any other vegetables of your choice.
• For added crunch and nutrition, sprinkle some roasted peanuts or cashews or pomegranate seeds on top before serving.

Falafel Sandwich

Ingredients (Serves 4)

• 1 can (15 oz) Chickpeas, drained and rinsed

• 1/4 cup Chopped Parsley

• 1/4 cup Chopped Cilantro

• 1/2 small Onion, roughly chopped

• 3 cloves Garlic, minced

• 1 tsp Ground Cumin

• 1/2 tsp Ground Coriander

• 1/4 tsp Red Pepper Flakes (adjust to taste)

• 1/2 tsp Baking Powder

• Salt and Pepper, to taste

• 1-2 tbsp Olive Oil for brushing

• For Assembling Pita Pockets

• Whole Wheat Pita Pockets

• Mixed Greens or Lettuce

• Sliced Tomatoes

• Sliced Cucumbers

• Sliced Red Onions

• Tahini Sauce (store-bought or homemade)

• Lemon wedges, for serving

Instructions

• In a food processor, combine chickpeas, parsley, cilantro, onion, garlic, cumin, coriander, red pepper flakes, baking powder, salt, and pepper. Pulse until you have a coarse meal that holds together when squeezed. You may need to scrape down the sides of the processor and pulse a few more times.
• Using your hands, form the mixture into small, round patties, about 1.5 inches in diameter. Place them on a baking sheet lined with parchment paper.
• Brush the tops of the falafel patties with a little olive oil. Bake in a pre-heated oven at 190oCfor about 20-25 minutes, or until they are golden brown and slightly crisp on the outside. Flip them over halfway through the baking time for even browning.
• Allow the baked falafels to cool to room temperature. Once cooled, store the baked falafels in an airtight container in the refrigerator.
• In the morning, open a pita pocket and stuff it with mixed greens, sliced tomatoes, cucumbers, and red onions.
  place 2-3 falafel patties inside each pita. Drizzle tahini sauce inside .
  

Notes and Modification

• You can follow the same recipe and air-fry the falafels according to your air fryer’s instructions
• You can customize your pita pockets with additional toppings like sliced bell peppers, olives, or pickles.

Scrambled Tofu with Vegetables

Ingredients (Serves 4)

• 1 block of Firm Tofu (14-16 oz)
• 1/2 cup Mixed Vegetables (e.g., bell peppers, onions, and broccoli), finely chopped
• 2-3 cloves Garlic, minced
• 2 tablespoons Soy Sauce or Tamari
• 1/2 teaspoon Turmeric Powder (for color)
• 1/2 teaspoon Ground Cumin
• 1/2 teaspoon Ground Coriander
• 1/4 teaspoon Red Pepper Flakes (adjust to taste)
• Salt an d Pepper, to taste
• 2 tablespoons Vegetable Oil
• Fresh Cilantro or Green Onions, for garnish (optional)

Instructions

• Start by draining the tofu to remove excess water. You can do this by gently pressing the tofu between paper towels or using a tofu press..
• Crumble the tofu into small pieces using your hands. Set aside..
  Finely chop the mixed vegetables and mince the garlic..
• In a large skillet or pan, heat the vegetable oil over medium-high heat. Add the minced garlic and chopped vegetables. Sauté for about 3-4 minutes, or until they start to soften.
• Add the crumbled tofu to the skillet with the sautéed vegetables. Stir in the soy sauce (or tamari), turmeric powder, ground cumin, ground coriander, red pepper flakes, salt, and pepper. Mix well.
• Continue to cook and stir for another 5-7 minutes, or until the tofu is heated through and slightly golden in color.
• If desired, garnish the scrambled tofu with fresh cilantro or green onions. Serve the scrambled tofu with a side of whole-grain toast or rice for a filling breakfast

Notes and Modification

• You can customize this recipe by adding other vegetables, such as mushrooms, spinach, or snow peas
• If you prefer a stronger flavor, you can add a dash of sesame oil or a sprinkle of nutritional yeast.