HEALTHY FOOD WITH CHEF NITISH

NITISH MEHRA

EXECUTIVE CHEF

UNPLUGGED Courtyard Agra

today we will show you healthy salad,dessert & shakes menu which chef nitish has created.

CHEF NITISH SAYS,

EAT GOOD

FEEL GOOD

HEALTHY MENU

SOUPS & STEWS

EYED & KALE stew

(smokey black eyed peas and kale ccabbage soup)

 Calories per serving of Kale and Kidney Bean Soup
105 calories of Beans, Kidney beans dark red 3 serv can, (0.75 serving)
27 calories of Kale, (0.75 cup, chopped)16 calories of Olive Oil, (0.13 tbsp)
13 calories of Del Monte Diced Tomatoes, No Salt Added, (0.25 cup)
ZAHRA BI LABAN stew

(cauliflower in yogurt sauce)

 Cauliflower is an excellent source of vitamin C, vitamin K, folate, pantothenic acid, and vitamin B6. It is a very good source of choline, dietary fiber, omega-3 fatty acids, manganese, phosphorus, and biotin. Additionally, it is a good source of vitamin B1, B2, and B3, the minerals potassium and magnesium, and protein.

MINESTRONE SOUP

(Thick soup of Italian origin made with vegetables)

 This food is an excellent source of vitamin A, and is a good source of dietary fiber. On the other hand, it is very high in sodium. This food contains no reportable trans fat. Its

LEEKS & POTATO

(Creamy potato and leeks soup)

A 200 g serving of potato leek soup -- approximately 1 cup -- contains 90 to 100 calories, 

PROTEIN & VITAMEIN SALAD

FATOUSH SALAD VEG/NON VEG

(Colourful tossed salad with a lemony garlic dressing)

3.7 ounces (105 grams) of Fattoush salad has only 73 calories and to compare, it's less than a half a small can of coke. Fattoush salad is high in vitamin A, vitamin C and very low in cholesterol.

GREEK SALAD VEG/NON VEG

(greek salad is made with pieces of diced tomatoes cucumber,onion feta cheese and olives)

 Most of the vegetables contain 15 or fewer calories per serving, while feta cheese contains 75 calories per ounce and Kalamata olives may contain 7 or more calories per fruit.drizzle of vinegar or lemon juice and a teaspoon of olive oil will add about 40 to 45 calories.. 

TOSS GREEN SALAD VEG/NON VEG

(Top with salt and pepper tomatoes,cucumber,onion and carrot with olive oil vinegar dressing)

A 1 1/2-cup tossed salad containing just vegetables has about 33 calories. If your salad also contains eggs and cheese, the same-sized salad has about 102 calories, and when you top your salad with chicken instead, it will have about 105 calories.

SPECIAL KALE SALAD                                                    

(We compiled our favorite kale salad recipes tossed with delicious ingredient and homemade  dressing)

 Kale is low in calorie, high in fiber and has zero fat. One cup of kale has only 36 calories, 5 grams of fiber and 0 grams of fat. It is great for aiding in digestion and elimination with its great fiber content. It's also filled with so many nutrients, vitamins,

PROTEIN SHAKES & SMOOTHIES

 CARROT & BEETROOT SMOOTHIES

(Fresh carrot and beetroot blended with yogurt)

Ingredients (To blend)

carrot – 50 gms washed, skin peeled and cut

beetroot – 50gms washed , skin peeled and cut

yogurt – 150 ml

water – 50ml

Toppings (optional)

Almonds flakes 1tsp

Nut mix, raisins – 1tsp

Procedure

Blend all the ingredients under with milk/yogurt

Pour the smoothie into tall glass

BANANA KIWI ALMONDS SMOOTHIE

(Fresh banana and kiwi almonds blended with yogurt)

Ingredients (To blend)

banana – 50gms washed, skin peeled and cut

kiwi - 50gms washed, skin peeled and cut

milk – 200 ml

protein – 1/2tsp

Toppings (optional)

Almonds - 1tsp

Nut mix, raisins – 1tsp

Procedure

Blend all the ingredients under with yogurt

Pour the smoothie into the glass

SAPODILLA PROTEIN

Ingredients (To blend)

Sapodilla / Sapota – 200 gms washed, skin peeled and cut

milk – 200 ml

protein – 1/2tsp

Toppings (optional)

Almonds

Nut mix, raisins – 1tsp

Procedure

Blend all the ingredients under with milk / yogurt

Pour the shake into the glass

STRAWBEERY PROTEIN

Ingredients (To blend)

Strawberry– 150 gms washed and cut

milk – 200 ml

protein – 1/2tsp

Toppings (optional)

Almonds

Nut mix, raisins – 1tsp

Procedure

Blend all the ingredients under with milk / yogurt

Pour the smoothie into tall glass

HEALTHY SWEET DESSERT

OATS PANCAKES/ STRAWBERRY/ORANGE/ KIWI

(Combine oats flour three flavour pancakes)

Calories per serving of Oat Flour Pancakes39 calories of Oats, Quaker, (0.13 cup)16 calories of Canola Oil, (0.13 tbsp)9 calories ofEgg, fresh, whole, raw, (0.13 large)5 calories of Yogurt, plain, low fat, (0.03 cup (8 fl oz))
0 calories of Baking Powder, (0.13 tsp)0 calories of Salt, (0.13 dash)0 calories of Water, tap, (0.09 cup (8 fl oz)

so finaly we thanks to chef nitish mehra

to giving us summer healthy menu

due to covid 19  follow guidelines.

STAY HOME STAY SAFE.

#chefnitishmehra

#healthymenu