High Protein Tangy Tomato Red Sauce Pasta

  • Prep Time: 30 Mins
  • Cooking Time: 15 Mins
  • Total Time: 45 Mins
  • Cuisine: Italian
  • Serving: 2


  • Prolicious penne / Macaroni pasta: 100 g
  • Tomato: 4 no.
  • Garlic: 10 flakes
  • Basil: few leaves (garnish)
  • Black pepper: ½ tsp
  • Chilli flakes: 1 tbsp
  • Oregano: 1 ½ tbsp
  • Olive oil: 1 tbsp
  • Parmesan cheese: 2 tbsp
  • Salt: 1 tsp


  1. Boil the water with salt and cook the pasta for 12 mins.
  2. Drain the water from the pasta. Keep aside.
  3. On a grate place the tomatoes and smoke for 30 mins or till they are slightly golden and still firm. Cool the tomatoes and make it into a puree.
  4. In a pan, add oil. After it heats a bit. Add the chopped garlic and stir.
  5. Now add in the tomato puree and stir well.
  6. Add the salt, black pepper, chilli flakes and oregano into the puree.
  7. Bring the puree to a boil. Let the oil separate from the sides.
  8. Add the boiled pasta and stir well.
  9. Garnish with parmesan cheese and basil leaves.

Notes, Tips & Facts 

  1. Line the tray with parchment paper to avoid the pasta from sticking.
  2. To avoid pasta from sticking to each other, add few drops of oil while boiling.


Steps to make a healthy smoothie:

  1. Choose a base
  2. Choose fruits or vegetables
  3. Choose extras

Choices for base:

  • Natural peanut butter.
  • Natural almond butter.
  • Plain soymilk (unsweetened)
  • Plain high-protein almond milk (unsweetened)
  • Plant-based yogurt
  • Coconut water

Choices for fruits and vegetables: Fresh or frozen

  • Strawberries
  • Blueberry
  • Carrot
  • Celery
  • Spinach
  • Beetroot
  • Banana
  • Pineapple

Choices for extras:

  • Lime juice
  • Almonds
  • Dates
  • Turmeric
  • Cocoa powder
  • Ginger


  1. Choose ingredients from each component. You can choose more than one ingredient.
  2. In a blender, add a few pieces of ice along with other ingredients. Blend everything together till a smooth consistency is achieved.
  3. Tastes best when consumed immediately. If there is a need to be stored, refrigerate and consume within 1-2 days.

Baked eggplant


Serves 2

  • Eggplant/ aubergine, cut lengthwise- 1 no.

  • Tomato, chopped- 1 cup

  • Garlic, minced- 2-3 cloves

  • Cumin powder- 1 tsp

  • Chili powder- 1 tsp

  • Coriander leaves, chopped- A bunch

  • Olive oil- 2 tbsp

  • Salt and pepper to taste


  1. Preheat the oven to 230 degree Celsius.
  2. Line the baking tray with parchment paper. Put the sliced eggplant on top.
  3. Mix chopped tomatoes, garlic, cumin powder, chili powder, salt and pepper. Put this mixture on top of the eggplant.
  4. Drizzle the olive oil on each eggplant.
  5. Bake for 15-20 mins.
  6. Garnish with coriander leaves before serving.

Avocado-Mango salad


Serves 4

  • Avocado, cut into cubes- 1 No.

  • Mango, cut into cubes- 1 No.

  • Onion, chopped- ½ cup

  • Tomatoes, chopped- ½ cup

  • Kidney beans/black beans- 1 cup

  • Lime juice- to taste

  • Salt and pepper to taste

  • Olive oil- 2 tbsp

  • Coriander leaves- to garnish


  1. Put the first 5 ingredients in a bowl. Mix everything.
  2. Add lime juice, olive oil, salt and pepper to the bowl. Toss everything together.
  3. Serve it as a meal or as a side dish.

Pumpkin and Carrot soup


Serves 4

  • Olive oil- 30ml

  • Onion, chopped- ½ cup

  • Garlic, finely chopped- 2-3 cloves

  • Pumpkin, chopped into 1-inch pieces- 1 cup

  • Carrots, chopped- ¾ cup

  • Vegetable stock or water- To cook

  • Plant-based cream- ½ cup

  • Salt and pepper, to taste

  • Spices, cumin, turmeric, chili powder- as per taste

  • Roasted sunflower seeds, for garnish (optional)


  1. On a medium heat fry onion and garlic for 2 to 3 minutes.
  2. Add pumpkin, carrot, and cook for 5 minutes, stirring occasionally.
  3. Add vegetable stock/water and spice mix. Use spices of your preference and mix everything together. Lower the heat and cover. Let it simmer for 25 minutes.
  4. Remove the soup from heat. Blend the soup using an immersion blender.
  5. Add cream and check for seasoning. Add salt and pepper as per taste preference.
  6.  Serve hot in bowls. Garnish with a swirl of cream and sunflower seeds

Avocado-Quinoa lunch bowl


Serves 2

  • Avocado- 1No.

  • Quinoa- 1 cup

  • Baby spinach- 1 cup
  • Chickpea (soaked overnight)- ½ cup

  • Sweet potato- 1no.

  • Cherry tomatoes- ½ cup

  • Lime- 1no.

  • Sesame seeds- Optional


  1. Cook Chickpea, quinoa and sweet potato separately. Use seasoning of your preference.
  2. Chop avocado and cherry tomatoes and keep aside. Use lime juice to prevent avocados from oxidising.


  1. In a bowl, arrange all the cooked and chopped ingredients together.
  2. Use lime juice, salt and pepper and mix everything together. Drizzle a little bit of olive oil if preferred.
  3. Serve immediately.

Over Night Oats



  • ½ cup rolled out oats
  • ½ cup almond milk
  • ¼ cup non-fat Greek yogurt
  • 1 tablespoon chia seeds
  • 1 tablespoon sweetener of choice honey or maple syrup
  • 1/4 teaspoon vanilla extract
  • Peanut Butter & Jelly
  • 1 tablespoon strawberry jam
  • 1 tablespoon peanut butter
  • ¼ cup diced strawberries
  • 2 tablespoons peanuts crushed
  • Apple Pie
  • 1/4 cup diced apples
  • 2 teaspoons maple syrup
  • ¼ teaspoon ground cinnamon
  • Banana Nutella
  • ½ banana sliced
  • 1 tablespoon Nutella
  • 1 tablespoon hazelnuts crushed
  • 1 tablespoon chocolate chips
  • Almond Joy
  • ¼ cup shredded coconut
  • 1 tablespoon almonds chopped
  • 1 tablespoon chocolate chips
  • 2 teaspoons maple syrup


Place all ingredients into a large glass container and mix until combined.

Cover the glass container with a lid or plastic wrap. Place in the refrigerator for at least 2 hours or overnight. Toppings can be added the night before or immediately before serving.

Uncover and enjoy from the glass container the next day. Thin with a little more almond milk or water, if desired.

Mexican Lentil Soup


  • 2 tablespoons extra virgin olive oil
  • 1 yellow onion, diced
  • 2 carrots, peeled and diced
  • 2 celery stalks, diced
  • 1 red bell pepper, diced
  • 3 cloves garlic, minced
  • 1 tablespoon cumin
  • 1/4 teaspoon smoked paprika
  • 1 teaspoon oregano
  • 2 cups diced tomatoes and the juices
  • 2 diced green chillies
  • 2 cups green lentils, rinsed and picked over
  • 8 cups vegetable broth
  • 1/2 teaspoon salt
  • dash (or more) hot sauce,
  • fresh cilantro, for garnish
  • 1 avocado, peeled, pitted, and diced 


Heat olive oil in a large pot over medium heat. Add onion, carrots, celery, and bell pepper. Saute until beginning to soften, about 5 minutes. Add garlic, cumin, paprika, and oregano and saute another minute.

Add tomatoes, chillies, lentils, broth and salt. Bring to a simmer. Simmer the soup with the lid tilted until lentils are tender, about 30-40 minutes. Season to taste with salt and pepper.

Serve Mexican Lentil Soup topped with fresh cilantro, avocado, and a few dashes of hot sauce.

High Protein Vegan Salad



  • 400gm green kidney beans (or red ones, if greens aren’t available)
  • 400gm lentils
  • 1/4 cup tomatoes
  • 2 tbs peanut butter
  • 1 tbs tahini
  • 1 tbs tamari
  • 1 tbs vinegar
  • 2 tbs hot sauce


  • Whisk together all ingredients in a bowl until they come together to a smooth dressing.

Mix beans, lentils and tomatoes. Top with dressing and enjoy!

Khakhra Tacos

Ditch Fried Taco shells for whole wheat khakhra base. Taco shells are also made of corn flour which is heavier for the kids to digest. Even though the khakhras are thinner and crisper they can hold the weight of all the toppings.

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