Top 10 Healthy Diet for modern lifestyle

A healthy diet is a diet that helps to maintain overall health.A healthy diet provides the body with essential nutrition, fluid, macro nutrients, micro nutrients, and adequate calories. A healthy diet supports energy needs and provides for human nutrition without exposure to excessive weight gain from consuming more calories then the body requires. A healthy diet contains a variety of different foods so that the body can get the nutrients it requires to function properly. Soy Milk, Tofu, Broccoli, Brussels Sprout, Quinoa, Oats, Millet, sprout, blueberry, zucchini, are excellent foods from a nutritional and health perspective. It can be cooked in different ways. It is good for all age group.

1/ Soy milk- (rich folate, vitamin B,E,D,K, high essential fatty acids )

2/ Tofu-(rich protein, essential amino acids, good source of iron, calcium low calorie )

3/ Quinoa-(rich protein, gluten- free, good source of iron, antioxidants, anti-inflammatory)

4/ Sprouts- (rich dietary fiber, rich folate, Vitamin C, A)

5/ Broccoli-( rich folate, good source of Vitamin K and C, dietary fiber )

6/Barnyard Millet-( rich fiber,good source of calcium, phosphorus, antioxidants)

7/ Oats-( rich antioxidants,rich fiber, gluten -free, Vitamin E, low glycemic index, presence of beta glucan)

8/ Blueberry-( rich phytonutrient, fiber, rich folate, good for brain, antioxidants)

9/ Brussels sprouts-(rich vitamin C and K, good source of Omega 3- fatty acids,anti bacterial,anti viral,anti carcinogenic properties)

10/ Zuchini

Spring onion, lemon, bell pepper are other three important ingredients which increase flavor of food and use frequently in many recipes. These are good for digestion, immune system, heart, antioxidant .

1/-Soy Milk

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Soy milk originated in East Asia, China . Soy Milk is a plat based drink produced by soaking and grinding soybeans, boiling the mixture, and filtering out remaining particulates. Soy milk is good for healthy skin, heart, bone and also weight loss .

Make Soy Milk @Home

Ingredients


    • Soy bean –1 cup
    • Water
    • For flavor-strawberry/ blueberry/banana/chocolate powder/vanilla essence /Any sweetener( Optional)

Method


Step 1 –Rinse the soybeans with water 2-3 times.

Step2-Take soybeans in a large bowl and add 3-4 cup water and cover it bowl and keep a side for 12 hours/overnight.

Step3- Remove seed from water and rub beans with hands to loosen the husks. Add water and remove all loosened skin of soybeans.

Step4-Take de-hulled beans in a blander and add 2-3 cup water and bland it 3-4 minutes.

Step5-Place a muslin cloth over a strainer, then place a the strainer over a bowl. Pour soymilk and stain it. Collect milk and boil it with stirring.

Step6- Cool milk and use it.

For strawberry flavor milk- take chilled milk and chopped strawberry in a blander and bland it 1-2 minutes .Pour in to glass and serve it. Milk can store in a refrigerator for 2 days.

2/-Tofu( Bean curd)

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Tofu, also known as bean curd, is a food cultivated by coagulating soy milk and then pressing the resulting curds into soft white blocks. It is a component in East Asian and Southeast Asian cuisines. Tofu has a subtle flavor and can be used in savory and sweet dishes. Tofu has a low calorie count and relatively large amount of protein, iron and calcium. Using tofu varieties of dishes can be made; which is loved by everyone.

Make Tofu @Home

Ingredients


  • Soy bean Milk – 2 liter
  • Coagulant( choose any one)
  • Fresh lemon juice – 1 tbsp or
  • Gypsum/terra alba/calcium sulphate-2 tsp or
  • Magnesium chloride(Nigari flakes)–1 tsp or
  • Liquid Nigari(Magnesium chloride)-1/2 tsp
  • Cheese clothes/cotton handkerchief/Muslin cloth
  • Any heavy weight item like pressure cooker, mortar

Method


Step 1 – Take soy milk in large bowl and boil it. Remove from heat and cool it for 5 minutes.

Step 2 – Dissolve coagulnt in a 1 cup of water hot water.

Step 3 – Mix coagulant in to soy milk and stir gently. Keep it aside for 15-20 minutes until mixture is completely curdled .

Step 4 – Keep strainer on top of bowl and cover with cloth then pour the curdled milk.

Step 5 – Drain the water completely.

Step 6 –Fold cloth and Put heavy weight item on top of it and keep it for 30 minutes.

Step 7 – After 30 minutes it will become in hard and block shape.

Step 8 – Keep tofu in water in sealable container and place in the freezer. Change water daily.

Note-Use less coagulent for soft texture.

Garlic flavored Tofu

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Ingredients


  • Tofu -5-6 pieces
  • Garlic-2 tsp finely chopped
  • Salt to taste
  • Soy sauce-1 tsp
  • Red chili flakes-1/2 tsp
  • Olive oil-1 tbsp
  • Black paper powder-1/2 tsp
  • Yellow,red bell paper-1/2 cup chopped
  • Sesame seed-1/2 tsp,roasted
  • Corn flour-1 tbsp
  • Spring onion-3 tbsp

Method


Step 1 – Take A large plate place rectangular piece tofu,sprinkle corn flour, pinch of salt, 1/2 tsp olive oil and gently mix cover it keep aside for 10 minutes. keep aside.

Step 2 –Heat nonstick pan and add olive oil add coated tofu and cook it 2-3 minutes in medium heat, remove from pan keep aside. Same pan add bell paper and cook 1 minutes . Add garlic and red chili flakes mix well. Add soy sauce and mix well, add black paper powder, fried tofu and cook 1-2 minutes and remove from heat. Add spring onion and roasted sesame seed and serve it.

3/-Broccoli-

Broccoli is an edible green plant in the cabbage family whose large flowering head is eaten as a vegetable.It is often boiled or steamed but can also be eaten raw. Blanching( after boiling keep broccoli in ice water for 2-4 minutes then dry with kitchen towel) of broccoli gives crunchiness and nice green color.

Stir fry garlic flavor crunchy Broccoli

Ingredients


  • Tenderstem Broccoli -5-6 pieces
  • Garlic-2 tsp finely chopped
  • Salt to taste
  • Soy sauce-1 tsp
  • Red chili flakes-1/2 tsp
  • Olive oil-1 tbsp
  • Black paper powder-1/2 tsp
  • Yellow,red bell paper-1/2 cup chopped
  • Lemon juice-1/2 tsp

Method


Step 1 – Take A large bowl add 2-3 glass of water,1/2 tsp salt and boil it.In boiling water add broccoli and cook 2-3 minutes till tender. Remove from heat and quickly dip broccoli into ice water, keep 3-5 minutes.Take out broccoli and dry it on kitchen towel proper and keep aside.

Step 2 –Heat nonstick pan and add olive oil broccoli and stir fry 1-2 minutes . Add bell paper and cook 1 minutes . Add garlic and red chili flakes mix well. Add soy sauce and mix well, add black paper powder and remove from heat. Add lemon juice and mix well.

Enjoy it !!!!

4/-Brussels Sprout

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Brussels Sprouts are a green vegetable popular in Brussels,Belgium and may have originated and gained its name there.It is good source of vitamin C and K, Omega3-fatty acids. It is good for brain, eyes, and good blood purifier.

Stir fry cheesy Brussels Sprouts-

Ingredients-


  • Bussels sprouts- -6-8 pieces
  • Garlic-2 tsp finely chopped
  • Salt to taste
  • Soy sauce-1 tsp
  • Red chili flakes-1/2 tsp
  • Olive oil-1 tbsp
  • Black paper powder-1/2 tsp
  • Yellow,red bell paper-1/2 cup tingle cut
  • Parmesan cheese

Method


Step 1 –Wash Brussels sprouts with water 2-3 times. Remove loosen leaves and give 2 cross slit in back side,cut also small stem.

Step 2 –Heat nonstick pan and add olive oil and cook brussels sprouts 2-3minutes in low medium heat till upper skin little golden brown. Add little salt(pinch) mix it,add bell paper and cook 1-2 minutes . Add garlic and red chili flakes mix well. Add soy sauce and mix well, add black paper powder and remove from heat. Add Parmesan cheese and mix well.

Enjoy it !!!!

5/-Quinoa

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Quinoa originated in the Anden region of northwestern South America. Quinoa is gluten-free and considered easy to digest. Quinoa is a whole grain cooked over the stove like rice. It is good source of fiber, protein, Iron,Omega 3-fatty acids. It is good for heart,bones, brain. Quinoa’s nutty flavor and light crunch make it delicious and it can eat as salad/meal/ breakfast. Lemon juice, soy sauce, vegetables, spring onion make it more delicious.

Quinoa with stir fry vegetables

Ingredients-


  • Quinoa-1/2 cup
  • Broccoli-3-4 pieces
  • Brussels sprout-5-6 cut half
  • Garlic-2 tsp finely chopped
  • Salt to taste
  • Soy sauce-1 tsp
  • Red chili flakes-1/2 tsp
  • Olive oil- 2 tbsp
  • Black paper powder-1/2 tsp
  • Yellow,red bell paper-1/2 cup tingle cut
  • Lemon juice-1 tsp

Method


Step 1 –Wash quinoa with water 2-3 times, keep aside.

Step2-Heat nonstick pan add 1 tsp olive oil, add quinoa and roast it 1minutes. Add 1 cup of water,1/2 tsp salt,1/2 tsp black paper and cover it cook 6-7 minutes, till quinoa absorb all water and puffed up. remove from heat and cover lid for 10 minutes, keep aside.

Step 3 – Take a large bowl add 2-3 glass of water,1/2 tsp salt and boil it.In boiling water add broccoli and cook 2-3 minutes till tender. Remove from heat and quickly dip broccoli into ice water, keep 3-5 minutes.Take out broccoli and dry it on kitchen towel proper and keep aside.

Step 4 –Heat nonstick pan and add olive oil, Brussels sprout 2-3 minutes till little brown, add broccoli and stir fry 1-2 minutes . Add bell paper and cook 1 minutes . Add garlic and red chili flakes mix well. Add soy sauce and mix well, add black paper powder and remove from heat. Add lemon juice and mix well, add cooked quinoa and serve it.

6/-Oats

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Oats are a nutrient-rich, gluten free, cereal grain. The established property of their cholesterol lowering effects has led to acceptance of oats as a health food. Oats can be prepared so many different ways.Oatmeal, porridge, pancake, bread,muffins can make with oats.

Spicy yogurt oat pancake-

Ingredients-


  • Oats-1/2 cup
  • Salt -1/2 tsp
  • Cumin powder-1/2 tsp
  • Red chilipowder-1/2 tsp
  • Coriander leaves-2 tbsp chopped
  • Yogurt-1/2 cup
  • water- 2 tbsp
  • Olive oil- 1 tbsp
  • Black paper powder-1/2 tsp

Method


Step 1 –In nonstick pan dry roast oats for 1-2 minutes .Take oats in grinder and make fine powder. Add yogurt and all spices,coriander leaves, salt,water and griend it 1 minutes so all spices mix proper. Batter is ready, keep aside.

Step2-Heat nonstick pan add 1 tsp olive oil, pour spoonful batter and cook 1-2 minutes in medium flame.turn with spatula and cook 1-2 more minutes other side . Serve with any dip/yogurt/ sauce.

7/-Sproutswp-1523100575991..jpeg

Sprouts are super food due to its high nutritional value and health benefit. Homemade sprouts are healthy,fresh, and also it can make with own choice.

Ingredients-

  • Green mung beans-1/2 cup
  • Chickpeas-2 tbsp
  • Coriander leaves-1 tbsp
  • Green chili-1 tbsp finely chopped
  • Salt- to taste
  • Cooking oil(olive oil)-1 tbsp
  • Red yellow bell paper-2 tbsp chopped
  • Tofu-8-10 small cubes
  • Black paper powder-1/2 tsp
  • Lemon slice-

Method


Step 1 – Wash and soak mung beans, chickpeas for 8-10 hours(overnight) in sufficient water in separate bowl.

Step 2 – After 8 hour wash mung beans, chickpeas with fresh water . Strain all the water.Mix it all into large bowl and cover with lid keep aside for 6-8 hours till beautiful sprouts come from the beans,chickpeas.

Step 3 – Heat a pan add1 tbsp oil in pan add green chili,bell paper ,tofu and stir fry it 1 minutes. Remove it and keep aside, same pan add add sprouts and cook in medium flame for 2-3 minutes till soft.Remove from heat add coriander leaves, fried tofu and paper, lemon juice mix it proper serve as breakfast/ salad /side dish.

8/-Blueberry

A blueberry is a berry,a very small fruits.Many types of blueberries grow in North America and eastern Asia. It is good source of Vitamin C, Dietary fiber . It is good for heart, brain, digestion, eyes.

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Blueberry yogurt

Greek yogurt is full of protein and blueberry contain full of fiber both make perfect breakfast.

Ingredients (Serving-2 )

  • Greek yogurt – 1cup
  • Maple syrup/honey/agave nectar-2 tbsp
  • Blue berry-1/2 cup

Method


Step 1- Keep blueberry in freezer for 15 minutes.

Step2-In blander take cooled fruits and honey and bland it make smooth puree.Pour puree in a bowl and strain it(optional), collect puree.

Step3-In a bowl take Greek yogurt , puree and mix it gentle. Keep in refrigerator for 10 minutes .

Enjoy fresh Blueberry yogurt !!!!!

9/- Barnyard Millet

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Millet are most digestive , gluten free grains.It is good for all age group . It is good source of fiber, protein,amino acid, antioxidants . Nutty flavor and soft texture makes is good for breakfast/ side dish /meal. It can cook lots of ways.

spicy millet topped with tofu and bell paper

Ingredients (For 2 serving)


  • Barnyard millet – 1 cup(Wash and soaked for 10 minutes)
  • White paper powder-1/2 tsp
  • Salt – 1/2 tsp
  • garlic-1 tbsp finely chopped
  • Cumin seed – 1 tsp
  • Green chili- 1 finely chopped
  • Coriander leaves-2 tsp for garnishing
  • Tofu-5 small pieces
  • Red,yell bell paper-1/2 cup chopped
  • Olive oil – 2 tbsp
  • lemon juice-1/2 tsp

Method


Step 1 – Heat1 tbsp oil in a pan add cumin seed when seed crackle, millet and roast 1-2minutes, add 2 cup water,salt, and mix it proper cover it cook in low medium flame for 5-8 minutes till millet absorbed all water and became soft. Remove from heat and cover it for 10 minutes.

Step2-Heat 1 tbsp oil in pan add chopped garlic,bell paper and tofu cook 1 minutes add white paper powder,salt and mix well. Remove from heat,pour it into cooked millet.add lemon juice,coriander leaves and mix well.

Enjoy it!!!!!

10/-Zuchini

Zuchini(courgette) are a type of fruit . It is good source of magnesium, potassium and vitamin B,C . It is good for heart, hairs, eyes .Useually they are served cooked. It can be prepared using a variety of cooking techniques, including steamed,boiled, grilled, stuffed, and baked .

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Baked Zuchini

Ingredients-


  • Zuchini-2 pieces
  • Garlic- tsp finely chopped
  • Onion-1/2 cup chopped
  • Salt -1/2 tsp
  • Baby tomato-1 cup cut into half
  • Red chili flakes-1/2 tsp
  • Olive oil-1 tbsp
  • Black paper powder-1/2 tsp
  • Yellow,red bell paper-1/2 cup chopped
  • White paper powder-1/2 tsp
  • garlic salt-1/2 tsp
  • Italian herbs mix-1 tsp
  • Parmesan cheese

Method


Step 1 –Wash zucchini and cut into half lengthwise. Scoope out center and make cavity for stuffing.

Step2-heat nonstick grill and ,spray little oil .Put zuchini and cook it8-10 minutes in medium flame.

Step 3 –Heat nonstick pan and add 1 tsp olive oil add garlic,onion and saute it add tomato and saute it 1-2 minutes add salt,chili flakes mix well ,keep aside.

Step4-Pre heat oven180 degree for 1o minutes. Greased baking tray with little oil,keep aside.

Step5- Take zucchini and fill with stuffing,sprinkle,white paper powder ,garlic salt,and Italian herbs. Put some Parmesan cheese on top of stuffing. Place stuffed zucchini in baking tray.

Step6-Place baking tray and bake it10-12 minutes.

Enjoy it !!!!

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82 Comments Add yours

  1. Wow… Amazing post and all the recipes are delicious 😋. I LOVED THE PLATING OF ALL MORE…. 👏👏👏

    Liked by 7 people

    1. Thanks so much 🙏

      Liked by 3 people

  2. jmsabbagh says:

    Wonderful Recipes , enjoy each one of them .Keep the good work,regards Jal

    Liked by 6 people

    1. Thank you very much for your kind appreciation

      Liked by 2 people

  3. mistimaan says:

    Loved the recipes

    Liked by 6 people

  4. gary j says:

    Dear person. Thankyou so very much. All of your work is a blessing.

    Liked by 6 people

    1. Thank you very much Gary

      Liked by 3 people

  5. Mouth watering.. I tried cooking quinoa before but it was a failure, ,I’ll follow this and let’s see.. thank you for your recipes

    Liked by 4 people

    1. This time I am sure you will get it right ..thank you

      Liked by 3 people

      1. Fingers crossed 🙂

        Liked by 4 people

  6. jyo says:

    Beautiful recipes….love all the recipes especially making soya milk and tofu….really impressive share💯

    Liked by 6 people

    1. Thanks so much for your kind appreciation🙏

      Liked by 2 people

  7. Delicious recipes😍😋
    Must needed recipes for vegetarians.
    You should definitely go and check out diet articles on my blog https://bit.ly/2Kw8ivf

    Liked by 4 people

    1. Sure I will check it out .. thanks

      Liked by 2 people

  8. chatou11 says:

    I like the way you give all instructions to make recipe. I don’t like Tofu, with what could I replace it.
    chatou

    Liked by 3 people

    1. Thanks so much for your kind appreciation. With regards to your question ..Tofu can be replaced with cottage cheese.

      Liked by 2 people

  9. Reblogged this on .

    Liked by 5 people

    1. Thank you very much !!!

      Liked by 2 people

  10. Yes, plant-based foods are a key part of a healthy lifestyle. Thanks for sharing all these recipes! 🙂

    Liked by 4 people

    1. You are very welcome..

      Liked by 2 people

  11. Ankur Mithal says:

    Eating healthy is the need of the hour/day/month…

    Liked by 3 people

    1. Very true… thanks 🙏

      Liked by 2 people

  12. reocochran says:

    This was well presented and each recipe delicious and important in the healthy ingredients. 🎈🎉

    Liked by 3 people

  13. Baked zucchini looks amazing!

    Liked by 4 people

    1. Thank you very much!

      Liked by 1 person

  14. wow, all the recipes look so yummyyyy!!

    Liked by 2 people

  15. The pancakes and yogurt sound good. All of them look yummy,

    Liked by 1 person

  16. Vivian Lee says:

    What a great list! Love the helpful recipes associated with each.

    Liked by 3 people

    1. Thank you very much Vivian for your kind appreciation.

      Liked by 2 people

  17. wzeig says:

    Miam, ça parait bien bon tout cela.. Bon dimanche.

    Liked by 3 people

  18. Merci pour l’abonnement à mon blog – et aussi for your healthy recipes 🙂 amitiés

    Liked by 3 people

  19. Garlic tofu?? I have to try it… yum

    Liked by 3 people

    1. Thank you very much for re-blogging and for lovely comment.

      Liked by 1 person

  20. I eat some of these items on your list regularly, but probably could do better at incorporating more soy into my diet. I love the idea of a spicy oat pancake. I’ll have to try that one.

    Liked by 3 people

    1. Thank you very much Ellen!!! Please try spicy oat pancake, I am sure you love it. This is also one of my favorite and my kids also loves it.

      Liked by 1 person

  21. Solitaire says:

    Absolutely wonderful!

    Liked by 3 people

  22. greenfrog says:

    Healthy food is the best👍💯

    Liked by 3 people

    1. Fully agree with you 🙂

      Liked by 2 people

  23. Misha Bagga says:

    I love all of them except for the 9th one 😊 great post

    Liked by 3 people

  24. Reblogged this on Alessandria today.

    Liked by 2 people

    1. Thanks so much for re-bloggin .

      Liked by 2 people

  25. lifestyleanddecor says:

    Amazing, just shared this on Facebook.

    Liked by 3 people

    1. Thank you very much for your kind appreciation .

      Liked by 1 person

  26. So attractively presented… such healthy dishes! 👍Thanks so much for your visit, really glad to have you stop by. Have a lovely day! 😃

    Liked by 3 people

    1. Thanks so much for your kind appreciation .

      Liked by 2 people

  27. Manahil says:

    Never thought that healthy food could be delicious too. I’ll soon try the soy milk recipe, thanks❤️

    Liked by 2 people

  28. nafiseseyedbagher says:

    i never thought that how much the vegetables can has recipes, thanks

    Liked by 2 people

  29. Excellent post. I love the breakdown of what nutrients are in the recipes and how they work for you. Unfortunately I cannot eat Soy as I have endometriosis. Neither can my sisters. I will be adding the oat pancake and quinoa recipes to our list! Seems to be plenty of protein in those without needing the soy.

    Liked by 2 people

    1. Thank you very much for re-blogging

      Liked by 1 person

  30. Amazingade says:

    Nice recipes! Will try a few. Thank you for sharing

    Liked by 2 people

    1. Great idea.. thank you very much!

      Liked by 1 person

  31. erikamarie says:

    I have to try these out!

    Liked by 2 people

  32. Reblogged this on LinkyBird and commented:
    Another excellent blog!

    Liked by 2 people

  33. yum! I am doing a detox plan…I have my grocery list, I just need some ideas on how to put the ingredients together. This post has really inspired me! Thanks so much!

    Liked by 2 people

  34. tuckmeals says:

    Hi, love your recipes.

    Liked by 2 people

  35. Sprouts are my favorite…and it’s healthy too…

    Liked by 2 people

    1. Thanks,yes it’s healthy!!

      Liked by 1 person

  36. Nidhi says:

    Amazing ,and delicious 🍹🍽🍴

    Liked by 1 person

    1. Thank you very much Nidhi

      Like

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