Easy to cook Healthy Meals for healthy life Tasty world food | S1E5 | Day 5 Friday
⏲Timestamps for all 5 meals are below
0:00 Video starts
0:50 Spicy Sprouted Lentils
3:22 Honey Glazed Salmon with rice
5:55 Pre-workout
6:10 Exercise
6:27 Protein smoothie
7:25 Quinoa Stir- fry
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👇 Complete Written recipes are below
👉👉👉Process to make sprouts
●Soak lentils overnight or for 10 hours.
●Drain and rinse the lentils. Put them in the bowl and cover with a towel. ●Let it sit for 8 hours in a warm place.
●Shake the bowl or give a gentle stir so that each of the lentils get enough air circulation. Let it sit for another 8 hours.
●Repeat this for 2-3 days. You will see sprouts growing on the second day and they get longer on the third day.
●Keep them refrigerated and use as you need.
🧜♀️Meal 1 Breakfast Spicy Sprouted Lentils
●I am making 2 servings here. You can use half ingredients for 1 serving. Finely chopped 1 onion
●Add 1 tbs Avocado Oil & once the oil is heated add chopped onion. Add green chillies.
●Sauté the onion until caramelized or slightly brown in color
●Add sprouted beans.
●Add
Roasted Cumin powder 1/2 tsp
Red chilli flakes 1/2 tsp
salt to taste.
●Chop some tomatoes. Add tomatoes. Cover & cook for 2-3 minutes. Spicy ●Sprouted Lentil is ready.Serve with a glass of juice.Breakfast is ready.
🧜♀️🧜♀️Meal 2 Lunch Honey Glazed Salmon with rice
●Salmon 100 gm. I like to use wild salmon when possible, as it’s more flavorful & has more nutrients than farmed salmon
●Pat & dry the salmon, remove the skin if you want. or you can cook skin separately as well
●Season the salmon. I am using salt only. You can use other spices
as per your taste.
●Add 1 tbsp Avocado oil or Ghee on a pre-heated pan. Add the seasoned salmon & cook each side.
●This typically takes about 5 minutes per side for an average sized salmon fillet or you’ll notice that the skin around the sides start to turn white.
●Gently flip the salmon & let it cook for another 3-4 minutes. Add cooking wine. Add scallions
●1/2 tsp soy sauce. Lemon Juice 1/2. Mix well. Honey 1 tsp & let it cook for 1 minutes. Salmon is done. Drizzle the leftover sauce.
●Serve it with rice. Enjoy !!
🧜♀️🧜♀️🧜♀️Meal 3 Pre-workout
●1 cup of brewed coffee no sugar & 1 Rice cake
🧜♀️🧜♀️🧜♀️🧜♀️ Meal 4 Post Workout Protein Smoothie
●To a blender add
1 scoop whey protein
1 tsp Cocoa Powder
1 tsp Coffee
1 cup Almond Milk
1 Banana
●Process until smooth. Smoothie is ready
🧜♀️🧜♀️🧜♀️🧜♀️🧜♀️Meal 5 Dinner Quinoa Stir- Fry
●Prepare quinoa according to packet instruction.
●I am adding 1/4 cup of quinoa & 1 cup of water. Little salt. Let it boil. ●Reduce heat & cover. Simmer 10 -14 minutes or until liquid is absorbed. ●Add butter to the pan. Add Carrots. Broccoli chopped. Roughly chop Mushroom.
●Add bell peppers & onions. Add 1 handful of greens. Salt to taste & lemon juice. Add quinoa
●Add scallions. Quinoa stir-fry is ready to serve
●I am adding 1 half fried egg as well.
●You can skip this. Dinner is ready.. Enjoy !!
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