SNACK
REPLACEMENT
RECIPES
Exclusively for UHC members
SNACK
CHOCOLATE BARFI
B E ST F O R
IN GR E D IE N T S
Barfi
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1 cup almonds
¼ cup almond butter
½ cup jaggery powder
¼ cup almond milk
3 tablespoons cacao powder
pinch of rock salt
Toppings
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2 tablespoons grated coconut
1 tablespoon cashews, roasted
1 tablespoon almonds, roasted
MAKES : 15 barfis
TIME : 45 mins
PR E PAR AT IO N
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Prepare ¼ cup almond butter.
Prepare ¼ cup almond milk.
METHOD
1. Place almonds into a blender and blend until
a smooth powder. Do not over blend.
2. Heat a pot, add almond butter and almond
powder. Mix and roast for 5 minutes on low
flame until a little brownish colour.
3. Add jaggery powder and almond milk. Mix
everything together and cook for 2 minutes.
CHOCOLATE REPLACEMENT
Celebration
A sweet treat
4. Add cacao powder, cook and keep stirring
for 8 minutes until the mixture starts to leave
the pan. Make sure there are no lumps.
5. Switch off the stove. Add rock salt and mix.
Pour it on parchment paper and set it in a
rectangular shape with the help of a spatula.
6. Gently press the mixture to get an even
shape. Place it in a refrigerator for 2 hours.
7. Cut into desired shapes and top each barfi
with coconut and nuts. Serve and enjoy!
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SNACK
CHOCOLATE NUTTIES
B E ST F O R
Celebration
A sweet treat
MAKES : ¾ cup
TIME : 30 mins
~ Subah Saraf
IN GR E D IE N T S
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¼ cup jaggery powder
2 tablespoons water
½ teaspoon vanilla extract
1 teaspoon chia seeds, roasted
3 tablespoons cacao powder
¼ cup almonds, roasted
¼ cup cashews, roasted
pinch of rock salt
METHOD
1. Heat a saucepan. Add jaggery, water and
cook for 8 minutes on low flame until bubbles
start appearing and the consistency becomes
a little thick. Keep stirring in between.
2. Add vanilla, chia seeds and cacao powder. Mix
and let it cook for a few more minutes until a
thick caramel-like consistency is formed.
CHOCOLATE REPLACEMENT
“Can you imagine the taste of nuts rolled on caramel-y chocolate? Yes!
These delectable chocolate nutties will not dissapoint! They’re great as a
travel snack, or even to keep at home, for times when the craving hits!”
3. Add roasted nuts and mix well to evenly coat
the nuts with chocolate.
4. Switch off the stove, add rock salt and mix
well. Separate the nuts by breaking the lumps.
5. Take out these nutties on a plate to cool down.
6. Store them in an airtight container for 2 weeks.
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BREAKFAST
CHOCOLATE SMOOTHIE BOWL
B E ST F O R
An occasional
breakfast
SERVES : 2
TIME : 10 mins
~ Subah Saraf
IN GR E D IE N T S
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4 frozen bananas
½ cup coconut milk
PR E PAR AT IO N
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Take the bananas, peel, slice and put in
the freezer for about 6 hours
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Prepare ½ cup coconut milk.
2 tablespoons cacao powder
4 dates, de-seeded
pinch of rock salt
pinch of cinnamon powder
1 tablespoon peanut butter
(optional)
pinch of vanilla powder (optional)
METHOD
1. Place all the smoothie ingredients into a
blender and blend until smooth.
CHOCOLATE REPLACEMENT
“This is my favourite Sunday breakfast. It’s so quick and yet so delicious. I love
topping my chocolate smoothie bowl with mango, along with some pumpkin
seeds!
2. Pour into bowls and top with fresh seasonal
fruits and nuts of your choice.
Topping
• any seasonal fruits & nuts
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BREAKFAST
BUTTERY APPLE SLICES
B E ST F O R
Breakfast
A sweet treat
SERVES : 2-3
TIME : 20 mins
“I never thought that simply spreading peanut butter on apple slices and adding a
handful of nuts could create such a delicious snack. Every time I have it, I promise
IN GR E D IE N T S
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1 large apple
Sweet Peanut Butter
PR E PAR AT IO N
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Soak 2 tablespoons each of walnuts and
cashew separately in water for 6 hours.
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Prepare ¼ cup peanut butter.
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¼ cup peanut butter
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2 tablespoons jaggery powder
METHOD
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½ teaspoon cinnamon powder
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2 tablespoons water
1. Add all the sweet peanut butter ingredients into
a blender and blend into a thick smooth paste.
Topping
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1 tablespooon walnuts,
soaked and chopped
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1 tablespoon cashews, soaked
and chopped
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2 dates, de-seeded and chopped
or 1 tablespoon raisins
BREAKFAST REPLACEMENT
myself that I’ll only eat one, but I always end up having more. Hehe!” ~ Subah Saraf
2. Slice the apple horizontally into thin slices and
remove the seeds from the centre using a knife.
3. Spread the sweet peanut butter on the apple
slices, and add the toppings from above. Serve.
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BREAKFAST
APPLE PLATTER
B E ST F O R
Breakfast
Evening snack
SERVES : 2
TIME : 10 mins
“Eating sliced apples alone can be boring. Don’t worry, we got you. Dress them up with
some date sauce and topping and you’ll have a party going on in your plate!”
IN GR E D IE N T S
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PR E PAR AT IO N
Soak ¼ cup of almonds in water for 6 hours.
2 apples
Date Sauce
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¼ cup almonds, soaked
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¼ cup de-seeded dates
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¼ teaspoon cinnamon powder
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½ cup water
Topping
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1 tablespoon pumpkin seeds,
roasted
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1 tablespoon walnuts, roasted and chopped
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¼ teaspoon cinnamon powder
METHOD
1. Thinly slice the apples.
2. Add all the date sauce ingredients into a blender
and blend into a smooth sauce.
BREAKFAST REPLACEMENT
~ Himadri Pareek
3. Pour the date sauce on top of the apple slices.
Add the toppings from above and serve.
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WINTER BREAKFAST
SWEET POTATO CHAAT
B E ST F O R
Winter Breakfast
Evening Snack
SERVES : 2
TIME : 30 mins
“Though the best type of breakfast is a fruit-based meal, this warm option is for those
who find it difficult to consume fruits in the winter. It’s also a great snack for those
IN GR E D IE N T S
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2 cups boiled and sliced
sweet potato
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¼ cup sweet imli chutney (pg 36)
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2 tablespoons green chutney
(pg 36)
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2 tablespoons pomegranate
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2 tablespoons moong sprouts
~ Harshvardhan Saraf
PR E PAR AT IO N
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Boil 4 sweet potatoes in water.
Prepare sweet imli chutney (pg 36).
Prepare green chutney (pg 36).
METHOD
1. Place the boiled and sliced sweet potato in
serving plates. Add sweet imli chutney, green
chutney, pomegranate and moong sprouts.
Serve.
BREAKFAST REPLACEMENT
looking to gain weight, or those living highly active lifestyles.”
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NAMKEEN
KHATTA MEETHA CHIWDA
B E ST F O R
MAKES : 5 cups
IN GR E D IE N T S
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2 cups red rice poha
1 cup fox nuts, roasted and chopped
(makhana)
½ cup peanuts, roasted
¼ cup almonds, roasted and chopped
¼ cup cashews, roasted and chopped
¼ cup pumpkin seeds, roasted
¼ cup sunflower seeds, roasted
¼ cup raisins
Other Ingredients
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⅓ cup fresh curry leaves
1 teaspoon finely chopped green chilli
1 teaspoon wild mustard seeds (jakhiya)
1 teaspoon turmeric powder
1 teaspoon roasted cumin powder
1 teaspoon kasuri methi, blended
3 tablespoons jaggery powder
2 teaspoons black salt
TIME : 45 mins
METHOD
1. Heat a pot, add red rice poha and roast it for
5 minutes on a low flame until it becomes
crisp. Make sure to not over roast the poha.
Take it out on a plate to cool down.
2. Heat a pot. Add curry leaves, green chill and
sauté on low flame until crisp.
3. Add wild mustard seeds, turmeric powder,
roasted cumin powder, kasuri methi and mix.
4. Add roasted poha, fox nuts along with nuts,
seeds, raisins and jaggery powder into the pot.
NAMKEEN REPLACEMENT
Celebration
A namkeen snack
5. Mix all the ingredients together and roast
them for 5 minutes. Make sure to not apply
much force otherwise the poha might break.
6. Switch off the stove, add black salt and rock
salt. Mix, take it out on a plate to cool down.
7. Store them in an airtight container for 2 weeks.
2 teaspoons rock salt
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NAMKEEN
MASALA MAKHANA
B E ST F O R
Celebration
A namkeen snack
MAKES : 2 cups
TIME : 30 mins
“We all crave for something crunchy, something masalaedar to munch on. Be it
watching a movie with family or a snack to pack for your office, masala makhana
~ Himadri Pareek
IN GR E D IE N T S
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2 cups fox nuts (makhana)
1 teaspoon jaggery powder
½ teaspoon roasted cumin powder
½ teaspoon black salt
¼ teaspoon asafetida
¼ teaspoon rock salt
METHOD
1. Heat a pot and add fox nuts. Roast for 10
minutes on low to medium flame until crisp.
2. Add jaggery powder, roasted cumin powder
to the same pot and mix.
3. Switch off the stove. Add black salt, asafetida
and rock salt. Mix everything together.
NAMKEEN REPLACEMENT
won’t ever let you down.”
4. Take out these masala makhana on a plate
to cool down.
5. Serve and enjoy! Store them in an airtight
container for 2 weeks.
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NAMKEEN
MASALA POPCORN
B E ST F O R
MAKES : 2 cups
TIME : 20 mins
IN GR E D IE N T S
METHOD
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1. Place all the coconut masala ingredients
into a blender and blend until everything is
combined together.
¼ cup dry corn (for popcorn)
Coconut Masala
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½ cup blended dry coconut (gola)
½ teaspoon black salt
½ teaspoon cumin powder
¼ teaspoon black pepper powder
2. Heat a saucepan. Add the dry corn and
cover with a lid.
3. When the corn starts to pop, shake the
pan with your hands (take help of a cloth as
saucepan will be hot). Shaking is important
so the corn doesn’t stick and get burnt.
4. Once all the corn is popped, switch off the
stove and transfer the popcorn to a big
mixing bowl.
NAMKEEN REPLACEMENT
Celebration
A namkeen snack
5. Add the blended coconut masala to the
popcorn. Mix well with your hands, so the
buttery masala doesn’t settle at the bottom.
Serve.
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COOKIES
CHIA BAJRA COOKIES
B E ST F O R
Celebration
A sweet treat
MAKES : 15 cookies
TIME : 45 mins
“You could have one or two of these cookies in the evening with your herbal tea,
or even take them to your office to-go. They’re so crunchy that you’ll hear them
cracking in your mouth.”
IN GR E D IE N T S
METHOD
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1. Place all the ingredients in a mixing bowl
and knead the dough. Make sure there are
no lumps of jaggery.
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1 cup pearl millet flour (bajra)
⅔ cup blended dry coconut
(gola)
½ cup jaggery powder
2 tablespoons chia seeds
½ teaspoon kasoori methi
½ teaspoon green cardamom
powder
½ teaspoon lemon juice
pinch of rock salt
¼ cup water
2. Preheat the oven at 150°C for 10 minutes
and divide the dough into small balls of 1
tablespoon each. Place them on parchment
paper in a baking tray.
BISCUIT REPLACEMENT
~ Himadri Pareek
3. With the back of a spoon, gently flatten
the balls, as thin as possible. Make sure to
leave space in between each cookie dough.
4. Bake the cookies at 150°C for 25 minutes.
5. Allow the cookies to cool down for about
10 minutes before removing them from the
parchment paper.
6. Serve and enjoy! You can store them in an
airtight container for 2 weeks.
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COOKIES
ALMOND BISCOTTI
B E ST F O R
Celebration
A sweet treat
MAKES : 15 biscottis
TIME : 45 mins
“When the crunch of almonds and sweetness of jaggery comes together, MAGIC is
created! These almond biscottis have the potential of becoming a regular affair at
your place.”
IN GR E D IE N T S
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1 cup almonds, pulsed
PR E PAR AT IO N
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Prepare oats flour by blending rolled oats.
½ cup oats flour
METHOD
⅓ cup walnuts, pulsed
1. Place all the ingredients in a mixing bowl and
knead the dough. Make sure there are no lumps.
¼ cup jaggery powder
¼ teaspoon nutmeg powder
¼ teaspoon cinnamon powder
⅛ teaspoon rock salt
2 tablespoons water
2. Preheat the oven at 150°C for 10 minutes. Divide
the dough into small balls of 1 tablespoon each.
Place them on parchment paper in a baking tray.
BISCUIT REPLACEMENT
~ Subah Saraf
3. With the back of a spoon, gently flatten the balls,
as thin as possible. Make sure to leave enough
space in between each cookie dough.
4. Bake the cookies at 150°C for 25 minutes.
5. Allow the cookies to cool down for 20 minutes
before removing them from the parchment paper.
6. Serve and enjoy! You can store them in an airtight
container for 2 weeks.
Tip Almonds and walnuts used are pulsed,
some small pieces are left. We do not have
to completely blend in a powder form.
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DESSERT
BANANA SPLITS
B E ST F O R
Celebration
A sweet treat
IN GR E D IE N T S
SERVES : 3-4
TIME : 20 mins
SO AK IN AD VAN C E
Soak 1 cup cashews for 6 hours.
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1 cup cashews, soaked
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¼ cup jaggery powder
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1 teaspoon cinnamon powder
2 tablespoons water
Assembly
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4 bananas
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2 tablespoons walnuts, roasted and chopped
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2 tablespoons cashews, roasted and chopped
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2 tablespoons pomegranate
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2 tablespoons mint leaves
METHOD
1. Place all the cream ingredients into a
small blender jar and blend until absolutely
smooth (no small chunks should remain).
2. Split each banana into 2 parts lengthwise.
3. If you want to make the dish look pretty,
transfer the cream into a piping bag and
keep in the refrigerator for 10 minutes.
DESSERT REPLACEMENT
Cream
4. Apply pressure to the piping bag until the
cream begins to flow out. Pipe slowly on
each split banana.
Note : Feel free to skip the piping bag and
simply spread the cream using a spoon.
5. Add all the remaining assembly ingredients
on top of the cream and serve.
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SNACK
STUFFED DATES
B E ST F O R
Celebration
A sweet treat
MAKES : 20
TIME : 10 mins
“You won’t believe how tasty this super quick snack can be. It takes 5 minutes
to make, that’s it! You could feast on one or two whenever you feel hungry in
the day.”
IN GR E D IE N T S
METHOD
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1. Using a knife, make a slit vertically on all the
dates without cutting them in half.
20 dates
Sweet Peanut Butter
• ¼ cup peanut butter
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2 tablespoons jaggery powder
Topping
• 1 tablespoon almonds, roasted and chopped
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1 tablespoon cashews,
roasted and chopped
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8 walnuts, roasted and chopped
2. Gently de-seed each date using your fingers,
and set aside.
3. Add peanut butter and jaggery powder to
a small mixing bowl. Mix using a spoon to
combine them together.
DESSERT REPLACEMENT
~ Himadri Pareek
4. Stuff each date with sweet peanut butter.
Add the toppings and serve.
1 tablespoon pistachios,
roasted and chopped
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SNACK
VEGGIE STICKS & DIPS
B E ST F O R
IN GR E D IE N T S
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2 cucumbers
2 carrots
2 bell peppers
(green or red or yellow)
Mustard Dip
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¼ cup cashews, soaked
¼ cup red bell pepper
1 teaspoon mustard seeds
2 teaspoons jaggery powder
1 teaspoon lemon juice
SERVES : 3-4
TIME : 15 mins
METHOD
1. Divide the cucumbers, carrots and bell
peppers into 2’’ lengthwise sticks.
2. Place all the mustard dip ingredients into a
blender and blend until smooth.
3. Place all the cheesy mint dip ingredients
into a blender and blend until smooth.
4. Serve the dips with veggie sticks.
SNACK REPLACEMENT
Refreshing snack
1 tablespoon water
½ teaspoon rock salt
Cheesy Mint Dip
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16 cashews, soaked
2 tablespoons mint leaves
2 tablespoons lemon juice
1 tablespoon water
½ teaspoon rock salt
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DRINK
MAAZA COOLER
B E ST F O R
Celebration
A sweet drink
SERVES : 4
TIME : 30 mins
“Made from ‘real taaza raseele mangoes’, this mango delight is kids’ absolute
favorite! Using just 4 ingredients, it is super quick and easy.”
IN GR E D IE N T S
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2 big ripe mangoes, chopped
½ cup jaggery powder
2 cups water
1 teaspoon lemon juice
METHOD
1. Heat a saucepan, add mangoes, jaggery
powder and water.
2. Close the lid and let it cook for 15 minutes
on medium flame until mangoes are soft.
3. Let it cool down. Add lemon juice. Place
it into a blender and blend until smooth.
Keep it in the refrigerator for 1 hour.
SOFT DRINK REPLACEMENT
~ Subah Saraf
4. Serve chill & enjoy!
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DRINK
CHOCOLATE MILKSHAKE
B E ST F O R
Celebration
A sweet drink
SERVES : 2
TIME : 20 mins
“This milkshake will make your kids go crazy (hehe not literally)! It’s 10x better than
the packaged energy drinks we get from the market, which are loaded with nasty
~ Himadri Pareek
IN GR E D IE N T S
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24 cashews, soaked
8 dates, de-seeded
2 tablespoons jaggery powder
¼ cup cacao powder
½ teaspoon psyllium husk
(isabgol)
pinch of rock salt
⅓ cup water
2 cups almond milk
PR E PAR AT IO N
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Soak 24 cashews in water for 6 hours.
Prepare 2 cups almond milk.
METHOD
1. Place all the ingredients except almond milk
into a blender and blend until smooth.
2. Add almond milk into a blender and blend
again until smooth. Keep it in the refrigerator
for 1 hour.
SOFT DRINK REPLACEMENT
sugars and preservatives.”
3. Serve chill and enjoy!
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DRINK
RAW MANGO MOJITO
B E ST F O R
Celebration
A sweet drink
SERVES : 2
TIME : 20 mins
“Tangy, minty, sweet and refreshing. Raw Mango Mojito is a perfect coolant for hot
summer afternoons.”
IN GR E D IE N T S
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2 tablespoons raw mango pulp
3 tablespoons fresh mint leaves
¼ cup jaggery powder
½ cup water, chilled
1 teaspoon lemon juice
pinch of rock salt
½ cup ice
1 lemon, sliced
PR E PAR AT IO N
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Prepare raw mango pulp by boiling a raw mango,
peeling & taking out the pulp.
METHOD
1. Place raw mango pulp, 1 tablespoon mint leaves,
jaggery powder, chilled water, lemon juice, rock
salt into the blender and blend until smooth. Pour
it into a bowl.
SOFT DRINK REPLACEMENT
~ Subah Saraf
2. Take a mortar & pestle and crush 2 tablespoons
of mint leaves.
3. Add crushed mint leaves, sliced lemons & ice into
the same bowl and mix well.
4. Serve chill & enjoy!
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CASHEW CHEESE
GREEN CHUTNEY
MAKES ½ CUPS
I NGRE D I E NTS (MAK E S ¾ CUP )
1 cup coriander leaves
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½ cup mint leaves
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½ cup raw mango, roughly chopped
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1 teaspoon cumin seeds
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½ teaspoon rock salt
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1 small green chili
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M E THOD
2.
Use immediately or store in refrigerator for 2-3 days.
SWEET IMLI CHUTNEY
INGREDIENTS (MAKES ½ CUP)
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½ cup jaggery
½ cup water
⅛ teaspoon black pepper powder
⅛ teaspoon roasted cumin powder
⅛ teaspoon fennel seeds
¼ cup tamarind pulp
½ teaspoon rock salt
M ETHOD
1.
Heat a pot. Add all the chutney ingredients except
tamarind and rock salt. Let it cook for 10 minutes on
low flame.
2.
Add tamarind pulp and stir. Cook for 2 more minutes.
3.
Switch off the stove. Add rock and stir. Let it cool for
5 minutes.
4.
Serve immediately or store in the refrigerator for 2-3 days.
½ cup chopped cauliflower, boiled
2 tablespoons lemon juice
1 teaspoon water
¼ teaspoon black pepper powder
¼ teaspoon dried oregano
½ teaspoon rock salt
METHOD
Place all the ingredients into a blender and blend
until smooth.
CHUTNEY REPLACEMENT
1.
½ cup cashews, soaked
1. Simply blend all the ingredients together until
smooth.
2. Use immediately or store in the fridge for 2-3
days.
CHIPOTLE MAYO
MAKES ½ CUPS
CHEESE REPLACEMENT
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IN GR E D IE N T S
PR E PAR AT IO N
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Soak 16 cashews in water for 6 hours
IN GR E D IE N T S
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16 soaked cashews
⅓ cup chopped red bell pepper
1 tablespoon water
2 teaspoons lemon juice
½ teaspoon rock salt
METHOD
1. Simply blend all the ingredients together
until smooth.
2. Use immediately or store in the fridge for
2-3 days.
37
SAUCE
HOMEMADE KETCHUP
B E ST F O R
IN GR E D IE N T S
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1 cup chopped red bell pepper
¼ cup small-chopped pumpkin
¼ cup small-chopped carrots
½ + ¼ cup water
MAKES : ¾ cup
TIME : 20 mins
METHOD
1. Boil the red bell pepper, pumpkin and
carrot in ½ cup water for 5-6 minutes.
2. Add all the spices to the boiled vegetables
and stir well for 2-3 minutes.
2 tablespoons jaggery powder
3. Puree the vegetables in a blender until smooth.
2 pinches of dry ginger powder
4. Add the puree back into the pan, and cook it
until it thickens a little.
pinch of star anise powder
pinch of asafoetida (hing)
¼ teaspoon oats flour
½ teaspoon rock salt
2 teaspoons lemon juice
5. Add ¼ water and oats flour. Stir and cook for
1-2 minutes. Add lemon juice and salt.
6. Use immediately or store in the fridge for 2-3
days.
KETCHUP REPLACEMENT
Dip
Sauce
39