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Juices
Our Ancestors have sworn by this juice for its medicinal properties documented in Ayurveda.
Ash Gourd juice aids in treating liver disorders, promotes healthy heart, helps in detoxification of kidneys and is excellent for clear skin.
Take one small Ash gourd, wash it thoroughly and peel the skin. Cut it into half then again in half. Remove the seeds and dissect the soft Ash gourd into pieces.
Blend diced ash gourd with water for 2 minutes until smooth. adjust the consistency by adding more water.
Add lime juice, stir it well and serve immediately.
Aloe vera juice is among the traditional juices around the world known for its health benefits. It helps soothe and cleans the digestive tract making it super choice for people with issues like constipation and acid reflux. Aloe vera contains vitamin A, C and E which are essential for healthy immune system. The vitamin and antioxidants in aloe vera juice can help improve skin health and reduce inflammation.
To make aloe vera juice take one large aloe vera leaf. Wash it thoroughly, cut off the base and spiky edges of the aloe vera leaf. Slice the leaf open and scoop out the clear gel using a spoon.
Place aloe vera gel in a blender with water alternatively you can use coconut water as well and blend it until smooth. Add lime juice.
If there’s any pulp left, then strain the juice and serve it fresh.
This healthy juice not only promote weight loss rather it detoxifies the body and relieves constipation. Cucumber contains 95% of water hence it is very low in calories yet full of benefits.
To have the maximum benefit, add four cucumbers, 10 to 12 leaves of Mint into a blender jar. Add some water and blend it very well. Pour the goodness in a glass and enjoy it fresh
For some of us, drinking juice is more convenient than eating multiple stalks of celery at once.
Celery juice contains phytochemicals that help reduce inflammation which can be beneficial for conditions like arthritis.
Due to its high-water content, it is a great choice for maintaining hydration levels.
The potassium and magnesium in celery juice can help regulate blood pressure and support healthy heart.
To make the juice take 5 to 6 stalks of celery and 2 pcs of cucumber. Add them in a mixer, juice it and enjoy it fresh.
Alternatively, to enjoy the dietary fibre of celery stalk you can just blend celery and cucumber with some water and have it pulpy.
Green juice is made from nutrient dense vegetables which are high in vitamin A, C, K and folate as well as minerals like calcium and iron.
The vitamins and minerals in green juice can help strengthen the immune system. It detoxifies the body by supporting liver function and helping to flush out the toxins.
Low in calories but high in nutrients, green vegetable juice can be a great addition to a weight loss journey.
To make green vegetable juice, below are the ingredients you need,
2 cups spinach leaves.
One cup of kale leaves.
Handful of parsley leaves with stem
One green apple
One cucumber
1 inch ginger
One small lemon
Wash all the vegetables and fruits thoroughly. Cut the cucumber, spinach leaves, kale and green apple into small pieces.
If you have a juicer run all the ingredients through the juicer. If you are using a blender add all the chopped ingredients along with the water and blend it until smooth.
If you prefer a smoother juice, you can strain the mixture using a fine mesh strainer otherwise it is beneficial to have it with the pulp.
Pour the juice and enjoy it fresh.
Food & Salads
If you are an avocado lover, then this one is a must to try for you.
First you take a small onion, chop it very fine along with 1-2 green chilies. Squeeze half a lemon into this and let it rest for almost 5 minutes.
Now slice the avocado into half remove the pit and scoop the flesh into a bowl and mash it nicely with the help of a folk. Do not smash avocado very hard.
Now mix the mash avocado into onion bowl. Add sea salt as per your taste , add black pepper, grounded and finely chopped fresh coriander . Your guacamole is ready to be served.
Toast the bread very well until golden brown now spread the Guac on the toast and enjoy it as it is or for a variation you can always top the toast with a poached egg or a fried egg just for extra protein.
And if you’re not an egg person, then you can simply add fresh Roca leaves, some pinenuts or roasted baby tomatoes they also taste very good on this .
Ingredients you need for the Mango smoothie are :
One cup mango diced
One Majdool date
Half cup almond milk
2 tablespoon Almond butter or peanut butter
1 tablespoon seed mix
1 tablespoon soak Chia seeds
Blend all ingredients in a blender until smooth.
For extra protein you can always add one scoop of unflavoured plant protein.
And you can replace mangoes with any other seasonal fruit of your choice (banana papaya etc.)
In a pan, put some oil add mustard seeds, little bit of hing powder, curry leaves, urad dal and chana dal . fry it for a minute. Add a bowl full of grated carrots. Sauté for five minutes.
Take one cup of Ragi flour and half cup of Rawa (semolina). Add two big spoons of yoghurt. Add salt and mix it well. Adjust the consistency by adding water to it. Add carrot mixture into this and mix it well.
Cover it and let the batter rest for 15 to 20 minutes. Now adjust the consistency again by adding more water. Beat the mixture for a minute or so two.
Grease the pan with oil. Add 1 teaspoon of Eno fruit salt just before pouring the mixture into the mould. Mix it gently and pour the batter evenly the mould with the help of a spoon.
Let it cook and steamer for 14 to 16 minutes remove it from the mould once it cools.
Serve it hot with chutney.
Soak Chia seeds in enough water for some time or maybe overnight (minimum 1-2 hours is preferred.)
In a bowl take 2-3 spoons full of soaked Chia seeds.
Add almond milk or any other milk of your choice.
Add chopped strawberries and blueberries . Now add soaked dry fruits, almond walnut and pecans. Finally top it up with seeds mix and sprinkle some cinnamon powder.
(you can add honey, maple syrup or chopped dates to make it sweeter as per your choice)
Soak 2 teaspoons of Chia seeds in 4 spoons of Greek yoghurt. Add 1 tbsp of rolled oats and refrigerate it overnight.
In the morning, give the mixture a good stir. Add your favourite toppings like fresh fruit, nuts, or a dollop of nut butter.
Your overnight oats and chia pudding are ready to eat!
(You can also add some granola or muesli into this for extra crunch )
Take one cup of little millet. Wash it and Soak it for minimum 4 to 5 hours. Now cook the millets in enough water for 7-8 minutes, drain the excess water and let it cool down for some time.
(Your millet rice is ready to be eaten, you can have it with any gravy.)
Since we are making cutlets so here goes an easy cutlet recipe,
Take one cup of cooked millet rice.
Take 3/4 cup of grated bottle guard.
Half cup of grated carrot.
2 tablespoon of freshly grounded flaxseed powder.
Add ginger and chilli paste.
Add grounded Cumin powder, salt, bit of mango powder and cayenne pepper powder(optional).
In the end, add coarsely grounded peanuts without skin and fresh chopped coriander.
Mix it well with your hands. If you find the mixture is sticking to your hands, then add gram flour or Sattu powder in it to make the consistency rollable.
Once the dough is ready, wet your hands, take a little mix on your palm and make small flat round balls and keep them aside.
Heat a nonstick pan. Brush the pan with the help of an oil brush. Shallow fry or roast them until golden brown from both sides. Serve hot with chutney.
For millet dosa the ingredients you need are:
One cup foxtail millet
1/4 cup urad dal
1/4 teaspoon of fenugreek seeds
1/4 cup leftover boiled rice.
Soak millet for 4 to 5 hours. Soak dal and seeds together in a separate bowl.
Add millet, Dal and fenugreek seeds in a mixer jar and grind it to a fine paste. Add boiled rice in it and mix it again until the batter reaches the fine consistency.
Pour the batter in some glass or steel container with lid and let it stay covered in some dark place for overnight. You can always keep it inside your oven as well. Next morning when you open the lid, you will find the batter risen and fluffy.
heat a cast iron or a nonstick tawa . Pour the batter with the help of a ladle, spread it evenly and let it cook. Sprinkle some oil or you can simply avoid any oil. Let it turn brown then flip it and serve it hot with chutney and Sambhar.
Soak one cup of barnyard millet for five hours.
Soak half cup of urad Dal and a tbsp of chana dal in a separate bowl.
In blender add millets ,Dal,curry leaves ,green chilli and a small piece of ginger.
Add salt and grind to a fine paste. Blend it until it reaches the pouring consistency. It shouldn’t be very thin neither too thick.
Chop some vegetables of your choice. Add a pinch of baking soda and two spoons of yoghurt into the millet mixture. Mix it nicely batter is ready to be cooked.
Now make pancakes on a nonstick pan by covering the lid and make sure to cook it on both sides, your millet pancake is ready to be serve. Enjot it with any chutney of your choice.
Take a bowl, add 1 tablespoon of besan (gram flour).
Add 1 teaspoon of fresh grounded flaxseed powder into this.
Add salt, bit of turmeric powder and some freshly chopped coriander leaves.
Add 1 teaspoon of lemon juice, cover the mix and keep it aside for 10 minutes.
Take another pan, add chopped onion in little bit of oil .Fry it until light pink .Add green chilies, capsicum and tomatoes (all finely chopped).
Add boiled or steamed green peas into the mix and fry everything together for 5 minutes. With the help of spatula slightly mash the peas. Now add grated paneer and mix it all together. Add salt and turmeric ,mix it well and let it cook for another five minutes. Garnish it with fresh coriander leaves.
Now on a nonstick pan pour the besan mixture evenly and let it cook on both sides. Once your chila is ready, stuff it with Paneer mixture and serve it hot.
Take half cup of dry quinoa.
Wash it nicely 2-3 times. Dry roast in an open pan for 3-4 minute.
Add one cup of water in the pan and let it come to a boil.Cover it with a lid and let it cook on a slow flame for approximately 8 to 10 minutes.
Switch off the flame and let it stay covered for another five minutes. Open the lid and fluff the quinoa with the help of a fork or back of a spoon.
In a pan sauté small chopped veggies (you can take any veggies of your choice ( eg-onions capsicum, carrot, peas, and tomatoes). Add salt and turmeric powder and let it cook for few minutes . Add boiled quinoa in the same pan and mix it well with the vegetables .Cook it for 3-4 minutes and garnish it with fresh coriander leaves.
Serve with chutney and cucumber on the side.
It’s a no oil protein packed salad.
Boil the quinoa.(find the sure shot fluffy quinoa recipe below)
Boil overnight soaked chickpeas separately for 6 whistles.
Finally chop onion tomato, kale, lettuce leaves, green chilli and cucumber.
Now add everything together.
In a small bowl, add salt, grounded black pepper, lemon juice, sesame seeds and fresh lemon zest. Add any dry herbs of your choice.
Pour this lemon mixture into the quinoa bowl sprinkle some fresh coriander leaves mix it well and it’s ready to be serve.
Soak one cup of Moong Dal for 5 to 6 hours.
Drain the excess water and blend it in a mixer jar to the fine but thick consistency.(the same consistency like Idli batter.).
Add finely Chopped onion, tomatoes, capsicum, peppers, coriander, and green chillies into the mix.
Heat a nonstick tawa and brush it with the oil. just before pouring the batter onto the tawa add 1/4 teaspoon of Eno fruit salt into the batter and mix it gently. Pour the batter with the help of a spoon , spread it evenly ,cover it and cook it on slow flame for 2 to 3 minutes take off the lid off, flip the side and Cook on the other side as well.
Soak Green whole moong dal overnight. Next morning make a thick paste by adding little water, green chilies and an inch of ginger into the mixer jar.
Add the mixture in a bowl, put some salt and a pinch of hing powder. Beat the mixture with the help of a spoon for 2 to 3 minutes. Add finely chopped onion,green chillies,coriander and grated carrot.Mix it well again.
Grease the appe maker. Pour the batter in the mould with the help of a spoon. Cook it on slow flame uncovered from both sides until the golden colour comes.
Serve with green chutney or coconut chutney.
1 medium size sweet potato(boiled)
1 cup of chickpeas (boiled and towel dried)
1 tbsp chilli garlic sauce
2 tbsp soy sauce
2 tbsp peanut butter
2 tbsp grounded flax seeds powder
1 tsp grounded cumin and garlic powder
½ small onion (very finely chopped)
1 cup rolled oats
3-4 tbsp water
Mix water and flax seeds powder in a small bowl and allow it to rest for 5 minutes.
Preheat oven to 200 degrees.
Add all ingredients to a food processor or a blender jar. Pulse until well mixed. (if you have a difficulty mixing it, add few drops of water)
Take a round Paul mixture in a palm with slightly wet hands and shape them into a petty shape
Place Patty on a lined baking sheet. Bake for 20 to 25 minutes at 180°. Flip and bake for another 10-15 minutes on the other side. Switch off the oven and let it sit in oven for at least five to 10 minutes to cool down before serving.
To serve -take a big lettuce leaf, wash and dry. Spread some homemade salsa on the inner side of the leaf, add chopped Peppers sliced onions some olives we’ll stop keep a Patty on the top of veggies and wrap it nicely. Your healthy wrap is ready serve it with homemade salsa or hummus dip.
Ingredients
One egg (whisked)
250 gram firm tofu cubed
One tablespoon vinegar
150ML vegetable broth
Two tablespoon thick soya sauce
One tablespoon cornstarch or a root powder
1 inch ginger and four cloves of garlic minced
Spring onion chopped for garnishing
Spread tofu cubes in a tray and pour egg mix over the cubes, very gently twist them and flip the cubes just to make sure they are covered with egg mix.
Mix all liquid ingredients together except the stock. Whisk the sauce by adding little, little vegetable stock in it and keep it aside.
In a pan on a medium heat, add 2 tablespoons of olive oil. Add ginger garlic and sauté them until fragrant
Gently add the tofu to the frying pan cook it on both the sides by flipping in intervals until light golden in color. Add the sauce mixture in the pan and gently stir it to combine it well .let the sauce thicken. Garnish it with chopped spring onion
Enjoy it with stir fried vegetables and a small portion of plain rice.
Ingredients
One Cup chana Dal
1 inch ginger finely chopped
One whole tomato
One onion finely chopped
Finely chopped coriander
Two to three green chilies
Soak 1 cup of chana Dal for a few hours. Drain excess water and dump the rinse Dal into a pressure cooker. Add 2 1/2 cups of water, chopped ginger and one tomato which is halved in two pieces. Add salt and turmeric as per your taste.
Pressure cooked Dal for eight to 10 minutes on slow to medium flame after one whistle. Remove the skin of the tomato and mask it gently.
For tarka in a pan add key. Once it’s hot add pink powder, one whole red chili and finely chopped onion in the pan. Let the onions turn a little brown. Turn off the flame. Add half a teaspoon of Kashmiri Mirch powder and finely chopped fresh coriander leaves mix it well and your Dal is ready to serve. Serve it with a bowl of boiled quinoa or millet rice.
Ingredients
Two ripe bananas
Half cup cocoa powder
Half cup peanut butter
1 egg (optional or replace the egg with flax seeds powder and water)
Preheat the oven to 200°.
Mash bananas with the help of a fork.
Add peanut butter and beat it for 2-3 minutes. Add cocoa powder and combine it very well. Add an egg and give it a good mix so there are no lumps.
Grease the brownie mold and add the mix into brownie mold. Bake it for 20 to 25 minutes at 180°. Check by inserting a toothpick to make sure it’s done from inside as well.
Let it cool on a rack for 10 minutes. Your sugarless cocoa muffins are ready.
Ingredients
One Cup peanut butter
4-6 majdool dates
Two tablespoon almond flour
1/4 cup chocolate(melted)
Add the dates in a food processor and blend it until it is nearly smooth texture.
Put everything in a mixing bowl and mix it well with the help of a spatula. Add a pinch of sea salt for extra flavor.
Take a tray and line it with the butter paper. Put the mix into the tray.Flatten it with the help of a spatula or a knife.
Pour melted chocolate on it evenly.. And let it sit in refrigerator for few minutes.
In an hour or so your delicious treat will be ready to satisfy your sweet tooth.
Ingredients
1 cup almond flour
1 cup oat flour
1 cup peanut butter
Maple syrup or honey as per taste.
Mix everything well in a bowl and prepare a semi firm dough.
Make balls out of it.
Flatten the balls.
Top it with choco chip.
Bake it for 15-20 minutes on 180 degrees. Let it cool down for few minutes and Voila, it’s ready to eat.