Recipes For GM Diet Plan

This will make it easy for you to follow the diet

Vegetable Smoothie

Ingredients

Spinach - 1/2 bunch

Tomato - 1

Amla – 1

Mint leaves – 1 tbsp

Coriander leaves – 1 tbsp

Lauki or doodhi - 75 gms

Carrot – 1 medium sized

Beetroot – 1 small      

Method

Add the cleaned and chopped vegetables to the blender

Add little water to make a smoothie

Drink immediately

Potato Wedges

Ingredients

Potato (medium sized) - 1

Salt – ¼ tsp

Freshly ground pepper powder – ½ tsp

Method
Boil potato till just done

Do not peel (It will add fibre to your meal)

   Cool and make thick slices

  Spread little oil on a non-stick pan

  Place the potato slices on the pan

 Sprinkle little salt and freshly ground black pepper powder on each slice

 When it’s lightly browned, flip it over and cook the other side

 You can add salt and pepper on the other side too

Vegetable Salad

Combine onion, cucumber, capsicum and tomato slices, finely cut green cabbage and thick wedges of coloured pepper

Squeeze lime juice on top

Sprinkle little salt and pepper over it

Sautéed Veggies

Ingredients

Broccoli – 1 medium

Kale leaves – 3 or 4

Red cabbage – 1 small

Bok Choy – 2 small bunches

Capsicum – 1

Coloured bell pepper – 1 each

Mushrooms – 8          

Method

Heat 1 tsp olive oil 

Add the cut veggies

Stir fry till half done and crunchy

Top with little salt and pepper

Cucumber and Mint Smoothie

Ingredients

Cucumber - 2

Mint leaves - ½ cup (can add more)

Salt – ½ tsp

Water

Ice cubes

Method

Blend all the ingredients together with little water

Garnish with cut mint leaves

Spinach Soup

Ingredients

Palak leaves and tender stems (chopped) - 1 bunch 

Garlic – 3 or 4 flakes

Onion (chopped) - 1 medium

Salt and pepper

Method

Heat a non-stick pan with little olive oil

Add garlic, onions and sauté

Fry till onions are translucent

Add palak and cook

Cool and blend well

Add water and heat

Add pepper and salt

Doodhi Soup

Ingredients

Lauki (doodhi) – 100 gms

Garlic flakes – 4 or 5

Peppercorns – 4

Salt – ½ tsp

Water – 1 glass

Method

Wash and cut lauki into pieces

Take the pieces, peppercorns, garlic, salt and water in a pressure cooker

Cook till the lauki pieces are very tender

Cool and blend to form a smoothie

Drink warm  

Cabbage Soup

Ingredients

Capsicum - 2

Spring onions – 6 stalks

Tomatoes - 2

Celery – 1 bunch

Cabbage – 1 small

Salt and pepper to taste

Chop vegetables. Stir fry in little olive oil. Add water to the vegetables and cook them. Add salt and pepper to taste

Tomato Salad

To cut pieces of tomato, add little salt and pepper

Mix well

Eat chilled

                                           

                                     Tomato Smoothie

Blend tomato in a mixer with little water

Add salt and pepper

Chill

Pan Roast Chicken

Ingredients

Chicken breasts – 100 gms

Garlic-green chili paste – 1tsp

Lime juice – 1 tbsp

Salt – to taste

Method

Add all the ingredients to the chicken breasts

Keep aside for 30 minutes

Add ½ tsp oil to a non-stick pan and heat

Place the chicken pieces on the pan

When it is lightly browned, turn them over to the other side

Brown the other side too

Sprinkle few drops of water, cover with a lid and cook till done

Low Fat Paneer

(500 ml makes 100 gm paneer)

Ingredients

Skim milk – 500 ml

Lime juice or white vinegar – 1 or 2 tsp

Mint or coriander leaves (finely cut) – 1 tbsp

Method

Heat milk to boiling

Take off fire

Slowly add lime juice or vinegar till milk curdles

Keep aside for 15 minutes

Sieve through a fine strainer

Pour some fresh hot water to wash away the taste of vinegar or lime

Let it drain off

Discard the water

If you want flavoured paneer, add mint or coriander leaves to the paneer at this stage

Mix well

Using a metal spoon apply pressure on the paneer and squeeze out all the water

Chicken/Skim Paneer/Vegetable Masala

Ingredients

Chicken breasts/skim paneer/mix of green vegetables – 100 gms

Tomato – 1

Onion (medium) – 1

Ginger-garlic-green chili paste – 1 tsp

Lime juice – 1 tsp

Salt – 1 tsp

Chili powder – 1 tsp

Turmeric powder – ½ tsp

Coriander leaves – 1 tbsp

Method

Rub salt and lime juice on the chicken pieces

Keep aside for 15 to 20 minutes

Heat ½ tsp olive oil in a non-stick pan

Add finely cut onion, salt and fry till onions turn translucent

Add finely chopped tomatoes and fry till the mixture becomes pulpy

Add red chili powder, turmeric powder

Add little water

Add the chicken pieces

Cover and cook till done

Add garam masala

Garnish with coriander leaves

Cover for 10 minutes

Eat with brown rice

Chicken and Veggie Stir Fry

Ingredients

Stir fried veggies – 1 medium bowl

Pan roast chicken – 100 gms

Method

Shred the chicken

Add shredded chicken and stir fried veggies in a pan
Mix well