1. Ingredients:

• 1 cup daliya (broken wheat)
• 1 cup paneer (Indian cottage cheese), cubed
• 1 small onion, finely chopped
• 1 small tomato, finely chopped
• 1/2 cup mixed vegetables (carrots, peas, bell peppers), finely chopped
• 1 green chili, chopped
• 1/2 inch piece of ginger, grated
• 1 teaspoon mustard seeds
• 1 teaspoon cumin seeds
• A pinch of asafoetida (hing)
• 1/2 teaspoon turmeric powder
• 1/2 teaspoon red chili powder (adjust to taste)
• 1/2 teaspoon garam masala
• Salt to taste
• 2 tablespoons oil or ghee
• Fresh coriander leaves, chopped, for garnish
• Lemon wedges for serving (optional)

Instructions:

1. Dry roast the daliya in a pan over medium heat until it turns golden brown and emits a nutty aroma. Transfer to a plate and set aside.
2. In the same pan, heat oil or ghee over medium heat.
3. Add mustard seeds and let them splutter. Then add cumin seeds and asafoetida.
4. Add chopped onion and sauté until translucent.
5. Add grated ginger and chopped green chili. Sauté for a minute.
6. Add chopped tomato and cook until the tomatoes are soft and well-cooked.
7. Stir in the mixed vegetables and cook for a few minutes until they are slightly tender.
8. Add turmeric powder, red chili powder, and salt. Mix well.
9. Add the roasted daliya to the pan and sauté for a couple of minutes to coat it with the spices.
10. Pour 3 cups of water into the pan and bring to a boil.
11. Reduce the heat to low, cover the pan, and let the daliya cook for about 15-20 minutes, or until it’s cooked and the water is absorbed. Stir occasionally to prevent sticking.
12. Once the daliya is cooked, gently fold in the paneer cubes and garam masala. Cover and let it cook for another 2-3 minutes until the paneer is heated through.
13. Remove from heat and garnish with chopped fresh coriander leaves.
14. Serve the Daliya Paneer Upma hot, optionally with lemon wedges for a tangy twist

Ingredients:

• 2 slices of whole wheat bread (or bread of your choice)
• 2 ripe bananas, sliced
• 2-3 tablespoons peanut butter (smooth or crunchy)
• Honey or maple syrup, for drizzling (optional)
• Chia seeds or chopped nuts for garnish (optional)

Instructions:

1. Toast the Bread:
   • Toast the slices of bread in a toaster or on a stovetop griddle until they are golden brown and crispy.
2. Spread Peanut Butter:
   • Once the bread slices are toasted, spread a generous layer of peanut butter on each slice.
3. Add Sliced Bananas:
   • Place the sliced bananas on top of the peanut butter, arranging them evenly to cover the bread.
4. Drizzle with Honey or Maple Syrup (Optional):
   • If you like a touch of sweetness, drizzle honey or maple syrup over the sliced bananas. This step is optional, as the natural sweetness of the bananas and the peanut butter are already flavorful.
5. Garnish:
   • For an extra boost of nutrition and texture, you can sprinkle chia seeds or chopped nuts (such as almonds, walnuts, or pistachios) on top of the banana slices.
6. Serve:
   • Your Banana Peanut Butter Toast is ready to be enjoyed! Serve it as a quick and satisfying breakfast or snack.

3Tofu and Vegetable Stir-Fry with Quinoa:

Ingredients:

For the Stir-Fry:

• 1 block (14 oz) extra-firm tofu, pressed and cubed
• 2 cups mixed vegetables (bell peppers, broccoli, carrots, snap peas, etc.), chopped
• 2 tablespoons soy sauce (or tamari for gluten-free)
• 1 tablespoon olive oil or sesame oil
• 2 cloves garlic, minced
• 1 teaspoon ginger, grated
• Red pepper flakes (optional, for heat)
• Salt and pepper to taste

For the Quinoa:

• 1 cup quinoa, rinsed
• 2 cups water or vegetable broth
• Salt to taste

For Garnish:

• Chopped green onions
• Sesame seeds

Instructions:

1. Prepare the Quinoa:
   • In a medium saucepan, combine quinoa and water (or vegetable broth). Bring to a boil, then reduce heat to low, cover, and simmer for about 15-20 minutes or until quinoa is fluffy and water is absorbed. Fluff with a fork and set aside.
2. Prepare the Tofu and Vegetables:
   • In a large pan or wok, heat olive oil or sesame oil over medium heat.
   • Add minced garlic and grated ginger. Sauté for about 1 minute until fragrant.
   • Add cubed tofu and cook until it turns golden brown on all sides. Remove tofu from the pan and set aside.
   • In the same pan, add mixed vegetables. Stir-fry for 4-5 minutes until slightly tender.
   • Return the cooked tofu to the pan and add soy sauce. Toss to combine and cook for an additional 2 minutes. Add red pepper flakes, salt, and pepper to taste.
3. Assemble the Dish:
   • Serve the tofu and vegetable stir-fry over a bed of cooked quinoa.
   • Garnish with chopped green onions and sesame seeds for added flavor and texture.
4. Enjoy:
   • Your Tofu and Vegetable Stir-Fry with Quinoa is ready to be enjoyed as a protein-rich and nutrient-dense meal that supports muscle gain and overall wellness