HEALTHY MEALS

I’ll Hook You Upto With Full Recipes For Every Dish You Like. 

Here we go:

1. Grilled meat skewers (kebabs)
   • Ingredients: 1 kg beef or lamb cubes, 3 tbsp olive oil, 2 tbsp lemon juice, 2 tsp garlic paste, 1 tsp paprika, 1 tsp cumin, salt & pepper, fresh parsley.
   • Method: Mix oil, lemon juice, garlic, spices, and seasoning to make a marinade. Toss the meat in it, let sit 4 hrs (or overnight). Thread onto skewers, grill 10‑12 min on medium‑high heat, turning often. Garnish with parsley.
2. Hummus
   • Ingredients: 1 can (400 g) chickpeas, ¼ cup tahini, 2 tbsp lemon juice, 1 garlic clove, 3 tbsp olive oil, pinch cumin, salt.
   • Method: Blend chickpeas (drained), tahini, lemon juice, garlic, and cumin till smooth. Add olive oil while blending. Season to taste. Serve with olive oil drizzle and parsley on top.
3. Carrot & cucumber salad (left white plate)
   • Ingredients: 3 carrots (shredded), 1 cucumber (julienned), 2 tbsp olive oil, 1 tbsp vinegar, 1 tsp honey, fresh cilantro, salt & pepper.
   • Method: Toss veg with oil, vinegar, honey, salt & pepper. Let sit 10 min. Sprinkle cilantro before serving.
4. Green herb salad (right white bowl)
   • Ingredients: mixed greens (parsley, cilantro), cherry tomatoes, olive oil, lemon juice, salt.
   • Method: Chop greens & tomatoes. Mix with olive oil, lemon juice, and salt. Toss well.
5. Rice pilaf (two large plates)
   • Ingredients: 2 cups basmati rice, 4 cups broth, 2 tbsp butter, onion (diced), 1 tsp cumin, salt.
   • Method: Sauté onion in butter, add rice & cumin, stir 2 min. Add broth, bring to boil, then simmer 15 min covered. Fluff with fork.
6. Grilled chicken thighs (center back plate)
   • Ingredients: 6 chicken thighs, 3 tbsp yogurt, 2 tbsp garlic-ginger paste, 1 tsp chili powder, 1 tsp garam masala, salt.
   • Method: Mix yogurt, paste, spices, and salt. Marinate thighs 3 hrs. Grill 8‑10 min each side till charred.
7. Naan bread (brown bowl)
   • Ingredients: 2 cups flour, 1 tsp yeast, 1 tsp sugar, ½ cup yogurt, 2 tbsp oil, salt.
   • Method: Mix yeast, sugar, warm water (¼ cup) to activate. Combine with flour, yogurt, oil, salt. Knead 10 min. Rest 1 hr. Roll into ovals, bake in hot oven (250 °C) 5‑7 min or grill on skillet.
8. Meat & rice dish (center plate with layered rice & meat)
   • Ingredients: 1 kg lamb pieces, 2 cups rice, onions, tomatoes, 2 tbsp ghee, spices (cinnamon, cardamom, cumin), salt.
   • Method: Brown meat in ghee with onions & spices. Add tomatoes, simmer 30 min. Cook rice separately. Layer meat & rice in pot, steam 15 min.
9. Side green soup (white bowl back)
   • Ingredients: spinach or mixed greens, onion, garlic, broth, cream (optional), salt & pepper.
   • Method: Sauté onion & garlic, add greens & broth, simmer 10 min. Blend smooth, season, add cream if you like.

You want me to tweak any of these recipes (spice level, portion size) or give you a shopping list for the whole spread? 🤔

* – JUICY GRILLED T-BONE STEAK :

1. Ingredients (for 2 servings):
   • 1 large T-bone steak (about 1–1.5 kg)
   • 2 tbsp olive oil
   • 1 tsp coarse salt
   • 1/2 tsp black pepper
   • 1 tsp dried thyme (or fresh sprigs)
   • 1 tsp rosemary (fresh or dried)
   • 2 garlic cloves, crushed (optional)
   • Red onion slices (for garnish)
2. Preparation:
   • Pat the steak dry with paper towels.
   • Rub both sides with olive oil, then season generously with salt, pepper, thyme, rosemary, and garlic.
   • Let it rest at room temperature for 20–30 minutes.
3. Grilling:
   • Preheat your grill to high heat (about 250°C/480°F).
   • Place the steak on the grill; sear each side for 2–3 minutes to form a crust.
   • Lower the heat to medium and continue cooking to your preferred doneness (about 4–6 minutes per side for medium‑rare).
   • Use a meat thermometer: 52°C for rare, 57°C for medium‑rare, 63°C for medium.
4. Finishing:
   • Remove the steak and let it rest for 5–10 minutes (tent with foil).
   • Slice against the grain, garnish with fresh thyme and red onion.
   • Serve with the peppercorn mix from the bowl as a side seasoning.

Do you want tips on choosing the best cut of T-bone or ideas for side dishes to pair with it?

* – BEEF WITH SPINACH AND ONION STIR ‑FRY .

Here’s a simple recipe to make it:

1. Ingredients (serves 2–3):
   • 300 g beef steak, thinly sliced
   • 2 cups fresh spinach
   • 1 medium onion, sliced
   • 2 green onions, cut into 2‑inch pieces
   • 2 tbsp soy sauce
   • 1 tbsp oyster sauce
   • 1 tsp garlic, minced
   • 1 tsp ginger, minced
   • 1 tbsp vegetable oil
   • Salt & pepper to taste
2. Method:
   • Marinate beef in 1 tbsp soy sauce, garlic, ginger, and a pinch of pepper for 10 min.
   • Heat oil in a wok or large pan over high heat.
   • Stir‑fry beef until browned; remove and set aside.
   • In the same pan, add onion and green onion; stir‑fry 1–2 min.
   • Add spinach and cook until wilted.
   • Return beef to the pan, mix in remaining soy sauce, oyster sauce, and season with salt/pepper.
   • Toss everything together for another 2 min until sauce thickens and coats the ingredients.
   • Serve hot with rice or noodles.

Do you want tips on making the beef extra tender or a variation of the sauce?