Category Archives: Weekend Recipes

Beetroot Hummus Recipe – By Ganesh Teli, Culinary Director, MonkeyBox

Ingredients:

  • 80 g Beetroot (chopped)
  • 80 g Chickpeas (cooked)
  • 50 ml Water
  • 20 g Tahini
  • 10 ml Lemon Juice
  • 10 g Cumin
  • 5 g Sea Salt
  • 1 clove Garlic

Method:

  • Boil beetroot until tender (approx. 15 minutes).
  • In a blender/processor add all the ingredients (including the cooked beets) and some of the water and process well.
  • Adjust the consistency with the remaining water. The final hummus must be a smooth mixture.
  • Serve with whole wheat chapathis.

Nutritional Information (Per Serving)

Serving Size: 1 Portion (approx. 120 g)

  • Calories: 167 kcal
  • Carbohydrate: 19.8 g
  • Fiber: 4.9 g
  • Sugar: Nil
  • Protein: 6.9 g
  • Fat: 7.6 g
  • Iron:  4.9 mg
  • Calcium: 80.2 mg
  • Sodium: 1046.9 mg

Granola, Peanut Butter, Apple Sandwich by Chef Ganesh Teli, Culinary Director, MonkeyBox

(SERVES 4)

Ingredients:

  • 2 medium-sized Apples
  • 85 g Rolled Oats
  • 40 ml Orange Juice
  • 40 ml Honey
  • 30 g Peanut Butter
  • 20 g Brown Sugar
  • 20 g Raisins
  • 20 g Ground Flaxseeds
  • 5 g Sea Salt
  • 1 g Cinnamon Powder

Method:

  • Combine oats, flaxseeds, and cinnamon. Roast in a pan until crisp.
  • Combine orange juice, honey, and brown sugar in a small saucepan. Cook it over medium heat, stirring frequently. Remove from heat once the sugar dissolves.
  • Pour the honey mixture over the oats mixture and mix well.
  • Spread a thin layer of the mixture on a non-stick pan and bake until golden brown at 150°C for about 20 minutes. Halfway through the baking, stir the mixture well.
  • Finally, stir in raisins and let the mixture cool completely. This is granola.
  • To assemble the sandwiches, core each apple and cut into ¼-inch slices (8 slices per apple).
  • Spread peanut butter on each slice and sprinkle with granola and top with another apple slice.
  • Press down gently and the sandwiches are ready to be served.

Nutritional Information (Per Serving)

Serving Size: 1 Portion (approx. 100 g)

  •  Calories: 245 kcal
  • Carbohydrate: 41.6 g
  • Fiber: 4.0 g
  • Sugar: 12.5 g
  • Protein: 5.02 g
  • Fat: 7.1 g
  • Iron: 1.7 mg
  • Calcium: 22.2 mg
  • Sodium: 513.4 mg

Quinoa with Mushroom, Kale and Sweet Potato – By Chef Ganesh Teli, Culinary Director, MonkeyBox

Ingredients:

  • 100 g Button Mushrooms (quartered)
  • 70 g Kale Leaves (chopped into 2” pieces)
  • 60 g Quinoa
  • 50 g Sweet Potato (peeled and cut into ¾” pieces)
  • 10 g Parmesan Cheese (grated)
  • 5 ml Olive Oil
  • 2 g Salt
  • 1 clove Garlic (thinly sliced)
  • 1 g Black pepper (crushed)
  • 1 cup Water

Method:

  • In a saucepan, bring the quinoa to a boil with a cup of water.
  • Reduce the heat, cover the saucepan and allow to simmer until the water is completely absorbed (approx. 12 – 15 minutes).
  • Meanwhile, heat oil in a small pot, over medium heat.
  • Add the sweet potatoes and mushrooms and sauté occasionally. Cook until the pieces begin to soften and turn golden brown (approx. 5 – 6 minutes).
  • Add garlic and cook for a minute. Finally add the kale, salt, and pepper and sauté frequently until the vegetables become tender (approx. 10 – 12 minutes).
  • Serve the vegetables over the quinoa and garnish with Parmesan cheese.

Nutritional Information (Per Serving)

Serving Size: 150 g (approx.)

  •  Calories: 217 kcal
  • Carbohydrate: 30.7 g
  • Fiber: 3.4 g
  • Sugar: Nil
  • Protein: 8.8 g
  • Fat: 6 g
  • Iron: 2.5 mg
  • Calcium: 127.1 mg
  • Sodium: 501.7 mg

Raspberry Banana Smoothie Recipe – By Chef Ganesh Teli, Culinary Director, MonkeyBox

Recipe

Ingredients:

  • 80 g Frozen Raspberry
  • 2 medium-size Bananas
  • 60 g Non-fat Greek Yogurt
  • 40 g Low-fat Milk
  • 24 g Granola Bar (crushed)
  • 10 g Toasted Coconut Flakes
  • 2 g Chia seeds

Method:

  • In a blender, puree berries, banana, yogurt, chia seeds, and milk until smooth.
  • Portion out into 2 bowls and top with granola and toasted coconut, if desired

Nutritional Information (Per Serving)

Serving Size: I bowl (185 g approx.)

  • Calories:  354 kcal
  • Carbohydrate: 59.6 g
  • Fiber:  13.4 g
  • Sugar: 17.6 g
  • Protein: 8 g
  • Fat: 5.8 g
  • Iron: 3.8 mg
  • Calcium: 236.3 mg
  • Sodium: 97 mg

Fresh Cucumber Roll Ups Recipe – By Chef Ganesh Teli, Culinary Director, MonkeyBox

Fresh Cucumber Roll ups (for 2 kids)

Ingredients

  • 20 g Cream cheese
  • 1 medium-sized Cucumber
  • 1/2 medium-sized Bell pepper (a quarter each of red and yellow pepper)
  • 1/2 cup Carrot

Direction

  • Allow the cream cheese to reach room temperature and mix with a spoon to soften.
  • Wash and dry the cucumber. Using a vegetable peeler, slice into thin strips, lengthwise.
  • Chop carrots and bell peppers into matchstick-sized pieces.
  • Spread a thin layer of cream cheese on each cucumber slice. On one end, place a small amount of chopped carrots and bell peppers.
  • Roll the cucumber slice and serve.

Nutritional Information (Per Serving)

  • Calories: 43 kcal
  • Carbohydrate: 5.4 g
  • Fiber: 0.66 g
  • Sugar: Nil
  • Protein: 0.9 g
  • Fat: 1.79 g
  • Iron: 0.57 mg
  • Calcium: 30.25 mg
  • Sodium: 54.12 mg

 

Fruity Veggie Bundles Recipe with Yogurt Ranch Dressing – By Ganesh Teli, Culinary Director, MonkeyBox

FRUITY VEGGIE BUNDLES WITH YOGURT RANCH DRESSING (SERVES 2)      

fruity roll ups

Ingredients:

For Dressing

  • 60 ml Plain Yogurt
  • 30 ml Buttermilk
  • 20 g Onion (finely chopped)
  • 1 clove Garlic (finely chopped)
  • 5 ml Lemon Juice
  • 5 g Parsley (finely chopped)
  • 5 g Salt
  • ¼ tsp Black Pepper
  • 1 g Dijon Mustard

For Bundles

  • 4 outer Romaine Lettuce Leaves
  • 50 g Cucumber
  • 50 g Tomatoes
  • 50 g Beans
  • 50 g Carrots
  • 50 g Yellow Pepper
  • 50 g Pineapple
  • 50 g Orange
  • 2 g Salt
  • 2 g Pepper

Method:

For Dressing

  • Combine all ingredients in a jar with a tight-fitting lid, shake well until uniform.
  • Alternatively, you can combine all ingredients in a food processor/blender and pulse until it is uniform and smooth.

For Bundles

  • Separate 4 outer Romaine Lettuce leaves and trim the ends if they seem too long.
  • Fill the center of the leaf, along the rib, with thinly chopped strips of cucumber, tomatoes, beans, carrot, peppers, pineapple, and orange wedges.
  • Season with a pinch of salt and pepper.
  • Roll up the leaf and secure with a tie or parsley leaf that is long enough.
  • Serve with yogurt ranch dressing.

Nutritional Information (Per Serving)

Serving Size: 2 Bundles with 50 g Dressing

  • Calories: 86 kcal
  • Carbohydrate: 16.8 g
  • Fiber: 2.7 g
  • Sugar: Nil
  • Protein: 3.5 g
  • Fat: 1.8 g
  • Iron: 2.7 mg
  • Calcium: 140.4 mg
  • Sodium: 1429.3 mg

Bircher Muesli with Apple & Banana – By Ganesh Teli, Culinary Director, MonkeyBox

Bircher Muesli with Apple & Banana (Serves 1)

Ingredients:

  • 50 g Red Apple (peeled and grated)
  • Half medium-sized Banana (sliced)
  • 50 g Yogurt
  • 50ml Cold Water
  • 25 g Oats
  • 7 g Chia seeds
  • 7 g Almond (chopped)
  • 1 g Cinnamon

Method:

  • In a bowl mix grated apple, oats, chia seeds, half the quantity of chopped almonds and cinnamon.
  • Stir in the yogurt and cold water, mix well, cover and chill overnight.
  • Spoon the muesli into bowls and top with sliced banana.
  • Garnish with the remaining almond slivers and serve

Nutritional Information (Per Serving)

  • Calories: 257 kcal
  • Carbohydrate: 34.4 g
  • Fiber: 4.4 g
  • Sugar:  Nil
  • Protein: 7.9 g
  • Fat: 10.9 g
  • Iron: 2.7 mg
  • Calcium: 166 mg
  • Sodium: 15.2 mg

Stuffed Jacket Potatoes – By Ganesh Teli, Culinary Director, MonkeyBox

Stuffed Jacket Potatoes (Serves 4)

Ingredients

4 Medium Potatoes

50 g – Grated cheddar

100g – Sweetcorn

100g – Finely chopped bell peppers

A small bunch of Fresh basil

Directions

  • Heat the oven to 180°C and bake the potatoes for about 1 hour until cooked and the skins are crispy. Set aside to cool to room temperature.
  • To stuff the jacket potatoes, heat the oven to 180° Cut the potatoes in half. Using a spoon, carefully scoop out the middle of the potato, leaving the skin unbroken (like a boat). Place the scooped potato into a mixing bowl.
  • Using a fork, mash the potato until there are no lumps. Add the cheese, sweetcorn, peppers and mix well.
  • Gently pick the leaves from the Basil. Chop/tear into smaller pieces and stir into the cheesy potato mixture.
  • Using a spoon, carefully scoop the mixture back into the potato boats. Make sure that you use all the mixture up.
  • Sprinkle little extra grated cheese and place on a baking tray. Place the tray in the oven and bake for 10-15 mins until golden, and serve hot.

Nutritional Information (Per Serving)

Serving size: 2 potato halves

Calories: 162.8 kcal

Carbohydrate: 25.7 g

Fiber: 1.3 g

Sugar: 0.06 g

Protein: 5.6 g

Fat: 4.5 g

Iron: 0.6 mg

Calcium: 13.5 mg

Sodium: 87.25 mg

Quick & Easy Oats Peanut Butter Squares – By Ganesh Teli, Culinary Director, MonkeyBox

Oats-Peanut Butter Squares (Serves 12)

Ingredients

220 g – Oats, dry

180 g – Crispy Wheat cereal

80 g – Peanut butter

1/2 cup – Natural honey

1 tsp – Vanilla extract

Directions

  • Grind oats into flour and pour into a bowl. Add crispy wheat cereal to the flour.
  • Prepare a pan by greasing it or lining it with parchment paper.
  • In a small sauce pan add peanut butter and honey. Melt together over medium heat and stir to form a uniform blend.
  • Pour the peanut butter and honey mix onto the dry ingredients and stir. Dump into prepared pan and firmly press into pan.
  • Cool in fridge for at least 25 minutes and evenly cut into 12 squares, and serve.

Nutritional Information (Per Serving)

Serving size: 1 square

Calories: 200 kcal

Carbohydrate: 34.3g

Fiber: 2.9 g

Sugar: 14.8 g

Protein: 4.4 g

Fat: 4.7 g

Iron: 0.7 mg

Calcium: 0.4 mg

Sodium: 0.67 mg