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Snack Replacement Recipes: Exclusively For UHC Members
Snack Replacement Recipes: Exclusively For UHC Members
REPLACEMENT
RECIPES
Exclusively for UHC members
SNACK
CHOCOLATE BARFI
B E ST F O R
Celebration
A sweet treat MAKES : 15 barfis TIME : 45 mins
IN GR E D IE N T S PR E PAR AT IO N
• Prepare ¼ cup almond butter.
Barfi • Prepare ¼ cup almond milk.
CHOCOLATE REPLACEMENT
• 1 cup almonds
• ¼ cup almond butter
METHOD
• ½ cup jaggery powder
1. Place almonds into a blender and blend until
• ¼ cup almond milk a smooth powder. Do not over blend.
• 3 tablespoons cacao powder
• pinch of rock salt 2. Heat a pot, add almond butter and almond
powder. Mix and roast for 5 minutes on low
Toppings flame until a little brownish colour.
• 2 tablespoons grated coconut 3. Add jaggery powder and almond milk. Mix
• 1 tablespoon cashews, roasted everything together and cook for 2 minutes.
• 1 tablespoon almonds, roasted
4. Add cacao powder, cook and keep stirring
for 8 minutes until the mixture starts to leave
the pan. Make sure there are no lumps.
5. Switch off the stove. Add rock salt and mix.
Pour it on parchment paper and set it in a
rectangular shape with the help of a spatula.
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SNACK
CHOCOLATE NUTTIES
B E ST F O R
Celebration
A sweet treat MAKES : ¾ cup TIME : 30 mins
“Can you imagine the taste of nuts rolled on caramel-y chocolate? Yes!
These delectable chocolate nutties will not dissapoint! They’re great as a
travel snack, or even to keep at home, for times when the craving hits!”
~ Subah Saraf
CHOCOLATE REPLACEMENT
IN GR E D IE N T S METHOD
1. Heat a saucepan. Add jaggery, water and
• ¼ cup jaggery powder cook for 8 minutes on low flame until bubbles
• 2 tablespoons water start appearing and the consistency becomes
• ½ teaspoon vanilla extract a little thick. Keep stirring in between.
• 1 teaspoon chia seeds, roasted
2. Add vanilla, chia seeds and cacao powder. Mix
• 3 tablespoons cacao powder and let it cook for a few more minutes until a
• ¼ cup almonds, roasted thick caramel-like consistency is formed.
• ¼ cup cashews, roasted
3. Add roasted nuts and mix well to evenly coat
• pinch of rock salt
the nuts with chocolate.
4. Switch off the stove, add rock salt and mix
well. Separate the nuts by breaking the lumps.
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BREAKFAST
B E ST F O R
An occasional
breakfast SERVES : 2 TIME : 10 mins
“This is my favourite Sunday breakfast. It’s so quick and yet so delicious. I love
topping my chocolate smoothie bowl with mango, along with some pumpkin
seeds!
~ Subah Saraf
CHOCOLATE REPLACEMENT
IN GR E D IE N T S PR E PAR AT IO N
• Take the bananas, peel, slice and put in
the freezer for about 6 hours
• 4 frozen bananas
• ½ cup coconut milk • Prepare ½ cup coconut milk.
• 2 tablespoons cacao powder
• 4 dates, de-seeded METHOD
• pinch of rock salt 1. Place all the smoothie ingredients into a
• pinch of cinnamon powder blender and blend until smooth.
• 1 tablespoon peanut butter
(optional) 2. Pour into bowls and top with fresh seasonal
• pinch of vanilla powder (optional) fruits and nuts of your choice.
Topping
• any seasonal fruits & nuts
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BREAKFAST
B E ST F O R
Breakfast
A sweet treat SERVES : 2-3 TIME : 20 mins
“I never thought that simply spreading peanut butter on apple slices and adding a
handful of nuts could create such a delicious snack. Every time I have it, I promise
myself that I’ll only eat one, but I always end up having more. Hehe!” ~ Subah Saraf
BREAKFAST REPLACEMENT
IN GR E D IE N T S PR E PAR AT IO N
• 1 large apple • Soak 2 tablespoons each of walnuts and
cashew separately in water for 6 hours.
• Prepare ¼ cup peanut butter.
Sweet Peanut Butter
• ¼ cup peanut butter
• 2 tablespoons jaggery powder METHOD
• ½ teaspoon cinnamon powder 1. Add all the sweet peanut butter ingredients into
a blender and blend into a thick smooth paste.
• 2 tablespoons water
2. Slice the apple horizontally into thin slices and
Topping remove the seeds from the centre using a knife.
• 1 tablespooon walnuts,
3. Spread the sweet peanut butter on the apple
soaked and chopped
slices, and add the toppings from above. Serve.
• 1 tablespoon cashews, soaked
and chopped
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BREAKFAST
APPLE PLATTER
B E ST F O R
Breakfast
Evening snack SERVES : 2 TIME : 10 mins
“Eating sliced apples alone can be boring. Don’t worry, we got you. Dress them up with
some date sauce and topping and you’ll have a party going on in your plate!”
~ Himadri Pareek
BREAKFAST REPLACEMENT
IN GR E D IE N T S PR E PAR AT IO N
Soak ¼ cup of almonds in water for 6 hours.
• 2 apples
• 1 tablespoon walnuts,
roasted and chopped
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WINTER BREAKFAST
B E ST F O R
Winter Breakfast
Evening Snack SERVES : 2 TIME : 30 mins
“Though the best type of breakfast is a fruit-based meal, this warm option is for those
who find it difficult to consume fruits in the winter. It’s also a great snack for those
looking to gain weight, or those living highly active lifestyles.” ~ Harshvardhan Saraf
BREAKFAST REPLACEMENT
IN GR E D IE N T S PR E PAR AT IO N
• Boil 4 sweet potatoes in water.
• 2 cups boiled and sliced • Prepare sweet imli chutney (pg 36).
sweet potato
• Prepare green chutney (pg 36).
• ¼ cup sweet imli chutney (pg 36)
• 2 tablespoons green chutney
(pg 36) METHOD
1. Place the boiled and sliced sweet potato in
• 2 tablespoons pomegranate
serving plates. Add sweet imli chutney, green
• 2 tablespoons moong sprouts chutney, pomegranate and moong sprouts.
Serve.
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NAMKEEN
B E ST F O R
Celebration
A namkeen snack MAKES : 5 cups TIME : 45 mins
IN GR E D IE N T S METHOD
1. Heat a pot, add red rice poha and roast it for
• 2 cups red rice poha
5 minutes on a low flame until it becomes
• 1 cup fox nuts, roasted and chopped crisp. Make sure to not over roast the poha.
NAMKEEN REPLACEMENT
(makhana)
• ½ cup peanuts, roasted Take it out on a plate to cool down.
• ¼ cup almonds, roasted and chopped 2. Heat a pot. Add curry leaves, green chill and
• ¼ cup cashews, roasted and chopped sauté on low flame until crisp.
• ¼ cup pumpkin seeds, roasted
3. Add wild mustard seeds, turmeric powder,
• ¼ cup sunflower seeds, roasted
roasted cumin powder, kasuri methi and mix.
• ¼ cup raisins
4. Add roasted poha, fox nuts along with nuts,
Other Ingredients seeds, raisins and jaggery powder into the pot.
• ⅓ cup fresh curry leaves
5. Mix all the ingredients together and roast
• 1 teaspoon finely chopped green chilli
them for 5 minutes. Make sure to not apply
• 1 teaspoon wild mustard seeds (jakhiya) much force otherwise the poha might break.
• 1 teaspoon turmeric powder
• 1 teaspoon roasted cumin powder 6. Switch off the stove, add black salt and rock
salt. Mix, take it out on a plate to cool down.
• 1 teaspoon kasuri methi, blended
• 3 tablespoons jaggery powder 7. Store them in an airtight container for 2 weeks.
• 2 teaspoons black salt
• 2 teaspoons rock salt
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NAMKEEN
MASALA MAKHANA
B E ST F O R
Celebration
A namkeen snack MAKES : 2 cups TIME : 30 mins
“We all crave for something crunchy, something masalaedar to munch on. Be it
watching a movie with family or a snack to pack for your office, masala makhana
won’t ever let you down.”
~ Himadri Pareek
NAMKEEN REPLACEMENT
IN GR E D IE N T S METHOD
1. Heat a pot and add fox nuts. Roast for 10
• 2 cups fox nuts (makhana) minutes on low to medium flame until crisp.
• 1 teaspoon jaggery powder
• ½ teaspoon roasted cumin powder 2. Add jaggery powder, roasted cumin powder
to the same pot and mix.
• ½ teaspoon black salt
• ¼ teaspoon asafetida 3. Switch off the stove. Add black salt, asafetida
• ¼ teaspoon rock salt and rock salt. Mix everything together.
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NAMKEEN
MASALA POPCORN
B E ST F O R
Celebration
A namkeen snack MAKES : 2 cups TIME : 20 mins
IN GR E D IE N T S METHOD
1. Place all the coconut masala ingredients
• ¼ cup dry corn (for popcorn) into a blender and blend until everything is
NAMKEEN REPLACEMENT
combined together.
Coconut Masala
• ½ cup blended dry coconut (gola) 2. Heat a saucepan. Add the dry corn and
cover with a lid.
• ½ teaspoon black salt
• ½ teaspoon cumin powder 3. When the corn starts to pop, shake the
• ¼ teaspoon black pepper powder pan with your hands (take help of a cloth as
saucepan will be hot). Shaking is important
so the corn doesn’t stick and get burnt.
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COOKIES
B E ST F O R
Celebration
A sweet treat MAKES : 15 cookies TIME : 45 mins
“You could have one or two of these cookies in the evening with your herbal tea,
or even take them to your office to-go. They’re so crunchy that you’ll hear them
cracking in your mouth.”
~ Himadri Pareek
BISCUIT REPLACEMENT
IN GR E D IE N T S METHOD
1. Place all the ingredients in a mixing bowl
• 1 cup pearl millet flour (bajra) and knead the dough. Make sure there are
• ⅔ cup blended dry coconut no lumps of jaggery.
(gola)
• ½ cup jaggery powder 2. Preheat the oven at 150°C for 10 minutes
• 2 tablespoons chia seeds and divide the dough into small balls of 1
tablespoon each. Place them on parchment
• ½ teaspoon kasoori methi
paper in a baking tray.
• ½ teaspoon green cardamom
powder
3. With the back of a spoon, gently flatten
• ½ teaspoon lemon juice the balls, as thin as possible. Make sure to
• pinch of rock salt leave space in between each cookie dough.
• ¼ cup water
4. Bake the cookies at 150°C for 25 minutes.
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COOKIES
ALMOND BISCOTTI
B E ST F O R
Celebration
A sweet treat MAKES : 15 biscottis TIME : 45 mins
“When the crunch of almonds and sweetness of jaggery comes together, MAGIC is
created! These almond biscottis have the potential of becoming a regular affair at
your place.”
~ Subah Saraf
BISCUIT REPLACEMENT
IN GR E D IE N T S PR E PAR AT IO N
• Prepare oats flour by blending rolled oats.
• 1 cup almonds, pulsed
• ½ cup oats flour METHOD
• ⅓ cup walnuts, pulsed 1. Place all the ingredients in a mixing bowl and
knead the dough. Make sure there are no lumps.
• ¼ cup jaggery powder
• ¼ teaspoon nutmeg powder 2. Preheat the oven at 150°C for 10 minutes. Divide
• ¼ teaspoon cinnamon powder the dough into small balls of 1 tablespoon each.
• ⅛ teaspoon rock salt Place them on parchment paper in a baking tray.
• 2 tablespoons water 3. With the back of a spoon, gently flatten the balls,
as thin as possible. Make sure to leave enough
space in between each cookie dough.
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DESSERT
BANANA SPLITS
B E ST F O R
Celebration
A sweet treat SERVES : 3-4 TIME : 20 mins
IN GR E D IE N T S SO AK IN AD VAN C E
Soak 1 cup cashews for 6 hours.
Cream
• 1 cup cashews, soaked
DESSERT REPLACEMENT
METHOD
• ¼ cup jaggery powder
1. Place all the cream ingredients into a
• 1 teaspoon cinnamon powder small blender jar and blend until absolutely
• 2 tablespoons water smooth (no small chunks should remain).
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SNACK
STUFFED DATES
B E ST F O R
Celebration
A sweet treat MAKES : 20 TIME : 10 mins
“You won’t believe how tasty this super quick snack can be. It takes 5 minutes
to make, that’s it! You could feast on one or two whenever you feel hungry in
the day.”
~ Himadri Pareek
DESSERT REPLACEMENT
IN GR E D IE N T S METHOD
1. Using a knife, make a slit vertically on all the
• 20 dates
dates without cutting them in half.
Sweet Peanut Butter 2. Gently de-seed each date using your fingers,
• ¼ cup peanut butter and set aside.
• 2 tablespoons jaggery powder
3. Add peanut butter and jaggery powder to
a small mixing bowl. Mix using a spoon to
Topping
combine them together.
• 1 tablespoon almonds,
roasted and chopped
4. Stuff each date with sweet peanut butter.
• 1 tablespoon cashews, Add the toppings and serve.
roasted and chopped
• 8 walnuts, roasted and chopped
• 1 tablespoon pistachios,
roasted and chopped
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SNACK
B E ST F O R
Refreshing snack
SERVES : 3-4 TIME : 15 mins
IN GR E D IE N T S METHOD
1. Divide the cucumbers, carrots and bell
• 2 cucumbers
peppers into 2’’ lengthwise sticks.
• 2 carrots
• 2 bell peppers
SNACK REPLACEMENT
2. Place all the mustard dip ingredients into a
(green or red or yellow) blender and blend until smooth.
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DRINK
MAAZA COOLER
B E ST F O R
Celebration
A sweet drink SERVES : 4 TIME : 30 mins
“Made from ‘real taaza raseele mangoes’, this mango delight is kids’ absolute
favorite! Using just 4 ingredients, it is super quick and easy.”
~ Subah Saraf
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DRINK
CHOCOLATE MILKSHAKE
B E ST F O R
Celebration
A sweet drink SERVES : 2 TIME : 20 mins
“This milkshake will make your kids go crazy (hehe not literally)! It’s 10x better than
the packaged energy drinks we get from the market, which are loaded with nasty
sugars and preservatives.”
~ Himadri Pareek
• pinch of rock salt 2. Add almond milk into a blender and blend
• ⅓ cup water again until smooth. Keep it in the refrigerator
• 2 cups almond milk for 1 hour.
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DRINK
B E ST F O R
Celebration
A sweet drink SERVES : 2 TIME : 20 mins
“Tangy, minty, sweet and refreshing. Raw Mango Mojito is a perfect coolant for hot
summer afternoons.”
~ Subah Saraf
3. Add crushed mint leaves, sliced lemons & ice into
the same bowl and mix well.
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CASHEW CHEESE
GREEN CHUTNEY MAKES ½ CUPS
CHUTNEY REPLACEMENT
CHEESE REPLACEMENT
2. Use immediately or store in the fridge for 2-3
days.
HOMEMADE KETCHUP
B E ST F O R
Dip
Sauce MAKES : ¾ cup TIME : 20 mins
IN GR E D IE N T S METHOD
1. Boil the red bell pepper, pumpkin and
• 1 cup chopped red bell pepper carrot in ½ cup water for 5-6 minutes.
• ¼ cup small-chopped pumpkin
KETCHUP REPLACEMENT
2. Add all the spices to the boiled vegetables
• ¼ cup small-chopped carrots and stir well for 2-3 minutes.
• ½ + ¼ cup water
• 2 tablespoons jaggery powder 3. Puree the vegetables in a blender until smooth.
• 2 pinches of dry ginger powder 4. Add the puree back into the pan, and cook it
• pinch of star anise powder until it thickens a little.
• pinch of asafoetida (hing)
5. Add ¼ water and oats flour. Stir and cook for
• ¼ teaspoon oats flour 1-2 minutes. Add lemon juice and salt.
• ½ teaspoon rock salt
• 2 teaspoons lemon juice 6. Use immediately or store in the fridge for 2-3
days.
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