THE WHOLESOME KITCHEN Nourish Energize Indulge POOJA DHINGRA with VIDDHI DHINGRA PHOTOGRAPHS BY DANIEL SHECHTER First published in 2017 by Hachette India (Registered name: Hachette Book Publishing India Pvt Ltd) An Hachette UK company www.hachetteindia.com This ebook published in 2017 Copyright © 2017 Pooja Dhingra and Viddhi Dhingra All photographs except on pages 63 and 127 copyright © 2017 Pooja Dhingra Photographs on pages 63 and 127 courtesy Shutterstock.com Copyright for recipes on pages 50–57, 90–101, 128–139 and 167–171 vests with the individual contributors Book design and layout © 2017 Hachette India Book and cover design by Bhavi Mehta Pooja Dhingra and Viddhi Dhingra assert the moral right to be identified as the authors of this work All rights reserved No part of the publication may be reproduced, stored in a retrieval system (including but not limited to computers, disks, external drives, electronic or digital devices, e-readers, websites), or transmitted in any form or by any means (including but not limited to cyclostyling, photocopying, docutech or other reprographic reproductions, mechanical, recording, electronic, digital versions) without the prior written permission of the publisher, nor be otherwise circulated in any form of binding or cover other than that in which it is published and without a similar condition being imposed on the subsequent purchaser The views, opinions and recipes provided in this book are the authors’ own and the facts are as reported by them The publishers are not in any way liable for the same Print edition ISBN 978-93-5195-144-5 eBook edition ISBN 978-93-5195-145-2 Hachette Book Publishing India Pvt Ltd 4th & 5th Floors, Corporate Centre, Plot No 94, Sector 44, Gurgaon - 122003, India Typeset by Manmohan Kumar, Delhi CONTENTS INTRODUCTION DELICIOUS + HEALTHY: WHAT MAKES THESE TREATS GOOD FOR YOU THE WHOLESOME KITCHEN MANIFESTO HOW TO USE THIS BOOK STOCKING UP BASICS Almond Butter Cashew Butter Peanut Butter Hazelnut Butter Walnut Butter Cashew Turmeric Butter Apple Sauce Homemade Nutella Coconut Butter Banana Jam Date Jam SALADS 101 ENERGIZE Banana Pancakes Crunchy Granola Fruit and Nut Granola Yoghurt and Granola Smoothie Chocolate Protein Shake Power Bites Oat and Date Bites Raisin Cashew Bites No-Bake Coffee Cookies Almond Bars Almond Cereal Bars Chewy Banana Bars Peanut Butter and Banana Parfait Chocolate Espresso Tart Coffee Loaf Cake Banana Zucchini Muffins Chocolate Chip Apricot Bars Apple Cinnamon Bites Green Blast Goji Berry and Date Bliss Balls Red Velvet-Inspired Brownie NOURISH Porridge Coconut and Plum Cleanser Ironman Honey, Spinach and Walnut Salad Mint and Edamame Dip Whole-wheat Lavash Spicy Rajma Dip Cookie Dough Bites Pumpkin Bites Coconut Bars Red Velvet Pudding Apple Crumble Chocolate Coconut Tart Banana and Peanut Butter Cake Upside-down Ginger Pear Cake Chocolate Pumpkin Muffins Zucchini Blondies Rajma Hummus Curry Leaf and Almond Pesto Dairy-free Super Creamy Miso-Tahini Dip Soup of ‘X’ Carrot Cake Zucchini Pasta REFRESH Beetroot and Avocado Juice Pineapple and Orange Cooler Chai-inspired Shake Watermelon Slushy Tzatziki Zesty Yoghurt Dip Arugula Salad Pistachio Rose Bites Orange Carrot Cupcake Caramel Yoghurt Dip Avocado Pudding Chia Pudding Falooda Chocolate Chip Bar with Peanut Butter and Apple Sauce Chocolate Yoghurt Pie Mixed Fruit Crumble Lemon Loaf Dijon Vinaigrette Tahini Dressing Balsamic Vinaigrette Watermelon and Feta Salad Spin Salad Chilled Cucumber and Yoghurt Soup Sweet Potato Chaat Fruity Popsicles INDULGE Fig and Cherry Pancakes Banana Peanut Butter Smoothie Uncooked Pad Thai Caramelized Onion Dip and Sweet Potato Chips Chocolate Avocado Truffles Apricot Cashew Bites Orange Chocolate Truffles Chocolate Mint Truffles Mock Brownie Choco Coco Fudge Chocolate Cupcakes Faux Frosting Dip Sneaky Cookies Chocolate Almond Orange Tart Chocolate Cake with Banana and Coconut Butter Frosting Chocolate Chip Cookies Peanut Butter Bites Chocolate Hazelnut Truffles CONVERSION TABLE INDEX ACKNOWLEDGEMENTS ABOUT THE AUTHORS INTRODUCTION protein powder, whey chocolate protein shake, 28 pumpkin chocolate pumpkin muffins, 87 pumpkin bites, 77 pumpkin seed chocolate cupcakes, 157 pumpkin bites, 77 R raisin mixed fruit crumble, 125 raisin cashew bites, 32 rajma rajma hummus, 90–91 spicy rajma dip, 74 rice, puffed chewy banana bars, 37 crunchy granola, 22 rocket watermelon and feta salad, 131–133 rose essence pistachio rose bites, 116 rose syrup chia pudding falooda, 120 pistachio rose bites, 116 S sabja seed chia pudding falooda, 120 salt, sea apple cinnamon bites, 49 apricot cashew bites, 150 chocolate avocado truffles, 149 chocolate coconut tart, 81 chocolate espresso tart, 39–41 green blast, 50 homemade nutella, 11 mock brownie, 155 red velvet pudding, 79 semolina lemon loaf, 126 sesame seed goji berry and date bliss balls, 53–54 uncooked pad thai, 147 sesame seed, black whole-wheat lavash, 73 sesame seed, white dairy-free super creamy miso-tahini dip, 95 sichuan pepper rajma hummus, 90–91 soy sauce spicy rajma dip, 74 spin salad, 134 spinach green blast, 50 honey, spinach and walnut salad, 69 ironman, 66 spring onion chilled cucumber and yoghurt soup, 135–136 uncooked pad thai, 147 sugar whole-wheat lavash, 73 sugar, brown chocolate cake with banana and coconut butter frosting, 165 chocolate chip apricot bars, 46 chocolate cupcakes, 157 crunchy granola, 22 faux frosting dip, 158 fig and cherry pancakes, 144 fruit and nut granola, 25 red velvet pudding, 79 sunflower seed chocolate cupcakes, 157 fruit and nut granola, 25 uncooked pad thai, 147 whole-wheat lavash, 73 sweet potato caramelized onion dip and sweet potato chips, 148 sweet potato chaat, 137 T tabasco sauce caramelized onion dip and sweet potato chips, 148 tahini dairy-free super creamy miso-tahini dip, 95 tahini dressing, 130 tofu chocolate yoghurt pie, 124 dairy-free super creamy miso-tahini dip, 95 tomato spin salad, 134 zucchini pasta, 101 turmeric cashew turmeric butter, green blast, 50 tzatziki uncooked pad thai, 147 upside-down ginger pear cake, 84–86 V vanilla, essence carrot cake, 99 goji berry and date bliss balls, 53–54 vanilla, extract chocolate chip cookies, 167–168 vegetable stock soup of ‘x’, 96–98 vinegar, apple cider chocolate cupcakes, 157 upside-down ginger pear cake, 84–86 vinegar, balsamic balsamic vinaigrette, 130 honey, spinach and walnut salad, 69 vinegar, white wine chilled cucumber and yoghurt soup, 135–136 dijon vinaigrette, 128 W walnut apple crumble, 80 carrot cake, 99 chilled cucumber and yoghurt soup, 135–136 chocolate coconut tart, 81 coffee loaf cake, 42–44 fruit and nut granola, 25 honey, spinach and walnut salad, 69 mint and edamame dip, 70 mixed fruit crumble, 125 mock brownie, 155 orange carrot cupcake, 117 porridge, 62 red velvet pudding, 79 walnut butter, watermelon and feta salad, 131–133 watermelon watermelon and feta salad, 131–133 watermelon slushy, 111 wheat flour, whole banana and peanut butter cake, 82–83 banana pancakes, 21 banana zucchini muffins, 45 carrot cake, 99 chocolate cake with banana and coconut butter frosting, 165 chocolate cupcakes, 157 chocolate pumpkin muffins, 87 coffee loaf cake, 42–44 fig and cherry pancakes, 144 lemon loaf, 126 mixed fruit crumble, 125 red velvet pudding, 79 upside-down ginger pear cake, 84–86 whole-wheat lavash, 73 zucchini blondies, 89 Y yeast, dry whole-wheat lavash, 73 yoghurt banana and peanut butter cake, 82–83 banana peanut butter smoothie, 145 caramel yoghurt dip, 118 chilled cucumber and yoghurt soup, 135–136 chocolate cake with banana and coconut butter frosting, 162 coffee loaf cake, 42–44 lemon loaf, 126 peanut butter and banana parfait, 38 tahini dressing, 130 yoghurt and granola smoothie, 26 mint and edamame dip, 70 Z zucchini banana zucchini muffins, 45 zucchini blondies, 89 zucchini pasta, 101 uncooked pad thai, 147 ACKNOWLEDGEMENTS This book has been the most challenging thing I’ve done this year, not just because it’s so close to my heart but because I had to create the recipes without using any of my key baking ingredients (no sugar, flour or eggs!) But as an entrepreneur, it’s only possible to rise to challenges if you have a team of amazing people backing you I am so grateful that I have a long list of people to thank for making this book possible Thank you Poulomi, Prerna and the team at Hachette India for making this process so smooth and enjoyable Thank you for believing in my ideas and giving my recipes a chance! Mom, Dad and Vaarun, I am blessed to have you as my family Thank you for being my pillars of strength Chinmayee, thank you for living in my head and organizing my thoughts Viddhi, I wouldn’t have been able to this without your help Thank you for helping with all the tough bits and for being so patient through the entire process I was so happy when ace photographer, and my dear friend, Daniel, agreed to shoot this book Thank you, Dani, for making my recipes come to life Maitri, as always, thank you for your time and effort, and for making another one of my dreams come true Ritika, Shivani, Bhagyashree and Ann, thank you for testing and re-testing (and eating!) all these recipes I wouldn’t have survived this process without your help Shayamal, thank you for being the person you are For getting me started on my fitness journey and reminding me that we have to train not the body, but the mind Naman, for listening to me for hours on end and for always being ready to jump with me Pratish, for everything, always Pablo , thank you for being in my life and supporting me through all my ups and downs It would be impossible to juggle everything without your help Kamni, for always looking out for me Pinank, Shette Sir, Ajit Sir and Team Le15, thank you for allowing me to step away from the kitchen and focus on other things I could only this because I knew you are looking out for me Tarsila, Catherine and all my chefs at Le Cordon Bleu, Paris, thank you for shaping my career and making me the person I am at work I’ve always been surrounded by strong people I am lucky to call my friends Thank you Aditi, Mitalee, Rachana, Jenai, Melanie, Marie, Purva, Henry, Jash, Philipp, Kadam, Cyrus, Preeto , Aatish, Pasham, Rhea and Karishma for filling my life with happiness And lastly, a big big thank you to all my contributors I adore and admire each one of you and it means the world to me for you to be a part of this book Thank you for giving me your time and sharing your recipes! Pooja ABOUT THE AUTHORS POOJA DHINGRA Pooja Dhingra is the founder of Le15 Patisserie and Studio Fifteen Culinary Centre in Mumbai A graduate of Le Cordon Bleu, Paris, she brought a piece of that world to India through her delectable desserts She has been featured in national dailies and is a regular in fashion and lifestyle glossies not just for her abilities in the kitchen, but also as a dynamic businesswoman and inspiration to women – she was selected by Forbes India for their 30 under 30 achievers list in 2014 and the Forbes 30 under 30 Asia list in 2016 After launching three successful outlets of Le15 in Mumbai, she has recently opened her first café at Colaba called Le15 Café in collaboration with her culinary school friend Pablo Naranjo Pooja loves coffee, chocolate and sepia-toned Instagrams as much as coming up with new collaborations and business ideas to make Le15 Patisserie a brand to reckon with VIDDHI DHINGRA After completing her bachelor’s degree in life sciences and biochemistry from K.C College, Mumbai, Viddhi Dhingra earned her diploma in advanced diet and nutrition from Tulip Academy, Australia With over nine years of experience, she works with clients across the world to help them change their lifestyles to achieve sustainable weight-loss and wellness goals Her nutrition philosophy is to focus on the nutrient values of foods and how best to work them into busy schedules in delicious ways www.hachetteindia.com Table of Contents Title Page Copyright Contents INTRODUCTION DELICIOUS + HEALTHY: WHAT MAKES THESE TREATS GOOD FOR YOU THE WHOLESOME KITCHEN MANIFESTO HOW TO USE THIS BOOK STOCKING UP BASICS Almond Butter Cashew Butter Peanut Butter Hazelnut Butter Walnut Butter Cashew Turmeric Butter Apple Sauce Homemade Nutella Coconut Butter Banana Jam Date Jam SALADS 101 ENERGIZE Banana Pancakes Crunchy Granola Fruit and Nut Granola Yoghurt and Granola Smoothie Chocolate Protein Shake Power Bites Oat and Date Bites Raisin Cashew Bites No-Bake Coffee Cookies Almond Bars 10 14 17 19 21 24 25 26 29 30 31 32 34 36 37 38 40 41 44 45 47 49 51 52 54 56 57 58 59 Almond Cereal Bars Chewy Banana Bars Peanut Butter and Banana Parfait Chocolate Espresso Tart Coffee Loaf Cake Banana Zucchini Muffins Chocolate Chip Apricot Bars Apple Cinnamon Bites Green Blast Goji Berry and Date Bliss Balls Red Velvet-Inspired Brownie NOURISH Porridge Coconut and Plum Cleanser Ironman Honey, Spinach and Walnut Salad Mint and Edamame Dip Whole-wheat Lavash Spicy Rajma Dip Cookie Dough Bites Pumpkin Bites Coconut Bars Red Velvet Pudding Apple Crumble Chocolate Coconut Tart Banana and Peanut Butter Cake Upside-down Ginger Pear Cake Chocolate Pumpkin Muffins Zucchini Blondies Rajma Hummus Curry Leaf and Almond Pesto Dairy-free Super Creamy Miso-Tahini Dip Soup of ‘X’ Carrot Cake Zucchini Pasta REFRESH Beetroot and Avocado Juice 61 62 63 64 67 69 70 72 74 76 78 81 82 84 86 88 90 92 94 95 97 98 99 100 101 102 104 106 108 109 112 113 115 117 119 120 122 Pineapple and Orange Cooler Chai-inspired Shake 124 126 Watermelon Slushy Tzatziki Zesty Yoghurt Dip Arugula Salad Pistachio Rose Bites Orange Carrot Cupcake Caramel Yoghurt Dip Avocado Pudding Chia Pudding Falooda Chocolate Chip Bar with Peanut Butter and Apple Sauce Chocolate Yoghurt Pie Mixed Fruit Crumble Lemon Loaf Dijon Vinaigrette Tahini Dressing Balsamic Vinaigrette Watermelon and Feta Salad Spin Salad Chilled Cucumber and Yoghurt Soup Sweet Potato Chaat Fruity Popsicles 127 128 130 131 132 133 134 135 136 138 140 141 142 144 146 147 148 150 151 152 153 INDULGE Fig and Cherry Pancakes Banana Peanut Butter Smoothie Uncooked Pad Thai Caramelized Onion Dip and Sweet Potato Chips Chocolate Avocado Truffles Apricot Cashew Bites Orange Chocolate Truffles Chocolate Mint Truffles Mock Brownie Choco Coco Fudge Chocolate Cupcakes Faux Frosting Dip Sneaky Cookies 156 157 158 159 161 162 163 164 166 167 169 170 171 173 Chocolate Almond Orange Tart Chocolate Cake with Banana and Coconut Butter Frosting Chocolate Chip Cookies 174 177 179 Peanut Butter Bites Chocolate Hazelnut Truffles 181 182 CONVERSION TABLE INDEX ACKNOWLEDGEMENTS ABOUT THE AUTHORS 184 185 208 210 ... Pulse the cashew nuts into a powder in a food processor Then, blend them for 2–3 minutes, till the mixture is oily and sticky After resting the mixer, pour in the oil and grind for another 3–5... choice Pulse the walnuts into a powder in a food processor Then, blend them for 2–3 minutes, till the mixture is oily and sticky After resting the mixer, pour in the oil and grind for another 5–7... hasten the ripening process BASICS The butters, jams and sauces covered in this section are used as the base for or as accompaniments to the recipes in the pages ahead When you are making the butters,