Quinoa Khichadi Feeds 4–5 people Ingredients 812 g cooked quinoa 120 g yellow moong dal (about ⅔ cup), rinsed 2 tbsp ghee or olive oil 1½ tsp cumin seeds 1 tsp mustard seeds (optional) 2 tsp grated ginger 1–2 green chillies, finely chopped (optional) ½ tsp turmeric 1 tsp ground coriander 1 tsp ground cumin 2 medium carrots (about 200 g), diced 150 g peas 1 medium courgette (about 180 g), diced (optional) 1.2–1.5 litres water (adjust for texture) Salt to taste Fresh coriander to garnish Lemon wedges to serve Optional tempering 2 tsp ghee 1 tsp cumin seeds Pinch hing 6–8 curry leaves Method (with quantities included) Add 120 g rinsed moong dal and 500 ml water to a saucepan and simmer for 15–20 minutes until very soft. Heat 2 tbsp ghee or olive oil in a large pot. Add 1½ tsp cumin seeds and 1 tsp mustard seeds and let them crackle. Add 2 tsp grated ginger and 1–2 chopped green chillies and sauté for 30 seconds. Stir in ½ tsp turmeric, 1 tsp ground coriander and 1 tsp ground cumin and toast briefly. Add 200 g diced carrots, 150 g peas and 180 g diced courgette and cook for 3–4 minutes. Add the cooked moong dal, 812 g cooked quinoa, salt and 700 ml water. Stir well. Simmer for 8–10 minutes, adding more water until the khichadi is soft and spoonable. You may need up to another 500–800 ml depending on how thick you like it. Optional tempering: heat 2 tsp ghee, add 1 tsp cumin seeds, pinch hing and curry leaves, let splutter and pour over. Garnish with coriander and lemon juice before serving. Extra Body Plot Tips Add spinach at the end for iron and fibre Stir in tofu cubes for extra protein Serve with coconut yogurt and mango pickle Great for clients with gut issues, post-illness recovery, or reset weeks

A lighter, oil-controlled version of restaurant-style kurkure bhindi. Perfect as a crunchy side, snack, or topping for dal bowls - and great addition for every household on Friday Fakeaway night! Serves : 6–8 as a side dish Ingredients 1kg fresh bhindi (okra) 120g gram flour (besan) 60g rice flour 40g cornflour 2 tsp turmeric powder 4 tsp red chilli powder 4 tsp coriander powder 2 tsp cumin powder 2 tsp amchur (dry mango powder) 2 tsp chaat masala 2 tsp ajwain (optional) 2½–3 tsp salt (to taste) 4 tbsp oil (about 60ml) Light oil spray for air fryer Optional finish: lemon juice + extra chaat masala Method Wash the bhindi and dry completely. Moisture makes it slimy and prevents crisping. Slice lengthwise into thin strips. The thinner the slices, the crispier the result. Place bhindi in a large bowl. Add oil and salt and toss well. Add besan, rice flour, cornflour and all spices. Mix gently using your hands so each strip is lightly coated. The coating should be thin, not thick like pakoras. If mixture looks too dry, sprinkle 1–2 tbsp water. If too sticky, add 1 tbsp rice flour. Air Fryer Cooking Preheat air fryer to 180°C. Spread bhindi in a single layer (cook in batches if needed). Spray lightly with oil. Air fry 14–18 minutes, shaking halfway. Cook until deep golden and crisp. For extra crunch: cook 12 minutes, rest 5 minutes, cook another 3–4 minutes. To Serve Sprinkle chaat masala and squeeze fresh lemon juice. Serve with dal, yoghurt dip, wraps, or as a crunchy topping on salads. Storage Cool completely before storing. Keep in airtight container up to 2 days. Reheat in air fryer 3–4 minutes to crisp again. Body Plot benefits: High fibre and lower oil than traditional frying. Add crushed flaxseed or hemp seeds for extra protein. Pair with dal + salad for a balanced menopause-friendly meal and diabetes friendly meal with stable energy.