Over 100 recipes offering a flexitarian approach to eating healthy – where the meat minimalist meets spices!

Chapter One:  Appetizers, Side Dishes, and Chutneys, Sauces, Dips, and Raitas


1. Tomato, Cucumber, and Sweet Onion Salad

2. Honey-Roasted Peanut Salad

3. Tomato Slices Topped with Sweet Onion and Carrot

4. Paneer or Tofu Topping on Crackers/Bread

5. Garlic and Chili Cheese Toast

6. Corn Flour Toast

7. Spicy-Sweet Deviled Eggs

8. Pumpkin Soup

9. Broccoli Soup

10. Carrot Soup

11. Green Pea soup

12. Mushroom Manchurian

Side Dishes

1. Spinach and Peanut Sauté

2. Seasoned Kale

3. Red Cabbage Tempered with Green Chilies

4. Bell Pepper and Potatoes

5. Spiced Carrot and Sweet Onion

6. Spicy Baked Broccoli

7. Coleslaw Tempered with Coconut

8. Red Lentils with Tofu

9. Chickpeas and Sautéed Onions

10. Green Split Peas in a Garam Masala Sauce

11. Black Beans in Tomato Sauce

12. Baked Okra with Onion and Tomato

Chutneys, Sauces, Dips, and Raitas

1. Mango and Pineapple Chutney

2. Mint Chutney

3. Tomato Chutney

4. Coconut and Tamarind Chutney

5. Cashew Curry Sauce

6. Spiced Cashew and Almond Sauce

7. Curry Dip

8. Tamarind Honey Dipping Sauce

9. Tomato and Cucumber Raita (Yogurt Salad)

10. Baby Carrots and Bell Pepper Raita (Yogurt Salad)

Chapter Two:  Breads

1. Chapati

2. Paratha

3. Poori

4. Spicy Bread

5. Sweet Bread

Chapter Three:  Vegetarian Dishes

1. Tomato and Yogurt Curry

2. Spinach and Yogurt Curry

3. Eggplant and Yogurt Curry

4. Cauliflower and Brussels Sprouts

5. Broccoli and Carrots with Coconut

6. Mushroom Burgers

7. Mushroom Curry

8. Bell Pepper and Tofu Curry

9. Spicy Potato Curry  

10. Chickpeas and Spinach

11. Sautéed Mixed Vegetables

12. Sautéed Plantains

13. Vegetable Couscous

14. Masala Upma

15. Mint Rice with Mixed Vegetables

16. Spicy Beets and Rice

17. Coconut Rice

18. Yellow Lentil Rice with Tamarind Sauce

19. Rice Pilaf with Cumin, Cashew, and Peppercorns

20. Yogurt Rice with Pomegranate

21. Rice Pilaf with Red Lentils

22. Garlic Rice

23. Eggs Delight with Yogurt Rice

24. Pasta with Spiced Cashew and Almond Sauce

25. Pasta, Sweet Peas, and Red Bell Pepper with Curried Alfredo Sauce

Chapter Four:  Chicken Dishes

1. Chicken with Spiced Cashew and Almond Sauce

2. Chicken Cutlet with Tamarind Honey Dipping Sauce

3. Chicken Curry

4. Cumin Chicken

5. Masala Yogurt Chicken

6. Chicken Masala Balls in Spicy Tomato Sauce

7. Spiced Chicken and Coconut Curry

8. Chicken in Sweet and Spiced Gravy

9. Chicken in Spicy Tomato Curry

10. Pistachio Chicken

11. Chicken Biryani

12. Chili Chicken

13. Butter Chicken

14. Sweet Pepper Chicken Curry

15. Chicken in Turmeric Gravy

Chapter Five: Seafood Dishes

1. Shrimp in Butter, Lime, and Cilantro Sauce

2. Shrimp Curry

3. Shrimp in Creamy Tomato Sauce

4. Grilled Curried Shrimp

5. Mussels in Sweet Coconut Curry

6. Mussels with Beans

7. Spicy Seared Chilean Sea Bass

8. Salmon with Cashew Red Pepper Sauce

9. Baked Coconut Fillet

10. Spicy Grilled Fish

11. Fish in Coconut Gravy

12. Masala Fried Fish

13. Mint and Cilantro Flavored Fish

14. Salmon with Yogurt Dill Sauce

15. Fish Curry

Chapter Six:  Drinks and Desserts


1. Masala Chai

2. Mint Chai

3. Ginger Chai

4. Buttermilk Lassi  

5. Fruit Milkshake

6. Mango Swirl Smoothie

7. Sweet Tomato juice

8. Lime Soda

9. Tropical Island Delight

10. Coconut Cooler


11. Bananas with Coconut and Honey

12. Creamy Mango Tart

13. Sweet Caramelized Coconut in Mini Fillo Shells

14. Baked Semolina

15. Almond Panna Cotta

16. Baked Ricotta Cheese in Almond Milk

17. Carrot Phirni

18. Cheese Halva

19. Strawberry Kulfi

20. Creamy Rice Pudding with Pineapple