Cooking can be intimidating, especially for those who just start. We, as medical students, don’t have a lot of time for cooking exotic meals. So we mostly end up eating junk or outside foods. So to help you guys out, I have perfectly curated this article by including the simplest yet healthier meals that any amateur cook can easily prepare.

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BEVERAGES

Let us start with the hydrating and energetic drinks.

MINT LEMONADE

Lemon and mint, which are the two prominent ingredients of this drink, are comfortably available in the Indian market. Lemon is rich in vitamin C, and mint is great for digestion and detoxifies the body.

Ingredients

Lemon -1

Mint leaves – 1/4 cup

Ginger

salt – as per taste

Procedure

Squeeze the juice from the lemon and keep it aside. In a mixture jar, grind the mint leaves and ginger slices with some water into a fine paste. Now add lemon juice, salt, and water to it and mix well. Strain the mixture in the serving glass and serve it. You can also add some ice cubes at the end if you like.

RAGI MALT

Ragi malt is a quick and healthy breakfast drink. Ragi is rich in antioxidants and has anti-inflammatory properties.

Ingredients

Ragi flour – 2 tbsp

water – 1 cup

milk – 1/2 cup

sugar – 1 tsp

Procedure

In a bowl, add ragi flour with a little bit of water to make a smooth paste. Now boil one cup of water in a pan and add the ragi paste to it. Stir well to prevent any lumps. Once the mixture thickens, add half a cup of milk and one tsp sugar and mix well. You can also add jaggery instead of sugar, cook for four to five minutes on low flame. Pour the ragi malt into a cup and serve hot.

LASSI

Ingredients

Thick curd – one cup

sugar – 2 tsp

cardamom powder – 1/4 tsp (optional)

Procedure

In a blender, add one cup of thick curd. Make sure it’s chilled. Add two tsp of sugar and cardamom powder and blend well. And that’s it. Your yummy lassi is ready. Pour it in a glass and enjoy!

Tip: You can also make flavoured lassi by adding any fruit or even chocolate. 

FRUIT JUICE

Ingredients

Mango (or any fruit) – 1

Water/coconut water/milk – one cup

Ice cubes

Sugar – 1 tsp

Procedure

Cut the fruit of your choice into small cubes. Add the fruit, water, and sugar to the mixture jar and blend it well. Make sure everything is combined well. Add ice cubes in a glass, pour the fruit juice and serve it. 

HOT CHOCOLATE

Ingredients

Cocoa powder – 1/4 cup

Milk – 1.5 cup

Powdered sugar – 2 tsp

Whipped cream – optional

Procedure

In a pan, add 1.5 cups of milk and bring it to a boil. Then add cocoa powder and whisk continuously on low flame. Make sure that there are no lumps. Now add two tsp of sugar and stir it well. Once everything is well combined, transfer it to a glass and top it with whipped cream. You can also sprinkle some cocoa powder on the top. Your Hot chocolate is ready!

BREAKFAST

Well! Breakfast is everyone’s favourite meal of the day. After all, it is your first meal after fasting through the night. So, it has to be special!

FRENCH TOAST

Ingredients 

Bread slices – 4

egg – 2

milk – one cup

brown sugar/jaggery – 2 tsp

butter – as per needed

salt 

Procedure :

Crack two eggs into the bowl, add some salt and whisk it together. Now add one cup of milk and brown sugar to the egg mixture and combine well. Heat some butter in a pan. Now dip the bread slices into the egg mixture and place them in the pan. Toast on both sides until golden brown. Drizzle some honey/maple syrup over the toast. Serve hot.

MALAI SANDWICH

Ingredients 

Vegetables of your choice – one cup

Bread slices

Malai or cream – 2 tbsp

Tomato ketchup

Procedure

Take a bowl, add finely chopped vegetables of your choice (carrot, tomato, capsicum, corn). Season them with salt and pepper and mix well. Now add 2tbsp of malai to your vegetable mixture and mix well. Now your filling is ready. Take a bread slice and put your fillings on the top, then spread it evenly. Now cover it with another bread slice and press it together. Your super-simple breakfast sandwich is ready! Serve it with tomato ketchup.

SMOOTHIE BOWL

Ingredients 

Any frozen fruit of your choice (berries, pineapple, mango)

Frozen banana -1

Honey/maple syrup – 1 tsp

Milk – 3 tbsp

Procedure :

In a blender, add the frozen fruits, banana, and milk. For a vegan alternative, switch dairy milk with almond milk. Add honey or maple syrup as a sweetener and blend it smoothly. Transfer it to a bowl, and now comes the fun part – the toppings. Go creative with it. Some of my suggestions will be cereals, walnuts, almonds, flax seeds, peanut butter, or even fresh fruits.

OATS BANANA PANCAKE

Ingredients

Oats – 1 cup

Banana – 2 

egg -1

honey – 2 tsp

Salt – a pinch

baking soda – a pinch

Milk – half cup

Procedure

In a blender, add the oats. Peel the banana and mash it in a bowl. Add the mashed bananas, egg and milk. Now pour two tsp honey and give it a good mix. Now blend everything and transfer it to a bowl. Add a pinch of salt and baking soda and allow it to rest for few mins. Then, heat a wide pan and brush it with some butter. Take a spoonful of pancake batter and pour it into the pan. Cook on medium heat. Flip and cook evenly on both sides. Top it with fresh berries and honey. Your yummy healthy breakfast pancakes are ready!

KANDA POHA

Ingredients

Poha/aval – one cup

Salt – half tsp

Sugar – as per needed

Turmeric – 1/4 tsp

Oil – 2 tbsp

Mustard – 1/2 tsp

Cumin – 1/2 tsp

Hing – a pinch

Curry leaves – a few

Onion – 1 (finely chopped)

Red chilli – 1

Coriander leaves

Procedure

Take the poha (rice flakes) in a bowl and rinse it well. Now add the salt, sugar and turmeric powder to the poha (rice flakes) and mix it gently. Now heat a large pan, add two tbsp of oil. Once the oil is hot, add mustard, cumin seeds, Hing and curry leaves and saute well. Now add the onions and red chilli. Saute until the onions turn slightly golden brown. Now add the soaked poha and mix well. Make sure everything is well combined. Now cover it with a lid and cook for 5 mins. Garnish with some coriander leaves and serve hot. 

LUNCH RECIPES

In this section, I will include the mainstream Indian favourites. Nothing can beat, “Maa ke hath ka khaana” but we can try, right?

MATAR PANEER

Ingredients

Panneer – 250 gm

Peas (boiled) – one cup

Onion – 2

Tomato – 2

Clove – 2

Cinnamon – 1

Cumin seeds – 1/4 tsp

Bay leaf – 1

Ginger garlic paste – 1/2 tsp

Turmeric powder – 1/4 tsp

Red Chilli powder – 1 tsp

Garam masala – 1/4 tsp

Cumin Powder – 1/2 tsp

Cashew paste – 1/2 cup

Oil – 2tbsp

Butter – 1 tsp

Salt – as per needed

Procedure

In a large pan, add oil and butter. Once it’s hot, add all the spices and saute well. Now add finely chopped onions, ginger and garlic paste, salt and saute well. Once the onions are translucent, add the tomatoes and cook until they are soft. You can also add tomato paste instead. Once it’s cooked well, add chilli powder, garam masala, cumin powder and mix well. Now add a cup of water and allow it to boil. Now add paneer cubes and boiled matar (pea) and mix well. Finally, add the cashew paste and let it cook for few mins. Garnish with Kasuri methi. Serve hot with rice/roti.

VEG FRIED RICE

Ingredients

Oil – 2tbsp

Garlic – 2

Onion – 1 (finely chopped)

Carrot – 1/4 cup (finely chopped)

Cabbage – 1/4 cup (finely chopped )

Beans – 1/4 cup (finely chopped )

Corn – 2 tbsp

Capsicum – 1/4 cup (finely chopped)

Salt – as needed

Pepper – 1/2 spoon

Soy sauce – 2 tbsp

Chilli sauce – 1 tbsp

Spring onions – For garnishing

Procedure

In a pan, heat oil and add two cloves of finely chopped garlic. Add the onions and saute until golden brown. Now add all the veggies and stir-fry on high flame. Don’t let the vegetables become soft. We want them to be crispy. Now add some salt, chilli sauce and soya sauce and mix well. Now add one cup of cooked basmati rice and mix well. Sprinkle some spring onions on the top. You can also add pan-fried paneer/mushroom/chicken pieces along with the vegetables. 

SNACK RECIPES

We have reached to every student’s must have food. I can’t imagine sitting on my study desk for multiple hours without snacks.

ROASTED MAKHANA

Ingredients

Makhana – 2 cup

Salt, Black pepper – 1/4 tsp

Oil – one tsp

Chat masala – 1/4 tsp optional

Procedure

Heat oil in a pan. Add the makhana and roast on a low flame until it turns crispy. Now add salt and black pepper and mix well. Sprinkle some chat masala and give it a good mix. Roasted makhana is ready!

SWEET STEAMED CORN

Ingredients

Corn – 2

Salt – as per needed

Pepper – as per needed

Procedure

Boil the corn with some salt until it turns soft. Strain the water and season it with salt and black pepper. Quick and healthy sweet corn is ready to eat!

CHILLI CHEESE TOAST

Ingredients

Bread slices – 4

Mozzarella cheese – half cup

Salt, black pepper – as per needed

Garlic – 2

Green Chilli – 2

Procedure

In a bowl, take some mozzarella cheese, salt, black pepper, garlic, green chillies, and mix it well. Make sure everything is combined. Now take a bread slice and apply butter on both sides. Place the bread slice in the pan and add the cheese mixture on the top. Cover it with a lid and cook until the cheese melts. Serve it with hot chai.

MOONG SPROUT SALAD

Ingredients

Moong Dal – one cup

Water – one cup

Salt – as per needed

Chilli powder – 1/4 tsp

Amchur powder – 1/4 tsp

Onion – 1/2 cup

Tomato – 1/2 cup

Carrot – 1/2 cup

Coriander leaves – a handful

Lime juice – one tsp

Procedure

In a pot, boil one cup of moong Dal with Two cups of water. Once it is ready, transfer the moong Dal to a bowl and add salt, chilli powder, amchur powder and mix well. Once the spices are well combined, add 1/2 onion, 1/2 tomato, 1/2 carrot, few coriander leaves and a tsp of lime juice and mix well. Healthy sprout salad is ready!

Try it out and let me know which is your favourite.

Written by – Bhargavi (Find her on Instagram)