shruti.suku (2026)

12/10/2020

Since a lot of you asked me for the recipe. Posting it here.
Energy Balls for pre/post workout!😎💪🏻

I make these and store them in the fridge for healthy snacking. Energy balls are super easy to make and saves a lot of time. You can customize them as you like. I'm sharing two versions (pre and post workout)

🔅Ingredients🔅
1. Ground oatmeal- 2 cup
2. Flax seeds- 1/4 cup
3. Chia seeds- 1/4 cup
4. Dates- 5-6 nos ( according to sweetness)
5. Almonds- 10-12 nos
5. Maple syrup/ honey- 3-4 tbsp.
6. Peanut butter- 2-3 tbsp. ( use homemade Pb ( recipe posted) or Pb without added sugar)

To use as a post workout snack you can cut down the maple syrup by 1 tbsp and dates by 2-3 nos and add

2 scoops of your favourite protein powder

🔆Method🔆
1. Coarsely grind the flax seeds.
2. Remove the seeds from the dates and grind together with the almonds.
3. Add the dates and almond mixture with the flax and chia seeds to the ground oatmeal.
4. Combine well and add in the peanut butter and maple syrup.
5. Add in the protein powder at this time (optional)
6. Make bite sized balls out of the mixture and store in an air tight container in the fridge. (Up to 1 month)

Two of these and a cup of Americano would make a perfect pre-workout snack option.

17/09/2020

Weekend indulgence! 😎
Homemade Chicken Burger with Air fried fries!🍔🍟
Not every meal has to be healthy as long as it makes you happy! Stop feeling guilty about what you eat.
Be mindful and enjoy the moment! 😎

25/08/2020

Healthy doughnuts anyone?😍
Tried these last night from ! These babies were absolute delish and super soft and fluffy. I was suprised to know they were baked and not fried!
Do checkout her page for more yumminess😍

19/08/2020

Client Diaries❣️
Neha was one of my very first clients who has transformed amazingly. She has been very dedicated and focussed since I met her. I feel so proud to see her live healthy!
This brings so much happiness to me❤️

24/07/2020

Last week of the Healthy Cooking Challenge with the theme “Cooking without fire” and I made

Vegan Blueberry Cheesecake!💜

Ingredients
1. Raw Cashewnuts- 100g
2. Thick coconut cream- 1/4 cup
3. Dates- 5-6 nos
4. Almonds- 1/2 cup
5. Coconut oil- 4 tbsp
6. Maple/ Agave syrup- 6 tbsp.
7. Blueberry- 1/4 cup
8. Lemon juice- 1/4 tsp

Method
1. Crush the almonds coarsely. Blend the dates and combine together with the almonds.
2. Make a crust with the dates and almond mix in the mould you are using to make the cake.
3. Soak the cashew nuts overnight or in hot water for few hours.
4. Blend the soaked cashews together with coconut oil, coconut cream and maple syrup to form a creamy smooth paste.
5. Pour the mixture over the crust and allow to set in the freezer or refrigerator.
6. Meanwhile, make the topping by cooking the blueberries in 1/4 cup of water. Once it thickens add the lemon juice and 1 tbsp of maple syrup according to the sweetness of the berries.
7. Pour a layer of the topping and allow to set for another hour or two.
8. Serve chilled😎

17/07/2020

Week-7 of healthy cooking challenge is here💁🏻‍♀️

Healthy Salad recipe being the theme for this week I decided to make a “Spicy Mango Salad” 🥭

Ingredients
1. Mango- 2 medium sized
2. Shallots- 5-6
3. Green chilly- 1
4. Curry leaf- 10-12 leaves
5. Red chilli flakes- 1 tsp
6. Coconut oil- 2 tbsp
7. Lemon juice- 2 tbsp
8. Salt- to taste

Method
1. Cut the medium ripe mangoes to cubes. (Make sure the mango is not over ripe, might turn the salad mushy)
2. In separate bowl make the salad dressing with the coconut oil, green chilly, chilly flakes, lemon juice and salt. Mix it well.
3. Add finely chopped shallots and curry leaves with the dressing into the mango.
4. Toss it up to mix.
5. Serve cold.

09/07/2020

Healthy cooking challenge Week-6
Theme- Traditional Healthy recipe!

Everybody from Kerala knows this amazing wholesome dish called Aviyal! It is my personal favourite after sambar. It is a mix of vegetables cooked in a coconut base. It is made with a variety of vegetables. It is said that aviyal is made always at the end of a sadya prep with all the leftover veggies. The word aviyal means a mix of a lot of things.

Ingredients
1. Drumstick- 2
2. Carrot- 2
3. Long beans- 10-12
4. Elephant Yam- 100g
5. Green plantain- 100g
6. Pumpkin- 100g
7. Ash gourd- 100g
( P.S: You can add in more veggies like raw mango, potato, bitter gourd, etc.)
8. Fresh coconut- 200g
9. Green chilly- 3-4( according to spice level)
10. Cumin seeds- 1/2 tsp
11. Shallots -5-6
12. Curd- 1/2 cup (reduce this if adding raw mango)
13. Coconut oil - Just pour it over generously😂
14. Curry leaves- Handful
15. Turmeric powder- 1 tsp.
16. Chilly powder- 1/2 tsp.
17. Salt to taste

Method
1. Cut all vegetables into long pieces( 1.5 inch long thin, like my amma says😎)
2. Cook all the veggies along with turmeric, chilly powder, salt and a drizzle of coconut oil in little water. (1/2 glass or lesser)
3. Cover and cook on slow flame till the vegetables are cooked.
4. Coursely grind the coconut along with cumin, shallots, green chilly, and curd.
5. Add the coconut mix to the coooked vegetables and stir well.
6. Cook for around 3-4 minutes.
7. Pour a generous amount of coconut oil and curry leaves on top, turn off the stove, cover and keep for awhile before serving.

Make sure save the post. You dont want to miss this one😎

03/07/2020

Healthy cooking challenge week - 5 is here! The theme is “Healthy Drink”

This is a simple refreshing drink recipe perfect for summers!

Pomegranate Orange Punch!🍊🍹

Ingredients
1. Oranges- 4
2. Pomegranate- 2
3. Club Soda/ Water - 200ml
4. Sweetner- Sugar/ Honey (Optional)

Method
1. Remove the pomegranate arils from the peel and juice it in a blender. Strain the juice well.
2. Squeeze out the juice from the oranges and add to the pomegranate juice.
3. Add sugar or honey for sweetness. Not needed if the oranges are sweet enough.
4. Add chilled club soda or water to dilute the juice.
5. Enjoy chilled!⛱

Check out the healthy snacking recipes of other participants of this challenge belownutrition

nutrition

nutritionist

momina
guide

25/06/2020

Fourth week of the healthy cooking challenge is here!
The theme is healthy desserts and I made Peanut butter Truffles🍫🥜🍯

A very easy recipe and definitely a good one to satisfy chocolate cravings!

Ingredients:
1. Desicated coconut- 1cup
2. Almond flour- 1/4 cup
3. Peanut butter- 6-8 tbsp.
4. Honey or maple syrup- 2-3 tbsp.
5. Dark chocolate- 200g
6. Coconut oil - 1 tbsp.

Method:
1. Combine coconut, almond flour and peanut butter with the honey.
2. Roll out into bite sized balls and place in the freezer to set.
3. Meanwhile melt the chocolate in a microwave or on a double boil.
4. Once completely melted add the coconut oil and mix well.
5. After the balls are set and cold, dip and cover them in melted chocolate.
6. Put them back in the freezer to set. Stores in refrigerator for upto two weeks.

P.S: You can go for milk chocolate chips or white chocolate chips if you are making it for the kids. Dark chocolate can be a little bitter.

Check out the healthy snacking recipes of other participants of this challenge belownutrition

nutrition

nutritionist

momina
guide

18/06/2020

The theme for the third week is
“Easy ways to incorporate veggies into your meals”🍅🍆🥦🌶🥕🥬

Exclusively for all your little ones who are picky eaters!👩‍👧‍👦

Chicken Veggie Meatballs with Homemade Veggie Pasta/Pizza Sauce! They will never know about the added vegetables.Trust me😎

Ingredients

For meatballs
1. Chicken breast- 250g
2. Carrot- 100g
3. Zucchini- 100g
4. Onion- 30g
5. Garlic- 1-2 cloves
6. Egg- 1
7. Whole wheat bread- 1 slice

Veggie Pasta Sauce
1. Onion- 1 large size
2. Tomato- 3 medium sized
3. Carrot - 1 large sized
4. Red or Yellow Bellpepper- 1 medium sized
5. Garlic- 6-7 cloves
6. Dried Mixed Italian herbs- 1 teaspoon
7. Olive Oil- 2 tbsp.

Method

Meatballs
1. Blitz carrot, onion, zucchini, and garlic in a food processor and place the mix in a bowl.
2. Mince chicken breast. Now add the veggies, egg and bread crumbs into this and combine well.
3. Season the mix with salt and pepper.
4. Roll them out into balls and place them in the freezer for awhile (around 20-30 minutes)
5. You can store these in the freezer for upto 2 weeks and use as required.
6. Fry them in oil, in an air fryer or cook them in any sauce you like.

Veggie Pasta Sauce
1. Heat oil. Add the garlic and onion and saute until translucent.
2. Add all the veggies in and slow cook covered for around 20 minutes.
3. Add mixed herbs and stir well. Add chopped tomatoes and 400-500ml of water.
4. Bring to a boil and simmer until the tomatoes are well cooked. Once cooked, allow to cool and blend the mix to prepare the sauce.
5. You can store this in the freezer for upto a month (allow the sauce to cool completely before storing)
6. Use generously for all pasta and pizza recipes.

11/06/2020

Its Week-2 of the Healthy cooking challenge! 👩🏻‍🍳
The theme this week is “Healthy Snacks”
I have made Dates Tahini balls!✨

Ingredients
1. Pitted Mejdool dates 8-10 pieces.
2. Sesame seeds 1/4 cup
3. Almonds 1/4 cup

Method
1. Dry roast the sesame and almonds separately. Powder them together coarsely.
2. Add chopped dates along with this into the blender and blend until all of it gets combined well.
3. Roll it out into small balls and coat them with more sesame seeds if you like.

These are perfect for those sweet cravings with zero added sugars.

P.S. Store in an air tight container. If stored in a refrigerator it might turn out to be a little hard.

Check out the healthy snacking recipes of other participants of this challenge belownutrition

nutrition

nutritionist

momina
guide

04/06/2020

We are a bunch of nutritionists from around the world trying to showcase healthy recipes for all of you! Every week we have a theme and this week it is “Healthy Breakfast!”

I have made Tropical Mango Coconut Pancakes!🥭🥥🏖

Ingredients
1. Oats flour- 1 cup
2. Coconut (Desiccated/Fresh) - 1/2 cup
3. Any milk of your choice - 3/4 - 1 cup
4. Mango- 1/2 cup

Recipe
1.Mix together all the ingredients in a blender to make the batter.
2. Grease the pan with coconut oil and pour out the batter to make the pancakes.
3.Top them up with chopped mango, almonds and some grated coconut.

Check out the healthy breakfast recipes of other participants of this challenge below 👇🏼 nutrition
suku

nutrition

nutritionist

momina
guide

shruti.suku

12/10/2020

17/09/2020

25/08/2020

19/08/2020

24/07/2020

17/07/2020

09/07/2020

03/07/2020

25/06/2020

18/06/2020

11/06/2020

04/06/2020

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