Healthy Highlight
Red capsicum is a rich source of Vitamin C & flavonoids which act as powerful antioxidants
Serves	:  1
Serving Size	:  1 Soup bowl
Ingredients
1 medium sized red capsicum , diced 1/4 Onion , diced 1/2 Cup Vegetable / Chicken Stock 1/2 medium size ,Tomato , chopped 2 tsp Yoghurt, whipped 1/2 Garlic Clove, crushed 1/2 tsp Olive oil 1/4 tsp Coriander powder Salt & pepper – to taste
Method
Heat oil in a sauce pan ,add capsicum ,onion & garlic .Cook for 5 min with gentle stirring. Add stock, tomatoes& coriander powder. Cover & simmer for 30 min. Bring to room temperature and puree the mixture in a blender. Pour back into the saucepan & heat thoroughly. Season to taste with salt & pepper. Pour into a soup bowl & garnish with yoghurt on top.
Nutritive Value
Energy	:  53 Kcal
Protein	:  1.6 g
Fat	:  3.1 g

Healthy Highlight
Fish is one of the richest source of omega 3 fatty acid which is known to have healthy heart benefits.
Serves	:  1
Serving Size	:  1 in no
Ingredients
1 medium sized red capsicum , diced 50g Fish fillet 4 tsp Soy sauce 1/4 tsp Ginger, grated 1/2 Spring onion, thinly sliced 1/2 tsp Olive oil Salt to taste
Method
Preheat the oven to 190 C. Line a baking dish with foil, leaving a 5 cm overhang on both short ends. Spray the foil with olive oil spray. Place the fish in the dish. Mix the soy sauce, ginger ,salt (to taste)and sesame oil in a small bowl. Spread the mixture over the fish then fold the foil across the top to seal loosely. Bake for 8 to 10 minutes or until the fish is just cooked through. Carefully lift the foil – wrapped fish from the baking dish and transfer the fish fillet to serving plates. Spoon the pan juices over the fillet, then garnish with sliced spring onions.
Nutritive Value
Energy	:  78 Kcal
Protein	:  8.9 g
Fat	:  3.1 g

Healthy Highlight
Soya bean is a rich source of protein & serves as a complete protein especially for lacto –vegetarians.
Serves	:  1
Serving Size	:  1/2 bowl
Ingredients
2½ Tbsp (40g) Soya bean ,boiled 1 big Tomato , chopped 1/4 (25g) Spring Onions, finely chopped 1/2 Garlic Clove, crushed 1/2 tsp- Olive oil 1 slice - Yellow capsicum Salt to taste
Method
Warm oil in a sauce pan , add spring onion & garlic .Cook slowly for 5 min or until brown. Add tomatoes, cover the pan & cook for 10 min until softened. Add boiled soya bean to the mixture and combine .Garnish with chopped capsicum.
Nutritive Value
Energy	:  130 Kcal
Protein	:  9.5 g
Fat	:  6.4 g

Healthy Highlight
Whole wheat pasta contains the grain’s bran & germ too. The germ is rich in protein ,vitamin E and B vitamins and wheat bran is rich in fibre.
Serves	:  1
Serving Size	:  1 Bowl
Ingredients
25 g Pasta (whole wheat ) 70g Broccoli 25 g (1 small tomato) 2 tsp Tomato puree 2 tsp Cheese , grated 1/2 Garlic clove 1/2 tsp Olive oil Salt & pepper – to taste
Method
Put the tomato to a saucepan of boiling water, cook for 5 minutes or until softened. Remove with a spoon & when cool enough to handle, chop coarsely. Add the broccoli to the boiling water and cook for 4 min or until tender. Transfer to a colander. Cut the broccoli into 4-5 pieces lengthwise. Meanwhile, heat the oil in a large frying pan over low heat. Add the tomatoes, broccoli, tomato paste, crushed garlic, a pinch of salt & pepper . Cook, stirring, for 4 minutes or until tender. Cook the pasta in a large saucepan of boiling water, until firm & tender. Drain, and then turn into a bowl. Stir in the sauce and garnish with cheese.
Nutritive Value
Energy	:  135 Kcal
Protein	:  5.5 g
Fat	:  5.3 g

Healthy Highlight
Apple is a good source of pectin fibre which has cholesterol lowering properties.
Serves	:  1
Serving Size	:  1 Bowl
Ingredients
1 Apple ( Large ) 1/4 Lemon 1½ tsp Gelatin 1/2 Egg 5g Sugar
Method
Peel the apple and cut it into small pieces. Add 1 Tbsp water & lemon rind of 1/4 lemon to apple and cook on slow flame. Puree the apple with a spoon. Take out lemon juice and melt gelatin in it (add water if required ). Add to apple puree. Whisk the egg and sugar in a bowl over boiling water until thick and creamy. Add egg and sugar mixture to the apple puree. Pour into a suitable size mould and set in the refrigerator . When set, unmould and garnish with thin slices of red apple* & flaxseeds ( *to prevent browning of apples apply lemon juice.)
Nutritive Value
Energy	:  132 Kcal
Protein	:  4.6 g
Fat	:  5.6 g