11/03/2026
Dr. Pallavi, here are simple healthy recipes for the foods. These are perfect for women 35+ (PCOS, thyroid, weight control, energy) and also give good for result for HoliHeal Nutrition clients.
🥣 1️⃣ Vegetable Oats Recipe
Best for: Weight control, gut health, diabetes
Ingredients
½ cup oats
1 cup water
1 tsp ghee or olive oil
1 tbsp chopped onion
1 tbsp carrot
1 tbsp capsicum
1 tbsp spinach
½ tsp cumin seeds
Salt to taste
Black pepper
Method
Heat ghee in a pan.
Add cumin seeds and onion.
Add carrot, capsicum, spinach and sauté.
Add oats and water.
Cook for 4–5 minutes.
Add salt and pepper.
🌿 Tip: Add flaxseed powder for extra nutrition.
🍳 2️⃣ Veggie Egg Omelet
Best for: High protein breakfast
Ingredients
2 eggs
1 tbsp onion
1 tbsp tomato
1 tbsp capsicum
1 tbsp spinach
1 tsp olive oil
Salt and pepper
Method
Beat eggs in a bowl.
Add chopped vegetables.
Heat oil in pan.
Pour mixture.
Cook both sides for 2–3 minutes.
🌿 Tip: Add turmeric and black pepper for anti-inflammatory benefit.
🌱 3️⃣ Sprout Seeds Salad
Best for: Protein + gut health
Ingredients
½ cup mixed sprouts (moong, chana)
1 tbsp cucumber
1 tbsp tomato
1 tbsp onion
1 tsp lemon juice
1 tsp roasted cumin powder
Salt to taste
Method
Take sprouts in bowl.
Add vegetables.
Add lemon juice and spices.
Mix well.
🌿 Tip: Add pomegranate seeds for antioxidants.
🥣 4️⃣ Chia Seeds Pudding
Best for: Hormone balance, weight loss
Ingredients
2 tbsp chia seeds
1 cup almond milk or normal milk
½ tsp honey
Fruits (banana, apple, berries)
Nuts (almonds, walnuts)
Method
Mix chia seeds and milk.
Refrigerate for 4–5 hours or overnight.
Add fruits and nuts.
Add honey if needed.
🌿 Tip: Add cinnamon for blood sugar control.
⭐ HoliHeal Nutrition Healthy Breakfast Combo
You can recommend:
🥣 Vegetable oats
🍳 Egg omelet
🌱 Sprout salad
🥣 Chia pudding
This combination gives protein + fiber + micronutrients + hormone support.
