Chefs’ choice: Super foods to eat and live healthier

We bring you chefs’ favourites as they share their recipes to make you start your year on a healthy note.

Published: 21st January 2017 10:00 PM  |   Last Updated: 21st January 2017 09:25 AM   |  A+A-

Express News Service

Wondering which superfoods to look out for this year? We bring you chefs’ favourites as they share their recipes to make you start your year on a healthy note.

Chef Saroj Muduli, Executive Sous Chef, Courtyard by Marriott Gurugram Downtown, considers a dish with Murrel fish very healthy. When added with nuts such as almonds, it is ideal for winters, according to him. “Superfoods are a variety of nuts, berries, vegetables, whole grains, etc., which are rich in nutrients and should be consumed regularly for multiple health benefits.

Almonds are loaded with healthy fats and vitamins, whereas murrel fish is very rich in proteins and beneficial for muscle growth and ailments. It is a very light and healthy dish,” he says.

Almond and Panko Crusted Murrel Fingers

● Murrel: 200 gm
● Panko crumb: 100 gm
● Almond: 50 gm
● Salt: to taste  
● Olive oil: 20 ml  
● Lime: one
● White pepper: 3 gm
● Parsley (chopped): 5 gm
● Cut the murrel fish in finger size
● Marinate with salt, lime and white pepper. Keep aside for 20 minutes
● Blanch the almonds and take out the skin. Roast it till crispy
● In a blender, grind it to a powder consistency
● In a tray, mix panko, almond powder and parsley. Add salt and pepper, and mix well
● Coat the mixture over the fish properly and evenly
● Heat a griddle and grill the coated fish with olive oil
● Serve hot

Maftoul Salad

Papaya, broccoli and quinoa are top three favourite superfoods of Chef Ashish Singh, Corporate Chef of Cafe Delhi Heights. “I love to create dishes with these as they enhance the nutritional value and the taste of the dish. This year my rocking superfood is quinoa as it comes in multiple colours, which enhance the plating,” he says.

● Mix lettuce: 100 gm
● Raisin: 30 gm

● Spring onion: one sprig
● Couscous: 50 gm
● Pomegranate: one
(200 gm)
● Olives: 6-7
● Tomato: 1
● Lemon: 1
● Olive oil: 1 tbsp
● Salt and pepper: pinch
● Quinoa: 50 gm
● For twist: 1 tbsp feta cheese
● Wash and rinse lettuce and other vegetables
● Soak couscous and raisin in 150 ml warm water for 15 minutes. Boil quinoa until it softens. Keep aside to cool
● Cut spring onion in half inch piece and cut tomato in one-eighth size
● Make dressing with pomegranate juice, lemon juice, olive oil and salt and pepper
● Toss all ingredients in dressing and sprinkle feta cheese crumble on top
● Serve

Millet, Citrus, Green Maple and Balsamic Dressing

Chief Culinary Designer at Pullman Novotel in Aerocity, Delhi, Chef Ashish Dhar's favourite superfood this year are green moong sprouts, oats and millet. “Green moong sprouts have high nutritional value and  reduce cholesterol, high blood pressure and prevent heart diseases and control sugar. Oats are rich in antioxidants and help control sugar,” he says. “Millets are rich in Vitamin B, iron, potassium and are also gluten-free.”

Ingredients for two portions
● Millet kudo: 150 gm
● Parsley: 10 gm
● Rocket leaf: 20 gm
● Romaine lettuce: 20 gm
● Lollorosso lettuce: 20 gm
● Grapefruit: 1
● Orange valencia: 3
● Salt to taste
● Peppercorn whole to taste
● Olive oil pure: 50 ml
● Maple syrup: 10 ml
● Balsamic vinegar: 10 ml
● Pomelo: 1 or 2
● Microgreen radish: a few sprigs
● Edible flower: 5
● Red mizuna: 10 gm
● White wine vinegar: 2 tbs

● Soak the millet in warm water for one hour, then boil like normal rice. Once cooked, drain the water and store it in the fridge to cool down
● Wash lettuce in ice water
● Take off segments from pomelo, grapefruit and orange
● For dressing, put balsamic vinegar, maple syrup, white vinegar in a bowl and slowly whisk it by pouring olive oil till the dressing is not thick
● For millet, mix chopped parsley with millet and adjust seasoning
● For plating, put millet mixture on the bottom of the plate and all the citrus fruits followed by lettuce on the millet
● Garnish with micro greens and edible flowers. Dressing on side.


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