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Ritika | Certified Nutrition Coach

@ritikanutrition

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new york city 🧿
lifestyle | nutritious recipes | wellness🌱
@eatevara👩🏽‍🍳
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Creamy Pesto Tomato Protein Pasta🍝

Ingredients

* 1–2 cups pesto (store-bought or homemade)
* 1 can tinned tomatoes (crushed or diced)
* 1 cup mushrooms, sliced
* 1–2 cups spinach
* 1 can cannellini beans, drained and rinsed
* ½–1 cup plant-based milk (or regular milk)
* 1–2 servings chickpea protein pasta (or other protein pasta)
* Olive oil (for sautéing)
* Salt and pepper, to taste
* Fresh basil, for topping
* Optional: mozzarella for topping

⸻

Instructions

1. Cook the pasta
Cook chickpea pasta according to package instructions. Drain and set aside.
2. Sauté mushrooms and spinach
In a pan, heat a little olive oil. Sauté mushrooms until browned, then add spinach and cook until wilted. Set aside.
3. Make the sauce base
In a separate pan, heat pesto and tinned tomatoes together. Let it simmer for a few minutes so the flavors combine.
4. Combine everything
Add the cooked mushrooms and spinach into the pesto-tomato pan. Stir to mix well.
5. Add beans + creaminess
Stir in cannellini beans, then pour in plant-based milk until the sauce becomes creamy and well combined.
6. Mix with pasta
Add the cooked chickpea pasta and toss everything together until fully coated.
7. Finish
Top with fresh basil (and mozzarella if using). Season with salt and pepper to taste.

[homemade meals, recipes, simple cooking, nutrition, rotation, balance, meals, meal prepping, pasta]

#pasta #mealprep #balancedmeals #fyp #trending by @ritikanutrition

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4 months ago

winter arc seasonnnn ❄️

#winterarc #gymmotivation #gym #mealprep #gymgirl by @ritikanutrition

2k

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2 months ago

Oven-Baked Protein Aloo Parathas🫓

Dough

Ingredients

* 2 cups atta (whole wheat flour)
* 1/2 cup quinoa flour
* 2 tbsp nutritional yeast
* 1/2 cup plain Greek yogurt
* 1/2–3/4 cup water, as needed

Instructions

1. In a large bowl, combine the atta, quinoa flour, and nutritional yeast.
2. Add the Greek yogurt and mix.
3. Slowly add water until a soft, smooth dough forms.
4. Knead for 5–7 minutes until smooth and elastic.
5. Cover and let rest for 20–30 minutes.

Filling

Ingredients

* 3 medium potatoes, boiled and mashed
* 1 cup paneer, crumbled
* 1/2 cup finely diced onion
* 1 tsp salt, or to taste
* 1 tsp garam masala
* 1/2 tsp red chili powder
* 1 tsp amchur (mango) powder
* 1/2 tsp ajwain
* 1/4 cup chopped cilantro
* 1 cup finely chopped arugula
* 1 green chili, finely chopped

Instructions

1. Combine all filling ingredients in a bowl.
2. Mix until evenly incorporated.
3. Taste and adjust seasoning as desired.

Assembly

Additional Ingredient

* 1–2 tbsp black onion seeds (kalonji)

1. Divide the dough into 8–10 equal portions.
2. Roll each portion into a small circle.
3. Place 2–3 tablespoons of filling in the center.
4. Bring the edges together and seal.
5. Gently roll into a paratha.
6. Place on a parchment-lined baking sheet.
7. Sprinkle black onion seeds on top and lightly press them into the dough.

Cook

1. Preheat the oven to broil on high.
2. Place the parathas on the upper rack.
3. Broil for 4–6 minutes, keeping a close eye on them.
4. Flip and broil for another 4–6 minutes, or until both sides are golden brown with lightly crisp edges.
5. Remove from the oven and brush or drizzle with ghee to taste.
[Indian food, paranta, healthy food, homemade, nutrition, nutritionist, food, diet, balance, recipes]
#parantha #indianfood #healthy #wellness #fyp by @ritikanutrition

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4 months ago

Restaurant-Style Rigatoni alla Vodka🍝

This recipe came together SO fast and was seriously delicious. It genuinely felt like I was eating at a restaurant. Not to toot my own horn, but this might be one of the best pasta dishes I’ve ever made in my life.

If you’re looking for an easy pasta recipe, this restaurant-style rigatoni alla vodka needs to be on your list. The homemade vodka sauce is creamy, silky, slightly spicy, and packed with tomato flavor. It comes together surprisingly quickly for an easy weeknight dinner.

Ingredients-

* Rigatoni, as much as desired
* 4 garlic cloves, finely chopped
* ½ white onion, finely chopped
* 1 pint cherry tomatoes
* 1 tube tomato paste
* Chili paste, to taste
* ¼ cup vodka or water
* Heavy cream, to taste
* Crushed red pepper flakes, to taste
* Salt, to taste
* 1 tbsp butter
* Parmesan, plus more for topping
* Fresh basil, for topping

Directions

1. Finely chop the garlic and onion. Cook in a pan until softened and fragrant.
2. Add the tomato paste and chili paste. Sauté for a couple of minutes.
3. Add the cherry tomatoes and cook until they become soft and jammy. Gently smash some of the tomatoes as they cook.
4. Add ¼ cup vodka or water and let everything simmer together for a few minutes.
5. Transfer the tomato mixture to a blender and blend until smooth.
6. Return the blended sauce to the pan through a fine-mesh strainer or colander, pressing it through to remove the chunky bits and tomato skins.
7. Stir in heavy cream until the sauce reaches your desired creaminess. Add crushed red pepper flakes to taste.
8. Add cooked rigatoni to the sauce and season with salt as needed.
9. Stir in 1 tbsp butter and Parmesan until the sauce is creamy, glossy, and coats the pasta.
10. Top with more Parmesan, fresh basil, and crushed red pepper flakes. Serve immediately.

Recipe inspired by @CheffinwithZach

#RigatoniAllaVodka #VodkaPasta #PastaRecipe #EasyDinnerRecipe #homemadepasta by @ritikanutrition

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2 days ago

Lock in season 💪#firstofthemonth #1stofthemonth #motivation #lockin #october1st by @ritikanutrition

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3 days ago

follow for more easy recipes :)

#easyrecipe #fastmeals #nutrition #healthy #homemade by @ritikanutrition

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4 days ago

EP. 2 | CREAMY HIGH-FIBER EASY PASTA 🍝

A creamy veggie pasta with an easy homemade pasta sauce made from vegetables. A great recipe for picky eaters, getting in more fiber, or adding extra veggies to your meal.

RECIPE

Ingredients:

* Pasta of choice
* 1/2 onion, chopped
* 1 whole fennel bulb, chopped
* 1 cup mushrooms, chopped
* 1 cup cherry tomatoes
* 1–2 tbsp tomato paste
* Cooked tofu
* 1–2 tbsp nutritional yeast
* Garlic powder
* Dried oregano
* Black pepper
* Turmeric
* Parmesan, for topping
* Olive oil
* Salt, to taste

Directions:

1. Sauté the onion, fennel, mushrooms, and tomatoes in olive oil until softened and lightly caramelized.
2. Add the tomato paste, garlic powder, oregano, black pepper, turmeric, and nutritional yeast. Stir and cook for another minute or two.
3. Cook your pasta according to the package directions. Cook your tofu separately.
4. Transfer the cooked vegetables to a blender and blend until smooth and creamy.
5. Pour the blended sauce back into the pan and warm over low heat.
6. Add the cooked pasta and tofu to the sauce and toss until everything is well coated.
7. Season with additional salt and spices to taste.
8. Top with Parmesan and serve.

Save this high-fiber pasta recipe for your next easy dinner and follow for the next episode of Fiber Files.

#HighFiber #HighFiberPasta #PastaRecipe #EasyPasta #veggiepasta by @ritikanutrition

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5 days ago

Pumpkin Spice Matcha with Cold Foam 🎃🍂🍵

The easiest cozy fall drink to make at home 🤎 If you love pumpkin spice, matcha lattes, and cold foam, you NEED to try this one!

Pumpkin Spice Matcha 🍵🎃

• Pumpkin butter (I used Trader Joe’s)
• Milk of choice
• Matcha
• Homemade cold foam
• Sugar-free pumpkin syrup
• Pumpkin spice seasoning

How to make it:

1. Spread pumpkin butter around the inside of your glass.
2. Add your milk.
3. Prepare your matcha and pour it over the milk.
4. Make your cold foam and add a little sugar-free pumpkin syrup before frothing.
5. Top your matcha latte with the pumpkin cold foam.
6. Finish with a sprinkle of pumpkin spice seasoning. ✨

And that’s it! The perfect easy fall drink for a cozy morning or afternoon pick-me-up. 🍂

#pumpkinspicematcha #pumpkinmatcha #matchalatte #fallrecipes #falldrinks by @ritikanutrition

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6 days ago

“Healthier” Homemade Nachos!🥙

Ingredients

* 2 @sietefoods tortillas
* ½ cup refried beans
* ¼ cup queso
* ¼ cup chopped bell peppers
* 1–2 tbsp hot sauce
* 2 tbsp plain Greek yogurt

Instructions

1. Cut each tortilla into triangles by cutting it in half, then in half again, and once more to create 8 triangles per tortilla.
2. Air fry the tortilla triangles at 350°F for 5–7 minutes, or until crispy, checking halfway through.
3. Layer the crispy tortilla chips on a plate or in a bowl.
4. Add the refried beans, queso, and chopped bell peppers.
5. Drizzle with hot sauce and top with Greek yogurt.
6. Serve immediately and enjoy!

#nachos #queso #homemade #healthier #health by @ritikanutrition

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9 days ago

Are you hitting your daily fiber goals??🤔

Indian-Inspired Chickpea & Veggie Salad

Ingredients

* 1 cup chickpeas, cooked or canned and rinsed
* ½ cup cooked quinoa
* ½ cup cucumber, chopped
* ½ cup baby bell peppers, chopped
* ½ cup carrots, chopped
* Juice of ½ lime
* 1 tsp chaat masala, or to taste

Instructions

1. Add chickpeas, quinoa, cucumber, baby bell peppers, and carrots to a bowl.
2. Squeeze the lime juice over everything.
3. Sprinkle with chaat masala.
4. Toss everything together and enjoy!

#chickpea #fiber #salad #freshfood #health by @ritikanutrition

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10 days ago

Ramen-Inspired Noodle Bowl🍜

Ingredients

* 1 tbsp avocado oil or olive oil
* 1 tbsp finely chopped fresh ginger
* 2–3 cloves garlic, finely chopped
* ½ tsp crushed red pepper flakes, or to taste
* 1 tbsp sesame seeds
* 2 green onions, sliced, plus extra for topping
* 1 cup frozen corn
* 2 cups frozen mixed vegetables
* 3 cups miso broth
* 8 oz extra-firm tofu, cut into bite-sized cubes
* 4 oz noodles of choice
* 1 tbsp soy sauce or tamari, optional, to taste
* Fresh lime juice, optional

Instructions

1. Heat the oil in a large pot or deep skillet over medium heat. Add the ginger, garlic, red pepper flakes, sesame seeds, and most of the green onions. Sauté for 2–3 minutes, until fragrant.
2. Stir in the frozen corn and frozen mixed vegetables. Cook for 3–5 minutes, stirring occasionally, until the vegetables have softened and heated through.
3. Pour in the miso broth and bring everything to a gentle simmer.
4. Gently stir in the tofu cubes and let everything simmer for about 3–4 minutes.
5. Add the noodles directly to the pot and cook according to the package directions, usually 3–5 minutes, stirring occasionally.
6. Taste and add soy sauce or tamari if desired. Finish with a squeeze of fresh lime juice, if using.
7. Divide into bowls and top with the remaining green onions and an extra sprinkle of sesame seeds or red pepper flakes.

#balancedmeal #ramen #fall #homemadecooking #mealprep by @ritikanutrition

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10 days ago

Of course, juicing removes most of the fiber, so it doesn’t replace eating whole fruits and vegetables. It is an addition to your diet, not a replacement!

#juicing #fiber #freshlysqueezed #juice #igotthejuice by @ritikanutrition

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12 days ago