Greenlyfenutrition

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Greenlyfenutrition Shoba Balaji, MS, RDN, LDN
Plant-based nutritious living, combining generations of wisdom of plant-based knowledge with evidence-based nutrition.

When hummus sandwich meets mochai sundal- you get a nutritious meal which adds to your fiber and protein goals.Mochai (s...
10/13/2026

When hummus sandwich meets mochai sundal
- you get a nutritious meal which adds to your fiber and protein goals.
Mochai (soaked hyacinth beans cooked in Instant pot on pressure cooker mode for 3 min helps to hold it shape for the sundal). Sundal is a traditional dish do e during a Navrathiri. Each day with a different bean.
My usual hummus sandwich with cucumber, tomatoes, air fried red onion and bell pepper with pesto and chili onion crunch on whole grain bread. I never get tired of this sandwich.

10/08/2026

Biryani + onion raita = a match that never disappoints. 🌿

There’s something about a flavorful, aromatic biryani paired with cool, creamy raita. The contrast in temperature, texture, and spice makes every bite better.

And this isn’t just any onion raita.

Mine gets a little extra flavor from fresh green chili, coconut, and mustard seeds—with plenty of cilantro or mint on top.

My simple onion raita

🧅 1 sweet onion, finely diced
🥣 3 cups Greek yogurt
🌶️ 2 green chilies, blended — adjust to your taste
🥥 2 tbsp grated coconut
🌱 1 tbsp mustard seeds
🧂 Salt to taste
🌿 Cilantro or mint for garnish

Mix the diced onion, Greek yogurt and salt. Blend the green chilies, coconut and mustard seeds, then stir into the yogurt mixture. Finish with fresh cilantro or mint.

Cool, creamy, spicy, crunchy—and the perfect side for biryani.

And yes, you can absolutely enjoy rice as part of a nourishing meal. I like to think about what I can add to the plate—vegetables, legumes, yogurt and flavorful sides—rather than what I need to take away.

Save this raita recipe for your next biryani night.

And send this to the person who believes biryani is incomplete without raita. 💚

Team cilantro or team mint?

10/02/2026

Tofu Broccoli Stir Fry With Cucumber Salad
Made with soy sauce, chili garlic sauce, hoisin sauce, grated ginger and garlic. Quick fix meal made by marinating the tofu in some of the sauce and then pan frying the tofu. Steamed the broccoli in the microwave for few seconds. Added that to the pan with tofu and added more sauce mixture.
Try this on a busy night. Experiment with your taste buds and do not fear to cook without a recipe. An important tip is not to over do it with any ingredient.
Let me know if you have tried making something without a recipe.

09/26/2026

Tamarind Rice With Extra Peanuts
+
Cucumber kosumalli salad

Two of my favorites were on my lunch plate today.

Tamarind rice - Used parboiled basmati rice and Mylapore Kitchens Iyengar style puliyogare mix and sesame oil to make it. I also added generous amount of roasted peanuts to it.

Salad was made with cucumber and soaked moong dhal and with lemon juice. A simple seasoning of mustard seeds and green chili and some freshly grated coconut and cilantro for flavor.

Are you on team tamarind rice or not?

09/23/2026

🍁 Welcome fall with Beet & Lentil salad that’s secretly a nutrition powerhouse 🍠

As a plant-forward dietitian, I’m obsessed with meals that taste indulgent but are secretly doing a lot of nutritional heavy lifting — and this one checks every box: fiber, plant protein, healthy fats, and major flavor.

Meet my Roasted Beetroot & Sweet Potato Salad 🥗

Why your body will thank you:
🌿 Beets → nitrates for healthy circulation
🍠 Sweet potato → beta-carotene + steady energy
🌱 Lentils → plant protein + fiber for fullness
🥜 Pistachios → crunch + healthy fats
🍋 Maple-dijon dressing → the perfect sweet-tangy finish

RECIPE 👇
🔥 Roast 2 beets (foil-wrapped) at 400°F, 1 hr → cool + dice
🔥 Cook 1 cup lentils until tender
🔥 Roast diced sweet potato at 400°F, ~30 min
🔥 Toss with pistachios + vegan feta (or goat cheese)
🔥 Dressing: olive oil, maple syrup, dijon, garlic, lemon, chili flakes, salt + pepper
🔥 Serve with toast 🍞

Save this for your next meal prep 🧡 Follow for more evidence-based, plant-forward recipes!

09/21/2026

You want a salad that actually feels like a MEAL. 🥗🍋

This crispy lemon tofu kale salad checks all the boxes:
✨ Plant protein
✨ Fiber
✨ Calcium-rich greens
✨ Big flavor
✨ Sourdough for satisfying carbs

And the best part? You don’t need a complicated recipe.

🥬 MASSAGED KALE
2 cups chopped kale
1 tsp lemon juice
½ tsp maple syrup
1 Tbsp tahini
1 Tbsp olive oil
1 tsp capers
½ tsp garlic powder
Salt + pepper

Massage everything into the kale for 1–2 minutes until tender.

🍋 CRISPY LEMON TOFU
1 package firm/extra-firm tofu, drained + diced
½ cup flour
½ cup milk of choice
½ cup breadcrumbs

Dip tofu → flour → milk → breadcrumbs.

Pan-fry in a little olive oil until golden and crispy on both sides.

Serve over the kale with toasted sourdough.

💡 My dietitian meal-prep tip:
Cook the entire package of tofu. Use half for this salad and save the rest for a grain bowl, veggie bowl or wrap.

That’s how I like plant-forward eating: add more nourishing foods rather than obsessing over what you need to take away.

If you’re looking for easy vegetarian meals, plant-based protein ideas and satisfying salads, save this one. 🌱

Would you eat this for lunch or dinner?

09/15/2026

Sweet & Salt Kozhukatti

Happy Ganesh Chathurthi to all those celebrating🙏
We celebrated with Ganesh prayer and the Ganesh puja special Kozhukattai. Ganesh is the elephant God - remover of obstacles.
Sweet - My favorite is the sweet one. Made with coconut and jaggery and cardamon filling inside a shell made with rice flour. I told myself that I will practice mindful eating but found it hard to resist.
Salt was made with a filling of urad dhal and coconut and shell with rice flour.

09/11/2026

Sweet Potato Patties With Beans, Edamame Guacamole, Salsa and Corn Greek Yogurt Dip

Sometimes you do not need a recipe but just a vision or as my daughter calls it eat your vibe for the day!

This grain free meal has
Carbohydrate including fiber: corn and sweet potatoes 🍠
Protein: Greek yogurt, Beans and Edamame
Good fat: 🥑 Avacado
Herbs and Spices to add flavor and taste

09/05/2026

💙 Some celebrations are meant to be tasted, remembered, and passed down. 💙
Krishna Jayanti prasadam, made with love. 🙏
From my kitchen to your home, a little glimpse of our celebration:
🌾 Red Rice Guruvayur Pongal
🌿 Hyacinth Bean Sundal
🥜 Crispy Thattai
🌾 Red Flattened rice with peanuts
🍯 Vellam Seedai made with jaggery

There is something so special about traditional Indian prasadam. ❤️
Simple ingredients. Ancient wisdom. Generations of memories.
And as a dietitian who celebrates the beauty of plant-forward eating, I love seeing how our traditional foods naturally bring together whole grains, beans, lentils, nuts, seeds, spices and herbs. 🌱
But beyond nutrition, food is connection—to our families, our culture, our traditions and our faith.
🦚 May Krishna bring joy, peace, health and abundance to your home.
Happy Krishna Jayanti! 💙🙏
✨ Tell me—what is the one prasadam that instantly takes you back to childhood?

09/05/2026

🌱 A Night Celebrating Plant-Based Protein! 🌱
What a wonderful evening of good food, great conversation, and a whole lot of plant-powered protein! 💚
I was so happy to be part of the ML Culinary Group & Garden Club’s Plant-Based Protein Dinner Party and to share a little about something I’m passionate about: protein from plants. 🌱
And yes… plants have protein! 🙌
Beans, lentils, chickpeas, tofu, tempeh, soy foods, nuts, seeds, whole grains—and even many vegetables—can all contribute to our daily protein needs.
But protein is about so much more than muscles. It helps us:
✨ Maintain and repair muscle
✨ Support our immune system
✨ Keep us satisfied after meals
✨ Support healthy bones
✨ Make enzymes, hormones and other essential proteins
✨ Support brain function and overall health
The best part? We don’t have to choose between delicious food and nutritious food. We can have both. ❤️
Thank you to the wonderful hosts and everyone who brought a dish, shared a recipe, asked questions, and made the evening so much fun. There’s something special about gathering around a table and learning from one another. 🌿🥗
My takeaway from the evening:
🌱 Put plants on your plate—and let protein be part of the conversation, not the obsession.
What’s YOUR favorite plant-based protein? 👇
Beans, lentils, tofu, tempeh, edamame, nuts & seeds—or something else?
FYI - I took Brami peso pasta with tofu and cannellini beans.

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