---
title: "Healthy Cooking Workshops: Learn Simple, Healthy Recipes - mytribe"
description: "Join our healthy cooking workshops in Bangalore to master simple, nutritious recipes. Led by a certified nutritionist, our hands-on classes teach you seasonal cooking and practical skills for better health. Book your spot & make healthy eating easy and fun!"
canonical: https://mytribe.in/pamz_nutrition/healthy-cooking-workshops
last_updated: 2025-08-31
---

# Healthy Cooking Workshops in Bengaluru

By [Pramila Mundra](https://mytribe.in/pamz_nutrition) · I run hands-on healthy cooking workshops where you cook with me and learn simple, tasty Indian meals using local ingredients, with real tips for family eating and busting food myths.

## Locations

Online workshops; In-person at Bellandur or at your location in Bengaluru

### Travels to

- Private workshops at your location in Bengaluru (Bengaluru, Bengaluru, Karnataka, India)

### Visit at

- Workshops at home studio in Adarsh Palm Retreat, Bellandur (hosts workshops near RMZ Ecospace, Sarjapur Road, Carmelaram, HSR Layout, Whitefield, Indiranagar)

Also available online.

## Pricing guide (estimates)

These are indicative prices based on provider's past work. Enquire now to find out final quote.

### Group Demonstration & Tasting

A 90 to 120 minute observation session covering 3 to 4 recipes with sample tasting portions.

Typically ₹800-1,200 per person per session (estimate)

#### Format & Batch Size
*   **Watch & Learn:** An observation based format where participants stand or sit around the kitchen island while the instructor cooks.
*   **Duration:** 90 to 120 minutes of live demonstration.
*   **Group Size:** Semi private group of approximately 8 to 15 participants.

#### Menu & Food
*   **Recipes:** Covers 3 to 4 specific recipes based on a theme (e.g., Summer Coolers or Millet Basics).
*   **Ingredients:** Uses standard high quality supermarket brands and fresh local seasonal produce.
*   **Portions:** Includes sample sized tasting portions (50g to 100g) per item. This is not a full meal.

#### Takeaways
*   **Materials:** Printed recipe sheets with ingredient lists and instructions.
*   **Q&A:** 15 minute session dedicated to nutrition myth busting.
*   **Extras:** Includes a welcome drink like Fermented Kanji or Lemon Kahwa.

### Hands-On Workshop & Full Meal

A 3 hour active cooking session using premium ingredients to prepare and consume a complete 5 dish meal.

Typically ₹1,800-2,500 per person per session (estimate)

#### Format & Batch Size
*   **Fully Hands On:** Participants actively chop, mix, sauté, and plate under guidance.
*   **Duration:** Comprehensive 2.5 to 3 hour session.
*   **Group Size:** Intimate batch of maximum 4 to 6 participants for personal attention.

#### Menu & Ingredients
*   **Complete Meal:** Preparation of 4 to 5 complex dishes to create a balanced meal (e.g., Low Carb Thali).
*   **Premium Ingredients:** Includes higher cost items such as Avocados, Quinoa, Almond Flour, Walnuts, and Whey Protein.
*   **Dining:** Ends with a sit down experience where participants eat the full meal they prepared.

#### Training & Resources
*   **Techniques:** Instruction on specific methods like tempering spices and fermentation basics.
*   **Guides:** Includes a detailed recipe booklet and a local shopping guide for healthy ingredients.
*   **Setting:** Informal community atmosphere using stainless steel thalis.

## About Healthy Cooking Workshops

### Why I Teach Healthy Cooking

Cooking isn’t just about recipes for me - it’s how you look after yourself and your family. I want to show you how easy and chill healthy cooking can be, even if you’re not into fancy stuff. No need to slog for hours or hunt for rare ingredients. Food has the power to heal, and I’ll help you use your kitchen for just that.

### Busting Food Myths (for Real)

I really can’t stand the rubbish you hear everywhere about healthy food. In my sessions, I clear up the confusion:
- Healthy food doesn’t mean boring. We use masalas, herbs, and fresh stuff to make meals that actually taste good.
- Not all fats are villains! You’ll learn where *ghee* and nuts fit in for a happy brain and happy tummy.

### What Happens in My Workshops

- Hands-on sessions at my *ghar* (home) in Adarsh Palm Retreat, plus online and at-your-place options
- You cook with me, not just watch
- Everything from basic Indian home cooking classes to quick healthy family meal ideas

### What You’ll Pick Up

- How to build a balanced plate with local, seasonal stuff (think *haldi* in winter, cooling kanjee in summer)
- Easy swaps to upgrade your usual meals
- Tricks for making kids’ tiffins and snacks that aren’t boring

### Why Join?

- More energy, sharper focus, and less stress about “what to cook”
- Cooking for kids workshops that actually get them excited
- Save money, eat better, and make the kitchen a happy place

If you’re ready for a real, no-nonsense approach to food, I’d love to cook with you.

## Highlights

Browse through Pramila Mundra's best work.

### [Featured](https://mytribe.in/pamz_nutrition/healthy-cooking-workshops/featured)

- ![I believe cooking is a life skill that brings families together and nourishes them from the inside out. In my workshops, I love showing kids and teens how to create delicious, healthy meals, empowering them to make smart food choices for life.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/573a0d97-f43e-4085-bed3-f0b3695c9525)
- ![Who says healthy meals take hours to prepare? This entire plate, with grilled paneer, sautéed zucchini, and fresh vegetables, comes together in just 8 minutes. I teach you how to make quick, sustainable, and nutritious meals that fit into your busy life.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/e8a42cc1-f47b-40ba-a8a2-cb200232654c)
- [Video: Did you know that different seeds offer unique health benefits? In this video, I break down which seeds to eat for calcium, omega-3s, better digestion, and immunity. It's simple, practical knowledge you can use right away.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/ecef4029-8b9a-4f09-beaa-19183662d4dd)
- ![There is so much misinformation about nutrition. I make it my mission to bust these common myths. No, carbs are not your enemy and eating healthy fat does not make you fat. Let's replace confusion with clarity.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/ccce56e1-7520-487a-b5a3-7bc27ec47176)
- ![It is hugely satisfying when I can help families, especially college-going kids, learn to cook and choose healthier foods. This testimonial from a happy client highlights the real-world impact of learning to eat right for your age and lifestyle.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/39b5dd91-dc39-4b5b-8b94-46b44083a827)
- [Video: This is my recipe for a delicious and healthy makhana bhel. It's a perfect example of how we can turn a popular snack into a nutrient-packed treat using simple ingredients like roasted peanuts, fresh vegetables, and tamarind chutney.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/4a1a68fc-3832-4eca-b057-3e9dbd5b3269)
- ![This is what a truly balanced and simple home-cooked meal looks like. My plate features a methi paneer roti, okra with peanuts, a fresh chickpea salad, and Greek yogurt. Healthy eating is about enjoying wholesome, flavorful food.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/04bb315c-badc-4f0a-a352-36dac7f9303d)

### [My Cooking Workshops in Action](https://mytribe.in/pamz_nutrition/healthy-cooking-workshops/my-cooking-workshops-in-action)

- ![Teaching young people the power of food is one of the best gifts we can give them. Here I am, guiding two enthusiastic learners through the steps of preparing a fresh, vibrant salad.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/01d90648-80fb-464a-ad76-ca5b07679779)
- ![The joy of cooking is in the process. I guide my students through each step, explaining the 'why' behind every ingredient and technique to build their confidence in the kitchen.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/da06446a-fdf2-45e6-8b2e-e67d70e40213)
- ![Self-care is a priority, not a luxury, especially for women who nurture everyone around them. I was honored to connect with these wonderful women during a hands-on cooking session.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/02229a3a-da29-4e1d-9ea5-192e4357cc75)
- [Video: Here's a glimpse inside a professional studio where I was learning new healthy recipes. I am always a student, constantly exploring different cuisines and techniques to bring the best to my own workshops.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/2a80819d-5c22-4eeb-a39a-53207468cb8b)
- ![At a recent summer workshop for Rotary Bangalore Palmville, I focused on women's health. It was a pleasure to demonstrate how to prepare cooling, protein-rich summer salads and drinks.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/93868dc2-e6b8-4722-ac83-329f6584bbce)
- ![Sharing my passion for healthy food with an engaged audience is always a joy. Here I am preparing a protein-rich summer salad during a workshop focused on women's health.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/f0a55435-32cc-4c07-9aea-612c2c51b6f3)
- ![A closer look at the protein-rich summer salad we made during my workshop. It's packed with local ingredients, chickpeas, paneer, pomegranate, and grated coconut for a mix of textures and nutrients.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/347ee936-632c-4961-b959-709fd1251917)
- ![Holding up the final creation from our summer workshop. This colorful, nutrient-dense salad is a perfect example of how delicious and beautiful healthy eating can be.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/260127aa-b4a1-4db0-8006-3d32af8c68ac)
- ![It was a wonderful experience conducting a summer workshop for the amazing women of Rotary Bangalore Palmville. We focused on classic summer recipes to nourish the body and soul.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/8b3ca9aa-f224-4359-91a6-80907a5f9a18)
- ![Posing with the wonderful participants of my summer cooking workshop. We learned, we cooked, and we shared our passion for healthy, delicious food.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/2f5cf054-1a96-4f5d-906d-367b6f2e285a)

### [Client Testimonials](https://mytribe.in/pamz_nutrition/healthy-cooking-workshops/client-testimonials)

- ![It is hugely satisfying when I can help families, especially college-going kids, learn to cook and choose healthier foods. This testimonial from a happy client highlights the real-world impact of learning to eat right for your age and lifestyle.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/39b5dd91-dc39-4b5b-8b94-46b44083a827)

### [Busting Nutrition Myths](https://mytribe.in/pamz_nutrition/healthy-cooking-workshops/busting-nutrition-myths)

- ![Many myths stand in the way of good health. Believing that healthy fat makes you fat or that fasting makes you weak can hinder your progress. I help you understand the facts.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/beec81b2-e7f9-4943-9aec-2b9e725b1779)
- [Video: Did you know that sugar hides in many store-bought products under different names? I explain what to look for on nutrition labels, so you can avoid hidden sugars in items like ketchup, sauces, and even protein bars.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/dbde4f49-9c60-4100-ba0c-3d95215d7fb7)
- ![A client stopped eating rice and sugar but his blood sugar levels were still high. The culprit was multigrain roti and fruit juices. Understanding the carb load in all foods, not just sugar, is crucial for managing health.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/a6bc2172-9921-4af9-89bb-313fea1bd3c9)
- ![This traditional Indian thali may look balanced, but it's loaded with carbohydrates and lacks sufficient protein. This kind of meal can spike your sugar levels and lead to weight gain. I teach you how to build a better plate.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/c2307400-1f7d-4645-b35d-1438b7542b4d)
- ![Starting your day with chai and biscuits, even "healthy" ones like Marie, is not a good idea. Most biscuits are made of refined flour, sugar, and unhealthy oils, which are inflammatory and offer poor nutrition.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/667ec80e-1a9e-40a9-a992-71b898f8ac9a)
- ![Many common tiffin box items like bread with sauce, paratha with pickle, or fruit loops are high in simple carbs. These foods can cause energy crashes and affect a child's concentration in school.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/557e4f97-4856-4398-9ec0-f62c68506682)
- ![Many people believe honey and jaggery are healthy alternatives to sugar, but most commercially available versions are highly refined. They are metabolized just like sugar and can cause a huge glucose spike.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/d63a9fee-65d3-4949-8752-f9fa054d422a)
- ![Junk foods are scientifically designed to be addictive. Willpower alone won't work if you bring them into your home. The best strategy is to not buy them in the first place.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/1793fc73-c728-4d5c-a0a9-de5c63d01447)
- ![Mainstream nutrition advice has made many people afraid of healthy foods like eggs, paneer, and ghee. We have become so used to frequent eating that the idea of fasting for more than 12 hours seems scary.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/5e4919a5-ed4a-4088-a7fd-9381bed7e1b3)
- ![Adding healthy fats like butter, ghee, olive oil, or malai to your dishes is a simple way to make them more filling, flavorful, and nutritious. They help you stay full longer and improve the absorption of fat-soluble vitamins.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/61cfc919-5b25-455f-acfe-3f0f797e4570)
- [Video: An Indian thali is often thought to be a balanced meal, but it's typically too high in carbohydrates and too low in protein. I explain how to adjust your thali to truly meet your body's nutritional needs.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/14ddb4a2-c107-4ece-9adf-aa723a55da99)
- ![Learning to choose and cook healthy food is a form of empowerment for women and their entire families. When you control what's on your plate, you control your health.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/bb101b02-43b7-4e62-90ab-32bbbe63c660)
- ![It can be tempting to reach for fruit juices in the summer, but they are concentrated forms of sugar that spike blood sugar. I recommend healthier options like water, buttermilk, or fermented kanjee to stay hydrated.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/7f4cc676-7422-4f95-8b53-d55caa1a7ec9)
- ![Food can be a powerful medicine or an addictive destroyer of health. The choice is yours. By choosing real, natural, and nourishing foods, you can optimize your health and break free from addiction.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/db342640-57e7-4cf2-bfaf-afa32faf7029)
- ![What's the best way to start your day? Simple. Water, or water with a little salt and lemon, is all your body truly needs to rehydrate in the morning.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/816dc695-4710-4607-b28f-13c200d4c05f)
- ![Dads are important role models. Beyond teaching about careers and finances, teaching kids how to maintain a healthy body and mind is a life skill that is crucial for productivity and happiness.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/e1d04b1f-29de-480a-8201-fa7e6e5f2785)
- ![It's fascinating to see modern science validating traditional wisdom. Researchers at IIT-Madras are developing spice-derived nanomedicine to fight cancer, leveraging the anti-cancer activity of Indian spices.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/c9e37abe-2e04-413b-8b14-c753e5d3aee1)

### [Quick & Nourishing Meal Plates](https://mytribe.in/pamz_nutrition/healthy-cooking-workshops/quick-nourishing-meal-plates)

- ![This is my ideal plate for breaking a fast. It features a moong dal and almond flour chila, paneer bhurji, capsicum masala, and cucumber raita. It's packed with protein and healthy fats to nourish the body.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/595f6cc9-04b3-49c8-b093-f331ea1d92d5)
- ![Here is another one of my favorite thalis for breaking a fast. It includes a spinach paneer roti, okra with peanuts, a fresh chickpea salad, and mixed vegetable yogurt. A truly nourishing and satisfying meal.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/3684ce86-5f3e-494d-8017-65388f2d292a)
- ![This complete vegetarian thali took me just 45 minutes to put together. It has a paneer and methi roti, okra sabzi, a chopped salad with chickpeas, and a cooling raita. Healthy home cooking doesn't have to be complicated.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/1341e1a0-e0f7-4c20-8de7-c00439ef2048)
- ![Breaking my 17-hour fast with this beautiful plate. It has pan-fried paneer with herbs, a side of fresh avocado mash, and veggies. This is a perfect example of a nourishing meal full of protein and healthy fats.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/6e02a893-3f95-487f-a422-bea8cfb10641)
- ![An early, nourishing dinner helps with deep sleep and gives you great energy the next morning. This plate features fatty protein from paneer, paired with avocado and cherry tomatoes.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/027d31ca-3a76-43e6-b337-4cedafafcd9f)
- [Video: Here are some examples of my go-to low-carbohydrate vegetarian plates. From paneer sandwiches without bread to cauliflower rice with veggies, these meals are nourishing, satiating, and help balance blood sugar.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/84d489d3-344d-45bc-bf86-b5e65f1b5147)
- ![A perfect healthy dinner bowl. A piece of salmon cooked in butter, served with greens, steamed broccoli, edamame, and creamy avocado. This meal is balanced with protein, healthy fats, and fiber.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/f36e3810-5282-4686-af40-26c50dd99e02)
- [Video: Don't know what to do with leftovers? You can create a healthy and stress-free weekend meal by combining them into a bowl. Here I've used leftover rice, black chana curry, and paneer with fresh salsa and avocado.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/af07ce5c-e205-4bd6-9c64-8402b42e7ea7)
- ![A simple and quick paneer stir-fry with onions and bell peppers, sprinkled with sesame seeds. This is a fantastic low-carb, high-protein meal that you can whip up in minutes.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/ce4fcbe2-fac0-4a52-9cd1-abfba39c9173)
- ![This colorful plate of sautéed paneer and vegetables is a quick, easy, and nutritious meal. Teaching your kids to cook simple dishes like this is a valuable life skill.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/e7819c6e-5b46-4fa6-8444-307a4df51541)
- ![This is a wonderfully nourishing plate. Mashed avocado and cheese on a slice of sweet potato, topped with cherry tomatoes and greens. It's a great combination of healthy fats and complex carbohydrates.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/da119688-99a5-48ac-8038-70d3da05e9b0)
- ![Sometimes, it's about quality, not quantity. This small but mighty plate features quinoa, paneer, zucchini, and nuts, all brought together with a bit of coconut milk. Every bite is packed with nutrition.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/cbbd0e60-d1df-495b-84ae-c07cc58b01ee)

### [Healthy Snacks & Guilt-Free Treats](https://mytribe.in/pamz_nutrition/healthy-cooking-workshops/healthy-snacks-guilt-free-treats)

- [Video: Instead of fried dahi bhallas, try this nourishing and delicious makhana chaat. It's a healthy way to enjoy the festive flavors of Holi without compromising on your health goals.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/ffa46470-5373-49d4-821f-ad17bdf7e2a1)
- ![Here is a makhana chaat I prepared for guests, served in wine glasses for a fun presentation. The fox nuts are roasted in desi ghee and mixed with spices, nuts, and a little grated cheese for extra protein.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/74453ef5-1757-4726-abaa-7ae6a6041c93)
- ![Groundnuts, or peanuts, are an easy and healthy snack option. This simple peanut chaat with chopped onion, tomato, and fresh coconut is rich in protein, healthy fats, and micronutrients.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/8046dd99-fa14-43c0-ab5f-ec509b3875fb)
- ![A handful of mixed nuts and seeds is a great snack to have when hunger strikes. It's rich in healthy fats, fiber, and micronutrients like zinc from pumpkin seeds. Plus, it's easy to carry with you anywhere.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/21e83db8-46f3-43d9-953c-1ab0baffa8ab)
- ![These homemade nut laddoos are a perfect healthy treat. Made with roasted almonds, cashews, peanuts, and sesame seeds, they are bound with ghee. I also make a high-protein version by adding whey protein powder.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/7445fd22-13ef-48ac-aca1-0136953f1f33)
- ![This is my homemade Gud Gajak, a nourishing winter sweet. It's made with roasted brown sesame seeds, nuts, desi ghee, and unrefined jaggery. Making it at home means I can control the amount of sweetness.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/358d9d39-e39d-4d7a-ade7-6306d6c135d6)
- ![This is my healthier take on Mango Shrikhand. I mix mango pulp with Greek yogurt and cream, then garnish with nuts and soaked chia seeds. This adds protein and healthy fats, which helps to lower the glycemic load of the dessert.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/a8da6bbe-1b1b-4fa3-8935-6b3935e01536)
- ![Can you guess this popular seasonal dish? I've given it a healthy tweak by adding ingredients that increase its protein and healthy fat content, making it a smarter way to enjoy a sweet treat.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/58379612-3e72-49c1-b536-70bab6887ee4)
- ![This delicious chocolate avocado mousse is a double whammy: scrumptious and healthy. It's a rich, creamy bowl of avocado, cocoa powder, and whey protein, topped with berries, nuts, and chia seeds.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/aa907915-cdcb-42c3-b9e3-7f9344a23096)
- ![My Matcha Chia Pudding topped with fresh strawberries. Matcha is rich in antioxidants and helps support liver function, while chia seeds provide fiber and healthy fats. A perfect, detoxifying start to the day.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/1933e5b3-5663-4270-b551-e5afd1b4c1bc)
- [Video: Dips are a fantastic way to add nutrition and taste to your meals. This video shows how I make a creamy and flavorful avocado and black chana dip, which is great with veggie sticks or as a sandwich spread.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/7610ca64-0315-4d4a-b230-e82ab4149f0c)
- ![My homemade coleslaw is a perfect summer side dish. I use Greek yogurt instead of mayonnaise and pack it with shredded cabbage, carrots, and green onions for a refreshing, crunchy, and healthy salad.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/c99fe9af-d372-4ee0-b594-87a438705366)
- ![This creamy vegetable dip is a great way to increase your intake of yogurt and veggies. It's hydrating, packed with vitamins, and great for your gut health. Perfect as a snack or a light meal.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/b2065a95-eec4-4979-8ff4-87892ea540ea)
- ![A beautiful and healthy platter is perfect for sharing. This one features a creamy dip surrounded by fresh vegetable sticks like carrots and cucumbers, along with olives and low-carb crackers.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/a2e1b59e-f4d1-4139-a030-d8261e5861f7)
- ![This vibrant platter with a creamy dip, colorful veggie sticks, and healthy crackers is a great way to teach kids that healthy food can be fun and delicious.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/69dcb5ff-0e13-4d68-8320-a6c48d675416)
- ![This is my favorite summer cup. Fresh, crunchy vegetable sticks dipped in spiced Greek yogurt. It's a satiating snack that's full of protein, healthy fats, and hydration.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/ecd3d936-00cd-419e-be40-2695857900c2)
- ![Another look at my favorite summer cup snack. I use homemade hung curd, but you can easily use a good quality store-bought Greek yogurt. It's a simple, refreshing, and nutritious way to beat the heat.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/9a8e0cb3-76ad-4f08-b3c4-c18392947c9c)
- ![A refreshing summer salad with tomatoes, cucumber, and crumbled paneer. Salads are a great way to stay hydrated and get a variety of vitamins and minerals in one bowl.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/c30ef297-03b8-4014-a4f9-358daefd88f0)
- ![Here is a list of 10 healthy snacks perfect for busy professionals. Options like mixed nuts, makhana, and hummus with veggie sticks are easy to carry and will keep you energized throughout the day.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/642600b5-1c9c-4f2a-b46b-082a9ca12c30)
- [Video: These high-protein stuffed chillies are a delicious and spicy side dish. I stuff large green chillies with a mix of paneer, capsicum, and peanuts, then sauté them in ghee until tender.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/10c8ebac-f09e-43f8-b699-cccb2d3b39cc)
- [Video: Mango is best eaten when paired with vegetables or healthy fats to reduce the sugar spike. This video shows how I create a balanced mango salad by adding veggies and peanuts.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/abe7f2e4-5645-4591-9f1d-35a94b8b1c06)

### [Power-Packed Drinks, Soups & Stews](https://mytribe.in/pamz_nutrition/healthy-cooking-workshops/power-packed-drinks-soups-stews)

- [Video: This vegetable broth is a highly nourishing, low-calorie drink that's perfect for fasting or breaking a fast. It's anti-inflammatory, full of vitamins, and excellent for gut health.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/e6dd6337-e9e8-4fc3-a040-271eebddefd2)
- [Video: When viral infections are in the air, this potent antiviral drink can help boost your immunity. It's a simple concoction of ginger, tulsi, pepper, turmeric, and amla, all known for their healing properties.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/835185d3-4fdb-4c84-81c4-5e0d24e7f7fb)
- ![This creamy broccoli and almond soup is a delicious way to enjoy a super-nourishing vegetable. I blend sautéed broccoli with soaked almonds, garlic, and ginger to create a rich and satisfying soup.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/c8621805-c07b-44b4-b9a2-76a81cf79c8a)
- [Video: A low-carb vegetable stew is the perfect comfort food for rainy nights. It's warm, nourishing, anti-inflammatory, and very satiating. I make mine with a coconut milk base and plenty of fresh vegetables.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/d6578b68-4fe1-47ff-a97b-df8490a44a52)
- ![Guess what's cooking? These are the ingredients for my favorite vegetable stew. It's a simple, one-pot meal that's perfect for a healthy breakfast or a light dinner.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/57d48854-f244-4416-b714-fb96bec9110b)
- [Video: Kanji is a traditional fermented drink that is excellent for gut health. This video shows you how to make this probiotic summer drink using simple ingredients from your pantry.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/fc1e5802-1e87-4f50-b318-429cd8256e18)
- [Video: Here's another look at Kanji, a fermented drink traditionally made during Holi. It's made by fermenting carrots or beets in water with spices for 48 hours, creating a beverage that's great for your gut.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/eb548896-611d-4990-b7cf-a370ce8dc070)
- [Video: Yogurt is a fantastic probiotic, and this Lauki Raita is a perfect summer recipe. I combine grated bottle gourd with yogurt and a tempering of spices in ghee to create a cooling and nutritious side dish.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/1810cc33-d1d1-42c8-888e-88e5ab40a22d)
- ![Small cups of Beetroot Kanji served at my summer workshop. This fermented cooling drink is not only refreshing but also fantastic for gut health.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/3f2b75d8-f6ba-464f-b2e9-f5c37ee8c2c9)
- ![A tray of refreshing Beetroot Kanji ready to be served. It's a traditional, healthy, and delicious way to stay cool during the summer months.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/e608d50c-e513-4be5-b9d9-db715a4b0f51)

### [From My Kitchen: Recipes & Tips](https://mytribe.in/pamz_nutrition/healthy-cooking-workshops/from-my-kitchen-recipes-tips)

- [Video: This homemade seed powder is packed with micronutrients and healthy fats. I use it to support hormonal balance, counter common deficiencies, and control hair fall. It's much better than store-bought supplements.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/82ed7f89-627c-4522-999c-f6486fe3aee0)
- [Video: This sprouts chila, roasted in desi ghee, is a great example of a healthy, tasty, and satisfying low-carb meal. You can pair it with mint chutney or yogurt and even add a paneer filling for extra protein.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/e990f931-d782-4f48-9f9d-6937fd8a0d48)
- [Video: Mangoes are back, but it's important to eat them correctly. I always soak them for a few hours to reduce phytic acid and their heat-producing properties. Portion control is also key to avoid a sugar spike.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/4bc69f8d-4d7f-404f-9be8-cc103c2051f5)
- ![This summer salad is loaded with nutrition. It combines lettuce, spinach, paneer, chickpeas, and quinoa with a simple dressing of olive oil and lemon juice. A delightful way to get your nutrients in one bowl.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/e65617f7-aac7-413e-872d-4a06d0410f12)
- ![A beautiful salad with mixed greens, avocado, walnuts, and fresh berries. The crunch of the nuts combined with the creaminess of the avocado makes this a truly satisfying meal.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/c9ea6422-4f5b-427e-ad91-264495d0dffe)
- ![Paneer is a versatile fatty protein. Here, I've cooked it in a spinach, tomato, and yogurt gravy. Adding almonds to the gravy instead of corn makes this a great low-carb or keto-friendly dish.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/4be36870-988f-4e8a-93dc-b8c681867766)
- ![My version of Shahi Paneer, which can also be called Keto Paneer. It's a scrumptious way to include protein and veggies in your meal, cooked in healthy fats like ghee with a touch of cream and nuts.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/ea3b8120-e9b0-4e17-ade8-69b615bb6112)
- ![Coconut is an excellent fruit, rich in healthy fats, fiber, and antioxidants. I use coconut milk, oil, and fresh coconut in many of my healthy meals, as it's perfect for low-carb and keto cooking.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/e03086ba-bee9-46c7-ba5b-b1c9e1a1723e)
- ![Ghee is one of the best fats for cooking because of its high smoke point. It helps in the absorption of essential vitamins, keeps you full longer, and adds a wonderful flavor to food.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/fefddb3d-3202-41cd-9051-1a2f2cdddb71)
- ![This is my Quinoa Curd with a peanut tadka, a dish I taught at my summer workshop. It's a protein-packed, gluten-free alternative to traditional curd rice, perfect for a light and healthy meal.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/cf689c7c-0809-44bc-90af-66270d19c104)
- ![A closer look at the Quinoa Curd with peanuts, curry leaves, and grated carrots. This dish is a great example of how we can creatively use healthy ingredients to make traditional recipes even better.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/c72f2190-15bf-4d14-8045-91e0c64aa765)

### [A Bit About Me](https://mytribe.in/pamz_nutrition/healthy-cooking-workshops/a-bit-about-me)

- ![Wishing everyone a happy and healthy new year. I believe good health has a ripple effect on all other aspects of your life. Let's use our time to create purpose, make memories, and spread happiness.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/9e8f2e75-e312-4c84-9e28-c4bf56d743c3)

## Meet your expert

[Pramila Mundra](https://mytribe.in/pamz_nutrition)

### My story

Hey, I’m Pramila. Health wasn’t always my thing - after my first baby, I hit 73 kilos, BP was up, legs hurt. That’s when I flipped my habits, and now, at 50, I feel ready for round two! I’m a Rajasthani at heart, love sarees, royal food, and family trips (Ha Long Bay caves were magic). Being a mom and daughter taught me: women give a lot, but we gotta care for ourselves too. Nutrition’s my passion, but life’s more than just eating right.

### My work

- **Personalized Nutrition & Health Coaching**: I make customized meal plans and offer holistic lifestyle coaching, especially for women's metabolic health and menopause.
- **Nutrition Awareness & Healthy Cooking**: I run nutrition sessions for schools and corporates, plus healthy cooking workshops. Real food, real results.
- **Simple, Seasonal Indian Meals**: I teach how to use local, seasonal food as medicine - think Methi Paneer Roti, veggie broth, even healthy Mango Shrikhand.
- **Myth-Busting Nutrition Tips**: No fads or deprivation. I help you understand carbs, fats, and blood markers, so you make smart choices for life.

## More services from Pramila Mundra

- [Personalized Nutrition & Wellness Coaching](https://mytribe.in/pamz_nutrition/personalized-nutrition-wellness-coaching) · ₹4-12K per month (estimate)
- [Corporate Wellness & Speaking Engagements](https://mytribe.in/pamz_nutrition/corporate-wellness-speaking-engagements) · ₹12-40K per session (estimate)

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- [Child & Family Nutrition Consulting by Sushmitha BR Gowrav](https://mytribe.in/dt_sushmitha_br_gowrav/child-family-nutrition-consulting) · ₹800-2,500 per session (estimate) · Bengaluru
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## Book

To book Pramila Mundra, message mytribe on WhatsApp: [Chat on WhatsApp](https://wa.me/916360004054?text=Hi%2C%20I'm%20looking%20for%20Healthy%20Cooking%20Workshops%20by%20Pramila%20Mundra.)