A leaf salad with cucumber and tomato beside roasted asparagus, sautéed yellow and red peppers and two crumbed cutlets

Photographs

What nutrient-dense actually looks like

Every photograph here is a real meal, cooked in a real kitchen and eaten the same day. No food styling, no props, nothing bought in for the picture.

Showing all 62 photographs. Tap any one to enlarge.

Two slices of sourdough spread with hummus and piled with a paneer scramble studded with diced cucumber and red and orange peppers, beside a bowl of green herb-yogurt dip

A leaf salad with cucumber and tomato beside roasted asparagus, sautéed yellow and red peppers and two crumbed cutlets

Two thin crisp dosas with a spoonful of red chutney and a dish of tomato-and-carrot chutney

A large bowl of chopped salad with sprouted mung, tomato, cucumber, celery, olives and mushrooms

A platter of layered tea sandwiches cut into triangles — striped green with herb chutney, pink with beetroot and orange with carrot

A bowl of red curry thick with peppers, courgette, mushrooms and tofu, with steamed rice alongside

A lacy appam with a glass bowl of tomato-and-vegetable curry and two fresh curry leaves

A plate of mixed vegetable stir-fry — green beans, carrots, tomato, cauliflower, peppers and mushrooms

A rice cake and a spoonful of chutney podi served on a banana leaf, on a table laid with a rose and a carved lamp

Toast spread with cream cheese, a bowl of baked beans and a crumb-topped bake of asparagus and greens

Sautéed greens, peppered tomato, olives, roasted peppers and celery with two slices of cheese toast and a mug of coffee

A steel bowl of idli wedges dusted with chilli powder, with a dish of coconut chutney alongside

Steamed savoury lentil idli flecked with curry leaves, with a spoonful of red coconut-chilli chutney

Three millet rotis with a pat of butter and a spoonful of tomato chutney, with a mug of millet malt

Paniyaram with a small bowl of vegetable kootu, a vadai and a sprig of curry leaves

Rice-batter paniyaram broken open to show a spiced potato filling, served with sambar and coconut chutney

A tapioca-pearl thalipeeth studded with crushed peanuts and coriander, cooking on a cast-iron pan

Vermicelli upma topped with shredded coconut and fine sev on a blue plate, with coconut chutney and a mug of filter coffee

Vermicelli upma being tossed in a wok with cashews, curry leaves and coconut

A sesame-crusted vegetable thalipeeth browning in a pan, flecked with coriander, carrot and chilli

Freshly steamed idli, flecked with chilli and curry leaf, in an insulated container

Two medu vadai and a mound of sweet pongal served on a banana leaf, with a copper tumbler alongside

Steamed rice on a banana leaf with a spiced pumpkin curry and a dark greens fry

A banana-leaf plate set with chutney podi, rice-cake pieces in a mild curry, fresh grated coconut and a groundnut-jaggery crumble

A clay pot of noodle soup in a red broth, finished with sesame seeds and sliced spring onion

A breadstick and two crumb-coated cutlets with roasted vegetables, sliced heirloom tomato and a bowl of creamy mushroom soup

Stir-fried greens and mushrooms topped with fresh cucumber batons and black olives, with a cutlet and a millet flatbread

Grilled sourdough with a bowl of chickpea and jackfruit curry, pan-fried tofu, carrot batons and steamed broccoli

Grilled tofu and onion on shredded lettuce with steamed rice, sliced tomato and a small pot of dipping sauce

A pan of coconut curry beside a container of freshly steamed string hoppers and a box of dark spiced stir-fry

Vegetable koftas in a rich curry beside a mound of steamed basmati rice

A bowl of mash with roasted broccoli, carrots, green beans and brussels sprouts, cheese-topped mushroom caps and a drizzle of peanut sauce

Mash served with cheese-topped mushroom caps and roasted vegetables with sweet mini peppers under a peanut sauce

A bowl of vegetable noodles with spiced tofu cubes, soft baked buns and a cutlet, with a bowl of leafy salad above

A bowl of paneer masala beside a large bowl of vegetable fried rice with peas, carrot, corn and broccoli

A paratha with sautéed courgette, a spoonful of yogurt and a little red chilli pickle

A flaky parotta with a bowl of potato curry, a bowl of cucumber raita and crisp lettuce leaves

Stir-fried peppers, broccoli, carrots and greens with fresh tomato, a spiced cutlet and a slice of seeded toast

A pan of ravioli in a creamy mushroom sauce with cracked pepper, and a bowl of chopped lettuce and cucumber salad

Steamed rice with a crumbly spiced podi, green coriander chutney and a spoonful of brinjal pickle

A leaf salad with crumb-coated cutlets, sautéed green beans, carrot batons and a flatbread spread with green curry

Toast and a bowl of sambar with a dressed leaf salad and a tofu-and-pepper stir-fry

Peppered tomato slices and crumbed cutlets with a tofu-and-vegetable stir-fry and a generous pile of mixed baby leaves

Vegetable biryani on an oval platter, scattered with cashews and fried onion

Steamed rice with cabbage, green beans, red pepper and roasted broccoli under a creamy white sauce

A bowl of chickpeas and black chana tossed with diced cucumber and onion

A chopped lettuce salad with halved cherry tomatoes under a spiced chickpea and jackfruit topping

A bowl of finely diced pepper, cucumber, apple and olive salad, with lettuce-lined croquettes and toasted buns

Beetroot patties topped with melted cheese and sautéed mushrooms on a griddle

Three slices of toast fanned with thin cucumber rounds and cracked pepper, with crumb-coated cutlets between them

Idli wedges tossed in a pan with cumin, sesame, chilli powder and curry leaves

Two crystal cups layered with fresh mango and cream

Toasted muffin halves topped with tomato and melted cheese, with celery sticks alongside

A pressed pesto-and-vegetable panini cut in half and stacked, layered with peppers, cucumber and paneer

Two grilled slices of seeded sourdough with a bowl of sautéed greens under grated cheese

Two vegetable burgers in soft buns with melted cheese and lettuce

A bowl of green bean, carrot and tomato stir-fry with three slices of buttered toast dusted with chilli

A pan of green bean and vegetable stir-fry with a bowl of steamed cabbage rolls

A pan of stir-fried okra with dried red chillies

A stir-fry of golden root-vegetable pieces with mustard seeds, curry leaves and shredded coconut in a steel wok

A dish of tofu and tomato stir-fry scattered with sliced spring onion

A wide pan of vegetable stew on the stove — celery, peppers, greens and paneer in a tomato broth

These photographs belong to Dr. Indu Tanna and are published here as a record of the food behind the coaching. Please write before reproducing any of them elsewhere.

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