Here is a concise summary of the provided text:
**Title:** 3 Power-Packed Lunch Recipes (Satvic Food)
**Recipes Covered:**
1. **Spinach Cheela**:
* Made with moong dal, spinach, and water-rich ingredients
* Filled with carrots, tomatoes, coconut, and coriander
* Cooked in a cast iron pan without oil
2. **Hot Vegetable Tikkis**:
* Made with cauliflower, carrots, peas, flax seeds, and spices
* Coated with flax seed powder (instead of refined flour/breadcrumbs)
* Served with sweet date chutney and tangy green chutney
3. **Millet Upma (South Indian dish)**:
* Prepared with millet, green beans, carrots, peas, and spices
* Cooked in a clay pot with minimal water; served with coconut chutney
**Common Themes:**
* All recipes follow **Satvic Food principles**: Living, Wholesome, Plant-based, and Water-rich (LWPW) ingredients
* No oil, sugar, packaged, or bottled ingredients used
* Emphasis on using natural, whole foods and traditional cooking methods.
Here are the key facts extracted from the text, numbered and in short sentences, excluding opinions:
**Ingredients & Quantities**
1. Spinach cheela ingredients: 2.5 cups spinach, 1 cup split green moong dal, 1 tsp rock salt, 1 small green chilli.
2. Filling ingredients for cheela: 4 carrots, 4 tomatoes, 1/2 cup grated coconut kernel, 1/2 cup chopped coriander, 1 tsp rock salt.
3. Vegetable tikki ingredients: 1/2 cup chopped cauliflower, 1/8 cup carrots, 1/8 cup peas, 1 tbsp coriander, 1/2 tbsp mint leaves, 1.5 tsp powdered alsi seeds, etc.
4. Date chutney ingredients: 10 dates, 2 tsp lemon juice, 1 tsp cumin, 1 tsp rock salt, 1 small green chilli, 1/3 cup water.
5. Green chutney ingredients: 1 cup coriander leaves, 1/2 cup mint leaves, 1/2 cup raw mangoes, 1 tsp cumin powder, 1 tsp rock salt, 1 small green chilli.
6. Millet upma ingredients: 2 tsp mustard seeds, 1 tsp cumin powder, 2 tsp grated ginger, 2 tbsp raw peanuts, 2 small green chillis, etc.
**Cooking Instructions & Times**
7. Spinach cheela cooking time: 10 minutes.
8. Cheela batter resting requirement: None, can be cooked immediately.
9. Tikkis cooking method: Cast iron pan, medium flame, until golden brown.
10. Tikkis cooking time: Until golden brown on both sides.
11. Millet upma cooking time for vegetables: 2 minutes.
12. Millet upma soaking time for millet: 2-3 hours.
13. Millet upma cooking time after adding millet: Until water is absorbed.
**General Information**
14. Number of cheelas that can be made from the given batter: 8-10.
15. Shelf life of prepared chutneys in the refrigerator: 2-3 days.
16. Types of millet that can be used for upma: Barnyard, proso, or foxtail.
17. Availability of millets: Easily found in any grocery store.