Whole & holistic recipes for the soul
Editor’s note: These days, our social media feeds are inundated with rhetoric that’s bound to make you feel like there’s something not quite right with your body, and it’s more often than not coupled with quick fixes to ‘improve gut health’, or shortcuts to losing weight. Root Leaf Fire, by lifestyle guru Luke Coutinho and chef and author Sheeba de Souza, offers us a different perspective.
The book, built on three simple pillars—Root (foundation), Leaf (daily practice), Fire (the act of cooking)—propagates a holistic approach to nourishment, offering accessible, well-crafted recipes that soothe the soul and, at the same time, provide a path to healthy living that is both practical and flavourful.
From healthy salads and soups to delectable grilled chicken or a cinnamon apple and almond crumble to die for, we feature five spectacular recipes you can try at home. Root Leaf Fire by Luke Coutinho and Sheeba de Souza has been excerpted with permission from Penguin Random House India.
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Fresh Arugula Salad with Figs and Goat Cheese
A delicate salad with arugula, figs and goat cheese provides prebiotic fibre, antioxidants, and calcium to support digestion, bone health and sustained energy throughout the day.
Serves: 4 | Prep: 20 min + chilling | Cook: 10 min | Total: 30 min + chilling |
Difficulty: Easy | Calories: ~300 kcal
Ingredients
For the Salad
- 65 g of arugula leaves
- 3 fresh figs, sliced
- 40–50 g of soft goat cheese
- 1 tablespoon extra virgin olive oil
- 8 walnuts
- 1 teaspoon of honey for coating the walnuts
- Salt and pepper to taste
For the Caramelised Onions:
- 1 tablespoon olive oil
- ½ onion, thinly sliced
- A pinch of salt
- 1 tablespoon balsamic vinegar
- 1 teaspoon brown sugar
- 1 tablespoon red wine
Method
- Heat olive oil in a pan, add the onions and salt, and saute for 5 minutes.
- Add red wine, balsamic vinegar and brown sugar; cook until the mixture is caramelised. Cool.
- Dry roast the walnuts, then coat them with honey and let them cool.
- Toss arugula with olive oil, salt and pepper.
- Add caramelised onions, figs, goat cheese and walnuts.
- Serve immediately.
Chef’s Tip
- Add toasted almonds or pecans for extra crunch
- Make the caramelised onions ahead of time and store for up to 2 days
- Add a few cubes of ripe avocado before serving for extra creaminess.
Substitutes
- Goat cheese → ricotta or burrata
- Walnuts → almonds or pecans
- Figs → fresh or poached pears or peaches
- Arugula → spinach or mixed greens
Nutrition (per serving)
- Calories: ~300 kcal
- Carbohydrates: 22 g
- Protein: 6 g
- Fat: 13 g
- Fibre: 4 g
- Sodium: ~240 mg.
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Caramelised Fig and Yoghurt Bowl with Walnut Crumble
Sweet, caramelised figs layered over creamy Greek yoghurt, finished with a crunchy walnut crumble rich in gut-friendly probiotics and healthy fats that nourish the skin and support the heart health.
Serves: 2 | Prep: 10 min | Cook: 5 min | Total: 15 min | Difficulty: Easy |
Calories: ~290 kcal
Ingredients
For the Caramelised Figs and Yoghurt
- 4 fresh figs, halved
- 1 tablespoon honey or maple syrup
- 1 teaspoon butter
- 1 cup Greek yoghurt or hung curd, unsweetened
- 1 teaspoon vanilla extract
- Zest of ½ orange (optional)
For the Walnut Crumble:
- ¼ cup walnuts, roughly chopped
- 1 tablespoon rolled oats
- 1 teaspoon coconut sugar or brown sugar
- ½ teaspoon cinnamon
- 1 teaspoon butter
Method
- Heat a skillet over medium heat and add butter. Place figs cut-side down and drizzle with honey. Cook for 2–3 minutes until caramelised, then remove from the heat and set aside.
- In a small pan, melt the butter over low heat. Add the walnuts and oats and toast until golden.
- Stir in the sugar and cinnamon; cook briefly until fragrant. Remove from the heat and set aside.
- In a bowl, mix Greek yoghurt with vanilla extract and orange zest, if using.
- Spoon the yoghurt into bowls. Arrange the caramelised figs on top and sprinkle with the walnut crumble. Drizzle with a little honey before serving. Serve chilled or at room temperature.
Chef’s Tip
- For extra depth, add a tiny pinch of sea salt to the walnut crumble; it balances the sweetness beautifully
Substitutes
- Figs → sliced peaches, nectarines or plums
- Greek yoghurt → coconut yoghurt or plant-based yoghurt for a vegan version
- Walnuts → pecans or almonds
- Honey → maple syrup
Nutrition (per serving)
- Calories: ~290 kcal
- Carbohydrates: 29 g
- Protein: 9 g
- Fat: 16 g
- Fibre: 5 g
- Sodium: ~80 mg
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Cream of Mushroom and Carrot Soup
A gut-friendly, nutrient-dense soup combining immune-supporting mushrooms with beta- carotene-rich carrots. Light, soothing and rich in antioxidants, this soup supports digestive health and overall well-being.
Serves: 4 | Prep: 10 min | Cook: 20 min | Total: 30 min | Difficulty: Easy | Calories: ~145 kcal
Ingredients
- 1 tablespoon olive oil
- 1 small onion, finely chopped
- 2 garlic cloves, minced
- 300 g mixed mushrooms (button or cremini), sliced
- 150 g carrots, peeled and diced
- 4 cups low-sodium vegetable stock
- 1⁄2 cup whole milk (or low-fat, if preferred)
- 2 tablespoons fresh cream (optional)
- 1⁄2 teaspoon fresh thyme leaves (or 1⁄4 teaspoon dried)
- Salt and white pepper, to taste
- Extra sautéed mushroom slices and thyme sprigs, for garnish
Method
- Heat olive oil in a large pot. Add onion and garlic, sauté until softened.
- Add the mushrooms, carrots and thyme. Cook 5–6 minutes.
- Pour in vegetable stock and simmer 12–15 minutes, until carrots are tender.
- Blend until smooth • Stir in milk and cream (if using), reserving a little for garnish.
- Reheat gently and season with salt and white pepper.
- Serve garnished with sautéed mushrooms, thyme and a light swirl of cream.
Chef’s Tip
- Roast carrots beforehand for a deeper sweetness
Substitutes
- Cream → coconut cream for dairy-free
- Thyme → parsley or tarragon
- Vegetable stock → light chicken stock
Nutrition (per serving)
- Calories: ~145 kcal • Carbohydrates: 13 g
- Protein: 5 g
- Fat: 9 g
- Fibre: 2.5 g
- Sodium: ~280 mg
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Tender Yoghurt-Marinated Grilled Chicken
A lean, protein-rich chicken dish supporting muscle health and metabolism. Marinated in gut-friendly yoghurt and mild spices, it is aromatic, nourishing and easy to digest.
Serves: 3 | Prep: 15 min | Cook: 12–15 min | Total: 30 min | Difficulty: Easy | Calories: ~210 kcal
Ingredients
- 300 g boneless, skinless chicken breast or thigh fillets
- ½ cup plain yoghurt
- 1/2 teaspoon turmeric powder
- 1 teaspoon Kashmiri red chilli powder
- ½ teaspoon cumin powder
- ½ teaspoon garam masala
- ½ teaspoon kasuri methi, crushed
- 1 teaspoon grated ginger
- 1 garlic clove, minced
- 1 tablespoon lemon juice
- Salt, to taste
- 1 teaspoon olive oil (optional)
- Microgreens or coriander, lemon wedges and mint chutney, to serve.
Method
- In a bowl, mix yoghurt, Kashmiri red chilli powder, turmeric powder, cumin powder, garam masala, crushed kasuri methi, ginger, garlic, lemon juice and salt.
- Coat the chicken thoroughly, then refrigerate for 15–20 minutes.
- Preheat the grill pan or outdoor grill over medium-high heat. Brush with olive oil if desired.
- Grill the chicken 5–7 minutes per side until golden and lightly charred.
- Rest 2 minutes, then plate.
- Garnish with microgreens or coriander and serve with lemon wedges and coriander-mint chutney.
Chef’s Tip
- Squeeze fresh lemon juice over chicken before serving
Substitutes
- Chicken → firm fish (such as seabass, kingfish or red snapper), extra-firm tofu, or paneer cut into thick cubes
- Microgreens → coriander or mint
Nutrition (per serving)
- Calories: ~210 kcal
- Carbohydrates: 3 g
- Protein: 33 g
- Fat: 7 g
- Fibre: 1 g
- Sodium: ~380 mg
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Warm Cinnamon Apple and Almond Crumble with Honey and Yoghurt
A fibre-rich baked dessert made with gently spiced apples and a naturally sweetened almond crumble. Free from refined sugar and balanced with yoghurt, it supports digestion while satisfying sweet cravings without excess.
Serves: 4 | Prep: 15 min | Cook: 25–30 min | Total: 40–45 min | Difficulty: Easy |
Calories: ~220 kcal
Ingredients
For the Apple Filling
- 3 medium apples, peeled and sliced
- 1 tablespoon lemon juice
- 1–2 tablespoons jaggery powder
- ½ teaspoon cinnamon
- A pinch of nutmeg
- 1 teaspoon arrowroot
For the Almond Crumble
- ½ cup almond flour
- ¼ cup rolled oats
- 2 tablespoons chopped almonds
- 1½ tablespoons olive oil
- 1 tablespoon jaggery powder
- A pinch of cinnamon
- A pinch of sea salt
For Serving
- ½ cup thick Greek yoghurt or hung curd
- Honey, for drizzling (optional)
Garnish
- Lightly caramelised apple slices
Method
- Preheat the oven to 180°C (350°F). Lightly grease a small baking dish.
- In a bowl, toss the apple slices with lemon juice, jaggery powder, cinnamon, nutmeg and arrowroot until well coated.
- If using lightly caramelised apple slices for garnish, reserve a few thicker slices at this stage and transfer them to a small baking dish.
- Transfer the remaining apples to the baking dish, spreading them out evenly and filling the dish almost to the top.
- In another bowl, mix almond flour, oats, chopped almonds, cinnamon and salt.
- Add olive oil and jaggery powder. Rub gently with fingertips until the mixture resembles coarse crumbs.
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All images used courtesy of Chef and Food Stylist Sheeba de Souza, from the book Root, Leaf, Fire (co-authored by Sheeba de Souza and Luke Coutinho).
These recipes from Root Leaf Fire are published with permission from Penguin Random House India.
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