Beetroot and Carrot Salad

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Energy-laden and easy-to-make salad dish turns out very delightful….

Ingredients:

1 large raw beetroot, finely chopped or grated

2 medium Carrots, chopped or grated

1 tbsp sesame seeds, roasted

1/2 tbsp sunflower seeds

1 tbsp vinegar or lemon juice

1 tbsp dates, chopped

1 tsp virgin olive oil

Salt and Pepper to taste

Method:

• Finely chop or grate beetroot and carrots in a bowl.
• Slightly roast sesame and sunflower seeds and keep aside.
• Mix other ingredients in the bowl and sprinkle with sesame seeds to serve.

Dates with Oats Delight

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A scrumptious and healthy dessert is the perfect way to finish a family meal... !!! 

Ingredients:

1 cup Oats

1/2 cup finely chopped dates

2 tsp ghee

1 ½ cup milk

½ cup water

2 tbsp sugar or to taste

1 medium sized banana, mashed

10-12 almonds, crushed

Method:

• Heat the ghee in a pan add the oats and sauté on a medium flame for 5 to 7 minutes or till it releases flavour.
• Add the milk, water, dates and sugar, mix well and simmer till the sugar melts, while stirring continuously. Add almonds and cook for 5-7 min.
• Remove from the flame, add the mashed banana and mix well. Serve hot garnished with nuts.

Mini Tofu Cutlets

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Serve these protein and calcium rich cutlets made with tofu as a starter or as a snack…

Ingredients:

200 gm tofu, grated

1 large potato, boiled and mashed

2 green chillies

1 medium onion, chopped

¼ tsp garam masala

1/4 tsp mustard seeds

Salt to taste

1-2 tsp corn flour

1/4 cup roasted and grounded oats (I used saffola masala oats)

1/2 tsp chaat masala powder

Olive oil

Semolina or suji for coating

Method:

• In a pan, heat 2 tsp oil and add mustard seeds, after seeds start crackle add chilli and onions. Sauté for few seconds and turn off the flame.
• Mix in all the ingredients in a pan and mix well.
• Divide the mixture into equal portions and shape each portion into a round, flat cutlets.
• Spread little suji in a plate and coat cutlets with suji.
• Heat a non-stick tava (griddle) on a medium flame and grease it with oil and cook the tikkis, till both sides are golden brown in colour.
• Serve hot with tomato ketchup or green chutney.

Hummus and Cucumber Sandwich

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Easy and delicious sandwich recipe with goodness of hummus and cucumber….

Ingredients:

3/4 cup boiled chick peas

1 tsp sesame seeds

3 tbsp olive oil

4 cloves garlic

1 tbsp lemon juice

2 tbsp yogurt

Salt to taste

Cucumber, sliced

Chilli flakes

8 Bread slices

Method:

• Roast sesame seeds for a minute. (They should not turn brown.)
• Combine the sesame seeds, garlic, lemon juice, curd, oil, salt and blend in a mixer to a smooth paste.
• Add the cooked chick peas and blend again till smooth. If the mixture is too thick, add 2 to 3 tbsp of the strained water and blend well.
• For sandwich, spread generous amount of hummus on a bread slice, layer cucumber and then sprinkle chilli flakes.
• Cover with other slice. Grill or enjoy as it is….

Soya and Channa Dal Kebabs with Guava Chutney

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Yummy and healthy kebabs prepared with Soya and dal, served with guava chutney…

Ingredients:

1 cup Soya wadi, soaked

50 gm channa dal, soaked

2 bay leaves

4 cloves

1 inch cinnamon stick

2 whole red chilli

1/2 tsp chaat masala powder

1/2 tsp black salt

1” inch ginger

4-5 garlic cloves

Salt to taste

1 tbsp Oil

1-2 tbsp roasted channa powder (optional)

For guava chutney:

2 ripe guavas

1-2 green chilli

1 inch ginger

1 tsp roasted jeera powder

1/2 tsp black salt

Method:

For chutney:

Remove seeds from guavas and grind with remaining ingredients into a smooth paste using little water.

For Kebabs:

• Heat oil in pan, add whole spices and sauté till they crackle.
• Add ginger and garlic, sauté for a min.
• Now add soaked channa dal and soya wadi and mix well.
• Cook for 1-2 min and keep aside to cool. Remove bay leaves.
• Now make a paste of above mixture and add in remaining ingredients.
• Make small tikkis from the mixture. Shallow fry them on medium heat until both sides turn golden brown.
• Serve hot with guava chutney or any of your choice.

Yog-oats and Fruit Punch

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No-cook, healthy and delicious recipe can be enjoyed any-time. Grab your glass soon..... 

Ingredients: 

1/2 cup Oats

1/2 cup Yogurt

150 ml mix fruit juice

Chopped mix fruits

2 tbsp finely chopped almonds

1 tbsp crushed corn flakes (optional)

Method:

• Add oats and mix fruit juice in a bowl. Soak overnight in fridge or 5-6 hours.
• Before serving add in yogurt, mix fruits and almonds.
• Top with corn flakes and enjoy.

Mango Yogurt with Cardamom

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A luscious, flavorful and healthy dessert prepared by blending mangoes and yogurt….

Ingredients:

2 mangos, peeled and chopped

3 cups of plain thick yogurt 

Powdered sugar to taste

1/4 tsp cardamom powder

Chopped pistachios

Few mint sprigs

Method:

• Combine mango, yogurt, cardamom powder and sugar in a blender or food processor. Process till smooth.
• Empty it out into a freezer safe bowl, cover and keep it in the freezer.
• After an hour, take it out and whisk vigorously (or use a hand blender) to break up the crystals.
• Transfer frozen mixture to the airtight container and chill in freezer for at least 3 to 4 hours.
• Before serving top with chopped pistachios and mint and let stand at room temperature to soften slightly before serving.

Bottle gourd Cutlet Burger

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Healthy way to have burger and yummy way to have bottle gourd…..

Ingredients:

For Cutlets:

1 small bottle gourd (1 cup grated)

3 medium potatoes, boiled and grated

2 slices whole wheat bread, grind to crumbs

1 tbsp garlic paste

3-4 green chillies, finely chopped

4 tbsp green coriander, chopped

2 tsp cumin powder

1/2 tsp dry mango powder

¼ tsp red chilli powder (optional)

Salt to taste

Oil to shallow fry

For burger:

4 burger buns

4 cheese slices

Sliced tomato and cucumber

Butter to toast

Tomato Ketchup

Method:

• Soak grated bottle gourd in hot water for 1/2 min and strain out in cold water.
• Squeeze out all water and mix with all other ingredients for cutlets.
• Shape cutlets and shallow fry them till they turn golden brown on both sides.
• Spread butter on bun and slightly toast them and spread ketchup on both sides.
• Place sliced tomato, cucumber, cutlet and then cheese slice and enjoy !!!!

Punjabi Sukhi Dal

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Tangy and healthy lentil recipe flavored with spices… A Punjabi delight!!!

Ingredients:

1 cup Urad dal  

1 onion, sliced

1 inch ginger piece, chopped

3-4 garlic cloves, crushed

2-3 green chilies, chopped

1 tsp cumin seeds

1/4 tsp asafoetida

1/2 tsp coriander powder

1/2 tsp turmeric powder

1/4 tsp garam masala

2 bay leaves

2 cloves

Salt to taste

2 tbsp ghee

1 tbsp lemon juice

Coriander leaves, finely chopped

Method:

• Clean and wash the dal properly. Soak it in water for 30 minutes.
• Microwave dal with 2 cups of water at 100% power for 10-12 min or till done.
• Heat ghee in a pan and add cloves, bay leaves and cumin seeds, allow crackling.
• Now add onions, ginger, garlic and green chilies and stir-fry till golden brown.
• Add asafoetida and all dry spices and fry for few seconds with little dash of water.
• Now add dal and mix very gently. Cover and cook till spices blend well with dal.
• Sprinkle lemon juice and chopped coriander leaves.
• Serve hot with roti or parantha.

Strawberry and Grape Parfait

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Welcome summer with the yummy and healthy Parfait….

Ingredients:

10-12 Grapes, chopped

8-10 Strawberries, chopped

1/2 cup Hung curd or Greek yogurt

1/4 cup Granola

Shredded coconut (optional)

Method: 

In individual glasses, place a layer of granola at the bottom, then strawberries, add a layer of yogurt, and repeat same with grapes.

Sprinkle a tsp shredded coconut on top and set glasses to chill and then serve.

(Amount of ingredients and layering of fruits depends on your choice)

Spinach Buttermilk Pancakes with Pepper Relish

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Enjoy breakfast with this healthy pancake recipe served with tangy pepper relish….

Ingredients:

For pancakes:

1/2 cup whole wheat flour

1/2 cup plain flour (maida)

Appox. 2 cups buttermilk

1/2 tsp baking powder

1/4 tsp baking soda

Salt to taste

1/2 tsp red chilli flakes

1 cup chopped spinach

3 spring onions, chopped

1-2 green chilli, chopped

Oil for cooking

For Pepper relish:

2 large tomatoes, chopped

1 red pepper, chopped

1 onion, chopped

1/2 tsp ginger, finely grated

2 garlic cloves, crushed

1 tbsp olive oil

1/4 tsp mustard seeds

1/4 tsp black pepper powder

1 tbsp vinegar

1 tbsp raisins

Salt to taste

Method:

For the relish:

• Heat oil in a pan or microwave for 30 sec at 100% power.
• Add all the ingredients, mix well. Cover and microwave for 5-6 min (stir in between) till soft and sticky rather than too saucy. Keep aside.

 For pancakes:

• Sift flours and salt. Mix all the other ingredients.
• Add enough buttermilk to get a pouring consistency. Whisk well.
• Smear oil on non stick frying pan in centre. Pour a spoonful of the batter on it.
• Cook one side till it is light brown and then turn the side.
• Serve hot with pepper relish.

Veggies with Spring onion Crumble

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Delectable and healthy baked dish full of veggies with spring onion crumble….Bon Appétit  !!!

Ingredients:

1 ½ cups Mix veggies, chopped

1/4 cup mayonnaise

1 tsp red chilli sauce

1 tsp dried herbs

1 tsp olive oil

Salt to taste

1/4 cup grated cheese

For the crumble:

4-5 spring onion stalks, chopped

1 bread slice

1 clove garlic

1 green chilli

Salt to taste

1/2 tbsp oil

Method:

• Wash and chop all the vegetables. Blanch few veggies like potatoes, carrots and cauliflower.
• In a bowl mix together mayo, chilli sauce, dried herbs, oil and salt.
• Add veggies to the bowl and mix till well coated with mayo dip.
• Grind all the ingredients together for the crumble.
• In a baking dish, spread layer of veggies at the bottom.
• Cover with spring onion crumble and add grated cheese over the top.
• Bake in preheated oven at 180 deg C for 15-20 min or till cheese melts.
• Serve hot.

Cheese Potato Sandwich

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Enjoy breakfast with healthy, yummy and easy to make Cheese Potato Sandwich….

Ingredients:

8 Brown bread slices

4 medium potatoes, boiled & mashed

100 gm cottage cheese (paneer), crumbled

1 cup cheese, grated

1 tsp black pepper powder

1 tbsp parsley, chopped (optional)

1/4 cup capsicum, finely chopped

Salt to taste

Butter or Ghee

Method:

• Mix potatoes, capsicum and paneer in a bowl and microwave for 30 sec on high power.
• Add in parsley, salt and pepper.
• Spread potato mixture on bread slice, add grated cheese and cover with another slice.
• Apply butter on both sides and toast on griddle or in sandwich maker.
• Cut diagonally and serve hot with milkshake or fruit juice.

Cottage Cheese Stuffed Aubergines

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Soft and cheesy aubergines stuffed with Cottage cheese, capsicum and garlic is best to compliment with salad and soup….

  

Ingredients:

8 small  Aubergines / Brinjals

100 gm Cottage Cheese (paneer), crumbed

1 tsp garlic, finely chopped

1 tsp parsley, chopped

2 tbsp capsicum, finely chopped

½ tsp black pepper powder

50 gm mozzarella cheese, grated

1 tbsp olive oil, plus extra for drizzling

1 tbsp lemon Juice

Salt to taste

50 gm bread crumbs

Method:

• Cut into half length-ways and scoop out the insides with a knife. Keep aside.
• Preheat the oven to 190° C.
• Sprinkle the 1 tsp lemon juice over the aubergines to prevent discoloration.
• Brush aubergines with little oil, season with salt and place in a baking dish. Cover with foil and bake for 10 min.
• In a pan heat oil and cook the scooped out aubergine insides for 2-3 min.
• Cool and add in the cottage cheese, parsley, garlic, capsicum, cheese, lemon juice, salt & pepper.
• When the aubergine shells are tender, remove and fill with the cheese mixture.
• Cover with bread crumbs and drizzle some oil over, and return to the oven.
• Bake for 5 minutes. Switch the oven function to Grill and cook for 5 min more or till the top is lightly browned.
• Serve hot with salad and soup.

Hara Chana Patties

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Make Nutritious and Crispy “Hara Chana Patties” to give a Healthy Treat…..

Ingredients:

1 cup Green Chickpeas (hare chane), soaked overnight        

1-2 Green chilli, finely chopped

1 medium Onion, finely chopped

1/2 tsp Garam masala powder

1/2 tsp Cumin powder           

1 tsp Garlic paste

1/2 tsp dry mango powder

2 tbsp Yogurt

2 tsp Roasted chana dal powder

1 tbsp Fresh coriander leaves, chopped

Oil for shallow frying

Salt to taste

Method:

• Boil the soaked chana along with salt, cool and grind.
• To chana mixture add the remaining ingredients and mix well to a smooth mixture. (if mixture turn soft add 1-2 tsp roasted chana dal  powder)
• Divide the dough into equal parts and shape them into roundels.
• Heat oil in a pan and shallow-fry patties till golden brown on both the sides or grill.
• Serve hot with ketchup or green chutney. 

Oats and Peanut Laddus

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Delicious and healthy laddus prepared from oats, peanuts mixed with jaggery.

Ingredients:

1 cup oats

1 cup roasted peanuts

2 tbsp white sesame seeds/til

1 tsp roasted flax seeds (optional)

1/2 cup jaggery

1 tbsp melted ghee

1 tsp cardamom powder

Method:

• Coarsely grind roasted peanuts and keep aside.
• Separately dry roast sesame seeds and oats for 3-4 min or till both turn light brown.
• Mix together roasted oats, seeds, grated jaggery and crushed peanuts.
• Add melted ghee and cardamom powder.
• Mix well while mixture is quite warm and make small balls.
• Serve and store in an airtight container. Consume within a week.

Homemade Soymilk with baked Soynuts

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Happy Women's Day....

Wishing you strength and Happiness 

Enjoy today with a mug of healthy Soymilk and crunchy Soy nuts …

Ingredients:

 For Soymilk

1/2 cup dried soybeans

3-4 cups water

Sugar to taste or optional 

For Soynuts

1 cup dried soybeans

1 tsp mixed spices (chilli powder, chaat masala, dried herbs)

1 tsp olive oil

Salt to taste

Method:

For Soymilk

• Soak the beans for 8-12 hours. Once soaked, drain the water. 
  {To reduce the beanie taste  remove the outer shells. Pour the soaked beans into a large bowl and cover with water. Rub off beans between your palm.  This will loosen the shells so continue to do so until they separate. Now give a gentle stir with your hands. The shells will float to the top of the water, scoop then out and rinse the soybeans. }
  
  
  
• Blend beans with water for a few minutes until you get a smooth mixture.
• Strain the mixture using a muslin cloth. You might have to do small batches at a time.
• Over the medium heat, bring the milk to a boil.
• As the soymilk just starts to boil, open lid and turn to low heat. Add sugar 
• Stir with a spoon occasionally to prevent browning at the bottom. Keep boiling for another 10-15 minutes.
• Serve hot or chill or make milk shake, store in a refrigerator and consume it within 3-4 days.

For Soynuts

• Soak the beans overnight and drain well. Slightly pat dry with kitchen towel.
• Mix in spices, salt and oil. Add more spices according to your taste.
• Spread beans on baking tray into single layer, bake at 180 ^oC. for 25- 30 min.
• First stir after 15 minutes, then stirring every 5 minutes until golden brown and crunchy. Watch carefully when the beans are getting close to done.
• Let them cool completely and then keep in airtight container.

Chickpea Tikkis

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Spectacular and delicious Tikkis with protein rich Chick-peas….

Ingredients:

1 cup chick-peas (kabuli chana)

1 tsp ginger-garlic paste

1 tsp mint powder (phudina)

1 tsp green chillies, finely chopped

4 tbsp thick curd

1/2 cup rava or sooji

2 tbsp coriander leaves

Salt and pepper to taste

Oil for shallow frying

To serve:

Finely chopped Onion

Finely chopped red capsicum

Guacamole or any green chutney

Method:

• Clean, wash and soak the chickpeas overnight.
• Drain, add salt and enough water and pressure cook for 2 to 3 whistles or until the chickpeas are done.
• Drain out all the excess water and keep aside to cool.
• Mash chickpeas finely with potato masher or blend in a mixer to a coarse paste.
• Now add 2 tbsp curd, coriander, green chillies, ginger-garlic paste, salt, pepper and mix together.
• Divide the mixture into 8 to 10 equal portions and shape each portion into round, flat tikki.
• Mix 2 tbsp curd with mint and spread this over the tikkis.
• Sprinkle rava well to coat on all sides. (You can use breadcrumbs)
• Heat the oil in a pan on a medium flame and shallow-fry the tikkis till they are golden brown in colour from both sides. (You can bake at 180 deg. For 25-30 min)
• Serve hot with chopped onions, capsicum and guacamole.

Soya and Spinach Patties

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Make famous potato patties healthier by adding soya and spinach.

Ingredients:

1/2 cup Soya granules

1/2 cup potatoes, boiled

1/4 onion, finely chopped

1/4 cup spinach, finely chopped

2 tbsp gram flour

1/4 tsp ginger –garlic paste

1/2 tbsp lemon juice

1/4 tsp red chilli powder (optional)

1/4 tsp chaat masala

2 green chillies, finely chopped

Salt to taste

Oil to shallow fry

  

Method:

• Soak soya granules in hot 2 cups water for 15 min. (add minced garlic clove to remove stink of soya granules)
• Drain the soaked granules well and squeeze them to remove excess water.
• Add all other ingredients except oil to granules and mix well.
• Form small flat patties and shallow fry on medium flame till golden brown on both the sides.
• Serve it hot with green chutney/ketchup.

Sprout Chaat

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Combination of healthy sprouts, tomatoes, onion and curd in chaat version.

Ingredients:

1 cup sprouted whole green gram (moong)

1/4 cup chopped onions

1 tsp ginger-garlic paste

1/2 tsp chilli powder

A pinch turmeric powder

1/4 cup chopped tomatoes

1/4 tsp mustard seeds

A few curry leaves

1 tbsp chopped coriander leaves

Salt to taste

2 tsp oil

Thick curd for serving

Method:

• Heat the oil in a non-stick pan and add mustard seeds.
• When the seeds crackle, add the curry leaves and sauté for 30 seconds.
• Add the onions, ginger-garlic paste, chilli powder, and turmeric powder, salt, mix well and cook on a medium flame for 2 min.
• Add the tomatoes, sprouts and sprinkle a little water, mix well and cook for 10 min.
• Remove from the flame. On serving, pour some curd on top of the sprout mixture and sprinkle some coriander, onions and tomatoes.