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Author: Shampa Banerjee

I have been a dietitian for fourteen years and therefore, literally, a crusader for healthy living for a significant portion of my life. After finishing my Masters in Dietetics, I have worked in different verticals of this industry - including multispecialty hospitals, NGOs, Research Institutes and Diet Clinics. In this period, I have also penned several articles for newspapers and online magazines, appeared in television shows and health related videos, and worked as a resource person in community outreach programmes related to food and diet. I am also a member of the Indian Diatetic Association and have been certified as a Food Safety Trainer in Advanced Catering by FSSAI, Government of India. For someone who has been in an industry for so long, my goals and desires have also shifted with time. But my single biggest objective in all these years has been to bring about a cultural shift in how diet is perceived in collective imagination. Dieting, almost invariably, is associated with a sense of loss. We have been made to believe that somehow eating delicious food and living a healthy life are contradictory- that you cannot have one, without forgoing the other. I contend that not only is this binary false; removing this veil is the only way to create a successful and sustainable diet regime. My endeavor has been to constantly strive towards that.

Chana dal dosa

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Chana dal dosa

  • Author: Shampa Banerjee
  • Prep Time: 20 Minutes
  • Cook Time: 15 minutes
  • Total Time: 35 minutes
  • Category: Breakfast
  • Cuisine: South Indian
  • Diet: Vegetarian
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Description

Dosa is a very popular South Indian food. Chana Dal Dosa is a variety of the regular Dosa we eat. It is primarily eaten during breakfast. Chana Dal Dosa is a pure combination of health and taste. It combines cereal protein and pulse protein to improve the overall quality of protein that goes in our body. Chana Dal Dosa can be served with Sambar and Chutney.

Ingredients

  • Rice : 1/2 cup
  • Chana dal: ¼ cup
  • Urad dal: 1 tbsp.
  • Fenugreek seeds: 1/4th
  • Green chilli: 1-2 nos.
  • Salt as per taste

Instructions

  1. Soak rice, urad dal , chana dal and fenugreek seeds in water for 4-5 hours
  2. Then put rice, urad dal, chana dal and fenugreek seeds in a mixer-grinder. Add water and grind to make a smooth paste.
  3. Transfer the batter into a deep bowl and mix well. Cover the lid and keep aside to ferment in a warm place for 10-12 hours.
  4. Once fermented, add 2 tbsp of water and salt. Mix well to make a smooth dosa batter.
  5. Heat a non –stick tava in high flame then sprinkle little water on tava and wipe it off
  6. Pour a ladleful of batter on it and spread it in a circular motion.
  7. Smear a little oil over it and cook on medium flame till the dosa turns golden brown and crisp
  8. Serve with sambhar and chutney

Nutrition

  • Serving Size: 1
  • Calories: 126Kcal
  • Fat: 5g
  • Carbohydrates: 12g
  • Protein: 6g

Keywords: #healthybreakfast

Hummus dip

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Hummus dip

  • Author: shampa Banerjee
  • Prep Time: 10 minutes
  • Cook Time: 15 minutes
  • Total Time: 25 minutes
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Description

Hummus is an extremely popular dip that is widely used all across the Middle-East. Hummus is made with chickpeas, sesame seeds and some other healthy spices. It is both healthy and tasty, and literally takes minutes to prepare.

Ingredients

  • Chickpeas : 25g
  • Olive oil: 2 tsp.
  • Sesame seeds:10 g
  • Coriander powder: 1/2 tsp.
  • Paprika powder: ½ tsp.
  • Garlic pods: 2-3 nos.
  • Lime :1 no
  • Salt as per taste

Instructions

  1. Soak raw chickpeas in water overnight.
  2. Boil chickpeas and put them in a container. Also keep the water in another pot.
  3. In a frying pan roast sesame seeds. Put the roasted sesame seeds and add a teaspoon of olive oil on a mixing bowl. Mix them well to make tahini paste.
  4. Put tahini paste, boiled chickpeas, garlic pods, lemon juice, roasted cumin powder, olive oil (1/2 tsp.) and salt in a mixer-grinder. First mix them without water and then add water which was used for boiling chickpeas.
  5. Mix well and serve adding olive oil (1/2 tsp.) and paprika powder on top.

Nutrition

  • Serving Size: 1
  • Calories: 116Kcal
  • Fat: 5g
  • Carbohydrates: 11g
  • Protein: 7g

Bhetki paturi

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BHETKI PATURI (Barramundi Fish Wrapped in Banana Leaf)

  • Author: Shampa Banerjee
  • Prep Time: 20 minutes
  • Cook Time: 15 minutes
  • Total Time: 35 minutes
  • Cuisine: Bengali
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Description

Bhetki Paturi is a popular Bengali dish where fillets of Bhetki fish are cooked by wrapping them in banana leaves. This recipe can be prepared using other types of fish as well. To prepare Paturi very little oil is needed as the cooking is mostly done by steam. Bhetki Paturi is both incredibly delicious and healthy.

Ingredients

  • Bhetki fillet : 2 pcs (200 g)
  • Mustard oil: 1 tsp.
  • Poppy seeds: 1 tbsp.
  • White mustard seeds: 1 tbsp.
  • Turmeric powder: 1 tsp.
  • Curd: 1 tbsp. (Optional)
  • Green chilli :2-3 nos.
  • Lime :1 no
  • Salt as per taste
  • Banana leaf / foil paper (For covering the fish)

Instructions

  • Marinate the bhetki fillets with 1 tbsp. fresh lime juice and salt for 15 minutes.
  • Mix white mustard, poppy seeds and green chillies well in a mixer-grinder with one teaspoon of water.
  • Add turmeric powder, salt, curd and mustard oil and mix until a smooth paste is formed.
  • Cover the bhetki fillets with the mixture evenly and add 2-3 drops of mustard oil on top.
  • Take a rectangular banana leaf and place one spiced up bhetki fillet on it. Cover the fillet properly with the leaf using a thread. If you are using aluminium foil instead of banana leaves, make sure to cover the fillet properly. Repeat the process with the second fillet.
  • Place both the covered bhetki fillets onto a pan and close the lid. Cook for about 3-4 minutes on medium flame. Turn them upside down and cook for another 3-4 minutes. Turn off the flame and leave them inside the pan for another 5 minutes with covered lid.

 

Notes

  • Serve bhetki paturi with brown rice or pulao.

Nutrition

  • Serving Size: 2
  • Calories: 225 kcal
  • Sugar: 0
  • Fat: 7g
  • Carbohydrates: 0
  • Protein: 31g

Keywords: #healthyfish #omega3fattyacids #hearthealth

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