gluten free Archives - Food & Wellness

Cauliflower Crust Pizza

November 27, 2023November 27, 2023Riddhi BhattLeave a comment

Cauliflower Crust Pizza

Author: Riddhi Bhatt
Prep Time: 20 min
Cook Time: 30-35 min
Total Time: 50 min
Category: Dinner

Description

Cauliflower Crust Pizza: A guilt-free, veggie-packed delight! Skip eggs and processed cheese for a healthier, flavorful twist on everyone’s favorite comfort food.

Scale

Ingredients

Ingredients:

For the Cauliflower Crust:

1 medium head of cauliflower, chopped into florets
Grated Parmesan cheese OR Mozzarella cheese 1/4 cup
Almond flour or chickpea flour (for binding) 1/4 cup
Nutritional yeast 2 tablespoons
1 flaxseed or chia seed egg (1 tablespoon ground flaxseeds or chia seeds mixed with 3 tablespoons of water)
Dried oregano 1/2 teaspoon
Garlic powder 1/2 teaspoon
Salt and pepper to taste

For the Toppings:

1/2 cup tomato sauce or pizza sauce (low-sugar or homemade)
1 cup shredded non-dairy cheese (such as almond, cashew, or soy-based cheese)
Your favorite vegetarian toppings (e.g., sliced bell peppers, red onions, olives, spinach, mushrooms, cherry tomatoes, basil leaves, etc.)

Instructions

Preheat your oven to 425°F (220°C). Place a pizza stone or a baking sheet in the oven to preheat.
Prepare the flaxseed or chia seed egg:
- In a small bowl, combine 1 tablespoon of ground flaxseeds or chia seeds with 3 tablespoons of water. Stir well and let it sit for about 5-10 minutes to gel.
Start by making the cauliflower crust:
- Place the cauliflower florets in a food processor and pulse until they resemble fine crumbs.
- Transfer the cauliflower crumbs to a microwave-safe bowl and microwave on high for 4-5 minutes, or until the cauliflower is soft.
- Allow the cauliflower to cool slightly, then place it in a clean kitchen towel and squeeze out as much moisture as possible.
- In a mixing bowl, combine the drained cauliflower, grated Parmesan, almond flour, nutritional yeast, flaxseed or chia seed egg, dried oregano, garlic powder, salt, and pepper. Mix everything until well combined.
Place a piece of parchment paper on a flat surface and spray it with non-stick cooking spray.
Transfer the cauliflower mixture to the parchment paper and shape it into a pizza crust of your desired thickness. Aim for an even thickness and make sure the edges are slightly raised to form a crust.
Carefully slide the parchment paper with the cauliflower crust onto the preheated pizza stone or baking sheet. Bake for 15-20 minutes or until the crust is golden and firm.
Remove the crust from the oven and let it cool for a few minutes. Meanwhile, reduce the oven temperature to 400°F (200°C).
Once the crust has cooled slightly, spread the tomato or pizza sauce evenly over it. Then, add the shredded non-dairy cheese and your choice of vegetarian toppings.
Place the pizza back in the oven and bake for an additional 10-15 minutes, or until the non-dairy cheese is melted and bubbly, and the toppings are cooked to your liking.
Remove the cauliflower crust pizza from the oven, let it cool briefly, slice, and serve. Enjoy your healthy and dairy-free vegetarian cauliflower crust pizza!

Nutrition

Serving Size: 1
Calories: 200 calories
Sugar: 3-5 grams
Fat: 8-10 grams
Carbohydrates: 25 Grams
Fiber: 4-6 Grams
Protein: 12-15 grams
Cholesterol: 0-10 milligrams

Keywords: Cauliflower Crust Pizza

Capsicum Cheela

April 12, 2023March 18, 2024Mahima BansalLeave a comment

Capsicum Cheela

Author: Mahima Bansal
Prep Time: 10 minutes
Cook Time: 5 minutes
Total Time: 15 minutes
Yield: 1
Category: Breakfast
Cuisine: Multi
Diet: Low Calorie

Description

This super quick chilla recipe is very easy to make and also is super healthy to kickstart your day. Besides, this breakfast recipe will be loved by all your family members especially kids because of its amazing taste.

Ingredients

Moong dal – 1 cup
Capsicum – 1 Cup chopped
Coriander Leaves – 2 Strands
Green Chilies – 2
Salt as per tase
Garam Masala – 1/2 tsp
Desi Ghee – for greasing

Instructions

Firstly, soak a cup of moong dal overnight.
Secondly, add the soaked lentil, water, a cup of freshly chopped capsicum, coriander leaves, and green chilies to a mixer and then grind it to form a chilla batter.
Once the batter is ready leave it for 5 minutes, then add salt and garam masala to it.
Now heat a pan, pour a tablespoon of desi ghee, and gently pour the mixture.
Furthermore, start circulating it into a thin round shape.
Let it cook on one side then flip it to another side to cook it.
Finally, capsicum chilla is ready to be served hot with homemade chutney.

Notes

The fiber and protein content of Capsicum chilla recipe makes it perfect for weight loss.

Nutrition

Serving Size: 1
Calories: 156
Sugar: N/A
Fat: 1.2 gm
Carbohydrates: 20 gm
Fiber: 4.2 gm
Protein: 5.2 gm

Keywords: Breakfast, diet, nutrition, lifestyle, wellness, High fibre, protein, snack.

Lentil- Quinoa salad with chickpeas

February 5, 2021February 11, 2021Meenu AgarwalLeave a comment

Lentil- Quinoa salad with chickpeas

Author: Meenu Agarwal
Prep Time: 20 mins
Cook Time: 10mins
Total Time: 30 minutes
Cuisine: Indian
Diet: Diabetic

Description

This Lentil Quinoa and chickpea salad recipe is a classic gluten free and heart friendly recipe flavoured with lemon and fresh mint. Since this salad is rich in protein and fibre, this will keep you full for longer and can be served as a snack or even a Breakfast/Lunch/Dinner option coupled with a heart bowl of green leafy vegetable soup.

Ingredients

-3/4th cup Lentils : Washed and soaked for 2 hours and cooked till they become soft.
– 100gm Chick peas : Soaked overnight and boiled till they are cooked.
-1/4 cup Quinoa : Washed thoroughly and soaked for 10 minutesboiling water. Drain excess water.
– 150g Cauliflower florets : blanched
– 200g Carrot : Cut into thick slices and blanched.
– 4 Garlic cloves minced.
– 2 big Onion sliced
-1 cup parsley, Finely chopped
-3tsp Lemon juice
– Salt to taste
– 2tsp Pepper
– 3tsp Olive oil

Instructions

1. Heat oil in pan. Add garlic and sauté for some time.
2. Add onion slices and sauté for 2 minutes.
3. Add cauliflower and carrots and sauté for another 2-3 minutes.
4. Add lentils, chick peas and quinoa and sauté for 1 minute. Add salt, pepper and mix well.
5. Remove from fire.
6. Add parsley and lemon juice and mix well.

Nutrition

Serving Size: Serves 5
Calories: 158kcal
Fat: 4g
Carbohydrates: 29g
Fiber: 4g
Protein: 8g

Quinoa pasta

February 5, 2021February 11, 2021Meenu Agarwal1 Comment

Quinoa pasta

Author: Meenu Agarwal
Prep Time: 10 minutes
Cook Time: 10 minutes
Total Time: 20 minutes
Category: Dinner/Lunch
Cuisine: Italian
Diet: Vegetarian

Description

This vegan and gluten free recipe is a delicious and healthy recipe which can be prepared in well under 30 minutes. Quinoa is a super grain and having it in the form of delicious pasta is an ingenious idea! Quinoa is not only rich in protein, but also has high fibre, magnesium, b vitamins, calcium and various essential vitamins and minerals.

Ingredients

Quinoa Pasta: 200g
French Beans: 50g
Cherry tomatoes:18pcs
Broccoli: 200g
Garlic cloves: 3-4
Olive oil: 10ml
Chili flakes to taste
Black pepper to taste
Oregano to taste.
Parsley Chopped 1-2tbsp
Salt to taste

Instructions

Boil pasta till al dente. Strain.
Heat pan, add oil and heat.
Add chopped garlic, sauté, add French beans, broccoli sauté till these are partially cooked.
Add cherry tomatoes, sauté, add salt, freshly crushed black pepper.
Add Pasta, mix well. Adjust salt.
Turn off the heat. Add chili flakes to taste, dried oregano.
Garnish with chopped Parsley.

Nutrition

Serving Size: 3
Calories: 345Kcal
Fat: 3g
Carbohydrates: 60g
Fiber: 15g
Protein: 20g

Quinoa salad

February 5, 2021February 12, 2021Meenu AgarwalLeave a comment

Quinoa salad

Author: Meenu Agarwal
Prep Time: 10 minutes
Cook Time: 20 minutes
Total Time: 30 minutes
Category: Salad
Cuisine: Indian
Diet: Low Calorie

Description

This nutritious Quinoa Sala is easy to prepare and is a quick make which can be consumed as a snack or even a Breakfast/Lunch/Dinner meal option with a side bowl of healthy soup. Quinoa is a great source of protein and is an ideal choice for someone who follows a vegetarian diet as it contains all 9 essential amino acids.

Ingredients

Water-1 – 3/4 cups
Uncooked quinoa -1 cup
Tomato-½ cup coarsely chopped seeded
Coriander leaves- ½ cup chopped
Peanuts- ¼ cup roasted
Raisins-1/4th cup
Cucumber- ¼ cup chopped
Green chilies – ½ tsp. finely chopped
Lemon juice- ¼ cup fresh
Extra virgin olive oil-1 tbsp.
Onion-finely chopped 1 tbsp.
Salt-1/2 tsp.
Black pepper powder -1/4th tsp.

Instructions

Combine water and quinoa in a medium saucepan, bring boil. Cover, reduce heat, and simmer 20 minutes or until water is absorbed.
Remove from heat; fluff with fork.
Stir in the remaining ingredients.
Cover, let stand for an hour.
Serve chilled or at room temperature.

Nutrition

Serving Size: 4
Calories: 193kcal
Fat: 5g
Carbohydrates: 32g
Fiber: 5.5g
Protein: 5g

Quinoa with stir fried veggies

February 5, 2021February 12, 2021Meenu AgarwalLeave a comment

Quinoa with stir fried veggies

Author: Meenu Agarwal
Prep Time: 10 minutes
Cook Time: 10 minutes
Total Time: 20 minutes
Category: Side dish
Diet: Vegetarian

Description

If you love asian style recipes, then this Quinoa with stir fried vegetables is a must try! This gluten free recipe is a great choice for breakfast/lunch/dinner meals and can be prepared in well under 30 minutes. Quinoa is not only rich in protein but is also an excellent source of magnesium, manganese and antioxidants and proven to be beneficial for managing high blood pressure and great for heart health.

Ingredients

Quinoa-1 cup
Bell peppers-100g cut into small cubes
Carrots-100g cut into small cubes
French beans-100g 1 inch small pieces
Onion-50g thinly sliced
Tomato-2 medium sized. 1 cut into cubes and 1 chopped finely
Cherry tomatoes-8-10 pieces, cut into halves
Sliced almonds-1-2 tsp.
Black raisins-1-2 tsp.
Sunflower seeds-1-2 tsp.
Sun dried tomato-2-3 small pieces cut into thin slices
Olives-4-5 pieces, cut into small thin circles
Paneer cubes-250 g
Garlic-2-3 cloves,minced
Seasoning-Chili flakes ,oregano,sea salt,lemon juice,extra virgin olive oil, freshly crushed black pepper.
Chaat Masala

Instructions

Cook quinoa as per instructions on the pack.
Stir fry chopped garlic, onions, french beans, carrots, bell peppers, add finely chopped tomatoes and stir for 2-3 mins. Add paneer cubes, add salt, black pepper powder. Cover cook for another 2mins on low flame. Add chaat masala
In a separate bowl add quinoa, cooked vegetables, add tomato cubes, cherry tomatoes, sun dried tomatoes, olives. Add seasoning, add sliced almonds, sunflower seeds, black raisins and toss well.

Nutrition

Serving Size: 1
Calories: 140 - 150 kcal
Fat: 5 gm
Carbohydrates: 35 - 45 gm
Fiber: 5 g
Protein: 10 – 12 GM

Grilled tofu steaks

February 5, 2021March 3, 2021Meenu AgarwalLeave a comment

Grilled tofu steaks

Author: Meenu Agarwal
Prep Time: 5 mins
Cook Time: 15 minutes
Total Time: 20 minutes
Method: Grilled
Cuisine: Indian tandoori
Diet: Gluten Free

Description

These grilled tofu steaks are the perfect low carb vegan protein packed recipe that can be served as a side or even as a no grain dinner meal option alongside a hearty bowl of vegetable soup. In terms of health benefits, Tofu is not only a great source of protein but is also a valuable plant source of manganese, iron , calcium and phosphorous!

Ingredients

– 100 gms Tofu
– 8 leaves Spinach
– 1 onion Chopped
– 2 garlic Chopped
– 2 tbsp Extra Virgin Oil
– 2 Blanch Tomatoes
– salt to taste
– Crush pepper to taste
– Oregano seasoning
– 1 onion small
– 1 garlic
– 1 Tomato Paste medium

Instructions

1) Slit upto 2/3rd of tofu steak.

2) Stuff the spinach mixture and close with soft hand.

3) Heat extra virgin oil in pan and grill the tofu steak till golden brown.

4) Grill vegetables in overheated pan in virgin olive oil as per your taste.

5) Add tomato sauce over the tofu steak and serve.

Notes

Accompaniments: Grilled vegetables (broccoli, zucchini, bell pepper, mushrooms, Baby corn, Asparagus, Carrot)

For stuffing: Heat extra virgin oil, sauté garlic and chopped onions until golden brown, add chopped spinach and cook to perfection. Cool the mixture for some time.

Sauce: Put little oil in pan, sauté garlic and onion till golden brown. Blanch chopped tomatoes, add seasoning to taste. Add tomato paste to adjust the consistency.

Nutrition

Calories: 160kcal
Fat: 20g
Carbohydrates: 40g
Protein: 22g

Chana dal dosa

December 30, 2020May 26, 2021Shampa BanerjeeLeave a comment

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

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: 1/4^th
Green chilli: 1-2 nos.
Salt as per taste

Instructions

Soak rice, urad dal , chana dal and fenugreek seeds in water for 4-5 hours
Then put rice, urad dal, chana dal and fenugreek seeds in a mixer-grinder. Add water and grind to make a smooth paste.
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.
Once fermented, add 2 tbsp of water and salt. Mix well to make a smooth dosa batter.
Heat a non –stick tava in high flame then sprinkle little water on tava and wipe it off
Pour a ladleful of batter on it and spread it in a circular motion.
Smear a little oil over it and cook on medium flame till the dosa turns golden brown and crisp
Serve with sambhar and chutney

Nutrition

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

Keywords: #healthybreakfast

Jowar dosa

December 17, 2020February 12, 2021SanjanaLeave a comment

Jowar dosa

Author: Sanjana
Prep Time: 5 mins
Cook Time: 10 mins
Total Time: 15
Yield: 3 medium dosas
Category: Snacks, Dinner, lunch, breakfast
Cuisine: Indian
Diet: Gluten Free

Description

If you looking for adding jowar into diet but bored of the JOWAR BHAKRIS , here is an super easy, quick dish for breakfast/ lunch or dinner/ snacks. Goes in all..THE JOWAR DOSA!!

Ingredients

Jowar flour-1/2 cup
-Rice flour-1/4^th cup
– Buttermilk -1/2 cup optional
-Cumin seeds- 1tsp
-Ginger green chilli paste-1/2tsp
-Coriander leaves chopped-1tsp
Oil/Ghee for drizzling

Instructions

In a mixing bowl, take jowar flour, rice flour, cumin seeds, coriander leaves, ginger chilli paste.
Add buttermilk (optional) or water. Mix it well making sure no lumps are formed. Let the batter rest for 10 minutes.
Mix again and check the consistency. Batter should be running consistency like rava dosa batter.
Heat up an non stick pan, when the tawa is very hot pour in a spoonful of the batter starting from the outer side of the tawa towards inner side. The process is similar to that of rawa dosa
Add in few droplets of oil/ghee over it. Cover and cook on medium flame for 3-5 minutes till the bottom side does not turn crisp golden.
Fold it and serve hot with coconut chutney

Notes

Rubbing onion to the hot tawa prevents dosa from sticking to the tawa.
Pour the batter only when the tawa is Super hot. so in between each dosas you make. wait for the tawa to get hot again.
You can add veggies like chopped onions or grated carrot on top.

Nutrition

Serving Size: 1
Fat: 4g
Carbohydrates: 16g
Fiber: 2.5g
Protein: 4g

Keywords: Ready to eat meal options, Jowar recipes, millet, gluten free

Quinoa lentil dosa

December 17, 2020February 3, 2021SanjanaLeave a comment

Quinoa lentil dosa

Author: Sanjana
Prep Time: 5 mins
Cook Time: 10 mins
Total Time: 15 mins
Yield: 3 medium dosas
Category: Snacks, Dinner
Cuisine: Indian
Diet: Gluten Free

Description

Hectic routine or work schedule does not allow you to plan meals ahead OR craving for an dosa but did not get the time to soak and ferment the dosa batter.

Try this quinoa lentil dosa, an quick healthier version which requires no soaking or fermentation.

Ingredients

Quinoa- ½ cup
-Yellow split moong dal-1/4^th cup
– Urad dal -1/4^th cup
– Chana dal-1/4^th cup
-Ginger chilli paste-1tsp
-Cumin seeds -1tsp
-Salt to taste
-Oil/Ghee to prepare dosa (optional)

Instructions

Rinse quinoa and all the dals with water one by one till the water runs clear.
Soak quinoa, urad dal, moong dal, Chana dal together for 5 hours.
After 5 hours, drain the left out water. In a mixer grinder, add cumin seeds, Quinoa and all dals , with the help of little water blend it into a smooth dosa batter consistency.
To this batter, add salt and ginger chilli paste. Let it rest for 30 minutes, if time permits or else you can directly start preparing.
Heat a non stick pan, pour in one big spoonful of batter and spread it in a circular motion like a thin dosa.
Apply oil or ghee as desired.
Cook it till the bottom of dosa turns golden crispy. Roll and transfer it onto the plate.
Serve hot with green chutney or coconut chutney.
Make similar dosas from the remaining batter.

Notes

Rinsing the Quinoa thoroughly with water will wash off Saponin content in it. Saponin gives quinoa an bitter taste.
Use vegetables of your choice as toppings to make it more healthy

Nutrition

Serving Size: Serves 1
Fat: 4g
Carbohydrates: 30g
Fiber: 8g
Protein: 9g

Keywords: Quick dinner, gluten free, quick dosa

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