Quinoa with stir fried veggies

Print

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

  1.  Cook quinoa as per instructions on the pack.
  2.  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
  3.  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

Ragi idli

Print

Ragi idli

  • Author: Meenu Agarwal
  • Prep Time: 20 minutes
  • Cook Time: 5 minutes
  • Total Time: 25 minutes
  • Category: Breakfast
  • Cuisine: South Indian
  • Diet: Vegetarian

Description

Ragi idli is a healthy and delicious breakfast recipe from South India which is made from Ragi (Finger Millet) flour. It is also known by the name of Nachni in Maharashtra, Mandua in Hindi, Ragulu in Telugu and Kezhvargu in Tamil. It is a nutrient dense grain and is referred to as a local superfood since it is a great source of calcium, iron and essential amino acids. This Ragi idli recipe is quick to make and can be served as a breakfast, lunch or even a dinner meal with homemade chutneys/ salsa/ pickle/ raita/ curd/ vegetable sabzi or curries.


Ingredients

  • Parboiled rice-75 g
  • Urad dal-50g
  • Fenugreek-1/4 th tbsp.
  • Ragi flour-100g
  • Water-as required (for consistency)

Instructions

1. Wash and soak the rice, dal & methi seeds together for two hours. Add the required water and grind everything all together adding required salt & water. Lastly add the Ragi flour, grind for few minutes. Remove and ferment overnight or 10 hours.

2. After fermentation, batter would be doubled and sometimes overflow too. Stir well and make idlis.

3. Heat water in an idli vessel or steamer. Mix the fermented Ragi idli batter well and pour a ladle of batter into the idli moulds and place it inside the steamer or idli cooker.

4. Steam cook for 10-15 minutes or until a toothpick inserted in the centre of the idli comes out clean. Once done sprinkle water and remove from the mould after 2-3 minutes.

5. Serve hot with sambhar or chutney of your choice.



Nutrition

  • Serving Size: 4
  • Calories: 220-230Kcal
  • Fat: 10-12g
  • Carbohydrates: 40-50g
  • Protein: 20-25g

Sautéed vegetables

Print

Sautéed vegetables

  • Author: Meenu Agarwal
  • Prep Time: 15 minutes
  • Cook Time: 10 minutes
  • Total Time: 25 minutes
  • Category: Side dish
  • Diet: Low Calorie

Description

Here’s how to make one of the best and tastiest sauteed vegetables which are flavour packed, crisp and colourful! This rainbow coloured recipe is also enhanced with vegan protein such as the Tofu or one can even add any other source of protein like Paneer to enhance the nutritive value as well as the taste.


Ingredients


Instructions

  1.  Heat oil in a frying pan.
  2.  Add garlic and chili, sauté. Add broccoli, french beans, corn and again sauté for 2-3 minutes.
  3.  Add Tofu or cottage cheese and sauté for another 1-2minutes.
  4.  Add salt, freshly crushed black pepper and oregano.
  5. Sprinkle roasted sesame seeds on top.


Nutrition

  • Serving Size: 2
  • Calories: 241Kcal
  • Fat: 6g
  • Carbohydrates: 36g
  • Protein: 15.5g

Chenna

Print

Chhena

  • Author: Banhishikha
  • Cook Time: 15 Minutes
  • Total Time: 15 Minutes
  • Yield: 350 gm

Description

Chhena are cheese curds from the Indian subcontinent, made from buffalo or cow milk by adding food acids such as lemon juice and calcium lactate. Chhena is pressed and further processed to make paneer and also used to make desserts such as Khira Sagara, Chhena Kheer, Rasa malai as well as sweets such as Chhena jalebi, Chhena gaja, Pantua, Rasgulla and Sandesh.

Chhena is an incredible source of healthy fat calories with protein, calcium which helps to have a healthy strong bones, Vitamin B2, Vitamin B1 which protects nerves, helps in carbohydrate  metabolism, prevents heart heart diseases and helps to produce red blood cells. this is ideal to consume during breakfast or snack time.


Ingredients

  • Milk – 1 litre
  • Lemon Juice – 15 – 20 ml

Instructions

  1. Bring milk to boil in a saucepan.
  2. Add lime juice. Keep on stirring and until milk gets curdled.
  3. Ideally the milk should get curdled at once after you stir lime juice or vinegar. Just keep extra lime juice ready, in case milk does not curdle.
  4. When the greenish liquid (whey) separates from the milk, pour the curdled milk into pan with the help of a sieve or muslin cloth.
  5. Usually from 1 litre of whole fat milk, yield 350 gram of chhenna.

Notes

Instead of lemon juice you can also use 1 tablespoon (15 ml) of vinegar or 3 tablespoons (45 g) of Curd or 1 tsp of Citric Acid powder (5 g) .

Nutrition

  • Serving Size: 4
  • Calories: 468 - 470 kcal
  • Fat: 14 - 15 gm
  • Carbohydrates: 48 - 50 gm
  • Protein: 16 -18 gm

Keywords: #HEALTHY

Oats Poha

Print

Oats Poha


Description

Oats Poha is a savoury dish originating from the Indian Subcontinent, most common in South Indian breakfast, cooked as a thick porridge from dry roasted semolina or coarse rice flour. Oats poha is a healthy breakfast and a healthier version of Rice flakes Poha. This can be consumed in the breakfast as well as snack items. Various seasonings and/or vegetables are often added during the cooking, depending on individual preferences. Today it is popular in most parts of India and is prepared in various ways. This recipe is good for weight loss, diabetic and heart diseases as it is rich in fiber.


Scale

Ingredients

  • 1 cup oats
  • 1 cup vegetables (Chopped carrots, peas, capsicum )
  • 1 tomato medium sized
  • 1 onion thinly sliced medium
  • ¾ cup water (adjust as needed)
  • Salt as needed
  • 1 pinch Turmeric
  • Oil as needed
  • 34 Cashewnuts
  • ½ tsp mustard seeds
  • ¼ tsp red chili powder
  • Coriander leaves as needed

Instructions

  • Dry roast oats until golden or they begin to smell good. Set aside.
  • Heat a pan with oil. Add mustard seeds ,allow to crackle.
  • Add cashew nuts and saute till they are lightly browned
  • Add onions and fry until they turn slightly golden or pink.
  • Saute vegetables carrot, capsicum,  peas for 2 to 3 mins. Add chopped tomatoes, sprinkle salt and turmeric.
  • Cook until the tomatoes turn completely mushy.
  • Add chili powder
  • Mix and fry for 2 to 3 minutes until it smells good.
  • Add water and bring it to a boil.
  • Add oats and stir well.
  • Cover and cook. If needed add more or less water to adjust the consistency.
  • Add coriander leaves.
  • Serve it hot


Nutrition

  • Serving Size: 1
  • Calories: 225 Kcal
  • Fat: 3 g
  • Carbohydrates: 30 g
  • Fiber: 5 g
  • Protein: 4 g

Superfoods – What makes them “Super”?

The word “Superfood” has now turned into a Buzzword. It now seems that every week, we are introduced to a new superfood. But how can we differentiate a food being falsely and deceptively marketed as a “Superfood” from the one which actually is a nutrition superhouse?

Well, for starters, a Superfood is defined as “a nutrient-rich food considered to be especially valuable for health and well-being.” These Superfoods are not only high in micronutrients, but are also powerhouses of essential antioxidants, minerals and healthy fats which are all-important for your body in order to thrive.

Superfoods are often marketed as elusive and exotic foods. However, unlike  “Superman” who was born on the planet Krypton, “Superfoods” are Earth grown, on our very own planet and some are even locally and easily available. You just have to look around! These local superfoods in the yester years were celebrated for their therapeutic, weight loss and wellbeing properties, but are now just undervalued, under promoted and simply lost.

Lets have a look at some of the available Superfoods which provide an amalgamation of different health benefits and rightly have earned themselves the title of “Superfoods”!

Note – These Superfoods need to be incorporated into a well balanced healthy diet in combination with lifestyle changes for them to work optimally. 

Superfood Spices

Turmeric

Photo credit : Osha Key on Unsplash

Ever regretted saying no to “Haldi wala doodh” or simply put, Turmeric milk, all so lovingly prepared by your grandmother? Well, you should. Turmeric, which is an everyday spice used in various parts of India is not only an  excellent source of Vitamin C, Magnesium, Potassium, and Vitamin B6, but, its two key components , the Circumin and Turmerone also contribute towards its therapeutic properties such as boosting immunity, improving digestion, and have anti inflammatory properties amongst many others. 

Ginger

Photo credit : Lawrence Aritao on Unsplash

Ginger, one of the healthiest spices is commonly used as a home remedy ingredient for treating nausea, indigestion and relieving menstrual cramps because of its powerful antioxidant and anti-inflammatory properties. Several other additional benefits of ginger which will convince you to add Ginger in your everyday cooking are:

  1. Ginger can lower blood sugar levels and improve heart risk factors

  2. Gingerol a substance present in Ginger may prevent cancer

  3. It can help reduce muscle pain and soreness

Garlic

Photo credit : voyas.net

Garlic which is known as a universal aphrodisiac is rich in Vitamin C, B6, Selenium, Magnesium and Allicin (antioxidant) which renders it effective against high blood pressure, cardiovascular diseases, elevated cholesterol levels and also against ailments like flu and the common cold.

Superfood Fruits

Jackfruit

Photo credit : Vinod Kumar on Unsplash

The jack of all fruits, the “Jackfruit” which is officially India’s largest fruit is rich in fibre, phenolic compounds, antioxidants and several other nutrients providing numerous health benefits. The interest in Jackfruit internationally has grown multifold because it is considered as a vegan, gluten free and protein rich alternative to meat.

The Jackfruits seeds are rich in protein and aid in healthy blood circulation which is necessary for muscle oxygenation and promoting hair growth.

The phytonutrients present in leaves help boost your immune system. The raw Jackfruit bulbs help in restoring hormonal balance whereas the ripe Jackfruit bulbs are a storehouse of antioxidants and are adequately rich in fiber which helps promote healthy gut motility.

Pineapple

Photo credit : Brooke Lark on Unsplash

This tropical potent fruit is rich in powerful phenols and enzymes which reduce inflammation, improve immunity and even address gut issues. The Bromelain present in Pineapples helps promote healing of injuries, slows down blood clotting and helps break protein molecules in the body which helps in gaining lean body mass and thereby in mobilising belly fat. It also helps in curbing appetite and prevents you from bingeing!

Banana

Photo credit : Louis Hansel on Unsplash

If you need a quick recharge, then a Banana is all you need as it is packed with nutrients like Potassium, Vitamin B6, fibre, and its low to medium glycemic index which makes it the ultimate snack to have. Bananas are purportedly termed as the “Original” Superfoods since the nutrients present in them help soothe the stomach, strengthen the bones and also help promote relaxation and better mood.

Indian Gooseberry (Amla)

Photo credit : Arjun Kartha 

This popular fruit which is rich in Vitamin C, Iron and Calcium is a Superfood which is not only inexpensive but it also comes with a legion of its own health benefits such as boosting immunity, promoting healthy skin, hair and digestive system as it is also rich in fiber,  great for heart health, reducing inflammation, improving insulin sensitivity of the cells and thereby proving to be beneficial for people with Type II Diabetes.  Amla can be creatively used in the powdered form, as chutneys, pickles or even juices.

Superfood Grains

Millets

Photo credit : Jo soon on Unsplash

Millets have been recently rejuvenated and are currently in line as the “Go-to” healthy gluten free grains to consume and rightfully so. They are packed with Fiber, essential vitamins  and minerals. There are nine commonly known and grown millet varieties namely Foxtail millet, Little millet, Pearl Millet, Sorghum, Kodo millet, Barnyard millet, Finger millet and Proso millet. Each of these millets have a lower glycemic index than most modern grains and also have their own unique nutrition profile owing to health benefits such as reducing blood sugar levels, satiating hunger, improving immunity and reducing the risk of cardiovascular diseases.

Quinoa

Photo credit :Dan Denise on Unsplash

This gluten free pseudo grain is not only a high fiber grain but it is also rich in  high quality protein. In fact it contains more protein than other grains and also has a high profile of Lysine, an amino acid which is responsible for healing sore muscles after an intense workout!

Since Quinoa is also rich in Iron, Manganese, Magnesium and Riboflavin, it provides health benefits such as alleviating migraines, promoting blood sugar control and aiding in tissue growth and repair!

Amaranth

Photo credit : Petra Göschel from Pixabay

This forgotten gluten free supergrain is highly nutritious as it contains good amount of proteins, fiber, vitamins, minerals and antioxidants which provide diverse health benefits such as promoting a healthy gut, preventing premature graying of hair, anti-inflammatory properties and regulating muscle and nerve function, blood sugar and blood pressure levels.

Although this pseudo grain generally makes an appearance in the households of those who traditionally fast, its nutrition profile and health benefits should render Amaranth as an often consumed grain!