Low calorie 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

Picture of zucchini noodles dish with tomato and basil

Zucchini noodles with Tomato and Basil

March 26, 2023March 26, 2023Riddhi BhattLeave a comment

Zucchini noodles with Tomato and Basil

Author: Riddhi Bhatt
Prep Time: 10 minutes
Cook Time: 5-7 minutes
Total Time: 15-17 minutes
Category: Dinner
Cuisine: Mediterranean cuisine.

Description

Zucchini noodles with tomato and basil recipe is a fantastic choice for anyone looking for a healthy and nutritious meal. Zucchinis are an excellent source of vitamins and minerals such as Vitamin C, potassium, and magnesium, and are also low in calories and carbohydrates, making them an excellent choice for those watching their weight or trying to eat more healthily. The use of fresh tomatoes in this recipe provides additional vitamins and antioxidants, while the basil adds a burst of flavor and also has anti-inflammatory properties. Finally, the use of olive oil, a healthy fat, adds richness to the dish and helps to keep you feeling full for longer. This dish is a perfect example of how simple, healthy ingredients can come together to create a delicious and nutritious meal that is good for your body and your taste buds.

Ingredients

medium zucchinis (2)
medium tomatoes, chopped (2)
chopped fresh basil 1/4 cup
cloves garlic, minced (2)
tablespoons olive oil (2)
Salt and pepper, to taste

Instructions

Using a spiralizer or a vegetable peeler, make zucchini noodles out of the zucchinis.
Heat the olive oil in a large skillet over medium heat. Add the garlic and sauté until fragrant, about 1 minute.
Add the chopped tomatoes to the skillet and cook until they start to break down, about 5 minutes.
Add the zucchini noodles to the skillet and toss with the tomato mixture. Cook for 2-3 minutes, until the noodles are just tender.
Remove the skillet from heat and stir in the chopped basil. Season with salt and pepper to taste.
Serve hot, garnished with additional basil if desired.

Nutrition

Serving Size: 1 bowl (240ml)
Calories: 98
Sugar: 6g
Sodium: 11mg
Fat: 7g
Carbohydrates: 9g
Protein: 2g

Beetroot Kebab

February 28, 2023February 28, 2023Riddhi BhattLeave a comment

Beetroot Kebabs

Author: Riddhi Bhatt
Prep Time: 15 minutes
Cook Time: 25 minutes
Total Time: 40 minutes

Description

Looking for a healthy and flavorful meal option that’s low in calories? Look no further than this delicious beetroot kebab recipe! Packed with nutrients and bursting with flavor, these kebabs are perfect for anyone looking to maintain a healthy lifestyle without sacrificing taste.

With grated beetroot, chickpea flour, onions, and a variety of aromatic spices, these kebabs are both satisfying and healthy. Plus, they’re breadcrumb-free, making them a great option for anyone looking to avoid gluten or excess carbs.

What’s more, this recipe is easy to make and can be baked in the oven for a quick and convenient meal option. Serve these kebabs with your favorite chutney or sauce, and you’ll have a delicious, healthy meal in no time.

So why wait? Try this flavorful and healthy beetroot kebab recipe today and enjoy all the benefits of a satisfying and nutritious meal!

Scale

Ingredients

Beetroot kebab need following ingredients:-

medium-sized beetroot, peeled and grated 1
chickpea flour 2 tbsp.
finely chopped onions 2 tbsp.
ginger-garlic paste 1/2 tsp
chopped coriander leaves 1/2 tsp
cumin powder 1/4 tsp
coriander powder 1/4 tsp
garam masala 1/4 tsp
Salt to taste
1 tsp oil

Instructions

In a small mixing bowl, combine the grated beetroot, chickpea flour, onions, ginger-garlic paste, coriander leaves, cumin powder, coriander powder, garam masala, and salt. Mix well until all the ingredients are well combined.
Shape the mixture into 3-4 small kebabs using your hands.
Heat oil in a non-stick frying pan over medium heat. Once the oil is hot, place the kebabs in the pan and cook for 3-4 minutes on each side or until they are golden brown and crispy.
Serve hot with your favorite chutney or sauce.

Notes

You can also bake these. Preheat the oven to 375°F (190°C). Line a baking sheet with parchment paper and lightly brush it with oil. Place the kebabs on the baking sheet, leaving some space between them. Brush the kebabs with oil, and bake them in the preheated oven for 20-25 minutes, flipping them halfway through, until they are golden brown and crispy.
You can also add other vegetables like carrots or zucchini to the kebab mixture for added flavor and nutrients.

Nutrition

Serving Size: 3-4 pieces
Calories: 140 Kcal
Sugar: 5g
Sodium: 390mg
Fat: 5g
Saturated Fat: 1g
Carbohydrates: 20g
Fiber: 5g
Protein: 4g

Besan Jowar Thalipeeth

January 11, 2023January 28, 2023Riddhi BhattLeave a comment

Besan Jowar Thalipeeth

Author: Riddhi Bhatt
Prep Time: 15 minutes
Cook Time: 10
Total Time: 30 minutes
Category: Breakfast
Cuisine: Indian

Description

Jowar besan thalipeeth which is a traditional Indian flatbread made with a combination of millet flour and chickpea flour. The name “thalipeeth” is derived from Marathi language where it’s referred as “thalipith” meaning “patty” or “flatbread.” Jowar, also known as white millet is a highly nutritious grain which is loaded with minerals like iron, magnesium, and zinc. Similarly, besan or chickpea flour is also a nutritious ingredient that’s high in protein and fiber.

Moving on, this thalipeeth recipe also includes ingredients like grated cabbage, onions, green chili paste, coriander-cumin powder and chopped coriander which add a great deal of flavor and nutrition to the dish. It’s traditionally cooked on a griddle and it’s a common breakfast or snack item in Maharashtra and other parts of India.

Lastly, it’s worth mentioning that this thalipeeth is a good source of protein, fiber and some essential micronutrients. Additionally, it’s gluten-free making it a great option for people who are following gluten-free diets or those looking to incorporate more whole grains into their diet. It’s a perfect breakfast option which can be served with curd or chutney.

Scale

Ingredients

Jowar (white millet) flour 2 Tbsp
Bajra (black millet) flour 2 Tbsp
Besan (bengal gram flour) 2 Tbsp
Wheat flour (gehun ka atta) 2 Tbsp
3 Tbsp grated cabbage
2 Tbsp cup finely chopped onions
1/4 tsp green chilli paste
1/4 tsp coriander-cumin seed (dhania-jeera) powder
1 tbsp finely chopped coriander (dhania)
1/4 tsp chilli
powder salt to taste
whole wheat flour (gehun ka atta) for rolling
1/2 tsp oil for cooking

Instructions

To start, combine all the ingredients in a deep bowl.
Then, knead the mixture into a soft dough, using enough water as needed.
After that, divide the dough into 6 equal portions.
Next, take one portion of the dough, roll it into a circle shape, using a little whole wheat flour for rolling as needed.
Finally, heat a non-stick tawa or griddle, and cook the thalipeeth oil, until golden brown spots appear on both sides.

Nutrition

Serving Size: 2
Calories: 222 Kcal
Fat: 6 g
Carbohydrates: 37 g
Fiber: 5 g
Protein: 8 g

Oats croquets

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

Oats croquets

Author: Meenu Agarwal
Prep Time: 10 minutes
Cook Time: 20 mins
Total Time: 30 minutes
Method: Pan fried
Cuisine: Indian
Diet: Vegetarian

Description

Stomach upset episodes but tired of eating the plain non spicy rice preparations. Here is the recipe in your rescue- Oats croquets. The high fiber content from Oats and the gut friendly bacteria coming from curd will help you to keep the tummy healthy.

Ingredients

– 1.5 cup Quacker Oats 150gms
– 2 tbsp. low fat yoghurt
– 2 potatoes – boiled & mashed
– ½cup grated cauliflower
– ½ cup grated carrot
-Salt to taste
-½tsp red chili powder
-1/4 tsp garam masala
– ½tsp amchoor
– 2 tbsp. chopped fresh coriander

Instructions

1. Keep 1/2 cup oats aside for coating.
2. Mix yoghurt with 1 cup oats. Add all the remaining ingredients.
3.Make 8 balls of the above mixture. Flatten each ball
4. Spread the remaining ½ cup oats on a plate. Put about ½ cup milk or water in a flat dish/bowl. Dip each croquet in milk for a second
5. Cook the croquets in a nonstick pan on low heat on both sides. If needed, just spoon 1-2 tsp milk on the heart instead of oil

Nutrition

Serving Size: Serves 8
Calories: 200kcal
Fat: 10g
Carbohydrates: 90g
Fiber: 20g
Protein: 18g

Blueberry peach smoothie

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

Blueberry peach smoothie

Author: Meenu Agarwal
Prep Time: 10 minutes
Total Time: 10 mins
Category: Low fat
Diet: Low Fat

Description

Blueberry and peach smoothie is an easy, sugar free & healthy way to kick start as your breakfast dish or on the go snack.

Blueberries and peaches not only covers up your vitamin dose but also they are rich in antioxidants!!

Ingredients

– 3 ripe peaches
– 1 cup blueberries fresh or frozen
– 1 banana
– 1 cup low fat vanilla yogurt

Instructions

Place chopped peaches and blueberries in a blender; add peeled banana and yogurt, and blend until smooth.
Thin with some orange juice or water(optional).

Nutrition

Serving Size: Serves 2
Calories: 170kcal
Fat: 1.2g
Carbohydrates: 35.4g
Fiber: 4.1g
Protein: 4.3g

Chicken sausage salad

February 5, 2021February 12, 2021Meenu Agarwal1 Comment

Chicken sausage salad

Author: Meenu Agarwal
Prep Time: 10 minutes
Cook Time: 15 minutes
Total Time: 25 minutes
Category: Appetiser
Method: Sauteeing
Cuisine: Indian
Diet: Low Calorie

Description

This chicken sausage salad is quick, healthy and affordable! This salad is sure to fill you up without weighing you down.

Ingredients

– 3 chicken sausages
– 3 baby corns
– 3-4 tsp mushrooms 1lemon juice
– ¼ green capsicum & ¼ yellow capsicum
– ½ tomato

FOR DRESSING
– 3 tbsp. olive oil
– 1 tbsp. vinegar
– salt as per taste

– ¼tsp black pepper
– 1/4 tsp powdered sugar

– ½tsp mustard
– 1 tsp chopped parsley
– 1-2 flakes garlic – crushed & chopped

Instructions

1. Heat ½ tsp oil in a nonstick pan. Sauté sausages for 1-2 minutes till light golden. Remove from heat. Cut diagonally into slices or keep it longitudinal.
2.Deseed capsicums
3. Boil 2 cups water with ½ tsp salt
4. Pat dry vegetables on a clean kitchen towel. Slice baby corns diagonally, cut each mushroom into 4 pcs.
5. Mix sausages, mushrooms, baby corns, capsicums
6. Mix all the ingredients of the dressing with a whisk, till it gets thick
7. Pour the dressing over the salad mixture in the bowl. Mix well

Nutrition

Serving Size: Serves 2
Calories: 220kcal
Fat: 18g
Carbohydrates: 90g
Protein: 25g

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

Hot and sour vegetable soup

February 4, 2021February 12, 2021Meenu AgarwalLeave a comment

Hot and sour vegetable soup

Author: Meenu Agarwal
Prep Time: 15 minutes
Cook Time: 10 minutes
Total Time: 25 minutes
Category: Soups
Cuisine: Chinese
Diet: Low Calorie

Description

This hot and sour vegetable soup recipe is an easy recipe that can be served as an appetiser or started just before a main course meal. Its a nutritionally loaded, tangy and spicy soup that will leave you wanting for more. This soup can be made with vegetables of your choice.

Ingredients

– 1 Spring onions Thinly Sliced
– 2 French beans Thinly Sliced
– 1/4 Capsicum Thinly Sliced
– 1/4 cup Cabbage cut into cubes
– 2 mushrooms Thinly Sliced
-1/2 tbsp Ginger & garlic paste
-Salt as per taste
– Black pepper to taste
– 3 drops Soy sauce
– 1/4 tbsp Tomato ketchup
– 1/2 tbsp Vinegar

Instructions

1) Take a pan. Add 1 tsp oil and heat it. Add ginger – garlic paste. Sauté for 1 minute.

2) Add all the chopped above listed vegetables in the pan and sauté it on low – medium heat. Stirring continuously.

3) Pour 1 glass vegetable stock to enhance its taste and fragrance. Bring to a boil. Add salt & pepper. Stir well.

4) Add vinegar, soy sauce, tomato ketchup and thin slices mushrooms to the boiling water. Mix well.

5) Serve hot. Garnish with the greens of the spring onions.

Nutrition

Serving Size: 4
Calories: 75kcal
Fat: 10g
Carbohydrates: 35g
Protein: 16g

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