Minty Oats Vegetable soup

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Minty Oats Vegetable soup

  • Author: Mubarra
  • Prep Time: 10 minutes
  • Cook Time: 10-15 minutes
  • Total Time: 56 minute
  • Yield: 1 1x
  • Diet: Diabetic

Description

This Minty Oats Vegetable soup is one of the easiest recipes to put together for a quick breakfast or even as a dinner option. It is a Fibre rich soup which is not only filling, but also delicious, healthy and nourishing.


Scale

Ingredients

  • 3 tbsp quick cooking rolled oats
  • 2 tbsp chopped carrot
  • 2 tbsp chopped cabbage
  • 1 tbsp chopped mint leaves
  • ½ tsp chopped green chillies
  • ½ tsp chopped garlic (lehsun)
  • ½ tsp chopped ginger (adrak)
  • ½  tsp oil
  • ½  tsp soy sauce
  • Salt (As per taste)
  • Turmeric ( 1/4th tsp)
  • 2 tsp lemon juice

For Garnishing

  • Sprig of Mint
  • 1 tsp of roasted Pumpkin, 
  • 1 tsp of roasted Sunflower seeds and 
  • 1 tsp of roasted Sesame seeds

Instructions

  • Dry roast the Oats on medium high flame for 1-2 minutes.
  • Heat the oil in a deep non stick pan. Then add in chopped green chillies, garlic and ginger and saute on a medium flame for a few seconds.
  • Follow this by adding in the chopped carrots, cabbage (and any other vegetable of your choice) and saute on a medium flame for 1-2 minutes till cooked.
  • Add the oats, saute them for another 1-2 minutes.
  • Add the soy sauce, mix well and bring to a boil. 
  • Finally add the spices (Salt, turmeric and any other spice and herbs of your choice), lemon juice and mint leaves, mix well and continue to cook for 1 minute.
  • Serve immediately and garnish with a sprig of mint and tbsp of mixed seeds on top.


Nutrition

  • Serving Size: 1
  • Calories: 308.31
  • Fat: 10.56
  • Carbohydrates: 37.8
  • Protein: 10.37

 

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Home made Chhena

Chhena

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A bowl of Healthy Chhena

Chhena

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

Description

Chhena is cheese curds (Cottage cheese) from the Indian subcontinent, made from cow milk by adding food acids such as lemon juice and calcium lactate. It is pressed and further processed to make paneer and used to make desserts such as Khira Sagara, Chhena Kheer, Ras malai, and 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 healthy strong bones, Vitamin B2, Vitamin B1, which protects nerves, helps carbohydrate metabolism, prevents heart diseases, and helps produce red blood cells. This is ideal to consume during breakfast or snack time. It is loaded with dietary fibres which help in digestion by improving the metabolism and rich sources of protein, slightly higher than Paneer. 


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 the 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 a pan with the help of a sieve or muslin cloth.
  5. Usually from 1 liter of whole fat milk, yield 350 grams of chhena.

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 g
  • Carbohydrates: 48 - 50 g
  • Protein: 16 -18 g

Keywords: #HEALTHY

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Baked Carrot Delight

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Baked Carrot Delight

  • Author: Banhishikha
  • Prep Time: 15 mins
  • Cook Time: 10 mins
  • Total Time: 25 mins
  • Yield: 4 - 5 pcs

Description

Baked Carrot Delight, a carrot flavored sweet can be consumed by diabetic, weight loss, weight management, obese, overweight, and any age group will enjoy the taste and flavor of the healthy sweet. Carrots are rich in beta-carotene and lutein, which lowers the chances of cataracts and other eye problems.

This dish is ideal to consume as a sweet dish or dessert item at lunch or dinner and can also be served as a homemade healthy sweets to our guests.


Ingredients

  • Cottage cheese (low fat) – 100 gm
  • Carrot – 150 gm
  • Almonds/ Pistachios (finely chopped) – 8 pcs

Instructions

  1. Peel and grate the carrot.
  2. Keep aside 2 tsp of the grated carrot.
  3. Use the rest grated carrot to make juice.
  4. Heat the juice until it becomes ¼th
  5. Hang the cottage cheese for few minutes and squished.
  6. Then the carrot syrup and grated carrot were added to it.
  7. Mash the cottage cheese till smooth texture.
  8. Use butter paper to avoid oil greasing, and put the mixture in a baking tray and level it.
  9. Bake it at 1500c for 5 minutes.
  10. Cut it into a square shape.
  11. Garnish with finely chopped almonds or pistachios. Serve it cold.
  12. Storage life of 5 days if kept in a refrigerator.

 


Notes

Make sure chhena mixture becomes smooth.


Nutrition

  • Serving Size: 1
  • Calories: 38 - 40 kcal
  • Fat: 0.95 - 1 gm
  • Carbohydrates: 2 - 3 gm
  • Protein: 3 - 4 gm

Keywords: #HEALTHYSWEETS

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Sweet Potato Salad

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Sweet Potato Salad

  • Author: Meenu Agarwal
  • Prep Time: 5 mins
  • Cook Time: 10 mins
  • Total Time: 15 mins

Description

Sweet potato salad is a salad, made typically of sweet potato, olive oil, salt, ground pepper, black pepper, cinnamon sticks, raisins, coriander, sugar, and water. Sometimes  fruits can be used. It is very popular in the Arab world. Sweet potatoes are rich in complex carbohydrate, dietary fiber and beta- carotene (a provitamin A Carotenoids), with moderate contents of other micronutrients, including Vitamin B and Manganese. Sweet potatoes are rich in complex carbohydrate and dietary fiber so it is good for diabetes and weight loss.


Scale

Ingredients

Sweet potato – 1 (boiled & peeled and cut into cubes)

1 medium Onion (finely chopped)

2 Green Chilies (finely chopped)

1 tablespoon Lemon juice

3 sprig Coriander Leaves (finely chopped)

1 teaspoon Chat Masala Powder

Pomegranate – to garnish

Salt to taste


Instructions

  1. Firstly, mix all the ingredients in a bowl. Boiling the sweet potato and having it in the refrigerator for an hour which helps in making this salad more delicious.
  2. Serve chilled with chopped freshly coriander leaves on top.


Nutrition

  • Serving Size: 1
  • Calories: 120 - 130 KCAL
  • Fat: 1-3 GM
  • Carbohydrates: 30 - 40 GM
  • Protein: 2-4 GM

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image sourse: health.com

Healthy vs Fad Diets

image sourse: health.com

image source: health.com

Good Health comes with a healthy weight, neither too more nor too less. The Key to healthy weight is what we eat and how much we eat along with moderate to high exercise.In recent years, there has been a proliferation of fad diets which are sold as low fat diets and the best way to lose weight. Enough research evidence exists that low fat diets don’t work as these replace fat with easily digested carbs.They try to restrict select nutrients from our daily intake, which results in short term weight loss which ultimately leads to nutrient deficiency .

Hundreds of diets have been created, many promising fast and permanent weight loss. Remember the Atkins diet? The grapefruit diet? 3 day water diet? Low carb.. Blood type diet.. and various celebrity diets?
Fact is that any diet will work which gives us fewer calories than what we intake.
The best diet for losing weight is one that is good for all parts of your body, from your brain to your toes, and not just for our waistline. It should also be one which we can manage for a longer period of time without too much issues. Ideally a good diet plan is one that offers plenty of good to taste and healthy choices, excludes only few foods, and is easy on wallet and availability.
The Most common diet that fits the above bill is a Mediterranean-type diet.
Mediterranean diet and its variations which typically consists of
· Several servings of fruits and vegetables a day
· Whole-grain breads and cereals
· Healthy fats from nuts, seeds, and olive oil
· Lean protein from poultry, fish, and beans
· Limited amounts of red meat
· Moderate wine consumption with meals .

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