Health Tips

Soyabean Veg Paneer Kebabs are a delicious and healthy vegetarian appetizer made with a combination of soyabean and paneer. These kebabs are packed with protein and are perfect for those who are looking for a meat-free alternative. The soyabean and paneer are marinated in a flavorful mixture of spices and then grilled to perfection. These kebabs are crispy on the outside and soft on the inside, making them a crowd-pleasing dish for parties or as a snack. Serve them with mint chutney or yogurt dip for a delightful treat.

INGREDIENT :-

• soyabean – 1 cup
• Grated paneer – 1 cup
• Besan – 2 tbsp
• onion, finely chopped
• 1/2 cup mixed vegetables (carrots, peas, and corn), finely chopped
• 2-3 cloves of garlic, minced
• 1 teaspoon of ginger paste
• 1 teaspoon cumin powder
• 1 teaspoon of coriander powder
• 1/2 teaspoon garam masala
• 1/2 teaspoon red chilli powder (adjust to taste)
• Salt according to taste
• 2 tablespoons breadcrumbs or oat flour-
• 2 tablespoons chopped fresh coriander leaves
• 1 tablespoon of lemon juice
• 1 tablespoon of olive oil

METHOD :-

• In a pot, boil water and soak soybean for 15-20 minutes until soft. Drain and squeeze out excess water, and mince the soy chunks finely.
• Take a mixing bowl and combine the minced soy chunks, paneer, chopped onions, besan ,mixed vegetables, minced garlic, and ginger paste.
• Now add cumin powder, coriander powder, garam masala, red chilli powder, salt, and lemon juice to the mixture. Mix well.
• Add oat flour to bind the mixture. Now shape it into kababs—make rounds (or elongated) patties.
• Heat a non-stick pan with oil over medium heat. Cook kababs until golden brown on both sides. Optionally, brush some oil on the kababs.
• For grilling, preheat and lightly oil the grill grates. Thread kababs onto skewers and grill until cooked with grill marks.
• Once cooked, remove it from the pan or grill. Serve hot with mint chutney, yogurt sauce, or a side salad

This kaju katli is sugar free and healthy . one of most favorite mithai in India and it doesn’t need an introduction if you are an Indian .These soft, sweet and nutty squares/diamonds are addictive. The more you eat, the more you want.

Making this decadent sweet or quick sugar free vegan cashew katli is really easy. You need just 15 to 20 minutes for the start to finish. Now how cool is that?

INGREDIENTS :-

• Powder cashews
• stevia / sugar free maple syrup / agave
• Chopped nut
• cardamom powder
• corn starch
• almond milk / cashew milk

METHOD:-

POWDER CASHEWS:-

• Take cashews in food processor and grind them to a fine powder.Sieve the powdered cashew through a strainer to separate any big and broken cashew , Collect the powder in a bowl.

FOR SYRUP :-

Method 1 :- use stevia instead of granular sugar free sweetener. Take stevia powder in a pan and add water and bring it to boil.

Method 2 :- you can use sugar free maple syrup also or agave . Take 2/3 cup liquid sugar free syrup in a pan and bring it to boil .

Method 3 :- use 1/2 cup of simple sugar with 1/3 cup of water and bring the mixture to boil and until a sticky one string consistency .

NOTE – you can avoid method 3 if you have diabetes either you are in weight loss journey.

• No matter what method you are using, start with the next step as the syrup is ready.
• Add cashew powder and cook:
• Once the syrup starts to bubble and feels slightly sticky(the consistency won’t be sticky like sugar syrup) add cashew powder.
• I suggest mixing ⅓ to 1 teaspoon of tapioca or corn starch to the cashew powder before adding it.
• This helps the cashew powder to thicken beautifully and become sticky as they would in simple sugar syrup.
• After adding the cashew powder, stir well to mix properly.
• Keep stirring until the mixture reaches the consistency of soft dough.
• If you want to make cashew halwa or fudge stop at this step.
• quick sugar free vegan cashew katli
• Spread the mixture on a greased plate or sheet and refrigerate.
• For katli, proceed to the next step.
• At this point, you may notice the mixture leaving the pan and oozing some oil.
• Cook the mixture for some more time (five more minutes) by stirring vigorously till it becomes a lumpy semi-solid dough.
• It will feel stretchy and doughy at this point.
• Turn the heat off and allow the mixture to cool.

FOR KATLI :-

• Now take the dough in a big bowl and add few drops of almond milk or cashew milk.
  quick sugar free vegan cashew katli

• Knead it well and add few more drops of milk to make a soft and malleable dough.
  Divide the dough into four parts.Roll each part into a thick circle with the help of a rolling pin.
  Cut diamond shaped pieces with the help of a knife or pizza cutter.
• Store the quick sugar free vegan cashew katli in an air tight container for three days at room temperature or up to seven days in refrigerator.
  For cashew fudge .
• Add chopped nuts(optional) and cardamom powder on the .
• Cut the refrigerated fudge mixture into square or diamonds.
  Serve at room temperature.
• Unlike katli, these squares are soft and fudgy.
  Enjoy kaju katli or cashew katli!

NUTRITION :-

1 KAJU KATLI- 13 gm

Calorie – 44 kcal

Carbs – 1.8 gm

Fats – 3.5 gm

Fibre – 0.2 gm

Protein – 1.5 gm

Paneer bhurji gravy is a spiced and easy to prepare. This flavorful gravy is made with onions, tomatoes, spices, herbs and curd (yogurt). The recipe comes together in 25 minutes and makes for a quick breakfast, lunch or dinner. Pair with roti, paratha, Naan or bread to mop up this delish savory gravy.

Generally the classic Paneer Bhurji is a dry or semi dry dish. This gravy or curried variation is less popular and made slightly differently. The recipe is fairly simple, easy and you don’t need to grind or puree any veggies.

INGREDIENTS:-

• 200 – 250 gm paneer
• 1 tbsp oil/ ghee
• spices – cloves , cardamom , black peppercorn , tej patta .
• onion
• green chilli
• ginnger
• garlic
• tomatoes
• corriander powder , cumin powder , chilli powder , turmeric powder , garam masala .
• 1 cup curd / yogurt
• chopped coriander.
• salt.

METHOD :-

• Crumble 200 to 250 grams Paneer.
• Heat 1 tablespoons oil in a pan. You can also use ghee.
• Add the whole spices – 1 inch cinnamon, 3 cloves, 2 green cardamoms, 5 to 6 black peppercorns and 2 small tej patta or 1 medium to large tej patta .Fry until the spices become aromatic and splutter.
• Add ½ cup finely chopped onions , stir and mix very well.
• Sauté the onions until light golden on medium-low to medium heat.
• Add 1 green chili (finely chopped) and 1 teaspoon ginger-garlic paste.
• Saute for a few seconds or until the aroma of ginger-garlic goes away.
• Now add ½ cup finely chopped tomatoes , mix very well.
• Sauté stirring often till the tomatoes soften, become mushy and you see oil releasing from the sides of the masala
• Add following masala -1 teaspoon coriander powder , 1 teaspoon cumin powder , ½ teaspoon red chili powder ,¼ teaspoon turmeric powder ,¼ teaspoon garam masala powder.
• Mix the spice powders very well with the rest of the ingredients and sauté for a minute on a low to medium-low heat.
• Lower the heat or switch off the heat. Now add 1 cup fresh curd (yogurt). You can choose to skip curd if you don’t have it handy.
• As soon as you add curd, stir quickly and briskly till all the curd is incorporated with the rest of the onion-tomato masala.
• Then add ½ cup water and mix well. For a thicker gravy, add less water.
• Add 1 tablespoon chopped coriander leaves. You can add about 1 tablespoon chopped mint leaves at this point. Mix and stir again .
• Bring the curry or gravy to a simmer on a low to medium heat
• When you see the gravy simmering, add the crumbled paneer.
• add salt as required.
• Mix very well and simmer for about 1 minute on low heat until the paneer is cooked. Do not cook for long or else the paneer will become chewy.
• Switch off the heat and add 2 tablespoons chopped coriander leaves and 1 teaspoon ginger
• Mix again and serve paneer bhurji gravy with chapati, roti, paratha or bread.

NUTRITION :-

For 1 katori- 130 gm

Calorie – 193 kcal

Carbs- 5.8 gm

Protein – 8.2 gm

Fats – 15.4 gm

Fibre- 2.1 gm

This Protein Makhana Smoothie – Peanut Butter Foxnut Smoothie is a healthy, filling breakfast that is very creamy. The addition of foxnuts and peanut butter packs in a ton of nutritional benefits. Additionally, its a quick and easy breakfast and is filled with plant-based protein from foxnuts and peanut butter.

Moreover, the beauty of these seeds is in their versatility. You can roast them, stir fry, cook them or throw them in smoothies. Foxnuts offer several health benefits. They are rich in calcium, antioxidants, are known to promote heart health and are low in calories.Moreover, the beauty of these seeds is in their versatility. You can roast them, stir fry, cook them or throw them in smoothies. Foxnuts offer several health benefits. They are rich in calcium, antioxidants, are known to promote heart health and are low in calories.

INGREDIENTS :-

• Fox nuts – makhana
• Milk – almond milk / cashew milk /soy milk / cow milk
• 1 ripe banana
• sugar or jaggery 1 tsp- optional
• peanut butter – 1 tbsp
• Dry fruit – optional

METHOD:-

• First, in a pan on low heat dry roast the foxnuts until crisp. Also, make sure not to brown them too much. It should take about 10- 12 minutes. However, monitor them to make sure they don’t burn and stir them in between. Moreover, let them cool and grind them in a grinder.
• Second, peel and cut the banana into slices.
• Further, place all of the ingredients (banana, almond milk, ground foxnuts, peanut butter in a high-powered blender. Finally, blend them.
• After blending the smoothie, transfer the smoothie in a cup and top it with some additional foxnuts or roasted peanuts.

NUTRITION:-

For 1 glass-

Calorie – 332 kcal

Carbs – 38 gm

Fats – 14. 3 gm

Fibre -8.3 gm

Protein -19.5

Dahi poha, a breakfast dish made with flattened rice and curd, has many health benefits like digestion , weight loss , energy boost , gut health , reduced appetite ,improved insulin sensitivity , low glycemic .

Poha made from flattened rice is a good source of carbohydrates , iron and dietary fibre . It is best probiotic content , easy to digest meal , it has best cooling effect and easy to prepare.

INGREDIENTS :-

1. 40 gm Poha (Flattened Rice) ( half cup )
2. 150 gm Curd (Yogurt)
3. 1 tsp Olive Oil
4. 1/3 tsp Mustard Seeds
5. 5-6 Curry Leaves
6. 1 tsp Salt
7. 1/2 tsp Black Pepper
8. 2 Dried Red Chilies
9. A Bunch Of Coriander
10. Carrot 1/4 cup
11. capsicum ( 1/4 cup )
12. sesame seeds 1tsp – optional
13. roasted peanut 1tbsp – optional

METHOD :-

• Firstly Soak the poha in 1 glass of water for one minute, then drain the water.
• And then In a bowl, add the soaked poha and curd, and mix well.
• In a separate pan, heat 1 tsp of oil and add mustard seeds, curry leaves, salt, and black pepper. Roast until the mustard seeds start to splutter.
• Then add whatever the veggies and sauteed them.
• Add the roasted spices to the poha and curd mixture, and mix everything together.
• Garnish with dried red chilies and fresh coriander.

NUTRITIONAL VALUE :-

1 KATORI – 130 gm

Calorie – 125 kcal

Carbs – 18 gm

Fats – 4.6 gm

Fibre – 0.4 gm

Protein – 3.2 gm