Health Tips

SPICY WALNUT CHUTNEY that goes really well with Indian rice crepes or dosas, fritters, and even idli’s. And this versatile chutney can be used as a spread on pitas, sandwiches, and wraps. Walnuts are the only nut to provide an excellent source of plant-based omega-3. Walnuts provide healthy fats, fiber, vitamins, and minerals — and that’s just the beginning of how they may support your health.Walnut oil, rich in omega-3s and essential nutrients, can help alleviate some menopause symptoms like hot flashes and mood swings by supporting hormonal balance

And also Coconuts which offer a wide range of health benefits including weight loss, they are also a good source of energy and can help regulate blood sugar levels. it also helps in fighting diabetes. this chutney is not only delicious but also of low calorie good cholesterol options for weight loss and diabetes patients. Pair it with south indian dishes and enjoy its delicious flavour. I usually make it for my son’s tiffin box and he loves it so much even with fritters. It is a good tiffin box accompaniment and a healthy option .

INGREDIENTS

TO  ROAST

1 cup raw walnuts, ⅓ cup black gram lentil – split and skinned, 1 teaspoon cumin seeds

TO BLEND

3/4TH CUP  cup yogurt, 1 tablespoon frozen shredded coconut (optional), 7-8 green chilies or 2-3 Serrano peppers, ½ inch ginger(peeled and cut), Salt to taste 

TO TEMPER

1 tablespoon cooking oil, 1 teaspoon black mustard seeds, a few curry leaves (optional), 2-4 dried red chilies, ¼ teaspoon cayenne pepper powder

METHOD TO MAKE WALNUT CHUTNEY

Heat a cast iron or any pan and add all ingredients listed under the “to roast” category one after another.

Add ½ of the oil and lightly roast the walnuts first, and then add the lentils and lastly, the cumin seeds.

“Pepper Egg Nests with Zesty Avocado Salsa” is a delicious with vibrant-flavored dish. Colorful bell pepper rings stand in for bread in this healthy version of egg in a hole. Cook an egg inside the peppers and top with a vibrant avocado salsa for a cheerful breakfast. Avocado salsa offers a combination of nutrients from both ingredients, making it a healthy and delicious option. Avocados provide healthy fats that can boost the absorption of lycopene, an antioxidant found in salsa, which may be increased by 200-400%. Additionally, avocados contain various vitamins, minerals, and antioxidants, contributing to overall health and potentially supporting skin health, eye health, and heart health. Avocados contain fiber, which is essential for healthy digestion and promoting the growth of beneficial gut bacteria.

And also eggs are included, which are a nutrient-rich food source offering numerous health benefits, including being a great source of protein, essential vitamins, and minerals. They can support overall health, including heart health, eye health, and immune function, according to various sources. So let’s make this dish and enjoy a yummy protein and fibre-rich recipe. 

Ingredients

• 2 bell peppers, any color
• 1 avocado, diced
• ½ cup diced red onion
• 1 jalapeño pepper, minced (optional)
• ½ cup chopped fresh cilantro, plus more for garnish
• 2 tomatoes, seeded and diced
• Juice of 1 lime
• ¾ teaspoon salt, divided
• 2 teaspoons olive oil, divided
• 8 large eggs
• ¼ teaspoon ground pepper, divided

Directions to make “Pepper Egg Nests with Zesty Avocado Salsa”

• Slice the tops and bottoms off the bell peppers and finely dice. Remove and discard seeds and membranes. Slice each pepper into four 1/2-inch-thick rings.
• Combine the diced pepper with avocado, onion, jalapeño, cilantro, tomatoes, lime juice, and 1/2 teaspoon salt in a medium bowl.
• Heat 1 teaspoon of oil in a large nonstick skillet over medium heat. Add 4 bell pepper rings, then crack 1 egg into the middle of each ring. Season with 1/8 teaspoon each salt and pepper. Cook until the whites are mostly set but the yolks are still runny, 2 to 3 minutes. Gently flip and cook 1 minute more for runny yolks, 1 1/2 to 2 minutes more for firmer yolks. Transfer to serving plates and repeat with the remaining pepper rings and eggs.
• Serve with the avocado salsa and garnish with additional cilantro, if desired.

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Barley water is a nutritious drink made by boiling barley grains in water. It is rich in fiber, vitamins, and minerals, making it beneficial for digestion and overall health. Here are some key points about this juice.. This is a drink made from cooked barley and helps reduce cholesterol, and aids in weight loss too. It also has vitamins, antioxidants, and also high in dietary fiber, but can cause digestive issues or gluten sensitivity. So, do give barley water a try and see how it can favor your overall health and well-being.

It is best consumed on either empty stomach. One common mistake that people make when consuming barley grass is taking it with hot liquids or cooking it, which can destroy its valuable nutrients. Additionally, barley water can be a refreshing and hydrating drink, especially during hot weather. The drink keeps well in the fridge for 2-3 days. Barley water is a nutritious drink made by boiling barley grains in water. It is rich in fiber, vitamins, and minerals, making it beneficial for digestion and overall health. Here are some key points about this juice. It also has vitamins, antioxidants, and also high in dietary fiber, but can cause digestive issues or gluten sensitivity. So, do give barley water a try and see how it can favor your overall health and well-being.

INGREDIENTS

• 1⁄2 cup pearl barley
• 2 1⁄2 quarts boiling water
• 2 lemons
• 6 oranges
• Stevia leaves (to taste)

Directions

1. Place barley in a large saucepan. Pour boiling water over and simmer over low heat, covered, for about 1 hour.
2. Squeeze juice from fruit, reserving rinds.
3. Strain the water from cooking the barley into a large bowl. Add the rinds of 1 lemon and 3 oranges. Add sugar. Allow to sit until completely cooled.
4. Strain the liquid again to remove the rinds. Add the juices. Transfer to a jug or bottle and store in the refrigerator.

MACROS (100 GM)

PROTEIN 0.4 gm CARBS 2.7 gm FATS 0.1 gm FIBER 0.6 gm

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Quinoa paneer fritters is a delicious, low-carb, high-protein, high-fiber, filling vegetarian snack that tastes best dipped into green chutney. Quinoa offers numerous health benefits due to its high nutrient content. Including being a good source of fiber, protein, antioxidants too.  It’s also gluten-free, making it a suitable option for individuals with gluten sensitivities or celiac disease. And also paneer is added which is also a good source of protein. Not only it aids in weight loss but also help in controlling blood sugar.  paneer helps in reducing stress and anxiety too.

Make these for breakfast, as an appetizer or as a school lunch box snack. If you are gluten-free, make sure to use gluten-free oats. And for a vegan, dairy-free option, just swap the Paneer with crumbled extra firm tofu.

Ingredients

• 1 1/2 cups Quinoa, cooked (equivalent to 1/2 cup uncooked quinoa)
• 1 cup Paneer, crumbled, or swap with extra firm tofu for a vegan option
• 1 whole bell Pepper or capsicum, deseeded & chopped(optional)
• 1/4 cup Green Onion 
• 1/2 tsp Red chilly powder
• 1 tsp Cumin, Ground
• 1 tsp Granulated Garlic
• 1 tsp Salt
• 2 – 3 tbsp Oat Flour, for binding and coating
• 1 tbsp Oil or ghee
• 1/4 cup Indian Green Chutney

Process Of Making Quinoa Paneer Fritters

1. In a bowl, combine cooked quinoa, crumbled paneer, green onions, bell pepper, all the spices, and half of the oat flour. Give it a good mix to form a loose dough.
2. Grease your hands with water and form into tikki.
3. Grease a little oil in the pan.
4. Coat the patties with oat flour and cook on medium heat for 3-4 minutes until golden brown on both sides.
5. Remove them.
6. Enjoy them warm, served alongside Green chutney as a snack, in wraps, bowls, or sandwiches.

Notes:

If your quinoa is fluffy (like it should ideally be) and you have trouble binding the patties, use additional oat flour, a mashed potato, or an egg. For added nutrition, add in grated broccoli, carrots, or any other veggies with low water content. For a vegan/ dairy-free option, swap paneer with extra firm tofu.

NUTRITIONAL BENEFITS:( 100 GMS)

CALORIES 198 kcal PROTEIN  4.5 gm   CARBS   20.5 gm     FATS   11 gm     FIBRE   2.4 gm  

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INGREDIENTS:-

• 100 gms of low-fat paneer
• 50gm soya chunks
• 1 Onion chopped
• 1 tbsp coriander leaves, 
• 2-3 garlic cloves chopped, 
• 2-3 green chilli
• ½ tsp garam masala powder
• Salt to taste

METHOD to prepare tikkis

Boil the soya chunks and squeeze the water out of them.

Add grated paneer, onion, garlic, and coriander leaves.

Now add green chillies, finely chopped, salt, 

and garam masala powder and mix well.

Make 4-5 tikkis from the mixture.

Now switch on the flame and take a pan and grease it with a little oil. Place all the tikkis on it and cook on both sides for 4-5 minutes.

Soya chunks tikki is ready to serve.

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Chicken Lettuce Wraps are a light and healthy dish perfect for lunch or dinner. They’re easy to make, flavorful, and packed with protein!. Chicken is a good source of protein but also has a good content of vitamin B12, which is necessary for healthy bones and also helps to maintain haemoglobin.

So, what are you waiting for? Go ahead and try this Chicken Lettuce Wraps recipe now and enjoy it with your loved ones.

INGREDIENTS

• 2 tablespoons olive oil or sesame oil
• 1 pound ground chicken 
• ½ cup diced onions
• 3 cloves of garlic minced
• 2 green onions, thinly sliced
• 1-2 green chilies finely chopped [optional]
• 1 tablespoon peeled and grated ginger
• 1 teaspoon cumin powder
• 1 teaspoon coriander powder
• salt as needed 

For The Sauce

• 3 tablespoons soy sauce
• 1 tablespoon vinegar
• 2 tablespoons chili-garlic sauce 
• 1 tablespoon stevia leaves
• 1 tablespoon peanut butter
• ½ tablespoon lemon juice

To Garnish

• ½ cup finely chopped coriander leaves

To Serve

• 1 head of lettuce or cabbage leaf

Method

1. Cook the meat– Add oil to a wok on medium heat. Add the ground chicken, and use a spatula to break it down into small pieces as it cooks. Continue to cook until the meat is no longer pink, about 5 minutes.
2. Prepare the sauce – Add all the sauce ingredients in a bowl and whisk them together.
3. Add the remaining ingredients – Add the sauce, onions, ginger, garlic, green onions, and green chilies, along with coriander and cumin powder. 
4. Cook till the onions have softened and turned translucent, and all the liquid has been absorbed – about 4 to 5 minutes. Do a taste test and salt if needed.
5. The finishing touch – Squeeze lemon juice over the ground chicken and add coriander leaves. Mix well.
6. Serve – Gently separate the leaves from the lettuce. To serve, place spoonful of the chicken mixture in the center of a lettuce leaf. Enjoy immediate

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