Health Tips

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

Quinoa upma is a great option for breakfast and is a nutrient-dense superfood that’s loved for its mild nutty taste, fluffy and slightly chewy texture, and terrific health benefits. Although it is technically a seed, quinoa is often classified as a whole grain and is treated as such in most recipes. Each serving of quinoa is packed with protein, iron, manganese and phosphorus. Therefore it is a popular ingredient in vegetarian and vegan .

The seeds are hard before cooking. But when cooked the quinoa becomes softer while still having a tender, almost crunchy and chewy bite. This texture and mild flavor make it a perfect substitute for other grains like rice, semolina, oats, etc.

INGREDIENTS :-

1. ½ cup quinoa
2.  1 tablespoons oil
3. ½ teaspoon mustard seeds.
4. ½ teaspoon of cumin seeds
5. ½ teaspoon urad dal
6. ½ teaspoon moong dal
7. ½ teaspoon finely chopped ginger
8. 1 teaspoon chopped green chilies
9. 1 dry red chilli
10. 1 pinch of asafoetida (optional)
11. ⅓ cup finely chopped onions
12. 7 to 8 curry leaves.
13.  ⅓ cup finely chopped carrots
14. ¼ cup finely chopped french beans
15. ⅓ cup frozen peas
16. salt to taste
17. corriander 2 tbsp

METHOD:-

1. 1. First, add quinoa in a fine mesh strainer and rinse very well in running water. Drain all of the water and set aside ,While rinsing, rub or agitate the seeds and give them a nice swirl with your fingers. Rinse quinoa seeds two to three times . Rinsing quinoa seeds removes the bitterness from them. This bitterness comes from the naturally occurring saponin present in the outer coating of the seeds.
2. Heat oil in a pan. Keep the heat to low or medium-low. When the oil is hot, add ½ teaspoon mustard seeds.
3. Once the mustard seeds begin to crackle, then add the following ingredients: cumin seeds , urad dal & moong dal.
4. Stirring often fry on low heat.
5. Fry until the urad dal and moong dal turn golden.
6. Then add the above listed spices, herbs and fry for about half a minute.
7. Next add finely chopped onions and curry leaves.
8. Stir and sauté on low to medium heat.
9. Then add finely chopped carrots, finely chopped french beans and frozen peas, or your choice of veggies.
10. Saute on low heat for two minutes.
11. Then add the quinoa to the pan.
12. Saute for a minute or two on low heat
13. Then add water. For ½ cup of quinoa, add 1 cup of water or a bit more if needed.
14. Add salt as per taste.
15. Cover the pan with a tight-fitting lid and simmer on low heat until the quinoa seeds are cooked.
16. When all the water has been absorbed and the grains appear translucent and cooked well, remove the lid and turn off the heat.
17. It will take about 20 to 22 minutes for the quinoa to cook and fluff up. If there is any water or liquids in the pan, then continue to cook without lid until all the water dries up.
18. Now add chopped (coriander) leaves.
19.  Give a quick stir and serve the vegetable quinoa upma hot or warm.

NUTRITION :-

FOR 1 KATORI- 100 gm

Calorie- 105 kcal

Carbs- 15 gm

Proteins – 3.5 gm

Fats – 3.5 gm

Fibre- 2.3 gm

This cutlet is very delicious and high in protein . you can eat patties every day .you can call them as quinoa paneer kababa also. These vegetarian kababs are healthy inside out with a bomb combination of high protein , fibre and calcium . Quinoa is an only grain that is complete protein and gluten free too. cooking quinoa is super easy .

Make them over the weekend for a nutritious breakfast . This healthy recipe is very good for navratri also without potatoes or sabudana . It is a great change from sabudana vadas . Eat them as tikkis or roll them in kuttu flour rotis / dosas with salad inside for a substanial meal .

INGREDIENTS :-

1- Paneer 1 large katori

2 – Soaked quinoa 1 small katori

3- one raw banana – for binding

4 – Peanut 2 tbsp

5 – ginger

6- Handful of mint , cilantro and green chilli

7- Cumin powder

8- Ground black pepper

9 – Salt to taste

10- A Little lemon juice

11- Oil 1 tsp

METHOD :-

1- use a stove top pressure cooker to cook both quinoa and banana at the same time.

2-Or you may cook quinoa according to the package in a pan and boil the banana separately.

3 – Make the green masala by blending mint, coriander, roasted skinned peanuts and green chilies.

4 – Grate the paneer. If you have a food processor make use of it to grate paneer in 10 seconds.

5- Use the fine grater attachment for the same.

6-Let the cooked quinoa and the raw banana to cool down completely before proceeding with the recipe.

7-Grate the banana instead of smashing it for nice even lump free mixture.

8 -Mix all ingredients and add the spices.

9-I have not deep-fried these kababs. Instead cooked them on a skillet with little oil/ ghee

10-Heat a skillet on medium heat.

11 -Make tikkis that are approx 2 ” broad and ¼ ” thickness

12 -Once the tawa/ skillet is warm brush it lightly with oil. Place the tikkis / patties on it.

13 – Cook them on a low to medium heat gently flipping mid way .Let it cook for 2-3 minutes on each side or until they are crispy and golden brown. Serve it warm or cold with salad and a dip.

NUTRITION VALUE :-

1 CUTLET-

Calorie- 107 kcal

Carbs- 6.2 gm

Protein – 3.9 gm

Fats – 7.5 gm

Fibre – 0.9 gm

This salad is also super simple to make, simply cook off the mushrooms, then stir in the tofu, then toss together the quinoa and veggies with the dressing in a large bowl and you’re good to go. It was super flavourful and filling enough that it didn’t feel like a salad, but it also felt super nourishing and energising too.

INGREDIENTS:-

-1 tsp sesame oil

-200g baby mushrooms

-50 gm tofu

-1 tbsp tomato puree

-1 tbsp soy sauce

-1 tsp smoked paprika

-1 tsp maple syrup

-1 cup cooked quinoa

-1 cup cooked beans

-150g salad leaves

-1 large avocado

-1tsp extra virgin olive oil

-Juice 1 lime

-2 tsp maple syrup

-Pinch salt

-Black pepper

METHOD:-

1- Heat the frying pan on a medium heat and add a splash of oil. Slice the mushrooms and add to the pan, cook until slightly browned and the liquid has evaporated off.

2 – Then stir through the tomato puree, soy sauce, paprika and maple syrup and cook for a couple of minutes, then turn off the heat. Dice the smoked tofu and stir through the mushrooms.

3- To make the salad, add the quinoa, and salad leaves to a bowl. Dice the avocado and add this too. Then mix together the oil, lime juice, maple syrup and salt and pepper, add to the mixing bowl and toss together until evenly coated.

4-Plate up the salad and top with the mushroom and tofu mix and enjoy!

Kamal Kakdi Chaat is a truly unique and tasty dish. I wanted to make something new and delicious but also healthy and easy to make.  kamal kakdi, is an edible  that has a crunchy texture and slightly sweet taste. After doing some research, I was surprised at how much nutrients kamal kakdi has. I was excited to try out a spicy chat recipe using it. An added plus is that this recipe requires no frying and is a nice healthy savory snack.

INGREDIENTS :

• 2 cup sliced lotus stem I am using frozen, Kamal Kakdi
• 1 Tsp oil
• 1 Tbsp ginger thinly sliced, adrak
• ½ tsp cumin seeds jeera
• ½ tsp salt
• ¼ tsp black pepper kali mirch
• 1 tsp green chili finely chopped, Hari mirch
• ½ tsp  lemon juice
• ½ cup whipped yogurt for serving
• 2 Tbsp tamarind chutney

METHOD:

• pressure cook the Kamal Kakdi in an instant pot for five minutes in two cups of water. I also drained the water. Kamal Kakdi should be tender. Notes: you can also, use the pressure cooker and cook at the same time, or you can also cook in a pot for 20 minutes.
• Drain the water and pat dry.
• In a frying pan heat the oil over low medium heat. Add the oil, oil should be just warm add sliced ginger. Stir fry for about 2 minutes and take it out in a bowl. I will use this ginger later for garnishing. Note: I feel adding ginger later it gives a nice kick to chaat.
• Use the same pan and it already has some left-over oil. Oil should be moderately hot, add cumin seeds. As cumin seeds crack add kamal kakdi, stir and sprinkle salt and black pepper.
• Stir fry for one minute add about 1 teaspoon of chopped green chiles and lemon juice stir fry for about 2 minutes, turn off the heat. Kamal Kakdi is ready to be served.
• Plating the chaat, drizzle yogurt over kamal kakdi also drizzle tamarind chutney. And finish it off with some green chilies and roasted ginger.

NUTRITION BENIFTS:

1 katori

Calorie- 129

Carbs- 6.8 gm

Fats – 6.0

protein- 11.9

Fiber – 2.2

Singhara atta is an excellent source of good carbohydrate and energy-boosting nutrients like iron, calcium, zinc and phosphorous. During Navratri fasting, it is natural for your energy levels to take a dip, since the nature of your food intake is different from your regular days.

INGREDIENTS :-

1-150 gr paneer

2-200 gr water chestnut flour

3-Salt

4-Chilli powder

5-lemon juice

6-Oil for spraying

METHOD:-

1-Make thick batter from flour.Paneer cut into mideum size.

2-Some salt & chilli powder Sprinkle on paneer pieces. Pre heat oil. Now dip the piece into material.

3- Now Air fry them for 10 to 15 minutes in a airfryer .

4-This flour take more time to crisp so have patience. Do crisp both sides. Its ready for serve.

5- Have some cucumber laccha & lemon slices for plating.