Health Tips

Soya keema matar is a vegetarian dish that originated in the Indian subcontinent.

This dish provides a great source of nutrients, including protein, fiber, and vitamins. Soya granules are a healthier alternative to red meat and an excellent source of plant-based protein.

This dish provides a great source of nutrients, including protein, fiber, and vitamins.

In addition, green peas are rich in protein, fiber, and essential vitamins and minerals, which make them an incredibly healthy addition to any diet.

Soya keema matar is an excellent main dish when served with rice or bread.

It’s a perfect choice for vegetarians or anyone seeking a healthy and flavorful meatless option. With its rich flavor and hearty texture, it is sure to become a favorite among both vegetarians and non-vegetarians alike.

Soya matar keema is a delicious vegetarian dish made with soya granules and green peas. Here’s a recipe for you to try at home:

Ingredients required for soya matar keema

Soya granules one cup

One cup green peas (fresh or frozen)

2-3 garlic cloves, minced

1-inch ginger, grated

2-3 green chillies, chopped

1 large onion, chopped

2-3 tbsp oil

Cumin seeds 1 tsp

Bay leaf one

Cinnamon stick 1

2-3 cloves

One tsp turmeric powder

Red chilli powder 1 tsp

One tsp coriander powder

1 tsp cumin powder

One tsp garam masala powder

Salt to taste

Chopped fresh coriander leaves for garnish

You can also try:  Banana yogurt smoothie, herb rice with paneer manchurian, how-to-make-soya-matar-keema

Method to prepare

First, soak the soya granules in hot water for 10-15 minutes. Then, drain the water and squeeze out the excess moisture from the soya granules.

Now, heat oil in a pan over medium heat and add cumin seeds, bay leaf, cinnamon stick, and cloves. Saute for a minute until fragrant.

After that, sauté the chopped onion in the pan until it becomes translucent.

Sauté the chopped onion in the pan until it becomes translucent. Add minced garlic, grated ginger, and chopped green chillies and sauté for another minute.

Add green peas and sauté for a couple of minutes.

Mix the soaked soya granules well with the onion and peas mixture.

Add turmeric powder, red chilli powder, coriander powder, cumin powder, and salt, and mix everything together. Cook for 5-7 minutes.

Add garam masala powder and mix well. Now cook for another 2-3 minutes.

Garnish the dish with chopped fresh coriander leaves and serve hot with roti, naan or rice.

Finally, you can enjoy your delicious and nutritious soya matar keema.

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Bread kheer with bread, milk and sugar gives a brand new twist to a classis sooji kheer. This is a Indian dessert that is made by cooking chunks of bread in milk.

Bread kheer is a tasty dessert recipe. Dessert after dinner is a regular occurrence at my place, so I try to experiment with various dessert recipes. This bread kheer recipe is filled with the goodness of protein, calcium and other important nutrients.

However, to make it even richer and more appealing, you can add nuts like cashew, almond walnut and garnish with pistachios long with a sheet of silver paper. This works like a charm bread to elevate this bread kheer.

Furthermore, if you are bored of your regular Sooji kheer or rice kheer, then you should try this bread kheer for a change.

Also learn how to make amazing Banana yogurt smoothie!

So, let’s quickly have a look at the recipe!

Preparation time: 5 min

Cooking time: 20 minute

Total time: 25 minute

Serving: 2

Ingredient required for bread kheer

2 sliced bread

1.5 cups milk

3 teaspoons sugar

Nutritive values

Energy: 422 kcal

Protein: 15.9 gram

Carbohydrate: 52.8 gram

Fat: 16.6 gram

Method of preparation

Firstly, chopped off the brown corners of the bread using scissors.

Secondly, take a bowl quarter- filled with water, now put the corner -cut bread in the water and let it soak for half minute.

Take the soaked bread your palm and press it with another hand to remove excess water.

Do this with both slices of bread.

After removing the excess water from the bread.

Heat a pan or large vessel and add 2 cups of milk and cook for one minute.

Furthermore, add the soaked bread to the milk by mashing it with your hand and continuously stirring to avoid lumping of breads.

Now, add sugar and and mix everything gently and simmer for two minute.

The Kheer will start to thicken.

Lastly, top it with nuts like almond, cashew, grated coconut, etc.

Finally serve hot, topped with sheets of silver paper.

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Sweet potato curry is a perfect blend of flavors and is very easy to cook. It is cooked in one pot and in very less time. You can serve this with roti, rice, and paratha. It has good dietary fiber and protein. Sweet potato is rich in calcium, iron, potassium, vitamin– A, E, and magnesium. Sweet potato is better than potato in terms of vitamins, minerals, and antioxidants, although it has the same amount of carbs and starch.

You can also try Hare Leshan (green garlic) ki sabji in the simplest method, Matar ka nimona (green peas curry) in U.P. style

Ingredients for making sweet potato curry-

1. Sweet potato – 250 gm
2. Tomato chopped – 1 piece
3. Garlic chopped – 2- 3 cloves
4. Onion chopped – ½
5. Finely chopped Green chilies – 2
6. Curry leaves – 4-5
7. Cumin seeds – ½ tsp
8. Mustard seeds – ¼ tsp
9. Red chili powder – ¼ tsp
10. Turmeric powder – ¼ tsp
11. Cooking oil – 2tbsp
12. Salt
13. Water
14. Coriander leaves chopped – 1tbsp

Method –

1. Firstly, peel and cut sweet potatoes into small pieces. And then put them in water to extract their excess starch and prevent them to turn dark in color.
2. Then, heat some oil in a non-stick pan and add some mustard seeds. When they start to splutter add cumin seeds and curry leaves.
3. After some time add chopped onions and garlic, and stir-fry until the onion becomes translucent.
4. Then, add green chilies and tomatoes and cook for 2-3 min over medium flame.
5. After that, add sweet potatoes, turmeric powder, red chili powder, and salt, mix well and sauté for 2- 3mins over medium heat.
6. Then, add ¾ cup water and let it boil. Now, cover its lid and cook until sweet potatoes become soft and the gravy turns thick.
7. Stir occasionally to prevent sticking and add more water if necessary.
8. After that, turn off the heat and let the curry rest for 5 minutes.
9. Finally, garnish with coriander leaves and serve hot.  

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Authentic kahwa is a traditional Kashmiri drink from the Himalayan valley. It is made with a range of spices like cinnamon, cardamom, saffron, and almonds. Kahwa keeps your body warm because it has the power of Indian spices. It has an amazing smell and flavor. The word “Kahwa” comes from the Arabic word “qahwah” which means aromatic beverages. It is a perfect beverage for the winter season and helps to fight the flu.

You can also try Masala tea in 4 simple steps, How to make simple Saunf tea in 2 mins

Ingredients for making Authentic kahwa–

1. Kashmiri green tea leaves- 4 tsp
2. Saffron strands – ¼ tsp
3. Cinnamon – 1 small piece
4. Cardamom crushed – 2
5. Cloves – 2
6. Sugar – 2 tbsp
7. Almonds finely chopped – ¼ cup
8. Saffron – for garnishing

Methods –                                                                             

1. Firstly, combine saffron strands and 1 tablespoon of warm water in a small bowl, mix well, and put it aside.
2. Then, boil two cups of water in a pan, put a cinnamon stick, cardamom, cloves, and sugar, and let it boil on a medium flame for 3-4 minutes.
3. After that, add Kashmiri green tea leaves and boil for 2-3 minutes stirring it occasionally.
4. Then, strain the tea in a deep vessel with a help of a strainer.
5. Now, transfer the mixture into a saucepan add saffron water mixture and almonds mix well and boil for 1 minute in slow flame, while stirring continuously.
6. Finally, serve Kashmiri kahwa hot.  

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Healthy food items to choose from while dining out are a necessity for many fitness freaks that wants to maintain their diet and avoid unhealthy eating. If you think that it is not possible to eat healthily outside then you are wrong. You must know some basic concepts and food to choose to avoid unhealthy eating, overeating, or binge eating. Here we are giving you a list of healthy food available at some famous restaurants and some concepts to choose food mindfully white dining out.

Also, check this out: Low-Calorie food items when dining out!

Healthy food items to choose from at restaurants like Sagar-Ratna/ haldiram/ Bikanervala/ Anupam sweets

South Indian dishes:

If you are frequently traveling or have to eat out then south Indian dishes are the healthiest options because they are mostly made using fermented rice flour, lentils, coconut oil, or ghee which is not unhealthy. So, these are the safest options.

• Paneer dosa: Paneer dosa is a very healthy option to choose while eating out because it is made with rice and lentils and stuffed with paneer. Hence, do not contain refined flour and is also, rich in protein.

1 dosa contains – 200 calories, protein – 10, carbs – 19.5, fats – 9, fiber – 2.2

• Idli: idlis are made from fermented rice flour and served with sambhar and coconut chutney. It is oil-free because made by the steaming process so; idlis are a healthy option to choose from. You can also eat semolina idlis or oats idli.

2 regular idli contain: 147 calories, protein – 5.5gm, carbs – 26.2, fats – 2.1, fiber – 2.1

• Uttapam: uttapam is a pancake-like dish made with rice and urad dal batter, also known as idli-dosa batter, and topped with a different types of vegetables. It is low in fats but a little high in carbs.

1 uttapam contains: 227 calories, protein – 6.3, fats – 8.6, fiber – 3.2

• Upma: upma is made with semolina, dry fruits, and veggies. Hence, it is a healthier source for breakfast, lunch, or dinner.

Upma contains: protein- 3.1 gm, carbs – 20.6, fats – 1.8, fiber – 1.5

Punjabi dishes:

Punjabi cuisines are popular for their rich, creamy, and spicy gravies. Chole bhatura, butter naan, rajma chawal, lassi, and dal makhani are the most popular Punjabi dishes. But it’s difficult to choose when on diet.

• Chole- chickpeas are high in protein. This is generally eaten with bhatura which is refined flour. So, we must avoid it and can eat it with rice or missi roti. They are healthy as well as tasty.

              1Katori chole contains – 154calories, 6.4 gm protein, 5.4 gm fats, 5.8 gm fiber

• Rajma – rajma is also a good source of protein like chole. You can eat it with rice or roti.

              1 Katori rajma – protein – 5.3 gm, carbs – 15.2, fats – 4.5 gm, fiber – 6.1 gm

• Paneer tikka/ seek kabab – they are made using a roasting technique and are very healthy options to choose from. These dishes are low in carbs and high in protein.

• Flatbreads: you can choose tandoori roti or plain roti from this menu.

Snacks/ appetizers:

Bhel puri: it contains puffed rice, chutneys, and some veggies. It will give you around 100 calories.

Sandwiches: you can order a sandwich with whole wheat bread.

Red sauce pasta/ pasta in the arrabbiata sauce: red sauce pasta is healthier than white sauce because it is made using tomatoes, garlic, and olive oil which are better than cheese and refined flour used in making white sauce pasta. So, choosing red sauce pasta is a way better option.

Drinks: you can choose buttermilk or lemonade.

Chinese dishes

classic Chinese food is not that unhealthy but the Chinese made in India is made using refined flour and a lot of sauces which are not good for health but still if you are a Chinese lover then you can choose:

Fried rice: it is made using veggies and rice so, it is fine to eat.

Chilli paneer/ paneer Manchurian: although it contains sauces and refined flour the paneer present in it makes it protein-rich. So, the best way is to avoid gravy and take the paneer pieces.

  Healthy options to order at the chili’s restaurant:

• Shrimp fajitas: they are the most healthy option to choose from at the chili’s restaurant because they are packed with healthy proteins and fat.
• Fresh guacamole: you can order tortilla chips with guacamole as an appetizer because they offer healthy monounsaturated fats and lots of fiber.
• Alex’s Santa Fe burger: the burger contains avocado, cheese, onion, jalapenos, tomatoes, pickles, and cilantro.

1 burger contains – 950 calories, protein – 51 gm, carbohydrate – 49 gm, fat – 62 gm, fiber – 6 gm

• 6oz. Classic sirloin with grilled avocado: it comes with a side of asparagus and mashed potatoes.

Calories – 340 gm, carbohydrate – 13 gm, protein – 38 gm, fat – 16 gm

• Grilled chicken salad: it is a high protein low carb salad. You can order it without worries.

Calories – 440, Protein – 37 gm, carbohydrate – 22 gm

Healthy options to order at KFC:

• Grilled chicken wings: they contain around 70 calories, no carbs, no sugar, and 9 gm of protein. Grilled chicken wings are nutritious and contain fewer calories and sodium.
• Original recipe chicken wing: they provide around 130 calories, 3 gm carbs, 10 gm protein, and 8 gm fat.
• Extra crispy chicken drumstick: this dish contains around 170 calories, 5 gm carbs, and 10 gm protein per drumstick.
• Sides: KFC has a menu of classic side options available which contain- 1. Green beans, 2. Corn on the cob, 3. Whole kernel corn
• House or Caesar salad: it is a low-carb, diabetes-friendly option.

Healthy food options to order at subway:

Subway is one of the most popular global fast-food restaurants. It has more than 40000 locations globally. It is a fast food restaurant but the best thing about it is that you can choose ingredients for creating a sandwich, wrap or salad to order and enjoy guilt-free.

The most nutritious option available at subway are-

1. Veggie Delite sandwich: 9 grains of wheat bread and offers two servings of vegetables. This sandwich will give you around 200 calories, 9 gm protein, 39 gm carbs, and 2 gm fat.
2. Egg and cheese flatbread: this will give you around 380 calories, 15 gm fat, 44 gm carbs, and 19 gm protein.
3. Signature wraps: you can swap bread and veggies for a low-carb wrap. Subway chicken salad wrap and veggie delite wrap are good choices.
4. Veggie delite salad: it is the most nutritious salad and has 60 gm calories, 1 gm fat, 3 gm protein, and 11 gm carbs in it.

Healthy food options are available to order at Nando’s

• The spicy mixed olives:

They are the perfect starter before a big meal and have only 138 calories per serving. If you don’t like olives then, you can choose hummus as a healthy choice.

• Simple grilled chicken burger:

 It is the least calorific chicken burger. But, it would be better to order a wrap without cheese and healthier side dishes to reduce the carb and fat content.

• Spiced chickpea burger:

This is a healthier option for vegetarians because it is high in protein but to avoid carbs you can skip the rice and choose salad instead. Also, swap the bun with a wrap.

• Chickpea choone mayo toasties:

Chickpeas, cabbage, and carrot are its main ingredients.

• Veggie breakfast bowl:

You can also go for a veggie breakfast bowl for a full healthy meal.

Some other healthy options:

• Creamy Caesar salad
• Peri peri tuna lettuce wraps
• Grilled cauliflower
• Peri peri omelet
• Corn on the cob
• Peri peri rice bowl

Key facts to avoid unhealthy eating while dining out:

1. Keep yourself hydrated to avoid binge eating.
2. Order salad before food to avoid overeating.
3. Avoid deep-fried, oily, or heavy-cream food.
4. Choose baked, grilled, steamed, or boiled food over deep-fried ones.
5. Keep water as a beverage to avoid extra-sugary drinks.
6. Try to choose whole wheat food products in place of refined flour products.

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