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You can do so much beyond just salads with ‘Sprouts 6 delicious and healthy recipes

We are all fond of salads and soups. And, if that salad and soup are super nutritious then we can safely conclude that we are eating right. I love sprouts and they are nutritionally very good too. Usually, when people hear the word sprouts they think probably yet another boring veggie salad but, we can make it interesting and tasty. I had made some few advances with sprouts to make it tasty, tangy and healthier too…

Here is my collection of recipes. It’s personally tried and tested special dishes of sprouts. So put on your chef’s hat and exhibit your cooking skills!

  1.  Sprout Cutlet/Tikki

1

Ingredients:

  • Mixed sprouts [garbanzo bean (Kabuli chana), Green Gram ( moong)] 20 gm
  • Grated veggies (carrot, potato, pumpkin, lauki, etc.)
  • Chickpea Flour (Besan) (just for binding) 1tsp
  • Semolina (Suji/rawa)-for wrapping
  • Dry masalas-turmeric powder-1/4tsp
  • Red chilli powder-1/2 tsp
  • Salt according to taste and tangy spices (chat masala) -pinch

Method:

Boil sprouts and potato. Mash it. Don’t boil other veggies just grate it finely. Mix all the ingredients except semolina (Suji/Rawa). Make flat balls out of the mixture and then wrap it in the semolina and shallow fry it. Finally, serve it with chutney or sauce.

      2. Sprout Mix

2

Ingredients:

  • Mixed sprouts (garbanzo bean (kabuli chana), Green Gram ( moong) 20 gm
  • Vegetables such as carrot, onion, tomato, beetroot, cucumber, corn
  • dry masalas-turmeric powder-1/4tsp
  • Red chilli powder-1/2 tsp
  • Salt according to taste and tangy spices (chaat masala) -pinch

Method:

Take mixed sprouts add finely chopped vegetables and all dry spices. Then serve it with coriander and tamarind sauce (chutney).

        3. Sprouts and Paneer Schezwan Cigar

3

Ingredient

  • Green Gram (Moong) Sprouts – 1 cup
  • Grated Cottage Cheese (Paneer) – 1 cup
  • Szechuan Sauce – 3 tbsp
  • Sweet and Chili sauce – 1 tbsp
  • Salt to taste
  • Grated cheese – 1/4 cup
  • For rolls: wheat flour Indian bread (chapatti) or multigrain flour bread (chapatti).

Method:

  • In a big mixing bowl, take sprouts, cottage cheese, Szechuan sauce, sweet and chilli sauce, cheese and salt. Mix them well. Keep it aside.
  • Take one wheat flour or multigrain cooked bread (chapatti). Place a portion of the cottage cheese and sprouts mixture at one corner of the bread. Roll it up tightly starting from the end where the filling is placed to make a cigar. Seal the edges of the bread (Chapattis)
  • Shallow fry it in the pan.

Paneer and Sprouts Szechuan Cigar is ready. Serve them immediately with spicy sauce.

      4. Sprout Sandwich

4

Ingredients:

  • Mix sprouts
  • Multigrain bread
  • Grated vegetable (carrot, pumpkin etc.)
  • Raw vegetables cut in slice: onion, tomato, cucumber
  • Grated paneer-1/4th cube
  • Dry masalas: Red chilli powder, turmeric, chat masalas

Method:

Except for raw vegetable mix, all the ingredients and your filling are ready.

Now take bread apply coriander chutney on it and place the above mixture, place then the raw sliced vegetables and close it with the other slice of bread on it and grill it. Serve hot with sauce.

     5. Mixed Sprouts Dosa  

5

  • Grind sprouts along with steamed Pancake (Idli-dosa) batter, Cumin seeds, garlic, ginger, green chillies along with a little water.
  • Don’t add too much water.
  • Add salt and mix.
  • For the seasoning, finely chopped onions, green chilli, coriander and curry leaves.
  • Mix with cumin seeds and set aside.
  • This is an optional step to use as a topping/stuffing for the steamed flat pancakes (dosa).
  • Heat a girdle over medium heat.
  • When it is hot enough, pour a ladle of batter and swirl in a circular motion to spread it.
  • Drizzle very little oil around the dosa.
  • Spread some of the seasonings on the top. The wet surface will help it to stick.
  • Add a few drops of oil over the onions if required or just press with the ladle so that the onions stick to the steamed pancake (dosa) without falling off.
  • When it is done on that side flip to other side and
  • Cook for a minute.
  • Turn it again, fold and remove into a serving plate.
  • Repeat the process to make the required number of flat pancakes.
  • For mixed sprout steamed pancake (dosa) with coriander: Now include generous amounts of chopped coriander to the above batter and grind once again.
  • Make steamed pancakes with this batter following the same process as above.

      6. Sprouts Pancake

6

Ingredients:

  • Mixed sprouts-20 gm
  • Ground oats-10 gm or 1 tablespoon
  • Grated vegetables-carrot, bottle gourd, pumpkin, spinach etc.
  • Dry spices -red chilli powder, turmeric, salt to taste

Method:

  • Grind the sprouts.
  • Take a bowl and pour the ground powder of sprouts and all the ingredients and add water to it and make a thin batter.
  • Heat a girdle over medium heat.
  • When it is hot enough, pour a ladle of batter and swirl in a circular motion to spread it.
  • Drizzle very little oil around the pancake.
  • Flip it up and cook it from both the sides.

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Body detoxification – A way to rejuvenate and re-energize

Body-detoxification
Most of us are worried when we put on that little extra weight. Recently, one of my pals came to me cribbing about her weight gain. she said that she had tried every possible diet… but nothing seems to work on her! she was desperate that I do something for her.

Amidst listening to her cribs and complaints, I noticed that she looked absolutely dull and was feeling terribly lethargic. It seemed like someone’s sucked all the energy out of her. A detailed conversation with her led me to discover that she was over-exerting herself at work and ending up binge-eating to counter stress.

This, in turn, was followed by unreasonable crash diets and excessive exercise to burn up the excess calories. Little was she aware that her body was actually in dire need of some essential nutrients which could make her healthy for the better.

Today, most of us lead a very fast-paced lifestyle. And this lifestyle is associated with certain inevitable factors such as stress, pollution, physical exertion, few negative habits such as drinking alcohol and smoking etc. As one’s body gets continuously exposed to these factors, there comes a point wherein the body gives up. The body gets weighed down by huge amounts of toxins which essentially needs to be flushed out.

These toxins include waste products that result from normal cell activity, such as ammonia, and also the chemicals that we consume almost daily through the air, water and food like flavoured enhancers, food colours, pesticides and preservatives. A cumulative load of these toxins is known to slow down the body metabolism which in turn results in weight gain and other health-related issues such as indigestion, impaired immune function, low energy levels, lethargy, fatigue, poor concentration, headache, dull skin and so on.

The body has its own ways of detoxifying itself. The liver is the main organ which has detoxification as its primary function. The other organs like intestine, kidneys, lungs, skin and blood work together with the liver to ensure that toxins are transformed into less harmful substances and excreted from the body via urine, stools, sweat or breath.

Just as your car engine needs servicing so that it runs better, your body organs also need to be cleaned at regular intervals so that they perform their functions well and at a faster rate. One way to cleanse your body is through food by including various detox foods into your diet.

Detox foods include the ones that are power packed with vitamins, minerals, antioxidants, fibre and water. The antioxidants neutralize the toxic free radicals that are generated due to stress, excessive exercise, air pollution, etc. whereas fibre and water draw out and eliminate toxins by increasing the frequency of bowel movements and urination.

While detox dieting is a great way of cleaning your body internally, it can be beneficial to lose weight as well.

How is that possible? As detox foods cleanse the liver by flushing out the toxins, it actually gives relief to the liver by reducing its workload. This gives the liver a chance to focus on its next important function which is fat metabolism. Thus, many of whom I know have found that detox dieting is a wonderful way to kick off those extra kilos or to get over a weight loss plateau. Apart from weight loss, the other benefits of detox foods include improved digestion, regular bowel movements, and improved energy levels, lowered levels of fatigue, improved concentration and glowing skin.

Now the next big question is how often should you detoxify yourself? According to me, at least once a week and preferably choose a day which is followed by what you call “a cheat day”. So after having an exhaustive week and a fun-filled Sunday where you break free and grab that cup-cake or a pan pizza, Monday is a perfect day to detoxify yourself. A detox food menu would ideally include colourful fruits, all kinds of veggies – either stir-fried or in the form of soup/juice/salad, beans and lentils, nuts and dry fruits, oats, beverages such as green tea, coconut water, Aloe Vera juice and many more.

Remember, we are keeping the proteins at bay just to avoid burdening our digestive system and kidneys with extra work as proteins are heavy to metabolize. Thus, milk, cheese, butter, cream, eggs, meat and meat products are out of the list. Other foods to keep away during detox include wheat products, excessive sugar, unhealthy fats (saturated and trans fats), processed foods, artificial sweeteners, caffeine and alcohol- that goes without saying!

A detox diet will, therefore, rejuvenate your system, re-energize you and gear you up for all the meetings and assignments lined up for the week. A word of caution here –Pregnant and nursing women shouldn’t go for Detox diet. Otherwise, it’s an amazing experience. So get started with it and feel the difference.

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The Brain-boosting foods

mixed-nuts-kernels

We are very well aware that what we eat affects our body. Not-so-surprisingly, it also affects our mood, the brain functioning, our memory, and even our ability to think, handle stress or simple daily tasks.

Maintaining weight and staying fit shouldn’t be the only goal, but we also need to make sure we eat the right foods so that our body functions at its best and our organs stay healthy too. I would now like to throw some light on the high-powered organic engine of our body- The Brain!

Our brain regulates innumerable complex functions in our body and is constantly working even when we sleep! It stores an incredible amount of information in the form of images, texts and concepts.

We need to ensure that we constantly supply the fuel that our brain needs for its round the clock functioning. The best fuel for our brain is- Glucose, which is obtained from the carbohydrate-rich foods that we consume- Fruits, vegetables, whole grains, etc.

Apart from this main driving fuel, our brain also requires certain specific nutrients just like our heart, lungs or muscles do, to run efficiently.

Nutrients like Vitamin E, iron, folate, essential fatty acids (EPA and DHA), vitamin C, B12, zinc, etc. play a vital role in our cognitive functioning.

Let’s have a look at the foods are particularly important to keep our grey matter happy-

1) Nuts-

Nuts, especially walnuts and almonds, are extremely good for the brain and nervous system. They are packed with omega 3 and omega 6 fatty acids, vitamin B6, and vitamin E. Our brain is made up of 60% fat and low levels of good fats in food and body can contribute to depression, Alzheimer’s, and dementia. Vitamin E has been shown to prevent dementia by protecting the brain from free radicals.

2) Fatty Fish-

The active form of omega-3 fats, i.e. EPA and DHA, occur naturally in fatty fish like tuna, salmon, mackerel, sardines, herring, etc. Make sure you do not fry these fish as Omega 3 gets destroyed at high temperatures. Steaming or grilling is the best method to cook fish.

DHA is an essential during pre and postnatal brain development. In infants, DHA is needed for the growth of brain cells and other brain structures. It has not only shown to improve memory but also prevents the age-related memory loss. Greater incorporation of DHA into cell membranes prevents the brain, especially the neurons from oxidative stress.

3) Dark Green Leafy Vegetables-

Vegetables like collard greens, spinach, broccoli are good sources of B complex vitamins, beta-carotene, iron, folic acid, fibre, etc. These nutrients protect against free radicals and excavate the heavy metals that can damage the brain.

Folic acid is linked to lowering the levels of homocysteine ( a non-protein amino acid) in the blood, which otherwise may trigger the death of nerve cells in the brain.

4) Avocados-

This creamy treat is a rich source of MUFA, omega 3 and omega 6 fatty acids. It also comes with many antioxidants of its own, including vitamin E and Vitamin C, which protects the body and the brain from free radical damage.

5) Sunflower and Pumpkin seeds

They are packed with Vitamin E and contain a rich mix of protein, omega fatty acids, and B complex vitamins. These seeds also contain tryptophan, which the brain converts into serotonin to boost mood and combat depression.

We can sprinkle them on top of our salad or consume directly as a snack… well, I would say, a Brain-boosting Snack!

6) Berries:

These are antioxidant powerhouse which protects the brain from oxidative damage due to the free radicals which can prevent premature ageing, Alzheimer’s and dementia. The flavonoids in the berries also improve the nervous impulse transmission, improve memory, learning, and all cognitive functions.

7) Dark Chocolate:

Here’s a good news for the chocolate lovers! The flavonols in chocolate improve blood vessel functioning, which in turn ensures smooth flow of blood to the brain thereby improving our cognitive functions and memory. Chocolate also stabilizes our mood and eases our pain (goes without saying). Hey, but not to forget, moderation is the key! 2 pieces of 70-80% dark chocolate are more than enough to keep our mood and the brain cells happy.

It’s a list of simple foods that are easily available and we do consume these on and off. We can now pay a special attention to them and consume them more often to keep our Brain super-healthy!

 

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Seasonal fruits and vegetables

Seasonal fruits and vegetables

Nature has given us all the possible amenities to keep ourselves healthy. Interestingly, our body responds according to the change in season say summer, spring, monsoon, autumn and winter depending on particular weather patterns and daylight hours.

It is important for us to know the seasonal fruits and vegetables to get accustomed to the climate. The food list may vary according to the hemisphere.

There are three main seasons Summer, Monsoon and winter.

 

During Winter: The temperature drops down compared to our body temperature thus, we face cold, cough. Building immunity becomes very necessary during this season. Availability of papaya, all citrus fruits like oranges, sweet lime, strawberries, apples, guava, lemons, mushrooms, cabbages, turnip, winter squash, potatoes, beets, carrots, leafy vegetables, pomegranates, pineapples, custard apple, asparagus, green beans, radish, cauliflowers, spinach and mustard greens are good for the consumer during Winters.

During Summer it is common to lose our appetite which makes us stay away from the heavy foods. Our body tends to maintain temperature by perspiring heavily, thus we need more amount of water to keep our body well hydrated.

Seasonal food has the naturally cooling effect on the body so we can rely completely on them such as watermelon, tomatoes, Cantaloupe, plums, peaches, raspberries, grapefruits, mangoes, kiwi, mushrooms, eggplant, corn, cucumbers, bell peppers, green peas, pumpkin, bottle guard, celery, bitter guard, apricots, bananas, zucchini, asparagus, artichokes, lettuce etc.

During Monsoon our body becomes vulnerable to infection, water born diseases. Hence our health takes a toll. Fruits and vegetables like pumpkins, broccoli, spinach, lettuce, sweet potatoes, corn, eggplant, cauliflower, cranberries, blueberries, apples, beets, ginger, garlic, Brussel sprouts etc. are good during this seasons.

Here are some amazing benefits of having seasonal fruits and vegetables:

  • It is affordable to buy them as it is more abundant and you can stock for future use.
  • It is tastier as it is fully, naturally ripened and they have significantly delicious taste than the artificial one.
  • They are grown in the season under appropriate conditions for the particular fruit or vegetables.
  • They retain the most natural colour and flavour.
  • We are more likely to get vitamins, other micronutrients and antioxidants from them.

While variety is important nutritionally, it is also important in terms of flavour and texture.

 

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