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Hungry Kya! Here are 5 nutritious snacks recipes

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paneer-wrap Along with being a lifestyle coach and nutritionist, I play one more dual role that of a homemaker and a mother. The big question that always arises is what snacks can we make which are healthy and quick to make at the same time, right?

Here are few recipes from my recipe book which are not only healthy but fast.

1. OATS PATTIES

oats-patties

Ingredients Amount
Oats 1 cup
Capsicum 1 small
Carrot ½ no
Tomatoes 1 no
Spring Onions ½ cup
Gingerchilli paste 1 Tbsp
Lime ½ no.
Turmeric powder ¼ tsp
Red chilly powder ¼ tsp
Salt To taste
Oil 1 tsp

METHOD:

  1. Sprinkle water on oats. Continue this till it absorbs the water and becomes a bit sticky.
  2. To this add chopped capsicum, carrot, tomatoes, fresh onion with leaves, ginger chilli paste, lime, turmeric powder, red chilli powder and salt. Mix well.
  3. Divide the mixture into two equal halves. Make a flat (pattice) pieces of it and cook in a nonstick pan on both sides.
  4. Serve hot with tomato ketchup.

Nutritional Benefits: Oats is rich in fiber and the veggies are a source of vitamins and minerals, lime juice makes the food alkaline. Overall it is a great dish to start your day with which will surely improve your immunity and overall health

2. Steamed Spinach breads (PALAK DHOKLA)

palak dhokla

Ingredients Amount
Rawa 1-2 TBSP
Gramflour 1-2 TBSP
Spincach (palak) (finely chopped) 1 bunch
greenchilli paste ½ Tbsp
Salt To taste
Oil 1 tsp

 

METHOD:

  1. Mix all the dry ingredients in a vessel.
  2. To this mixture add 1 tsp of warm oil.
  3. Add luke warm water to make the batter of some flowing consistency.
  4. Pour this mixture into a greased tin and steam the mixture for around 30 minutes.
  5. Garnish with Spinach leaves. Serve hot with tomato ketchup.

 

Nutritional Benefits: This can serve as a super evening snack as it contains goodness of fiber, calcium, B vitamins of the spinach and is also a cereal pulse combination which improves the protein quality. Wholesome meal which is low in calories and has high satiety value.

3. FENUGREEK PANCAKES (METHI PUDLA)

methi pudla

Ingredients Amount
fenugreek leaves (chopped) ½ bunch
Wheat flour 1 TBSP
Bajra flour 2 TBSP
Onion 1 no.
Gingerchilli paste 1 Tbsp
Garlic paste ½ tsp
Turmeric powder ¼ tsp
Salt To taste
Oil 1 tsp

 

METHOD:

1.Mix all the ingredients except oil in a vessel.

2.Add water to make the batter of pouring consistency

3.Make two pancakes on a nonstick pan

4.Serve hot with tomato ketchup/ Mint sauce (Pudina chutney)

Nutritional Benefits: It is not only rich in B vitamins (fenugreek leaves) and helps in improving hemoglobin but due to the addition of onion, ginger, garlic it is highly anti-inflammatory and good for gut health. Researches prove that consumption of ginger, garlic and onion helps fight GI infections too.

4.Bottle Gourd and Semolina Pancakes (DOODHI-RAWA PANCAKE)

doodhi-rawa-pancake

Ingredients Amount
Semolina 3 TBSP
Bottle gourd 100 gms
Curds (skim milk) 3 TBSP
Gingerchilli paste 1 Tbsp
Carrot For garnish
Salt To taste
Oil 1 tsp

 

METHOD:

  1. Grate the bottle gourd.
  2. Add semolina, ginger chilli paste, curds, salt and make a batter of pouring consistency by adding water.
  3. Make 3 small pancakes on a nonstick pan by adding oil.

4.Garnish with grated carrot and coriander.

5.Serve hot with green chutney

Nutritional Benefits: Bottle gourd has multi benefits like it is high in fiber, helps curb the acidity too, good for heart, and the list goes on. Curds are rich in probiotics which improves the gut bacteria.

 

5. COTTAGE CHEESE VEGETABLE WRAP ( PANEER VEG WRAP)

paneer-veg-wrap

Ingredients Amount
Gramflour 2 TBSP
Capsicum ½ no
Carrot ¼ no
Tomatoes 1 small
Spring onions ½ cup
Paneer (COTTAGE CHEESE) 200 ml(20 gms)
Coriander leaves Few sprigs
Lime ½ no.
Turmeric powder ¼ tsp
Red chilli powder ½ tsp
Pavbhaji masala/ Garam masala ½ tsp
Salt To taste
Oil 1 tsp

 

METHOD:

  1. For the Wrap:

To the gram flour add chopped coriander leaves, red chilli powder, salt and make a batter by adding water

Pour this batter on a nonstick and make a chilla

  1. For the filling:

In a nonstick pan, take 1 tsp of oil. Add chopped capsicum, carrot, spring onions, tomatoes, paneer cubes and cook for a minute. To this add turmeric powder, red chilli powder, lime juice, pav bhaji masala or any garam masala (blend of ground spices like peppercorns, clove, cinnamon, nutmeg, mace, cardamom, bay leaf, caraway). You can even use herbs instead of this . Mix well. Cover the pan for 1-2 minutes. Cook until done.

  1. Place this filling into the centre of the chilla and wrap it. Cut it into pieces. Garnish with spring onion leaves and tomatoes.
  2. Serve hot with tomato ketchup.

Nutritional Benefits: It is high in protein with cottage cheese and gram flour. It contains goodness of fiber, Vit C, vitamins and minerals and other phytochemicals too. Children love this most as it looks like a frankie/roll but the base is super healthy here. Also helps in improving immunity, hemoglobin, better growth.

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Curious case of my ‘Bullet Proof Coffee’

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bulletproof-coffee

I have been having ‘Bullet Proof Coffee’ and guess what? every time I post a picture of my cuppa coffee on social media, it has raised immense curiosity and next I know, I am flooded with messages asking me what is this ‘Bullet Proof Coffee’?

It all started with me undertaking ‘Intermittent fasting’ (IF). This is an age old concept and has been a secret to health. However, for many decades this concept was forgotten. But, now many nutrition and lifestyle experts are once again bringing back this concept of fasting and recommending it to people as it comes with huge benefits if done in the right manner. The benefits are weight loss through fat burning, increased energy through the day, improve over health, simplify lifestyle among many others.

What is Intermittent Fasting? It is a concept where you fast for almost 12-14 hours. One can choose to fast how they want. IF is not about which foods you eat but more about when you eat. It’s all about following an ‘eating pattern’. In definition, IF is a term for an eating pattern that cycles between periods of fasting and eating.

I chose to fast between dinner and lunch the next day a period of approximately 12-14 hours and this is part of my everyday routine. I have my dinner between 7.30 pm and 8 pm and only have water in between. Next morning around 8.30 am, I have a ‘Bullet Proof Coffee’ which is quite heavy and keeps me full and not crave for food till lunch at around 1 pm. After my lunch, I eat enough for a period of 8 hours and end with dinner at 8 pm.

Coming to your curiosity on what is ‘Bullet Proof Coffee’ and how I make it?  

BPC was invented in the US by David Asprey, an entrepreneur, businessman and author from Albuquerque. Bullet Proof Coffee is nothing but Coffee with butter and oil.

My Bullet Proof Coffee is however Indianised and is very easy to prepare.

Ingredients:

  • 2 ½ tablespoon Blue Tokai organic Coffee or any other single origin organic coffee  
  • 1  tablespoon 100% Pure MCT Oil ( This is available on Amazon.in)
  • 1-2 tablespoons Parsi Dairy Farm’s White Butter (unsalted) or use Ghee

Method:

1. Brew 1 cup of coffee using filtered water, just off the boil, using 2 1/2 heaping tablespoons freshly ground Blue Tokai Coffee beans

  1. Add in 1 tablespoons of MCT Oil to the hot coffee (It’s STRONG – start with 1 tsp. and work up over several days).
  2. Add 1-2 tablespoons white butter
  3. Mix it all in a blender for 20-30 seconds until it is nice and frothy like a latte

Benefits of Bullet Proof Coffee:

  • It is rich in taste
  • Bulletproof coffee can help prevent diabetes and also protect the liver, lower the risk of stroke, and help the brain fight depression.
  • It reduces cravings
  • It is a high-performance drink that has a large impact on your energy levels and cognitive functions. Reduces anxiety and improves mood.
  • This coffee keeps you energized for a long time.  

 

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5 HEALTHY TASTY SALADS

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We always think salads to be dry and boring. How would you like it, if you get some super tasty salads combined with goodness of health?

Do go through these recipes and trust me post this, you will not like to miss salads in your meals

  1. TOFU/ PANEER STIR FRY SALAD

Paneer Salad

 

Ingredients Amount
Tofu/ Paneer ½ cup
Onion 1 no
Tomato 1 no
Bell pepper(any or all color) 1 no
Brocolli 4-5 florets
Baby corn 5-6 no
Salt To taste
Pepper powder To taste
Oil 1 TBSP
Oregano (optional) To taste
Chilli flakes (optional) To taste

METHOD:

  1. Dice the onion, tomatoes, bell peppers and tofu/ Paneer in same size.
  2. Heat 1 TBSP of oil in a pan. Once the oil heats up, saute the veggies and Paneer/Tofu on a high flame for a couple of minutes and add salt and pepper powder as per taste.
  3. Serve hot.

 

  1. SWEET POTATO SALAD

Sweet Potato Salad

 

Ingredients Amount
Sweet potato 500 gms
Onions 2 no
Bell pepper 1-2 no
Crushed garlic 2-3 cloves
Baby corn 7-8 no.
Brocolli 5-6 florets
Coriander leaves Few sprigs
Pepper Powder 1 tsp
Salt To taste
Ricebran Oil 1 TBSP
Lime juice ½-1 no

METHOD:

  1. Steam and Peel sweet potatoes, and cut into 1-inch cubes. Cut onions and bell peppers into quarters, and cut each quarter into half.
  2. In a pan, add 1-2 TBSPricebran oil. Add crushed garlic, onions, broccoli and baby corn. Cook for a minute. Toss together sweet potatoes. Sprinkle evenly with salt and pepper.
  3. Sauté until golden brown. Sprinkle lime juice over it.
  4. Garnish with coriander leaves

 

  1. MOONG CHAT

Moong Salad

 

Ingredients Amount
Whole moong 2 TBSP
Curds made of skim milk 100 gms
Tomatoes 1/3 cup
Onion 1/3 cup
Red chilly powder ¼ tsp
Green coriander chutney 1 tbsp
Date chutney 1 tbsp
Salt To taste
Roasted jeera powder ¼ tsp

METHOD:

1.Sprout the Moong.

2.To the sprouted Moong add curds(beaten), chopped tomatoes, onion, red chili powder, green coriander chutney, date chutney and roasted jeera powder. Mix well

3.Garnish with coriander leaves and date chutney. Serve chilled.

 

  1. BOILED CHANA SALAD

boiled chana salad

Ingredients Amount
Kabuli chana 2 TBSP(unsoaked)
Tomatoes ½ cup
Onions ¼ cup
Lime ½ no.
Red chilly powder ¼ tsp
Salt To taste

 

METHOD:

1. Soak 2 TBSP of Kabuli chana for more than 8 hours. Boil them

2. Add the chopped onions and tomatoes.

3. Add red chilli powder, salt and lime.

4. Mix well. Garnish with coriander and serve.

 

  1. CUCUMBER RAITA 

cucumber raita

Ingredients Amount
Curd (made of low fat milk) ½ cup
Cucumber 1 whole
Coriander leaves Handful
Jeera powder ½ tsp
Pepper powder ¼ tsp
Salt To taste

 

METHOD:

1. Grate the cucumber into curd.

2. Add the chopped coriander leaves to the mixture and mix well

3. Add pepper powder, salt and jeera powder.

4. Serve chilled with any of the main dishes/ flat breads

P.S- You can also use mix veggies, bottle gourd, and pumpkin instead of cucumber

BENEFITS OF THESE SALADS:

  1. Nutrient dense- Rich in vitamins, minerals and flavonoids
  2. Has good protein content
  3. Fiber rich- Good for your digestive system
  4. Immune booster- Rich in various vitamins, minerals, antioxidants, fiber and water content, helps cleanse your system

These are some of the basic salads which everyone can make at ease to give a break to their boring salad plate. So which salad are you trying today?

If you have some interesting salad recipes, do share it with me. Will love to hear it from you

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Fox nut – The Lotus Seeds and its nutritional benefits

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roasted-makhana

As a kid my mother use to feed me fox nuts which I hated as it was tasteless. Then few years ago someone I know introduced me to it all over again and nothing had changed. I still hated and wondered why do people eat it, what do they like about it?

Thankfully, my mom had a way to get me eat fox nuts. She roasted the nuts and tempered it with some condiments and spices and there it was the new version of the healthiest popcorn. Crunchy, yummy and the best tea time snacks.

Fox nuts are lotus flower’s seed. It is grown in water and is largely found in India and know as ‘Makhana’ here. Also found in Korea, Japan and Russia and known as ‘Gorgon Nut’ there. It is also known as Euryale Ferox.   This is an Asian water plant and is mainly cultivated for its edible seeds which look like popcorn.

It is highly nutritious food that has been used as a snack all over and also used in different recipes especially in Indian cuisines. It can be had in the roasted or fried form. It can be stored for a longer time if kept in air tight containers. Chinese use it as a part of medicines as it has various medicinal properties too. They use to strengthen spleen and kidneys.

Fox nut and its beneficial attributes:

  • Fox Nuts are considered superior to dry fruits such as almonds, walnut, cashew nut and coconut in terms o sugar, protein, ascorbic acid and phenol content
  • It is high on anti oxidant and thus acts an anti-aging food, helping in preventing white hair, wrinkles, premature ageing etc.
  • It is high in fiber and so helps to avoid constipation. They help the body to flush out the waste and thus prevent the accumulation of toxins 
  • It is also an aphrodisiac, thus helping in fertility issues like premature ejaculation, increasing the quality of semen and also helps women in overcoming infertility.
  • These nuts are low on saturated fats and Sodium and high on Magnesium, Potassium and helps in controlling high blood pressure and diabetes too.
  • It helps in controlling palpitation and insomnia as it has calming properties
  • It helps in reliving arthritis- numbness and pain in joints
  • As it is has astringent properties it also helps cure diarrhea and have better appetite.
  • It strengthens the body and reduces burning sensation and quenches thirst.
  • These nuts are a type of seed that could be included in the daily cereals or soup to maintain good health. Since it has good amount of protein it is considered apt snack for vegetarians. But, because it is neutral in taste, usually no one prefers to eat it raw.

Here is a my mother’s simple recipe to make it more tastier

1) Heat 2 tspn of homemade ghee in a pan.

2) Add salt and turmeric and stir it for some time. You can even add red chilies, curry leaves and mustard seeds to it.

3) Add Fox nuts to it and roast for some time.

Best snack with your tea/ coffee or in between snack.

It is even eaten as a fasting food in India as it considered a very pious. And, is also used to worship God.

Apart from eating it as a snack or in your breakfast cereal it can also be added to a sweet dish or a vegetable curry or in Rice preparation.

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