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SNACK Your Way to Great HEALTH!!

cauliflower pizza

I have decided I am going to eat right, I am going to exercise everyday and I am going to continue like this forever and get fit. And so I thought!!

I was very comfortable eating right with my main meals namely, Breakfast, Lunch and Dinner. But what I realized was actually an eye-opener. The problem was not these meals but what happens between these meals, the Snack time!!

I used to get these hunger pangs surely around 4-5pm and sometimes around 11.30am, because of which I used to grab the first thing I saw in front of me be it biscuits, unhealthy oily snacks or bread, which completely threw my efforts out the window.

That’s when I decided that this needs to be sorted out and started planning a Snack Menu which included things like roasted chanas, khakras, diet snacks but soon I realized that these were not enough.

Evening snack should be considered as the 4th main meal of the day. By having the right food at this time, you reduce your hunger even at dinner time which helps you eat better.

I’ve tried these 4 recipes myself and believe me they are a snack time Delight!!

They not only fill you up but also taste delicious, satisfying your every taste bud.

Cauliflower Pizza

cauliflower pizza

Ingredients:

Cauliflower florets (riced) – 2 cups

Parmesan cheese or Mozarella cheese – 1cup

Egg – 1

Salt

Mixed herbs

For Topings:

Tomato sauce (Tomato puree, fresh garlic, mixed herbs, black pepper powder, salt)

Any vegetables of your choice

Little cheese

Method:

  • Wash and dry the cauliflower well
  • Cut it into florets
  • Pulse the florets in a food processor or grate it to form rice like granular consistency
  • Take 2 cups of riced cauliflower and transfer to a non-stick pan to remove the moisture
  • Keep stirring on low heat till most of the moisture is gone
  • Do not brown it
  • Let it cool
  • Beat one egg in a bowl
  • Add the cheese and mix well
  • Add the riced cauliflower
  • Mix well with salt and herbs
  • Line a baking tray with parchment paper and transfer this mixture onto it to make a pizza base
  • Gently pat the mixture to make a base of your desired shape with a thickness of quarter of an inch
  • Keep the edges slightly thick so that it doesn’t burn
  • Now place it in a pre-heated oven at 200 c for 20mins
  • Remove and let it cool
  • Topping:

Spread the tomato sauce and add any topping of your choice with little cheese (if required)

Bake it again at 200c for 10mins

Your pizza is ready!!

Black Gram (Chana) Kebabs

 53194737

Ingredients:

Black (gram) chana – ½ cup

Potato – 1 medium

Ginger (chopped) – 1 tsp

Garlic (chopped) – 1 tsp

Onion (chopped) – 1

Green Chillies (chopped) – 1 to 2

Chaat masala – 1 tsp

Garam masala – 1 tsp

Cumin (jeera) powder – 1 tsp

Red Chili powder – 1 tsp

Salt – to taste

Coriander leaves – ¼ cup

Method:

Soak the ( black Gram) kalachana overnight

Pressure cook it till soft and cooked through

Boil and peel the potato

For the masala:

  • Heat a tablespoon of oil in a pan and add in onions, salt, ginger, garlic and chilies
  • Let them cook through and soften
  • Add chaat masala, cumin powder, red chilli powder and garam masala
  • Mix well and take off the heat
  • Mash the boiled chana well in a mixie or use a masher
  • Mix the boiled potato
  • To this add the prepared masala and chopped coriander
  • Divide into small sized balls and flatten to form shammi kebabs or cutlets
  • Serve them hot with chutney or sauce and a cup of steaming hot tea or coffee

Bajra, Carrot and Onion Mini Uthappa


Ingredients:

¼ cup whole Bajra, soaked for 8 hours and drained

1 ¼ cups Bajra flour

Salt to taste

½ cup grated carrot

½ cup finely chopped onions

1 ½ tsp finely chopped green chillies

1 tsp garlic paste

¼ cup finely chopped coriander leaves

1 ½ tbsp. lemon juice

¼ tsp turmeric powder

1 ½ tspchilli powder

Oil for cooking

Method:

  • Combine the whole bajra, ½ cup of water and salt in a pressure cooker, mix well and pressure cook for 5 whistles.
  • Allow the steam to escape before opening the lid. Drain the water and keep the cooked whole bajra aside.
  • Combine all the ingredients, along with whole bajra and 1 ½ cup of water in a deep bowl and mix well.
  • Heat a non-stick tava and grease it lightly with oil.
  • Pour ¼ cup of batter over it and tilt the tava lightly to spread the batter evenly. Cook on medium flame till it turns golden brown in colour from both the sides.
  • Repeat step 5 to make more uthappas.
  • Serve immediately.

Jackfruit Seed Roast

jackfruit roast

 Ingredients:

Jackfruit seeds – 1 cup

Oil – 2 tsp

Mustard seeds – 1 tsp

Onion (small) – 1

Garlic cloves – 4

Green chilies – 3

Red chili powder – 2 tsp

Kashmiri chili powder – 1 tsp

Turmeric powder – 1 tsp

Coriander powder – ½ tsp

Cumin powder – ½  tsp

Fennel seed powder – ½ tsp

Amchur – ¼ tsp

Chaat masala – ½ tsp

Garam masala – ¼ tsp

Salt to taste

Method:

  • Steam the jackfruit seeds
  • Slice them
  • Heat oil in a non-stick pan
  • Add mustard seeds
  • When they splutter, add finely chopped onions, garlic and slit green chilies
  • Sauté for a few minutes on medium heat till the onions become soft
  • Add all the masalas and salt
  • Sauté for some more time
  • Add the jackfruit seed slices
  • Mix well and stir-fry for five minutes
  • Add few drops of water, cover the pan and let it cook over low heat for five minutes.

I hope you will try these out right away, so that I can share many such finger licking good healthy recipes soon.

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Hungry Kya! Here are 5 nutritious snacks recipes

paneer-wrapAlong 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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Kid’s Salt intake linked to Obesity Risk & 5 ways to Use less Salt


Children who consume a high amount of salt are likely to consume more sugary beverages, putting them at risk of unhealthy weight gain and obesity, Says a new study published online in journal Pediatrics.

Researchers at Deakin University’s Centre for Physical Activity and Nutrition Research analysed data from the 2007 Australian National Children’s Nutrition and Physical Activity Survey, which collected diet and physical activity information from 4,283 children aged 2 to 16 years. The researchers looked at the children’s consumption of dietary salt, fluids and sugar sweetened drinks.

They found 62% reported consuming sugar-sweetened drinks. In this group, children who consumed more salt consumed more fluid and in particular more sugar-sweetened drinks. Children who consumed more than one sugary drink per day were 34% more likely to be overweight or obese. They also found that for every one gram of salt consumed per day, the children drank 46 grams more fluid, with those who reported consuming sugar sweetened drinks, drinking 17 grams more for every one gram of salt.

Previous Deakin research has shown children are eating around 6 grams of salt a day or four times more than is recommended. The researcher said, together with the results of this new study, it is becoming even clear that there is a need to keep a closer eye on how much salt our children eat to help ensure they lead long and healthy lives.

They also concluded that High salt diets not only put children at risk of serious long-term health problems, such as developing high blood pressure later in life which is a major cause of stroke and heart disease, they are likely to be contributing to the rates of overweight and obesity. 

So here are 5 ways to Use less Salt

Sodium chloride (salt) is essential to the body. The Sodium in salt helps transmit nerve impulses and contract muscle fibres. Working with potassium, it balances fluid levels in the body. But, you only need a tiny amount of salt to do this, less than one-tenth of a teaspoon. The Average American gets nearly 20 times that much.

The body can generally rid itself of excess sodium. In some people, though, consuming extra sodium makes the body hold onto water. This increases the amount of fluid flowing through blood vessels, which can increase blood pressure.

Most of the salt that we consume comes from prepared and processed foods. The leading culprits include snack foods, sandwich meats, smoked and cured meat, canned juices, Canned and dry soups, pizza and other fast foods, and many condiments, relishes, and sauces-for starters. But enough comes from the salt shaker that it’s worth finding alternatives.

Here are 5 ways to cut back on sodium when cooking or at the table:

  1. Use spices and other flavour enhancers: Add flavour to your favourite dishes with spices, dried and fresh Herbs, roots (such as garlic and Ginger), citrus, vinegar, and wine. From black pepper, cinnamon, and turmeric to fresh Basil, Chili Peppers, and lemon juice, these flavour enhancers create excitement for the palate – and with less sodium.
  1. Go nuts for healthy fats in the kitchen: Using the right healthy fats – from roasted nuts and avocados to Olive, canola, soybean, and other oils – can add a rich flavour to foods, minus the salt.
  1. Sear, sauté, and Roast. Searing and sautéing foods in a pan build flavour: Roasting brings out the natural sweetness of many vegetables and the taste of fish and chicken. If you do steam or microwave food, perk up these dishes with a finishing drizzle of flavourful oil and squeeze of citrus.
  1. Get your whole grains from sources other than bread: Even whole-grain bread, while a healthier choice than white, can contain considerable Sodium. And bread contains salt, not just for flavour but to ensure that the dough rises properly. You can skip that extra salt when you use whole grains outside of baking. Try a Mediterranean-inspired whole-grain salad with chopped vegetables, nuts, and legumes, perhaps a small amount of cheese, herbs and spices, and healthy oils and vinegar or citrus. For breakfast, cook up steel-cut oats, or other intact whole grains with fresh or dried fruit, and you can skip the toast (and the extra sodium).
  1. Know your Seasons, and, even better, your local farmer: Shop for raw ingredients with maximum natural flavour, thereby avoiding the need to add as much (if any) sodium. Shop for peak-of-season produce from farmers’ Markets and your local supermarket.

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Dressings/Seasonings : The “MAKE-UP” to your Salads/Soups

salad-dressing

DRESSINGS and SEASONING’S to foods is what make-up is to your face. The wrong types can make you look cakey and fake. Similarly, the wrong choice of toppings to your foods can mask the benefits of your salads, soups or sautéed veggies.

Now the next question rushing through your mind would be: So what’s the swap?
I agree sometimes the condiments make the meal; but the wrong ones are not at all goal friendly.  These 6 swaps can help you slash the fat content and boost nutrients — without sacrificing the flavours !

1. EAT THIS : Avocado / Nut butters , NOT THAT : Butter .

Let’s go natural and explore the benefits of Nature’s butter: Avocado. Factory made butters can mean a lot of saturated fat, sodium and preservatives. The avocado fruit is loaded with good fats   (heart healthy) called MUFA’s. Plus it has loads of Vit E (anti-oxidant) and Potassium (important for cardiac health and muscular contractions). It also can help to de-bloat since it acts as a natural diuretic.

All nuts are rich in omega-3 fatty acids so grinding them can give a buttery texture. Make them into a paste with a slight drizzle of olive oil, sprinkle some Himalayan pink salt/Kosher salt and Voilà ! Walnut, peanut, almond, cashew, hazelnuts. you just name it!

USE: Spread it on your whole wheat toast, add a dollop of it to oatmeal and enjoy the creamy goodness knowing that per tablespoon, it packs 3/4 fewer calories. You could even take a tablespoon of it to stave off afternoon hunger pangs.

2. EAT THIS : Hummus / Thick yoghurt , NOT THAT : Mayo

Is it the white creaminess of mayo that makes you reach out for that jar ? You must try Hummus. This switch results in half the fat for double the amount and since its made from garbanzo beans and garlic, it can boost your intake of protein, minerals and antioxidants.
What more? Add some cilantro or mint leaves for some flavour. You will seriously forget mayo.

Or, blend yogurt, lemon juice, pepper and spices. Yogurt provides a smooth, creamy consistency and it easily absorbs flavors you add to it, so a spoonful or two is sure to be delicious. Its rich in gut friendly bacteria, protein and calcium. Something that the mayo missed out on.

USE : Try it on an open faced sandwich , a whole wheat wrap or as a dressing to a salad.

3. EAT THIS : Vinaigrette  , NOT THAT : Ranch

There is a bonus over here. Vinegar has been shown to control blood sugar levels and curb fat gain. The pectin content in it makes you feel fuller for longer.

Feel free to add variations like: apple cider vinegar, balsamic vinegar, rice vinegar, wine vinegar.  It all becomes even more interesting with the addition of herbs, spices and flavourings. Ginger, garlic, basil, oregano, dill, black pepper, mint and mustard are all perfect examples.

For some reference, you could visit : http://paleoleap.com/salad-dressing-and-vinaigrettes/

USE: Drizzle it on your salads, marinate the veggies and roast them , in sautéed vegetables , add them to soups.

4. EAT THIS :Spicy Mustard / Home-made Salsa , NOT THAT : Ketchup.

Let us strictly say NO to ketchup. Each tablespoon packs about a teaspoon of HIGH FRUCTOSE CORN SYRUP aka Refined Sugar. It’s said that one fourth of a bottle of ketchup is sugar. Ketchup lovers.. Hope you are listening?
Kick up the flavour with Mustard (commonly Dijon mustard) . The presence of cancer fighting anti-oxidants similar to the ones present in broccoli or cabbage is like an added feather.

Salsa are typically made of tomatoes, onions, chilies and cilantro. It’s rich in cancer fighting lycopene. You can easily make a large batch and let it sit in your fridge for a couple of days.

USE: It’s actually a part of Mexican cuisine, but goes well with sandwiches, lentil pancakes , vegetable dips.

5. EAT THIS : Fruit purées , NOT THAT : Jam/Marmalades 

Not even kids! This one again has a LOT of sugar and preservatives. Cook the fruits from your favourite jams, such as strawberry, apple, guava, in a saucepan at medium heat with water. Add water if you want a spreadable purée. Use fresh mint, lemon rind, cinnamon or nutmeg to enhance flavours without adding sugar.

USE : It can be used very much like the jam, in between breads , as a flavour to yoghurt , breakfast cereals, etc.

6. EAT THIS : Nuts/seeds, NOT THAT : Croutons

Crave for that CRUNCH ? Whether they’re whole-wheat or white, baked or fried, croutons don’t offer much nutritional value. Only fat and bad carbs.
Try tossing crunchy veggies like bell peppers (best if coloured), celery, carrots strips or heart-healthy nuts and seeds. Seeds can be anything like, sunflower, flaxseeds, sesame, pumpkin , watermelon.
USE: Croutons are generally add-ons to salads and soups. So next time you hit the salad bar, skip the croutons (even if it says ‘whole-wheat’) and ask for some nuts/seeds.

This is what I could put up together. I mainly emphasise on Soups, Salads and Whole wheat toasts, since these are trending at the moment in the quest for something healthy to eat when we go out.

Sadly, the Sauces and Seasonings block their nutritional punch and make your efforts go down the drain. So let these swaps still keep you in love with lettuce and at the same time tantalize your taste buds.

(Wondering, how to go about it ? Read this blog on Summer Salads by Coach Manisha :https://goqii.com/blog/tag/summer-salad/ and dress it up taking help from above. )

Disclaimer: People with nut allergy do not try the salad dressing and salads that contain nuts.

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