Bored of trying out the same old curries with Brinjal/ Aubergine. Why not have a go at making this spicy tangy Brinjal Pickle?? more

In a hurry, why not cook up this simple and tasty Tomato Rice. Goes well with any yoghurt raita. more

A nutritious dal, especially with its combination of different lentils. A perfect accompaniment with plain rice. more

Another unusual dessert. This time with bread!. Never thought bread would taste so good, in a sweet dish other than bread and butter pudding! more

A typical Maharashtrian snack, Misal Pav. Both filling and tasty too! more

 

Category Archives: HEALTHY EATING OPTIONS

CHICKEN SEEKH KEBAB

The kids were tired of simple food, which was actually annoying, considering the variety they get to eat every time. To pamper their tastebuds I decided to make seekh kebabs with some of the chicken mince that was left after making chicken cutlets. Came up with an easy recipe which did not require too many ingredients.

chicken seekh kebab1

This is what you’ll need

Chicken kheema/ mince: 250gms

Onion: 1 (grated)

Green chillies: 4 (finely chopped)

Ginger garlic paste: 1tsp

Garam masala: 1tsp

Chaat masala: 1/2tsp

Lime juice: 1tsp

Coriander leaves: 2tbsp (chopped)

Salt to taste

Butter or oil to shallow fry or grill

Let’s get cooking

1. Clean the mince and add it in a bowl along with the rest of the ingredients.

2. Mix it well and add on skewers. (To prevent the kebab mix from sticking to your hand, dip the hand in water a little and apply on skewer)

3. Melt the butter in a griddle and place the skewers on the griddle. Cook until the kebabs are evenly browned, turning occasionally until done. Alternately, brush with butter and place on a grill. Cook until done.

4. Serve hot with a salad and raita or sauce of your choice.

chicken seekh kebab

Approximate preparation and cooking time: 35 minutes

Serves: 4

chciekn seekh kebab3

 

 

COURGETTE BESAN SUBJI (COURGETTES IN CHICKPEA FLOUR)

I rarely use courgettes in daily cooking, and even when I do it is in Italian dishes. Had prepared a pasta sometime back and was not able to use up all the courgettes, so had this one lying in the fridge for quite a few days. This quick no onion, no garlic jain recipe on www.cookingandme.com caught my eye and I wanted to try it out instantly!

This is what you’ll need

Courgettes: 2

Besan (chickpea flour): 3tbsp

Rice flour: 1tbsp

Chilli powder: 1 and 1/2tsp

Turmeric powder: 1/2tsp

Hing (asafoetida): 1/2tsp

Mustard seeds: 1tsp

Cumin seeds: 1/2tsp

Curry leaves: Few

Oil: 2tsp

Salt to taste

Let’s get cooking

1. Wash and cut the courgettes into one inch cubes and put in a bowl. (You can peel them if you like, but I prefer them a bit crunchy, so left the skin on)

2. Add the besan, rice flour, chilli powder, turmeric powder, hing and salt to the courgette pieces and mix well. Let it marinate for 15 minutes.

3. Heat oil in a wide pan and season with mustard seeds, cumin seeds and curry leaves.

4. Toss in the marinated courgettes and mix well, so that the oil coats the mixture well.

5. Sprinkle some water on this, cover and let it cook on a low flame. Stir in between making sure it does not burn.

6. Once done, remove from flame and serve hot with phulkas, bhakris or rice and dal.

Approximate preparation and cooking time 25 minutes

Serves: 3-4

 

 

SOYA GRANULES PARATHA

Kheema is an all time favourite at home, be it kheema pav, kheema cutlets or even parathas. I have tried similar dishes with the vegetarian option for kheema, using soya granules. Today’s recipe is Soya granules parathas and it was a great hit at home!

This is what you’ll need

Whole wheat flour: 2 cups

Soya granules: 3/4 cup

Onion: 1/2 (finely chopped)

Ginger: 1/4″ piece (grated)

Garlic: 3 cloves (finely chopped)

Green chillies: 4 (finely chopped)

Turmeric powder: 1/2tsp

Cumin powder: 1/2tsp

Garam masala powder: 1tsp

Ajwain (carom seeds): 1/4tsp

Badishep (fennel seeds): 1/2tsp (optional)

Coriander leaves: 2tbsp (finely chopped)

Salt to taste

Oil to roast parathas

Let’s get cooking

1. Knead the dough adding a little salt, cover and keep aside.

2.  Wash and drain the soya granules well.

3. To prepare the filling, add half a cup of water to the soya granules and boil the mixture for two to 3 minutes. Keep aside.

4. In another pan, heat oil and add the onions. Saute until transparent and then add the ginger, garlic and green chillies. Fry for another minute.

5. Now mix in the dry powders i.e. turmeric powder, cumin powder, garam masala and also the ajwain and badishep.

6. Next add the soya granules along with salt and the coriander leaves. Mix well and cook till the mixture is dry. Keep this filling aside.

7. To make the parathas, roll out a small portion of the dough to around 1.5 to 2cms diameter. Place 2 to 3tsp of the filling in the centre, fold and flatten. Roll out into parathas.

8. Heat a tawa and fry the prepared parathas on a how tawa, using oil. Cook until evenly brown on both sides.

9. Serve hot with yoghurt.

Approximate preparation and cooking time: 45 minutes

Serves: 4

Dietician’s Note

Soya granules are high in protein and can be used as a healthy and economical meat substitute.

Low in fat. Low in sodium. May reduce the risk of heart disease and hence easy and health food for diabetics and heart patients.

They are also rich in vitamins, minerals, isoflavones and lecithin, nutrients which have been found to help lower cholesterol, prevent cancer and loss of bone mass.

 

MIXED MELON SALAD

The sun has been out and shining for almost a week now. So much so that it was actually beginning to get hot!! To beat the heat I came up with this colourful mixed melon salad. Not only a great way to beat the heat but also quick and easy to prepare.

This is what you’ll need

Mixed melons: 3 cups (I used a mix of watermelon, cantaloupe melon and galia melon)

For the dressing

Olive oil: 2tbsp

Honey: 1tbsp

Lime juice: 1tsp

Chilli flakes: 1tsp

Salt and pepper to taste

Let’s get cooking

1. Cut the melon into half and using a melon baller, scoop out the melon flesh. Alternately peel and chop the melon into bite sized pieces.

2. Mix all the ingredients listed under dressing in a salad shaker and shake well.

3. Pour this dressing over the chopped melon and toss gently.

4. Serve immediately.

Approximate preparation time: 7 minutes

Serves: 3-4

MAKAI KA DHOKLA (STEAMED CORN CAKES)

Another tasty snack that I tried preparing after finding this recipe on the Tarla Dalal website. All of us at home really like dhoklas apart from being tasty, they are healthy too! Luckily for me I had a packet full of makai ka atta and did not know what else I could make with it other than Makai Ki Roti, until I saw this. Thank you Tarla Dalal for another great recipe!

This is what you’ll need

For the Dhokla

Makai ka atta (corn meal): 1 cup

Sour yoghurt: 1/2 cup

Warm water: 1/2 cup

Sweetcorn kernels: 1/2 cup

Green chilli and ginger paste: 2tsp

Eno fruit salt: 1tsp

Sugar: 2tsp

Lime juice: 1tsp

Hing (asafoetida): 1/4tsp

Turmeric: A pinch (optional)

Oil: 1tsp

Salt to taste

For tempering

Mustard seeds: 1tsp

Sesame seeds: 1tsp

Hing (asafoetida): 1/2tsp

Oil: 1tsp

Coriander leaves for garnishing

Let’s get cooking

For the dhokla

1. Add the corn meal, yoghurt and water in a bowl and mix well to a paste. Add a few tablespoons of more water if the mixture is too thick. Let this stand for at least 30 minutes.

2. Add the sweetcorn, green chilli ginger paste, lemon juice, sugar, asafoetida, oil and salt. Mix well.

3. Pour in the fruit salt and gently mix. Pour into a greased thali and steam for 15 to 20 minutes.

For the tempering

1. Heat the oil in a pan and season with mustard seeds, sesame seeds and asafoetida.

To serve the dhokla

1. Cut the dhokla into one inch squares and pour the seasoning over it evenly.

2. Garnish with chopped coriander leaves and serve hot with a chutney of your choice.

Approximate preparation and cooking time: 1 hour

Serves: 4

 

 

 

SWEET POTATO CUTLETS/ KEBABS

Cooking has always been a hobby and cooking for others even more! So when I joined the gym, it was a little food treat for my friends there whenever I could. On one such occasions I had taken Ragda Patties for them and while they relished it, a foodie, fitness freak friend of mine said she would have eaten more had the cutlet/ kebab been made with sweet potato ( a healthier option) Ever since she said that to me I have meaning to try making them at home. Somehow got so busy with other things and the months sped by! It completely slipped my mind, until today! It was not very difficult to think of a specific recipe beacuse I have made potato cutlets previously. With a few alterations to that came up with the healthy and really tasty recipe!

This is what you’ll need

Sweet potatoes: 4

Carrots: 2 (peeled and grated)

Green chillies: 4 (finely chopped)

Coriander leaves: 2tbsp (finely chopped)

Garam masala: 1tsp

Amchur: 1tsp

Salt to taste

Semolina: To coat the cutlets

Oil for shallow frying

Let’s get cooking

1. Pressure cook the sweet potato. Once it cools open the pressure cooker, drain out all the water, peel the sweet potato and mash well.

2. Add the carrots, green chillies, coriander leaves, garam masala, amchur and salt to the mashed potato and mix well.

3. Shape into round cutlets, flatten between the palms, coat with the semolina and keep ready.

4. Heat the oil and once hot shallow fry the cutlets until evenly brown. Turn over and cook again. Drain on a kitchen towel.

5. Serve hot as a snack or starter with ketchup or a spicy chutney of your choice.

Approximate preparation and cooking time: 4o minutes

Serves: 4

 

 

MUSHROOM AND BLACK PEPPER SOUP

A refreshing soup to beat the gloomy, cold almost wintry weather. Quick to make and nutritious too!

This is what you’ll need

Mushrooms: 250gms

Onions: 2

Butter: 2tbsp

Cornflour: 1 and a 1/2tbsp (dissolved in half cup of warm water)

Vegetable stock: 3 cup

Soya sauce: 1tsp

Vinegar: 1tsp

Coriander leaves: 2tsp (finely chopped)

Pepper corns: 2tsp (coarsely crushed)

Salt to taste

Let’s get cooking

1. Chop the onions and mushrooms  finely and keep aside.

2. Heat butter in a saucepan.

3. Add the onions and sauté for a minute.

4. Add the mushrooms and fry for a few minutes.

5. Add the vegetable stock and bring the mixture to a boil.

6. Add the cornflour, soya sauce, vinegar, salt and pepper.

7. Bring to a boil and lower the flame.

8. Add the coriander leaves and boil once more.

9. Serve hot with garlic bread.

Approximate preparation and cooking time: 30 minutes

Serves: 4

Dietician’s Note

Mushrooms contain around 80% water and are low in sodium and fat. Hence ideal for people on weight reduction diets and hypertensive people.

The salt can be substituted for low sodium salt for hypertensive patients.

Mushrooms are an excellent source of potassium, a mineral that helps lower elevated blood pressure and reduces the risk of stroke. Again making it a good option for people with high blood pressure and cardiovascular diseases.

 

AMRITSARI TAWA FISH FRY (PAN FRIED AMRITSARI FISH)

It seemed like ages since I had made fish at home and once something comes to my mind, it has to be made as soon as possible!! Indianhealthyrecipes.com had a pan fried version of the popular Amritsari Fish Fry and I decided to make that. Made a few modifications to the original recipe. I chose to use Cod fillets, since they are easily available and fleshy too. Haddock or any other fish should work just as well. It turned out yummy, cleaned off the plate even before I knew!

This is what you’ll need

Fish fillets: 500gms

Ginger garlic paste: 2tsp

Chilli powder: 2tsp

Turmeric powder: 1/2tsp

Tandoori masala: 2tsp

Amchur (dry mango powder): 1/2tsp

Garam masala: 1tsp

Kasuri methi: 1tbsp

Vinegar: 1tbsp

Besan (gram flour): 3tbsp (dry roasted)

Ajwain (carom seeds): 1tsp

Coriander leaves and lemon wedges to garnish

Salt to taste

Oil: 2tbsp

Let’s get cooking

1. Clean and pat the fillets dry. Make 2 inch pieces.

2. Prepare the marinade by mixing the ginger garlic paste, chilli powder, turmeric powder, tandoori masala, garam masala, kasuri methi, amchur, vinegar, salt and half of the besan in a bowl.

3. Add the fish pieces and mix until well coated. Sprinkle a little water (2-3tbsp) if required. Keep aside for 10 to 15 minutes.

4. Heat the oil in a pan and add the ajwain. Once it sputters add the fish pieces.

5. Let the fish cook for 2 minutes. Sprinkle the besan on top and carefully turn the fish. Fry until evenly brown.

6. Remove from flame and serve hot garnished with coriander leaves and lemon wedges.

Approximate preparation and cooking time: 30 minutes

Serves: 4

* I fried the fish in 2 batches. It made it easier to cook the fish.

 

 

 

 

WATERMELON PIZZA

This idea for a healthy fruity pizza came to my mind out of the blues. I thought it would make a very appealing and tempting snack for kids who might be fussy when it comes to eating their 5 a day portions of fruits and vegetables. I have to admit that I have one right in my house! This is very easy and quick to make too!

This is what you’ll need

Watermelon: Cut into rounds (2 full circles)

Strawberries: 2

Pineapple: 2 slices

Kiwi: 1

Blueberries: 10

Grapes: 3-4

Cashew nut pieces: To garnish

Let’s get cooking 

1. Cut the fruits into one inch pieces and keep aside.

2. Take the watermelon rounds and place them on a flat tray/ plate.

3. Spread the fruits evenly on each round.

4. Garnish with cashew nut bits. Cut into slices and serve as a snack or even a dessert!

Approximate preparation time: 10 minutes

Serves: 3-4

 

 

CARROT AND PEAS CURRY

After a long vacation back home it was again time to get back into the kitchen! Still in the holiday mood, so to start with I made a simple curry to go with chappatis.

This is what you’ll need

Carrots: 3

Peas: 1 cup (I used frozen)

Onion: 1

Cumin seeds: 1tsp

Chilli powder: 1tsp

Turmeric powder: 1/4tsp

Kitchen king masala: 1tsp (you can also use garam masala)

Ginger: 1/4″ piece (grated)

Water: 1 cup

Oil: 1tsp

Salt to taste

Let’s get cooking

1. Peel the carrots and onion. Chop into one inch sized cubes.

2. Heat the oil in a pan and season with cumin seeds.

3. Add the onions and grated ginger. Saute until the onions are transparent.

4. Add the chilli powder, turmeric powder and fry for another 2 minutes.

5. Add the chopped carrots, along with one cup of water. Cover and cook until the carrots are almost done.

6. Add the peas, kitchen king masala and salt. Cover and cook again for another 5 to 7 minutes.

7. Cook until almost dry. Serve hot with chappatis. ( you can leave a little bit of gravy if you prefer)

Approximate preparation and cooking time: 30 minutes

Serves: 3-4

Dieticians Note

Carrots and peas ate both low in fat, but are rich in vitamins and minerals.

Peas are rich in protein and carrots are rich in Vitamin A.  

High fibre content in both the vegetables, make them a good choice for those on weight reducing diets.

They are also rich in anti oxidants, which protect against cardio vascular diseases.

 

 

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