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

ALOO CHANA CHAAT (POTATO AND CHICK PEAS SALAD)

Ever since I started using tinned chick peas, making anything with them as a main ingredient seems so easy. I always have a couple of tins handy at home, especially because my kids love Chole! Today for a change I though will make something healthier with chick peas, so here is a nutritious and filling Aloo Chana Chaat.

This is what you’ll need

Chick peas: 1 tin (drained, 250 gms)

Onion: 1 (chopped)

Tomato: 1 (chopped)

Potato: 1 (boiled and cubed)

Green chillies: 2 (chopped)

Ginger: 1/4tsp (chopped)

Roasted jeera (cumin) powder: 1/2tsp

Chaat masala: 1tsp

Chilli powder: 1tsp

Lemon: 1/2

Coriander leaves: 2tsp (chopped)

Salt to taste

Let’s get cooking

1. If tinned chick peas are not available, soak a cup of chick peas over night and pressure cook them (for 2 whistles) the next day. Cool and they are ready to use.

2. Mix all the ingredients listed and serve immediately.

3. Can be eaten cold or as soon as it is prepared.

Approximate preparation and cooking time: 20 minutes

Serves: 3-4

OATS CHAAT

This quick and easy to make tangy snack is perfect for those who are health conscious. Not that if you aren’t you can’t have it. Thanks once again to Tarla Dalal for this delicious healthy snack! The original recipe used Kala chana, but I had kabuli chana handy, so used that instead.

This is what you’ll need

Quick cook oats: 1 cup

Beaten yoghurt: 1 cup

Tomatoes: 1/4 cup (finely chopped)

Kabuli chana: 2tbsp (cooked)

Chilli powder: 2tsp

Cumin powder: 1tsp

Rock salt: 1/2tsp

Sweet chutney: 2tbsp

Chaat masala: 1tsp

Salt to taste

To garnish

Coriander leaves: 1tsp ( finely chopped)

Pomegranate: 3tbsp

For Sweet Chutney

Dates: 5

Jaggery: 2tbsp

Tamarind: Pea sized ball

Chilli powder: 1/2tsp

Cumin powder: 1/4tsp

Rock salt: 1/2tsp

Salt to taste

To prepare the chutney, deseed the dates and boil in a little water until soft. Grind to a paste along with the rest of the ingredients and use as required.

Let’s get cooking

1. Dry roast the oats in a pan for 3-4 minutes and keep aside.

2. Mix yoghurt, tomatoes, chilli powder, cumin powder, half of the sweet chutney, rock salt and salt.

3. Add the chana along with the oats and mix well.

4. Serve immediately garnished with coriander leaves, pomegranate, chaat masala and rest of the sweet chutney.

Approximate preparation and cooking time: 20 minutes

Serves: 3-4

* The oats absorbs the yoghurt very quickly so mix and serve at once.

* If too thick you can dilute with a little water.

 

ZESTY ASPARAGUS SALAD

Asparagus has always been one of my favourite vegetables, be it in a salad, grilled or boiled. Was tired of eating calorie rich food, so for a change decided to make a healthy light salad.

This is what you’ll need

For the salad

Asparagus: 1 bunch ( around 8-10 tips)

Mixed salad leaves: A handful

Cherry tomatoes: 6 (halved)

Red onion: 1/2 (sliced)

Orange: 1 (peeled and sliced)

Sesame or poppy seeds: To garnish

For the dressing

Virgin olive oil: 2tsp

Orange juice: 3tbsp

Orange zest: 1/2tsp

Vinegar: 1/2tsp

Sugar: A pinch (optional)

Salt and pepper to taste

Let’s get cooking

1. Boil the asparagus for 2 minutes, drain and keep aside.

2. Prepare the dressing by mixing all the ingredients listed under dressing.

3. On a plate spread the mixed salad greens.

4. Top with the cherry tomatoes and sliced onions.

5. Add the asparagus and oranges.

6. Lastly sprinkle the dressing evenly over the salad.

7. Garnish with sesame or poppy seeds and serve immediately.

Approximate preparation and cooking time: 10 minutes

Serves: 2-3

 

 

SANDWICH SKEWERS

Sandwiches sure are a saviour snack for all parties, and when presented in innovative ways can make a party more fun, especially a Kids Party! Made regular sandwiches but on skewers for a change. ūüôā

This is what you’ll need

Brown bread slices: 4

Cheese: 10 ¬†1″ square pieces

Cherry tomatoes: 3

Cucumber: 1/4 (cut into thin roundels)

Lettuce leaves: Few

Skewers: Few

Dips of your choice (Optional)

Let’s get cooking

1. Cut the bread slices into one inch squares.

2. Halve the cherry tomatoes.

3. Arrange the ingredients onto skewers in any order that you like and serve.

Approximate preparation and cooking time: 15 minutes

Serves: 2-3

* You can choose any other filling for the sandwiches like olives, onions, chicken (for non vegetarians)

* You could also apply any topping on the bread slice like peanut butter, chutney or jam.

 

 

 

 

 

MASOOR DAL SOUP (RED LENTIL SOUP)

This is what you’ll need

Red lentils: 1 glass

Garlic: 3 cloves

Tomato puree: 2tbsp

Cloves: 2

Salt

Oil

Let’s get cooking

1. Wash the dal and keep aside.

2. Roast the cloves in a little oil for 30 seconds.

3. Add the garlic and brown it.

4. Add this to the washed lentils and pressure cook.

5. When cool, make a puree in the mixer.

6. Dilute as required, add the tomato puree, salt, boil again and serve hot.

Approximate preparation and cooking time: 30 minutes

Serves: 3-4

MANGETOUT AND BEAN SPROUT STIR FRY

Today was dedicated to Tarla Dalal’s Chinese cooking! Made vegetable stewed noodles and this seemed like a nice accompaniment to go with it.

This is what you’ll need

Mangetout (also known as snow peas): 1 cup

Bean sprouts: 1/2 cup

Garlic: 6 cloves (chopped)

Chilli flakes: 1tsp

Soya sauce: 1tsp

Butter: 2tsp

Oil: 1tsp

Salt and pepper to taste

Let’s get cooking

1. Blanch the mangetout in salted boiling water for 5 minutes. Drain and keep aside.

2. Melt the butter in a wok and add the oil to it.

3. Add the garlic and stir for a minute.

4. Add the mangetout, bean sprouts, soya sauce, chilli flakes, salt and pepper. Toss well and stir fry for a few minutes.

5. Serve immediately.

Approximate preparation and cooking time: 10 minutes

Serves: 2

 

 

MIRCH KE BHUTTE (CORN IN GREEN CHILLI PASTE)

I was wondering what quick starter/snack I could make with the tinned corn I had, and came across a recipe by Nita Mehta of Mirch ke Bhutte. Ready in less than 5 minutes and tasty too.

This is what you’ll need

Sweet corn: 2 cups

Green chillies: 10-12 (ground to a paste with salt)

Butter: 1tbsp

Salt to taste

Let’s get cooking

1. Melt the butter in a pan. Add the green chilli paste, along with the corn and cook for 5 minutes.

2. Add some water, if required. Mix well and cook for  another couple of minutes.

3. Serve hot with a dash of lime if required.

Approximate preparation and cooking time: 10 minutes

Serves: 3-4

HOT N SPICY PRAWN KEBABS

 

This is what you’ll need

King prawns: 25

Green Chillies: 4

Garlic: 8 flakes

Chilli powder: 11/2tsp

Pepper powder: 1/2tsp

Turmeric powder: 1/2tsp

Vinegar: 1-2tsp

Garam Masala: 1tsp

Yoghurt: 2tbsp

Lime juice: 2tsp

Salt to taste

Lets’s get cooking

1. Clean and devein the prawns.

2. Grind the garlic and green chillies with the vinegar to a paste.

3. Put all the ingredients in a large bowl. Marinate the prawns in it for about an hour.

4. Thread onto skewers and grill until done.

5. Serve with a dip of your choice and a dash of lime.

Approximate preparation and cooking time: 30 minutes (excluding marination time)

Dietician’s Note

Prawns are rich in proteins, vitamins and also minerals.

They are low calorie and  fat. Although prawns have a high cholesterol content, they are low in saturated fat, which is the fat that raises cholesterol levels in the body.

Minerals such as calcium, which are present in prawns are useful for maintaining healthy teeth and bones.

 

CABBAGE AND PEPPER UPKARI (CABBAGE PEPPER STIR FRY)

This is what you’ll need

Cabbage: 100gms

Green pepper: 1

Spring onions: 3

Mustard seeds: 1tsp

Green chillies: 2

Udad dal: 1/2tsp

Curry leaves: Few

Salt to taste

Oil

Let’s get cooking

1. Slice the cabbage, pepper and spring onions thin.

2. Slit the green chillies.

3. Heat the oil in a pan. Season with mustard seeds, udad dal, green chillies and curry leaves.

4. Add the spring onions and sauté for a minute.

5. Add the cabbage and peppers, along with salt and fry until the vegetables are just done, not soft but crunchy.

6. Serve with rice and dal or eat as a stir fry.

Approximate preparation and cooking time: 20 minutes

Dietician’s Note

Cabbage and peppers are rich in many nutrients and their fat content is very low.

Vitamin C in cabbage, reduces free radicals in your body which are the basic causes of ageing. It also helps repairing the wear and tear in the body. Thus it is very helpful in treating ulcers, certain cancers, strengthening immune system and healing of wounds and damaged tissues.

Cabbage is very rich in fibre which helps retain water and forms the bulk of the food and the bowels. Thus it is a good cure for constipation and related problems.

Cabbage is a low-glycemic food, which will help control blood sugar and insulin. Controlling blood sugar and insulin are keys to weight loss.

Peppers also provide fibre that can help lower high cholesterol levels, another risk factor for heart attack and stroke.

They are excellent sources of vitamin C and vitamin A both of which have very powerful antioxidants. These antioxidants work together to effectively neutralize free radicals, which are major players in the build up of cholesterol.

For atherosclerosis and diabetic heart disease, peppers also contain vitamin B6 and folic acid.

 

 

 

 

SPICY PANEER KEBABS

This is what you’ll need

Paneer (cottage cheese) : 400gms

Yoghurt: 3tbsp

Ginger, garlic, green chilli paste: 1 1/2tbsp

Turmeric powder: 1/2tsp

Chilli powder: 3/4tsp

Coriander powder: 1tsp

Cumin powder: 1/2tsp

Fennel seed powder: 1/4tsp

Kasuri methi: 1tbsp

Salt to taste

Butter: 1tbsp

Let’s get cooking

1. Marinate the paneer cubes with  all the ingredients, except butter.

2. Keep for around 15 minutes.

3. Arrange on skewers along with onions and peppers or vegetables of your choice. Brush with butter.

4. Grill at 180 degrees until light brown. Serve with a dash of lime and chutney.

Approximate preparation and cooking time: 45 minutes

Dietician’s Note

Paneer is a rich source of calcium. This helps in building strong teeth and bones.

Including paneer in the diet helps to give the health benefit of providing the protein required by the body for growth and renewal.

Paneer is a good source of protein and calcium, especially for vegetarians.

This dish is a good choice for those on weight reduction diets, since the use of fat is minimal. Paneer made from skimmed milk can be used.

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