Tag Archives: healthy

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

 

 

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.

 

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

 

 

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

 

 

BEETROOT SOUP

I got the idea for this soup from a recipe I found on Tarla Dalal’s website, made some myself with a few modifications to suit our taste. My husband loves the flavour of garlic and I thought it would enhance the flavour of this soup.

Beetroot and in a soup is a double treat in terms of taste and health. Hope you’ll enjoy it as much as I did.

This is what you’ll need

Beetroot: 1 big

Onion: 1

Cornflour: 1tbsp

Vegetable stock or water: 1-2 cups

Green chilli: 1

Garlic: 4 cloves

Cream: 2tbsp

Lemon juice: 1tsp

Butter: 1tbsp

Salt and pepper to taste

Let’s get cooking

1. Pressure cook the beetroot, peel grate and keep aside.

2. Chop the onions and garlic.

3. In a pan melt the butter. Add the chopped onions and garlic. Saute for a couple of minutes.

4. Add the cornflour and fry for a minute.

5. Add the grated beetroot, garlic and green chilli along with the stock/water and let it boil for a few minutes.

6. Once it cools down puree it.

7. Heat it once again. Add the cream, lemon juice, salt and pepper.

8. Dilute if too thick. Serve hot with bread sticks or bread.

Approximate preparation and cooking time: 30 minutes.

 

Related Posts Plugin for WordPress, Blogger...