Archive for the ‘Recipe section’ Category

MAMA MIA- It’s time for CHIA

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Now that SUMMER has set in so has my time to add Chia seeds to my daily diet.

Chia Seeds, YUP those little black and white varieties of seeds  that swell up when put in any liquid.

Benefits of adding CHIA seeds to your daily diet:-

Nutrition Content:- 1 oz CHIA SEED contains whooping 11 grams of fiber- Constipated anyone????? Yup it helps with digestion.

Approx 4-5 grams of protein

5 grams of omega 3 fatty acids

More antioxidants than Flax seeds

Contain calcium, Zinc, phosphorous

It is great for the diabetics- It is shown that Chia seeds slow down the digestive process of converting carbohydrates to sugar.

Prevents Dehydration:- chia seeds have the ability to absorb tremendous quantity of water.

Great for Weight loss as they keep you full for longer time.

Oh!!! Great for your skin and hair too 🙂 Now this is something we all girls die for. Chia is rich in protein, vitamin, minerals and of course the fiber (keeps you regular 😉 ) all help in giving you shiny skin and strong shiny hair.

By the way, you can have them any time of the year 🙂 According to Ayurvedic wisdom, Chia seeds help reduce Vata- this is the air constituent of the body, Stabilize Pitta- the fire constituent and nourishes the kapha- water and earth constituent of the body.

Below find my yummy Chocolate CHIA pudding recipe :-

 

YUMMY CHOCOLATE-CHIA BREAKFAST PUDDING

1 Fully ripe banana

2 tbsp unrolled/ organic oats

1 to 1 1/2 cup milk (skim if you r on ur way to that slim belly)

3-4 walnut halves

3-4 almonds

1 tbsp cocoa powder

2 tbsp CHIA SEEDS

Put all the ingredients except chia seeds in a blender and blend to a smoothie consistency. Add the chia seeds now and blend once again. Empty this mixture in a glass container and cover it. Refrigerate overnight and wallaaaa!!!!

No sweetener required as the ripe banana gives the desired sweetness but if it is not sweet enough for you, you can add a sweetener of your choice.

Simple way to add them in your daily diet is adding them to your favorite smoothie or your glass of buttermilk or if you are a regular exerciser like me then simply add it to bottle of your drinking water and drink during exercise.

Chia seeds absorb a lot of liquid, so are great for preventing dehydration during exercise or exposure to heat- (NOW YOU GET IT WHY I START TAKING IT IN SUMMERS 😉 ).

 

WORD OF CAUTION:-

Look for the source of your chia seeds and try to find the NON GMO and organic ones.

 

Have a wonderful summer 2014 and don’t forget to visit my blog post on MANGO

 

 

Reference:

1.  Bowden, J, Ph.D., C.N.S, (2007). The 150 Healthiest Foods on Earth,Beverly,M.A.: Fair Winds Press.

2. Grandma and momma’s WISDOM 🙂

 

 

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“The Swirly delight”- :)

Yesterday was a “PASTA”day for me all day. Several clients asked me about pasta dinners and wanted me to share a healthy recipe. Those of you who know me well know that I am an Italian food freak. Talking about pasta all day kept on making my mouth water so I decided “That’s what i am having for my dinner”.  SO here you go. My “yummylicious” pasta.

Ingredients:-

Aprox 1½ cups  pasta ( penne or bow or Fusilli  pasta)- I chose colorful fusilli

½ Red and½ green bell pepper thinly sliced

1 red onion thinly sliced

1 big tomato cut into bite size pieces

2 medium carrots thinly sliced

1 cup mushrooms

½ avocado sliced

½ cup shredded cheese ( i love cheese) or 2 boiled eggs or few sliced pieces of grilled chicken breast for protein.

2 big or 4 small cloves of garlic cut into pieces (not chopped)

1/2 tsp cumin seeds (jeera)

pinch of hing (asafoetida)

Salt , red chili flakes and black pepper (to taste)

Method:-

Cook pasta according to package direction. While pasta is cooking, heat 1 tsp of pure ghee in a non-stick pan and add the cumin seeds and hing (asafoetida) after a few seconds add the onions and garlic and cook for a min. Add rest of the veggies and sprinkle dry Italian herb mix and salt, cover and cook for another min. Drain the pasta and add it to the veggies and turn off the gas. Add the cheese and mix well. Let it cool a bit and add ½ tbsp of extra virgin olive oil, red chili flakes and black pepper and mix well.  Chop little fresh parsley and add to the pasta. Enjoy immediately 🙂

Cheese, chicken, eggs are all options of protein portion added to the pasta. Add chicken with the veggies but eggs can be added at the end. Remember you need protein at every meal.

Veggies in pasta should be left a bit crunchy so cumin and Asafoetida will prevent flatulence which may happen to some due to semi cooked veggies.

Why add pure ghee??? Please read my post on ghee for answers 🙂

Eat wholesome, be wholesome. Live it

A colorful “Treat”

Nutrition packed yummy salad

Have been so bored of the routine daal, roti, chawal type dinner so decided to do something different last night. So, grabbed myself all the veggies I had and turned it into a colorful + nutrition packed treat for my body 🙂

Here is the recipe:-

1 large red onion cut into rings

2-3 cloves of roasted garlic chopped

2 firm tomatoes cut into bite size pieces and very lightly cooked (it releases Lycopene, a strong antioxidant). Keep them  intact though. Do not over cook.

2 cucumbers cut into bite size pieces

2 carrots cut into bite size pieces and slightly steamed (easier to digest at night time)

1 packet baby spinach washed

4 eggs (boiled) or feta cheese  or handful roasted peanuts  for protein

1/4 cup extra virgin olive oil

1 tbsp pure balsamic vinegar

1 teaspoon dry Italian herb mix

salt & pepper to taste

Method:

Add all the vegetables in 1 bowl. Mix olive oil, vinegar, seasonings together in a bowl and whisk till well blended. Pour this on the vegetables and mix well to coat all the veggies. Add feta cheese or roasted peanuts to the salad or take the yellow out of 2 eggs and cut the boiled egg into four and mix with the salad.

Remember protein is essential at every meal so make sure to add some form of protein in every meal and snack.

Simply having a salad with just greens will not do you any good.

Enjoy 🙂

A “Healthful” treat

So, i am back from the wonderfully adventurous trip to Kenya. Yup!!!! The dusty SAVANNA 🙂 and brought back with me the amazing wildlife (Jungle living) experience, the unforgettable memories of family get together (met them after almost 15 long years) and of course the main “hero” of this article ” The peanut-cheese salad recipe”.

To start with a short glimpse of my trip:

Our 3 day trip to Masai Mara National Park was a lifetime experience.  Zebras, Wildebeests (ready to migrate), Lions, Cheetahs (saw a live kill- baby deer), Leopards, Elephants, grumpy and mean looking Hyenas, Hippos lazying around in the river water, Crocodiles, Rhinos, variety of Deers, Vultures, Ostriches, Giraffes and us under the vast African sky in the middle of the dusty savannah and not to miss the amazing living in a “tent” experience. We also saw the local “tribal” people known as the Masai’s, covered in red and black cloth draping and bead jewelery and learned that they still live an “almost” hunter-gatherer type of lifestyle. They even drink cow blood- WOOOO!!!!. Above all I spent fun days with uncle,aunt, cousins and their kids who had just returned from their “EUROPE” trip so lots of fun stories to share. It was during this stay that i got a chance to attend a few family “get-together s” and this was where i came across this mouth-watering starter.

NOTE: Picture link is posted on my Facebook page.

Ok now the recipe,

You need:

Roasted peanuts

Finely chopped onions, tomatoes and green chilies

Dry roasted green peas

cheese cubes (any you like) or feta cheese crumble

chopped coriander

1/2 lemon

Salt, pepper and chaat masala to taste

Mix all the ingredients together just before serving. Garnish with whole coriander and sliced tomatoes and Njoy …….

A bit on health benefits:-

Peanuts/groundnut: Actually a legume but considered as a “nut” because of its high nutritional value. Extremely rich source of antioxidant compound known as Ubiquinol-10. This antioxidant is one of the best to help detoxify bad “LDL” cholesterol, even more than vitamin E according to Harvard’s research scientist, Balz Frei (Bakhru, 2007, pg 87). Nutritional advice: add roasted (pref. unsalted) peanuts to your daily snack regimen. A handful is a good measure.

Onions: I am sure you have read my earlier post on this but just a recap. Onion is a strong antioxidant food being the richest dietary source of quercetin, a powerful antioxidant. This substance is not found in white onions. It has several anticancer compounds. It is also shown to help thin the blood, lower cholesterol, raise good “HDL” cholesterol, Ward off blood clots, fights asthma, chronic bronchitis, hay fever, diabetes, atherosclerosis and infections.Use this in limit. Excessive intake can cause gas formation and heartburn. Recent experiments found that abundant use of onions have a tendency to reduce the number of red cells and to lower the hemoglobin (Bakhru,2007, p 86).

Lemon juice: Lemon has anti-inflammatory properties. Though lemon juice is acidic in taste, its reaction in our body is alkaline. Hence, valuable in the treatment of arthritis, gout, rheumatism, sciatica, hip-joint pain (Bakhru,2007).

Tomato: A powerful antioxidant  being the major source of lycopene. It is also shown to be an anti-cancer agent.  According to the John Hopkins researchers lycopene is low in people suffering with rectal and bladder cancer (Bakhru,2007).

Coriander: Possess cooling properties.

Cheese: Good source of calcium and protein. Aaahhhh!!! my weight conscious friends don’t worry. Just cut down junk and fried food from your diet and add 1 slice of cheese a day to your diet and you will be just fine 😉

WOW!!! I had double treat 😉

Reference:

1.Bakhru, H.K. (2007). Healing through natural foods. Mumbai, India: Jaico publishing house.

Tasty “Veggie” Poha

A light and healthy snack

Ingredients:

Use a non-stick pan

Poha (thick variety) – 2 cups

Salt – to taste

1-2 small cinnamon sticks or 1/2 tsp cinnamon powder

Lime/Lemon Juice – 1 Tbsp or to taste

Sugar – to taste (optional)

Ghee – 2-3 tsp

Mustard Seeds – 1/2 tsp

1 green chili chopped or to taste

Asofoetida (Hing) – 1/8 tsp

Turmeric Powder – 1/2 tsp

Curry Leaves – 1 sprig

Onion – 1 medium  – chopped

Ginger- 1 small piece shredded

1-2 small carrots- chopped

1 cup of green peas

1 cup cut green beans

1 green and 1 red capsicum- chopped

Cilantro (Coriander Leaves) and green onion – finely chopped for garnishing

Method:

1. Gently rinse Poha with water for about 2-3 times.
2. Drain out the water and leave aside.
3. Heat ghee in a medium non-stick pan on medium heat.
4. Add mustard seeds and let them pop.
5. Add  Turmeric Powder, Curry Leaves and Ginger.
6. Cook  for 20-30 seconds and add Asofoetida, Onions, salt and Green Chilies.
7. Cook onions for 1-2 minutes until translucent and add all veggies + sugar.
8. Mix well, add some water (just to cover the veggies) cover the pan and cook veggies until tender but not mushy.

9. Fluff up Poha with a fork and add it to the pan.

10. Mix well. Sprinkle with a little water if Poha have dried out too much.
11. Garnish with chopped Cilantro and spring onions.

ENJOY 🙂

Nutritious bengali style Khichri- “My way” :D

Hello my holistic friends,

I know i am posting a recipe after a long break. Actually my husband loves khichri. He can  have khichri almost every night. I know it is healthy so i try to make it for him at least twice a week but by adding some variety. So today i made “Bengali style Khichri” and thought to share the recipe with all of you.

Ingredients:

1 cup rice

1 cup masoor daal

1 Tbsp chana daal

1 +1/2 cups yellow mung daal

1 bay leaf

2 Green cardamom

1 cinnamon stick

2  cloves

1/2 tsp cumin seeds

1 Onion sliced

3 medium potatoes sliced

1/2 cup peas, chopped carrots,chopped green and red bell peppers and cauliflower florets

1/2 tsp ginger+garlic paste

salt to taste

 1 1/2 tsp Immunity mix (mentioned in my Immunity stimulating foods post),

 1 tsp ghee

Method:

Wash and soak all the daals and rice for 30 mins. Drain daal and rice and keep aside. Semi crush cardamom, cloves and cinnamon. Heat ghee in a nonstick pan, add cumin seeds, bay leaf , crushed spices, ginger-garlic paste , immunity mix and salt. Stir for a minute or until you smell the spices. Add onions and potatoes and stir fry. Add rest of the veggies and mix well. Now, slowly add the daals and rice and stir for about a minute. Add enough water to cover the mix. Stir and bring to boil then cover and simmer on medium heat till the rice and daal are cooked.

Garnish with coriander leaves and shredded carrots (optional)

Walaaaahhh!!!! here is a tasty, nutritious khichri ready to eat. have it with plain yogurt (dahi) or lassi and papad.

Oh and all you cooking experts out there. U guys know your measurements better so please feel free to make the necessary changes 😉

Stay healthy, be happy- “All is well” 🙂

Radhika

Wholesome fruit & nut oatmeal

Ingredients:

1 cup old fashioned rolled oats

2 cups water/ 1 ½  cups milk ( if you can drink milk by itself once in a day then just cook oats in water)

1 apple cut into bite size pieces

5 to 6 almonds cut into small pieces

2 to 3 walnuts cut into small pieces

½ cup raisins

2 to 3 dry figs (Indian name: Anjeer), cut into small pieces

Pinch of cinnamon powder and cardamom powder

Method:

Take water/ milk in a pan and put it on heat. As you see some bubbles add the oatmeal, stirring continuously. As you see the oats starting to cook, add the apples. Cook for about 3 to 5 more minutes, stirring continuously to avoid oats from sticking to the pan. Once the oats are cooked (it will look little swollen and mushy), turn off the gas and add rest of the ingredients and mix well.

Wallaaa!!!!!

A “deliciously nutritious” breakfast is ready. 😛

Note: Add as many fruits as you wish. I usually add banana and either strawberries or blueberries to mine. 🙂

Those of you watching your weight- try to avoid banana