Chia Fruit Parfait

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Chia fruit parfait is a great way to start your morning,  as it is filled with the goodness of fruits, yogurt, honey and walnuts!   Chia seeds are a superfood  containing omega-3 fatty acids, carbohydrates, protein, fiber, antioxidants, and calcium.  This  delicious and simple to make fruit parfait can also be a sweet way to end your meal if you need a dessert!

What you need:

4 tbsp yogurt

1 tbsp honey

1 tsp chia seeds

1/4 cup walnuts chopped

1/4 cup chopped dates

1 cup chopped fruits of your choice

How to make:

  1.  In a bowl mix the yogurt, honey and the chia seeds well.
  2. Take fruits of your choice and chop them into small pieces.  I used kiwi, apple, banana and pomegranate.

3.  In a serving glass or a bowl start layering the fruits first.  Next put a layer of the yogurt mixture.  Now add a layer of fruits again followed by a layer of the yogurt mixture.  Finally top the yogurt layer with chopped dates and walnuts.

4.  Serve chilled!

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Pomegranate Almond Chia Pudding

 

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Start the day with a nutritional powerhouse of a breakfast! Simple to make and packed with nutrients is the pomegranate chia pudding with honey. This simple breakfast/dessert/snack recipe is loaded with antioxidants, fiber, omega 3, iron, magnesium, zinc, calcium and other vitamins. This no-cook, gluten free  chia pudding is filling and delicious and can also be topped with any fruit of your choice!

What you need:

1 cup unsweetened almond milk

1/4 cup chia seeds

honey to taste

few drops of vanilla essence

pomegranate seeds to decorate

slivered almonds to decorate

How to make:

1. Stir together almond milk and Chia seeds. Keep covered in refrigerated overnight.

2. Stir in honey and vanilla to the chia pudding.

3. Garnish with pomengranate seeds and slivered almonds. Enjoy!

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Healthy & Delicious Banana Pancakes

 

Nothing quite hits the spot like eating pancakes for breakfast. Recently, I’ve been exercising a lot and didn’t want to undo my  hard work by indulging in my favorite breakfast food. Luckily, I found a solution to my cravings that is much healthier and just as delicious. As a bonus, it requires only a few ingredients and is extremely easy to make.

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What you need:

1 banana

2 eggs

2 tsp cinnamon powder

1 tbsp honey or agave nectar

Fruit (optional)

*Note: This makes about 3 pancakes. You can double the recipe if you want to make more.

How to make:

  1. Cut your banana into slices and place them in a bowl.Use a fork to mash up the pieces as much as you can.
  2. Next, add your eggs, cinnamon and honey. Mix everything until you reach a smooth consistency. 
  3. Using either olive oil or coconut oil,  heat your saucepan on low to medium heat. 
  4. Use a ladle to place the mixture on the saucepan. Keep adding the mixture to the middle to create a bigger pancake. Flip the mixture once one side is done.
  5. Once the pancake is done, serve with fruit and drizzle with honey or maple syrup. You won’t be able to tell the difference! Enjoy 🙂

~ Ria

Savory cup cakes

 

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Rains have finally hit Delhi and the weather has suddenly improved!  This called for celebrating with a new recipe.  These delightfully flavorful and nutritious cupcakes are made from semolina (suji) and have lots of healthy veggies.  This is a super easy dish to make for breakfast or when you have guests over for high tea!

What you need:

1 cup semolina (suji/rava)

1 cup Yogurt

1/2 cup Water

1 small Onion finely chopped 

Ginger-1 inch piece grated

3/4 cup Peas

2 Carrot grated 

Green chili finely chopped 

1/2 tsp chili powder

1/4 tsp Turmeric powder

Salt to taste

2 tbsp Oil

1 tbsp Curry leaves

1/2 tsp Cumin seeds

1/2 tsp Mustard seeds

1/2 tsp Baking soda

1/2 tsp Baking powder

2 tbsp Sesame seeds

How to make:

1.  Preheat the oven to 350 degrees.

2.  Take a muffin tin and grease it.

3.  In a bowl mix semolina, yogurt, chili powder, turmeric powder, salt and all the vegetables including onion, ginger, green chili.  Add water to make a smooth batter.

4.  In a small pan, heat 2 tbsp oil ,add mustard seeds,when it starts crackling, add cumin seeds and curry leaves. Pour this oil in the semolina batter and mix well.

5.  Mix baking powder and baking soda into the batter and stir well.  Pour the batter into the muffin tin.  Garnish with sesame seeds and bake for 35-40 minutes.

6.  Serve hot with mint chutney or tomato ketchup.

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Recipe courtsey:  http://gorgeandserve.com/

 

 

Bread Uttapam (Pancake)

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It has been a long time since I have added a recipe to the blog.  Lots has been happening in my life in the last couple of months as I have relocated to New Delhi, India. Now that I have found my bearings here, I wanted to continue doing the things that I enjoy.  And of course, writing this blog is one of them.  I came across this easy version of a favorite South Indian recipe(courtsey: Manjula’s Kitchen).   Traditionally, making Uttapam can be a little time consuming.  But bread Uttapam turned out to be an instant and delicious dish.  

What you need:

  • 3 slices bread 
  • 3 tbsp coarse suji (semolina) 
  • 3 tbsp maida (all-purpose flour)   
  • 1/4 tbsp yogurt 
  • 1 tsp salt
  • 1/4 tsp cumin seeds (jeera) 
  • 1/4 cup Bell pepper finely chopped 
  • 1/4 cupTomatoes finely chopped 
  • 1 Green chili finely chopped 
  • 2 tsp Ginger finely shredded 
  • 2 tsp Cilantro finely chopped 
  • Approx. 1-1/2 tablespoon oil
  • 1/4 cup water

 

How to make:

1. Remove the edges (crust) of the bread and roughly cut into smaller pieces.  You can use your hands to do this.

2. In a blender add the bread, suji, maida, yoghurt and water.  Blend into a smooth paste.

3.  Pour the batter into a bowl.  Throw in the cumin seeds, bell pepper, tomatoes, ginger, chilli and cilantro.  Add the salt and mix well.  Batter should be thick but not runny.  Add more water if needed.

4.  Heat a skillet.  Spread two tablespoons of the batter in the shape of a pancake.

5.  Pour a tsp of oil around the uttapam (pancake).  Let it cook for a couple of minutes on medium to low heat.  Now flip it over and add another tsp of oil around the uttapam. Let it cook for another two minutes till the pancake is evenly brown on both sides.  Note:  do not cook on high heat as it will not cook thoroughly.

6.  Serve hot with a chutney of your choice!

 

healthy masala oats

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A steaming bowl of fresh cooked oats is a great way to start your morning!  This nutritious and fiber rich food provides a good dose of energy to begin your day.  They stabilize blood sugar and lower bad cholesterol and help in weight control.  Oats are a great source of phosphorus, selenium and manganese. They’re a good source of soluble dietary fiber, iron and magnesium, vitamin B1.  You can have them as both sweet and savory.  I like the savory masala oats with healthy vegetables in it.

What you need:

1/2 cup steel cut oats (I used the Trader Joe’s brand)

1 small onion chopped

1/2 cup mixed vegetables (I used peas, carrots and cauliflower)

1 chopped green chilli

1/2 tsp mustard seeds

2 tsp chopped cilantro

Few curry leaves

1/4 tsp chilli powder

Salt to taste

1 tbsp oil

How to make:

1.  Heat oil in a wok and add the mustard seeds.  When they start to splutter, add the curry leaves and the chopped onions. Fry till the onions turn pink.

2.  Now add the vegetables, green chilli and red chilli powder.  Cover and cook on low heat  for 5 minutes.

3.  Add the oats and stir well.  Saute for 2-3 minutes.  Add 1 1/2 cups of water and salt to taste.  Reduce heat and cook till the oats soften and have a porridge consistency.  

4.  Garnish with chopped cilantro and serve hot.

Note:  Adjust the water according to the variety of oats you are using.

 

Sprouted lentil salad

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fresh and crunchy salad!

Colorful, refreshing and nutritious, eating sprouts instantly makes me feel healthy!  You can have them for breakfast or as a light meal.  Sprouts are nutrient dense super foods.  A sprout is at the transitional stage between seed and plant.  It is, to put it simply, a baby plant.  They are a wonderful source of digestive enzymes, vitamins and minerals.  Not only are they a good source of vegetarian protein but are also low in cholesterol and high in dietary fiber.  

What you need:

1 cup of sprouted moong lentils

1 cup of sprouted kala chana (black gram) lentils

1 medium onion finely chopped

1 carrot finely chopped

1 medium tomato chopped

1 cucumber chopped

2 tbsp chopped cilantro

1 chopped green chilli (optional)

1/2 tsp cumin seeds

1 tsp chaat masala

1 tbsp lemon juice

1 tbsp oil

salt to taste

How to make:

1.  Heat oil in a wok and add cumin seeds to this. 

2.  Add both the sprouts and the carrots to the wok and stir well.  Lower the heat and cover and cook for 3-4 minutes.

3.  Remove from wok and put in a serving dish.  Add the chopped onion, tomato, cucumber, green chilli and cilantro.

4.  Add the salt, chaat masala and lemon juice and toss well.  Enjoy!

Notes:  How to sprout lentils:

1.  Soak 1 cup lentils(soak moong separately and black chana separately) in about 4-5 cups of water for 10-12 hours.  The lentils will double in volume.

2.  Line a colander with muslin cloth. Drain the water and loosely wrap the beans with the muslin cloth. Store the soaked beans in a warm dark place(like a closed oven or cupboard).  Remember to rinse them once or twice in a day.  Depending on how cold it is,  the lentils would have sprouted in a day or two.