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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Oats vegetable raita

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Oats vegetable raita is a healthy, flavorful stand alone dish which is wholesome and nutritious.  Oats not only aid weight loss but are also beneficial in heart disease, diabetes and cholesterol. And yogurt is loaded with vitamins and proteins.  Oats vegetable raita is a great way to incorporate this wonderful ingredient with the goodness of yogurt to make a super food!  

What you need:

For 1 serving

1 cup yogurt

1 medium carrot grated

1 medium cucumber grated(squeeze the water out)

2 tablespoons oats

1/4 tsp mustard seeds

3-4 curry leaves

1 dry red chilli

1/4 tsp  black pepper

Salt to taste

How to make:

  1.  Beat the yogurt until smooth in a bowl.

image2.  In a pan, dry roast the oats till they turn slightly brown.  Grind them to a powder in the blender..

image3.  Add the powdered oats to the yogurt and mix well.  Stir in the grated carrots and cucumber, pepper and salt to the yogurt.

4.  Cut the red chilies into smaller pieces and dry roast in a small pan along with mustard seeds and curry patta.

image5.  Temper the raita with this and enjoy!

 

 

Sprouts and Veggie Soup

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Sprouts are a super super food which I would love to include more in my diet.  They are loaded with vitamins, minerals, proteins and antioxidants.  My usual way to eat them is to add them to salads. So when I came across this awesome soup recipe using sprouts and a whole lot of healthy vegetables, I couldn’t wait to try it.  This powerhouse soup was delicious and nourishing.  I realized sprouts are extremely versatile and can be added to stir fry veggies, in soups, in salads, in sandwiches and even as pizza topping!

What you need:

1 cup sprouts (I used both moong and chana sprouts)

1/2 cup cabbage, finely chopped

1/4 cup chopped beans

1/4 cup chopped bell pepper

1/4 cup grated carrot

1 onion finely chopped

2 garlic pod, crushed

1 green chilli finely chopped (optional)

1 tbsp chopped coriander

2 tbspn chopped paneer for garnishing

½ tsp sugar

½ tsp oil

1 ½ tsp cornflour

2 tbsp chilli sauce

Salt to taste

Water as required

How to make:

1.  Wash the sprouts and boil them in 4 cups of water.  Drain and keep aside. Do not throw the water.

2.  Mix the cornflour with 1/4 cup water and keep aside.

3.  Heat oil in a heavy bottomed pan.  Add garlic and then the onion and stir for a minute.

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4.  Add the sprouts, cabbage, carrot, capsicum and beans and mix well for 3-4 minutes.  Add the green chilli and chopped coriander and mix well.
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5.  Add the stock (the water in which the sprouts were boiled).  Let it come to a boil and simmer for 3-4 minutes.
6.  Add the salt, chilli sauce, sugar and cornflour paste.  Mix well and let it boil for another 3-4 minutes.
7.  Garnish with some paneer pieces and serve hot with bread sticks.
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Vanilla Almond Milk

 

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One of the things I really missed on coming back to India was Almond Milk. I loved drinking it in the form of smoothies, in coffee or on its own. I scoured the markets here but could not find it. Finally, I decided not to give in to my laziness and make this super healthy and organic alternative to dairy. Not only is Almond Milk yummy it is also very nutritious. It is low in sodium with no cholesterol or saturated fats. It contains vitamin E, Vitamin B, iron, magnesium, potassium and calcium.

I sweetened it a bit with dates and added a touch of vanilla for delicious home made almond milk!

What you need:

*1 1/2 cup raw almonds
*1/2 cup pitted dates, about 10
*4 cups water, for blending
*1 tsp vanilla extract
*1/4 tsp cinnamon
*Pinch of sea salt

How to make:
1. Soak the almonds and dates separately overnight in a glass/steel bowl.
2. Strain and rinse the almonds and dates.
3. Blend the almonds, dates, vanilla extract, sea salt and cinnamon together with 4 cups of water.

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4. Blend on high for about 2-3 minutes. Mixture should be creamy and foamy but fluid.

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5. Place a cheese cloth over a wide mouth jug or pitcher and slowly pour the almond milk to strain out the almond meal.
6. Gather the cloth in your hand to squeeze out any remaining milk. Keep aside the almond meal if you want to use it (See Note).
7. Store in a glass container in the refrigerator up to 5 days.

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Note:
1. Be patient during the straining process as it does take a little time.
2. You can add the almond meal to cereal or a smoothie to boost healthy protein and fiber content.

Broccoli slaw with cilantro and garlic

 

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With the summer going on in full swing, I was longing to try out a different kind of salad.  I came across this salad created by Cat Cora and immediately decided to make it.  This classic coleslaw has a nice tangy flavor with the addition of hot sauce and fresh cilantro.  It has all the goodness of broccoli with a generous serving of vitamins C, K and calcium!

What you need:

  • 1 garlic cloves, thinly sliced
  • 1 tbsp Dijon mustard
  • 2 tbsp sugar
  • 1 Tbsp. hot sauce
  • 1 tsp. fresh lemon juice
  • 1/2 tsp. sea salt salt
  • 1/4 tsp. freshly ground black pepper
  • 1 packages of broccoli slaw (I bought mine from Traders Joe)
  • 4 Tbsp. chopped fresh cilantro
  • 1/3 cup olive oil

How to make:

1.  Heat 3 tablespoons olive oil over medium-high heat.  

2.  Add the garlic and cook on medium heat until the garlic begins to color.  Remove from heat.

3.  In a large bowl, whisk the garlic and oil mixture together with the mustard and sugar. While continuing to whisk, slowly add the remaining olive oil, hot sauce, lemon juice, salt and pepper.  Add the broccoli slaw and toss to coat.

4.  Sprinkle the chopped cilantro on top just before serving.

Chicken Burrito Bowl

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Chicken Burrito Bowl is one of my favorite Mexican dishes!   This healthy dish contains nutritious ingredients like brown rice, chicken, guacamole, beans, etc.  The recipe appears long but is simple to assemble.  The best part is that you can customize this dish as you like without compromising on the taste.

What you need:

For cilantro lime brown rice:

  • 1 tablespoon oil
  • 1 medium onion, finely chopped
  • 2 cloves garlic, minced
  • Sea salt to taste
  • 1 cup brown rice
  • 2 cups chicken broth or water
  • 1 lime
  • 1/3 cup loosely packed cilantro, chopped

For Chicken:

1/2 package fajita seasoning mix

2 cups of lean chicken, chopped

Other:

1 cup frozen Corn

1 can black beans, low sodium

1 cup of low-fat shredded cheddar or Mexican blend cheese

Salsa if desired

lettuce, chopped

tomatoes, chopped

1 small container of low-fat sour cream

For Guacamole:

1 avocado

1 lime

1/4 cup cilantro

1/4 cup of chopped onion

1 small jalapeno copped

1 small chopped tomato

pepper to taste

 How to make:

For the rice:

1.  Heat the oil in a large skillet over medium heat. Add the onions, season with Kosher salt and cook  for 3-4 minutes. Add garlic and cook for 1 minute. Reduce the heat to low and add rice. Cook for 2-3 minutes, stirring constantly. Add broth, the zest and juice of 1 lime.  Bring mixture to a boil. Reduce heat to maintain a gentle simmer, cover, and cook until the rice is done as per the directions on your bag of rice (different brands and types of rice have different cooking times).

2. Once the rice is cooked, fluff rice with a fork and stir in cilantro. 

3.  Steam the corn in a separate pot and keep aside. Also empty the can of black beans in a separate pan and heat, stirring well.

For chicken:

1.  Add oil to a frying pan and toss chicken in. Heat chicken on medium heat, stirring often to get chicken cooking evenly.

2.  Add 1/4 cup of water and half package of fajita seasoning (you can also just follow the directions on that packet). Add more water if necessary.

3.  Stir chicken until evenly coated, turn heat to low-med and simmer for another 5 to 8 minutes till done.

For Guacamole:

1.  Remove peel and core from avocado and chop up into pieces. Add to a medium bowl.

2.  Chop and blend avocado until it’s the desired texture.

3.  Add chopped cilantro, 1/4 cup of onions, lime juice, tomatoes , jalapeno and mix well.

4.  Add pepper to taste.

Now that everything is ready you can get bowls for everyone eating. Follow the order of things if you want it to resemble Chipotle the most:

First add rice to bowl.  Then add black beans and then add chicken.  Now add some corn, cheese, salsa and sour cream.  Finally top off with some chopped lettuce.

Enjoy!

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super healthy veggie wrap

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I was looking for something wholesome and healthy to have for dinner on my vegetarian Tuesday.  I got inspiration for this wrap from Prevention RD.  This wrap is supercharged with hummus, vegetables, spinach and sunflower seeds.  It is nutritious and healthy. And not to forget it is tasty too.

What you need:

4 multi grain wraps

1/2 avocado chopped

1 cucumber chopped

1 carrot peeled and grated

1 tomato chopped

1 green pepper chopped

2 cups baby spinach

1/4 cup sunflower seeds

1 clove garlic minced

4 tbsp hummus

1/2 tsp dijon mustard

1/4 cup extra virgin olive oil

1/4 cup balsamic vinegar

Salt and pepper to taste

How to make:

1.  In a small bowl whisk together balsamic vinegar, mustard, garlic, salt and pepper.  Keep aside.

2. Heat olive oil in a wok and toss all the veggies (except the cucumber) and stir for a few minutes.  Remove from heat and cool.  Add the cucumber to the veggies and mix well.  Add the vinegar and mustard mixture to the veggies and toss well.

3.  For the wrap, take 1 tbsp hummus and spread on each tortilla.  Sprinkle sunflower seeds on each tortilla and top with spinach leaves.  Take 1/4 of the veggie mixture and spread on each tortilla.  Roll the tortilla and cut wrap in half.  Serve immediately.