Baked Vegetables in Creamy white sauce

The other day I was remembering the dishes , I  grew up having and  this dish came to my thought ,it felt nostalgic how My mom used to prepare this with so much love and we loved all the things she cooked, because it was so special and all her dishes  had lots of flavor to it.

Baked vegetables, is also a great way to make your kids eat vegetables and they like the addition of cheese and enjoy the taste.

Baked veggies in white creamy sauce

Ingredients:
1/4 cup green peas and carrots
 chopped into tiny cubes
100 gm cauliflower cut into small pieces
1/4 cup american yellow corn
1/4 cup spring onions chopped fine
1 capsicum sliced into thin rings to garnish
1/4 cup pineapple pieces ( can use canned pineapples)
4 to 5 cloves of garlic, chopped finely or minced
1 tbsp Butter
1 small tomato sliced into rings for garnish 
1/2 cup of grated cheese
2 tsp tomato ketchup

                                                        

                                             

   

Ingredients 

Add  Butter to sauce pan

Add flour to the butter and stir well till light golden brown

Add milk , and black pepper to finish preparing white sauce 

Method for preparing the vegetables for white sauce .
1. Heat 1 tbsp butter in a medium size sauce pan,  add grated  garlic. Sauté for a minute , next , add in chopped spring onions , then start adding par boiled  cauliflower, carrots, peas ,corn, stir together for few minutes. Next add the pineapple and season with salt and pepper . Add 1 tbsp of tomato ketchup and keep aside.

Ingredients for White Sauce
1/2 cup All purpose white flour(Maida)
2 tbsp butter
1 cup milk
Salt to taste 
2 tsp Black pepper
1/2 cup Parmesan grated cheese 

Bake in the prepared white sauce, with the vegetables in an oven at 350 degrees F

Baked Vegetable 

Method  for preparing white sauce 
1.Heat butter. Add flour, keep stirring ,making sure the flour doesn't stick to bottom of the pan and gets cooked well.
2. As  flour begins to bubble, and turn's light golden , lower heat and start adding milk , continue stirring . Season with salt and black pepper.
If you enjoy spicy food, add 1 tsp hot sauce for the heat .
As the  sauce comes together and begins to thicken, close heat.
3.Next for baking, using a greased baking dish. Add the sauteed veggies to white sauce. Pour into the baking dish, garnish with capsicum, and tomato rings and grated cheese.
Bake in oven at 350 degrees F for about 30 minutes.
Enjoy by itself or with brea

Chili peanut Chicken

Thanksgiving time is a lovely holiday, all friends get together, celebrate, eat , drink and just have a good time.
I took this starter a potluck party last week to my friends place. Not only adults, but kids too enjoyed the spicy, and sweet tart  flavor of pineapple, and I was glad it went like hot cake.
Do give it a try and make your friends and family happy too.


Ingredients:
3 pounds boneless, skinless chicken cut into 1 inch cubes
2 tbsp soy sauce
2 tsp each ginger,garlic paste
3 to 4 green chilies chopped
Salt to taste
2 tsp Lee Kim chilies garlic ready paste
2 tsp corn flour 
Method:
1.Clean chicken , and marinate with above ingredients for about an hour.
2.Before frying add 2 tsp corn flour to marinated chicken and mix well.
Heat oil in a kadai , and fry  chicken pieces , on low to medium heat, till they appear golden brown and are done . Drain and keep aside.

Sauce Ingredients
2 tsp Soy sauce
2 tsp vinegar
1 tsp red chili powder
3 to 4 dried red chilies
2 spring onions chopped fine, save some for garnish
1/4 cup peanuts 
1 small tin of pineapple pieces cut 

Spicy Peanut Chili Chicken

Method:
1.Using the same kadai, add 1 tsp red chili powder , 2 tbsp soy sauce , 2 tsp vinegar , spring onions , dried red chilies, pineapple bits and then as the sauce sizzles , add in the fried chicken and sauté for another 3 to 4 mins .
2.Garnish with peanuts and leftover chopped spring onions. serve hot.

Healthy Breakfast and Lite snacks

Breakfast and lite snacks ideas .....

As we all know eggs contain 6 gm of high quality protein, they are very versatile, as you can prepare many forms of egg dishes , also rich source of other vitamins like A, E and vit B12, so its  a great source of energy. 

Eggs are desirable, making it a healthy option too. I like to add veggies like, green bell peppers, tomatoes, spinach to the omelet, adding low fat milk ,shredded cheese can be a good source of calcium.

If you are in a hurry during breakfast time, especially on week days, you can just scramble eggs, or prepare 6 to 7 boiled eggs before hand and store in the refrigerator.

As a vegetarian, the options to get protein and fiber can be obtained by making:

1.Oatmeal smoothie with chia seeds, using low fat yogurt.

2.Granola bars , prepared using dried fruits, nuts and  rolled oats are a great energy source. Peanut butter can be added, for protein. 

3.Greek yogurt parfait prepared at home ,are a good source of calcium and protein. 

4.Kale and avocado smoothie is another great morning starter high protein drink. Also beet juice , carrot juice and apple juice , combined together is a power house of energy and healthy too.

  Today, I will be making a healthy chevda, that can be enjoyed as a snack , its good for all, because of the healthy ingredients . This chevda uses very little oil. It is a mixture made  by using nuts, cornflakes,rice krispies cereal,sunflower seeds, flax seeds, healthy snacking without the guilt.

Ingredients
1 cup ready store bought cornflakes
1 cup rice Krispies (cereal)
1 cup kurmura ( puffed rice, available in Indian grocery)
2 tsp vegetable oil
1/4 cup chopped almonds, cashews, peanuts each (all unsalted) 
1/4 cup raisins 
3 to 4 curry leaves
1 tsp mustard seeds 
2 tsp white sesame seeds
2 tsp sunflower seeds or flax seeds 
salt to taste
1 tsp chaat powder (available in Indian store)
2 dried red chilies

Diet / healthy  Chevda 

Method:
1.Heat  2 tsp oil ,add  mustard seeds, allow to sputter , next add in  cashews, almonds and peanuts, saute` for a minute or two.
 2.Add in dried red chilies, curry leaves,salt, sesame seeds, sunflower seeds, flax seeds and chaat powder.
3.Add in cornflakes, continue stirring on low heat, next add rice crisps,kurmura (rice puffs) mix all together,on low heat, stir for another 8 to 10 minutes and close burner.
On cooling,store prepared chevda (Diet mixture) in an air tight container , and enjoy as a healthy snack.


Downward facing Dog pose#4
A yoga pose  that resembles an inverted  V letter ,very beneficial pose, elongates the spine, and gives strength and body circulation.
Stand tall with feet hip distance apart. Shoulders relaxed.
1.Breathe in ,raise your arms up ,stretching your hand up above your shoulders.
2. Breathing out , lower the arm, and bend forward,with knees slightly bend, place palms on the ground,  spread  palms to help distribute the body weight.
3. Lift your hips up and head down, looking at the feet and body into an inverted V shape. keep this pose for a minute or two, and then bend knees to the floor, exhale and relax.
. Do not exert or push yourself, through the pose.

Harabhara Kababs

Whenever I am throwing a party for guests, planning for starters , is always a dilemma, there is never one thing that I feel confident for starters. When I heard about these Hara bhara Kababs, it sounded something that would impress  guests,but  not easy to prepare, then my friend showed me that its not difficult after all and I prepared them , she was right , they seemed straight forward to make.

Hara bhara kababs, as the name suggests is prepared by using  greens, and potatoes, along with spices, and later shallow fried. The outer coating gets a crisp finish and the warmness of inside creates a unique texture and makes them special to eat.

                                             

     

Harabhara kababs coated with sooji 

Hara Bhara Kababs 

Ingredients:

4 to 5 medium sized boiled potatoes ( try to use the potatoes that are a little dry after being boiled)

1/4 cup boiled  (blanched) spinach 

1/2 cup boiled green  peas ( Puree both  spinach and green peas, add 2 tsp lemon juice  and  keep aside)

2 tsp freshly minced garlic ginger paste

1 tsp finely chopped green chilies
1/4 freshly chopped green coriander leaves 

2 tsp salt
2 tsp gramflour ( available in Indian store)

1 tsp red chili powder

1 tsp garam masla powder ( available in Indian stores)

1 tsp chaat masala powder (available in Indian grocery store)

1 cup Rava sooji for coating ( Also called semolina flour, available in Indian store)

Method:

1. Firstly peel and mash the boiled potatoes, to this add pureed spinach and peas.Mix together, add all spices, ginger garlic paste, green chilies and coriander.Check for salt, and if less add 1/2 tsp salt. 

2.Add in 2 tsp chickpeas flour and using a spoon, spoon out little portions and using your palms, shape them into 2 inch diameter round shaped  patties  .Flatten the top a little, and coat with sooji, and shallow fry on both sides, for about 5 minutes on low to medium heat, till the cutlets appear brown in colour.

  

Pistachio's and saffron rice pudding (Kheer)

Kheer, a traditional Indian sweet , prepared by most of the Indians. The rice is cooked along with milk, and the addition of sweet cardamom provides the scented aroma, also pistachios and additional nuts adds  richness and flavor to this Indian sweet dish ,  Kheer. It can also be referred to as rice pudding, but call it what ever this recipe will make you want to try it immediately and enjoy the richness and  taste.

Ingredients 

4 cups whole milk ( use low fat is preferred)

1 cup uncooked basmati rice

1 can condensed milk

1 cup sugar

1/2 cup sliced pistachios

1/4 cup sliced almonds

pinch of saffron 

3 to 4 seeded small cardamoms seeds

Pistachio & saffron Kheer

Method

1. Begin by washing  rice and adding it to  4 cups of milk, add  sugar and cardamom seeds and begin to  cook rice and milk, in a heavy bottomed medium sized cooking utensil, over low to medium heat. Add in pinch of saffron. Continue to stir the rice, and cook for approximately 20 to 25 minutes, as the rice appears to be cooked , add in pistachios and continue cooking on low flame. Reserve 2 tsp pistachios for decoration.

2. Next, stir in  condensed milk, and cook for another 4 to 5 minutes, and check for sweetness, if  not too sweet ,add another tablespoon of sugar, but if you prefer less sweet then this is perfect.

3. Close the burner and pour out the ready kheer  ( rice pudding ) into a serving dish , garnish with more pistachios, and almonds and refrigerate.

Day 4 Breakfast

Day 4
Its been warm these few days , so thought why not make some juice and  smoothie. Planned to make the  smoothie  using dates, as a good protein. 
 Lets start with some deep breathing and yoga.
Today we are doing Yoga pose #2 its called the Soldier pose and Pose #3 Mountain Pose.
Soldier Pose Stand straight, tall with legs about a  feet apart, facing straight. Starting with the right leg,turn right foot  90 degrees with the toe of the right foot pointing outwards,keeping you left foot straight, extend your arm to the sides, with palms downwards. Bend the knee of the right leg slightly but not past the leg. Focus over your arm, deep breadth and then repeat by switching sides. 10 times breadths each side. In yoga and during the exercises, always focus on your breadth.
This pose greatly helps not only to focus,but a great stretch to the legs, ankle and upper body.It helps strengthen the chest area.

Mountain Pose
Another very effective pose in yoga. For this pose  stand tall, with feet together and hand folded in Nameste. 
Take a deep breadth, raising your hands overhead, reach up to the sky. Feel the stretch in your arms.
As you breadth out , lower the arms back to the side. Repeat 10 times.


Dates with Almonds smoothie
This is an energy drink, saw a recipe on cooking show and am going to try it out.
Dates as we all know have lot of nutritional value, without the cholesterol , they make a good snack. Also they are loaded with fiber. Making this is as easy as saying 123, simply add the pitted dates (make sure to take out the seed), almonds, milk, few drops vanilla essence, 2 tsp honey and blend together, adding few ice cubes. I loved this drink and I'm sure you will enjoy it too.

                                                

                                                         

Ingredients (along with blender:)))

Dates and almonds smoothie

Grapes Juice 
The purple grapes not only look good, but they  taste very good too.
 The unique texture, sweet tart taste of grapes and nutritional value makes it a favourable to eat.
For grapes juice simply wash them with water. Put in a blender, add 1 cup orange juice, 1/2 cup crushed ice cubes and 2 tspn chat powder. Here I also added 2 apples, but you can add any other fruit of your choice.

Apples &  Grapes

                                                             

Grapes juice 

Day 3 Healthy Breakfast

Day 3
Its a sunny day, so I decided to take an early morning walk, in the park close by, along with my friend. We walked 2 miles, great to catch up ,chatting  and good exercise too ;))we stopped at a near by place for a cup of hot coffee (regular coffee no sugar and then headed back home.
At home I wanted to make some thing that wouldn't take time to prepare and yet nutritious. So I decided to prepare Upma . It's prepared with  Semolina flour. It is very light and easy to digest. You can make it more nutritious, by adding vegetables. I have used corn and capsicum , onions and tomatoes to prepare this Upma.

Ingredients:
1 cup coarse sooji
1 small onion diced small
2 to 3 green chillies finely chopped
1/2 cup ready frozen yellow corn
1/2 cup frozen green peas
1 medium tomato chopped finely 
3 to 4 curry leaves (available in Indian store)
1/4 tsp mustard seeds
oil
1 tsp salt 
1/4 tsp Hing (Asafetida)
1/2 cup water
1/2 bell pepper diced small
1/4 freshly chopped coriander 


Method:
1.Heat 2 tbsp vegetable oil in a kadai. Add 1/4 tsp mustard seeds, allow them to crackle. Next add in hing, curry leaves (kadi patta).  Add in onions , stir and allow them to get little brown, add tomatoes and the veggies, add cashew pieces, lemon juice and next add in water.
2. As the water begins to boil, lower the heat and start adding in the semolina (sooji), keep stirring for about 3 to 4 minutes , till water evaporates and the sooji is cooked and garnish with freshly chopped coriander. Serve warm.

                                                                               

                                                             

           

Cooking the ingredients 

Add the semolina flour and cook together 

Upma

                                        

Day 2 Breakfast post

Day 2
Yoga
We all understand and know the importance of yoga and meditation, in today's stressful times. The benefits of yoga are many. It not only improves the physical  strength, also helps us focus better . Practising yoga poses greatly provides the right balance and flexibility.

Tree Pose 
Stand tall, with legs a feet apart. Starting with the left foot, bend the left leg knee, so the sole of the left foot sits on the inner thigh of the right leg. Fold hands in Namaste, and try to focus , looking straight. It requires balancing and that's what this pose helps. Alternate, with the other foot. Repeat for 2 rounds, This pose is called the Vrkrasana  (Tree Pose) and it helps strengthen the spine, thigh and neck. It helps perfect the balance of mind and body and is relaxing too. Beginners if you want use the wall for balance.

Tip of the morning
Ginger, is a root plant with many beneficial properties , cut 1 inch ginger piece into long strips,sprinkle them with little sea salt, add 1/2 lemon juice and eat these ginger strips. Having 2 to 3 strips of ginger a day helps our immune system and  our digestive system.

Menu of today 
Uttapam ( Rice pancakes with veggie fillings)
 savoury pancakes,filled with ingredients of your choice, mostly veggies... 
Ingredients
500 gms  Dosa batter ( ready store bought) 
1 medium onion chopped finely
3 to 4 green chillies finely chopped 
Salt to taste
1 medium size red tomato, chopped finely
1/4 cup freshly chopped coriander
1/4 cup water
1 tsp red chilli powder
2 tsp chaat powder (optional)
Coriander chutney (store bought or prepare using my previous recipe)

Method:
1.Heat  a non stick pan (flat pan), add few drops vegetable oil.
 Mix the batter , if its  too thick, add 1/4 cup water to give the batter a medium consistency. Using a spoon, spoon a tablespoon of batter on to the hot non stick pan, using the back of the spoon spread the batter make a round pancake like shape. Add few drops of vegetable oil,and continue cooking the uttapam.
2. In another bowl, mix chopped onions with green chillies, add chopped coriander leaves, chopped tomatoes, season with salt, red chilli powder and tsp chaat masala (store bought) Mix together 
3. While the uttapam is still  cooking , add a spoonful of this onion's mixture onto the surface of uttapam and cook it on low to medium heat, by adding few drops of vegetable oil.Turn and cook on the other side for a minute or two. Serve hot uttapam with store bough coconut chutney.
These uttapam are nutritious and make a good filling breakfast. (breakfast is break the fast) 

                                                       

Ingredients

                                                    

Uttapam

Flip to cook on both sides

                                                  

Uttapam 

Friends do share your views recipes , tips for breakfast an important meal of the day.Share it on the comments box on Spicenflavors.

Breakfast morning Day 1

Today let's decide to take a  step further towards  healthy eating by starting with  a nutritious breakfast, that will keep us fit and  filled for at least good 2 hours, and prevent cravings to have unhealthy foods!!   
With some research I arrived at this conclusion, that we shouldn't  be fooled any more by these gimmicks of advertising trying to sell us foods that add to our waistlines!!!!! Be smart and try to make the same dish at home , using sensible ingredients and doing some good for your self, your wallet and most of all for the good feel that all this is good food.
Breakfast, is an important meal. I enjoy making and having a nutritious  breakfast,  keeps us fuelled for the day's activities.
  I will be sharing some of these breakfast recipes . The idea here is to try to keep it simple and healthy.  Since everyone is so busy , there should be proper planning in buying ingredients before hand, so that we cook smart and quickly!!
Also, try using fresh ingredients as far as possible. 

Day 1
Exercise, stretch  or meditate for 20 minutes, daily or at least 3 to 4 times a week.
Meditation, helps us relax and de stress, and keeps one more focused. 
 sit upright, on a chair, in a quiet place  close your eyes and take a deep breadth, chant OM, 5 times for 2 or more rounds. 

Tip for the morning.
Warm a glass of water ,squeeze in 1/2 a lime juice,add a dash of black pepper,  drink this water, after brushing in the  morning time ,its  good for your system, acts as a cleanser.

Drink of today 
Smoothies, are quick and easy to prepare. You can choose the ingredients you want,  fresh or frozen fruits,also good idea to add protein powder or Whey protein and that way make it not only delicious but very healthy drink.
I have listed below some  recipes I have tried out, they came out good.

1. Banana Oatmeal Smoothie
Ingredients
1 banana cut into slices
1 tspn honey
1/2 cup crushed ice
1 cup low fat yoghurt
1/2 cup milk ( or you can use almond milk too)
1/4 cup  cooked oatmeal

Method:
1.In a blender, add chopped banana, honey, yoghurt and 1/2 cup skim milk. Add oatmeal and blend for about 2 to 3 minutes, till it's  smooth and creamy. Add a spoonful crushed ice into a glass, pour the prepared smoothie, enjoy immediately or take it along on the go.

                                                 

Banana Oatmeal smoothie

Ingredients

Banana Oatmeal smoothie

2. Mango and strawberry smoothie
Try another smoothie by combining fresh mango cubes, (Peel the outer skin of two ripe mangoes, and cut into cubes) ,  take 3 to 4 strawberries, sliced  and add  cup low fat yoghurt , 2 tspn sugar or 1 tbsp honey  and crushed ice. Blend for 3 to 4 minutes in the blender and pour cool smoothie into the glass. It is refreshing, with the tropical taste of mangoes and filling too. Great way to start the day, combine with with some nuts and you are good for a couple of hours:)
           

                                                                     

Ingredients 

Mango with strawberries smoothie

Do share your views in your valuable comments, and lets make a healthy start and let us know your breakfast ideas too!!

Shahi Paneer masala

Shahi Paneer is a rich combination of cooking with cashews, onions and tomatoes. The result is a crowd-pleaser, that both kids and adults love.

Follow these easy steps to serve up a decadent Paneer Makhani right from your own kitchen!

                                                                       

                                                     

Shahi Paneer 

           

Ingredients:

4 medium red tomatoes, pureed

500g Paneer (cottage cheese), cut into 1-inch cubes

8 to 10 whole cashews. Soak them in 1/4 cup water and then grind to a smooth paste

2 tsp freshly grated ginger

1/4 tsp green chillies, finely chopped

2 medium onions finely chopped

Salt to taste

1 tsp red chilli powder

2 tsp butter

2 tsp cooking oil

1 tsp honey

1/4 cup heavy cream (or half-and-half)

Whole spices: 2–3 cloves, 1/4 tsp cumin seeds, 1-inch cinnamon stick, 3–4 green cardamom seeds

2 tsp garam masala powder

2 tsp freshly chopped coriander leaves for garnish

1 tsp Kasoori methi ( dried fenugreek, available in Indian stores)

Method:

1. Heat 2 tsp butter , add 2 tsp oil and add in the whole spices, saute onions till bit translucent and add cashew paste. Continue to saute another 5 to 6 minutes before adding in tomato puree.

Next, add in ginger garlic, green chilies, honey, salt, red chili powder. Stir to form a smooth tomato cashew gravy.

2. Add in garam masala and heavy cream. 

3. Allow gravy to simmer, check for salt. Add 1/2 cup water and cover with lid to cook. After few minutes, add in the sauteed paneer and cover to cook for another 5 to 6 minutes. Garnish with freshly cut coriander leaves, kasoori methi and or splash of cream.

To marinate the paneer:

Plain yogurt 

Salt to taste

1/2 tsp lemon juice

1/2 tsp red chili powder

1/4 tsp turmeric powder

1/4 tsp chaat powder

1/4 tsp Olive oil

1/2 tsp garam masala (I use store bought, Everest is the brand)

2 thai chilies chopped finely

Method to marinate paneer (cottage cheese)

1. In a separate bowl, add cubed paneer pieces, 2 tsp thick plain yogurt, salt to taste, 1/2 tsp red chili powder, 1/2 tsp garam masala,

1/4 tsp olive oil, 1/4 tsp turmeric powder, 1/4 tsp chaat powder, green thai chilies. Mix and keep for 15 to 20 minutes and then light saute in an open pan for 5 to 10 minutes. Remove and keep aside. Then go to step # 3 

Enjoy with thinly sliced onions, and tandoor garlic or plain naan. (Naan is available in Indian stores and even in Trader joe's, Safeway, etc)

                     

Marinate the Paneer in yogurt and spices

Blanch the tomatoes 

Saute onions along with spices

Prepare cashew paste 

                                                                              

Add tomato puree to onions and cashew gravy 

Continue to cook gravy 5 to 6 more minutes 

Gravy is ready add marinate paneer 

Add heavy cream

This brand paneer is good quality 

Strained gravy 

Trifle Pudding

Trifle is an English dessert, prepared with custard milk and cake,  fruits  that are layered. The dessert is very refreshing and a perfect dessert for a party gatherings and just for your own self too. 

Ingredients
1 medium plain sponge cake (store bought)
16 oz  container of cool whip cream ( preferably light )
1 packet raspberry jelly
1 packet ready vanilla pudding mix
1 tsp vanilla extract
1 small can pineapple slices ( in syrup)
1 cup whole milk
1 cup fresh strawberries sliced into halves.
1/2 cup Blue berries (optional)

Trifle Pudding

Method:
1. Using  instructions, given on the pudding mix box, prepare custard by heating 1 cup milk on low to medium heat,add pudding mix contents ,stir continuously for 4 to 5 minutes, until the milk thickens and custard forms. Add 1/4 tspn of vanilla extract. Cool and  refrigerate for an hour.
 2. To prepare Jelly , heat 2 cups of water ,as it begins to boil, lower  heat and start adding  contents from jelly packet,stir and pour into a glass bowl, allow to cool before keeping in the refrigerator to form jelly.

 (You can use a flavour of your choice for Jelly, but since we are using strawberries I thought Raspberry and Strawberry go well)
3. Slice the strawberries, cut the pineapple slices into halves. Layering of Trifle
1.Using a transparent bowl. Place cubed pieces of  cake, arranging to create a layer at the  bottom of the serving dish. Add 2 to 3 spoons of  pineapple juice to sponge cake pieces, will help to  keep them moist. Next add sliced pineapple slices and for next layer add a layer of prepared jelly. 
2. Follow with  a layer of fresh sliced strawberries, to this add a layer of prepared pudding mix. Repeat the layers again by starting with cake cubes . For the top layer, cover with a layer of cool whip,decorate with sliced strawberries.  Allow to refrigerate for an hour before serving.