Saturday, November 22, 2014

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.

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 

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.

Wednesday, November 19, 2014

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 

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)

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.


Friday, November 14, 2014

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.

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

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.

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