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