Tag Archives: healthy

Vegetable Upma

25 Aug

I totally understand your haste the morning as there are alot of chores such as preparing tiffins, leaving for work, taking care of your babies/children etc etc. This is one of the favourite routine breakfast. Quick and yet Simple! Atleast for me, if I make a healthy breakfast in the morning which is quick yet delicious, my day is much happier and sorted. It is the most important thing to eat right in the mornings and the rest of the day shall follow.

An Upma is a South Indian or a Sri Lankan dish. One of the pros of Upma is you can add any vegetable to this to make it healthy and delicious. This dish goes well with coconut or mint chutney.

So here is what I followed:

Before everything I boiled 3 cups of water and kept aside. Then I took a skillet, heated some oil, and put some mustard seeds and let it sputter.

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Then I added a sprig of curry leaves and split chana dal.

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Some green beans…

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Some Carrots..

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Some blanched broccoli…

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Threw batches of some semolina and seasoned it with salt, and black pepper.

and roasted it for about 3-4 minutes.

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Poured some hot water..

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Stirred till it came together. Then I put it in a bowl and tilted it upside down on the plate for a presentable look.

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Hope you enjoy too!!

Ingredient:

1 cup semolina
1 tsp split chana dal
1 tsp mustard seeds
1 sprig of curry leaves
3 cups water
1/2 cup chopped beans
1/2 cup chopped carrots
1/2 cup chopped broccoli (blanched)
1 tsp salt
1 tsp black pepper

Method:
· In a skillet, heat oil and put some mustard seeds. Let it sputter. Add the curry leaves and chana dal. Along with this (on the side) boil 3 cups water.
· Now add some beans. Saute for a minute.
· Now add carrots and broccoli. Saute again for one minute.
· Add the semolina. Saute it for 3-4 minutes.
· Add the boiled water to the mixture and keep stirring.
· Serve it in a bowl or plate along some chutney

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Apple & Tomato Sprouts Salad

18 Feb

Often we look around for healthy dinner options. If you are on a diet then this sprout salad is an ideal thing to try. Sprout is not only recommended as a diet food but it is nutritious for the young children too. This salad is filling and serves as a complete meal.

Recently, I read something really interesting about the nutrient value of sprouts. When the seed starts to sprout, the proteins break down into amino acids, carbohydrates into simple sugar and fats into fatty acids. Also, sprouting increases the vitamin content especially vitamin B. All these organic compounds can be easily assimilated by our body.

So here is a simple and healthy way to start sprouting. Sprouts are not only delicious to eat but also it is a great activity to do with your kids. To make sprouts at home is relatively simple. For this you would need:

  • Green/ Brown lentils 2 tbsp
  • Closed Jar or Muslin Cloth

How to Sprout:

  1. Take 2 tbsp of the green/ brown lentil seeds, remove stones, sticks, weeds etc.
  2. Rinse seed (if seed is small and clean, can skip this rinse)
  3. Soak seed in water for 8 hours.
  4. Rinse soaked seed, put in a jar or a damp muslin cloth for 2 days.
  5. Important: After 12 hours seeds must be washed and kept back into the jar or the cloth.
  6. After 2 days, the sprouts will appear and can be eaten. These can be stored in refrigerator for further use. If not used within 12 hours, seeds should be rinsed every 24 hours in refrigerator. Best is to eat FRESH!

TO MAKE APPLE AND TOMATO SPROUT SALAD:

Ingredients:

1 apple chopped

1 tomato deseeded and chopped

1 onion chopped

2 cups sprouts

salt and pepper to taste

Juice of 1 lemon

1 lemon for garnish

coriander (cilantro) for garnish

Method:

  1. Put apple, tomato, onion and sprouts in a bowl. Toss until uniformly mixed.
  2. Season the lemon juice with some salt and pepper.
  3. Pour the seasoned lemon juice on the salad.
  4. Garnish with some cilantro and lemon wedges.
  5. Eat Fresh!

 

 

Broccoli and Mushroom Soup

12 Nov

I really feel the need to share with you our Punjabi lifestyle in India. It is all about outings, and grand ceremonies. It is another glamorous world where Punjabi’s love to splurge on good clothes, dazzling jewellery and delectable food. Talking about Food, it is the most important factor in every Punjabi household. It is said that every Punjabi lives his life ‘king size’. Food being the core of every Punjabi household. Most of them have chicken almost everyday and very often outings. So there is a lot of calorie in-take all the time in terms of desserts. fried etc.

Well this is exactly the story of my house. My husband and I fall into the same trap. It becomes hard to ignore social outings and avoid all the greasy and junk food. To be honest I really want to give up all this food for a while and stick to something that is healthy and full of nutrition. With this thought I started preparing Broccoli and Mushroom Soup.

Serves 4:

Ingredients used:

1 1/2 cup small florets of broccoli

1 1/2 cup mushrooms

1 small onion

3 cup vegetable broth

1 cup milk

1/2 tsp freshly ground pepper

salt to taste

Boil 3 cups of water.

Throw some mushrooms and broccoli into it.

Cook for 1-2 mins. Strain it and keep the water.

Saute some onions till its transparent.

Make a puree in the blender of mushroom, onion and broccoli. Adding a little water as required.

Mix the puree with the vegetable broth.

Bring it to boil. Season it with salt and pepper.

As it boils again.

Add milk and leave it boil again.

If you want you could add cream instead of milk but for healthier reasons I choose milk.

Garnish with cilantro!

We enjoyed this delicious soup with some breads!!

Yummy exquisite combination of broccoli and mushrooms!

Italian Baked Fish

8 Nov

Inspired by Goa trip, I had to come back and try on some seafood. So I decided to cook fish in an Italian way. This is very healthy and brings out great flavors of olives, lemon and sun-dried tomatoes. I just love the combination of citric food along with the seafood.

I used the following Ingredients:

200 gm fish fillets

2 tbsp olive oil

2 tsp lemon juice

zest of 1 lemon

2 cloves garlic

salt to taste

pepper to taste

7-8 olives sliced

2-3 sun-dried tomatoes

1 tsp oregano

1/2 tsp red chilli powder

Here is how I prepared:

Marinate the fish with some olive oil, lemon juice & zest, salt, pepper.

Now add a few olives, some sun-dried tomatoes and garlic.

Some more sun-dried tomatoes to give some more tangy flavor!

Some red chilli powder, and oregano to give italian style!

Wrap with the foil. Bake in the over for 30 minutes at 190 degree celsius.

Serve with lemon wedges and some parsley.

Viola! See how scrumptious and delectable it looks.

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