06 June 2019

Paneer n Veggies in chilli garlic butter sauce


Pan Paneer n Veggies in chilli garlic butter sauce.

Recipe for the above preparation:
Paneer slices
Garlic - 5 pods, finely chopped
Red chilli flakes
Salt
Unsalted butter
Fresh coriander, mint, basil, thyme, rosemary (as per availability use them)

Season paneer with salt and pepper on both the sides, melt a teaspoon butter in the pan add the paneer slices, cook until both the sides turn crunchy and remove it.

Melt 2 tbsp butter in the same pan, add garlic, red chilli flakes, fresh herbs and saute until golden brown.

Toss in the par boiled cauliflower, veggies give a good toss, add in another tsp butter return the paneer and top everything with the sauce.
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*Seasoning of salt, pepper, chilli flakes, herbs all depends on how much quantity we are going to make. So use them as as per your need.
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* Works better in a non sticking pan.

10 May 2019

Baked broccoli tots (keto, paleo, low carb)


Baked Broccoli Tots, healthy and quick savory snack.

What you need:
2 cups -  Steamed broccoli florets
1 cup - Paneer
1 tbsp - Psyllium husk (or any flour or almond meal)
1/4 tsp - Garlic powder
2 tbsp - Paste made with coriander, mint, green chillies
Salt



Preheat oven to 200 degrees C.

In a mixing bowl add finely pulsed broccoli, crumbled paneer all other ingredients  and mix well.

Scoop into small portions roll into tots, refrigerate over night for next day use or refrigerate for an hour before baking.

Place the tots and bake until crispy, about 25 - 30 minutes.

06 May 2019

Savory Granola (Keto, Paleo, low carb)


Savory granola makes the perfect guilt free snacking option and can be topped in soups and salad as well. Recipe to be altered as per need.

Ingredients:
1 cup - Almonds
1/2 cup - Walnuts
1/4 cup each - Pumpkin seeds, Melon seeds, Hempseeds, Flax seeds
1 tsp - Coconut oil
1/4 tsp - Turmeric powder
1/4 tsp - Pepper powder
1/2 tsp - Chilli powder
Salt to taste

Slow roast everything in a pan until crunchy cool it completely and store it.

Topped it on cauliflower salad which was made for our dinner.

05 May 2019

MUSHROOM PANEER CURRY (KETO, PALEO, LOW CARB)


A creamy gravy made with goodness of almond. Without hiking the calories with the cream.

What you need:
Onion - 1
Tomato - 1
Ginger – 1 inch
Garlic - 2 pods
Red chilli powder - 1 tsp
Coriander + Jeera powder - ½ tsp each
Ghee - 3 tbsp
Paneer - 200 grams
Mushroom - 1 packet
Salt - 1 tsp
Almonds - 5 (powdered)
Kasuri methi - 1 tsp
Coriander

Method:
In  a  pan add 2 tbsp ghee, chopped onion tomato, ginger, garlic, spice powders and saute until mushy.

Once the mixture cools, grind to a smooth paste.

In the same pan add another tablespoon ghee saute mushrooms until crunchy and then paneer, add the paste, 1/4 cup water, almond powder, salt and cook in lowest heat for 2 minutes.

Before switching off add kasuri methi and fresh coriander.

11 March 2019

Ragi Granola, guilt free breakfast!


Homemade Ragi Granola, an inexpensive and totally guilt free indulgence for picky eaters. Lots of hidden sugars are in store bought expensive granolas which would not meet the nutritional requirements. Added unsweetened cocoa powder and cinnamon to it for extra flavor.

Served this granola with matcha flavored greek yogurt, watermelon cubes, strawberries for breakfast.

What you need:
Ragi Flakes - 2 cups
Dessicated Coconut - 1 cup
Almonds - 1/2 cup
Walnuts - 1/4 cup
Pumpkin seeds - 1/4 cup
Sunflower seeds - 1/4 cup
Chia seeds - 1/4 cup
Raisins - few
Unsweetened cocoa powder - 1 tbsp
Cinnamon powder - 1 tsp
Coconut oil - 2 tbsp
Salt - fat pinch

How to make:
Heat oil in a pan, toss in ragi flakes with coconut until crunchy, remove it add the nuts and seeds toss until crunchy. Mix all in the same pan add raisins, cocoa, cinnamon powder, salt give a good mix in low heat, cool it and store it.

This could be baked as well but takes longer time and need to be watchful with nuts and seeds, so pan works easier.

Ragi flakes can be replaced with any millet flakes (resembles thin poha) easily available in stores selling Organic produces. 

Almonds, walnuts can be chopped and used in the recipe.

Dried fruits can be used in ample as well if it's to be made especially for kids 

04 March 2019

Paneer Tikki Buddha Bowl, Vegetarian Buddha bowl


A trendy looking bowl meal made healthy, colorful and filling. Not much of a recipe it is, just ingredients from the refrigerator used. This bowl has falafel, roasted cauliflower, beans, carrots, bell peppers, cucumber, grilled tomato slices and roasted garlic chilli sauce.

For roasted cauliflower:
Par coiled cauliflower florets
Turmeric powder
Jeera powder
Pepper powder
Salt
Olive Oil

Marinate florets in the above ingredients and toss until it turns crunchy in a pan.

For roasted veggies:
Sliced Bell Peppers
Carrots
Par Boiled Beans
Pepper Powder
Salt
Olive oil

Toss in a a pan one by one by sprinkling salt and pepper untl they turn crunchy.

Recipe for paneer green peas falafel:
Paneer - 1 cup, crumbled
Green peas - 1 cup, par boiled
Fresh Coriander - hand ful
Green Chilli - 1
Roasted jeera powder
Pepper powder
Salt
Olive Oil

Pulse the par boiled green peas with coriander, green chilli and make it to a coarse paste.

In a bowl add crumbled paneer, pulsed green peas mixture, spice powders mix well and shape it into small falafels.

Heat oil in  a pan and pan fry on both the sides until crunchy. This can be deep fried as well / baked.

Recipe for garlic red chilli sauce
15 nos - Kashmiri red chillies
6 - garlic podss
Olive oil
Salt

Soak chillies in hot water for an hour grind to smooth paste with finely chopped garlic, salt and cook in 1/4 cup olive oil in lowest heat until the raw smell leaves.

Assembling the bowl and dig in..


08 January 2019

Shifting to Clean Eating!


Shifting to clean eating should happen as a life style change and not as a task for short period. Carbohydrates are integral part of Indian diet / meals. All our three course meals contain good loads of carbs which we've been consuming all these years an theirs this sudden urge to cut down on these. Simply put sedentary lifestyle, incorrect eating habits, consuming high processed and sugar foods are all few key reasons which has made most of the individuals over weight / diabetic. 

A meal has to be a healthy mix of lesser carbs, moderate proteins and fats which we tend to miss out on. 

Here i have lined up few key steps to begin with with my very own experience. I am no Doctor / Certified professional giving diet charts / plans but am under the guidance of a Doctor and a nutritionist who has guided me thru a better life style change.

The whole approach begins with firstly cutting down on sugar in any form be it maple syrup, cane sugar, brown sugar, jaggery in any forms which also includes sugar free varieties.

Next on waking up after drinking water, black coffee / black tea / green tea works the best, quitting on milk / creamer is the next big step. 60% of the milk consumed is adulterated in our country, so its better to keep them in lower quantity or avoiding them completely.

Including fresh veggies especially salads and greens in every meal at least for lunch and dinner has to be made mandatory. No expensive veggies are needed for salads just a good piece of cucumber with half tomato and black salt will do.

No Fast foods, all that begins here doesn't end well. High amounts of MSGs in flavorings, sauces, cheap oils, taste makers, excessive food colors are all strong roots for an unhealthy future. Packing snacks to Work / Study place works best it could be seasonal fruits / peanuts / channa / salads / nuts / dry fruits.

Choosing good oils / fats for cooking, ghee, butter and coconut oil are the best to cook. Sesame oil, mustard oil and olive oil goes well as well in moderation.

Avoiding all variations of white or brown breads / noodles / pizzas / bakery products. So running for expensive quinoa or oats instead of rice is a fad as well. Just sticking to normal and native rice varieties / millets just that portions have to be monitored and reduced.

No bottled drinks be it sugar free, preservative free it's safer and pocket friendly to go for fresh juices.

Swapping to Pink Himalayan Sea Salt is the need now which contains minerals, calcium, potassium and traces of many other stuffs which people intake as expensive supplements.

Ignoring all these low fat yogurt  / butter / protein bars / salad dressings / breakfast cereals etc these are marketers gimmicks to sell to weight watchers at a higher price. Extra preservatives are added to remove the fat in the process and for extra shelf life.

Start counting on calories be it whatever diet one opts for. Calorie deficit meal is all needed if weight loss and fat loss should happen. Instead of 4 idlies cut it to 2 idlies and add a portion of protein / fat which is a game changer for sure. 

Completely avoiding on high fructose variety fruits is important specifically the imported ones. Our body is designed to handle fructose only in small amounts so choosing wisely local and seasonal fruits are the best-est option.

Quitting on starchy vegetables to start with potatoes. corns, frozen peas.

Its important to chose wisely on our food intake with the completely adulterated food Industry the key is to go local, eat local and buy local foods. No workouts will work if there is no proper diet charted out and followed consistently. With above said few changes to our life style a sea change in health wise would happen in few weeks. Lets get in shape with few changes and hope for a better tomorrow.