08 July 2019

LOW CARB MEAL PLATE - Paneer Fingers, Eggplant Dip, Labneh Salad, Amla Lemonade


Low carb Indian meal, easy to cook and makes a well balanced meal.

Vegetable + Paneer Finger - These paneer vegetable fingers makes amazing snack for kids / meal for dieters. A healthier low carb version made with simple ingredients. Any spices can be added / omitted, cauliflower / broccoli can be replaced with any veggies but it has to be made sure that the veggies are not watery.

1 cup - Paneer
1 cup - Cauliflower
1 cup - Broccoli
1/2 cup - Nuts mix, powdered (almond, walnuts, pumpkin, sunflower seeds)
2 tbsp - Mint - Coriander - Green chilli - Ginger mixture
1/2 tsp - Chilli powder
1/2 tsp - Jeera powder
Olive oil
Salt

Boil cauliflower, broccoli until tender and pulse it in a processor. Make paneer and crumble it finely, make nuts mix to a fine powder. 


In a plate add all the prepared ingredients, knead to smooth dough, roll into small fingers, refrigerate it and pan fry with small amount of oil until crunchy on all sides.

Eggplant Dip -  Roasted eggplant served as dipping for paneer fingers. They make great dip for raw veggies / breads as well.

1 eggplant / big brinjal
1 tbsp extra virgin olive oil
1 garlic clove / garlic powder
¼ tsp red chilli powder
¼ tsp cumin powder
¼ tsp salt

Wash the eggplant, pat it dry and on high flame roast it until all the sides are charred. Cool it, remove the skin and chop it finely.

In a mixer / processor add all the other ingredients and pulse it to smooth.

Labneh Salad - A creamy homemade cheese with full fat greek yogurt, makes a wonderful spread as well as dip.

200 grams - Greek yogurt 
1 tsp - Zatar spice mix
1/4 tsp - Sumac
Salt

In a muslin cloth scoop out the yogurt and allow to drain in fridge for 12 hours minimum.

Transfer the labneh (strained yogurt) to a bowl add the spices, salt and roll into small balls.

Chop cucumber, tomatoes top with crumbled labneh, olive oil lime dressing, salt and serve cold.

Amla Lemonade

Refreshing energizer during hot summer days.

2 nos - Indian Gooseberry / Amla
1 no - lemon juice
1/4 tsp  - Black Salt
1/4 tsp - Roasted jeera powder
Soaked sabja seeds

De seed the amla and chop, grind to a smooth paste, sieve it.

Add lemon juice, salt, jeera powder, water, mix well and serve.

24 June 2019

LOW CARB MEAL PLATE - Mix Dal tadka, Zucchini stir fry, Kadai mushroom, Raw mango cucumber salad


A well portion controlled low carb (since dals are part it will fall under extended low carb)  meal plate for lunch. Well balanced Indian meal are nutritious with required protein, fats, carbs, vitamins and minerals in required quantities.

Mix dal tadka
Zucchini stir fry
Kadai mushroom
Raw mango cucumber salad

1.Mix Dal Tadka Recipe
It as wholesome, nutritious dish which goes well with Indian breads/  Rice or like a dal shorba for weight watchers jsut like me. For this meal used 4 unpolished dal varieties - yellow moong n green moong, masoor and black urad dal.

2.Zucchini Stir Fry Recipe
This simple stir fry was mad by sauteing 1/2 tsp of mustard and  jeera in 1 tsp of coconut oil, a tsp of chopped greeen chillies, 1/2 tsp of turmeric powder. Add sliced zucchini, salt and slow cooked without covering it for 3 - 4 minutes or until its done. Sprinkled fresh coriander and removed from heat.

3.Kadai Mushroom
This is a spicy curry made with mushrooms and bell peppers. Adding paneer in this would meet the fat in take as well. Roasted and ground fresh spice mix gives in deep flavor to the dry curry.

4. Raw mango & Cucumber Salad
Sliced raw mangoes and cucumber slices sprinkled with roasted jeera powder, black salt and a small pinch of red chilli powder. Any fresh veggies can be added to this.

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