Thursday, 5 December 2013

Healthy Guilt Free Recipes With Good Taste

Healthy diet can do wonders for your overall health. It is essential to have balanced diet to maintain the nutritional level in the body. A good balance of fats, minerals, vitamins, carbohydrates, etc will reduce the risk of developing any kind of nutritional related health problems. With the right kinds of foods, you can stave off heart disease, stay slim and boost your immune system.

Here are a few healthy food recipes which you can include in your breakfast, lunch or dinner meals:

1) Sprouts Salad:

Sprouts: 1 cup (lentil, chickpea, moong bean and soy bean)
Onion: ½ cup chopped
Tomato: 1 chopped
Green chilly: 1 minced
Lemon juice: 1 spoon
Salt to taste
Cilantro or coriander (dhaniya) leaves: Handful (chopped)
Mint leaves - 2-3 finely chopped.

1. Mix the onions, tomato, green chilly, sprouts, chopped mint and cilantro.
2. Add few drops of lemon juice to it with little salt.
3. Mix everything nicely and serve as a healthy snack.

Tip: To make it sweet, replace green chilli with one spoon of honey. You can add fresh fruits too in it.

2) Oats soup:

Oats - 1 cup
Onion - 1/2 (finely chopped)
Green Chilly - 1 (finely chopped)
Garlic - 1 clove (minced)
Pepper powder - a pinch
Water- 1 cup
Milk - 1 cup
Oil - 2 tsp
Cilantro - for garnish
Salt to taste

1. Heat oil in a pan and saute onions, green chilly and garlic till they begin to sweat.
2. Now add the oats and fry along with it for 2 minutes.
3. Add salt and water and let it come to a boil.
4. Now add the milk and pepper powder to it and bring to a boil.
5. Garnish the rich and creamy oats soup with cilantro or green onions. Serve piping hot with a slice of bread.

Tip: To make it more nutritious add some finely chopped vegetables to the soup like carrots, green peas, etc. you can also add a pinch of garam masala or cumin powder to make the soup more flavourful.

3) Asparagus Broccoli stir fry

Asparagus - 1 lb
Broccoli florets - 1/2 cup
Pepper - 1 tsp
Salt - 1 tsp
Garam Masala - 1/2 tsp
Shallot Onion - 1 (finely chopped)
Ginger garlic paste - 1 tbsp
Oil - 2 tblsp
Lemon Juice - from 1 lemon (2 tblsp)

1. Break the woody ends from the bottom of the asparagus and discard. Next cut it into 1 inch pieces.
2. In a small bowl, combine pepper, garam masala, salt, ginger garlic paste and little oil.
3. Add the broccoli florets and asparagus pieces to this bowl and toss well to coat the masala very well on the veggies.
4. In a large skillet, heat the oil. Add the chopped onion and fry for 2 minutes.
5. Next add the veggies and stir-fry for 5 minutes on medium-high flame. Switch off when the veggies are still crunchy.
6. Add the lemon juice and toss. Serve as a salad or as a side-dish.

Tip: The same recipe can be done with asparagus alone or broccoli alone. Other vegetables that can be used are beans, zucchini, cauliflower etc.

4) Corn Patty

Corn (fresh or frozen) - 1 cup
Channa Dal - 1 cup
Onion - 1/2 (chopped)
Ginger - 1" piece (grated)
Red/Green chillies - 4-6 (chopped)
Turmeric powder - 1/2 tsp
Cumin seeds - 1/4 tsp
Asafoetida - a pinch
Curry Leaves - 1 spring (finely chopped)
Salt to taste

1. Soak the channa dal for at least an hour. Drain and coarsely grind it.
2. To this add the corn, onion, red chillies, ginger, cumin seeds, turmeric, curry leaves, asafoetida and salt.
3. Make balls out of the above mixture; shape them as patty or cutlets.
4. Grease a baking tray and line the patties. Sprinkle 1 or 2 drops of oil on top of each patty.
5. Bake it in an oven preheated to 350 degrees for 45 minutes to 1 hour.
6. Serve hot with mint chutney or eat as such.

Tip: Use a parchment paper in the baking tray to remove the patties easily.

5) Broccoli ki Sabzi

Broccoli - 1 bunch
Onion - 1/2 (finely chopped/ grated)
Green Chillies - 1
Grated Coconut - 2 tblsp
Curry leaves - 1 string
Oil - 2 tsp
Mustard seeds - 1/2 tsp
Dry red Chillies - 2
Urad dal - 2 tblsp
Salt - as needed

1. Wash the broccoli and chop it very fine. You can also pulse it a few times in the food processor.
2. Heat oil in a cooking pan, splutter the mustard seeds.
3. Add the urad dal, dry red chillies and curry leaves. Fry for a minute or so till the urad dal turns golden brown.
4. Add the chopped onion and green chillies. Fry for a minute till the onion sweats.
5. Add the finely shredded broccoli and required salt.
6. Stir fry for about 3-5 minutes. The broccoli will become dark green in color and will be partially cooked.
7. Add grated coconut, mix again and remove from the stove. Broccoli tastes best if it retains its crunchiness, so do not overcook it.

6) Tofu Pasta

Pasta - 1/2 lb (You may use any pasta of your choice. I've used whole wheat rotini)
Extra Firm Tofu - 7 oz (cut into small cubes)
Chopped Garlic - 1/2 tsp
Onion Powder - 1 tsp (or slice a small piece of onion and use that instead)
Bell Pepper - 1/2 (sliced)
Broccoli Florets - 1/4 cup
Carrots (chopped) - 1/4 cup
Soy Sauce - 1 tblsp
Chilly Garlic Sauce - 2 tsp (or to taste)
Lemon Juice - 1 tsp
Sesame Oil - 2 tblsp
Sesame Seeds (toasted) - 1 tblsp (optional, for garnish)

1. Cook the pasta in salted boiling water according to the package instructions. Drain the water and keep it ready.
2. Pat dry the tofu with a paper towel and cut it into small cubes.
3. Heat 1 tblsp oil in a pan/wok and add the tofu cubes. Fry on medium high heat stirring occasionally till it dries up and all the sides are browned. This takes about 10-15 minutes depending on the moisture content.
4. Once the tofu becomes crispy and brown, move the tofu to the sides, make a well in between and proceed.
5. Add an additional 1 tblsp of oil and add the chopped garlic and onion powder.
6. After a minute add the rest of the veggies in quick succession - broccoli, bell peppers and carrots.
7. Increase the heat and stir fry for couple of minutes.
8. Mix in the lemon juice, soy sauce and the chilly garlic sauce. You may also use store bought pasta sauce instead.
9. Finally toss in the pasta. Make sure the sauce coats the pasta nicely. Check for salt and other seasonings. If you like the pasta more spicy, add 1/2 tsp of black pepper powder or red pepper flakes.
10. Switch off and serve. You may top it with toasted sesame seeds to add a crunch to the dish.


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