Healthy Food

Beetroot stir fry

Beetroot stirfry is a preparation where the grated vegetables are sauteed in spices and .It’s a great accompaniment to full meals and is a very hit recipe in the southern part of India Beetroot is a good source of iron and folate.It’s an easy, healthy & nutritious recipe.Being a north Indian we spend few years in a southern part of India @hyderabad.My daughter ate with rice and calls the dish as pink rice. It’s one of her favourites.she ate first at my neighbour home afterwards weekly twice she prefer to eat this vegetable either in lunch or dinner.

Ingredients

Beetroots – 2 grated

Bengal Gram – 2 tsp

Black Gram – 1  1/2tsp

Cumin  Seeds – 1 tsp

Dry Red Chilies – 2

Curry Leaves – 2-3

Turmeric Powder – a pinch

Coriander powder 1 tsp

Salt – To Taste

Oil – 2 tsp

Onion 1 tbsp finely chopped

Method

Wash & peel beetroot then grate it & keep aside.Heat oil in a pan and add Bengal gram ,black gram,cumin and let it splutter. Add in the curry leaves, red chilli .Fry for a minute then adding chopped onions and salt and fry till soft and tender.add turmeric powder and coriander powder fry for few seconds.then adding grated beetroot sprinkle salt and stir.cover and let the veggies cook till they are done.sprinkle some water if the moisture dries in the pan.keep on checking during intervals and sprinkle water whenever required.when the veggies are cooked well.Turn off heat & serve with rice or chappati

Tips :- preparing for small kids then adjust spices.

 

 

 

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Bell Pepper Egg Ring

Bell pepper serves as a beautiful edible egg ring.It’s an easy breakfast using egg served alongside whole wheat toast or served as side dish .The bell pepper adds gorgeous color to a simple breakfast.Use any color of Bell pepper of own choice.Add cheese as a topping or seasoning with Paprika or black pepper.

Ingredients

Green Bell Pepper Ring 1

Olive oil or any cooking oil 1/4 tsp

Egg 1

Salt to taste

Black Pepper to taste

Paprika a pinch (optional)

Method

 

Sprinkle a pinch of salt & black pepper & season bell pepper ring .Heat a non-stick pan put a ring on a pan if one wish can cook both sides  for charred flavor or directly break an egg in a ring hole & season with salt ,black pepper & paprika.if one like egg soft, cook over low heat for 3-5 minutes, or until the eggs are cooked to preference.If one like your egg hard, break up the yolk with the skillet for even cooking. Cook 6-9 minutes, or until the eggs are cooked to preference.

Tips :- for a large family breakfast use more bell pepper rings & more no of eggs .

Quinoa Vegetables Cutlet

Quinoa  is a source of complete protein ,a good source of dietary fiber and phosphorus and is high in magnesium and calcium.It is a healthy combination of quinoa and wholesome veggies with a tweak of Indian flavor.

 

ingredients

Pre-washed Quinoa 1 /2 cup

Water 1 cup for cooking quinoa

Boiled potato 1 med size

Salt to taste

Carrot 1/4 cup

Corn 1/4 cup

Green coriander leaves chopped 1tbsp

Spring onion chopped 1 tbsp

Green chilli 1 finely chopped

Ginger 1/2″ finely chopped

Garam masala 1/2 tsp

Chaat masala 1/2 tsp

White pepper powder 1/4 tsp

Lime juice 1 tsp

Cornflour 1 tbsp(to coat)

oil for shallow fry

method

In a pot add quinoa & water once it started boiling then adding a salt little bit ,Carrot & corn cover it & cook on low flame till quinoa cooked properly .it takes 10-12 min or till it cooked .remove from heat & leave for 5 min more.After 5 min uncovered take out a mixture in a bowl to cool down & add all ingredients & mix properly Check seasoning ,give a cutlet shape.heat oil in a pan for shallow fry .roll cutlet in a cornflour it will give a nice & crispy crust.cook from both sides till it became Nice golden Color.Serve Hot with sauce & salad.

 

q1

pan seared

 

 

q2

inside view 

 

 

Quinoa with Vegetables

Quinoa Cooked with Vegetables & seasoned with Indian Flavor for a twist.

Ingredients
Quinoa cooked 1 cup
Olive oil 1 tsp
Mixed vegetables 1 cup
Onion 1 small
Green onions 1
Garlic cloves 1 -2
Ginger finely chopped 1/2″
Curry powder 1/2 tsp(optional)
Paprika to taste
Green chilli 1-2
Salt to taste.
Black pepper to taste
Lime juice 1 tsp
Method
Cooked quinoa as per instructions wrote behind packet.
Heat oil in a wok ,adding onion & green onion white parts.
Add chopped garlic cloves & ginger & Green chillies cook till raw aroma goes.add mixed vegetables
Then add spices saute .cover & cook till veggies become soft.
Check seasoning.
Mixed cooked quinoa.add lime juice & Sprinkle Black pepper.
Garnish with green Onions.

Yogurt & fruits Parfaits

Layered yogurt ,fruits & cereal bars.Complete Breakfast in a jar.Grab & go !!

ingredients
Thick low-fat Yogurt-1/2 cup
Banana-1 small
Honey-1 tsp (optional)
strawberry chunks
Cereal Bars(vanilla flavour)
Mixed dry fruits-(cashew nut,almonds,walnut& raisins)
Mint leaves -Twig(for garnish optional)
Method-
Put thick yogurt in a glass.on top of that add cereal bars crumble half.add banana slices & adding a  honey top of it ,add strawberry chunks.add cereal bar on top..add mixed dry fruits .and at last, add dollops of yogurt ,decorate with mint leaves .!!!

Stir Fry Garbanzo

Boiled Garbanzo sauteed with Veggies & seasoned.can serve as side dish or a healthy snack.

ingredients

INGREDIENTS
Boiled Garbanzo 1 cup; Olive oil /any cooking oil 2 tsp
Mustard seeds 1 tsp
Roasted Sesame seeds (white)1tsp(optional)
Salt to taste
Black pepper to taste
Onion finely chopped
Tomato diced & chopped
Bell pepper finely chopped
Green chillies 1-2
Chaat masala to taste
Lime juice 1 tsp or to taste
Cilantro/green coriander leaves chopped
Method
Heat a wok then add oil & add mustard once it crackled add boiled garbanzo sautee.add veggies saute for min(I like crunch so saute for min one can cook for 2-3 min if u like soft)
..then turn off heat.add roasted sesame.
seasonings mix properly. At last lime juice & garnish with cilantro.

 

Healthy Bowl

Boiled Soya Chunks With Sauteed Veggies & Seasonings

ingredients

Soya chunks cooked 1 cup
Olive oil /any cooking oil 1 tbsp
Curry powder 1/8 tsp(optional)
Salt to taste
Black Pepper to taste
Onion 1 small diced
Green chilli 1-2/tastebuds
Green Bell pepper 1 diced
Tomato (deseeded)1 diced
Dried Oregano to taste
Parsley flakes to taste
Garlic powder 1/2 tsp
Cilantro/Green coriander leaves for Garnish
Method
Boil soya chunks adding salt for 5-6 min.
Rinse properly before preparing.
Heat oil in a pan add green chilli ,add onion saute for a minute.add tomatoes & green pepper .add curry powder,garlic powder ,salt & pepper cook around for a minute.add soya chunks .mix properly.
Turn off heat adding oregano & parsley.
Check seasoning.

Quinoa Khichdi

light & healthy for snacks or breakfast

ingredients
Quinoa 1/4 cup
Roasted Peanuts 1 tbsp
Green Chilli 1
Oil 1 tsp
Curry Leaves 3-4
Mustard seeds 1 tsp
Cumin seeds 1/2 tsp
Lemon juice 1 tsp /to taste
water
method
heat a saucepan add oil add mustard seeds & cumin seeds once seeds crackle add Curry leaves & green chilli sauteed.
Add quinoa & salt stir properly add water give a boil.
reduce flame to low & cook till become fluffy.
cover & keep it aside for 5 min.add lime juice.
Serve & enjoy !!!

Quinoa Salad

Cooked quinoa mixed with crunchy  vegetables & Nuts

Ingredients
Quinoa Pre-washed 1/2 cup
Water 1 cup
Salt to taste
Black pepper to taste
Lime juice 1 tsp
Green onion 1 chopped
Baby Carrot 4-5 Diced
Celery sticks 1 chopped
Olive oil 1 tsp
Almond soaked & peeled 5-6
Golden Raisins 4-5
Method
In a pot add quinoa & water.once it boil,cover with lid.Turn heat to low.quinoa takes 10-15 min.once it cooked & fluffy.
Leave it for 5 min more.
After 5 min open lid add olive oil ,salt ,lime juice & black pepper,all veggies almond & raisins.mix it properly
Serve in bowl .

 

Oats & Quinoa Khichdi

Oats & quinoa Cooked with Indian spices & vegetables.

ingredients

Quinoa (pre-washed)1/2 cup
Old fashioned oats 1/2 cup
Assorted vegetables (carrot ,beans,corn,green peas)1 cup
Curry powder 1 tsp
Onion small 1 sliced
Ginger 1/2″ finely chopped
Green chilli 1 or to taste
Garlic Cloves 1-2 finely chopped
Oil for cooking
Water 2 cup
Cumin seeds 1 tsp
Green coriander leaves for garnishing
Method
Heat oil in a pot then add cumin seeds once it crackled.add onion & saute till it becomes pink in color.add garlic & ginger .once raw aroma goes off.add vegetables ,curry powder & stir.
Add quinoa & oats saute on med-low heat for 2-3 min.add salt & mix.
Adding water once it started boiling turn heat on med-low flame.
Cook till water evaporates.
Turn off heat.let it covered for 5 min more.
Serve hot garnishing with green coriander leaves.dash of butter or ghee(optional)