Healthy Coleslaw

coleslaw

Preparation time: 5 mints
Serves – 2

Ingredients
½ cup thinly sliced red cabbage
½ cup thinly sliced carrot
½ cup thinly sliced onion
2 tbsp greek yogurt (curd)
1½ tbsp mayonnaise
1 tspn lemon juice
salt to taste
pepper to taste

Method

  1. Place all the ingredients in a bowl.
  2. Mix it well.
  3. Best served chilled.

Will keep in the fridge for up to 3 days…

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French Bean Rice

French-bean rice

Preparation time: 10 mints
Cooking time: 10-15 mints
Serves – 2

Ingredients
2 cups cooked rice
1 finely chopped onion
1 finely chopped green chilli
2 garlic cloves finely chopped
½ cup roughly chopped french beans
2 tspn oil
½ tspn mustard seeds
½ tspn cumin seeds
½ tspn asafoetida
½ tspn turmeric powder
1 tbsp lemon juice
2 tsp sugar
salt to taste

Method

  1. Heat the oil in a non-stick pan and add the mustard seeds and cumin seeds.
  2. When they crackle, add the asafoetida, turmeric powder, chilli, garlic, onions and saute them till onions are light brown.
  3. Now add french beans to it. Stir it well and sauté it for 4 to 5 minutes.
  4. Add rice along with salt, sugar and lemon juice. Stir it well. Let it cook for 1-2 minutes.
  5. Serve it hot or its great for lunch box too..

A great way to use french beans in a meal…

 

Courgette Pancakes

Courgette Pan CakePreparation time: 10 mints
Cooking time: 5-7 mints
Serves – 2 – 3

Ingredients
2 medium size courgette (grated)
1 cup chick pea flour
1 tbsp lemon juice
1 tsp salt
1 tsp chili powder
1 tsp cumin and coriander powder
½ tsp turmeric powder
½ tsp all mix spices powder (garam masala)
water to make batter
oil to pan fry

Method

  1. Place grated courgette in a large mixing bowl and add all the ingredients and stir it well add some water to adjust the consistency of batter. (thick pouring consistency)
  2. Preheat griddle or frying pan to medium-high heat. Rub griddle or frying pan with oil before cooking each batch of pancakes. (You can use more oil if you like)
  3. Spoon about 2 tablespoons of batter for each pancake on hot griddle. Cook until bubbles begin to form, about 1½ minutes, turn pancake over and continue to cook for another 1 to 1½ minutes or until pancakes are done. (You may need to adjust heat, depending on the type of griddle or frying pan you are using.)
  4. When pancakes are done, serve immediately.
  5. Serve with your choice of jams, syrups and add a dollop of soured cream or yoghurt.

Courgettes contain very few calories and have a high water content, which makes them a dieter’s friend.

Cabbage Pancake

CabbageFritters

Preparation time: 5 mints
Cooking time: 15 –  20 mints
Serves: 2

Ingredients
2 cup finely chopped or grated cabbage
½ cup gram flour or all-purpose flour
½ tsp turmeric powder
1 tsp chilli powder
1 tsp cumin and coriander powder
1 tsp salt
1 tsp all spice mix
oil to shallow fry

Method

  1. Combine cabbage, turmeric, chilli powder, all spice mix, cumin and coriander powder along with salt in a large bowl. Let it marinate for 6-7 hours.
  2. Once marinated add gram flour and mix it well until all cabbage get flour coating. Add more flour if required.
  3. Heat a griddle on high heat and add some oil to it to coat the bottom.
  4. Add 1/4 of the cabbage mixture to the griddle, pressing it out into a 2 to 3 inch pancake.
  5. Let it cook until the edges are brown or around 2-3 minutes.
  6. Now, flip it over and let it cook for 2 minutes.
  7. Serve it hot with tomato ketchup.

Feel free to use any vegetable you like, to make this dish more interesting…

Curly Endive & Oats Muthiya – Steamed Dumplings

Curly Endive Muthiya

Preparation time: 10 mints
Cooking time: 15 mints
Serves: 2-3

Ingredients
2 cups chopped curly endive
1 cup quick cooking oats
2 tbsp semolina (rava)
3 tbsp curd
4-5 garlic cloves finely chopped
1 tbsp ginger paste
2-3 green chillies finely chopped
1 tbsp oil
1/2 tsp turmeric powder
1/2 tsp asafoetida powder
1/4 tsp baking soda or fruit salt
1 tbsp sugar
salt to taste
water as required

For Tempering
1 tbsp oil
1/2 tbsp sesame seeds
1/4 asafoetida powder
1 tsp mustard seeds
1 tsp chilli powder
1 tbsp lemon
1 tbsp sugar
salt to taste

Method

  1. Combine all ingredients well in a bowl, mix well and knead into a soft dough using little water.
  2. Divide the dough into 4 equal portions and shape each portion into a cylindrical roll.
  3. Arrange the rolls on a sieve and steam in a steamer on a high flame for 15 minutes. Remove and keep aside to cool for 15-20 minutes.
  4. Now cut into bite size pieces.
  5. For the tempering, heat the oil in a big non-stick pan and add the mustard seeds.
  6. When the seeds crackle, add the sesame seeds, asafoetida powder and cook on a medium flame for 30 seconds.
  7. Add muthia pieces into the pan along with chilli powder, sugar, lemon and salt and toss it lightly till each muthia covers well with masala.
  8. Enjoy it hot with green chutney or curd.

Curly Endive is rich in many vitamins and minerals, and Oats are high in fibre and protein which makes this tasty recipe very healthy.

Stuffed Sprouts

Stuffed SproutsPreparation time: 5 mints
Cooking time: 7-8
Serves: 4

Ingredients
250 grm brussel sprouts

For Stuffing
¼ cup shredded dry coconut
1 tbsp kasuri methi (optional)
½ tsp turmeric powder
1 tsp chilli powder
1 tsp cumin and coriander powder
1 tsp salt
1 tbsp sugar
1 tsp all spice mix
1 tsp dry mango powder
1 tbsp oil

Method

  1. Combine all ingredients together for the stuffing.
  2. Cut off the stem end of the Brussels sprouts and remove any yellowing outer leaves. Slit them crosswise from the bottom, almost all the way through – leave the stalk area uncut. Stuff each sprout with the stuffing – don’t be afraid to use clean hands to do this; just get right in there.
  3. Place sprouts in a microwave proof tray and microwave it on high heat for around 7 minutes or till sprouts are tender.
  4. Serve it warm.

In order to facilitate even cooking, it is important that the Brussels sprouts be as uniform in size and shape as possible.

Microwave Milk Cake

milk cakePreparation time: 5 mints
Cooking time: 3-4 mints
Serves: 1

Ingredients
1/2 cup semi skimmed milk powder
1/2 tbsp unsalted butter
3 tbsp milk
2 tsp sugar
3-4 saffron threads

Method

  1. Take butter, milk and saffron in a microwave proof bowl. Place it in microwave for 30 seconds on high heat. Take it out and stir it, place it again in microwave for 30 seconds or until milk and butter are well combined.
  2. Add milk powder to the mixture and stir it well. Place it back in microwave for 1 minute on high heat. Stir it well and place it back for another minute or until it’s thicken.
  3. Now add the sugar in it and mix it well until well combined.
  4. Serve it on a plate.

Make it low-calorie or sugar free dessert by using sweetener instead of sugar.

Kale Sweet Corn Cheese Grill

Kale Sweet Corn Cheese Grill

Preparation time: 5-10 mints
Cooking time: 10 mints
Serves: 6
Makes: 6 sandwiches

Ingredients
12 slices bread
butter to spread
ketchup to drizzle

Stuffing
1/2 cup chopped kale leaves
1/4 cup frozen sweet corn
1/4 cup chopped onion
1/4 tsp pepper powder
1 tsp mixed herb
1 tsp salt
6 cube dolcelatte cheese (25 grm cube) (you can use any cheese you want)

Method

  1. Mix kale leaves, sweet corn and chopped onion in a microwave proof bowl and add salt, pepper and mix herb in it.

  2. Now microwave this mixture for 2 minutes on high heat. Now give a stir and put it back in microwave for 2 minutes on high heat again. Keep this mixture aside.

  3. Butter the slices of bread on one side. Devide mixture in 6 parts and place it on bread (with the buttered side facing downwards)and top it with cheese cube. Drizzle some ketchup on it and cover it with another slice of bread (with the buttered side facing upwards)

  4. Place a pan on stove over high heat until hot. Once pan is hot, grill the sandwich both side, till both the sides turn golden brown. (You can also use a grilling machine or oven to prepare this recipe.)

  5. Serve it hot.

Serving Suggestions:
you can serve it with green chutney, ketchup or any dip that you enjoy.

Kale is very high in beta carotene, vitamin K, vitamin C, and rich in calcium.

Quick Cheesy Pasta

Cheesy Pasta

Preparation time: 5-10 mints
Cooking time: 10 mints
Serves: 2

Ingredients
1 cup penne pasta
1/2 cup frozen mix veg
1 tbsp grated cheddar cheese
1 tbsp olive oil
1 tsp mixed herb
1 tsp salt
1/2 tsp pepper powder
1/2 tsp thyme

Method

  1. Bring a large pot of lightly salted water to boil. Add pasta with mix vegetables and cook for 8 to 10 minutes or until it becomes soft. Drain it.

  2. In a large bowl toss drained pasta with cheddar cheese, olive oil, herbs, salt, pepper and thyme.

  3. And serve..serve it warm.

Serving Suggestions:
you can serve it with fresh salad, or eat it on its own!!

To make this dish more fibrous and low fat, add more vegetables.

Mix Vegetable Handvo

HandvoSoaking Time:  30 mints
Preparation time:
15 mints
Cooking time: 40 mints
Serves: 4

Ingredients
1½ cup ready handvo mix
1/4 cup grated bottle gourd
1/4 cup chopped onion
1/4 cup chopped carrot
1/4 cup chopped broccoli
1/4 cup green peas
1/4 tsp soda bi-carb
1/4 tbsp lemon juice
1 tbsp ginger-green chilli paste
1/2 tbsp grated garlic
1/4 tsp turmeric powder
2 tbsp oil
salt to taste
Luke warm water to make handvo batter
Sunflower seeds and Sesame seeds for garnishing

Method

  1. In a large mixing bowl, take ready handvo mix and prepare thick mixture with water. Keep it aside for 30 minute.

  2. After half an hour, preheat your oven to 180°C.

  3. Combine all vegetables and dry ingredients in to handvo batter. Except soda bi-carb and lemon juice. Mix everything well.

  4. Now, add soda bi-carb and lemon into the mixture and mix it well. It will make batter foamy.

  5. Grease the baking tray with little oil and pour the batter in it. You can be creative and use any shape. I have used muffin tray. You can also use cake tin.

  6. Sprinkle some sunflower seeds and sesame seeds over it.

  7. Cover baking tray with aluminum foil and bake at 180°C for 30 minutes.

  8. Now remove the foil and let it cook for another 10-15 minutes until light golden crust forms.

  9. Let it rest for a while, around 10-15 minutes and serve.

  10. You can also add hot oil tempering on it once it ready. To prepare tempering, heat some oil in a small skillet, add musterd seeds, asafoetida and few curry leaves in it.
    Now drizzle this over handvo.

Serving Suggestions:
you can serve it with ground nut oil and chat masala mix, green chutney, plain yogurt.

To make ground nut oil mix add 1 tsp chat masala to 1 tbsp oil and enjoy…