Spinach Tomato Omelette

Good morning,

This tasty nutritious spinach omelette is a perfect satiating breakfast. I am trying to follow quantified nutrition and this breakfast meal is a part of my diet plan. It is cooked in 2 tsp olive oil. I have used cherry tomatoes but you can replace it with the normal one.

Good to Know

Eggs are rich in Vit. D, B6, B12, selenium, zinc, iron & copper. The yolk has more fat and calories than the egg white.

MACROS – 247.5 Calories 13.4g Protein 5.5g Carbs 19.2g Fats

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Makes one omelette
Course : Breakfast/snack
Difficulty level : Easy
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Ingredients

2 whole eggs
25 gm chopped spinach
3-4 cherry tomatoes or deseed and chop 1/2 normal tomato
1/2 finely chopped onion
2 tsp Olive oil
1/4th tsp Garam Masala (optional)
1/4th tsp Italian seasoning or Oregano
1/4th tsp Black pepper powder
Salt & red chilli powder/chilli flakes to taste
A bunch of chopped fresh Coriander leaves
Ingredients
Ingredients

Method

1.Whisk two whole eggs in a bowl and add chopped onions, spinach & fresh coriander leaves. Mix well

2. Add black pepper powder, Italian seasoning, garam masala, red chiili powder & salt. Whisk well to get that nice and fluffy omelette !

3. Put 2 tsp olive oil on a hot tawa or pan. Pour the mixture and add tomatoes on top!

4. Cook well from both the sides, serve hot.

Have a look at some other interesting recipes!

Easy Indian Cottage cheese Spinach Tomato Salad

Good evening,

This is simple, easy to prepare, healthy diabetic friendly salad. I made it last night as i wanted to cut down on chapatis (Indian flatbread) and instead have something more nutritious and satiating. I have altered my workout and diet plan and am reducing carbs gradually and increasing good fat ,protein and leafy greens in my diet so that’s how this salad happened! 😁

Good to Know

Indian Cottage Cheese is high in protein and calcium. It can help regulate blood sugar levels too. Spinach is rich in A,C & K vitamins along with magnesium, Iron and manganese. 

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Makes 2 servings
Course: Salad
Difficulty level: Very Easy
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Ingredients

1 cup Indian Cottage cheese (Paneer)
1 cup chopped spinach
1/2 cup sliced cherry tomatoes
1/2 medium onion, chopped
1.5 tsp seed mix of your choice (pumpkin, sesame, flax, chia seeds etc)
2 tsp olive oil
*Chat Masala or your choice of seasoning to taste
Juice of half lemon
Ingredients
Ingredients
Main Ingredients

Method

1. Saute Indian cottage cheese, spinach, onion, seed mix in 2 tsp olive oil for 1-2 minutes on medium flame.

2. Transfer it in a serving dish, add sliced cherry tomatoes, lemon juice and *chat masala or black salt. You can use your choice of salad dressing as well.

3. Mix well and serve warm.

Indian Cottage cheese spinach tomato salad

*Chat Masala is a spice mix from the Indian cuisine and is a mix of tangy and spicy flavours. It has cumin seeds, coriander seeds, black peppercorns, asafoetida (hing), dry mango powder and black salt.

Here are some more interesting recipes for you!

Tangy Roasted Fox Nuts/Phool Makhana

Hello friends

You can never have enough of these crunchy,tasty & tangy roasted makhanas(lotus seeds)! It is a perfect easy to prepare, healthy, evening snack. You can munch on these to fight food cravings or hunger pangs that often strike in between your main meals!

Good to know

Makhana/Fox nuts/lotus seeds are low in sodium. Their high calcium content is good for bone health. 

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Makes 1 medium snack bowl
Cuisine : Indian
Course : Snack
Difficulty Level : Very Easy
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Ingredients

30 gm Phool Makhana (Fox Nuts)
3 tsp Olive Oil
1 tsp *Chat masala
1/4th tsp Chilli Flakes
1/4th tsp Kashmiri Red chilli powder
1/4th tsp Turmeric powder
1/4th tsp Black salt (Kala namak)
Juice of half lemon
Ingredients
Main Ingredient

Method

1. Heat 2 tsp olive oil in a heavy bottom pan, add Makhana/Fox nuts and roast on low flame for 3-4 minutes.

2. Add 1 more tsp olive oil, red chilli powder, chilli flakes, black salt, chat masala, mix well and roast for another 1-2 minutes on low flame. (I could have added all the oil at once in the beginning only but makhanas are so good and quick at soaking up the oil that i prefer to add some in between as it allows the entire batch to be uniformly crispy!)

3. Add lemon juice, mix well

4. Remove from flame, your tangy, roasted makhana /fox nuts are now ready! Enjoy!

Tangy-Roasted Fox Nuts/Makhana

*Chat Masala is a spice mix from the Indian cuisine and is a mix of tangy and spicy flavours. It has cumin seeds, coriander seeds, black peppercorns, asafoetida (hing), dry mango powder and black salt.

Have a look at some other interesting recipes!

Healthy-Egg Peanut Salad Bowl

Hello Friends,

I am writing this recipe post after a long gap as i was unwell and had severe pain and discomfort in my throat. Luckily it was not covid! Humid weather along with the illness made me sluggish. I started taking multivitamins, calcium, giloy and homamade kadha to soothe my throat and to further build my immunity. I also increased the amount of raw turmeric in my home made decoction and it really worked for me. I am glad that i could avoid antibiotics. And as i have recently recovered so i can only think about healthy food with no cheat days at least for sometime!😁

So I have this healthy and easy to prepare Egg, Peanut Salad bowl which can be enjoyed as salad or snack in between your meals.

Good to know!

Egg whites are healthy as they provide good protein, potassium and are cholesterol free. Peanuts are good source of protein, healthy fat, fiber, potassium, magnesium and Vitamin B. 

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Makes 1 medium salad bowl
Course : Salad/Snack
Difficulty Level : Very Easy
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Ingredients

3 egg whites boiled (I have used half egg yolk as well, you can use all the yolks or remove them completely as per your choice)
3 tsp Peanuts (I have used salted peanuts)
1 medium Tomato chopped
1 Medium Onion finely chopped
Juice of 1 lemon
Chat masala, salt, red chilli flakes, Italian seasoning to taste
A bunch of fresh Coriander leaves
Ingredients
Main Ingredients

Method

1. Chop the egg whites and keep aside. (I have used plain eggs but you can saute egg whites in 1/2 tsp butter or olive oil for that extra rich flavor & texture)

Chopped egg whites

2. In a serving bowl, put chopped egg whites, half egg yolk, chopped tomato, onions, peanuts.

3. Add lemon juice, red chilli flakes, chat masala, salt, Italian seasoning or oregano as per your taste.

4. Garnish with fresh coriander leaves/cilantro and serve.

Egg Peanut Salad Bowl

Here are some more interesting recipes for you.

Homemade Garam Masala (Indian Spice Mix)

Good Afternoon,

This is the most loved and extensively used spice mix in Indian households and we all have our own version of making this at home. The flavor and aroma of homemade garam masala in our dishes cannot be missed! I have tried lot of store bought garam masala in the past and none of them could compete with the homemade version. I prepare small batches so that i get the most of aroma and flavor. 

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Makes 30 gm of garam masala 
Cuisine : Indian
Difficulty level : Easy
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Ingredients

6 Green Cardamom pods (Hari ilaichi)
4 gm or four 2″ long cinnamon sticks (dalchini) (preferably ceylon cinnamon)
1 tsp Black Peppercorns (kali mirch)
1.5 tsp cloves (laung)
2 tsp Coriander seeds (sabut dhania)
2 tsp Cumin seeds (Jeera)
2 Black cardamom (badi ilaichi)
1/2 or 3 petals Star anise (chakar phool)
1 Mace (Javitri) strand
1 Bay leaf (tej patta)
Ingredients
Ingredients

Method

  1. Put all the spices in a pan and dry roast on medium flame for one minute. (Roasting is done to get rid of moisture and it enhances the flavor and aroma.)

2. Remove from flame and let it cool down at the room temperature.

3. Put the roasted spices in a grinder and grind well.

4. You can (I don’t) pass it through a sieve to get that powder like consistency. Put the coarse parts in the grinder and process again.

5. Store the garam masala in an air tight container.

Homemade Garam Masala

Here are some other interesting recipes for you!

Healthy-Chicken Quinoa Bowl

Hello friends!

This healthy chicken quinoa bowl recipe can be easily customized/quantified as per individual requirement by adding more or less chicken or quinoa to the bowl!

You can marinate the chicken, a day prior to cooking and refrigerate, thaw when required and cook. Again you can prepare quinoa a day in advance and use it the next day so following a quantified diet becomes easy with little planning and preparation. It’s takes less than 15 minutes to make this bowl, if you have pre-marinated chicken and cooked quinoa ready.

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Makes 2 bowls of chicken quinoa
Course : Lunch/Dinner
Difficulty level : Medium
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Good to Know

Quinoa is a tiny edible seed and has a dense nutrient profile. It is said to be one of the few plants that contain all nine essential amino acids.

Ingredients

300 gm Boneless chicken pieces
2 cup cooked Quinoa
3 tsp curd
1 tsp garlic paste
1 tsp Red chilli powder
1/2 tsp turmeric powder
1/2 tsp ground cumin powder
1/2 tsp Coriander powder
2 tsp lemon juice
2 tsp cooking oil
A bunch of fresh Cilantro/Coriander leaves
1 tsp salt or to taste
Ingredients
Cooked Quinoa

Method

For the marinade

  1. Wash the chicken pieces and place them in a big bowl.
  2. Add curd, garlic paste, red chilli powder, turmeric powder, ground cumin powder, coriander powder, salt, lemon juice and chopped cilantro/coriander leaves.
  3. Mix well and marinate for minimum 30 minutes or keep the marinade in the refrigerator to be used next day.

Cooking Instructions

  • Cook Quinoa : Combine the rinsed quinoa and water in a pan. Bring it to boil and reduce the flame. Let it simmer and cook on low or medium flame until the quinoa absorbs the water. cover and let it sit for 5 minutes. It will allow the quinoa to fluff up. Once cooked, keep aside.

1.Heat a pan/kadhai and add 2 tsp cooking oil, add marinated chicken pieces.

2. Stir and cover the pan, cook for 3-4 minutes.

3. After 3-4 minutes, you will notice that it is partially cooked and has a gravy now! Mix well and cook covered for another 4-5 minutes. Check whether the chicken is nicely cooked, if required cook it for few more minutes. (Don’t overcook or it will become chewy and dry)

4. Remove the lid, and cook on high flame to quickly reduce the gravy. We do not want our chicken to be completely dry, remove from flame when little moist and has very little gravy left, just good enough to coat it well.

5. Serve hot along with quinoa and raw onion rings.

Healthy-Chicken quinoa bowl
Chicken Quinoa Bowl