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 breakfast and lunch!
Good to know
Makhana/Fox nuts/lotus seeds are low in sodium. Their high calcium content is good for bone health.
Makes 1 medium snack bowl
Cuisine : Indian
Course : Snack
Difficulty Level : Very Easy
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
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!
*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.
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.
Makes 1 medium salad bowl
Course : Salad/Snack
Difficulty Level : Very Easy
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
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)
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.
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.
Makes 2 bowls of chicken quinoa
Course : Lunch/Dinner
Difficulty level : Medium
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.
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
For the marinade
Wash the chicken pieces and place them in a big bowl.
Add curd, garlic paste, red chilli powder, turmeric powder, ground cumin powder, coriander powder, salt, lemon juice and chopped cilantro/coriander leaves.
Mix well and marinate for minimum 30 minutes or keep the marinade in the refrigerator to be used next day.
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.
This is a healthy, easy to make breakfast & snack option especially for the north Indians like me who are not very quick with sambhar or when you don’t have enough time to cook sambhar!😀 These masala idlis (tempered semolina cakes) makes for an easy tiffin recipe, as you can do away with other accompaniments, just add a little ketchup at the top and you are done!
I am using a rava (semolina) idli readymix to prepare my batter. You can use any other idli batter of your choice.
Good to know
Semolina (sooji, rava) has zero cholesterol and it is rich in magnesium, Iron, protein and dietary fiber.
Makes 12 idlis
Cuisine: South Indian
Difficulty Level : Medium
2 cup, rava idli readymix (250 g)
1 cup sour curd (not needed if you are using fermented Idli batter)
3 tsp Onion garlic paste
4 tsp tomato puree
1 slit green chilly
1/2 tsp Mustard seeds
1/2 tsp sambhar powder (optional)
1/4th tsp Red chilli powder
1/2 tsp turmeric powder
1 bunch Fresh coriander leaves
5-8 Curry Leaves
1 Red whole kashmiri chilli (optional)
Salt to taste
Put rava idli readymix and sour curd in a bowl, mix well. Add little water, mix again. Set aside for 10 minutes. Add some more water till you get a thick but smooth pouring consistency.
2. Take idli tray and grease it with little oil. put a dollop of batter in each section. In a pressure cooker(or you can use idli maker), put enough water and bring it to boil. Reduce the flame and place the idli stand inside the pressure cooker, remove the weight and steam for 10 minutes on high flame. After few minutes, remove the idlis from the tray and keep aside.
2. Heat 2 tsp oil in a wok, add mustard seeds, slit green chilly, curry leaves and red whole kashmiri chilly. Let the mustard seeds splutter well.
3. Add 3 tsp onion garlic paste and saute it for few minutes, till translucent.
4. Add turmeric powder, sambhar powder, Red chilly powder, salt and tomato puree. Mix well and let it cook on low flame for 1-2 minutes. Add 1/2 cup of water and mix again.
5. One by one place your idlis (Steamed cakes) in the wok and gently toss the idlis in the gravy till the gravy is fully absorbed.
6. Garnish with fresh finely chopped coriander leaves, serve hot.
Serving suggestion : Serve it with sweet or masala chaach (spicy buttermilk).
Apicius, the 1st Century Roman gourmand rightly said “We eat first with our eyes”. This colorful, 4 ingredient, healthy bowl is so good to look at, it really stimulates your senses. This guilt free, nutrient rich salad bowl is easy to prepare and you can always add your favorite or available ingredients /vegetables and customize it. It is loaded with the goodness of broccoli, pomegranate seeds, quinoa & yogurt.
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. Broccoli is a powerhouse full of vitamins, fiber & minerals. Pomegranates are rich in Vitamin C & potassium. Yogurt has lot of calcium & is also high in B vitamins. So much to build your immunity! And with so much happening in the world right now, it is impossible not to mention the importance of building immunity and focus on sound mental and physical health.
1. 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.
2. Take 2-3 florets of broccoli, wash well and steam for 3-5 minutes. Rinse with icy cold water to stop the cooking process. You will see beautiful bright green florets with crunchy and crisp texture. Now finely chop the florets.
3. In a serving bowl, mix cooked quinoa, chopped broccoli, pomegranate seeds, flax seeds, lemon juice, chat masala/black salt & little salt to taste.
4. Mix well, add 1 small bowl of natural yogurt or thick curd. Quantity of yogurt may vary as per individual’s choice.
5. Taste and adjust the seasoning before serving. Serve immediately or cover it with airtight lid or cling film, refrigerate and serve cold.
Protein Packed Quinoa Salad Meal Hi there! The whole world is going through difficult times. People are worried, as the spread of Corona virus has resulted in never before kind of actions, emotions and restrictions. As the medical science struggles to find a cure or a probable vaccine at the earliest, our only guard… Continue reading →
Hi there! So here I am with my first recipe. It’s first week of February and it’s pretty cold here in India. I am sure nobody would mind having a hot salad that adds a little warmth to the cold evenings. It is super easy to make and takes very little time to cook. The… Continue reading →
Today, I have this easy, yummy and healthy peanut butter energy bites recipe for you. You can have this on your plate in almost no time! If you have kids at home, they are going to love this for sure. I made this yesterday only to find an empty plate in the fridge this morning! (haha) These protein packed bites are idle to snack in between your meals. It is a easy tiffin recipe to pack for school, so good for birthday parties and is definitely a conversation starter for those ladies get together! It is loaded with the goodness of flax seeds, oats, honey, dark chocolate…now that’s a lot of goodness in a bite! Just imagine your kids having flax seeds and oats! 😁😅. We all know how difficult (next to impossible) it is to make our kids eat this healthy stuff!
So, I have these two interesting versions for you, one is where i have made the bites by just combining all the ingredients together and the other version is chocolate dipped. My kids loved the chocolate dipped version for the obvious reason!
Good to Know Flax seeds are known for their amazing health benefits like they are rich in omega 3, dietary fiber and they contain high quality protein. Oats are rich in antioxidants, soluble fiber, can help lower cholesterol, help control blood sugar level and may help you lose weight as well. Honey is rich in antioxidants, ease digestive problems, soothe coughs and sore throat to name a few.
Ingredients & Qty
1. NaturalCrunchy Peanut Butter - 1/2 cup (75 gm) You can use creamy peanut butter as well
2. Flax Seeds - 3 tsp (15 gm)
3. Rolled Oats - 4 tsp (20 gm)
4. Honey - 2 tsp
5. Biscuits - 4 no. (optional) (I have used Parle G glucose biscuit)
6. Dark Chocolate - 2 bars (I have used Cadbury Bournville, 50% cocoa, dark chocolate bars)
7. Milk - 2-3 tsp (Required Only for chocolate dipped version 1.1)
Chocolate Dipped Bites (version 1.1) Scroll down for making Version 1.2
1. Grind the oats, flax seeds and glucose biscuits in flour consistency (keep it slightly coarse), using mixer grinder/food processor.
2. In a mixing bowl, add Crunchy peanut butter, grounded oats, flax seeds, glucose biscuits, and honey, mix until well combined to form dough ball.
3. Make small bites/balls, if you feel it is not holding together, add some (one tsp) peanut butter.
4. Keep the bites in the fridge for 20 minutes so that the dough holds together once you start dipping them in melted chocolate.
5. In the meanwhile, Chop the dark chocolate into small pieces, place it in a microwave safe bowl and microwave for 1 minute 20 seconds, remove and stir (Don’t rely on your eyes, because the chocolate pieces retain their shape until you stir them Or boil 1 cup water in a saucepan, then reduce the flame and let it simmer, Place a bowl that fits the mouth of the sauce pan, put the chocolate in that bowl, keep on stirring until the chocolate melts)
6. Add 2 to 3 tsp milk and whisk, to make the chocolate dip easy to work with. You can add coconut oil to achieve a thin working consistency but i prefer milk.
7. Coat the bites one by one with melted chocolate. Use a toothpick or fork for a mess free job. Once done, put it back in the fridge and freeze for about an hour or two and enjoy!
Now let’s make the other version….version (1.2) 😀
1. Grind the oats, flax seeds and glucose biscuits in flour consistency, using mixer grinder/food processor.
2. Chop the dark chocolate into small pieces, place it in a microwave safe bowl and microwave for 1 minute 20 seconds, remove and stir (Don’t rely on your eyes, because they retain their shape until you stir them). Or you can boil water in a pan and place a bowl over the pan with chocolate in it, keep on stirring until it melts.
3. In a mixing bowl, add Crunchy peanut butter, grounded oats, flax seeds, glucose biscuits, honey, and melted chocolate, mix until well combined to form dough ball.
4. Make small bites/balls, if you feel it is not holding together, add some (one tsp) peanut butter.
5. Refrigerate for an hour and serve. Voila! our version 1.2 is ready! 😀