Category: Healthy

Quinoa Broccoli Yogurt Salad

Good Afternoon,

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. 

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Makes : 2 Servings
Diet : Diabetic friendly
Cuisine: Continental
Course: Salad
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Ingredients & Qty

Cooked Quinoa1 small bowl
Pomegranate seeds1 small bowl
Broccoli2-3 florets
Flax seeds3 tsp
Natural Yogurt/thick curd1 small bowl
Lemon juice2-3 tsp
Chat masala/Black saltTo taste
SaltTo taste
Ingredients
Ingredients

Method

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.

Quinoa Broccoli Yogurt Salad

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Quinoa Salad Meal

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 →

by white button

Warm Mushroom Salad

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 →

by white button

Peanut Butter Bites

Good evening,

                     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!

Peanut Butter Bites

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. 

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Makes: 12-15 bites
Cuisine:Continental
Course: Snack
Difficulty Level : Easy
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Ingredients & Qty

1. Natural Crunchy 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)

Method

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, ground 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) 😀

Method

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! 😀

Peanut Butter Bites

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Quinoa Salad Meal

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 against this virus for the time being is our own immunity. Be active, eat clean and healthy food. Here is a salad meal recipe that is protein packed and is loaded with lot of vitamins and minerals as well. Do let me know how it turns out for you in comments section. keep well, stay safe.

Quinoa Salad Meal
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Serves 1 (as a meal)
Cuisine: Continental
Course: Lunch/Dinner/Salad
Difficulty level : Medium
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IngredientsQty
Quinoa1 cup cooked
Mixed Coloured capsicum (Red, yellow, green capsicum)1/2 cup
Black chickpeas (kala chana)1/4th cup Boiled
White chickpeas/Garbanjo beans(kabuli chana)1/4th cup Boiled
Cottage Cheese (Paneer)½ cup
Pomegranate seeds½ cup
Lemon Juice2-3 tsp
Olive oil2 tsp
Chat Masala and or Black salt to taste
Ingredients

Method

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.

Cooked Quinoa

2. In a pan add 2 tsp olive oil, mixed coloured capsicum, cottage cheese(Paneer), boiled black chickpeas(kala chana), boiled Garbanjo beans (Kabuli chana) and sauté for 3-5 minutes. let it cool and put it in a serving bowl.

3. Add cooked quinoa, Pomegranate seeds, lemon juice, chat masala and black salt to the bowl.

4. Toss well and serve.

You may add your favourite salad dressing to the salad to suit your taste.

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Amla sabji (Indian Gooseberry side dish)

Hello Friends,

I started making Amla sabji because every time I ate pickle bought from the market, I ended up with an irritated throat. I am glad now I have finally found one brand of pickle that suits me well but it’s in Dehradun, little far away from where i live, so this easy amla recipe which is made using  pickle masala (spices) comes in very handy.  I always knew that amla (Indian Gooseberry) has high level of vitamin C, is good for hair and skin but didn’t know that it has bodybuilding benefits as well, until I googled for it, like It enhances protein synthesis, is good for strengthening muscles and helps build lean muscle mass. Now that’s a lot given it’s price!  😀

Amla sabji (Indian gooseberry – side dish)
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Cooking Time: 10-12 min
Serves : 2-4
Cuisine: North Indian
Course: Side Dish
Difficulty level : Medium
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IngredientsQty
Amla (Indian Gooseberry)4-5
Kalonji (Black seeds)  1/4th tsp
Saunf (Fennel seeds)1/2  tsp
Sarson dana (Black Mustard seeds)1/4th tsp
Hari mirch (Green chilly)    1 slit
Whole dried red Kashmiri chilly  1
Jeera (Cumin seeds)            1/4th tsp
Ajwain (Carom Seeds)1/4th tsp
Mustard/Refined oil2 tsp
Haldi (Turmeric powder)1/4th tsp
Lal Mirch (Red chilly powder)1/4th tsp
Salt to taste
Ingredients

PS: You can add little Jaggery(gur) if you find it too tangy!

Method

1.  Wash, chop and deseed the amla

2.  Heat the oil in a pan and add green chilly, red kashmiri chilly whole, Jeera (cumin seeds),  Sarson dana (mustard seeds), kalonji (black seeds), Saunf (Fennel seeds), Ajwain (carom seeds) and sauté for few seconds.

3.  Add amla, haldi (Turmeric powder), Red chilli powder, salt and sauté on low flame for 1 minute.

 4.  Add Jaggery (if needed) along with ½ cup of water, mix and cover with a lid and cook for 4-5 minutes. You can add little more water (if needed) and cook till the amla is nice and soft.

  5. Garnish it with coriander and enjoy as a pickle or side dish.

Raw Amla

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