Baked Chicken Parmesan Cutlets



My kids favorite chicken recipe. This is very versatile. We can make sandwiches out these with some marinara sauce poured on top of the cutlets. The same way it can also be served with pasta.  This also can be served by itself as a snack. A healthy chicken recipe, which uses less oil and is baked. The bread crumbs used here are whole wheat bread crumbs.

Ingredients:
1. Chicken breast pieces, 4.
2. Grated Parmesan cheese,  1/2 cup.
3. Garlic powder, 1/2 teaspoon.
4. Dried parsley leaves, 1 teaspoon.
5. Salt and pepper as per taste.
6. Beaten egg whites, 1 cup, seasoned with salt and pepper.
7. Toasted whole wheat bread crumbs 2 cups.

Preparation:
Preheat the oven to 350 degrees. Mix the Parmesan cheese, garlic powder, parsley leaves, salt and pepper.  First dip the chicken in the egg whites making sure it is well coated. Then roll them over in the bread crumbs mixture making sure that the chicken breasts are fully covered in with the bread crumbs. If needed, the same procedure can be repeated again to ensure even coating. Arrange the chicken pieces on a baking pan and spray them evenly with any oil spray.  Bake at 350 degrees for 45 minutes, turning them over once in between.

Blueberry Oatmeal Breakfast Mufffins



I tried so many blueberry oatmeal recipes from different sites but it didn't turn out the way I expected since I was using whole wheat flour.   The muffins were not that soft and were turning a little dry once cooled.  Finally at many trials and errors, I started changing the ingredients a little more to my preference and  this recipe yielded a good batch of soft muffins, which is also on the low sugar side. I have used coconut palm sugar here, which is a ideal substitute for brown sugar and still gives the same flavor ass brown sugar.

Ingredients:
Dry Ingredients:
1. Whole wheat flour, 1 cup.
2. Oats, 1/2 cup.
3. Baking powder, 1-1/2 teaspoon.
4. Baking soda, 1/2 teaspoon.
5. Cinnamon powder, 1/2 teaspoon.
6. Salt, 1/2 teaspoon.
7. Blueberries, 1-1/2 cups, mixed with a tablespoon of flour.

Wet Ingredients:
1. Yogurt, 1 cup.
2. Milk, 1/2 cup. We can use any kind of milk here like soy milk or almond milk.
3. Vanilla essence, 1/4 teaspoon.
4. Coconut palm sugar or agave nectar, 2/3 cup. Any other white sugar substitutes do not work so well here since coconut palm sugar or palm sugar gives nice brown color and a good flavor to the muffins.
5. Two more tablespoons of coconut palm sugar for sprinkling over the top of the muffins.
6. Egg, 1.

Preparation:
Preheat the oven to 350 degrees.  Whisk all the wet ingredients together until they are fluffy.  Mix all the dry ingredients in a separate bowl except the blueberries and add the dry ingredients slowly into the wet ingredient mixture. Mix everything well. Now add the blueberries and mix everything just once.  With a ladle, pour the muffins into a greased muffin pan. Sprinkle coconut palm sugar on top of the muffins and bake for 12-14 minutes.

Khara Bath/ Masala Rava Kichadi (made with wheat rava)




I saw this recipe at Sathya's space recently and I wanted to try this right away. I followed her original recipe and the only changes that I made was to use wheat rava instead of regular rava and added some fennel seeds in the seasonings.  This is a very flavorful dish and the spice powder added in the end gives a complete new taste to the dish.  To lean more about the original recipe and other interesting facts about this, please check out her space at: http://mykitchenodyssey.blogspot.com/2015/10/rava-kichadi-khara-bath-recipe.html#more


Ingredients:
To Grind:
1. Cinnamon, 1 small piece around an inch.
2. Cloves, 2.
3. Coriander seeds, 2 teaspoon.
4. Coconut powder, 2 teaspoon.
5. Dried red chilies, 2-3.
6. Roasted channa dhal, (pottukadalai), 1 teaspoon.

Other Ingredients:
1. Diced onions, 1 cup.
2. Diced tomatoes, 1/2 cup.
3. Green chilies, slit into two, 2.
4. Finely chopped ginger, 1 tablespoon.
5. Curry leaves, a sprig.
6. Chopped cilantro, 2 tablespoons, for garnishing.
7. Mixed vegetables, like carrots, cauliflower, green beans, peas etc, all chopped into small pieces, 1 cup.
8. Roasted wheat rava, small size, 1-1/2 cups.

For Seasoning:
1. Mustard seeds, 1/2 teaspoon.
2. Urad dhal, 1 teaspoon.
3. Channa dhal, 1 teaspoon.
4. Raw peanuts, 1 tablespoon. This can be substituted with roasted peanuts and can be added in the end.
5. Fennel, seeds, 1/2 teaspoon.
6. Turmeric powder, 1/4 teaspoon.

Preparation:
Heat a pan with a tablespoon of oil. Once the oil is hot, add the mustard seeds and let it splutter. Then add the peanuts and fry for a few seconds. Then add the fennel seeds, urad, dhal and channa dhal and fry for a few more seconds until it is brown. Now add the diced onions, curry leaves, saute for a few minutes until the onions are translucent. Then add the diced tomatoes, slit green chilies,  chopped ginger, and turmeric powder and keep sauteing until everything is well blended. Add enough salt and the mixed vegetables and keep cooking under low flame for 7-10 minutes until the vegetables are tender.   Add 3 cups of water now, mix everything well and let it come to a boil. Now add the wheat rava slowly and mix well. Keep the flame under low simmer and cook closed for 10 more minutes and the water is all absorbed and the rava is cooked.  At this stage, add the ground powder and mix well. Garnish with chopped cilantro and serve hot with coconut chutney or pickle.

Spinach Chutney /Thokku



I have been including spinach in my diet a lot lately due to health reasons. I have been adding them to stir fries, eggs, rotis, or I usually make a simple dhal. I saw this recipe in a foodie group in Facebook recently and wanted to try this ever since. I modified the recipe a little to my taste and it was very good.  We had it with brown rice and a simple carrot stir-fry. This is a good recipe, if you are looking for a different flavorful dish with spinach.

Ingredients:
1. Spinach, 1 big bunch.
2. Small onions, peeled, 1/2 cup.
3. Garlic, 2 pods.
4. Urad dhal, 1 tablespoon.
5. Cumin seeds, 1/2 teaspoon.
6. Dried red chilies, 3-4.
7. Tamarind, a small goose-berry size ball.
8. Salt, as per taste.

Preparation:
Wash the spinach and keep them aside.  There is no need to chop the spinach since we are going to grind everything.  Heat a pan with a tablespoon of oil. Once the oil is hot, add the urad dhal and fry for a few seconds and then add the cumin seeds and red chilies and fry for a few more seconds and remove everything from the stove and keep aside. In the same pan, add one more tablespoon of oil and saute the onions and garlic until the onions are translucent. Then add the spinach and keep sauteing until the spinach leaves are wilted and then switch the stove off and let it cool down. Once this mixture is cooled down, grind it into a smooth  and thick paste with a little water along with the urad dhal mixture, tamarind, and salt. Adjust the spices and salt according to taste and serve with rice or chapathis.  If preferred,  we can also add some tadka (seasoning of mustard seeds and cumin seeds to the chutney in the end).

Sweet Potato Vegetable Patties



A different take on our regular vegetable and potato cutlets only made healthier. I have omitted the bread crumbs here and baked the patties trying to make it more wholesome and loaded with vegetables and still on the lower calorie side. For a different taste, try serving with a spicy raita rather than a dipping sauce or ketchup.  This is a very good combination since the spicy raita balances the sweetness of the patties and takes the flavor combination to a whole new level.  Try baking the potatoes instead of boiling them for the patties for a richer, intense taste of the potatoes.

Ingredients:
  1. Sweet potatoes, medium-size ones, 2.
  2. Mixed vegetables like green beans, carrots, bell peppers, peas etc. ; all cut into very small pieces; 1 cup.
  3. Chili powder, 1 teaspoon.
  4. Ginger-garlic paste, ¼ teaspoon.
  5. Garam masala, ½ teaspoon.
  6. Fennel seeds, ¼ teaspoon.
  7. Salt, ¼ teaspoon.
  8. Chopped coriander, 1 tablespoon.

Preparation:

Wrap the potatoes with aluminum foil and bake them for 30 minutes in a 375 degree oven. Peel the potatoes and mash them once they are cool. Take the potatoes in a big bowl and add in the rest of the ingredients. Mix everything together and make small patties out the mixture.  Shallow fry the patties on low-to-medium flame for 3-4 minutes on each side until it gets brown and crispy. 

Ragi Malt (Ragi porridge with almond milk)



I wanted to blog about this recipe for quite some time since I have been explaining this recipe to a couple of my friends who were on the lookout for healthy evening snacks and breakfast porridges.  Ragi porridge is a low-glycemic beverage and can be had for breakfast or an evening filling snack.  I have used almond milk than regular milk here to boost up the iron content of the dish and almond milk has less sugars compared to whole milk and hence the porridge itself is on the lower carb choice side; very ideal during pregnancy, especially with gestational diabetes. If serving for kids, you can add jaggery or even maple syrup or honey for a different flavor.  Sometimes I even add vanilla essence or cinnamon powder instead of cardamom powder to change up the flavors. I usually make it a little thick and have it with a spoon. You can also make this a little thinner.

Ingredients (for 2 cups of porridge):
1.  Ragi flour, 2 tablespoons.
2. Almond milk, 1 cup.
3. Water 1-1/2 cups.
4. Cardamom powder, 1/4 teaspoon.
5. Any sweetener of choice like Stevia, coconut palm sugar or jaggery, 1-2 teaspoons, depending upon preferred sweetness level.

Preparation:
Start by boiling the almond milk and a cup of water along with the cardamom powder.  Whisk the ragi flour along with 1/2 cup of water and slowly add this to the boiling almond milk and water. Cook the porridge on low flame until the porridge thickens to the desired consistency. If needed, more water can be added at this stage to make it a little runny. Add the sweetener now and serve hot with chopped nuts and dry fruits as garnish.

Kale Chips (Indian version with light besan batter)




Kale chips are one of the healthiest snacks loaded with many essential nutrients and an ideal low-calorie snack. Here I have added an Indian twist to these with besan and spices and very less oil.  These comes in handy when we are craving for something spicy to snack on without any guilt.

Ingredients:
  1. Kale, 1 big bunch.
  2. Besan, 2 tablespoons.
  3. Turmeric powder, a pinch.
  4. Chili powder, ½ teaspoon.
  5. Ginger-garlic paste, ¼ teaspoon.
  6. Salt, ¼ teaspoon.
  7. Asafetida, a pinch.
  8. Oil, 1 tablespoon.
Preparation:
Make a thick slurry paste of the besan, turmeric powder, asafetida, chili powder, oil, ginger garlic paste, salt and water of around a tablespoon to two and keep aside. Tear or cut the kale leaves out of the stalks and tear them to medium-size pieces that are easy enough to hold when baked. Pour the besan mixture over the kale leaves and toss them around well so the mixture coats the kale leaves evenly.  Arrange them on a greased cookie sheet by spreading them out. Bake them at a preheated oven at 350 degrees for 15-25 minutes until the leaves are crisp. 

Note: If the kale leaves are not crisp enough by this time since each oven settings may differ, we can always put them back in the oven a couple more minutes, keeping an eye them, so as not to burn the leaves and bake the leaves until they are crispy.

Best Practices for Improving Your Health and Happiness - Guest Post By Ryan Miller

Best Practices for Improving Your Health and Happiness

Whether you’re trying to lose weight, facing a diabetes diagnosis or simply want to improve your health, there are a few key practices every person should incorporate into their daily lives to achieve their goals. Here at
Modernize, we understand that your health is one of the most important priorities in your life, so we encourage you to create this daily checklist for a healthier and happier you.



via Shutterstock

Keep Moving
You know how important it is to exercise, and while that message can seem overly promoted, the health benefits of exercise are undeniable—especially for managing diabetes. It’s no secret that reducing body fat can help regulate blood sugar levels, blood pressure, cholesterol, and triglycerides, which will give you a cleaner bill of health overall. And while reducing fat mass and creating lean mass is the primary goal of exercise, there are other benefits as well.

Exercise is a natural stress-reliever, which may seem a bit counterintuitive when you’re on your third rep of a heavy bench press. Exercise releases endorphins, which are chemicals that interact with your brain to trigger a positive feeling. They can also reduce the sensation of pain.


High stress levels lead to weight gain and spiked blood sugar, so we suggest incorporating relaxing meditation, yoga classes or walks into your busy schedule to keep your health in tip-top shape. Log your exercise each day, and motivate yourself with a reward for every week you exercise regularly. Some of our favorite rewards are going out to see a movie, getting a massage or buying a new book or game.

via Shutterstock

Change Your Habits
It’s easy to fall into the morning latte or fast-food trap. It’s even easier to grab takeout after a hard day at work. But small changes can significantly improve your health, and the benefits of making better choices far outweigh any temporary discomfort in changing your lifestyle.

Bringing your own lunch to work is one of the best things you can do to control your waistline and your overall health. Restaurants often exclude detailed nutritional information, and there’s no guarantee that whoever prepared your food is using correct portion sizes. The only way to truly know what you’re eating is to make it yourself. Gita’s Quinoa, Lentil and Vegetables Stir-Fryis one of our favorite quick meal options.

Changing your ways isn’t easy. Charles Duhigg, author of The Power of Habit, defines habits as cycles. Every habit includes a cue, reward, and routine. In order to change a habit, one must respond differently to a cue with a new reward, which will create a new routine. In action, this may mean that after a long day at work you grab a pre-made meal from your freezer, which you prepped over the weekend, rather than takeout.


 via Healthline

Monitor Your Progress
It’s important for anyone to monitor their weight, blood pressure, blood sugar, and general physical health regularly, but even more so for those with diabetes. Create a health log to track your weight each month, and log your blood sugar levels at least twice a day.

You’ll also want to get a regular physical at your doctor’s office once or twice a year and file your records to monitor your progress. Many diabetics choose to track their calories and daily food intake for weight loss, but at the very least, it’s essential to track carbs and stay under a certain threshold. There are a variety of free food-tracking apps, and some of our favorites are Myfitnesspal, Lose It and Fitbit.

From meditating to making your own meals and keeping track of your progress, the power is in your hands to improve your health, your happiness and quality of life!

Baked Red Poha Chivda/Mixture




A low-calorie and healthy snack, which is very easy to prepare. It requires less oil since it is baked. I have used red poha, which is more health benefits than white poha with which this mixture is usually made. Ideal for evening snacks when you are craving for something spicy along with a cup of tea or coffee.

Ingredients:
1. Red Poha, 1 cup.
2. Roasted channa dhal, 1/4 cup.
3. Raw peanuts, 1/4 cup.
4. Mustard seeds, 1/2 teaspoon.
5. Curry leaves, a sprig.
6. Asafetida, a pinch.
7. Salt, as per taste.
8. Coconut powder, 1 tablespoon, (optional).
9. Chili powder, 1/2 teaspoon.

Preparation:
Preheat the oven to 350 degrees. Meanwhile heat a pan with a tablespoon of oil. Once the oil is hot, add the mustard seeds and let it splutter.  Turn off the stove and add the curry leaves, chili powder, and asafetida.  Mix this along with the poha and peanuts and mix everything well with the required salt. Spread this mixture on a baking sheet and bake for 10-15 minutes until the poha is crisp. Once the mixture is cooled down, add the roasted channa dhal, mix well and serve.

BROCCOLI RICE (Indian style with podi)





A simple recipe, which takes no time to whip up if you have the powder ready.  This is my friend's recipe. She usually makes this bell peppers (capsicums). I wanted to try this broccoli instead and it came out very well. This is also an ideal lunch box recipe, balanced and healthy.  Here I have made this with diabetic rice.

Ingredients: 

To roast and grind:
1. Channa dhal, 1 tablespoon.
2. Cumin seeds, 1/2 teaspoon.
3. Dried red chilies, 2-3.
4. Coriander seeds, 1 tablespoon.

Other Ingredients:
1. Rice, 1 cup.
2. Onions, 1 medium size, diced finely.
3. Broccoli, 1 floret, cut into small florets.
4. Ginger-garlic paste, 1 teaspoon.
5. Mustard seeds, 1/2 teaspoon.
6. Urad dhal, 1 teaspoon.
7. Channa dhal, 1 teaspoon.
8. Raw peanuts, 1 tablespoon. (Roasted peanuts can also be added in the end).
9. Salt, as per taste.
10. Curry leaves, a sprig.

Preparation:
Cook the rice and let it cool completely. Grind the powder under the "roast and grind" section and keep aside.  Heat a pan with a tablespoon of oil. Once the oil is hot, add the mustard seeds and let it splutter. Then add the peanuts and fry for a few more seconds. Now add the channa dhal, urad dhal, and cumin seeds and roast for a few more seconds until red. Add the diced onions and curry leaves and saute for a few minutes until the onions are translucent. Then add the ginger-garlic paste, cut broccoli florets, and salt and keep sauteing for a few more minutes and until the broccoli is tender. Now reduce the flame to a simmer and add the rice and mix well. Sprinkle the powder now and keep mixing under low flame for 2 more minutes and turn off the stove. Garnish with chopped coriander and serve with any preferred side dish.

Cracked Wheat, Dates, and Fig Payasam (Kheer)




This is a very simple and quick dessert that I whipped for last week puja. Instead of using regular sweetener, I wanted to include some dry fruits to make this more nutritious for the kids. I have used coconut palm sugar to give some more sweetness, if desired it can be omitted. The dates and fig give enough sweetness to the dish without the sugar. The dates and fig can also be pressure cooked than microwaved before making the payasam. Here I have made it a little thicker, you can add more milk, probably half a cup more to make it a little thinner.


Ingredients:
1. Cracked wheat, small variety, 1 cup.
2. Dates, 5-6.
3. Fig, 3-4.
4. Cardamom powder, 1/4 teaspoon.
5. Milk, 1 cup. (I used almond milk here).
6. Broken cashews and raisins fried in a little bit of ghee, 1 tablespoon.
7. Coconut palm sugar, 1 tablespoon or more. (Jaggery can also be used here).
8. Chopped dates and fig for garnishing, 1 tablespoon.

Preparation:
Chop the dates and fig into small pieces and microwave them in a bowl with water just in to cover them for 4 minutes.  This will turn a little mushy. Heat a pot with a cup of milk and 3 cups of water. Once it comes to a boil, add the cracked wheat, cardamom powder, cooked dry fruits mixture and the palm sugar. Cook it under low-to-medium flame for around 7 minutes until the mixture starts to thicken. Once the desired consistency is reached, switch off the stove, add the fried cashews and raisins and the chopped dates and nuts and serve hot or cold.

Green Apple Chutney/Thokku





Grocery shopping with kids is quite a show with the kids these days since they are in the "opinionated and expressive" stage.  My little guy was in a phase where he loved green apples and then it went to "I like only red apples only" phase.  Now I was left with almost half a dozen green apples, which no one wanted. The only way to finish these was to use it cooking and I had been using these apples in rasam, chutney and spicy salads.  Coming on to the recipe, this is originally my tomato thokkku recipe, where I used the tart apples instead. It was very good, and the tart apples balanced well with the heat and spices. I have paired it here with cracked wheat vegetable upma. This chutney goes well as side dish with rice, dosas, chapathis, and bread.

I have used very less oil here, so it looks a little thicker. You can add more oil in the end when the chutney comes together to give it a creamy texture.

Ingredients:
1. Green apples, 4. I have used granny smith apples here. Peel them and cut them into small cubes.
2. Ginger, a small piece.
3. Mustard seeds, 1/2 teaspoon.
4. Cumin seeds, 1/2 teaspoon.
5. Turmeric powder, 1/4 teaspoon.
7. Chili powder, 1 teaspoon.
8. Fenugreek powder, a pinch.
9. Hing, 1/4 teaspoon.
10. Curry leaves, a few.
11. Salt, as per taste.

Preparation:
Grind the apples and ginger together into a coarse mixture. You can also grate the apples if preferred. Heat a pan with a tablespoon of oil. Once the oil turns hot, add the mustard seeds and let it splutter. Then add the cumin seeds and fry for a few seconds. Now add the rest of the ingredients and keep sauteing under low flame until the apples are cooked and the chutney comes together. This will take around 10 minutes.  If preferred more oil can be added in the end.



Broccoli Stuffed Parathas





Stuffed parathas are very healthy and balanced when served with curd and pickle. My favorite stuffings are cauliflower and potatoes. We can also add other grated vegetables like radishes, carrots, etc. I started making these broccoli parathas to sneak this healthy vegetable into the kids' diet.  For the kids, I usually cut them into wedges and serve them with curd or ketchup. My favorite side dish for these kinds of parathas are any tomato-based sides like chutneys. I have served them here with tomato gotsu for favorite side dish for pretty much everything ranging from pongal, upma, dosas, to idlis.  Try these parathas with tomato chutney or tomato pickle, you will never go back to just pickle and curd again :)

Ingredients:
For the  Stuffing:
1. Grated broccoli,1 cup.
2. Cumin  seeds, 1/2 teaspoon.
3. Chili powder or sambar powder, 1/2 teaspoon or more depending upon preferred spice level.
4. Ginger-garlic paste, 1 teaspoon (optional).
5. Turmeric powder, 1/4 teaspoon.
6. Salt, as per taste.
7. Asafetida, a pinch.

For the dough:
1. Whole wheat flour, 1-1/2 cups.
2. Salt, 1/4 teaspoon.
3. Warm water, for mixing the dough.
4. Oil, around a tablespoon.

Preparation:
To prepare the dough, mix the salt and the flour first and then add the water slowly  to start creating the dough. Once a sticky ball is formed, add the oil and knead it into a pliable dough. Knead for 10 more minutes and cover with a moist cloth and let it rest for half an hour.

Heat a pan with a tablespoon of oil.  Once the oil is hot enough, add the cumin seeds and fry for a few seconds.  Now add the broccoli along with the rest of the ingredients and saute or cook closed under low-to-medium flame for around 10 minutes until the broccoli is cooked. Let it completely cool before using this mixture for the parathas.

To make the rotis, take a ball of the dough (probably around the size of a big lemon) and flatten into a thick circle using the palm. Add a tablespoon of the broccoli mixture right in the center and close the dough around the mixture.  Flatten it gently and roll it into parathas.  These parathas are a little thicker and it is okay if a little bit of the stuffing oozes out. Heat a pan and rub with an oil-soaked rag or a cut onion. Place the paratha on the pan and let it cook for 30 seconds on one side. Flip the parathas to the other side and let it cook for 30 more seconds. Flip the paratha for a few more seconds until it is cooked evenly. Serve with pickle and curd.

Dhal Dhokli






This is a popular Gujarathi dish made with wheat flour dough and toor dhal. The taste and the flavor combination is very good. I tasted this a local Indian restaurant once and really loved the taste. It was served in a bowl with a ghee on top. The taste of the peanuts and bits of dough floating with the spiced dhal was very good, especially when eaten piping hot in this cold weather and it is healthy as well. Got this recipe from a friend and sharing it here:

Ingredients:
For the dough(I have used multi-grain atta here):
1. Whole wheat flour, 1 cup.
2. Oil, a tablespoon.
3. Hot water, 1/2 cup or more as required for preparing the dough.
4. Salt, 1/4 teaspoon.
5. Ajwain seeds, 1/2 teaspoon. I didn't use this here since hubby is not a big fan of this taste.

For the dhal:
1. Raw peanuts, washed and soaked for a couple of hours, 1/2 cup.
2. Toor dhal, 1/2 cup.
3. Turmeric powder, 1/4 teaspoon.
4. Diced onions, 1 cup.
5. Chopped tomatoes, 1 cup.
6. Ginger-garlic paste, 1/2 teaspoon.
7. Chili powder, 1 teaspoon.
8. Coriander powder, 1/2 teaspoon.
9. Cumin powder, 1/2 teaspoon.
10. Hing, a pinch,
11. Lemon juice, a tablespoon.
12. Mustard seeds, 1/2 teaspoon.
13. Cumin seeds, 1/2 teaspoon.
14. Cinnamon stick, a small piece.
15. Cloves, 2-3.
16. Cardamom pods, 2.
17. Salt, as per taste.
18. Chopped cilantro, 2 tablespoons, for garnishing.

Preparation:
Mix the ingredients given in the dough section and make a pliable dough with enough water and let it rest covered with a moist cloth. Cook the dhal with the turmeric powder and boil the peanuts and keep these two aside. I cooked the dhal and the peanuts in the same pressure cooker with a small bowl for the peanuts.  Heat a pan with a tablespoon of oil. Once the oil is hot, add the mustard seeds and let it splutter. Then add the cumin seeds, cinnamon stick, cloves, and cardamom and fry for a couple of seconds.  Now add the diced onions and saute for a few minutes until the onions are translucent. Then add the chopped tomatoes and ginger-garlic paste and saute for a few minutes until everything turns into a pulp. Now add the chili powder, cumin powder, and coriander powder and keep sauteing under low flame until the spices lose their raw smell. Now add 3 cups of water along with the cooked dhal, boiled peanuts, hing, and enough salt and cook medium low flame for 5-10 minutes.

When the dhal mixture is getting cooked, roll the dough into small balls and make thin chapathis out of them. Cut them into diamond or square shapes and drop them into the boiling dhal mixture. Let it cook for 10 minutes until the roti pieces starting floating to the top. Switch off the stove at this stage, add lemon juice, garnish with chopped cilantro and serve hot with a teaspoon of ghee on top.
 

Red Rice Poha Bisibelebath




This is a short-cut version of one of my favorite rice varieties.  Usually the prepping and cooking time for bisibelebath takes longer for me but this time I had some cooked dhal on hand. All I had to do was to cut the required vegetables and start preparing it right away. I have used red rice poha here. Red rice is known for its various health benefits like reducing cholesterol etc, so this is a very healthy and ideal grain of choice for diabetics.  Personally, we liked this variation better since the texture of the poha was very soft in this dish. I have used home-made bisibelebath masala here and the recipe for that will be updated here soon.

Here is the recipe for a quicker and healthier version of bisibelebath:

Ingredients:
1. Cooked toor dhal, 2/3 cup.
2. Red rice poha or any other poha varieties like white or brown rice, 1 cup,
3. Peeled small onions, 1 cup.
4. Tomatoes, medium-size, 2, chopped.
5. Ginger-garlic paste, 1/2 teaspoon.
6. Mixed vegetables like carrots, green beans, bell peppers, peas, drumsticks etc all coming around 1-1/2 cup when chopped.
7.Curry leaves, a few.
8. Chopped cilantro, around 2 tablespoons.
9. Mustard seeds, 1/4 teaspoon.
10. Cumin seeds, 1/4 teaspoon.
11. Turmeric powder, 1/4 teaspoon.
12. Bisibelebath powder, 1 tablespoon.
13. Asafetida, a pinch.
14. Salt, as per taste.
15. Tamarind, a small gooseberry size, extract thick juice from this and keep aside.

Preparation:
Wash the poha and let it soak in water just enough to immerse it for 15 minutes. After 15 minutes, squeeze the water out of the poha and keep it aside. Heat a pan with a tablespoon of oil. Once the oil is hot, add the mustard seeds and let it splutter. Then add the cumin seeds and fry for a few seconds. Now add the small onions and saute for a few minutes until the onions are tender. Now add the chopped tomatoes, ginger-garlic paste, and curry leaves and keep sauteeing until everything is well blended. Now add the diced mixed vegetables along with the turmeric powder, bisibelebath powder; mix everything and saute for 2 more minutes until the spices lose their raw smell. Now add the tamarind juice along with 2 cups of water, asafetida, and salt and let it come to a boil and then add the cooked dhal. Mix everything well and let it cook for 5 minutes until the  vegetables are cooked. Now add poha ,  2 more cups of water, mix well, and cook for a minute and turn off the stove and garnish with chopped cilantro.  The bisibelebath might look a little runny at this stage but it will start to thicken up as it cools. Serve with pickle or pappad or any spicy side dish.

Baked Masala Peanuts




Starting the year with a healthy snack recipe. One of my favorite snacks, this time I wanted to make it at home and bake them instead of the usual deep frying method. This method hardly takes any time at all. I assembled everything in 5 minutes when I was preparing lunch and by the time lunch was ready, the peanuts were also done. Try this method and let me know your thoughts. There was no compromise in the taste and we can save all the unwanted fats and calories by baking them instead.
Ingredients:
1. Raw peanuts, 2 cups. I have used the ones with skin on.
2. Gram flour (besan), 4 tablespoon.
3. Oil, 1 tablespoon.
4. Chili powder, 1 teaspoon or more depending upon preferred spice level.
5. Hing, 1/4 teaspoon.
6. Curry leaves, a few.
7. Salt, as per taste.
9. Garlic powder or ginger-garlic paste, 1/2 teaspoon (optional).

Preparation:
Mix all the ingredients in a big bowl along with a little water to that all the flour and spices stick and coat the peanuts. The mixture should be a little thick and not too runny. Spread them out on a greased baking sheet and bake them at 350 degrees for 30-40 minutes, mixing them around every 15 minutes to aid in even baking. At the end of 25 minutes keep and eye on them, sometimes the peanuts get baked pretty quickly and will get burnt. Remove them from the oven earlier if you feel that the peanuts have baked adequately. 

Quinoa, lentil, and Vegetables Stir-Fry - One Pot Dish



With hubby in diet mode, we have been consuming  lot of quinoa lately. Mostly we have it instead of rice with regular South Indian fixings. He recently had a lentil quinoa salad and a lunch meeting lately and was going on and on about how good it was, so I thought of giving that combination a try. With the cold weather, I didn't want to make a salad for us, so I made it up like a stir-fry or almost like a fried rice method with the lentils and quinoa. This was very good and filling as well.  The recipe is very simple and the assembly takes around 5 minutes if you have cut veggies on hand. This is also an ideal lunch box recipe if you are watching your diet.

Ingredients:
1. Quinoa, 1 cup, washed well.
2. Brown lentils or whole masoor dhal, 1/2, washed well parboiled. I cooked them in the microwave for 10 minutes.
3. Mixed vegetables like carrots, cabbage, green beans, bell peppers etc, cut into small pieces, 1 cup.
4. Ginger-garlic paste, 1/2 teaspoon.
5. Chili powder or sambar powder, 1 teaspoon.
6. Fennel seeds, 1/2 teaspoon.
7. Turmeric powder, 1/4 teaspoon.
8. Salt, as per taste.

Preparation:
Add all the ingredients in a rice cooker or pot with 1-1/4 cups of water, mix it up, and let it come to a boil. Once it comes to a boil, reduce the flames let it simmer until the quinoa is cooked and the water is all absorbed. Fluff it up with a fork and serve. If using a rice cooker, just use the rice mode and let it do its thing.

Microwave Kalakand Recipe (made with coconut palm sugar and fat-free milk powder)



My kids are not big fans of our traditional Indian sweets. They like only gulab jamuns and milk-based sweets like kalakand etc. I have been making this particular kalakand recipe after seeing this in so many foodie groups. This version is a very easy one and hardly takes any time at all. This time I made a low sugar and low fat version using coconut palm sugar, fat-free milk powder, and skim milk ricotta cheese. This version is also tasted good, I liked this better than the ones with sugar.

Ingredients:
1. Fat-free or skimmed milk ricotta cheese, 1-1/2 cups.
2. Fat-free milk powder, 1 cup.
3. Coconut palm sugar or palm sugar or any other low-sugar sweetener of choice.
4. Cardamom powder, 1/4 teaspoon.
5. Butter, 2 tablespoons.


Preparation:
Make sure all the ingredients are at room temperature. Mix everything well without lumps and transfer them to a microwave safe dish. Microwave for 8-10 minutes stopping every 4 minutes and mixing them well. Microwave for a couple more minutes if needed if the mixture is still runny is not the right consistency. Let it cool and cut into squares. This stays good in the refrigerator for up to a week.

Note: The kalakand can be cooked on stove top as well but it takes a long time to cook compared to the  microwave.

Brown Rice Cereal Puff Chiwda/ Kara Pori















This is a light and low-calorie snack that can be made in a jiffy.  I have used a sprouted brown rice cereal puff  here. This one has low sugar and is sweetened with coconut palm sugar. You can use any similar healthy cereal puffs or use regular puffed rice instead as well.  I have also used very less oil here.  An ideal savory snack for the festival season.

Ingredients:
1. Any kind of puffed rice or rice cereal with low sugar, 3 cups.
2. Peanuts, 1/2 cup.
3. Broken cashews, 1/2 cup.
4. Puffed channa dhal (pottukadalai), 1/2 cup. I have not used it here this time.
5. Curry leaves, a sprig.
6. Chili powder, 1/2 teaspoon or more.
7. Salt, as per taste.
8. Turmeric powder, 1/4 teaspoon.
9. Asafoetida, 1/4 teaspoon.

Preparation:
Heat a pan with a tablespoon of oil.  Add the peanuts and cashews and roast them under low flame until the cashews turn light brown and the peanuts are well roasted. Take them from the pan and keep aside. Now add another teaspoon of oil and add the chili powder, turmeric powder, asafoetida,curry leaves, the roasted nuts, cereal, roasted channa dhal and salt and keep mixing everything under low flame until the cereal is well coated with the spices. Turn off the flame and transfer into air-tight containers once cooled. Enjoy as a light snack with a cup of tea or coffee.

Spinach Asparagus and Quinoa Soup







I saw this recipe in PinInterest under detox soup recipes from PopSugar. This turned out to be one of hubby's favorite dinner recipes. This is a complete and balanced one-pot meal and the soup is filling all by itself. We don't need any bread or any other toppings with this as the quinoa delivers the needed carbs for the meal. I just saw the ingredients required for the soup and made it my own way. You can also roast the asparagus for a richer flavor. Make sure to add the pureed spinach at the end, so that the spinach does not overcook and lose it nutrients.

Ingredients:
1. Cooked quinoa, 1/2 cup. To cook the quinoa, wash the quinoa thoroughly and cook it on stove top with 1-1/2 cups of water under medium flame. Fluff it with a fork once done. You can also cook the quinoa with a bay leaf for a different taste.
2. Asparagus, 1 stalk, cleaned and trimmed.
3. Garlic, 2 cloves.
4. Spinach, washed, 1 cup.
5. Parmesan cheese, 1/4 cup.
6. Lemon juice, 2 tablespoons.
7. Salt and pepper as per taste.
8. Extra-virgin olive oil, 1 tablespoon.

Preparation:
Cook the asparagus by baking or boiling along with the garlic cloves and let it cool. Blend it along with the spinach into a smooth puree.  Add this puree into a pot along with 2 cups of water, cooked quinoa, salt, pepper and Parmesan cheese. Let it simmer for 5 minutes. Add the lemon juice and mix well. Garnish with extra-virgin olive oil and serve hot.

Masala Kichadi





I have been seeing many masala kichadi recipes online recently and got tempted to try my own. There was this one particular recipe in a Facebook group, which got my attention though I couldn't remember the site or the recipe. This recipe looked more like a pulav or briyani more than a kichadi. I made my own version and this one is a keeper for me. This was a big hit with the kids and hubby.  The rice that I have used here is Laxmi Brand Diabetic rice. I wanted to give this a try and it was ok. The rice was whole but when cooking in a rice cooker most of the rice was stuck to the bottom of the cooker, so I have been just cooking this rice on stove top only. Brown rice also works very well here and this one is a ideal one-pot and a lunch box recipe.

I did not use any ground masala here, the only paste that I have used here is a freshly ground garlic, ginger and fennel seeds paste crushed coarsely with a mortar and pestle. This is my grandma's style of cooking. She uses this paste in everything...no wonder her cooking was so good :) Try this method and see and you will never go back to grinding ginger and garlic paste and storing it in the fridge.

I have also parboiled the dhal and bit, so that the dhal is fully cooked and mushed up with the rice. I like this taste better than the taste of whole dhal. If preferred, you can just soak up the dhal and cook it with the rice.

Ingredients:
1. Rice, 1-1/2 cups, washed and soaked in water for an hour.
2. Moong dhal, 1/2 cup, washed and soaked in water for 2-3 hours. You can also parboil the dhal until they are just tender. This gives a different taste to the dish.
3. Onion, large, 1, diced finely.
4. Tomatoes, 3, medium-size, diced.
5.  Green chilies, 2-3, sliced into two.
6. Garlic, 4 cloves.
7. Ginger, a small piece, the size of an almond, peeled and cut into small pieces.
8.  Curry leaves, a sprig.
9, Mixed cut vegetables like carrots, green beans, peas, etc, 1 cup.
10. Roasted peanuts, 1 cup.
11. Fennel seeds, 1/2 teaspoon.
12.  Bay leaves, 2.
13. Cinnamon, a small stick.
14. Cardamom pods, 2.
15. Cumin seeds, 1/2 teaspoon.
16. Turmeric powder, a pinch.
17. Salt, as per taste.

Preparation:
Crush the garlic, ginger, and fennel seeds into a coarse paste. I used a mortar and pestle for this. You can also use a mixie for this. Heat a pan with a tablespoon of oil. Once the oil is hot, add the cumin seeds, cinnamon stick, and cardamom pods and fry for a few seconds. Now add the onions and saute for a few minutes until translucent. Now add the diced tomatoes, curry leaves, green chilies, ginger, garlic and fennel mixture, and turmeric powder and keep sauteing under low flame until everything  is well blended.  Now add 3 cups of water, salt, rice, cut vegetables, peanuts, dhal, mix everything well and let it come to a boil. Reduce the flame to low and let it cook for 15 minutes or more until the rice and dhal is cooked and all the water is absorbed.  The rice can also be cooked in a rice cooker with the same amount of water. Garnish with chopped cilantro and ghee if preferred and serve with any raita and pickle.

Carrot Ginger Soup - Low Calorie Soup Recipes






This was one the soups that I had made when my hubby was training for a bike marathon.  This is his fourth year of the marathon (organized for MS fund raising) completed successfully. I have been making soups regularly for dinner these days since we go for light dinners most of the days.  This is a different kind of soup if you are bored with the regular tomato-based soups. The combination of the carrot and ginger is very good and warming, especially on cold winter nights. The preparation of this soup hardly takes any time at all and they pair well with any kind of crusty breads.

Ingredients:
  1. Carrots, 3, large, peeled and cut into medium-size cubes.
  2. Ginger, a small piece about the size of an almond, peeled and cubed.
  3. Bay leaves, 2.
  4. Chopped fresh parsley, 1 tablespoon.
  5. Fennel powder, 1 teaspoon.
  6. Vegetable or chicken bouillon cube, 1. I have used the organic, MSG-free cube from Sprouts. You can find similar kinds of these in any organic grocery stores.
  7. Salt and pepper as per taste.

Preparation:

Microwave or boil the carrots and the ginger together with enough water until they are tender and blend them into a smooth puree once cooled. Now add this puree along with 4 cups of water (2 cups of chicken or vegetable stock and 2 cups of water can also be used here instead), bay leaves, fennel powder, bouillon cube,  salt and pepper and let it simmer for 12 to 15 minutes under low flame until the soup thickens a little. Remove the bay leaves and garnish with chopped parsley and serve hot with any of breads.

Whole Wheat Eggless Chocolate Chip Cookies




These are my kids'  favorite cookies. These are our favorite to-go snacks with milk during the weekends when we watch a movie.  I have tried different recipes for these egg-less cookies before and finally came up with this improvised,  tried, and tested recipe.  The cookies can be made in no time at all if you have all the required ingredients.

Ingredients:
1. Wheat flour, 1 cup.
2. Semi-sweet or any other chocolate chips, 1/4 cup.
3. Curd, 1 tablespoon.
4. Any sweetener of choice like stevia or splenda, palm sugar, or coconut palm sugar, 1/2 cup. I have used sugar since it was for the kids. You can also use equal parts or white and brown sugar.
5. Baking soda, 1/4 teaspoon.
6. Oil or butter, 2 tablespoons.
7. Salt, a pinch.
8. Milk, 2-3 tablespoons. You can add a little more if the dough is still dry.
9. Vanilla extract, 1/4 teaspoon.

Preparation:
Add the oil, sugar, oil, vanilla extract, curd, salt and milk in a bowl and whisk it until it reaches a creamy consistency. Then add the flour, baking soda, and the chocolate chips and mix until it reaches a dough consistency and we should be able to roll small balls out of them.  If needed a few extra drops of milk can be added at this stage. Gently press the cookie balls on a greased cookie sheet, leaving enough space between each cookie. They expand a little when they bake. Bake the cookies at a preheated 350 degree oven for 15-18 minutes once the edges start to crisp and turn brown. The cookies harden a little once cooled.

Black Bean Enchiladas














For some reason, I have been craving for these black bean enchiladas. I had them long back at a local Mexican restaurant and wanted to try them out at home as well.  I like the flavor of the sauce and cheese combination with the healthy beans, so I when gave a shout out in my house asking who is interested in having black bean enchiladas for dinner,  I heard three big  no's in the background :), hence decided that I might as well make it myself and make my own version with a healthy version instead of the over cheesy version.  The beans do not have any fat at all in them and the only fat in the entire dish is the 1/4 of cheese sprinkled over the enchiladas.  The tortillas  used here are the whole grain, flax seed tortillas.  I had a good friend come over for dinner and she loved them as well. I packed some for her to take it back home.  I am not sure this is original preparation, but loved my version.

Ingredients:
1. Tortillas, 3-4, any type, medium-size ones.
2. Enchilada sauce, homemade or store brought, 1-1/2 cups.  I have used red sauce here, there are also green sauces available made with chilies. You ca swap them instead for a more different flavor and spice.
3. Black beans, 1 cup. I have used the dried beans here. I soaked them overnight. Pressure cooked them with just enough water with 2 bay leaves and a teaspoon of garlic salt. You can also use any other seasonings of your choice.  A pinch of Old Bay seasoning gives a very different taste to the beans. Another option is using canned beans. Rinse the beans and then add 1/2 teaspoon of garlic salt or other other seasoning.
4. Cheddar cheese, 1/2 cup or more.

Preparation:
This is just assembling the enchiladas and baking them. Roll the tortillas with 1/4 cup of the beans mixture and a sprinkle of cheese and arrange them on a baking dish as shown in the pictures above. Once this is done, pour over the enchilada sauce over the whole dish making sure all the tortillas are covered with the sauce. I went a little overboard with the sauce, since I like them that way :)  Sprinkle the remaining cheese over the dish and bake them for 25-30 minutes until the sauce is all bubbly and the cheese is melted.  Let it sit for a couple of minutes and serve with sliced avocados.

Benefits Of Consuming Soaked Fenugreek Seeds And Almonds




This is not much of a post but is something that I have been doing over the last couple of years. These small steps everyday go a long way in diabetes management.

Consuming a teaspoon of overnight-soaked fenugreek seeds was suggested to me by an endocrinologist in India.  Aside from the numerous health benefits these wonderful seeds provide, they are  one of the natural sources for controlling blood sugar and consuming them regularly on an empty stomach every morning is said to have a good control on blood sugar and is also good for maintaining the cholesterol levels on the lower side.  One thing to note that is  the seeds are very bitter, so we have to make sure that we swallow them whole, may be with more water if needed.

Every night before going to bed, I make sure to soak a teaspoon of fenugreek seeds and a handful of almonds as well.  The almonds are an ideal mid-morning snack for me.  Along with this, I sometimes have a cup of green tea or Chamomile tea. The tea helps greatly to control the hunger pangs until lunch time for me. Try this and see and let me know how this works out for you :)

Soaking almonds are easier to digest and is also a good source of folic acid.

Here are some benefits of consuming soaked almonds: Keeps the digestion in track; good for heart; helps in maintaining the good fats to bad fats ratio; controls hypertension; helps maintains a healthy weight.