Chocolate Paan Bites

Chocolate Paan Bites

Ingredients

Desiccated coconut - ½ cup

Ccashewnuts and almonds (chopped) – 2 tbsp

Long betel nut strands (lacha supari) – 1 tbsp

Fennel seeds (saunf) or mouth freshener (any variety) - 2 tsp

Kolkata Paan finely chopped - 2

Gulkand (or as needed) - 2 tbsp

Dark chocolate - 150 gm (add more if desired)

Method

Mix all the ingredients except chocolate

Freeze for a couple of hours

Make balls or any desired shape           

Melt dark chocolate

Coat the paan bites with the melted chocolate

Freeze for a couple of hours

Store in refrigerator

Health Benefits of Betel Leaf

Calcium rich

Contains Vitamins A, C, B1, B2 and B3

Improves appetite

Improves digestion

Reduces acidity

Has a component that reduces blood sugar

Said to increase metabolism

Helps in weight loss

Mouth freshener

Good for oral health
Aphrodisiac

Diwali Crackers

Diwali Crackers

Ingredients

Whole wheat flour – 1 cup

Kasoori methi (dried methi leaves) – ¼ cup (can add more

Ajwain – ¼ tsp

Oil + ghee – ¼ cup

Water – ¼ cup (vary according to consistency of dough)

Method

Mix all the dry ingredients

Add oil + ghee to it and rub to form breadcrumb consistency

Knead it into a stiff dough using water as required

Cover the dough and let it rest for about 20 mins

Knead it again and divide it into 3 equal portions

Roll out each portion to form a roti and cut into desired shapes using a cookie cutter

Preheat oven to 160 degrees C

Bake for 15 mins or so till it turns crisp

Let it cool and store in an airtight container

Serve with a steaming cup of tea or coffee

Keep an eye on the crackers to prevent burning  

Health Benefits of Fenugreek Leaves

Helps to treat gastric problems and other intestinal issues

Used for curing dysentery and diarrhea

In powdered form, the leaves are used for treating Gastro-Intestinal issues, allergies or congestion of the upper respiratory zone

Helps to lower atherosclerosis

Reduces LDL and triglycerides while increasing HDL levels

Controls glucose metabolism. Also helps in preventing and treating of Type 2 diabetes

Reduces cellular insulin resistance

Reduces blemishes on skin

Its paste helps to give long, lustrous hair

Health Benefits of Wholewheat Flour

Rich in vitamins B1, B2, B3, E

Rich in folic acid, calcium, phosphorus, zinc, copper, iron

Rich in fibre, helps to lower risk of type 2 diabetes

Fibre also helps in weight loss

Helps women to avoid gallstones

   

Stir fried Soba Noodles and Vegetables topped with dried Nori and Miso Chicken

Stir-fried Soba Noodles and Vegetables topped with dried Nori

Soba noodles is traditionally made using buckwheat flour. Buckwheat flour is locally referred to as kuttu ka atta. This makes it perfect for those on a gluten-free diet. But here you will find them made from buckwheat and wheat flour. So those who want to go gluten-free, please check the ingredients on the pack. But nevertheless it is a healthy option to the regular refined flour noodles packed with the goodness of buckwheat. 

So how does buckwheat score over wheat or rice noodles? Soba contains all eight essential amino acids. The amino acid, Thiamine, missing from white rice, is present in soba. Eating thiamine (vitamin B1) helps to prevent beriberi. Buckwheat also contains lysine, an amino acid which is lacking in wheat flour.

Besides the veggies, there are other two healthy ingredients - Miso paste and dried Nori. Read on for the recipe and the health benefits of these super healthy ingredients....

   

Ingredients

Soba noodles (cooked) – 1 cup

Broccoli, Mushroom, spring onions – ½ cup each

Garlic (minced) – 1 tbsp

Ginger (grated) – 1 tbsp

Miso paste – 1 tbsp

Pepper sauce - 1 tbsp

Spicy Black Bean paste - 1 tbsp

Soy sauce – 1 tsp

Oyster sauce – 1 tsp

Sriracha – 1 tsp

Black pepper powder – 1 tsp

Cayenne pepper/Red chili flakes (for topping) – according to taste

Dried nori – 1 tbsp

Olive oil – 1 tbsp

Method

Stir fry the vegetables separately in olive oil

Add the sauces and vegetables

Add the noodles and mix slowly

Top with nori

Add chili flakes for a dash of extra spice

Miso Chicken

Ingredients

Chicken breasts – 4 to 5 medium pieces

Miso paste – 1 tbsp

Olive oil – 1 tsp

Sesame oil – 1 tsp

Soy sauce – 1 tsp

Sriracha – 1 tsp

Salt – according to taste

Method

Mix all the ingredients of the marinade

Marinate the chicken pieces in this mixture for 1 or 2 hours

Coat the chicken pieces with sesame seeds

Bake at 180 degrees C for 15 mins

Turn them over and bake again for 10 to 15 mins till crisp on the outside

Note: The quantity of spices and sauces can be altered according to your taste in both the recipes

Health Benefits of Soba

Good protein content

Contains omega-3 fats

Lowers blood glucose levels

Lowers blood pressure

Lowers cholesterol

Rich in antioxidants

Health Benefits of Nori

Contains significant amounts of vitamin B12.. best source for strict vegetarians

Significant dietary source of iodine

Rich source of unsaturated fatty acids

Loaded with zinc, copper, and selenium

Rich source of free and bound amino acids

Note: Nori has high sodium levels

Health Benefits of Miso

Rich in antioxidants – manganese, zinc and copper

Rich in Vitamin K

Rich in phytonutrients

Anti-inflammatory

Provides cardiovascular benefits

Provides probiotics (good or helpful bacteria thaty help keep your gut healthy) 

Helps improve digestion

Has positive effect on blood pressure

Has anti-cancer effects

Healthy Chocolate Lava Cake

Healthy Chocolate Lava Cake

How about a little healthy indulgence? I decided to try a healthy version of lava cake. I replaced all-purpose flour with wholewheat flour and butter with oil. And the result was a scrumptious, gooey cake. This is also an easy way out for people who do not have the time or the patience for icing the cake. So let's get on with it...

Ingredients  
Wholewheat flour - 3/4 cup
Jaggery powder - 1/2 cup
Cocoa powder - 1/4 cup
Baking soda - 1/2 tsp
Milk - 1/2 cup (add more if required)
Vinegar - 1 tsp
(You can use buttermilk instead of vinegar+milk)
Oil - 1/4 cup
Salt - 1/4 tsp

Method
Sieve the dry ingredients
Add vinegar to milk and let it stand for a minute
Add oil to it
Add liquid ingredients to dry mix and mix with a spatula till the batter is smooth
Do not over beat
Preheat oven to 180 degrees C
Bake for 15 to 20 mins or so till done 

Energy Bites

Energy Bites

This is the perfect way to enjoy the goodness of sesame seeds, black raisins and dates. Also, you can pamper your sweet tooth without feeling too guilty

Ingredients

White sesame (Til) – ½ cup

Black raisins – ¼ cup

Dates (deseeded) – ¼ cup

Cocoa powder – 2 tbsp (vary according to taste)

Method

Blend all the ingredients in a mixer till you get a mass

Shape into rounds or squares

Store in an airtight container

Health Benefits

Sesame seeds

Reduces hypertension

Prevents diabetes and regulates insulin and glucose levels

Builds strong bones

Increase heart health

Helps cure sleep disorders

Improves digestion

Reduces inflammation

Boosts respiratory health

Strengthens oral health

Improves blood circulation

Black Raisins

Has potassium which regulates heart beat and lowers blood pressure

Has iron that supports the immune system and helps make amino acids

Contains sugars for instant energy

Dates

Has potassium which regulates heart beat and lowers blood pressure

Has iron that supports the immune system and helps make amino acids

Contains sugars for instant energy

Rich in antioxidants that helps to give clear complexion

Prevents premature ageing

Prevents hair fall and premature graying

Fight against bad cholesterol

Useful in treating osteoporosis

  

Tuna Kebab

Tuna Kebab

These kebabs are very close to my heart not just for their taste but more for their amazing health benefits. The best part about them is it's simple and quick to make. 

Ingredients

Tuna (cooked and skinned) – 3 slices

Potato (medium) – 1

Onion (medium) – 1

Egg - 1

Green chilies - 2

Coriander leaves – ¼ cup

Turmeric powder – ¼ tsp

Pepper powder – 1 tsp

Salt – to taste

Method

Shred the tuna

Boil the potato and mash it

Mix them well

Add salt, turmeric, pepper powder, finely chopped onions, green chilies and coriander

Add egg yolk to the mixture

Mix thoroughly

Shape into kebabs and dip in egg white and roll in the brown rice powder

Heat 1 tbsp oil in a non-stick pan

Spread it well

Place the kebabs on the pan and fry till lightly browned on both sides

Serve hot

(You can use the kebabs to make healthy burgers or sandwiches)

Note: Fresh tuna has a strong odour. Apply wheat flour to the pieces before washing them. It helps to get rid of the odour.

Health Benefits of Tuna 

Has high level of omega-3

Lowers risk of heart diseases

Anti-inflammatory, can help reduce blood pressure

Packed with proteins

Helps in weight loss

Improves blood circulation

Boosts immunity

Health Benefits of Omega-3

Omega-3 fatty acids are a category of polyunsaturated fats (PUFA) that help to maintain cell membranes of every cell in our body.  Omega-3 fatty acids are considered essential, and we need them to function normally. The 3 main omega-3s are EPA, DHA and ALA. 

ALA,DHA and EPA are not made by our body,  so we need to get them from our diet. EPA and DHA are the primary omega-3s you need to support heart health and can be found in fatty fish like tuna, salmon, mackerel and omega-3 supplements.

These fatty acids provide amazing health benefits ranging from improving symptoms of existing disease (like lowering triglycerides) to preventing occurrence of age-related macular degeneration and Alzheimer’s disease. They also help to keep our skin clear and beautiful, keep allergies and inflammation under control, reduce joint pain, reduce symptoms of depression, to name a few.

Heart Benefits

Lower triglycerides (blood fat) reduce heart attack, abnormal heart rhythms, and strokes in people with known cardiovascular disease. It also slows the buildup of atherosclerotic plaques (hardening of the arteries), and lowers blood pressure slightly.

Lowers levels of depression

research suggests that omega-3s may help protect against Alzheimer's disease and dementia, and have a positive effect on gradual memory loss linked to aging

Reduces Inflammation

Rheumatoid Arthritis:  A number of studies have found that fish oil supplements significantly reduced stiffness and joint pain.

Lubricates Joints

Fish high in DHA and EPA omega-3 fatty acids

Anchovies

Bluefish

Herring

Mackerel

Salmon (wild has more omega-3s than farmed)

Sardines

Sturgeon

Lake trout

Tuna

Good food sources of ALA

Walnuts

Flaxseed and flaxseed oil

Dark Chocolate Fudge Mung Brownies

Dark Chocolate Fudge Mung Brownies

Ingredients

Green gram (Mung) – ¾ cup (150 gms)

Oats (powdered) – ¼ cup (20 gms)

Jaggery powder – 4 tbsp (vary according to taste)

Dates – 6
Milk - 100 to 200 ml

Coconut oil – 1 tbsp

Vanilla extract – 1 tsp

Chocolate chips or chunks – ½ cup

Baking powder – ¼ tsp

Salt – a pinch

Topping

Chocolate chips or chunks – 1/4 cup

Method

Preheat oven to 180 degrees C

Soak the mung for an hour and pressure cook till soft and mushy

Mix all the ingredients except the chocolate chips or chunks

Blend in a mixer till smooth using milk as required

Mix the chocolate chips or chunks and bake for 15 mins or so till done

Sprinkle the remaining chocolate chips or chunks and let it cool

Health Benefits of Green Gram

Rich in fibre and resistant starch

Helps in weight loss

Lowers blood pressure

Healthiest source of plant protein

Rich in manganese, potassium, magnesium, iron, folate, copper, zinc and various B vitamins

Helps lower cholesterol Levels and protect against heart disease

Controls sugar levels and helps prevent Type 2 Diabetes

Has anti-aging benefits

Resistant Starch

This type of starch is called Resistant Starch. It works like soluble, fermentable fiber. When the bacteria in our digestive system digest resistant starches, they form several compounds, including gases and short-chain fatty acids, especially a beneficial fatty acid called Butyrate. Resistant Starch appears to increase butyrate production more when compared with other soluble fibers.

Butyrate is the preferred energy source of the cells lining the colon. Butyrate has beneficial effects on the colon and overall health. It maintains the colon lining and is believed to prevent colon cancer. It also helps to increase metabolism, decrease inflammation and improve stress resistance.

Potential benefits of Resistant Starch

Improved blood fats

May help to lower blood cholesterol and fats while also decreasing the production of new fat cells

Can increase the amount of fat we utilize for energy.

Better Satiety

Can help us feel full by triggering the release of hormones that reduce the drive to eat. After someone starts eating more RS, it may take up to one year for gut hormones to adapt.

Slows down the amount of nutrients released into the bloodstream, which stabilizes appetite

Better Insulin Sensitivity

It doesn’t digest into blood sugar, so less insulin release

Lowered blood sugar levels

Might improve insulin sensitivity

Improved Digestion

May help alleviate irritable bowel syndrome (IBS), diverticulitis, constipation and ulcerative colitis

Can add bulk and water to stool, helping in regular bowel movements

Can prevent development of abnormal bacterial cells in the colon and enhance mineral absorption (especially calcium).

Better Body Composition

Since Resistant Starch has less energy (calories) per gram than other starches, it can help us eat less.

Improved immunity

Can influence the production of immune cells

Health Benefits of Jaggery

Excellent source of iron

Cleanses the liver

Prevents premenstrual syndrome

Has antioxidants - zinc and selenium which boost immunity

Health Benefits of Cocoa

Lowers blood pressure

Reduces risk factors for heart disease

Rich in antioxidants – protect skin from sun damage

Improves brain function

E

Red Rice Poha

Red Rice Poha   

Ingredients

Red rice flakes – 1 cup

Onion (large) – 1

Green chilies (optional) – 1 or 2 slit

Curry leaves – 2 sprigs

Coconut (fresh) – ¼ cup

Red chili powder – 1 tbsp (vary according to taste)                    

Jaggery powder – 1 tsp

Salt – to taste

Coriander powder – ½ tsp

Coconut oil – 1 tsp

Mustard seeds – ½ tsp

Method

Heat oil in a non-stick pan              

Add mustard seeds. When they splutter, add curry leaves

When they turn crisp, add onions and stir fry till they soften

Take off the fire

Add salt, chili and coriander powder

When it cools add coconut and mix well

Squeeze the mixture with your hand as if extracting juice from the coconut

Add rice flakes slowly little at a time and mix well

Serve immediately with ripe bananas and hot tea or coffee for a blissfully healthy breakfast  

Health Benefits

Red Rice Flakes

Gluten free

Has iron, vitamin B, carbohydrates and proteins

Oats and Coconut Cookies

Oats and Coconut Cookies

Ingredients

Whole wheat flour – 100 gms

Oats – 100 gms

Coconut (dry) – flakes or shredded

Powdered jiggery – 100 or 125 gms (according to desired sweetness)

Butter – 100 gms

Honey or liquid jaggery – 2 tbsp

Baking Soda – 1 tsp

Water – 2 tbsp

Method                 

Preheat the oven to 180 degrees C

Mix butter and honey or liquid jiggery.

Heat and stir till melted and well combined

Mix soda with water and add to the butter mixture and heat. It will sizzle and foam

Stir till well combined and stop heating

In a mixing bowl, combine flour, oats, coconut and powdered jaggery

Pour in the butter mixture and mix well

Make small balls and flatten the.

Bake for about 15 minutes or till done

They will harden as they cool down

Enjoy with tea or coffee

Dark Chocolate and Coffee Cake

Dark Chocolate and Coffee Cake

Ingredients

Oats flour – ¾ cup

Whole wheat flour – ¼ cup

Baking soda – ½ tsp

Baking powder – 1 tsp

Cocoa powder – ¼ cup (can add more if you like slightly bitter cake)

Coffee powder – 1 heaped tbsp

Jaggery powder – 1 cup

Eggs – 2

Hung curd – ½ cup

Coconut oil – ¼ cup

Orange zest – 2 tbsp

Dark chocolate sprinkles – 2 tbsp

Method

Mix all the dry ingredients

Add orange zest

Add curd and mix

Beat the eggs well

Slowly fold into the mixture

Adjust the consistency of the batter with warm milk

Bake in a preheated oven at 180 degrees C for 15 mins or till done

Top with sprinkle when cake is just done

Cool in oven

Serve warm slices with steaming hot cups of tea or coffee

Peanut Butter and Choco Chip Cookies

Peanut Butter and Choco Chip Cookies

Ingredients

Oats flour – 1 cup

Whole wheat flour – ¼ cup (optional)

Peanut butter – 1 1/2 cup

Egg white – 1

Cooking oil – ¼ cup

Jaggery powder – ¼ cup

Salt – ½ tsp

Choco Chips – ¼ cup

Method

Mix oil, egg white, salt, jaggery powder and peanut butter

Add the flours

Mix well

Add chocolate chips

Shape into cookies and bake in an oven preheated to 180 degrees C

Bake for 20 to 25 mins

Let it cool in the oven

Enjoy with a cup of tea or coffee