Black Chana (Chickpeas) Kebabs

Black Chana (Chickpeas) Kebabs

Looking for a healthy twist to the regular kala chana? A healthy breakfast idea or something new for that dreadful 5 pm hunger. Then try out the versatile black chana kebabs. You can eat it plain with a cup of hot tea or coffee, make burgers, or enjoy it as chaat with your favourite topping of green and sweet chutneys onions and roasted sev. 

Ingredients

Black chana - ½ cup

Potato - 1 medium

Ginger (chopped) - 1 tsp

Garlic (chopped) - 1 tsp

Onion (chopped) - 1

Green Chillies (chopped) - 1 to 2

Chaat masala - 1 tsp

Garam masala - 1 tsp

Cumin (jeera) powder - 1 tsp

Red Chili powder - 1 tsp

Salt - to taste

Coriander leaves - ¼ cup

Method

Soak the kala chana overnight

Pressure cook it till soft and cooked through

Boil and peel the potato

For the masala

Heat a tablespoon of oil in a pan and add in onions, salt, ginger, garlic and chilies

Let them cook through and soften

Add chaat masala, cumin powder, red chilli powder and garam masala

Mix well and take off the heat

Mash the boiled chana well in a mixie or use a masher

Mix the boiled potato

To this add the prepared masala and chopped coriander

Divide into small sized balls and flatten to form shammi kebabs or cutlets

Serve them hot with chutney or sauce and a cup of steaming hot tea or coffee

Health Benefits of (Black Chickpeas) Chana

Rich in both soluble and insoluble fiber

Lowers cholesterol

Stabilizes blood sugar and prevents diabetes

Helps in weight loss

Maintains health of digestive tract and prevents constipation

Has antioxidants that promote heart health

Great source of iron, prevents anemia and boosts energy levels

Alternative source of protein for vegetarians in combination with cereals

Prevents osteoporosis and minimizes hot flushes in post-menopausal women

Rich in vitamin A, manganese and Zinc

Carrot Cake With Cream Cheese Icing

Carrot Cake With Cream Cheese Icing

Ingredients

Wheat flour – 1 cup

Baking powder – 1 tsp

Baking soda – ½ tsp

Cinnamon powder - ¾ tsp

Ginger powder – ½ tsp

Cloves powder – pinch

Nutmeg powder – pinch

Eggs – 3

Ripe Banana (elaichi kela) – 1

Jaggery powder – 1 cup

Vanilla extract – ½ tsp

Coconut oil – ¼ cup

Hung curd – ½ cup

Grated carrot – ¾ cup

Walnuts - ¾ cup

Salt – ¼ tsp

Cream Cheese icing

Low fat paneer – ½ cup

Butter – ¼ cup

Jaggery powder – ¾ cup

Cocoa powder – 2 tbsp

Coffee powder – 1 tsp

Vanilla extract – ¼ tsp

Walnuts – ¼ cup

Method

Cake

Mix the dry ingredients well

Beat the eggs well and fold in gradually into the dry mixture

Add curds, mashed banana, essence, walnuts and oil to it

Mix slowly

Add more curd if required

Pour the batter into a cake tin

Bake in a preheated oven (170 degrees) for 35 mins till a knife inserted into it comes out clean

Let it cool in the oven

Cream Cheese icing

Blend the paneer and butter in a mixie till it becomes smooth

Add a tbsp of fresh curd while blending

Mix the other ingredients and beat well

Spread the icing on the sides and the top of the cake

Sprinkle some toasted walnuts on top

Quinoa Pudding

Quinoa Pudding

Ingredients

Quinoa (powdered) – ¼ cup

Ghee – 1 tsp

Milk – ½ litre

Salt – a pinch

Milk powder – ¼ cup

Condensed milk – 1 tsp

Jaggery powder – ½ cup (alter according to taste)

Cardamom (powdered) – 1

Cashew nut pieces – 1 tbsp

Almond and pista slivers for garnishing – 1 tbsp each

Method

Roast the quinoa powder in ghee just to remove the raw taste

Don’t let it change colour

Add milk and salt and cook on slow fire with constant stirring

Keep scraping the sides of the pan to prevent it from burning

When it thickens add cashew nut pieces

Add cardamom powder and switch off the gas

Add jaggery powder and mix well

Cover and keep aside

When it cools a bit keep in the refrigerator

Decorate with almond and pista slivers Serve chilled

Health Benefits of Quinoa

Good vegetarian protein source

Gluten free

Good fibre content

Has heart healthy fats

Rich in antioxidants

Good source of vitamins, magnesium and iron

Helps in weight loss

Complete Proteins for vegetarians

Complete Proteins for vegetarians

All foods like from milk, dairy products, meat, poultry, seafood, eggs, beans, peas, soya products, nuts and seeds are considered proteins. Milk, beans, peas, soya, nuts and seeds are considered Vegetarian Proteins.

Now first let’s look at proteins a little closely. Proteins are made up of building blocks called amino acids. There are 20 amino acids, of which 9 are regarded as Essential Amino Acids (EAA).

Essential Amino Acids

EAAs are those amino acids that the body cannot make; it has to be supplied through the diet. Methionine, Threonine, Tryptophan, Valine, Isoleucine, Leucine, Phenylalanine, Histidine, Lysine are EAAs.

When we eat non-vegetarian or animal proteins, we get all the amino acids including the EAAs. That’s because their amino acid profile is complete. Thus they are regarded as complete proteins. Vegetarian proteins on the other hand are regarded as incomplete proteins. Because they are lacking in one of the EAAs.

For instance when you eat dal, it has very little Methionine and more Lysine. Cereals, on the other hand have more Methionine and less Lysine. So to complete the amino acid profile, one needs to combine dals with cereals to complete the amino acid profile. 

Complete Vegetarian Proteins

But there are exceptions to this. Grains like Quinoa, Buckwheat and Amaranth despite being vegetarian proteins have complete amino acid profiles like non-vegetarian protein sources. Of course, they contain carbohydrates and fats too.

But they are good protein sources for vegetarians especially when combined with low fat dairy products like milk, curd and paneer.

Next Post: Quinoa Pudding                                                                             

Paan (Betel Leaf) for the soul

Paan (Betel Leaf) for the soul

Betel leaf is one of the healthiest things around but has earned a bad rep because what it has evolved into over the years. Here’s looking at healthy ways of eating this leaf as an appetizer or a dessert. But first, let’s go through some of its health benefits:

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

Note: You can substitute betel leaves with spinach leaf for children

Recipes for paan

Papaya Surprise

Toasted sesame seeds

Roasted peanuts

Carrot powder

Green Papaya stir-fry

Health Benefits

Toasted sesame seeds – vitamins, minerals, restful sleep

Roasted peanuts – good fats

Carrot powder - fibre

Green Papaya - digestive

Nutty Delight

Mixed nuts

Raisins

Dried cranberries

Grated carrot in honey

Raw sugar

Health Benefits

Mixed nuts – Heart healthy Omega-3

Raisins - fibre

Dried cranberries - antioxidants

Grated carrot in honey – Vitamin A, reduces gastro-intestinal disorders

Raw sugar – instant energy

Chocolate Love

Pumpkin seeds

Flaxseeds

Grated carrot in liquid jaggery

Chocolate sauce

Health Benefits

Pumpkin seeds – Heart healthy Omega-3, restful sleep

Flaxseeds – Heart healthy Omega-3

Grated carrot in liquid jaggery - Vitamin A, Iron

Chocolate sauce – lowers blood pressure

Appetizer Paan

Tahini paste

Date and tamarind chutney

Finely cut tomatoes

Finely cut onions

Finely cut green chilies

Pomegranate

Toasted sesame seeds

Health Benefits

Tahini paste - vitamins, minerals, restful sleep

Date and tamarind chutney - digestive

Finely cut tomatoes – vitamin C

Finely cut onions – Regulates blood sugar

Finely cut green chilies – mood enhancer

Pomegranates - Antioxidants

Toasted sesame seeds - vitamins, minerals, restful sleep

Tahini Paste

Ingredients

Sesame seeds – 4 tbsp

Til oil – ½ tsp

Salt – a pinch

Warm water

Method

Dry grind the sesame seeds with salt and oil

Slowly add water and run the mixie to get a smooth paste