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

Digestive Biscuits

Digestive Biscuits

Ingredients

Oats Flour – 1 cup

Whole wheat flour – ½ cup

Jaggery (powdered) - ½ or ¾ cup

Butter (frozen) – 3 tbsp

Salt – ¼ tsp

Cinnamon – ¼ tsp

Baking soda – ¾ tsp

Cold milk – 4 to 5 tbsp

Method

Mix oats and whole wheat flour

Add baking soda

Mix well

Add salt, cinnamon and jaggery powder

Add butter and mix with hand to form a bread crumb like mixture

Add milk slowly to form dough

It should not be too soft or hard

Refrigerate for 30 mins

Roll out using little flour and shape with cookie cutter

Preheat oven to 180 degress C

Bake for about 12 to 15 mins

Let it cool in the oven

Serve with crispy biscuits with steaming cups of coffee or tea