Foodie tales

  What is Hummus? As we are all on the same page, let’s talk about what hummus is. If you aren’t familiar,  hummus is a delicious spread or dip made from chickpeas, tahini, lemon, and spices . It’s lusciously smooth, with a bright lemon flavour and a little kick of garlic. You can enjoy it with fresh veggies, slather it on a sandwich, or scoop it up with wedges of pita. I hope you’ll love it as much as I do!      It’s commonly consumed by people of the Middle East and the Mediterranean. Nowadays, we can find store-bought versions at any grocery store. However, its best to make your own. Let me show you how! Serve :- 1 person Time :- 20 mins Nutritional value of the jar: Energy:  227 Kcal Carbohydrate:  36.8 grams Protein:  5.4 grams Fat:  6 grams Dressing : 1 cup nicely cooked chickpeas ½ lemon juiced 1 clove garlic, roughly chopped ½ tsp fine sea salt, to taste ½ tsp ground cumin 1 tbsp of tahini or 1 tsp of sesame seeds 1 tsp extra-virgin olive oil. Method: In a food pr

  In the wake of the Covid 19 outbreak, everyone across the globe is scared and suffering. Enhancing the body’s natural defence system plays an important role in maintaining health. Prevention is always better than cure. While there is no medicine for COVID-19 infection as of now, it is better to take preventive measures which boost our immunity in these times. In this onset of Coronavirus sitting at home trying to be safe and heathy, this homemade kadha/potion made using common kitchen spices and ingredients is a great way to increase immunity and combat seasonal flus and infections like cold and cough. With the change in weather, this warm kadha may be a good option to build your body's defence by improving your immunity. Ginger, Tulsi, and Giloy are some of the major herbs that are known to have strong immunity-boosting properties and can help in improving the functions of our body’s defence system. Serve- 2 teacups Ingredients 1pc cardamom 1pc cinnamon 1 tsp fresh g

Sprout Salad is a healthy salad where crunchy sprouts are mixed with other fresh ingredients and spiced up with dressing.  All the ingredients are mixed and then flavored with fresh dressing and an array of spices to make it spicy and tangy.  It  is one of the most popular salad, which we can have as a snack or served along with everyday meals .  Refreshing lemon dressing: 1⁄2 lemon or 2 tbsps of lemon juice        1 tbsp olive oil        Pinch of roasted cumin powder     1⁄2 tsp of favourite dried herbs like oregano, chilli flakes       Salt and Pepper to taste      Salad Layers: 1 cup of mixed sprouts   1⁄4 cup mixed and chopped bell peppers      1⁄4 cup of chopped cucumber       Handful of chopped tomatoes      Some nuts or seeds of your choice (I have used roasted peanuts for a nice crunchy flavour)       Layering them Together: 1     Get all the ingredients ready, meaning cut, peel, wash the veggies. 2.     Prepare the lemon dressing. 3.     Once everything is laid out chu

Start of the morning should be healthy and nutritious, this recipe is quick and easy enough to be prepared as morning breakfast. Those who do not like to eat green vegetables, this is an ideal recipe for them. This cheela is soft and delicious, you can even pack these in the tiffin box. Time: 20-25 mins Serve: 2-3 cheelas Nutritional value of one-piece cheela: Energy: 117 Kcal Carbohydrate: 14 grams Protein: 4 grams Fat: 5 grams Ingredients: 1 cup oats 1 cup finely chopped spinach 2 tsps. besan (gram flour) 2 tsps. suji (semolina) 2 tbsps. Curd 4 tsps. Cooking oil ½ tsp finely chopped green chilli ¼ tsp black pepper powder Salt to taste Method : In a big mixing bowl, take oats, besan, suji, green chilli, salt, pepper and curd. Add sufficient water to make the consistency similar to that of pancake batter. Heat a non-stick tava/pan on medium flame and grease with 1 tsp oil. Pour 1 ladle full batter on pan after its heated properly. Spread evenly

Lettuce taco or as lettuce wraps are eaten all over the World but most commonly in Southeast Asia. These healthy lettuce wraps recipes are filled with tasty combinations of bright sauces, tender meats, paneer, tofu, and crispy crunchy vegetables. Nutritional information of a single taco: Energy: 119.6 Kcal Carbohydrate: 11.3 grams Protein: 3.3 grams Fat: 6.8 grams Cooking time: 10-15 mins Serves : 1 person Ingredients: 2 tsps. olive oil or any cooking oil 70 grams grounded or brick shape tofu (you can replace it with paneer or chicken) 1 tsp minced garlic ½ tsp chilli sauce 1 tsp soy sauce 1 cup of chopped mixed vegetables (I took carrot, bell pepper and onion) Salt and black pepper to taste 2 leaves of butterhead lettuce (other types of lettuce can also be used) Directions: Heat oil in a saucepan over medium high heat. Stir in garlic and vegetables until onions have become translucent, about 1-2 minutes. Add soy sauce, chilli sauce and season with salt and pepp

Tofu, also known as bean curd, is a highly admired food of plant origin with great nutritional and health benefits. It is derived from soya protein and is a versatile form of soybeans that is made by curdling soymilk so that its proteins become coagulated and it is then pressed into a slice able cake. It is a natural nourishing food, and an excellent source of non animal protein for the vegetarian diet and can be considered as a good alternative to meat and fish. Tofu varies in texture from soft to firm to extra-firm. Soft tofu has a smoother texture and is suited for sauces, salad dressings, and desserts. The neutral flavour of tofu allows it to be easily incorporated into any recipe. In India, tofu is used as a low-fat replacement for paneer. Tofu represents an excellent source of many nutrients like protein, vitamins and minerals, which are highly imperative for keeping good health. The antioxidant and anti-inflammatory properties of soy peptides found in fermented soy food like t

Beetroot Soup with additional goodness of other vegetables, is a comforting and easy dish to prepare on a cool rainy day. This recipe uses no cornflour or heavy cream, relying on the vegetables alone to provide all the nutrition and flavour to the soup. It is packed with essential nutrients, vitamins, fibers and antioxidants. Addition of ginger and garlic gives it a beautiful soothing flavour. This dish is ideal for this season and is really a satisfying meal when compared to complex full meals. Serve: 1 person Time: 20 mins Nutritional value of one bowl soup: Energy: 125 Kcal Carbohydrate: 64 grams Protein: 4 grams Fat: 5 grams   Ingredients: 1 medium beetroot 2 medium tomatoes 1 small carrot ½ cup finely chopped spinach 1-inch ginger chopped 2 cloves garlic 1 tsp of olive oil/homemade butter/homemade fresh cream Salt and black pepper to taste   Method: Peel beetroot and carrot, dice them in any shape. Roughly chop tomatoes and ginger. Pressure cook all the above vegetables with fine

Beetroot ( Beta vulgaris L. ) is a crop belonging to the Chenopodiaceae family, having a bright crimson colour. It is famous for its juice value and medicinal properties; and known by several common names like beet, chard, spinach beet. sea beet. garden beet, white beet and Chukander (in Hindi).          The main benefits of beetroots are that it contains no fat, very few calories and is a great source of fiber. Beetroot can be consumed raw, used for juice extraction, baked or boiled. Red beets taste delicious when roasted, pickled, eaten in salads, or made into sou p . In contrast to fruits, the main sugar in beetroot is sucrose.  Beets have long been known for their amazing health benefits for almost every part of the body: Beets have been used in traditional medicine for hundreds of years to treat  constipation, gut and joint pain and dandruff. The high content of iron in beets regenerates and reactivates the red blood cells and supplies fresh oxygen to the body. The copper conten

Wholesome lunch packed in a small jar with healthy brown rice and the goodness of vegetable salad. Serve: 1 person Time: 20-30 mins Nutritional value of the jar: Energy: 227 Kcal Carbohydrate: 36.8 grams Protein:  5.4 grams Fat:  6 grams   Ingredients: 1 chopped tomato 1 chopped onion 1 tsp of finely chopped green chilli 2 tsps of finely chopped garlic 1 tsp of finely chopped ginger 1 small cup (katori size=124 grams) cooked brown rice 1 cup of chopped vegetables of your choice 1 tsp of any cooking oil Salt to taste Method: For tomato curry: Take a pan, add oil and heat it. Then add the chopped tomato, onion, green chilli, ginger and garlic and let this paste cook on a medium flame for 4-5 mins till the oil is visible on the sides of pan. Add little water and salt to taste and cook it nicely. For Layering the Jar: Layer your jar by first adding a layer of tomato curry, then cooked brown rice and top it up with mixed vegetables of your choice. Spill, stir and enj

For centuries, rice has been the part of the staple diet in India. Traditionally, we eat dehusked rice, but with time, husked brown rice has gained popularity. Brown rice is a healthier alternative to regular rice, mostly because of the way in which it is processed. When regular white rice goes through processing, the hull, bran, and germ are removed, whereas when brown rice goes through processing, only the hull is removed, while the bran and germ are left behind. The bran and germ are known to have nutritional properties and are also rich in fibre. Therefore, brown rice is a much healthier option and is associated with many health benefits: - Brown rice is a rich source of various bio active compounds, such as γ-oryzanol, tocopherol, tocotrienol, amino acids, dietary fibres and minerals. White rice is generally preferred over it, because cooking brown rice is rather difficult compared to white rice, due to its slow water absorption. The retention of the germ and the bran layers in

This high protein Moong Dal Cheela with stuffed paneer, makes a delicious meal for parties, breakfast, evening snacks or even as a part of the school lunch box. These cheela's, made with yellow moong dal and filled with paneer, are rich in proteins and are very filling, which makes it a healthy snack or meal  for both adults as well as kids. Serve:  2 people Time:  25-30 mins Nutritional value of one whole stuffed cheela: Energy:  124 Kcal Carbohydrate:  12 grams Protein:  5.5 grams Fat:  6 grams Ingredients: 3/4 cup raw split yellow moong dal 1 tsp of finely chopped green chilli 1 tsp cumin seeds 1/2 tsp turmeric powder 1/2 cup grated paneer 1/4 cup finely chopped onion 1/4 cup finely chopped tomato 1 tsp chaat masala powder 4 tsps of cooking oil 4 tsps of green chutney Handful of finely chopped coriander leaves  Salt to taste   Method: To begin making the moong dal cheela, soak the moong dal for at least 6 hours/overnight. Grind moong dal into a smooth batter by adding just enoug

World popular bread sandwich with a vegetarian and healthy makeover. Delicious and quick to make, ideal for brunch, breakfast or evening snack. Serve: 1 person Time: 10 mins Ingredients: 2 slices of bread (whole wheat/ multigrain/banana bread) 2 tbsp. finely chopped spinach 1/2 tbsp finely chopped onion 1/2 tbsp boiled sweet corn 1/2 tbsp chopped tomato 2-3 tsps. of hung curd 1 tsp of finely chopped green chilli Salt and pepper to taste Method: In a bowl, mix all the above ingredients and make a nice spread. Take a bread slice and evenly spread the mixture, cover it with the other slice. Grill/toast the stuffed bread sandwich nicely from both the sides. Serve it hot with sauce or green chutney. Thanks for this yummy recipe:  Mrs. Shivani Kakrania 

Serve: 1 person Cooking time: 10-15 mins Nutritional value of one serve of Avocado chocolate mousse:  E nergy: 141 Kcal Carbohydrate: 17 grms Protein: 2.5 grams Fat: 7 grams (good fats) Ingredients:   Flesh of ½ large ripe avocado. ½ tsp jaggery powder or honey.   1 tsp milk of your choice.   Drop of vanilla extract.   2-3 tbsps. of unsweetened dark cocoa powder or chocolate syrup. Recipe: 1.Slice the avocado, put it into a food processor and blend until smooth. 2.Add your preferable sweetener along with the vanilla extract, milk, chocolate and blend again until completely combined. 3.Spoon the mousse into a dessert glass and refrigerate for an hour before serving. For health benefits of avocado, click here:  Avocado - I am good fat

Avocado is a tropical fruit which is pear-shaped and rich in nutrients. It is creamy, delicious and packed with vitamins, minerals, and other nutrients that can help keep us healthy. It is also called as the ' makhan phal'  in hindi. ·       Avocados have a high-fat content and are yet considered as one of the healthiest fruits that can be added to our diet. This is due to the good monounsaturated oils (MUFA)  content of avocados , which help lubricate joint and lower blood pressure, rather than piling up calories. ·       Consumption of avocado lead to higher HDL-cholesterol levels, lower risk of metabolic syndrome and lower BMI. ·       They aid in reducing cholesterol and preventing cardiovascular diseases and are thus, associated to a balanced diet. ·       Avocados are “powerhouse of nutrients”, and are rich in protein as well as fat soluble vitamins. Avocados contain lutein and zeaxanthin; two phytochemicals which help to protect and maintain ocular health. Desp

A delicious su mmer Indian dessert  full of mango  flavors . Nutritional value of one serve of Mango Falooda: Energy:  271 Kcal Carbohydrate:  55 grams Protein:  6 grams Fat:  3 grams Cooking time:  15-20 mins Serve:  1 person Ingredients:         2 tsps of sabja seeds (Basil seeds)- soak it in ½ cup of water        Handful of falooda sev or thin vermicelli, boiled and strained        2 tbsps. of mango puree or pulp without sugar        3 tbsps. Milk of your choice (you can add ½ tsp of jaggery or honey to give sweet taste to milk. As mango is a sweet fruit, this step is optional)          ½ medium sized mango, peeled and chopped in small pieces        1 tbsp of mixed dry fruits        ¼ cup of any other fruit. I took pomegranate, you can take strawberries, cherries, apple etc. (its optional)   Layering of Falooda:       In a serving glass, first add soaked sabja seeds (only seeds, not the water it was soaked in).       Then add chopped pieces of the mango fruit, and slowly add milk ab

Mangifera indica  L . (mango) is commonly known as “the king of fruits” because it is the most popular fruit in tropical regions. It is the national fruit of India and the Philippines, and the national tree of Bangladesh. There are many different kinds of mango which vary in color, shape, flavor, and seed size. Although mango skin can be green, red, yellow, or orange, i n color, inner flesh is mostly golden yellow. From pickle to aam ras, we all wait for summer to make delicious recipes using this fruit. This fruit is not only delicious but also boasts an impressive nutritional profile. Mango fruit is rich in pre-biotic dietary fiber, vitamins, minerals, and  poly-phenolic flavonoid  antioxidant compounds. This fruit is an excellent source of Vitamin-A and flavonoids like  β -carotene, α -carotene, and  β -cryptoxanthin. These compounds have been known to have antioxidant properties and are essential for vision. Vitamin-A also required for maintaining a healthy mucosa and skin.

This quinoa platter contains:  Vegetable quinoa pulao, sautéed paneer and salad Serves:1 person Cooking time: 25-30mins Vegetable Quinoa Pulao: Ingredients:- ¼ cup uncooked quinoa 1 tsp Olive oil or any cooking oil ½ tsp of jeera (cumin seeds) 1  tsp of finely chopped green chilli ¼ cup finely chopped onion ¼ cup boiled sweet corn ¼ cup chopped mixed bell peppers Salt for taste Instructions:- Take ½ cup quinoa in a fine strainer and rinse well in running water (rinse quinoa nicely before cooking to remove bitter taste). Heat oil in a pressure cooker and add cumin seeds. Then add green chilli, onion, bell peppers and saute for about a min. Saute till the onions become translucent and then add boiled corn, mix it well. Add the quinoa. Mix very well and saute again for 1-2mins on low flame. Then add water. For 1/4 cup of quinoa 1.25 cups of water can be added. I added 1.5 cups water for a more fluffy and soft texture. Stir well and add salt as per taste. Cover the cooker with its lid and