, , ,

Baked Spinach Pancakes

 

Baked Spinach Pancakes

Pancakes are always a delight to eat. Especially if they are alsohealthy, easy to make, and have less calories in them. These kinds offood are always a great way to deal with obesity because they’refilling, and the energy from them isn’t a lot and can be easilyexpended. Here’s the recipe for this delicious pancake

  • 100 Cup Spinach
  • 50 Gms Wheat flour
  • 1/2 Tsp Ghee
  • 100 ml Milk

For vegetables

  • 1 Cup Mixed vegetables (carrot, beans, capsicum, cabbage)
  • 1 Onion (chopped)
  • 1 Tsp Chilli powder
  • 1/2 Tsp ghee/ butter

For the tomato gravy

  • 1 Cup Tomatoes
  • 1 Onion (chopped)
  • 2 cloves Garlic
  • 1 Tsp Chilli powder
  • 1/2 Tsp Oil

For the pancakes

  1.  Put the spinach to cook with very little water. When cooked, blend ina liquidiser. Mix the flour, ghee, salt and milk.

  2. Add half of the spinach puree and mix well. Prepare pancakes on a non-stick frying pan using a little ghee.

For the vegetables

  1.  Heat the oil and fry the onion and garlic for 1 minute. Add thetomatoes and chilli powder and cook until soft. Blend in a liquidiser.

How to proceed

  1. Spread a little tomato gravy on the bottom of a greased baking dish.Put a pancake in the dish, spread some vegetables and a little gravy ontop. Repeat and build up layers of pancakes, vegetables and gravy inthis manner. Bake in a hot oven at 200 degree C(400 degree F) for 20minutes and serve hot.

, ,

Palak Kichadi

Palak Kichadi

Spinach, or Palak is a rich source of magnesium, calcium, and phosphorus, along with the many other nutrients it serves. A great food choice to keep your blood pressure levels in check, this simple, healthy, and tasty Palak Kichadi can be your quick, go-to meal. Here’s the recipe

  • 1/2 Cup Semolina (Rava)
  • 70 Gms Green gram (washed)
  • 1/2 Tsp Turmeric / Haldi
  • 3 Cup Water

For kichadi

  • 1 Tbsp Ghee / Oil
  • 2 Pods Cardamom
  • 1 Inch cinnamon
  • 1 Bay leaf / Tej patta
  • 1 Dried red chilli
  • 1/2 onion (finely chopped)
  • 1/2 Tbsp Ginger garlic paste
  • 1 Green chilli (slit)
  • 1 Tomato (finely chopped)
  • 1/2 Cup Palak/any spinach leaves
  • 1 Cup Water
  • 1 Tsp Salt

  1. In a kadai heat 1 tbsp ghee/oil and saut. Add  2 pods of cardamom, 1 inch cinnamon, 1 bay leaf and 1 dried red chilli. Also saute ½ onion, till they turn slightly golden. Additionally, saute ½ tsp ginger garlic paste and 1 green chilli. Furthermore, add 1 tomato and saute till the tomatoes turn soft and mushy. Add palak puree and cook for 5 minutes or till palak changes colour. Then, add pressure cooked rice and moong dal. Also, add 1 cup water and 1 tsp salt.

  2. Simmer and boil for 5 minutes or till kichadi absorbs palak flavour. Finally, serve palak kichadi hot topped with more coriander if required. Enjoy a healthy, tasty meal.

Main Course
Palak Kichadi

, , , ,

Crispy Baked Garlic Tofu

Crispy Baked Garlic Tofu

A heartwarming snack for the monsoon season, these bite-sized pieces of tofu are sure to treat you right. Enhanced with garlic, baked to crispy perfection and topped with chilli sauce: what more do you need on a chilly evening!

  • 100 Grams Tofu (cut into bite-sized cubes)
  • 2 No Garlic cloves (Minced)
  • 1/4 Tbsp Soy sauce
  • 1/4 Tbsp Onion powder
  • 1/8 Tbsp Cornstarch
  • 1 Tbsp Water
  • 1/2 Tbsp Sugar
  • 1/4 Tsp Chilli sauce

  1. Preheat oven to 400°F. Place tofu pieces on a silicon baking mat or a baking sheet lined with parchment paper. Bake the tofu for 35-40 minutes until golden and crisp around the edges, flipping the pieces halfway through.

  2. When the tofu is almost done, make the sauce. In a small saucepan over medium heat, add garlic, soy sauce, onion powder, brown sugar and sriracha. Add cornstarch and water to a small bowl and mix until cornstarch is fully dissolved. Add this mix to the saucepan. Bring to a gentle boil and stir until everything is completely mixed and the sauce has thickened. If your sauce is too thick, you can add another 1 tbsp of water.

  3. Add the baked tofu to saucepan and coat with sauce. Serve warm.

, , , ,

Three Beans Chaat

 

Three Beans Chaat

For the chaat

  • 1/2 Cup rajma (cooked)
  • 1/2 Cup chana (cooked)
  • 1/2 Cup chowli (blacked eye) beans (cooked)
  • 1/4 Cup green beans (cooked)
  • 1/4 Cup onions (chopped)
  • 1/4 Cup tomatoes (chopped)
  • 1/4 Cup cucumber (chopped)
  • 1/4 Cup pomegranate

For the dressing

  • 1 Tbsp olive oil
  • 1 Tbsp lemon juice
  • 1 Tbsp chaat masala
  • salt and pepper(To Taste)
  • 1 Tsp coriander (chopped)

  1. Whisk the olive oil, lemon juice, chaat masala, salt, pepper, chopped coriander to make a wonderful dressing.

  2. Mix all the rajma, channa, chowli beans and green beans into the dressing.

  3. Then add chopped onion, tomatoes and cucumber.

  4. Mix it well and let it soak the dressing in the fridge for approximately an hour.

  5. Serve chilled.

, , , , ,

Asian Salad

 

Asian Salad

I've got a nice crunchy Asian salad for you guys with quintessential Asian flavours and loads of colourful veggires.

  • 1 Cup white cabbage (chopped )
  • 1 Cup red cabbage (chopped)
  • 1 Cup carrots (grated or shredded)
  • 1 Cup shelled edamame (cooked)
  • 3 green onions (chopped)
  • 1/2 Cup roasted cashews (finely chopped)
  • Handful fresh cilantro, chopped
  • Crispy wonton strips optional

For Dressing

  • 1 tbsp sesame oil
  • 1 tbsp rice vinegar
  • 1 tbsp honey
  • 1 tbsp fresh lime juice
  • 1 1/2 tsp freshly grated ginger
  • kosher salt and fresh black pepper

  1. In a large salad bowl, toss together all of the salad ingredients. If using wonton strips, hold off on adding those until after the dressing.

  2. In a small bowl, whisk together the dressing ingredients. Then pour over the salad and throughly toss to combine. Season with salt and pepper to taste. Serve immediately.

, , , ,

Cucumber Rolls With A Twist

 

Cucumber Rolls With A Twist

  • cucumbers
  • 1 cup Greek yogurt
  • 1 tablespoon curry powder
  • 1 tablespoon lime juice
  • Salt and pepper
  • 1 tablespoons herbs (such as cilantro (optional))
  • Ham or turkey if desired (optional)
  1. 1. Thinly slice cucumbers using a mandoline or using a vegetable peeler. Lay the cucumbers aside on a paper towel plate to drain excess moisture.
  2. 2. Mix together the yogurt, curry powder and lime juice. Add salt and pepper to taste.
  3. 3. Spread the yogurt mixture across the cucumber slices and sprinkle with fresh herbs if desired.
  4. 4. Spread thinly sliced ham or turkey across the cucumber slices if desired.
  5. 5. Roll up carefully, using a toothpick to close if needed.
  6. 6. Keep refrigerated until serving.

Looking for a cool and refreshing snack? Look no further. Check out this super cool cucumber rolls

, , ,

Mixed Vegetable Clear Soup

Mixed Vegetable Clear Soup

  • Cabbage – 1/2 cup (finely chopped)
  • Carrots – 1/3 cup (finely chopped)
  • Capsicum – 1/3 cup (chopped)
  • French beans – 1/4 cup (finely chopped)
  • Ginger – 3/4 tsp
  • Garlic – 1/2 tsp (finely chopped)
  • Oil – 1 tbsp
  • Pepper – 1/4 tsp
  • Salt – to taste
  • Water – 3 cups

Step 1

  1. Heat 1 tbsp oil in a pot and add 1/2 tsp chopped garlic and 3/4 tsp chopped ginger. Sautee well. Add 1/4 cup spring onions to the pot, followed by the rest of the vegetables.

Step 2

  1. Saute for 2-3 minutes and then add 3 cups of water. Season with pepper and salt as required.

Step 3

  1. Stir well and cover the pot. Simmer the flame down till the vegetables are almost cooked. Serve hot!

, , , , ,

Sprouts Salad

Sprouts Salad

  • Sprouted mung beans – 1 cup
  • Onion – 1 medium (finely chopped)
  • Tomato – 1 medium (finely chopped)
  • Red chilli powder – 1 tsp
  • Salt – 1 tsp (or more)
  • Lemon juice – 1 tsp
  1. Mix all the ingredients together in a bowl.
  2. Squeeze the lemon juice at the end.

, , ,

Mushroom and Cherry Tomato Sandwich

Mushroom and Cherry Tomato Sandwich

  • 2 tbsp olive oil
  • 2 tablespoons red wine vinegar
  • 2 tablespoons sweet chilli sauce
  • Salt & freshly ground pepper
  • 1 small cup mushrooms (quartered)
  • 1 cup cherry tomatoes (quartered)
  • 2 small shallots (thinly sliced)
  • 1 bunch rocket/lettuce roughly chopped
  • 1/3 cup continental parsley (roughly chopped)
  1. Step 1
  2. Place the olive oil, red wine vinegar, sweet chilli sauce and salt and pepper in a screw-top jar. Shake until well combined. Place the mushrooms into a large bowl, pour 2/3 marinade over the mushrooms and stir well to combine. Cover and set aside for 30 minutes.
  3. Step 2
  4. Add the cherry tomatoes, shallots, rocket, parsley and remaining dressing to the mushroom mixture. Toss gently to combine. Season and serve on bread.

, , , , , ,

Beetroot and Feta Salad/Sandwich

 

Beetroot and Feta Salad / Sandwich

  • 1 medium beetroot
  • 50 g baby spinach
  • 1/2 small red onion (thinly sliced)
  • 50 g feta (crumbled)
  • 1/4 cup walnuts (lightly toasted)
  • 2 tablespoons orange juice
  • 1 tablespoon olive oil
  • 1/2 teaspoon dijon mustard
  • Salt and pepper (to season)
  • 2 slices whole wheat/multigrain bread
  1. Step 1
  2. Preheat oven to 180°C/160°C fan-forced. Wash beetroot. Pat dry. Wrap in foil. Place on a baking tray. Roast for 1 hour or until tender. Cool for 15 minutes. Meanwhile prepare remaining ingredients. Peel and discard skin from beetroot. Cut beetroot into 2 cm pieces.
  3. Step 2
  4. Combine spinach, onion, feta, walnuts and beetroot in a bowl. Toss to combine.
  5. Step 3
  6. Place orange juice, oil and mustard in a screw-top jar. Season with salt and pepper. Secure lid. Shake to combine. Add to beetroot mixture. Toss to combine. Serve on bread.

GET IN TOUCH.

+91 98405 21650
info@optimalnutritionprotocol.com

Office Hours
Mon-Sat: 09:00-17:00

FIND US ON SOCIAL MEDIA