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

Ingredients
  

  • 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

Instructions
 

For the pancakes

  •  Put the spinach to cook with very little water. When cooked, blend ina liquidiser. Mix the flour, ghee, salt and milk.
  • Add half of the spinach puree and mix well. Prepare pancakes on a non-stick frying pan using a little ghee.

For the vegetables

  •  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

  • 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.

Salmon Salad

Lean meat is a great choice when you’re trying to eat healthy. Rich in potassium and low on sodium, Salmon is a really good choice of meat for people diagnosed with hypertension. This salmon salad recipe is simple and does not take a lot of prep time. So, here’s how to make it

Ingredients
  

  • 100 Gms Salmon
  • 100 Gms cucumber
  • 50 Gms Red, green and yellow bell pepper mixed
  • 50 Gms Onion
  • 75 Gms shredded cabbage
  • 1 Tbsp Fresh parsley

For the dressing

  • 1.2 Gms Pinch of salt and pepper
  • 1.5 Tsp Freshly squeezed lemon juice
  • 2 Tsp Olive oil

Instructions
 

  • In a bowl, add the salmon, cucumber, bell peppers, onion, and cabbage.
  • Mix everything together until well combined.
  • In another small bowl, add the freshly squeezed lemon juice and olive oil.
  • Add salt and pepper, and whisk the mix until the ingredients are combined well.
  • Taste the dressing to check the seasoning and pour over the salad. Enjoy!

Notes

Ingredient Sodium (mg) Potassium (mg)
Salmon (100 g) 20.25 345
Cucumber (100 g) 6.33 183
Red bell pepper (50 g) 0.85 112
Green bell pepper (50 g) 0.92 77
Yellow bell pepper (50 g) 0.78 121
Onion (50 g) 2.75 85.5
Cabbage (75 g) 11.2 174
Parsley (15g) 7.96 69.9
Salt (1.2g) - a pinch 480 -
Pepper (2.5g) 0.6 37
Fresh lemon juice (7ml) 0.08 7.7
Olive oil (5ml) - -
Total 531.7 1212
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
Course Main Course

Ingredients
  

  • 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

Instructions
 

  • 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.
  • 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.

Notes

Ingredient Sodium (mg) Potassium (mg)
Semolina (125g) 2.88 355
Green gram (70g) 8.73 823.9
Turmeric (2.5g) 0.09 59.3
Palak/spinach (1/2cup) 4.25 62.5
oil/ghee (15g) - -
cardamom 0.04 3.7
cinnamon - -
Bay leaf - -
Red chilli (5g) 0.97 112
Green chilli (5g) 0.16 21
Onion (30g) 1.65 51
Tomato (30g) 2.91 61.2
Ginger garlic 0.1+0.1 5+5.3
Salt (1.2g) 480  
Total 501.88 1599.9
Keyword Palak Kichadi

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!
Course Snack

Ingredients
  

  • 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

Instructions
 

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

 

Three Beans chat recipe

Three Beans Chaat

Course Snack
Cuisine Indian

Ingredients
  

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

Instructions
 

  • Whisk the olive oil, lemon juice, chaat masala, salt, pepper, chopped coriander to make a wonderful dressing.
  • Mix all the rajma, channa, chowli beans and green beans into the dressing.
  • Then add chopped onion, tomatoes and cucumber.
  • Mix it well and let it soak the dressing in the fridge for approximately an hour.
  • 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.

Ingredients
  

  • 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

Instructions
 

  • 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.
  • 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 recipe

Cucumber Rolls With A Twist

Ingredients
  

  • 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

Instructions
 

  • 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. Mix together the yogurt, curry powder and lime juice. Add salt and pepper to taste.
  • 3. Spread the yogurt mixture across the cucumber slices and sprinkle with fresh herbs if desired.
  • 4. Spread thinly sliced ham or turkey across the cucumber slices if desired.
  • 5. Roll up carefully, using a toothpick to close if needed.
  • 6. Keep refrigerated until serving.

Notes

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

Ingredients
  

  • 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

Instructions
 

Step 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

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

Step 3

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

Sprouts Salad

Ingredients
  

  • 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

Instructions
 

  • Mix all the ingredients together in a bowl.
  • Squeeze the lemon juice at the end.
mushroom sandwich

Mushroom and Cherry Tomato Sandwich

Chef Harish Rao

Ingredients
  

  • 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

Instructions
 

  • Step 1
  • 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.
  • Step 2
  • Add the cherry tomatoes, shallots, rocket, parsley and remaining dressing to the mushroom mixture. Toss gently to combine. Season and serve on bread.
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