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Rainbow Salad is one healthy way to get more vegetables in your food. Kids as well as adults love the pop of colors and is a nutritious and delicious option of healthy food.  Seeds being the superfood, add crunch and a nutty texture to the whole salad.

This low fat rainbow salad has all the food colors like, red, green, purple, orange etc. which is necessary for the body as it contains all the nutrients a body requires. Rainbow foods provides nutrients like Vitamin C, Fibre, Beta-Carotene, Lycopene and folate etc. This Salad is rich in potassium and dietary fibre.

INGREDIENTS:

  1. 1 Cup Napa Cabbage
  2. 2 Cup Iceburg Lettuce
  3. 1 Cup Red Cabbage
  4. 1 Cucumber
  5. 2 Tomatoes
  6. 1 Avacado
  7. 1/4 Cup Walnuts
  8. 1 Tablespoon Sesame seeds
  9. 1 Tablespoon Pumpkin Seeds
  10. Fresh chopped coriander
  11. Salt to taste
  12. Black Pepper to taste
  13. 1 Tablespoon Balsamic Vinegar

PREPARATION TIME: 15 minutes

HOW TO PREPARE:

  • In a bowl, throw roughly chopped Napa cabbage and Iceberg Lettuce
  • Add Shredded red cabbage and freshly chopped coriander
  • Add diced tomatoes , avacados and cucumber, mix well
  • Throw in Sesame seeds, Pumpkin seeds, and chopped Walnuts
  • Sprinkle Salt and Black pepper
  • Pour in Balsamic vinegar and mix all ingredients well.
  • Serve chilled or at room temperature.
Nutrition Facts
Serving Size
Servings Per Container 4

Amount Per Serving
Calories 182.3 Calories from Fat 128.7
% Daily Value*
Total Fat 14.3g 22%
Saturated Fat 1.8g 9%
Trans Fat 11.7g
Cholesterol 0.0mg 0%
Sodium 78.0mg 3%
Total Carbohydrate 12.8g 4%
Dietary Fiber 6.0g 24%
Sugars 2.5g
Protein 4.4g 9%

*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Chicken with spinach is a comforting, low calorie, high protein curry with lots of earthiness from freshly chopped spinach. This chicken spinach curry is packed with nutrients and  is a healthy food for proper hair, skin and blood.Spinach is high in iron and is a superfood to increase haemoglobin in the body. This chicken curry is packed with iron, vitamins, mineral and other vital nutrients.

INGREDIENTS:

  1. 500 gms Chicken Breasts diced
  2. 2 Cups Chopped fresh Spinach
  3. 1 Onion
  4. 1 Tomato  Puree
  5. 1 Teaspoon Ginger Garlic Paste
  6. 1 Green Chilly
  7. 2 Tablespoon Oil
  8. 3 Cloves
  9. 1 Bay Leaf
  10. 2 Dried Red Chillies
  11. 3 Green Cardamom
  12. 1 Teaspoon Kasoori Methi
  13. 1 Teaspoon Turmeric
  14. 1/2 Teaspoon Red Chilly Powder
  15. 1/2 Teaspoon Cumin Powder
  16. 1/2 Teaspoon Garam Masala
  17. 1/2 Teaspoon Coriander Powder
  18. 1 Teaspoon Chicken Masala Powder
  19. Salt to taste
  20. 1/2 Cup Milk
  21. Fresh Coriander Chopped

PREPARATION TIME: 45 Minutes

HOW TO PREPARE:

  • In a pan, heat oil and crackle Cumin, Bay leaf, Cardamom and Dry Red Chillies
  • Saute Ginger Garlic paste and add sliced onions, saute till onions are brown
  • Add tomato paste, Green Chilly, Salt, red chilli powder and turmeric powder, saute till it forms a thick paste
  • Add diced Chicken and saute till the colour changes and chicken releases water
  • Add Kasoori Methi, Garam Masala, coriander powder, cumin powder and chicken Masala
  • Cook until all water dries up and chicken turns brown
  • Add Milk and little water, mix well, and let it boil
  • Throw in Chopped spinach and give it a boil until you achieve the right consistency
  • Serve hot with fresh chopped coriander as garnish

 

 

 

Nutrition Facts
Serving Size
Servings Per Container 6

Amount Per Serving
Calories 193.5 Calories from Fat 69.3
% Daily Value*
Total Fat 7.7g 12%
Saturated Fat 0.7g 4%
Trans Fat 4.3g
Cholesterol 45.8mg 15%
Sodium 187.1mg 8%
Total Carbohydrate 7.6g 3%
Dietary Fiber 2.2g 9%
Sugars 2.8g
Protein 23.2g 46%

*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Chicken breasts being lean meat and easy to cook, becomes the most popular chicken cut. There are so many options or varieties in which chicken can be cooked in a simple yet healthy manner. Chicken is an excellent source of protein, B vitamins and minerals.

This continental recipe is easy to cook, low in fat, low on spices and healthy, as it comes under the balanced food category. Chicken stew  is a perfect amalgamation of chicken, rice and veggies for nourishment and health. For Keto option rice can be taken off.

INGREDIENTS:

  1. 2 Chicken Breasts
  2. 1 Cup Basmati Rice
  3. 1 Tablespoon Butter
  4. 1 Onion
  5. 6 Garlic Cloves
  6. 2 Teaspoon All Purpose Flour
  7. 2 Cups Milk
  8. 1 Cup Broccoli florets
  9. 1/2 Cup Carrots
  10. 1/2 Cup Corn Kernels
  11. 1/2 Cup Beans
  12. 1 Chicken Stock Cube
  13. 1/4 Cup Green Onion
  14. Fresh Cilantro
  15. 1 Teaspoon Cumin Powder
  16. Salt to taste
  17. Black Pepper to taste
  18. Water as required

PREPARATION TIME: 40 minutes

HOW TO PREPARE:

  • Wash and chop all Vegetables and keep aside
  • Wash and dice the Chicken breasts and keep aside
  • Heat up butter in a pan and saute finely chopped Garlic until golden brown
  • Throw in the chopped Onion and saute until a little brown
  • Add in Chicken pieces and saute for a few minutes
  • Sprinkle all purpose Flour and mix well, saute till the flour looks completely cooked
  • Add in Basmati Rice, chopped Carrots and Beans and mix well, cook for a minute
  • In a separate bowl mix Chicken stock cube in little hot water
  • Pour in Milk, soup cube water and plain water(as required),  give it a whisk, Let it cook on simmer
  • Add in Broccoli florets, Corn Kernels, Chopped Green Onions and Cilantro
  • Sprinkle Cumin powder, Black Pepper and salt. Keep on simmer till Rice is soft and done
  • Adjust Salt and Water as required.
  • Serve hot in soup bowls! Perfect for light dinner meals
Nutrition Facts
Serving Size
Servings Per Container 6

Amount Per Serving
Calories 165.4 Calories from Fat 25.2
% Daily Value*
Total Fat 2.8g 4%
Saturated Fat 1.4g 7%
Trans Fat 1.1g
Cholesterol 17.7mg 6%
Sodium 129.6mg 5%
Total Carbohydrate 25.5g 9%
Dietary Fiber 2.9g 12%
Sugars 6.4g
Protein 10.0g 20%

*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

A classic recipe from our Indian cuisine which is a favourite for many. You can say its a crowd pleaser. The vegetables used here are some new age vegetables like mushrooms and babycorn. Baby corn gives a crunch texture to this healthy and nutritious soup. Its so comforting to have this warm soup with little extra pepper when suffering from cold or flu! I have kept the spice level at minimum as i am not fond of spices , you can adjust the spice according to your taste.

I use ghee in most of my soups instead of butter as first of all ghee that i used is homemade and is good for sauteing and frying as it releases less toxins when heated as compared to butter. Ghee gives a nutty flavour as well

INGREDIENTS:

  1. 1 Carrot
  2. 7 – 8 Button Mushrooms
  3. 4-5 Babycorns
  4. 1 Onion
  5. 4-5 Garlic Cloves
  6. 1 Teaspoon grated fresh Ginger
  7. 1/2 Cup Fresh Coriander
  8. 1 Lemon
  9. 1 Cube of Vegetable Stock/Chicken Stock
  10. 2 Teaspoons Ghee
  11. 1/2 Teaspoon Jeera Powder
  12. Salt to taste
  13. Black pepper to taste

PREPARATION TIME: 30 Minutes

HOW TO PREPARE:

  • Wash all the vegetables and peel the carrot
  • Finely chop Onions and Garlic and keep aside
  • Slice mushrooms, Dice Carrots and Babycorn
  • In a pan, heat ghee, sautee garlic till it turns brown
  • Add in onions and sautee till it turns brown
  • Add in the vegetables and keep cooking for 3-4 minutes, or till mushrooms turn soft and brown
  • Pour in water as required. If for more than 4 people then add 2 vegetable stock cubes and more vegetables
  • Add in the vegetable stock cube, salt, pepper, grated ginger and jeera powder
  • Cook on simmer till vegetables are soft and the flavours of garlic and pepper are perfectly infused
  • Take off flame and throw in chopped fresh coriander, and 1-2 lemon wedges
  • Before serving, squeeze a lemon and give it a good stir
  • Serve hot with toast or as a pre-dinner meal
Nutrition Facts
Serving Size
Servings Per Container 4

Amount Per Serving
Calories 68.5 Calories from Fat 24.3
% Daily Value*
Total Fat 2.7g 4%
Saturated Fat 1.5g 8%
Trans Fat 0.1g
Cholesterol 5.0mg 2%
Sodium 53.4mg 2%
Total Carbohydrate 11g 4%
Dietary Fiber 3.4g 14%
Sugars 3.6g
Protein 2.9g 6%

*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Hung Curd is Curd or Yogurt drained of its water. Its thick and creamy in texture. Hung Curd is used in many Indian Recipes like Tikkas, Kababs, Wraps, Sandwiches, Dips and Chutneys. Its Low in Sugar and Carbs and high in Protein and Calcium. In this Dip we have used Mustard oil as the flavour and curry leaves and mustard seeds as tempering. Its Creamy, Rich, Flavourful and made from easily available ingredients.

One of my friends had made this Hung Curd Dip to go along with her various snacks. It was love at first taste. It just melts in mouth leaving behind the strong mustardy taste in mouth. Its very easy and simple to make. Its the healthiest alternative for cream and mayonnaise.

To make Hung Curd take 200 gms Curd and put it in a clean Muslin Cloth. Tie the Cloth and hang it for an hour to drain the water. Once water is drained, open the cloth and put the hung Curd in a bowl.

INGREDIENTS:

  1. 150 gms Hung Curd
  2. 2-3 Teaspoon Mustard Oil
  3. 1/4 Teaspoon Mustard Seeds
  4. Few Curry Leaves
  5. Pinch of Asafoetida
  6. 1/4 Teaspoon Chilli Flakes
  7. Salt to taste

PREPARATION TIME: 1 Hour 5 Minutes

HOW TO PREPARE:

  • In a bowl take Hung Curd and add salt and chilli flakes
  • Mix curd well till its a smooth consistency, make a small well in between
  • In a small pan heat mustard oil and crackle asafoetida, curry leaves and mustard seeds.
  • Pour the oil on the curd and done.
  • Serve with snacks and bread!

Nutrition Facts
Serving Size
Servings Per Container 4

Amount Per Serving
Calories 47.6 Calories from Fat 24.3
% Daily Value*
Total Fat 2.7g 4%
Saturated Fat 0.8g 4%
Trans Fat 0.3g
Cholesterol 3.1mg 1%
Sodium 73.8mg 3%
Total Carbohydrate 3.6g 1%
Dietary Fiber 0.0g 0%
Sugars 3.5g
Protein 2.7g 5%

*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

We all know that Onion or Pyaz is an essential kitchen vegetable which is most widely used ingredient. It is loaded with numerous health benefits like vitamin C, B6, iron, folate, and potassium. It also provides relief from cold and flue due to its anti-inflammatory abilities. Using such common and essential ingredient in “Jai Ki Rasoi Se” made “Palak Do Pyaza in Dhaba Style”. This dish can be served with any Indian bread.

INGREDIENTS:
1.  6-8 Bunch Finely Chopped Spinach (Barik Kati Palak)
2.  1 Bunch Finely Chopped Dill Leaves (Bari Kata Soya Leaves)
3.  1 Bunch Finely Chopped Green Coriander (Barik Kata Hara Dhaniya)
4.  1 Tablespoon Ginger Garlic Paste / Adrak Lasoon Paste
5.  10-15 Onion Shallots / Choti Pyaz
6.  5-6 Slit Green Chilies / Kati Hari Mirch
7.  1 Tablespoon Red Chili Powder / Laal Mirch Powder
8.  1 Teaspoon Turmeric Powder / Haldi Powder
9   1 Teaspoon Caraway Seeds / Shahi Jeera
10. Oil – As Per Requirement
11. Salt According to Taste

PREPARATION TIME: 30 Minutes

HOW TO PREPARE:

  • Heat oil in a nonstick pan or kadai. Once the oil is hot add caraway seeds and allow them to crackle
  • Now add ginger garlic paste and cook till the moisture from the paste gets evaporates
  • Add onion shallots and mix them. Cover and cook till they become soft or translucent
  • Wash and add the finely chopped spinach, dil leave & green coriander. Mix them well and cook for 2 minutes, by doing this greens will start leaving it moisture which will help in cooking the onion shallots
  • Add all dry ingredients like turmeric, red chilli powder and season it with salt according to the taste. Mix all and cook it on low flame till oil get separated or onion shallots are completely cooked
  • Finely add the slit green chill and mix it and cook it for another minute
  • The dish is ready to be served with any Indian bread