Month: April 2015

2 Comments Posted on April 28, 2015May 3, 2015 From the Oven

No Grain Lasagna (with an Indian twist)

Traditionally lasagna is made with all purpose flour/ maida noodle sheets, which adds up too many calories and makes you feel guilty after enjoying a bite. After reading lot of recipes online and trying out few of them myself, I came out with this recipe which is an absolute favorite in my family.Why? Because it is amazingly delicious, flavorful and it is definitely not full of carbs and fatty fats like the traditional lasagna recipes.
I have replaced the lasagna sheets with sliced zucchini & being an Indian myself, I thought of giving an Indian twist by using Pav Bhaji masala/ spice powder for the sauce. I have used Nutritional yeast which taste much like cheese in the second layer to cut down the fat and calories from the traditional cheese.
I am sure you will love this vegetarian, gluten-free & low cal lasagna.

Ingredients: Serves 3

Zucchini thinly sliced – 2 medium
Medium size Onion thinly sliced – 1
Colored Bell Peppers / Capsicums thinly sliced – 1 cup
Shredded Spinach – 1 cup
Extra firm Tofu thinly sliced – 1 cup
Crushed Large tomatoes with few tomato chunks to make the sauce – 3 or (28 oz can crushed tomatoes with the juice)
Shredded Cheese – 1 cup (depending on how cheesy you want)
Nutritional Yeast – 1/4^th cup (optional)
Garlic cloves grated – 2 large
Ginger grated – 1 small piece
Indian Pav Bhaji Masala – 1 tbsp
Salt to taste
Red Chili/ Paprika/ Pepper powder to taste
Olive Oil – 3 tbsp (1 tbsp each to make sauce, stir fry veggies & coat the baking pan)

Method:
To make the Tomato Sauce:
In a deep pan/ skillet add oil and when heated add the grated ginger & garlic and saute/ stir for sometime so that the flavors get infused in the oil. Then add the crushed tomatoes with few tomato chunks, salt, chili powder, pav bhaji masala and stir/ saute well and keep cooking till all the spices / masalas are well mixed. Keep aside.

To stir fry/saute tofu:
After making the sauce do not clean the pan/ skillet. In the same pan saute the tofu so that they absorb all the remaining flavors.

To make the stir fry/ saute veggies:
In a pan/ skillet add a tbsp of olive oil and when hot stir fry the onions, bell peppers/ capsicum, spinach with some salt & pepper till the veggies are half cooked and the raw smell has gone. Keep aside.

To layer the Zucchini and other ingredients:

Preheat the oven to 375 F (190 Cel approx.)
Coat 1 tbsp of olive oil well in a 9×5 bread loaf pan or a small casserole.
Spread the made tomato sauce on bottom.
Layer 3 to 4 zucchini slices to cover the sauce.
Spread some sauce on the zucchini slices & top it up with stir fry veggies, tofu slices and cheese.

6.Repeat the layers until all your ingredients are fully used up.
7.On the final layer top with sauce and cheese.

8. Bake for 50 minutes covered and 5 minutes uncovered.
9. Let stand for 15 minutes before serving.

Note:
Pav Bhaji Spice Powder can be found in Indian/Asian grocery stores.

Instead of pav bhaji masala, you can also make the sauce with some pepper, salt, garlic powder and Italian herbs.

In the second layer I put nutritional yeast since I wanted to cut down on calories from the cheese. But you can avoid nutritional yeast and add cheese only if you like it.

1 Comment Posted on April 24, 2015April 24, 2015 One-Pot Meals

Veggie Lettuce Boats

“Healthy & satisfies your taste buds”

Ingredients:
Romaine Lettuce/Iceberg Lettuce/Cabbage leaves – 2 heads
Extra firm Tofu cubes – 1 cup
Colored Bell peppers/capsicums thinly sliced – 1 cup
Broccoli slaw – 1 cup
Shredded spinach leaves – 1 cup
Black beans/Kidney beans/canned beans – 1 cup
Chopped onions for the beans – ½ cup
Homemade red chili garlic sauce/chutney – as per taste
Nutritional Yeast / shredded cheese – as per taste (I prefer nutritional yeast since it taste like cheese and its very less in calories and more in protein)
Roasted cumin (jeera) & coriander (dhania) powder – 1 tbsp for the beans
Salt – as per taste
Pepper – as per taste (for tofu)
Minced garlic for the beans– 1 tsp
Red chili / paprika powder for the beans – as per taste
Olive oil for the beans – 2 tsp ( for beans) 1 tsp (for tofu)
Water – 2 cups (depending on how dry or gravy you like)

Method:
To cook the beans:
Soak the beans overnight in enough water or minimum 4 hours in hot water. If using canned cooked beans no need to soak you can straight away use them after draining the water. After soaking the beans drain off the excess water and in a pressure cooker add the oil and when the oil is hot add the onions, minced garlic and saute / stir in for 2-3 mins till the onions become soft. Now, add in the beans (I used black beans), cumin-coriander powder, salt, chili powder, 2 cups water and pressure cook for 2 whistle and then reduce the heat to the lowest and cook for 25 mins. After the pressure is completely released, you can open the cooker and adjust the water and spices if needed.

To make stir fry tofu:

Drain of the water from the tofu and pat dry the tofu with a kitchen tissue. Cut the tofu in cubes and coat the pepper and salt well on it. Keep aside for 10 mins till the tofu soaks in all the flavors.
In a pan stir fry the tofu till brown on all the sides.

To make the Red chili Garlic sauce/chutney:
Ingredients:
Seeded Red chili – 10
Garlic cloves – 10
Roasted Cumin (jeera) powder – 1 tsp
Salt – as per taste
Fresh lemon juice from 1 lemon
Method:
Soak the red chili, garlic in 1 cup of water for 30 mins. Drain the water. Now, in a mixer/blender/spice grinder add the red chilies, garlic, cumin powder, salt, lemon juice and grind to a fine paste. Add water if needed to adjust the consistency. Use as required.

Method to serve the veggie lettuce boats:

Separate the leaves from the lettuce, place them in a platter and place the shredded spinach, broccoli slaw, bell peppers/capsicums, cheese, tofu cubes, cooked beans in individual bowls.
Allow the family to make their own lettuce boats. I usually make my boat with spinach then beans, tofu and top it up with broccoli slaw, bell peppers and finally sprinkle some nutritional yeast.
These make healthy appetizers for parties but at times when I want to go light at night, I have them for dinner.

Note:
Broccoli slaw can be store bought or you can make you own slaw by thinly shredding the stems of the broccoli.
You can add any vegetables of your choice. Go creative.

Leave a comment Posted on April 22, 2015April 22, 2015 Smoothies/Juices

Raw Mango Drink ( Aam Ka Panna – Summer Cooler)

This is a summer cooler and helps greatly in beating the heat in summers. At home we avoid the unhealthy Fizz drinks and try to use natural ingredients gifted by mother nature like watermelons, coconuts, melons, cucumber, lemons since all these fruits are natural cooling agents.

Ingredients : Makes 1 ltr (1000 ml bottle ) Serves 3-4
Raw Mango – 1 large or 2 medium sized
Crushed Powdered Cardamoms – 2-3
Roasted Cumin (Jeera) Powder – ¼ tsp
Black Pepper Powder – ¼ tsp (as per your taste)
Black Salt / Rock Salt – ¼ tsp ( as per your taste)
Organic Powdered Jaggery/Sugar – ½ cup …add more for more sweetness

Method:
Wash the raw mangoes well in water. Steam the raw mangoes in pressure cooker for 3-4 whistles till they become completely soft and it becomes easy to peel off the skin. If you do not have access to pressure cooker, you can also cut the raw mangoes into pieces and boil them in a pan and then remove the skin. Discard the seed.
Now, blend the mango pulp, cardamom, roasted cumin, pepper, salt and jaggery to a smooth paste.
Add 3-4 glasses and water to the paste and mix well. Pour in a bottle and chill till further use.
Serve the Raw Mango/Aam ka Panna drink cold.

Note:
2^nd method:
Instead of adding water to the blended paste, you can store the mango blend paste in an air tight bottle like a concentrate/preserve and before serving, add 1 tbsp of the preserve to one glass of water. Stir well and add ice cubes.

Benefits:
Jaggery is a better substitute for sugar since it gives an instant iron boost to the body.
Raw mangoes are rich in Vitamin C and Iron.

Leave a comment Posted on April 20, 2015April 20, 2015 Appetizers

Raw Banana Quinoa Tikkis (Burger Patty)

Ingredients : Serves 4

Raw Banana – 2
Cooked Quinoa – 1 cup
Boiled Mixed Veggies – 1 cup
Chopped Spinach – ½ cup
Chickpea Flour/Besan – 3 tbsp
Red Chili Powder – as per taste
Tumeric Powder – 1 tsp
Garam Masala – ½ tsp
Coriander/Cumin (Jeera) Powder – 1tsp
Salt – as per taste
Lemon juice – 1 tbsp
Water – little if needed for further kneading
Oil – 1 tsp for kneading
Oil – for shallow frying

Method:
In a large mixing bowl combine the above ingredients except water and knead well. If the mixture seems dry you can sprinkle some water and knead well.You should be able to shape it up without any cracks on it.

Now in a deep shallow pan, heat up some oil and fry them till golden brown on both sides.When ready serve them hot – hot with a sauce/chutney of your choice. You can also serve them as a burger patty.

Note:
I have used Raw banana since they are more healthy than potato.
Instead of Quinoa, if you have some left over cooked rice or flattened rice (poha) can also be used.
These pattys/tikkis can also be freezed and used later ,maximum within a week.

Leave a comment Posted on April 13, 2015May 8, 2015 Appetizers

Chilli Shots

Ingredients:
Jalapeno Chili **: 10 count (depending on number of serving at least 2 for each)
Red Hot Chili peppers**: 10 count (depending on number of serving at least 2 for each)
Boiled Smashed Sweet Potato – 1 cup
Crumbled Paneer * – 1 cup
Crumbled Feta Cheese * – 1 cup
Pepper – as per taste
Salt – as per taste
Chaat Masala * – as per taste
Chickpea Flour (Besan) / All-purpose flour (Maida) – ½ cup
Water – little to make flour paste/slurry
Whole Wheat Bread Crumbs – 1 cup
Olive oil/Canola Oil – less than ¼ cup (if pan frying)

Method:
Cut the chilies in the center as shown in the photo and completely spoon out the seeds. For the stuffing, in a bowl mix the smashed sweet potato, paneer, cheese, pepper, salt and chaat masala. Fill all the chilies with the stuffing.

Now Preheat the Air fryer/Oven to 390 F (approx. 200 Cel). Now in an oven safe tray brush some olive oil and keep it ready. If using an Air fryer skip the step of oil brushing.In a bowl add the besan/maida and little water and make a thick paste/slurry. Now dip the stuffed chilies one by one into the besan paste and then place it on the bread crumbs and coat it well. Place them on the oven tray. If using Air Fryer place them in the Air fryer basket and brush each chili with olive oil.

Bake it for 15 mins and keep checking in regular intervals to avoid burning the chilies, since some chili variety cook faster than the others. My Air fryer took about 15 mins.Now, Enjoy “Hot –Hot Chili Shots” during tea time and can also be served as a starter.

Note:
Baking time may vary in different oven models. Read the oven manual for further guidance.
If Pan frying, then heat up some oil in a pan and when heated, reduce the heat and place the chilies and fry until golden brown in color or till you get a crispy texture outside.
** You can use any variety of chilies with a hollow round center big enough for stuffing the filling well.
* Chaat Masala & Paneer can be found in any local Indian grocery shop.
* Feta cheese is optional. You can use any cheese variety or can completely avoid it.

2 Comments Posted on April 9, 2015April 9, 2015 My Mom's Specials

Puli Aval/Poha (Tamarind Flattened Rice)

Ingredients: Serves 2
Poha / Flattened rice– 1 cup
Tamarind/Imli Pulp – 2 tbsp
Mustard Seeds/ Rai dana – 1 tsp
Channa Dal / Bengal gram– 1 tbsp
Urad Dal / Black gram split– 1 tsp
Groundnuts – 1 tbsp
Curry leaves – few
Asafoetida / Hing – less than ¼ tsp
Tumeric / Haldi powder – 1 tsp
Salt – as per your taste
Jaggery – 1 tbsp

For Masala :
Dry Red chillis – 2
Black Peppercorns – 5 to 6
Channa Dal / Bengal gram– 1 tsp
Cumin / Jeera seeds – 1 tsp
Fenugreek / Methi seeds – ½ tsp

Traditional Method :
Roast all the masala ingredients in 1 tsp oil and grind it to a fine powder consistency and keep aside.Now, wash the poha and strain it well and add the tamarind pulp,salt,the dry masala and mix it well.Then in a deep pan/kadai , take oil for tempering and add mustard seeds,hing,channa dal, groundnuts , urad dal and curry leaves. When the seeds crackle add the poha, jaggery and adjust the salt and mix well.Garnish with some coriander leaves.Now enjoy your dish.

Leave a comment Posted on April 9, 2015 Guilt Free Desserts

Yummy Protein Bars

Ingredients:
Rolled Oats – 1 cup
Flax Meal – 1 cup
Almond/Peanut Butter – ½ cup
Dry roasted chopped mixed nuts – 1 cup (almonds/walnuts/cashews/pecans)
Pitted dates puree – 1 cup (natural sweetener)
Black raisins & Goji berries mix – ½ cup
Whey / Plant protein any flavor– 2 scoops
Almond/Soy Milk – few tbsp needed only to adjust the consistency of the dough/mix

Method:
To make flax meal at home, just dry roast flax seeds and grind them to a fine powder and store in a air tight jar.Mix all ingredients in a stand mixer/food processor or in large bowl. Place a aluminum foil/parchment paper on a flattened dish and spray some olive oil and wipe it off with a kitchen paper. Now place the dough and flatten the mix by using the back of the spoon. Chill overnight or minimum 2 hrs and cut into 12 to 16 bars and pack them in cling wrap as shown in the picture. Store at room temperature or in the lower bottom in the refrigerator. Consume within 2 weeks.

Note:
For more sweetness, honey can be added too.
Flax meals can also be added to smoothies/cereals/oats to increase the nutritive value of the dish.
These bars are a good time snack for before or after work-outs.
If using normal milk, store them in refrigerator and not at room temperature as their shelf life will reduce.

Leave a comment Posted on April 8, 2015April 8, 2015 Breakfasts

Cinnamon French Toast

Ingredients : Serves 3

Bread – 3 slices
butter/coconut oil – 1 tsp for each toast
eggs – 2
Honey/Maple/Agave Nectar – 1 tbsp for each toast
Milk – 1/2 cup
Cinnamon powder – 2 tsp
Sugar (optional)

Method:
Add milk to beaten eggs season with cinnamon powder add sugar if desired.Soak the bread slice in the mixture on both sides.Cook on a slow flame and toast the bread slices on a non stick pan with butter/coconut oil until cooked on both the sides.When done sprinkle with sugar (optional) and serve hot with maple syrup…Enjoy….

Benefits:
Coconut oil helps in easy digestion,strengthens immune system,improves bone health,nourishes the protein loss in hair and improves hair quality and many more.
Source: http://www.organicfacts.net

Leave a comment Posted on April 8, 2015April 20, 2015 Guilt Free Desserts

Avocado Tofu Chocolate Mousse

Ingredients : Serves 2

1 ripened avocado
1 small frozen banana
1 cup crumbled extra firm tofu/silken tofu
1 tbsp coconut flakes
2 tbsp agave nectar/honey
1 tbsp cacao powder (unsweetened cocoa powder)
1 tbsp flax seed powder
Almond/Soy/Coconut or any kind of milk to blend the ingredients (say about ½ cup)

Method:
Blend all the ingredients in a food processer or blender. Serve chilled.

Leave a comment Posted on April 8, 2015July 1, 2015 About Us

About Us

Hi, this is Anusha. I’m an ex-banker and as of recently, I have developed a keen interest in fitness, nutrition and healthy cooking. I have created this page to share healthy guilt-free recipes,my mom’s Indian specials, fitness/nutrition tips and simple things I have done to create an overall healthy lifestyle.Now it’s time to introduce you all to my lovely mom, Geetha Nathan. She is an ex-teacher and is known for her tasty vegetarian Indian recipes and cooking short-cuts in her friend circle. I will also share her tips on this page. Trust me, it’s much easier than what most people think. Hope these ideas and tips are useful to make a healthy difference in your lives. Remember, You are what you Absorb!

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