Leave a comment Posted on June 23, 2015June 27, 2015 From the Oven, Guilt Free Desserts

Black Bean Millet Brownies (Gluten-Free)

Black beans are my favorite (say hello to protein and fiber). They are not only delicious but also are quick and easy to cook. I use them in every type of food preparation like rice, soups Black Bean Corn Soup, snacks and salads. The other day, my husband and I were talking about healthy food recipes and habits over dinner. Suddenly, out of the blue, my husband asked me whether desserts can be made of black beans. Then, an idea struck me, that I could make good old fashioned brownies with black beans!! Yes, you heard it right. Doesn’t this sound crazy, out of whack and bizarre?? I too felt the same and about to call off the idea, but my husband encouraged me to think out of box and give it a try. This idea really piqued my interest, I decided to give it a shot to make the brownies completely from scratch, using healthy ingredients wherever possible. This recipe uses black beans, millet flour, eggs and other liquids, which are blended to form a thick batter that is in turn oven-baked. These turned out to be the healthiest, guilt free, gluten-free brownies, I have ever tasted. Hope you will try out this recipe and give your valuable feedback in the comments section. Enjoy and Happy Healthy Cooking!!

Ingredients: Makes approx. 12 pieces
Black Bean Precooked – 1.5 cups (approx) / 15 oz can
Finger Millet Flour / Ragi Flour (gluten free) – ½ cup
Unsweetened Coconut powder – ¼ cup + 1 tablespoon
1 scoop Nutrilite All-Plant Protein Powder (flavorless) – optional
Eggs – 2
Unsweetened Cacao / Cocoa powder – 4 tablespoon
Pitted Dates – 25 pieces
Vanilla extract – ½ teaspoon
Instant Coffee powder – ½ teaspoon (optional)
Pinch of salt
Almond milk – 1 cup + 2 tablespoon
Chopped Walnuts – 1 cup
Sunflower Seeds (unsalted) – for the top layer

Method:
1. To make these delicious guilt free brownies, preheat the oven to 350 degree Fahrenheit (180 degree Celsius).
2. Coat a 8 X 8 inch baking dish with non-stick spray. Keep aside.

3. Pulse all the ingredients along with the almond milk and Nutrilite All-Plant Protein Powder (except walnuts, sunflower seeds & 1 tablespoon of coconut powder) in a blender / mixer until completely smooth.

4. Now, mix in the chopped walnuts into the batter and pour into the baking dish.
5. Sprinkle some sunflower seeds on top and press the seeds with the back of the spoon so that they settle inside the batter.

6. Bake for 45 to 50 minutes until the top and sides of the brownies are set. The inside will still be a bit soft. Insert a tooth pick or knife in the center of the brownie and if it comes clear then the brownie is done.
7. Let the brownie cool down completely then slice into 12 big pieces. Refrigerate until ready to serve.

8. Just before serving sprinkle some dry unsweetened coconut powder (1 tablespoon) and enjoy warm or cold. Consume within 3 days.

Note:
1.Finger Millet / Ragi flour is considered to be gluten free. Millet has the highest level of potassium, calcium and iron.
2. Black beans have good amount of protein and fiber content.
3. Cacao is the purest form of chocolate, which means it is raw and much less processed than the regular cocoa powder. Cacao contains highest source of antioxidants and magnesium. (source: http://www.onegreenplanet.org)
4. Low fat milk can be used instead of almond milk.
5. Sugar can be used instead of Dates or a combination of both will also work well with this recipe.
6. One 12.5 g serving of NUTRILITE All-Plant Protein Powder provides 10 grams of heart healthy protein. It’s 100% vegetarian, dairy free and thus is vegan friendly. It has low fat ( The highlight of this product is its’ flavorless and can be a healthy addition to any type of sweet or savory culinary preparation: omelets, crèches, home baked bagels, corn breads, muffins, stews, soup, healthy juices, shakes and smoothies. If you would like to give this amazing product a try click on the photo below.

(source: http://www.onegreenplanet.org, http://www.nutrilite.com)

1 Comment Posted on June 19, 2015 One-Pot Meals, Soups - Dals

Black Bean Corn Soup (A One-Pot Meal)

Soups and winter go hand in hand right? I don’t think so. Its almost summer here and I am hungry and making a trip to the store is just out of question. So I made a quick trip to my Kitchen instead and guess what I found, a bowl of soaked black beans which I had kept to use the next day for some other recipe. All I could imagine for dinner was a bowl of wholesome one pot Hot soup. I opened up the refrigerator and got all the veggies I could find and within thirty minutes, we had a big pot of Black Bean Corn soup ready to please our tummies. There were few leftovers that my husband packed up in individual serving containers for his lunch the next day. This soup is packed with lot of veggies and all the healthy goodness. Enjoy!!

Ingredient: Serves 3 to 4
Black Beans – 1 cup
Frozen/ Fresh Corn Kernel – ½ cup
Onion finely chopped – ½ cup
Tomatoes finely chopped – ½ cup
Green Bell pepper / capsicum finely chopped – ¼ cup
Red Bell pepper / capsicum finely chopped – ¼ cup
Celery finely chopped – ¼ cup
Broccoli finely chopped – ½ cup
Juice from ½ lemon
Garlic cloves grated – 2 to 3
Ginger julienne – 1 teaspoon
Olive oil – 1 teaspoon
Salt and pepper to taste
Crushed coriander seeds – 1 teaspoon
Vegetable stock / Water – 3 cups

Method:
1. Pre-soak the black beans in hot water for 2 hours.

2. To make the black bean corn soup, take a pressure cooker add in the oil. When the oil is hot add in the grated garlic, ginger julienne and saute/stir for 1 minute till all the flavors from the ginger and garlic get infused in the oil.

3. Now, add in the onion, tomatoes, green & red bell peppers, celery, broccoli, crushed coriander seeds, salt and pepper and saute/ stir in for 2 to 3 minutes.

4. Add in the black beans and corn and stir for 1 minute.

5. Now, add 3 cups of vegetable stock / water and let the whole mixture come to a boil. Do a salt and pepper taste check and add more if needed.

6. Close the lid of the pressure cooker and cook for 3 to 4 whistles. When the pressure is completely gone, open the cooker lid and add the lemon juice and mix well. Check the consistency of the soup.

7. If the soup is thick you can add some more vegetable stock / water to adjust the consistency of the soup.

8. Serve hot with some pita chips / garlic bread sticks. This is one meal which can be had for brunch, lunch or even dinner. Enjoy the wholesome goodness.

Note:

1. Chicken stock can be used in place of vegetable stock.
2. Canned ready to use black beans can also be used in this recipe.
3. This recipe can also be made in slow cooker. Just set the timer as per the instructions given in the slow cooker manual booklet.
4. If trying to make the soup on stove top in a large skillet then it is best to use pre-cooked black beans which will help in reducing the cooking time.
5. Different vegetables of your choice can be added to this recipe.
6. Soup can be made 3 days ahead and cooled completely, then chilled, covered. Before serving thin the soup with water and reheat and enjoy.

1 Comment Posted on June 15, 2015June 15, 2015 From the Oven

Crunchy Granola

Crunchy Granola made with nutritious oats, nuts, seeds and natural sweetener honey is a crunchy, quick and a healthier snack to eat. Oats are known to lower the cholesterol levels and help to control blood pressure. Nuts and seeds provide the essential good fats, Omega 3s and 6s . These are flavored with cinnamon which helps in lowering blood sugar levels and has anti-inflammatory properties. Granola can be added to milk or yogurt and topping it up with some fruits makes an easy and quick guilt free breakfast or a healthy snack. These homemade baked granolas are a great swap to the store brought packets. Healthy Snacking !!

Ingredients: Makes 7 cups
Old- fashioned Rolled Oats – 3 cups
Chia Seeds – 3 tablespoon
Hemp Seeds – 3 tablespoon
Flax Seeds – 3 tablespoon
Unsweetened organic coconut flakes – 3 tablespoon
Almonds coarsely chopped– ½ cup
Walnuts coarsely chopped – ½ cup
Raisins – ¼ cup
Goji Berries – 3 to 4 tablespoon
Salt to taste
Cinnamon Powder – 1 teaspoon
Vanilla Extract – 1 teaspoon
Organic Honey – 1/3 cup
Olive Oil – ¼ cup

Method:

Preheat the oven to 325 degrees F or 170 degress Cel (approx.). Line a baking dish with silicone sheet or parchment paper and grease well with some oil.
Coarsely chop the nuts in a food processor or put it in a zip lock back and break it with a rolling pin.

3. Combine the oats, almonds, walnuts, chia seeds, hemp seeds, flax seeds in a large bowl and mix well.

4. In a small bowl, whisk together the honey, oil, salt, cinnamon powder and vanilla extract until the whole mixture is combined well.

5. Pour the wet ingredients on the oats and nuts mixture and mix well.

6. Spread the granola mixture evenly onto the prepared baking dish and bake for 30 to 40 minutes. After every 10 minutes, take out the dish and give it a gentle mix and re-spread the mixture and bake until medium golden brown color. Watch carefully since mixture can burn towards the end of the baking time especially in the corners.

7. Transfer the granola to another heatproof dish to stop the cooking process. At first the granola will still be little soft in texture but when it cools down completely at room temperature it will become more crunchy. If the granola is stuck to each other break them up and mix the raisins and goji berries.

8. Store them in an airtight container and enjoy it with yogurt, milk or just as a healthy snack. Enjoy.

Notes:

Do not use instant oats for this recipe.
Different types of nuts like pecans, cashews can also be used.
Dry cranberries, blueberries, figs can also be added.
The recipe can be altered as per your preference and taste.

2 Comments Posted on June 11, 2015June 11, 2015 Smoothies/Juices

The Healthy Goodness Jar

Say hello to “PHYTONUTRIENTS”

Most of us are aware that fruits & veggies contain essential vitamins and minerals.But, it’s little known that they also contain powerful natural chemicals known as Phytonutrients. Also found in whole grains, nuts, beans and tea, they also help to prevent disease and the body to work properly. “Phyto” refers to the Greek word for plant. More than 25,000 phytonutrients are known to be found in plant foods. General Examples of Phytonutrients include: Anti-oxidants, which help to protect the body from free-oxygen radicals, known to cause cellular damage and increase risk of cancer; Phyto-sterols, which reduce the risk of prostate cancer in men; and Dietary Fibers, which help to prevent constipation, reduce LDL cholesterol levels and maintain colon health.

Color is the best way to categorize the nutritional benefits of the 6 most common and important phytonutrients:
1. Red/Pink (Lycopene and Ellagic Acid): Lower risk of prostate cancer and heart disease. Found in apples, tomatoes, grapefruit, pomegranate and watermelon.
2. Orange/Yellow (Carotenoids and Hesperitin): support vision and immune health, act as anti-inflammatory to help prevent chronic disease. Found in citrus fruits, pumpkin and carrots, banana
3. Green (EGCG, Lutein and Isoflavones): protect body from age-related eye disease and maintains lung, arterial and liver function. Found in Spinach, Collard Greens, Kale, Green Beans, Broccoli, Cauliflower, Cabbage and Green Tea.
4. Blue/Purple (Resveratrol): Help to slow cancer
growth rate and reduce risk of heart disease. An anti-oxidant and anti-inflammatory. Found in red wine, grapes, blueberries, blackberries and eggplant.
5. White (Allicin and Quercetin): Maintain healthy bones and minimize risk of heart disease. Found in flax-seeds, onions, garlic, cauliflower, and white kidney beans.
Health experts recommend the inclusion of the above 5 colors in the daily diet. Here’s a smoothie recipe I have created which is loaded with all the essential enzymes,aminos,phytonutrients,vitamins and minerals.
Remember, You are what You Absorb.

Sources: www.webmd.com, www.nutrition-and-you.com,www.nutrilite.com

The Healthy Goodness Jar

Ingredients : Serves 2
1 cup water
2 tablespoon
1 cucumber
3 stalks of celery
1 cup spinach leaves
1 cup kale leaves
2 carrots
few chunks of pineapple
1/2 a banana
1/2 a red apple
1/2 cup berries

Blend Blend …Enjoy the Goodness

Leave a comment Posted on June 9, 2015 Pastas - Noodles

Peanut – Almond Pad Thai Noodles

The Peanut – Almond Pad Thai Noodles is a simple quick dish to make. This recipe requires very less ingredients and most of them would be available in your home pantry. The vegetables, sauces/ butter and flat noodles all stir fried on heat gives the noodles the perfect texture and creaminess from the butter. Peanut and Almond butter add amazing flavors. The roasted sesame seeds add the crunchiness and necessary protein and fiber. You can alter your taste buds and enjoy cooking and eating this yummy Peanut-Almond Pad Thai Noodles.

Ingredients: Serves 2 to 3
Brown Rice Flat Pad Thai Noodles – 1 Packet
Organic Peanut Butter – 1 tablespoon
Organic Almond Butter – 1 tablespoon
Water – 2 tablespoon
Mixed Veggies (onions, snow peas, green bell pepper, spring onions bulbs and greens) / any veggies of your choice
Garlic cloves – 3 to 4 (grated)
Ginger – 1 tablespoon (grated)
Vinegar / Lemon juice – 1 lemon juice squeezed
Liquid Aminos / Soy Sauce – 1 tablespoon
Salt and Pepper to taste
Olive oil – 1 tablespoon
Roasted Sesame seeds for garnishing

Method:
1. Boil the noodles as per the packet instructions. I have used the following brand.

2. In a deep bottom pan add olive oil. When the oil heats up add the grated ginger and garlic and saute/ stir for 1 minute till all the flavors get infused in the oil.

3. Now, add the all the veggies, salt, pepper and saute/ stir for 2 to 3 minutes on medium heat till the veggies are half cooked.

4. Add the peanut and almond butter with 2 tablespoon of water and saute/ stir for 2 to 3 minutes.

5. Now, add the lemon juice (alternative to vinegar) and liquid aminos (alternative to soy sauce) and immediately add the boiled noodles.

6. Mix well and cook for just 1 minute more. Switch off the heat.
7. Garnish with roasted sesame seeds and snow peas. Serve Hot…Hot

Note:

You can use any type of Pad Thai noodles. I have even made the same recipe with whole wheat pasta and it taste super delicious.
Any other variety of veggies / sprouts can also be added (except tomatoes)
Liquid aminos is a great alternative to regular soy sauce. Since they are made with naturally occurring sodium from soybeans.

Leave a comment Posted on June 4, 2015June 4, 2015 Sandwiches - Wraps

Open Sandwich with Yogurt Spread

Healthy whole grain sprouted bread (rye, moong sprouts, flax seeds & oat fiber) topped with yummy homemade creamy yogurt spread and vegetables serves as an excellent meal at anytime of the day. Yogurt has good probiotics known as the good or helpful bacteria which help to keep your gut / digestive system healthy. Satisfy your taste buds with these healthy sandwiches.

Ingredients: Serves 2
Whole Grain Sprouted bread / Whole wheat bread – 2 slices
Butter / Olive oil for toasting bread – optional
Tomato : 12 slices (6 on each)
Cucumber : 12 slices (6 on each)
Onion – 4 slices (2 on each)
Green Bellpeppers / capsicum – 4 slices (2 on each)
Greek Yogurt / Homemade thick yogurt – 4 tablespoon
Paprika / Chilli powder – as per taste
Salt – as per taste
Pepper – as per taste
Chopped Parsley – 2 tablespoon
Grated garlic – 2 cloves
Chaat Masala – as per taste
Nutritional yeast / grated cheese – as required

Method:
1.To make the yogurt spread : In a bowl add the yogurt, paprika powder, grated garlic, salt, chopped parsley and mix well. Keep aside.

2.Toast the bread till crispy on both the sides.

3. Now, apply the yogurt spread generously and place the cucumber, onion, capsicum, tomato slices one above the other as shown in the picture.

4. Sprinkle some pepper, salt, chaat masala and Nutritional yeast.
5. If desired, you can grate some cheese on the top.
6. Serve immediately and Enjoy a wholesome healthy meal.

Note:

Greens like spinach, lettuce, kale can also be added to this sandwich.
Nutritional yeast is an alternative to cheese.
Chaat Masala can be found in Indian grocery place.

Leave a comment Posted on June 1, 2015June 2, 2015 Guilt Free Desserts

Heaven in a Glass

This recipe is healthy, wholesome and nutritious, as it combines the goodness of my favorite superfood ORGANIFI and seasonal fruits like strawberries, blackberries, apples, mother nature’s natural sweetener honey and crunchy walnuts – chia seeds (omega 3s). Greek yogurt is packed with protein, calcium & probiotics which are good for your digestive system. This recipe makes a great refreshing guilt free summertime dessert which instantly cools you down.

Ingredients: Serves 2
Fat Free Greek Yogurt / Homemade Yogurt – 4 tablespoon
Organic Honey / Agave nectar – 2 tablespoon
Organic Granola – 2 tablespoon
Organifi Greens – 1 scoop (optional)
Roasted Walnut pieces – 1 tablespoon
Chia Seeds – 1 tablespoon
Homemade Strawberry puree – 2 tablespoon
Banana – 3 to 4 pieces
Blackberries/Blueberries – 4 to 6 pieces
Red Apple – 2 tablespoon (cut pieces)

Method:

To make the homemade Strawberry puree, take 4 to 5 strawberries in a mortar and pestle and add 1 tablespoon of honey and pound well to make puree. Keep aside.
To make the Organifi yogurt, divide the yogurt to 2 parts (2 tablespoon divided).Add 1 scoop of organifi to 2 tablepoon of yogurt and mix well. The reason for doing this is to get two different color layers of yogurt that is white and the other light greenish.

3. In a tall glass, add 1 tablespoon of the organic granola followed by plain greek yogurt, few pieces of each fruit, 1 tablespoon organic honey, roasted walnuts ½ tablespoon and chia seeds ½ tablespoon.

4. Repeat all the layers till the glass in fully filled up.
5. Chill the glass in the refrigerator and Enjoy with your loved ones.

Notes:

I made one tall glass since my husband and I shared from the same. The same recipe can also be made in 2 short glasses.
Any other seasonal fruits can also be added.
The recipe can also be made with only plain yogurt.
Organifi is optional but do try to add it to increase the nutrient value of the recipe.
Organifi is a superfood green juice powder that we have been having for the last 6 months and we are enjoying the health benefits from it. It is loaded with Spirulina, Ashwagandha, turmeric and many more superfoods. It doesn’t taste chalky like the other green drinks in the market. It mixes up well with water, almond milk, rice milk and many more. I try to add it to most of my recipes like soups, savory pancakes, smoothies. Do try to get your hand on this amazing superfood at organifi.com I am not getting paid to put these informations here. I really believe it’s an amazing product and everyone should get benefited from this superfood.

Leave a comment Posted on May 27, 2015May 27, 2015 Chutney / Dips

Green Hummus (with a twist)

Green Hummus is my variation to the regular classic hummus. I have given a twist to this original classic recipe which is a popular Middle Eastern dip with main ingredients as chickpeas. I have added my favorite superfood greens Organifi to this recipe (the twist to the light green color). This superfood greens are infused with nature’s best ingredients Ashwangandha, Tumeric, Wheatgrass, Spirulina, Matcha green tea and many more. My family just loves this superfood Organifi. I just added a scoop of it to my hummus recipe and it tasted amazing. So you get the benefit of the protein from the Chickpeas as well as nature’s gifted nutrients all loaded in one recipe. If you can’t find Organifi near your place, you can substitute with Spinach leaves (1 cup). These are perfect make ahead spreads that can be stored for a maximum one week. They can be served as a spread on sandwiches, wraps, crackers. Your body is going to thank you for this recipe.

Ingredients: Makes 2 cups
Boiled Chickpeas – 2 cups
Homemade Sesame Seed paste or Tahini paste – 3 tablespoon
Extra Virgin Olive Oil – ¼ cup
Organifi Greens – 1 scoop
Salt & Pepper – as per taste
Garlic Cloves – 5 to 6
Juice from 1 lemon

Method:

To make the sesame seed paste, soak the sesame seed in 4 tablespoon of hot water for one hour and grind it to a fine paste and keep aside. Try making the sesame seed paste at home since the store bought Tahini paste are loaded with unwanted chemicals.
To make the green hummus, in a food processor add all the ingredients and blend until it becomes a smooth paste.
If the hummus mixture becomes thick, 1 or 2 tablespoon of olive oil can be added to adjust the consistency.
Do a taste test to check on the salt and pepper.
Serve with your favorite baked chips, sandwich or even as dip for some freshly cut salads. Enjoy.

Note:

Organifi is one of our family’s favorite superfood green drink. Try to get your hands on this amazing superfood at organifi.com
Spinach can be used if you can’t get Organifi at your place of living.

http://www.organifi.com

Leave a comment Posted on May 18, 2015 Chutney / Dips

Basil ‘N Kale Pesto

My home made pesto, with fresh ingredients like basil, kale and nuts tastes delicious and can be served with pastas, spaghetti, pizza topping or can also be served as a dip. Do try it out and let me know your feedback.

Ingredients: Makes 2 cups approx.
Fresh Basil leaves (no stems) – 250 grams / 1 cup
Kale leaves – 1 cup / 4 stalks of kale (no stems)
Almonds (without skin) – ¼ cup
Garlic cloves – 4 to 5
Pepper and Salt to taste
Extra Virgin Olive oil – ½ cup
Nutritional Yeast / Grated Parmesan cheese – 2 to 3 teaspoon

Method:

How to remove skin from almonds: Bring water to a high boil in a small pot / kadai. Place the almonds in the boiling water for 2 to 3 minutes. Drain the almonds in a strainer and dry them with a kitchen/paper towel. Now, using your fingers squeeze the almonds gently to remove the skin.
To begin making the Pesto, first grind all the ingredients in a food processor / blender until the pesto is thoroughly pureed.
You can store the Pesto in the refrigerator for a maximum up to 10 days.
Serve with your favorite pasta, sandwiches, pizza toppings or even as a dip.

Note:
1. Spinach leaves can be used in place of Kale leaves.
2. Walnuts or Pine nuts can be used in place of Almonds.
3. Fresh mint, parsley, cilantro can also be added to the recipe.

Leave a comment Posted on May 12, 2015May 12, 2015 Soups - Dals

Beetroot Carrot Soup

Beetroot Carrot Soup is an delicious, refreshing and healthy soup. The beetroot not only gives the vibrant color to the soup but also adds in the essential nutrients , vitamins and fiber. Carrots help in improving eye sight, skin health and helps in digestion. I was in a mood to have a light dinner, so made this soup last night and I loved the soup. Try out this recipe and let me know your feedback.

Ingredients: Serves 2 to 3
Beetroot – 1 large or 2 small
Carrots – 2 large or 4 small
Chopped Cabbage – ½ cup
Chopped Spring Onions – ½ cup
Olive oil – 1 teaspoon
Salt – as per taste
Pepper – as per taste
Italian herbs mix – ¼ tsp
Garlic cloves – 2
Ginger – small piece / when grated ½ teaspoon
Fresh Basil leaves for garnish
Water – to adjust the consistency

Method:
To make the Beetroot Carrot puree:

1. Peel off the skin from the beetroot and carrots. Cut them into medium size bite pieces and boil them in a pressure cooker with sufficient water for 2 whistles or in a deep bottom saucepan with sufficient water till the beetroot and carrots are soft and cooked. Keep aside and let it cool for 20 minutes. Strain the boiled beetroot and carrots. Do not throw the water.

2. Now, blend the beetroot, carrots, ginger and garlic with ½ cup water (the strained water kept aside) in a blender until smooth.

To make the final soup:
3. In a deep bottom saucepan add 1 teaspoon of olive oil. When the oil is hot, add in the chopped spring onions and chopped cabbage. Sprinkle some salt and saute/stir until the onions and cabbage turn a little soft. You can keep the saucepan partially covered so the steam that is generated inside helps the onions and cabbage to cook faster.

4. Now, pour the beetroot carrot puree back into the saucepan. Add pepper, crushed Italian herbs. Let it boil for 5 minutes. Add the remaining strained water depending on how thick or light you like your soup.

5. Check for salt and pepper levels. Adjust to suit your taste.

6. When you are ready to serve the soup, garnish with basil leaves and serve the soup along with a toasted garlic bread. Serve Hot.

Berries-Greens 'N More

Berries-Greens 'N More

Black Bean Millet Brownies (Gluten-Free)

Black Bean Corn Soup (A One-Pot Meal)

Crunchy Granola

The Healthy Goodness Jar

Peanut – Almond Pad Thai Noodles

Open Sandwich with Yogurt Spread

Heaven in a Glass

Green Hummus (with a twist)

Basil ‘N Kale Pesto

Beetroot Carrot Soup