Quinoa is low in calories and high in good quality proteins, which works well for any weight loss diet plan. Quinoa is a complete source of protein and a good source of anti-inflammatory, monounsaturated and omega-3 fatty acids. It is anti-inflammatory and also a powerful antioxidant. With all these and more nutritional benefits, it’s difficult to resist adding quinoa to your diet.
Quinoa Poha
But how do you really do it without having to change your palate? You can include quinoa in your morning diet by making quinoa poha. Yes, your regular poha gets a makeover by replacing high-carb rice flakes with low-carb, high-protein quinoa. This sweet, spicy, lemony and hearty, that’s how I would describe the flavors in this Quinoa Poha :). Quinoa Poha is my healthy twist on a popular Indian vegetarian breakfast and snack recipe.
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Ingredients : Cooked quinoa – 2 cups Chopped veggies – 1/4 cup each ( Any veggies of your choice) ( I used beans, carrots, string beans, broccoli, red capsicum, frozen peas) Finely chopped onion – 1 big Finely chopped green chilli – 1 Roasted peanuts – 1/2 cup Mustard seeds – 1 tsp Curry leaves – 7 Red chilli powder – 1/2 tsp Turmeric – 1/2 tsp Chaat masala – 1 tsp Oil – 2 tbsp Juice of half lemon Himalayan pink salt to taste Few fresh coriander leaves
Method :
Heat oil in a nonstick pan. Add mustard seeds allow them crackle.
Add curry leaves with green chilli.
Now add finely chopped onions and cook until onions are translucent.
Add all chopped veggies with himalayan pink salt and saute for 8 minutes on low heat.
Now add red chilli powder, turmeric and chaat masala. Mix well.
Then add cooked quinoa and saute for 5 minutes on low heat.
Switch off the flame and add lemon juice with fresh coriander leaves. Mix well and serve hot.
Tofu is a soy-based food made from curdling soy milk and forming it into a solid block. Tofu is a good source of plant-based protein that can be used in all sorts of ways. It’s a great addition to vegetarian and vegan diets. Tofu is an incredibly versatile ingredient. When blended, it has a great texture – you can use it in a curry or pudding or even in Mithai (Indian sweets).
While tofu has been on the world’s platter for a long time, Indians have much recently started to experiment with the versatile food. Since it has a subtle, neutral flavor, it can be used for both sweet as well as savory dishes. It also takes on different textures, from silky soft to crispy or golden fried – different textures of tofu are used for different cooking preparations.
Served with Whole Wheat Spinach Naan
Bhurji means scrambled in English. So, in this recipe, the simple scrambled tofu gets an Indian-style makeover with the addition of a few traditional spices. Sounds yum, right? This recipe takes less than 15 minutes to prepare and is a great option for breakfast, lunch, or even dinner. Serve this with tandoori naan is the best combination.
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Ingredients: Tofu – 375 gms (crumbled) Frozen peas – 3/4 cup Finely chopped onion – 2 big Grated garlic – 2 tbsp Grated ginger – 1 inch Finely chopped green chili – 1 Ghee – 2 tbsp Cumin seeds- 1 tsp Red chili powder – 1 tsp Coriander powder – 1 tsp Turmeric – 1/2 tsp Greek yogurt – 2 tbsp
Method :
Add ghee in a pan and add cumin seeds till they turn aromatic.
Then add chopped onions and cook till they turn translucent. Then add ginger, garlic and saute for 5 minutes on low heat.
Add chopped green chilli and tomato. Saute till they turn soft and mushy.
Add salt to taste, turmeric, red chilli powder with coriander powder. Mix and roast for 5 minutes on medium heat.
Now add frozen peas and cook for 2-3 minutes. Then add crumbled tofu and mix gently.
Add greek yogurt and cook for 5 minutes. Its ready to serve.
As India celebrates its 75th Independence Day on 15th August 2021, we must remember the rich and diverse culture of our country that has been carried forward for so many years. It starts with hoisting the national flag early in the morning, kids singing patriotic songs as well as an exchange of sweets and greetings. People enjoy the day with their families at home by watching patriotic programs on television and fly kites with friends that symbolize a culture of free spirit and freedom.
Reyansh Made Indian Flag with Lego
Since the day is all about celebrating the country’s freedom besides vibrant and diverse culture, what better than celebrating it through food? Food is one of the best ways of celebrating an occasion or expressing your emotions. Whenever there is an occasion for celebration, the first thing to come to our minds is to cook delicious and elaborate meals for it. So it is only given that we celebrate such an important event of Indian history with food.
Healthy Sandwich
This Independence day while we may not be able to go out and watch the Indian flag being hoisted, here’s a simple and healthy recipe that you can make that both adults and kids will enjoy. Sandwiches are very easy to make and for a tricolor sandwich, you can use different ingredients to give it Indian flag colors. For orange, I used grated carrot and snack tomato. For white, mozzarella cheese. For green, avocado, and green kiwi. Just take a few slices of bread and include ingredients of your choice. As it’s a non-heat recipe, your kids can easily make it too.
Open Veggies & Fruit Sandwich
Ingredients : Fresh bread – 2 slices
Avocado Spread : 1 Ripe Avocados, pitted and peeled Black salt – 1/4 tsp Juice of half lime Black pepper to taste, optional
Toppings : Sliced cucumber – 1 small Snack Tomatoes, sliced Few Blueberry Green Kiwi (sliced) – 2 Mozzarella cheese & slice Grated carrot– 1 small
Other Ingredients : Juice of one lemon, Salt to taste
Breakfast Sandwich
Method :
Lightly toast your sliced bread until golden brown in a toaster.
Chop, slice, and keep topping ready.
In a bowl add grated carrot. Mix little lemon juice and salt. Keep it aside.
In a bowl, mash together 3 ripe avocados with the help of frock. Mix lime juice, black salt, and black pepper. Mix it well and Avocado spread is ready.
First sandwich – Place sliced snack tomato, mozzarella cheese and then avocado spread with some cucumber slices. Finally place a blueberry on mozzarella cheese.
Second sandwich – Place sliced snack tomatoes , mozzarella cheese slice and then sliced kiwi with some avocado spread. Finally place a blueberry on mozzarella cheese slice.
Besan Dhokla is one my favorite breakfast. Dhokla is a Gujarati recipe made using besan, baking soda or Eno, and tempered with curry leaves. This vegetarian snack is an ideal dish for occasions like kitty parties, family get together or picnic. It is protein-rich, healthy and very easy to make with very few ingredients.
Dhokla is not only tasty but is healthy and nutritious too as it made by steaming instead of frying. Also Besan (Gram Flour) which is its main ingredient, has fewer calories and more proteins as compared to wheat flour. Dhokla is very easy to make and can be enjoyed as a snack at any time of the day. It is also a great option for a light and healthy breakfast.
Steamed Gram Flour Sweet Savory Cake
Ingredients: For Dhokla: Besan – 1 cup Curd – 1/2 cup Water – 1/2 cup Oil – 1/2 tsp Eno or Baking Soda – 1 tsp Turmeric – 1/2 tsp Juice of one lemon Salt to taste
For Tempering: Black mustard seeds or Rai – 1/2 tsp White sesame seeds – 1 tbsp Curry leaves – 8 Oil – 1/2 tbsp Water – 1 & 1/4 cup Green chili – 2 Juice of one lemon Sugar – 1 tbsp Salt – 1/2 tsp
Steamed, Juicy Besan Dhokla
Method:
Mix all ingredients mentioned under dhokla except Eno. Keep it aside for 10 minutes.
Keep 2 cups of water in a deep kadhai and put a stand in it. Cover it and let it boil for 5 minutes. Now add Eno in a dhokla batter and pour 1 tsp of lemon juice over it. Mix it well.
Pour Dhokla batter into greased pan and steam for 15-20 minutes. Check with a toothpick if it cum out clean then it’s done. Allow dhokla to cool completely.
For Tempering: Heat oil in a small pan, first add the mustard seeds. Let them pop first. Now add chopped chilies and then white sesame seeds and curry leaves.
In bowl mix water, sugar and add this mixture to tempering and boil for a minute.
Then switch off the flame and add lemon juice. Mix it well.
Then pour this hot mixture over steamed besan dhokla and cut into the desired shape.
Creamy avocado spread onto warm toasted bread is one of my favorite quick meals. It’s so delicious and very easy to make. These sandwiches can be assembled in under 5 minutes and they are perfect for breakfast, brunch, lunch, or dinner.
Avocado Toast With Fruits & Veggies
To begin, simply toast bread until crisp. You can use any kind of toast or sliced bread you have but I like to use crusty bread or whole-grain toast. Then, mash an avocado in a bowl with a fork. Add lime juice, salt and pepper then spread the mixture on the toasted slice of bread. Top up with your favorite fruits, veggies, or nuts.
Creamy Avocado Spread
Avocado is one of my favorite fruit. Avocado has a very rich, creamy, and buttery texture. It also has an earthy and mildly sweet taste. It is also packed with lots of vitamins and minerals. For an open sandwich, look for avocados that yield a bit to a gentle squeeze, but avoid using avocados that are mushy on the inside. Cut avocados in half, remove the pit, scoop the flesh into a bowl and mash it up with a fork.
Avocado – Healthy Fruit
For these open sandwiches thick-sliced, whole grain bread is best. Golden, well-toasted bread gives a good base. Mashed avocado is more creamy and luxurious than sliced avocado.
Grilled Golden Toast
These open-faced sandwiches are topped with tons of tasty ingredients: Cucumber, Snack tomatoes, Oranges, Kiwi (Green and Yellow), Pineapple, Carrots, and Garlic Mushroom Spinach.
Healthy Topping
Avocado toast has become my new favorite breakfast. It’s healthy, simple, and delicious and best of all, it’s super easy to make and ready in under 5 minutes. This recipe is for simple avocado toast but the possibilities are endless. Sometimes we like to zest up the avocado toast and top it with snack tomatoes, cucumber, oranges, or kiwi pretty much anything else.
Veggies & Fruit Toppings
Avocado Toast With Fruits & Veggies| Open Avocado Spread Sandwiches | Perfect Brunch Recipe
A great substitute for mayonnaise, creamy avocado offers a similar smoothness and mouthfeel while providing nutrients and healthy fats. A colorful, easy-to-make sandwich that makes for a quick brunch or lunchtime meal.
Healthy Breakfast or Brunch Recipe
Ingredients : Fresh bread, sliced into 8 to 10 half-inch slices (6 slices of bread)
Avocado Spread : 3 Ripe Avocados, pitted and peeled
Black salt – 1/2 tsp
Juice of one whole lime
Black pepper to taste, optional
Toppings : Cucumber Noodles – 1 small cucumber
Fresh Spinach, rinsed and dried, Mushrooms, Garlic powder, little oil, salt to taste
Snack Tomatoes, sliced
Kiwi (peeled ) – 2
Pineapple (Small Cubes) – 1/2 cup
Apricots (thinly sliced) – 1/2 cup
Oranges wedges – 10
Grated carrot – 1/2 cup
Mix Seeds – Coconut flakes, flaxseeds, sesame seeds, sunflower seeds, melon seeds, pumpkin seeds. 2 tbsp each and mix them with a little salt, dried coriander powder, red chili flakes.
Method :
Lightly toast your sliced bread until golden brown in a toaster.
Chop, slice, and keep topping ready.
In a bowl, mash together 3 ripe avocados with the help of frock. Mix lime juice, black salt, and black pepper. Mix it well and Avocado spread is ready.
Add a generous layer of avocado spread over each piece of toast. Add your desired toppings, and enjoy quick, easy, and healthy breakfast.
I made six open sandwiches –
Seeds Sprinkle Open Sandwich – Add a layer of avocado spread over a piece of toast. Sprinkle mix seeds mixture.
Seeds Sprinkle Open Sandwich
Sunshine Open Sandwich – Add a layer of avocado spread over a piece of toast. Top with orange wedges, and sprinkle with grated carrot and little black salt.
Sunshine Open Sandwich
Cucumber Noodle Tomato Open Sandwich – For making cucumber noodles I used a julienne peeler and squeezed extra water. Add a layer of avocado spread over a piece of toast. Top up with cucumber noodles and snack tomatoes sliced.
Cucumber Noodle Tomato Open Sandwich
Tropical Open Sandwich – Add a layer of avocado spread over a piece of toast. In this open sandwich cubed pineapple and sliced apricot are used as a topping.
Tropical Open Sandwich
Veggies Open Sandwich – In a pan, heat 1 tbsp oil over medium-high heat. Add sliced mushrooms (5 mushrooms) and saute until tender. Then add garlic powder (1/2 tsp) and cook 1 minute. Add chopped spinach (1 cup) and cook for 5 minutes. Sprinkle salt and keep aside. Let it cool down completely. Now add a layer of avocado spread over a piece of toast. Put 4 tbsp of garlic saute mushrooms and spinach.
Veggies Open Sandwich
Kiwi Open Sandwich – In this open sandwich green and yellow kiwi is used as a topping. Add a layer of avocado spread over a piece of toast. Top up with crushed kiwis.
Healthy Way To Start Your Day – Papaya Mango Milkshake
This Mango Papaya Smoothie is a nutritious easy smoothie made with tropical fruits and canned coconut milk – it a nutrient dense tropical refreshing drink :). This Mango Papaya Smoothie is a getaway in a glass. I blend mango and papaya, give it a whirl with some milk – a refreshing drink you can probably order poolside somewhere tropical.
Sunshine Milkshake
It’s nutritious, flavorful, colorful milkshake made with milk, papaya, and mango. Both papaya and mango are rich in vitamins and antioxidants.
Dhokla is a vegetarian food item that originates from the Indian state of Gujarat. Dhokla can be eaten for breakfast, as the main course, as a side dish, or as a snack. Being steamed besan dhokla is healthy and nutritious too. It is my favorite breakfast.
No Sugar Dhokla
Made from besan this dish is nutritious, low calorie, protein-rich recipe ideal for breakfast or snack time. But this Dhokla is little different. It’s Sugarless. Generally, we add sugar to make dhokla little sweet. So I replace sugar with orange juice or mousambi juice. It makes dhokla tastier and healthier.
Juicy Dhokla
Ingredients:
For Besan Dhokla: Besan – 1 cup Curd – 1/2 cup Water – 1/2 cup Eno or Baking soda – 1 tsp Turmeric – 1/2 tsp Juice of one lemon Salt to taste
For Tempering:
Mustard Seeds or Rai – 1/2 tsp
Oil – 1/2 tsp
Water – 1 cup
Green chilli – 3
Lemon juice – 1 tbsp
Fresh orange juice – 1 cup
1/2 cup Pomegranate for garnishing
Method:
Mix all above Dhokla ingredients except Eno and keep aside for 10 minutes.
Keep 2 cups of water in deep kadai and put a stand in it. Cover it and let it boil for 5 minutes. Now add Eno in a dhokla batter and pour 1 tsp of lemon juice over it. Mix it well.
Pour Dhokla batter into greased pan and steam for 15-20 minutes.
Check with a toothpick if it comes out clean then it’s done. Allow dhokla to cool completely.
Heat oil in a small pan, first add the mustard seeds. Let them pop first. Now add chopped chilies.
In bowl mix water, lemon juice and add this mixture to tempering and boil for a minute.
Then pour this hot mixture over steamed besan dhokla.
Keep aside for 10 minutes. After 10 minutes add fresh Orange juice and serve immediately.
Moong Dal Dhokla is a savory steamed cake recipe for breakfast made with yellow moong dal, besan (gram flour), curd, soda, and tempered with curry leaves, sesame seeds. It is best enjoyed with a cup of hot tea.
Healthy Breakfast
Yellow Moong Daal refers to moong beans that have been skinned and split so that they’re flat, yellow and quick-cooking. They’re easy to digest.
Moong Daal Steamed Cake
Ingredients : For Dhokla: Yellow moong dal ( washed and soaked for 4 hours or overnight ) – 3/4 cup Green chilies – 2 Sugar – 1 tsp (optional) Oil – 1 tbsp Turmeric – 1/4 tsp Besan – 1 tbsp Curd – 2 tbsp Eno – 1 & 1/2 tsp Salt to taste
For Tempering: Oil – 1 tbsp Mustard seeds or Rai – 1/2 tsp Chopped Green chili – 3 White Sesame – 1 tbsp Lemon juice – 1 tbsp Curry Leaves – 6 Sugar – 1 tsp (optional) Water – 1 cup
Method :
Combine soaked yellow moong dal, green chilies, salt, sugar, oil, turmeric powder, besan, curd and blend in a mixer using a little water (2 tbsp) to make a smooth paste.
Keep 2 cups of water in a deep kadhai and put a stand in it. Cover it and let it boil for 5 minutes.
Now add Eno in a dhokla batter and pour 1 tsp of lemon juice over it. Mix it well.
Pour batter into a greased dhokla pan and steam for 15 minutes. Check with a toothpick if it cum out clean then it’s done.
Allow dhokla to cool down completely.
Light & Healthy Breakfast
For Tempering:
Heat oil in a small pan. First, add the mustard seeds. Let them pop first.
Add curry leaves and white sesame, and allow to crackle.
Then add green chili, sugar. Now add water, lemon juice and let it boil for 1 minute. Switch off the flame.
Spread tempering over dhokla. Cut into the desired shape and enjoy.
Semiya upma is a popular South Indian breakfast dish which is also known as Vermicelli Upma. It is prepared with vermicelli, mixed vegetables, and some mild spices. It is a quick and healthy recipe that you can cook easily in just 20 minutes with simple ingredients.
Vegetable Vermicelli with Quinoa Puffs
Vermicelli is made from semolina, it is used in various cuisines. Now ready roasted vermicelli is easily available in the stores which makes the cooking faster and quicker. But I prefer to use the normal raw Vermicelli. I find the texture of pre-roasted Vermicelli slight chewy (But you can use roasted vermicelli ).
Easy Breakfast Recipe
I like to use lots of veggies when I am making this upma. I have added grated Zucchini, Carrots and Beetroot (My favorite veggie) OR french beans, green peas, corn, capsicum all works great in this recipe. You can also add nuts like cashews or peanut for some crunch. But I replace nuts with Quinoa Puffs.
Semiya Upma
Quinoa is a grain that contains all essential amino acids unlike the other grains. Furthermore, quinoa has a high protein value as well as high quantities of fiber. Puffed quinoa also makes a crunchy addition to yogurt, oatmeal, and granola bars. It’s packed with high-quality protein, fiber and iron so it not only tastes great but is also great for you.
Topping with Quinoa Puffs
Vegetable Vermicelli with Quinoa Puffs | Semiya Upma
A light and healthy upma recipe is made from vermicelli, a traditional type of pasta round in section similar to spaghetti. This simple to make instant pot recipe is perfect for a quick breakfast or dinner.
One Pot Recipe
Ingredients : Vermicelli – 1 cup Grated zucchini– 1 medium size Grated carrot – 1 medium size Grated beetroot – 1 Finely chopped onions – 1 big Finely chopped green chilly – 2 Water – 2 cups Mustard seeds – 1/2 tsp Pav bhaji masala – 1 tsp Oil – 2 tbsp Puffed quinoa – 1/2 cup Juice of one lemon Salt to taste
With lots of Veggies
Method :
Heat oil in a nonstick pan. Add mustard seeds and let it pop. Then add chopped onions and cook until onions are translucent.
Then add grated zucchini, carrot, beetroot, and cook for 5 – 8 minutes on high flame.
Lower to flame and add pav bhaji masala, green chili, salt. Cook for 15 seconds and then add water. Bring the water to boil.
Now add Vermicelli slowly. Carefully mix while adding so that there aren’t any lumps.
Reduce the heat to medium and cover partially and cook for 5-8 minutes.
Remove the lid and let it cook in medium-low heat for 5 minutes until the moisture is all absorbed.
Switch off the flame. Add lemon juice and Quinoa Puffs . Mix them well and cover the lid. Keep aside for 5 minutes.
Consuming the daily recommendations of fruits and vegetables can be a challenge. Blending a fruit or vegetables into a smoothie helps ensure you meet your body’s daily nutritional needs. Smoothies are delicious and super easy to make. Smoothies are one of my favorite things ever. Weekdays mornings are always a rush. SMOOTHIES are the lifesavers – Just throw fruits or veggies of your choice, milk or yogurt, blend and its ready within a minute.
Fruit Smoothie
This delicious smoothie is packed with nutrition and flavor, you’ll love this cinnamon and apple combo. The banana adds additional fiber, as well as potassium, manganese, and vitamin B6. Oats is the main ingredient in this smoothie not just for creaminess but a great nutrition source as well.
Smoothie With Oats
Oats are loaded with dietary fiber and have a range of healthy cholesterol-lowering properties. This smoothie is light and refreshing with just enough sweetness from the apple to make it enjoyable.
Cinnamon Fruit Smoothie
Ingredients: Apple – 1 (Peeled and cubed) Banana – 1 Cinnamon powder – 1/2 tsp Oats – 1/2 cup Water – 3/4 cup Skimmed milk – 1/2 cup Chopped walnuts – 1/4 cup
Method:
Heat a 3/4 cup of water in a nonstick saucepan and add oats. Cook oats for 6 minutes on medium low flame stirring continuously.
When oats are cooked switch off the flame. Let it cool down completely before grinding.
Now blend cooked oats, banana, apple with milk together in a mixer till smooth.
Pour smoothie into a glass, garnish with cinnamon powder and chopped walnuts.
Easy, Delicious Smoothie
Tip:
You could even make oats in advance and use accordingly.
Blending a glass of smoothie made up with your favorite fruits, vegetables, and superfoods, you would easily be able to get your daily need for nutrients. Blending produce into a smoothie preserves fiber—and a smoothie can deliver an extra boost of vitamins, minerals, and phytochemicals because it often includes fruit skins and pith. If your smoothie includes yogurt or milk, you get some calcium too. In this smoothie recipe, I used fresh pomegranate juice instead of milk and curd.
Easy to make & healthy
Smoothies are easy to make, especially when it’s packed with pomegranate and strawberries that are particularly high in nutrients and antioxidants. Pomegranates are a good source of vitamins A, C, some B vitamins and minerals such as calcium, potassium, and iron. Whereas, Strawberry is a highly nutritious fruit, loaded with vitamin C and powerful antioxidants. It has a pleasant aroma, a vibrant color, a juicy texture, and a sweet yet mildly sour taste.
Vegan Smoothie
Ingredients:
Fresh pomegranate juice- 1 cup ( Juice of 2 pomegranates) Apple – 1 (chopped with skin) Chopped strawberries – 1 cup A pinch of salt
Method :
In a blender add a chopped apple, strawberries with fresh pomegranate juice and salt.
Blend everything until smooth. Enjoy delicious and quick smoothie.
Lassi is a popular traditional yogurt (dahi) based drink. It is a blend of yogurt, water, with some spices and sometimes fruit. A sweet and refreshing mango lassi is the perfect drink to enjoy when mangos are in their peak of the season. Mango Lassi is thick and creamy in texture with the flavour of king of fruits – ‘Mango’. It is a very healthy drink prepared with just three ingredients within few minutes. It is the amalgamation of fresh ripe mango pulp, curd and sugar.
Mango Lassi
Traditional lassi is a savory drink, sometimes flavored with ground and roasted cumin. Sweet lassi, however, contains sugar or fruits and flavored with cardamom instead of spices. Mango lassi is a sweet, rich and creamy drink made with delicious ripe mangoes, creamy yogurt, milk and a dash of cardamom powder. Mango Lassi is one of the most popular drinks in the subcontinents of south Asia. It is prepared in almost every house multiple time during summer. In fact, Mango Lassi is one of the most sought-after summer drinks of India sold by small street vendor’s to renowned restaurants during summer.
Summer Refreshing Drink
Ingredients: Ripe Mango Pulp – 1 Cup ( 2 medium size mango) Curd – 1 cup Milk – 1/4 cup Powdered Sugar – 2 tbsp (optional) Cardamom powder – 1/2 tsp Ice cubes – 1/2 cup
For Garnishing : Cube Mango – 1/2 cup Sliced Pistachios – 3 tbsp Sliced Cherries – 4
King Of Fruits – Mango
Method:
Wash, peel and puree the mangoes.
Now put mango puree, curd, milk, sugar, cardamom powder with ice cubes in a blender.
Blend until creamy and smooth.
Garnish with cube mangoes, sliced pistachios, and cherries. Serve chilled.
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