Tag: healthy eating

Posted on by — Leave a comment

Introducing MacroTracker by MasalaMonk

When you look at the app store or all other apps that enable you to efficiently track your macros, most of them rely on some type ‘database’ of built in food products, values, names, dishes, data from some authority – maybe USDA, or any such reliable body. My problem with those apps it that it makes them highly unreliable, The data is pre-fed into the system and you are just estimating your diet hoping for the accuracy of the data. And most of these apps would not allow you to customise those values. And then there is a problem of nationalities, locations and types of food that we actually like to eat,

The main difference in MacroTracker by MasalaMonk isĀ  that there is no database fed into the system at all. It comes blank out of the box, allowing you to make your own entries and database. As someone who has struggled with weight and keeping a track of his food and eating habits, I realised as big a ‘foodie’ I thought I was, I ended up eating items from the same catalogue of 30-50 dishes or food items max – depending on where I am living, weather, kind of food available etc.

Finding Macro content of anything is not a big deal these days, just do a quick google search for anything and you will have the values – pick one from the source you find most reliable and create your own entry in the database for your account. You can always come back and edit the item or delete the same and make any modifications you want.

What else? Though you enter 3 basic macros, Proteins, Carbs and Fats,Ā  for the food item, the app gives you a sope to add 5% error, to account of things that might not be accounted for, a feature I believe can help people who are strictly trying to restrict their caloric intake for whatever reason.

Right now we have hosted the first cut of the application on MacroTracker.MasalaMonk.com orĀ  http://macrotracker.masalamonk.com/ – its in early development stages, however I thought I will still put the word out there and start collecting some feedback.

If you are looking for a MacroTracker – do take this one for a spin and let me know the feedback on comments. Would love to improve and develop it further.

Posted on by — 2 Comments

Hummus Veggie Sandwich: A Nutritious and DeliciousĀ Delight

There’s something incredibly satisfying about biting into a sandwich that’s not only packed with flavor but also brimming with nutrients. Enter the Hummus Veggie Sandwich, a perfect blend of creamy, flavorful hummus and a colorful medley of fresh vegetables. This sandwich is a fantastic option for a quick breakfast, a healthy snack, or evenĀ aĀ lightĀ dinner.

Hummus, made from blended chickpeas, tahini, lemon juice, and garlic, is a staple in many kitchens for good reason. It’s rich in protein, fiber, and healthy fats, making it a nourishing choice for any meal. Its creamy texture and savory taste complement a variety of veggies, enhancing the overall flavor ofĀ theĀ sandwich.

Ingredients: For Hummus:

  • 1 cup boiled Chickpeas
  • 2-3 cloves of Garlic
  • 2 tablespoons Olive oil
  • 1 tablespoon Sesame Seeds (Tahini)
  • 1/2 teaspoon Salt

For the Sandwich:

  • Hummus (prepared from the above ingredients)
  • 4 slices of Bread
  • 1/2 Cucumber, thinly sliced
  • 1/2 Onion, thinly sliced
  • 1 Tomato, thinly sliced

Instructions:

In a food processor or blender, add the boiled Chickpeas, garlic, olive oil, sesame seeds, and salt.

Blend the ingredients until you get a smooth and creamy consistency. If the mixture is too thick, you can add a little water or more olive oil to achieve the desired texture. Taste the Hummus and adjust the salt or other seasonings to your preference.

Take two slices of bread and spread a generous amount of Hummus on each slice. Place the thinly sliced cucumber, onion, and tomato on one slice of bread, creating a layer of fresh veggies.

If you prefer a warm and toasty sandwich, you can grill it in a pan or sandwich press. Heat a non-stick pan or sandwich press over medium heat. Place the assembled sandwich on the hot pan or press and cook for a few minutes on each side until the bread turns golden brown and crispy.

Once the sandwich is ready, remove it from the pan or press (if you grilled it). Cut the sandwich in half or quarters, if desired, and serve immediately. You can enjoy the Hummus sandwich as it is, or pair it with a side salad or your favorite dipping sauce.

This Hummus sandwich is not only delicious but also packed with nutrients, making it a healthy and satisfying meal option for any time of the day. Enjoy your tasty and nutritious creation!

Whether you’re packing it for lunch, serving it at a picnic, or enjoying it as a quick dinner at home, this sandwich is sure to satisfy. It’s easy to make, highly customizable, and perfect for meal prep. Plus, it’s a fantastic way to enjoy a variety of fresh, nutrient-dense vegetables in one tasty package.

Give this Hummus Veggie Sandwich a try, and discover a new favorite that’s as healthy as it is delicious. Your taste buds and your body will thank you!

Posted on by — Leave a comment

Spiced Plum and Dragon Fruit Compote withĀ Jaggery

Welcome to my kitchen, where I am always experimenting with fresh and exciting flavors! Today, I’m thrilled to share a delightful recipe that combines the sweet and tangy taste of plums with the exotic flair of dragon fruit. Enhanced with the rich, caramel-like sweetness of jaggery and the warm spice of cinnamon, this compote is a versatile treat perfect for topping your favorite desserts, breakfast dishes, or simply enjoying by the spoonful. Whether you’re a seasoned cook or just love to dabble in the kitchen, this Spiced Plum and Dragon Fruit Compote with Jaggery is sure to become a new favorite. The best part? You can store this compote in a jar and keep it in the fridge for a few days, making it a convenient and delicious addition to your meals throughout the week. Let’s dive into this easy-to-make, yet irresistibly delicious recipe!

Ingredients:

3 ripe plums, pitted and chopped
1 dragon fruit, peeled and chopped
1/2 cup jaggery powder
1 cinnamon stick

Instructions:

Start by chopping the plums and dragon fruit into small, bite-sized pieces. This will ensure they cook evenly and blend well in the compote.

In a medium saucepan, combine the chopped plums, dragon fruit and cinnamon stick and cook for 2-3 minutes.

Now add the jaggery powder. Cook over medium heat, stirring occasionally, until the fruits begin to soften and the jaggery dissolves, about 5-7 minutes. Youā€™ll notice the wonderful aroma of the fruits and jaggery blending together.

Continue to cook for another 10-15 minutes, until the mixture thickens to a compote-like consistency. Stir occasionally to prevent sticking and ensure even cooking.

Remove the saucepan from the heat and let the compote cool slightly. Once cooled, remove the cinnamon stick and transfer the compote to a clean jar. Seal the jar tightly and store it in the fridge. This compote will keep well for a few days, allowing you to enjoy it throughout the week.


Serve the compote warm or chilled. It’s a fantastic topping for yogurt, ice cream, pancakes, waffles, or toast.
You can also enjoy it on its own for a simple, satisfying treat.


Tips:
Adjust the sweetness by adding more or less jaggery powder to suit your taste. For an extra flavor boost, consider adding a splash of vanilla extract or a squeeze of lemon juice towards the end of cooking. This Spiced Plum and Dragon Fruit Compote with Jaggery is not only easy to make but also a wonderful way to incorporate unique flavors into your meals. I hope you enjoy making and eating it as much as I do!Ā HappyĀ cooking!

Posted on by — 1 Comment

Healthy Hung Curd Spinach Cheese Sandwich- Easy Vegetarian Protein Recipe

I normally avoid having commercial bread loaves on a regular basis. But once in every few days, we all crave for sandwiches. They are so versatile that everyone loves them. So, when that craving strikes, I try my best to add as much nutrition as I can.

I still remember when my child was 5 years old, he asked me before bedtime, if he can have cheese sandwich with 5 leaves of spinach for breakfast. šŸ˜„ The request was made so sweetly, I had to oblige.Ā This was the time he tasted his first hung curd sandwich. He is 10 now and these are still his all time favourite.

This can be your easy peasy laid back weekend breakfast. Hung curd sandwiches are so easy to whip up.Ā If you are looking for a veg sandwich recipe with high protein without mayonnaise, try these – a healthier take with the same creaminess level.Ā These yogurt sandwiches are packed with probiotics from the curd & essential fiber, vitamins and minerals from spinach & herbs.

This recipe is very basic & is vegetarian but you can easily transform it to egg or chicken yogurt sandwich for more protein.Ā 

Greek yogurt also known as Hung curd is nothing but strained yogurt. It is simply homemade yogurt that has been strained off the whey to get a thick and creamy product.

Hung curd can be a great healthy, low calorie substitute for mayonnaise, cream cheese or sour cream.Ā 

I have made it using just spinach. You can use other finely chopped fresh vegetables like carrots, cabbage, onions, capsicum. Use herbs of your choice- mint, coriander, parsley, sweet basil. Sky is the limit! Customise this Yogurt Sandwich Recipe the way you want it.

Recipe

Prep time: 10 minutes Cook time: 5 minutes 
Serving: 5

Ingredients

  • 1 cup Hung curd
  • 1 cup tightly packed Spinach
  • 10 slices Bread (I used wholewheat bread)
  • 1 tbsp Butter 
  • 1 tsp Olive oil
  • Salt and pepper to taste
  • 5 cloves, chopped of garlic
  • 1/4th tsp Oregano 
  • Red Chilli flakes to taste
  • 3/4th cup Mozzarella cheese (optional)

Instructions

  • In a pan, heat butter & olive oil.Ā Ā Add chopped garlic. SautĆ© till rawness goes. Now add roughly chopped spinach leaves. Sprinkle a pinch of salt and cook till spinach shrinks and water evaporates.Ā 
  • Allow it to cool a little. Add spinach in hung curd and mix well. Add black pepper, oregano, salt & chilli flakes. Give a good mix.Ā 
  • Take 2 bread slices. Spread hung curd mix generously on one slice. Add some mozzarella cheese on it and top it with another slice.Ā 
  • You can either grill it in a griller or cook it in a pan using a little butter. If cooking in a pan/griddle, cook on a low flame so that the cheese melts.Ā 
  • If using an air fryer, place the prepared sandwich in the air fryer basket or rack. Brush it with some butter. Air fry for 2 to 3 mins at 360 F or 180 C.

Notes:

If you do not have Greek Yogurt/ hung curd, add regular curd to a cheese/ muslin cloth and squeeze it gently to remove excess whey. You can do this the previous night and also hang it in the refrigerator.

Enjoy šŸ˜Š

Posted on by — 3 Comments

Healthy Millet Protein Packed Pancakes

These gluten free millet pancakes are delicious, fluffy, easy to make and most importantly healthy. Thanks to the earthy flavor of millets, these pancakes will make a great healthy start to your days and also, they are child approved.Ā 

What is a millet flour?

Millets are coarse grains with a high nutritional value. Millets are low in calories and contain a lot of fiber which helps with weight loss and promotes healthy digestion. Vitamins and minerals found in millets can help to lower your blood sugar and cholesterol levels. Millet flour is a naturally gluten free flour that is made by grinding millet seeds. Millet grains are ancient grains that have been cultivated in Asia and Africa for over 4000 years.Ā 

Ingredients for Millet Pancakes

Millet Flour: I have made these pancakes using Finger Millet (Ragi) flour. You can use any other millet flour for this recipe like Buckwheat, Barnyard millet, Pearl millet or Little millet flour. 

Oats flour: I have also added oats flour in combination to millet flour. Too much millet can make for a somewhat bitter flavor pancakes, so a bit of oats flour helps to keep it balanced.

Jaggery Powder: Some form of sweetness helps to balance out too much earthy flavor of millets. Jaggery has its own distinct flavor and I think goes very well with finger millet. 

Baking Powder + Baking Soda: For adding lift and lightness to the pancakes.

Buttermilk: Buttermilk is an excellent ingredient in baked goods and pancakes because it helps to create light and fluffy baked goods by encouraging carbon dioxide bubbles to form in the batter. Also, it gives a slightly tangy flavor which I love.Ā 

Eggs + Coconut Oil: Eggs not only add protein but are also helpful in adding volume to the pancakes. They also provide moisture along with the oil. Pure coconut oil is anti-inflammatory and antioxidant in nature, that helps maintain heart health. Thanks to all the good fats.Ā 

Vanilla extract & Dark Chocolate chunks: These are our flavor enhancers. A good quality dark chocolate makes these pancakes totally irresistible. 

Recipe: makes 4 pancakes

Ingredients

  • Finger Millet/Ragi flour: 1/2 cup
  • Rolled Oats flour: 1/2 cup
  • Buttermilk: 3/4th cup
  • Egg: 1 whole 
  • Salt: 1/4th tsp
  • Coconut oil: 1 tbsp
  • Jaggery powder: 1 tbsp
  • Vanilla extract: 1/2 tsp
  • Baking powder: 1/2 tsp
  • Baking Soda: 1/4th tsp
  • Dark Chocolate chunks (70%): 1/4th cup
  • Nut Butter & Maple Syrup for serving

Method:

  • Mix both flour, baking powder, baking soda & salt in a bowl.Ā 
  • In another bowl, add oil & jaggery powder. Mix it well. Then crack an egg and whisk till jaggery dissolves.Ā 
  • Now tip in buttermilk & vanilla extract. Whisk well till everything combines.
  • Pour wet ingredients to dry ingredients. Mix gently till everything incorporates.
  • Add chopped chocolate chunks. Give a gentle mix. Do not over mix the batter. Whisk the pancake batter until mostly combined. A few lumps and pockets of flour left are totally fine.
  • Heat a nonstick pan to a medium heat. Brush it with oil or butter. Pour 1/3rd cup of the batter. When the bubbles form and top sets, flip and cook the other side.Ā 
  • Serve with a dollop of any nut butter and maple syrup. My favourite is almond butter.

Enjoy šŸ˜Š

Total Protein Content

  • Buttermilk: 6 grams
  • Egg: 6 grams
  • Oats flour: 5 grams
  • Finger millet flour: 6 grams
  • Nut butter: 4 grams

Total protein: 27 grams