Tag: nutrition

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Best Guacamole Recipe (Easy, Fresh and Authentic)

I absolutely love avocados for their rich buttery taste. Guacamole is an avocado-based dip or spread that originated in Mexico. Mexico cuisine is quite incomplete without guacamole. Making guacamole at home is super easy. It will literally take you 5 minutes with which you can make a classic side dish. You can spread guacamole on a toast, serve with tacos, chips, tortillas or burrito bowl.

Avocados are well loved for its buttery rich creamy flavour. Authentic guacamole doesn’t contain fillers and unnecessary ingredients. All you need is ripe avocados, onion, tomatoes, cilantro, lime juice, garlic, and salt. Easy and delicious! The key to making a good guacamole is to keep it simple. Do not get too fancy with the ingredients. Keep it plain and simple!

Pick ripe avocado for best guacamole. How to pick ripe Avocado?

Pick ripe but firm avocado. We are not looking for soft mushy ones for this recipe. 

  • Ripe avocados will yield to firm gentle pressure in the palm of your hand. 
  • If avocado is ripe, it may have a darker colour but colour can vary so it is best to go by feel as well as colour. It will feel lightly soft but it will not feel “mushy” to the touch.
  • The “stem trick” can also help you determine—by pulling off the nubby stem—how ripe an avocado is. If it comes off easily and the color is bright green, it’s ready.
  • Another indicator is the skin. Feel for bumpy skin. Avocados that are ready to eat will have a bumpy and not smooth skin.

Avocado Benefits 

Incorporating avocado into a varied, healthy diet can provide a number of benefits.

  1. They are loaded with vitamins, potassium and antioxidants. Avocados are a source of Vitamin C, E, K, and B6, as well as riboflavin, niacin, folate and pantothenic acid.
  2. They are excellent source of omega 3 fatty acids. These are good fats which helps a person feel fuller in between meals. Eating healthy fats supports skin health, enhances the absorption of fat-soluble vitamins and minerals
  3. Avocados also contain high levels of phytochemicals and carotenoids, which may have anticancer properties.
  4. It can also help you loose weight. A half-cup of guacamole has about 6 grams, almost 1/4, of your daily fiber needs. Fiber helps you feel full, so you’re less likely to overeat. Although avocados are high in fat, it’s mainly healthy monounsaturated fat which will not lead to unnecessary weight gain. 
  5. Avocados can also help lower “bad” cholesterol, triglycerides, and blood pressure.

How do you make Guacamole?

Ingredients:

  • 2 large ripe Avocados
  • Juice of 1 Lemon
  • 1 clove Garlic, minced
  • 1 small Onion, chopped very fine
  • 1 small Roma tomato, chopped very fine
  • 1 small Jalapeño, chopped finely
  • Handful of finely chopped Sweet Basil leaves (optional)
  • Handful of finely chopped Cilantro
  • Salt, Black pepper and Cayenne Pepper to taste

Instructions 

  • Slice the avocados in half, remove the pit, and scoop into a mixing bowl. 
  • Mash the avocado with a fork and make it as chunky or smooth as you’d like.
  • Add the remaining ingredients and stir together. Give it a taste test. Add more salt or lemon juice if needed.
  • Refrigerate the guacamole for 30 minutes before serving. It tastes best when it is cold.

How to store the leftover

Guacamole is best consumed the same day because it oxidizes and turns brown quickly. There are lot of old wives tales that tell you to keep a pit in guacamole to prevent it from browning but I tell you none of this works. 

The most common guacamole preservation hack is placing plastic wrap directly on the guacamole and refrigerate it to prevent oxidation. This may work for a day or two.

Happy eating! Do try out this easy peasy recipe and let me know in the comment section how you liked it. 🙂

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How to make the Best Peanut Butter at Home

I can’t stop making this peanut butter at home. If you have a high power blender, then this peanut butter can get ready in just a few minutes. 

I’ll show you how to make creamy or crunchy peanut butter, plus a variation which I love. The most time-consuming part of this easy recipe is roasting the peanuts, which takes about 10 minutes. Roasting helps peanuts to release oil and it brings out excellent flavor of peanuts.

Peanut butter is one of the healthiest sources of proteins. It has the right amount of amino acids for protein digestion. Just one tablespoon will give you 4 grams of good quality protein. One tbsp of it also contains about 8 grams of healthy fat. It is great for natural weight gain in adults and kids. In addition to protein, peanut butter is also packed with vitamins and minerals like vitamin B6, vitamin E, zinc and magnesium. If you are a fitness enthusiast then eating peanut butter daily can keep your body functioning at its best and provide you that necessary boost of vitamins and minerals.

But how healthy the peanut butter you have been buying from the market is? 

Pick up the label and check the ingredients. Most peanut butter ingredients would be roasted peanuts, sugar, hydrogenated vegetable oil which includes cheap quality processed cotton oil, palm oil and soybean oil and salt. So along with all that healthy peanuts, you are also having processed sugar and inflammatory bad oils. This is definitely not what you want to put in your system.

For making peanut butter at home the only equipment you will need is a blender. I have used a high power blender but a food processor is fine too.

Ways to use Peanut Butter

  • The easiest and the most delicious way to use it is, peanut butter toast with maybe bananas or strawberries on top.
  • You can make peanut butter cookies, muffins, add it to granola, smoothies, overnight oats or have it with fruits like apples.
  • You can make energy balls with peanut butter for healthy snacking.
  • You can also make Peanut Butter Dressing for salads. Check out this amazing Thai Peanut Butter Dressing recipe.

Recipe: makes 10 ounces

Ingredients 

  • 2 cups Raw Peanuts (with or without skin)

For Variation

  1. 1/4th tsp Pink Salt/Rock salt/Sea salt 
  2. 1 tbsp Raw Honey or Maple Syrup
  3. 1 tbsp unprocessed Coconut/Olive oil/Groundnut Oil

Instructions 

  • Spread raw peanuts on a baking tray and dry roast in a preheated oven at 180 C for ten minutes or till peanuts release slight oil. After 4 to 5 minutes, give a shake then roast again for another 4 to 5 minutes. 
  • You can also dry roast the peanuts on stove top as well till they are fragrant. Just make sure not to burn them. Keep stirring. 
  • Remove the skin. I retained skin of some. The skin of peanuts contains antioxidants.
  • Put the peanuts in a blender and blitz till peanuts crumble. Now if you like Chunky Peanut Butter, save few tbsps of crumbled peanuts and mix towards the end when the peanut butter is ready.
  • Blitz for another minute. It’ll start coming together.  Open and scrape from the sides now. Keep repeating this process till you see butter forming. Keep blitzing at this point if you want Creamy Peanut Butter till butter gets a flowing consistency. 
  • But if you want a variation then, once the butter starts forming, add salt, honey or maple syrup and oil. Now blend again till you get a smooth creamy peanut butter which will be slightly sweet and salty.
  • The whole process will roughly take you 5 minutes if using a high processor blender. If not then this should take you around 10 minutes.

Storing 

Transfer the peanut butter to a food-safe container or jar, cover it, and store it in the refrigerator for up to 1 or may be even 2 months if stored well. In winters, you can keep the peanut butter at a room temperature. If the peanut butter separates, use a spoon to stir it until it is well blended.

Caution: Peanut Butter is not recommended for kids below 1 year.

Stay Healthy! :)) Do let me know in the comments if you tried this recipe and if you want healthy recipes using peanut butter.

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Energize Your Mornings: Kale Chane Chila for a Protein Punch

Kale chane, or black chickpeas, are a powerhouse of nutrition, packed with protein, fiber, and essential vitamins. Incorporating them into your diet can significantly boost your energy levels and overall health. One delicious and wholesome way to enjoy kale chane is by making chila, a protein-packed breakfast that is both tasty and nourishing.

Ingredients:

For the Chila Batter:

1 cup soaked and boiled kale chane (black chickpeas)
1 cup rava (semolina)
1/2 cup curd (yogurt)
Handful of coriander leaves, chopped
2-3 green chilies, chopped (adjust to taste)
1/2 inch ginger, grated
1 teaspoon cumin seeds
Salt to taste

For the Stuffing:

1 cup grated carrot
1/2 cup grated cheese (use your favorite variety)
Handful of coriander leaves, chopped
Oil or butter for cooking
Water, as required

Instructions:

In a mixer grinder, combine the soaked and boiled kale chane, rava, chopped coriander leaves, chopped green chilies, grated ginger, cumin seeds, curd, and salt. Blend until you get a smooth batter. If the batter is too thick, you can add a little water to achieve the desired consistency, similar to regular dosa batter.

Transfer the chila batter to a bowl and set it aside.

For the stuffing, mix together the grated carrot, grated cheese, and chopped coriander leaves in a separate bowl. This will be the delicious filling for your chila.

Heat a dosa or a non-stick tawa over medium heat. Once the tawa is hot, drizzle a little oil or spread a small amount of butter on it. Pour a ladleful of the chila batter onto the center of the tawa. Using the back of the ladle, gently spread the batter in a circular motion to form a thin chila. Allow the chila to cook for a couple of minutes until the bottom side turns golden and crispy. Spoon a portion of the prepared stuffing mixture onto one half of the chila.

Carefully fold the other half of the chila over the stuffing to create a half-moon shape. Cook the stuffed chila for another 2-3 minutes, pressing gently with a spatula to ensure even cooking and to melt the cheese. Flip the chila over and cook the other side until it becomes crispy and golden brown. Once both sides are cooked to your liking, remove the stuffed chila from the tawa and place it on a serving plate.

Repeat the process with the remaining batter and stuffing to make more chilas.

Enjoy your nutritious and flavorful chila that’s packed with protein, cheesy goodness, and the health benefits of kale chane!

We hope you enjoy making and eating this nutritious and delicious Kale Chane Chila as much as we do! Give this protein-packed breakfast a try, and let us know how it turns out for you. If you have your own unique twist on Kale Chane Chila, we’d love to hear about it. Share your feedback and your versions in the comments below or tag us on social media. Happy cooking!

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Semolina Veggie Pancakes- Quick Healthy Breakfast Recipe

If you love savoury pancakes, then these semolina or rava pancakes are for you. These are Indian style savoury pancakes that are eaten with green chutney or ketchup. They are crispy on the outside and soft on the inside. It makes wholesome, healthy and an easy breakfast choice.

Indian cuisine is known for its flavourful savoury pancakes so much so that every state has its own recipe and endless variations to that recipe. It contains a good balance of carbohydrates, proteins, vitamins, minerals and good fats. Indian pancakes are made with different flours such as chickpea flour, rice flour, semolina (sooji). They are nourishing and can be had as a light meal any time of the day. Here’s another amazing Indian savoury pancake made with chickpea flour which you can try- Healthy Iron Rich Pancake

These Semolina pancakes are a variation of popular South Indian breakfast Uthappam. To make these all you need to do is mix some ingredients and make crispy outside and soft inside pancakes.

RECIPE: serving 8 pancakes

Ingredients 

  • 1 cup Semolina/Sooji/Rava
  • 1 cup Homemade Curd or Yogurt
  • 3 tbsps chopped Onion
  • 1/2 cup chopped Capsicum 
  • Handful of chopped Coriander Leaves
  • Handful of Chopped Curry Leaves
  • 1/2 tsp Cumin Seeds
  • A pinch of Asafoetida/ Hing
  • 1/2 tsp Baking Soda
  • Salt to taste
  • 1/2 tsp Red Chilli Powder
  • 1 tsp Oil
  • 1/2 tsp Mustard Seeds
  • Ghee/Oil for cooking
  • 1/4th cup Water or as required for smooth batter
  • 1/2 tsp Grated Ginger

Instructions

  • Take semolina/suji/rava in a large bowl. Add 1 cup curd to it. Mix well.
  • Add a little water at a time if batter feels too thick.  Keep it aside for 15 minutes. 
  • Check the batter after 15 minutes. Semolina will fluff. Batter consistency is similar to Idli batter. It is neither too thick nor thin. If it’s too thick, add a little water. Add salt to taste. 
  • Add finely chopped onions, capsicum, coriander leaves, red chilli powder (optional) and ginger and mix well.
  • In a small pan heat 1 tsp of oil then add cumin seeds and a pinch of hing (asafoetida). Let the cumin seeds splutter then add chopped curry leaves. Cook for 10-15 seconds and then transfer this tempering to the prepared batter and mix well.
  • Once you are ready to cook, add 1/2 tsp baking soda and mix gently.
  • Heat a non stick pan or griddle. Bring it to medium heat. Add a tsp of ghee, scatter a pinch of mustard seeds. Once the seeds start sputtering, put 1/3rd cup of batter over it and spread a little. 
  • Cover it with a lid. The idea is to cook the pancake in its own steam so that it fluffs up. Once the top sets and edges turn brown, flip it. 
  • Cook the other size in a similar way. Cook both sides till golden brown. In the same way cook the remaining pancakes.
  • Enjoy it with mint and coriander chutney

Notes

  1. Do not add Eno. It’s an antacid and it’s bad for health. Baking soda will do the similar job and is not harmful when taken in moderation.
  2. You can choose to add vegetables of your choice. Cabbage, tomatoes, carrots or spinach go very well in these pancakes.
  3. It is important to cook the pancakes on medium-low to low heat for a longer period to ensure the middle is cooked well.
  4. Do not press the pancake down with your spatula, pressing down makes the middle stodgy and you will never get a fluffy pancake.
  5. You store the leftover batter in the refrigerator for 2 days. It will taste the same but pancake batter might turn flat and may not yield fluffy pancakes.
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Energy Boosting Drink for Kids- No Sugar

My child goes to school at 7.30 am. My only struggle and concern in the morning has been his breakfast. He doesn’t like to have anything in the morning except for a glass of milk. The school recess starts somewhere around 10 am. So this long gap between waking up and the school recess always troubled me. I wanted to make him have something substantial, something that can sustain him till 10 which can’t happen with just a glass of milk.

So here is a Healthy Drink Recipe that I would love to share with you all. This drink contains dates, nuts, seeds and cacao powder. 

  • The dry nuts and seeds are soaked overnight. Soaking nuts and seeds before consuming has innumerable benefits as said by many nutritionists. Soaking nuts and seeds, starts the germination process which activates enzymes making it easily digestible and the nutrients present are better absorbed. Also, nuts and seeds by nature are protected by phytic acid which is a mineral binder. Soaking them, breaks the phytic acid which in return makes it easily digestible and increases the bioavailability of nutrients.
  • Raw cacao powder is a storehouse of many antioxidants and magnesium. Calcium alone does nothing to your bones. We need magnesium in our diet to absorb calcium. This is the easiest and yummiest way to ensure that your child is getting their daily dose of magnesium.

Difference between Cacao Powder and Cocoa Powder

Cacao beans are dried fermented, and heated at a low temperature. The heat separates the fatty part of the bean from the rest. Cocoa powder on the other hand, is harvested the same way as cacao but heated at a high temperature. This difference in processing helps cacao powder retain its nutrients and antioxidants properties while cocoa powder is more processed, decreasing its nutrients and antioxidants. 

Are the claims made by Store Bought Health Drink Powders True? 

As a mother it’s our duty to provide our child with best nutrition possible. Pick up the boxes of these health drinks and read the ingredients. The first ingredient is the dominant one followed by the second and so on. The dominant ingredients are malt extract or malted barley, sugar, liquid glucose, wheat, soy and vegetable oils. 

If you compare the ingredients of these drinks, you will realize that you do not need this highly addictive sugary fat filled powder to be added to a healthy glass of milk. In simple words, these “so called health drinks” mainly consists of- grain, sugar, processed junk, preservatives, salt, artificial vitamins & minerals which are difficult for kids digestive system to absorb, even the proteins it contains is low quality crap.

Malt extract is made from grain and has the same effect as refined sugar. Main carbohydrates in malt syrup is Maltose that has very high glycemic index even higher than table sugar which will likely not have a gentle effect on your child’s blood sugar levels. It also results to cavities and tooth decay.

Why look for expensive milk powders which are full of synthetic vitamins, minerals, flavors, hidden sugars etc when this simple nutritious easy to prepare drink can solve the purpose. It is also inexpensive and much better nutrition wise. It is never about the quantity of nutrients. It is always about the quality. Dates milk has also been glorified in Ayurveda for centuries. It helps to balance Vata and Pita doshas.

There is no food that is as nutritionally dense as real food. If your kid is a picky eater, train them to eat real food. Don’t let those stupid ads play on your mind and heart. Make sensible choices.

Recipe: serves 1

Ingredients

  • Milk: 1 cup
  • Sticky Dates: 1 or 2 (depends how sweet your child likes it)
  • Almonds: 5 to 6
  • Walnut: 1/2
  • Mixed seeds: 1/2 tsp
  • Cacao powder: 1 tsp

Instructions 

  1. Simply soak sticky dates for 5-6 hours or overnight. It will reduce the heat and will also make dates easy to digest. 
  2. Soak almonds, walnut and mixed seeds overnight.
  3. Add milk in a blender. Chop dates and nuts. Add dates, nuts, seeds and cacao powder to milk.
  1. Blend everything on high speed. Sieve if your child is fussy about small bits coming in the mouth and serve warm or cold.

Variations 

  • If your child is lactose intolerant, then you can make this drink with coconut milk or any other plant based milk of your choice. This can even be made with water
  • You can use nuts of your choice. If you don’t want to use seeds, that’s totally fine too.
  • There are days, I like to add peanut butter along with spice powder to it.
  • You can add more flavor to this drink like pure vanilla extract, all spice powder or cinnamon powder.

I hope your child enjoys this drink as much as my child does. Do let me know in the comments section if you enjoyed reading this and want more such recipes. Stay Healthy! 🙂