Tag: nutrition

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. 😄 The request was made so sweetly, I had to oblige. 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. If you are looking for a veg sandwich recipe with high protein without mayonnaise, try these – a healthier take with the same creaminess level. 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. 

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. 

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.  Add chopped garlic. Sauté till rawness goes. Now add roughly chopped spinach leaves. Sprinkle a pinch of salt and cook till spinach shrinks and water evaporates. 
  • 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. 
  • Take 2 bread slices. Spread hung curd mix generously on one slice. Add some mozzarella cheese on it and top it with another slice. 
  • 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. 
  • 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 😊

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. 

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. 

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. 

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. 

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. 
  • In another bowl, add oil & jaggery powder. Mix it well. Then crack an egg and whisk till jaggery dissolves. 
  • 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. 
  • Serve with a dollop of any nut butter and maple syrup. My favourite is almond butter.

Enjoy 😊

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

Posted on by — 1 Comment

Refreshing Bael Sharbat / Wood Apple Summer Drink

Once upon a time, I couldn’t stand the taste of bael fruit. It was my grandfather’s favorite summer fruit, and he made it a tradition for every child to enjoy bael sharbat during the scorching heat. Those days, bael fruits arrived fresh from our village. Fast forward to urban life, and now I find myself craving these regional delights. I make it a point to visit the local market and grab some bael fruit to whip up the sharbat at least once or twice every summer. Funny how our tastes change with time, isn’t it?

It is very easy to make and it is also very amazing in taste!

Ingredients:

1 ripe bael fruit
Lemon juice (from 1 lemon)
Black salt, to taste
Cold water
Ice cubes
Sugar, to taste
Mint leaves for garnish (optional)

Instructions:

Begin by cracking open the ripe bael fruit and scooping out the pulp. Discard the seeds and any hard parts.
In a bowl, add the bael pulp and cover it with water. Let it sit for 2-3 minutes to soften.
After soaking, strain the pulp through a fine mesh strainer to separate the juice from the fibers.
Add more water to the strained juice according to your desired consistency.

Mix in sugar, lemon juice, and black salt to taste. Adjust the sweetness and tanginess according to your preference.
Stir well until the sugar and salt are fully dissolved.


Fill serving glasses with ice cubes. Pour the prepared bael sharbat over the ice in each glass. Garnish with fresh mint leaves if desired. Serve immediately and enjoy the refreshing and flavorful bael sharbat!

You can make your own bael sharbat at home or you can buy from numerous brands available online as well as offline. In case you are looking for a homemade, preservative free and authentic experience, without getting into hassle of making your own, you can always explore Masala Monk’s Bael Sharbat, which ships all over India.

Bael Sharbat isn’t just a refreshing summer drink; it’s a testament to the timeless wisdom of our ancestors. Unlike sodas and colas that can harm your health, this homemade concoction offers both flavor and nutrition in every sip. By embracing these age-old recipes and prioritizing homemade drinks, we not only honor our culinary heritage but also nourish our bodies with the goodness of nature. Here’s to savoring the simple joys and flavors of life, one glass of Bael Sharbat at a time!

Posted on by — Leave a comment

Coconut/Thengai Dosa- Karnataka Style Spongy Dosa

Karnataka style coconut dosa (Thengai dosai in Tamil) is a flavorful, yummy dosa variety. It is prepared with rice, poha and coconut as the main ingredients.

This dosa is so delicious. The texture is spongy, super soft and totally melt in mouth. Coconut adds a very refreshing taste to this dosa and takes the regular dosa to a whole new level. This is a healthy and a filling breakfast dish which takes only minutes to cook. Adding flattened rice, poha as we call it, makes it fluffier and softer than traditional dosas.

This is my child’s favourite breakfast meal. The first time I made this dosa some 3 years back, my child literally gobbled 4 of these. I made extra batter to last me 2-3 days and in those 3 days all he took was coconut dosa in his school lunch box too. 😄 Even today whenever I make this for breakfast, I see the same excitement on his face.

Traditionally, this is made without adding urad dal, but I added some to add more protein. You can skip it if you like. The softness in this dosa comes from natural fermentation. There is no need to add any leavening agents to it. Fermented dosa offers a wealth of nutritional value, thanks to the fermentation process. When the batter undergoes fermentation, all the beneficial micro-organisms convert sugar and carbohydrates from rice and dal to lactic acid. One of the significant benefits of fermentation is the increased bioavailability of nutrients. Also, the final product becomes easy to digest, making it an ideal choice for those with sensitive stomach or digestive issues.

Batter consistency is the key to the success of this recipe. It should be pouring consistency batter, neither too runny nor thick like idli batter.

Recipe:

Prep time: 10 minutes Cook time: 3 minutes 
Fermentation time: 8-10 hoursServing: makes 10-12 dosas

Ingredients:

  • 1 cup raw Rice
  • 1/2 cup thin Poha/Flattened Rice
  • 1 tbsp Methi/Fenugreek seeds
  • 1/4th cup white split Urad dal
  • 3/4th cup grated fresh Coconut
  • 1 tsp Rock Salt or Himalayan Pink Salt
  • Table Salt to taste
  • Oil or Ghee to cook dosa

Instructions

  • Wash and soak all the ingredients mentioned above except coconut for 5 hours.
  • Now, drain all the water. Add grated coconut and blend the batter to a smooth consistency. Add a little water at a time. Do not make too thin or a thick batter. Make sure everything is well combined.
  • Transfer the batter to a large bowl. Make sure there is some room in the bowl because the batter will rise during fermentation. Add a tsp of rock salt and mix well. Cover and leave the batter for fermentation in a warm place for 8 to 9 hours.
  • After the fermentation the batter will become very frothy. Add salt to taste. Now you can add regular table salt. Mix it very gently till it is well combined. Do not over mix the batter.
  • Heat dosa tawa on a medium heat. Add a ladle full of batter. Spread slightly. Drizzle some ghee or oil around the edges and cover it with a lid for 2 to 3 minutes.
  • Steam the dosa till top has set and the edges have browned.
  • Take it out on a plate and serve it with coconut chutney or sambar.

Fermentation Tips

  • Add rock salt to the batter before fermenting. Rock salt or Himalayan pink salt helps in fermentation. Do not use table salt.
  • Do not skip fenugreek or methi seeds. It is the main ingredient that helps in fermentation.
  • Do not add water in one go. Keep adding little by little to get right batter consistency.
  • Mix the final batter with your hands for 2 to 3 minutes and keep it in a warm place. The warmth of your hand will help in fermentation.
  • If you stay in a dry or cold place, fermentation may take more than 9 hours. You can place the batter in a pre-heated oven.

Storage

Securely seal the container and store the leftover batter in the refrigerator. The lower temperature will slow down the fermentation process, allowing you to use the batter for several days. While fresh batter tastes the best, but you store the batter for 2 to 3 days without compromising on the taste. Beyond that I do not recommend storing the batter. Freezing idli or dosa batter is not recommended. Freezing will lead to change in the texture and taste. Before using refrigerated batter give it a gentle stir to redistribute the ingredients.

Posted on by — 2 Comments

A protein packed summer special buttermilk sattu

Sattu is finally getting the long awaited attention! Sattu is considered a nutritious food. It is a rich source of protein, Sattu powder mixed with buttermilk is a natural and a potent protein shake. According to health experts, it is rich in protein, fibre, calcium, iron, and magnesium. It prevents dehydration and reduces body heat. Below is the step by step recipe of sattu buttermilk.

Ingredients:

2 tablespoons sattu powder
1 cup buttermilk (chach)
1/2 teaspoon roasted cumin powder
1/4 teaspoon black salt
Finely chopped coriander leaves, onion, and green chilies for garnishing


Instructions:

In a jar or bowl, mix together the sattu powder and buttermilk until well combined.
Add the roasted cumin powder and black salt to the mixture and stir until everything is evenly distributed.


If you prefer a smoother consistency, you can blend the mixture in a blender for a few seconds. Taste the sattu buttermilk and adjust the seasoning if necessary, adding more black salt or roasted cumin powder according to your preference. Pour the sattu buttermilk into serving glasses. Garnish with finely chopped coriander leaves, onion, and green chilies.

Serve chilled and enjoy your refreshing sattu buttermilk!

You can make your own sattu at home or you can buy from numerous brands available online as well as offline. In case you are looking for a homemade, preservative free and authentic experience, without getting into hassle of grinding your own, you can always explore Masala Monk’s Sattu Mix, which ships all over India.

Do try the recipe and let me know in comments how it turns out. If you end up adding your own twist and experimenting, let me know as well – maybe I will try it that way and see how it feels.