Tag: weight management

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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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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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Easy Homemade Oats Milk with just One Ingredient- Non Slimy, at last

Oat milk is a creamy, plant-based alternative to dairy milk, rich in fiber and essential nutrients like vitamin D and calcium. It’s a great option for vegans, as it’s free from animal products and is environmentally friendly due to its low water and carbon footprint. Additionally, oat milk is easy to digest and can help lower cholesterol levels, making it a nutritious choice for everyone.

Oatmeal Milk Recipe
Ingredients:
1 cup rolled oats
4 cups iced chilled water


Instructions:
Place the oats into a blender. Add 4 cups of iced chilled water to the blender. Blend on high for about 30-40 seconds until the mixture is smooth and creamy.


Pour the blended mixture through a fine mesh strainer, cheesecloth, or nut milk bag into a bowl or pitcher to remove the oat pulp. Squeeze out as much liquid as possible.

Transfer the oatmeal milk to a clean bottle or jar and refrigerate. Shake well before using.

Oat milk is an excellent choice for individuals with lactose intolerance or those who are allergic to nuts, soy, or gluten. Environmentally, oat milk production has a lower environmental impact compared to dairy and other plant-based. This makes it a sustainable choice for eco-conscious consumers.

How to Make Oat Milk Less Slimy
Here are some tips to help you make smooth, non-slimy oat milk:

  1. Use Cold Water
    Blend the oats with cold water instead of warm or hot water. Warm water can cause the oats to release more starch, leading to a slimy texture.
  2. Avoid Over-Blending
    Blend the oats and water for a shorter duration, typically around 30 seconds. Over-blending can break down the oats too much, resulting in a slimier texture.
  3. Strain Thoroughly
    After blending, strain the oat milk through a fine-mesh sieve, cheesecloth, or a nut milk bag. This helps to remove excess oat particles that can contribute to a slimy consistency.
  4. Use Rolled Oats
    Opt for rolled oats instead of instant oats or steel-cut oats. Rolled oats tend to produce less slime because they have a more consistent texture.
  5. Chill Before Serving
    Chill the oat milk in the refrigerator for a few hours before serving. This can help the milk settle and improve the texture.

By following these tips, you can enjoy smooth, non-slimy oat milk that’s perfect for drinking, adding to coffee, or using in recipes.

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Hummus Veggie Sandwich: A Nutritious and Delicious 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 even a light 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 of the 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!

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The Indian Summer Superfood: Chana Sattu

This super food has existed in our country for decades. Sattu atta or Sattu maavu is familiarly mentioned as a quick breakfast option in many households across India. A staple in Bihar, Jharkhand, West Bengal, Uttar Pradesh, Rajasthan, and Madhya Pradesh, it is cherished and consumed by laborers and farmers.

Sattu, derived from roasted Bengal gram flour, is often hailed as the “poor man’s protein” for its affordability and rich nutritional profile which is now also gaining popularity in urban areas. What earlier belonged to a few states, is now a famous and exotic food ingredient that is easily available even in supermarkets.

Growing up, sattu was not just a food item for me; it was a cornerstone of my childhood memories and experiences. In the bustling kitchen of my Bihari household, sattu was omnipresent, woven into the fabric of our daily lives in countless ways. From savory dishes to refreshing drinks, sattu featured prominently on our dining table, each serving a testament to its versatility and significance.

Interesting History of Sattu

There have been many stories behind origin of sattu. However the most common one is that, Sattu originated in Tibet where it is known as ‘Tsampa’. It was a staple travel food of monks, who traveled long distances in search of enlightenment. It was durable, easy to eat and provided them with required nutrients and energy.

Infact, in the heroic case of the 1999 Kargil War in the Batalik Sector, not many know that the win initially was achieved, courtesy Ladakh Scouts. This unit was instrumental in ensuring that not only the little battalion posted up there got their ammunition and information supply, but food as well— especially Sattu.

Health benefits of Sattu:

  • Rich source of protein: Did you know 100 grams of sattu can give you 20 grams of pure protein? Sattu is made from roasted Bengal gram flour, making it a potent source of plant-based protein.
  • High fiber content: Sattu contains dietary fiber, which aids digestion, promotes bowel regularity, and helps maintain a healthy gut.
  • Low glycemic index: Sattu has a low glycemic index, meaning it causes a slower and steadier rise in blood sugar levels, making it suitable for individuals with diabetes.
  • Nutrient-dense: Sattu is packed with essential vitamins and minerals such as iron, calcium, magnesium, and potassium, which are vital for overall health and well-being.
  • Energy booster: Sattu provides a sustained release of energy due to its complex carbohydrates, making it an ideal pre- or post-workout snack.
  • Cooling properties: Sattu has natural cooling properties, making it a popular choice during hot summer months to beat the heat and stay hydrated.
  • Weight management: Sattu is low in calories and fat, making it a nutritious option for those looking to manage their weight while still feeling satisfied and full.
  • Supports heart health: The fiber, protein, and potassium content in sattu may help lower cholesterol levels, reduce blood pressure, and support cardiovascular health.
  • Boosts immunity: Sattu contains antioxidants and micronutrients that help strengthen the immune system and protect the body against infections and diseases.
  • Promotes bone health: Sattu is a good source of calcium and magnesium, which are essential for maintaining strong bones and teeth, reducing the risk of osteoporosis.

How to select Sattu Flour?

When an ingredient becomes more popular, brand race starts to put their stamp on the product which is in demand. In this race, selecting a good brand becomes challenging. Go for indigenous variety of channa that is stone ground to a fine powder. Indigenous pure variety is easy to digest while being a source of insoluble fibre. Traditional stone grinding process preserves the natural taste, aroma, and nutritional benefits of the chana, making it a more authentic and a wholesome choice. You can explore Masala Monk’s Sattu Mix which is made from pure channa and is stone ground sattu flour.

Ways to incorporate Sattu in your lifestyle 

  • Simple Sattu Drink: This one is effective, easy and you just need a few ingredients to make this recipe. It is an easy fussy free recipe which will keep you hydrated in summer heat. All you need to do is mix sattu, lemon juice and some spices in a glass of water. Stir it well and drink this nutritious drink. For the full recipe, click here
  • Sattu Parantha: A staple in Bihar, sattu parantha is delicious and so easy to make, and you can pair it with curd and pickle. Just make simple filling with sattu, onion, green chillies and spices. Then add the filling in the middle of your parantha dough and cook. Check out the full recipe here. 
  • Buttermilk Sattu: Sattu is a rich source of protein and when mixed with buttermilk it is a natural and a potent protein shake. This drink is a quick escape from the sweltering summer heat and a refreshing twist on a classic drink that’s both easy to make and high in protein. Click here for full recipe.
  • Sattu Cheela (Pancake): A good and nutritious breakfast recipe, sattu cheela is easy to make. For this, you need is a mix of besan, sattu, spices and vegetables of your choice. It is simple protein rich breakfast recipe. Know how you can make this iron rich too. Check the recipe here.
  • Sattu Porridge: Sattu Porridge is a wholesome and nutritious breakfast option that combines sattu with creamy milk and a touch of natural sweetness. This hearty porridge provides sustained energy and keeps you feeling full and satisfied throughout the morning. With its easy preparation and customizable toppings, it’s the perfect way to start your day on a healthy and delicious note! Click here for detailed recipe.
  • Sattu Chokha: It is a humble yet flavorsome dish. With no cooking involved and no intricate techniques required, it’s a true testament to the beauty of minimalism in cooking. Made primarily from sattu, this dish celebrates the natural flavors and nutritional benefits of its core ingredient. Mixed with an array of aromatic spices and fresh ingredients like onions, green chilies, and coriander leaves, Sattu Chokha is a delightful medley of textures and tastes. Click here for full recipe.