Mango Shake
The king of fruits “Mango” is loved by everyone. It is enjoyed in summer. Many dishes can be made with this king of fruits. Dishes such as Ice cream, pudding, cake, salad, juice, milkshake, custard, pie and more. I am sharing with you all the recipe for Mango Milkshake – the way I make it at home.
Milkshakes are very quick to make and are very healthy. You can make them with the fruit of your choice. Some fruits are sour and so while making a milkshake use chilled milk or ice so that they do not react with milk and curdle it.
I have used ripe mango for the milkshake and cashew nut powder to make it thick and creamier. Some people prefer using vanilla ice cream. However, I do not want to add more calories to this yummy treat and so I have used low-fat milk and cashew nut powder. You can also add milk powder to the milkshake if you want to avoid using cashew nut to make milkshake thicker.
If you do not have fresh mango, use frozen ones. Back in India, I preferred using alphonso mango to make the milkshake. I love the flavor of Alphonso. However, you can use any available mango variety. Here in Sydney, we get Kensington pride and R2E2 which are sweet in taste and have a nice flavor. I use them.
For a vegan version, use almond milk or plain soy milk instead of regular milk. This milkshake is gluten-free.
It is a good source of energy for people who observe fast and do not eat the entire day.
Below are some other recipes using the king of the fruits “mango”
Mango Peach Smoothie with grounded flaxseeds.
So friends, do try the mango milkshake and enjoy it at any time of the day. Do not forget to share your views and comments below!
Mango Shake
Mango Shake is a very quick healthy treat blended with the goodness of fresh mangoes. No cooking is needed. Just blend all the ingredients together and your delicious treat is ready within minutes. It is gluten-free and can be consumed while fasting.
Servings: 2 glasses
Calories: 264kcal
Ingredients
- 1.5 cup milk I have used low fat milk. Use chilled milk
- 1 tbsp sugar Or as per taste. I have used raw sugar.
- 1 cup mango ripe cut into pieces. I prefer using alphonso.. Here we get Kensington Pride and R2E2
- 2 tbsp cashew nut powder
- 6 cashew nut for garnishing
- mango cut mango pieces for garnishing
- ice cubes for serving if you want more chilled.
Instructions
- In a mixer jar or blender, add chopped mango, cashew nut powder, and sugar.
- Add milk and blend until smooth.
- Pour in the serving glass. Garnish with mango pieces and cashew nut. Serve chilled.
Nutrition
Calories: 264kcal | Carbohydrates: 31g | Protein: 9g | Fat: 12g | Saturated Fat: 4g | Cholesterol: 18mg | Sodium: 81mg | Potassium: 475mg | Fiber: 1g | Sugar: 27g | Vitamin A: 1190IU | Vitamin C: 30mg | Calcium: 216mg | Iron: 1.1mg
Masoor Bread
Baked homemade bread is yummy, tasty, healthy and most importantly preservative free. I want to try my hands on baking different types of bread with different ingredients.
Masoor Dal (whole red lentil)is a very important part of the vegetarian diet in Indian Cuisine.
Masoor Dal contains a high level of protein. It also contains fiber, folate, vitamin B1, and minerals. It helps to lower the cholesterol and helps in managing blood sugar. It is a good source of calcium, potassium, and iron. It is rich in antioxidants.
I love cooking masoor dal and enjoy it with jowar roti. But children are fussy eaters. They cannot eat some veggies, fruits or pulses like we eat. This happens with my son. He will not enjoy the masoor dal cooked regularly at home. But being a mom, I want him to have nutritive masoor (whole red lentil). So I try making different variations with masoor so that he can have it happily. I try making masoor sheekh kebab, Tikki, idli, dosa and dhokla with it. I understand this requires extra effort but I feel rewarded and happy when he enjoys the different variations and innovations.
My son loves bread and so this time I thought of making a bread with masoor.
I have used all purpose flour. The bread came out super moist, soft and had nice nets formed in it. After this success, I am planning of making this bread using whole wheat flour to make it event more healthy.
I have followed the same steps as for making normail bread such as activating the yeast, kneading the dough with activated yeast for 10 minutes, keep the kneaded dough for the 1st rise (1st proving) for 1 hour and 2nd rise (2nd proving) for 45 minutes and then baking.
Here I wanted to make a braided bread. After the first rise, you can directly roll the dough into a log and keep it in a greased loaf tin. Keep it for 2nd proving to rise for 45 minutes and then bake. The other way is that you can shape your bread and make different designs and patterns. I decided to make the braided bread. I made braids from the dough and then kept it in the loaf tin. That was my mistake – I should not have kept the braided bread in the greased loaf tin. After the 2nd proving, the bread rises and it will stick to the edges of the tin. So the shape of the braided bread got distorted and it became more like a loaf.
I baked the bread and it came out perfect and could be cut into nice slices. I was happy with the outcome. I will try making braided bread again and will keep it outside the tin.
To learn to make braided bread check my recipe for Whole Wheat Braided Bread.
Serve the Masoor bread with hot tea or coffee or with a hot soup for a nice dinner. I also made butter sandwich with it for my son’s lunch box the next day and a peanut butter veggie sandwich for my husband’s mid-day snack at the office. I enjoyed it toasted with little butter.
So friends do try this variation of baking a regular bread by using whole red lentil (masoor) and please do share your reviews and comments below.
Masoor Bread/Whole Red Lentil Bread
Masoor bread is a variation of regular bread and is made by kneading flour using boiled whole red lentil (masoor) along with parsley and spices. It is super soft, moist and flavorful. Just cut it into slices and enjoy with a cup of tea, coffee or hot soup.
Servings: 1 loaf
Calories: 1606kcal
Ingredients
- 1 cup whole red lentil masoor (boiled and mashed)
- 2 cup all purpose flour maida
- 1 tsp salt
- 1 tbsp milk powder
- 2 tsp dry instant yeast (a sachet of 7 gm) if using active dry yeast then use 1 tbsp and fresh yeast 2 tbsp
- 1/2 cup luke warm water
- 1 tbsp sugar
- 2 tsp dried parsley
- 1 tsp red chili powder
- 1 tsp black pepper powder
- 2 tbsp olive oil or any flavorless refined oil or butter
- 1 tbsp flax seeds to sprinkle on top of bread while baking
- 1 tbsp milk for brushing the bread
- 1/2 tsp oil for greasing the bowl
- 1 tsp butter for applying on top of bread after baking
Instructions
- Heat water to lukewarm. Add sugar and mix well. Empty the packet of instant dry yeast. Mix well. Cover and keep it in a warm place for the yeast to activate for 10 minutes. I kept it in the microwave.
- In a big mixing dish, add all purpose flour (maida), boiled and mashed whole red lentil (masoor), milk powder, oil (add 1 tbsp and save the other), parsley, salt, red chili powder, and black pepper powder. Mix them well.
- After 10 minutes the yeast is activated and is risen and become frothy.
- Make a well in the center of the flour. Pour the activated yeast mixture.
- Get the dough together. It will be sticky.
- Now start kneading the dough. Knead it in a vertical direction with help of your palms and then bring it together and knead again in the vertical direction for 10 min. The dough should be sticky. ( If it becomes too sticky add the extra flour gradually till all the dough comes together.)
- After 10 min the dough will all come together and will look as shown.
- Smoothen the dough by applying the remaining oil.
- Grease a big bowl with oil. Put the kneaded dough in it. Cover it with a cling wrap and put it for rising in a warm place. (I kept it in a microwave). Keep it for one hour. This is the first proving of dough.
- After one hour the dough will double in size. Remove the cling wrap.
- Lightly punch the dough down with your fist. (This process will remove the air and bubbles from the dough.)
- Get together the dough on a work surface and roll it in a circle. Then start folding the edge inward and make a roll. Put this rolled log in the greased loaf tin. Cover and let it rise for 45 minutes. This is 2nd proving. I wanted to make a braided loaf and so I divided the dough into three parts as shown.
- Rolled thin into three logs. Start making braids. Pinch one end together. Now first overlap the left side roll on the middle dough. Then the place the right roll over the left overlapped roll. Now take the middle roll on left side and bring it up for overlapping the right roll. take the left roll and overlap on the middle roll and continue further this way making the braids.
- The braided log is ready.
- Put the log in the greased loaf tin. Cover and keep it for 2nd proving i.e. for rising for 45 minutes in a warm place.
- After 45 minutes the dough rises. (I should have kept the braided dough out and not in the loaf tin to retain the shape of the braids).
- Brush with milk over the top surface. Sprinkle the flax seeds.
- Now preheat the oven to 200 C. Bake the loaf in the tin for 25 min or till golden. Remove the tin and let it cool. Apply butter on the top edge while still hot. It gives a nice glaze to the bread.
- After the tin is cooled, unmould the baked bread. (Since I kept the braided bread in the tin, it lost its shape and after rising became like a loaf).
- Cut into slices and enjoy with butter, hot tea, coffee or soup. I also made butter sandwich and gave my son for his lunch box the next day. Andy my husband a peanut butter veggie sandwich.
Nutrition
Calories: 1606kcal | Carbohydrates: 251g | Protein: 50g | Fat: 45g | Saturated Fat: 9g | Cholesterol: 19mg | Sodium: 2466mg | Potassium: 1232mg | Fiber: 27g | Sugar: 19g | Vitamin A: 995IU | Vitamin C: 4mg | Calcium: 194mg | Iron: 19mg
Kiwi Juice
Kiwi is the national fruit of New Zealand. It was first found in China. It was known as Yang tao then. Missionaries brought the kiwi fruit to New Zealand only in the early 20th century. It gained such popularity in the country that it started being cultivated commercially and was marketed as ‘kiwi’ (bearing a close resemblance to their national bird).
Research shows that this exotic fruit has highest Vitamin C content. It has five times more vitamin C than lemon and oranges. Besides this, the fruit is rich in dietary fiber, aids digestion, is rich in folate and is a powerhouse of minerals and vitamins.
Try to use Kiwi more in your diets. You can use it in salads, decorating cakes and puddings, smoothies or juices.
It is refreshing and healthy to have fresh fruit juices. Decorate the serving glasses and not only the kids but also the elders would be tempted to drink the healthy juices.
Kiwifruit is little tangy and so the juice is balanced with sugar and rock salt.
My mother in law (Geeta Shah) had made this refreshing juice and we enjoyed it on a hot summer afternoon.
Use soft and ripe kiwi for the juice. The juice will have the seeds. If you do not want them then you can strain the juice before serving.
For parties, you can make this juice in advance and refrigerate in a glass jar. Serve chill in the decorated glasses. You can also serve the juice in the tall glasses adding lemonade to it. It will be sweet and tangy fizzy drink.
So friends, make this juice and serve to your dear ones. Cheers !!
I would love to hear your comments soon.
Kiwi Juice
A very refreshing juice packed with high Vitamin C and is a powerhouse of Vitamins and minerals. It is a very quick and easy to make.
Servings: 4 glass
Calories: 58kcal
Ingredients
- 3 kiwi washed, peeled and chopped. Cut some into slices for garnishing
- 4 tsp sugar I have used raw sugar
- 1 tsp rock salt sanchal
- 1/2 tsp cumin seed powder roasted
- 1/2 cup water for blending the juice
- mint leaves for garnishing
- ice cube if you want chilled juice
Instructions
- Wash and chop the kiwi
- Peel and chop the kiwi into small pieces.
- Put it into juicer or mixer. Add water and blend.
- Add sugar and blend the juice to smooth.
- Remove in a bowl. Add rock salt and cumin seed powder. (if you do not want seeds, strain the juice).
- Mix well.
- Garnish the serving glass with kiwi slices and mint leaves. Pour the juice into the glasses and serve. Cheers!!
Nutrition
Calories: 58kcal | Carbohydrates: 14g | Sodium: 585mg | Potassium: 212mg | Fiber: 2g | Sugar: 10g | Vitamin A: 60IU | Vitamin C: 63.3mg | Calcium: 23mg | Iron: 0.4mg
Carrot Raita
Raita is an accompaniment to the main dish and is made by combining yogurt/curd/dahi with vegetables, fruits, nuts or gram flour balls (boondi). The vegetables used are either raw or cooked. The raita can be made using cucumber, bottle gourd, beetroot, tomato, onion, carrot, grapes, pineapple, guava, pomegranate, spinach or pumpkin. Spices such as salt, pepper, roasted cumin powder, red chili powder, rock salt are added to flavor the raita. Fresh ginger, green chili, mint, and coriander give more flavor to the raita. Raita is often served with spicy curries, kebabs, biryani or some stuff parathas. It is often made in my house during summers. My husband loves different types of raita and loves to take them in his lunch box to office.
As per Wikipedia, the word raita is derivative or portmanteau of the Sanskrit word rajika, meaning black mustard (rai), and tiktaka, meaning sharp or pungent. Hence many raitas use ground mustard seed powder or mustard seed tempered in the oil.
I have made carrot raita using fresh curd with grated carrot. Mustard seed powder gives a very unique flavor to the raita. To get the crunch while eating raita I have added peanuts and walnuts. I like to add chopped dried apricots to the raita. Since I did not have them I have used raisins. Carrot and raisins make a good combination. My husband likes to have this raita for small hunger pranks in the office since it has nuts and raisins which satisfies the small hunger.
Carrot raita is gluten-free.
Make this simple and quick raita and please share your views and comments with me.
Carrot Raita
Carrot Raita is made by combining yogurt with grated carrot, raisins, roasted peanuts, walnuts, salt, sugar and mustard seed powder. It is a healthy accompaniment and can be served with spicy Indian curry or biryani. It is gluten-free.
Servings: 2 people
Calories: 195kcal
Ingredients
Instructions
- In a bowl take yogurt and add sugar to it. The yogurt/curd/dahi should be fresh and not sour. Keep ready the grated carrots, peanuts, raisin and walnuts.
- Add the mustard seed powder to the yogurt. (Mustard seed powder can be made by grinding mustard seeds in the grinder or mortar and pestle). I prefer to grind them in the mortar pestle.
- Add the raisins, peanuts and chopped walnuts to the yogurt.
- Add the grated carrots.
- Add salt and mix well. The raita is ready to serve. Garnish with raisins and walnuts.
- Serve raita with pulao, rice, as a dip with some crackers, thepla, or as an accompaniment with the dish.
Nutrition
Calories: 195kcal | Carbohydrates: 20g | Protein: 7g | Fat: 10g | Saturated Fat: 3g | Cholesterol: 15mg | Sodium: 80mg | Potassium: 413mg | Fiber: 2g | Sugar: 11g | Vitamin A: 5215IU | Vitamin C: 2.4mg | Calcium: 169mg | Iron: 0.6mg
Eggless Healthy Beetroot Muffins
I love making healthy, eating healthy and encouraging everyone to eat and cook healthy.
Nowadays my son hates eating beetroot in salads. So then instead of forcing him to eat the beetroot, I thought of making muffins out of it. He was thrilled and happy and enjoyed eating the muffins and has requested me to make more.
Yes, these beetroot muffins came out very well. The milk powder gave a rich creamy flavor to the muffin. Beetroot gave the natural red color to the muffin.
These muffins are healthy as they do not have any maida(all purpose flour) or butter. I have used whole wheat flour and oats. I have ground the quick oats to a powder in a grinder. I have used oil in place of butter. This also helps to keep the muffin moist and soft even if they are refrigerated. The oil, unlike butter, does not get hard after refrigeration. Always use any flavorless refined oil for baking. It does not give a smell to the baked products.
Since the muffins are eggless, I have added vinegar to it. I had apple cider vinegar and hence used it. You can use normal white vinegar. I have used raw sugar to make the muffin healthier. You can use regular sugar. Vanilla essence enhances the aroma of the muffins.
I have used around 3/4 cup of water to make the batter. However, you may require adding a couple of tablespoon of water to adjust the batter consistency since some wheat flours absorb more water. So adjust the consistency of batter by adding little more water if required. The batter should be of dropping consistency.
The muffin came out soft and moist. The taste of the muffin is very delicious and kids will not find out that it is made from beetroot.
I have made the muffins again. This time I did not have oats in the house. I did not want to use plain flour or maida. So I have used the sorghum (jowar) flour in place of oats. The rest ingredients and procedure remains the same. Below is the picture of muffin made from sorghum flour. The muffins came out so nice with a soft and moist texture.
Including beetroot in my son’s diet is easier now. The muffins can be packed in the lunch boxes and are a delicious healthy treat with a cup of tea or coffee. Decorate them with icing of your choice and they will be the ultimate crowd-pleaser.
So dear friends, do try out this healthy recipe and please share your comments and experience.
Eggless Healthy Beetroot Muffins
Eggless Healthy Beetroot Muffins are made from whole wheat flour and oats. It has no all purpose flour (maida), no butter, no eggs. It is packed with the goodness of beetroot and is perfect to have with a cup of tea or coffee. Kids love it in their lunchboxes.
Servings: 12 muffins
Calories: 194kcal
Ingredients
- 1 cup whole wheat flour
- 1/2 cup powdered oats I have ground the quick oats in a grinder
- 1/2 cup milk powder
- 1/2 cup sugar I have used raw sugar
- 2 beet root boiled and grated
- 1 tsp baking soda
- 1/2 tsp baking powder
- 1/8 tsp salt a pinch
- 1/2 cup refined oil any flavorless oil
- 1 tsp vanilla extract
- 1 tsp vinegar I have used apple cider vinegar
- 3/4 cup water or a tbsp more to adjust the consistency of batter
Instructions
- In a bowl sift dry ingredients - whole wheat flour, powdered oats, salt, baking powder and baking soda three to four times.
- In another bowl add oil, sugar and milk powder. Beat them well with a hand whisk till the sugar dissolves and the mixture becomes lighter.
- Add vinegar to it and let it stand for 5 minutes. In the meantime line the muffin tray with liners.
- Now add the boiled and grated beetroot and vanilla essence.
- Mix them well.
- Add the sifted dry ingredients into batches and gently mix.
- Add water and mix.
- The batter should be of dropping consistency. Add a tbsp of more water if required.
- Pour the prepared batter into the liners. Pour 1/4 cup of batter into each liner or fill with the spoon.
- Bake in a preheated oven @180C for 20-25 minutes or till the toothpick, when inserted, comes out clean.
- The muffins are ready. Cool them on a wire rack and serve. They can be refrigerated for a week or frozen up to 2 months.
- The muffins look so beautiful and bright in color.
- They are so moist and soft.
Nutrition
Calories: 194kcal | Carbohydrates: 21g | Protein: 3g | Fat: 11g | Saturated Fat: 1g | Cholesterol: 5mg | Sodium: 160mg | Potassium: 184mg | Fiber: 1g | Sugar: 11g | Vitamin A: 55IU | Vitamin C: 1.2mg | Calcium: 65mg | Iron: 0.7mg
Strawberry Pomegranate Juice
Fresh fruit juices are always good to have. They are very easy to make and contain more nutrients than packed juices. They do not contain any preservative and hence are very healthy.
This is the recipe for strawberry pomegranate juice.
Strawberries are an excellent source of vitamins C and K and provide a good dose of fiber, folic acid, manganese, and potassium. Pomegranate is a good source of antioxidant, Vitamin C, E, K (aids digestion), folate and potassium. They help to lower blood pressure.
The juice is therefore rich in antioxidants, vitamins, and minerals. It helps to detoxify the body and build up the immunity of our body.
It does not require any additional sugar and hence is sugarfree. However, you can use honey.
You can have this juice plain or can add some rock salt (sanchal) and cumin powder.
My mother-in-law (Geeta Shah) had made this juice when she was in Sydney. We enjoyed this juice as a substitute for afternoon tea. It was refreshing to have it on a hot afternoon.
If you have the seeds of pomegranate ready, the process of making the juice is quicker. We clean and keep the pomegranate seeds refrigerated in an airtight container. It becomes easy to use then. The seeds of pomegranate can be refrigerated for 7-8 days and they remain fresh.
So friends try this simple, healthy and nutritious juice and please share your comments with me.
Strawberry Pomegranate Juice
Strawberry pomegranate juice is a very refreshing juice made from fresh strawberry and pomegranate. It is sugarfree, vegan, gluten-free. It is also good to be consumed while fasting (upwaas).
Servings: 4 glass
Calories: 74kcal
Ingredients
- 2 cup pomegranate seeds
- 6 strawberry washed and chopped. chop one strawberry into slices for garnishinh
- 1 tsp rock salt sanchal (optional)
- 1/2 tsp cumin seed powder roasted (optional)
- 1/4 cup water if required to blend into juice
- 10 ice cubes if you want to have chilled juice
Instructions
- In a bowl take the seeds of pomegranate and strawberry. Put it into a mixer/grinder or blender. Blend to smooth adding water if required.
- Strain the juice through the strainer in a bowl. Press and strain. Discard the seeds.
- Add the rock salt and cumin seed powder. Mix well. ( If you want to have plain juice, skip adding rock salt and cumin seed powder).
- Garnish the serving glasses with the strawberry slices. Pour the juice in them and serve. Chill the juice for sometime if you want to have it chilled or add some icecubes.
Nutrition
Calories: 74kcal | Carbohydrates: 16g | Protein: 1g | Fat: 1g | Sodium: 586mg | Potassium: 221mg | Fiber: 3g | Sugar: 12g | Vitamin C: 19mg | Calcium: 11mg | Iron: 0.5mg
Baked Sweet Potato Nachos
Sweet Potatoes are a great source of vitamins and minerals such as Vitamin A, C, and potassium.
They have a great taste, are starchy and can be enjoyed baked, roasted, grilled, steamed or fried.
Sweet potato also tastes good in the traditional curries. Click below for other recipes that have the sweet potato.
Sabudana Thalipeeth/Sago Pancake
I also make baked sweet potato fries, sweet potato rosti (my son loves them), sweet potato cake, sweet potato roti during upwaas (fast). I will share their recipes soon.
I have seen restaurants offering baked sweet potato nachos under the vegan and gluten-free diet. Since the dish does not have any flour chips, cheese, and sour cream, it is low in calories too. I always like this kind of low-calorie dishes and so I made sweet potato nachos at home. It was a hit!! My husband loved them. My son can’t resist eating the crispy sweet potato chips.
Get the good tubular even size long sweet potato. Wash it and then peel and slice it very thin. If you have a slicer, it results in making slice quicker. Arrange the slices on a baking tray and brush it with the oil. Now bake them in the preheated oven at @190 C for 25-30 minutes flipping them in between. Once done remove and let it cool. It will become crispy once cooled. The crispy chips can be seasoned with salt, pepper, and paprika.
To make nachos, just arrange them on a serving plate. Put the kidney bean mixture over it and top with salsa and guacamole. Serve it immediately and impress your guests.
Health bhi aur taste bhi!
I hope you like this recipe and am eager to hear your comments and please share your experience after you make it.
Baked Sweet potato Nachos
Baked Sweet Potato Nachos is a very healthy appetizer. Here Corn nachos are replaced with baked sweet potato chips, It is then arranged in a serving plate and topped with kidney bean mixture, salsa, and guacamole. It is very delicious, glutenfree and vegan.
Servings: 4 people
Calories: 268kcal
Ingredients
For Sweet Potato chips
- 2 Sweet potato washed ,peeled and cut into thin round slices
- 2 tsp oil to brush on the slices
Kidney bean mixture
- 2 tsp oil
- 1 small onion finely chopped
- 1 garlic clove finely chopped
- 1 medium tomato finely chopped
- 2 tsp Mexican seasoning powder
- 1 cup kidney beans boiled
- 1/4 cup water
Salsa
- 1 small onion finely chopped
- 1/2 red capsicum finely chopped
- 1 small green capsicum finely chopped
- 1 small tomato deseeded and finely chopped.( the pulp can be used in making kidney bean mixture)
- 2 tbsp coriander washed and finely chopped
- 1 tsp cumin seed powder roasted
- 1 tsp red chili powder i have used kashmiri red powder . you can also use ground paprika
- 1 tsp black pepper powder
- 1 tbsp lemon juice
- salt as per taste
Guacamole
- 1 avocado chopped
- 1/2 tbsp lemon juice
- 1 tsp black pepper powder
- 1/2 tsp cumin seed powder roasted
- salt as per taste
Instructions
For Sweetpotato chips
- Wash and peel the sweet potatoes. Cut into thin round slices around 1mm thick. Arrange them on a baking tray lined with butter paper. Brush the slices with oil. Bake in the preheated oven @190 C for 30 minutes or till golden and edges turn crisp. Flip them in between.
- Remove in a plate and let them cool. After cooling they will become crispy.
Kidney bean mixture
- Heat oil in a pan. Add garlic and onion and saute till translucent.
- Add the tomato and cook till it becomes soft and pulpy.
- Add the Mexican seasoning powder. (If you do not have you can use 1 tsp red chili powder, 1/2 tsp cumin powder, 1/2 tsp black pepper powder).
- Add boiled kidney bean mixture and salt and mix well. Add 1/4 cup water and cook till the mixture thickens.
Salsa
- In a bowl mix chopped onion, red capsicum, green capsicum, deseeded tomato. Add salt, red chili powder, cumin seed powder, black pepper powder.
- Mix well and add lemon juice and chopped coriander. Mix well. The salsa is ready . Keep aside.
Guacamole
- In a bowl add chopped avocado. Add lemon juice, black pepper powder, cumin seed powder and salt.
- Mash with the potato masher or fork till smooth. Guacamole is ready. Keep it aside.
Assemble and serve
- Arrange the baked crispy sweet potato slices on a plate. Put the kidney bean mixture over it.
- Top with Salsa and guacamole. The baked sweet potato nachos are ready.
- Serve it immediately.
Nutrition
Calories: 268kcal | Carbohydrates: 35g | Protein: 7g | Fat: 12g | Saturated Fat: 1g | Sodium: 58mg | Potassium: 845mg | Fiber: 10g | Sugar: 6g | Vitamin A: 10180IU | Vitamin C: 52.6mg | Calcium: 62mg | Iron: 3.2mg
Grilled Spinach And Corn Sandwich
We all prefer eating something warm and cheesy on chilled winter evenings. Friends, winter has set in Sydney. It’s cold and chilly here!!
My friend and her husband (originally from Coorg, India) came over to our house with their son for a cup of tea. Her son and Aarav are schoolmates and so they wanted to play together. We thought the kids will have a good time playing and we will chat with a hot cup of tea. I thought of making grilled spinach and corn sandwich for the chilly evening.
Spinach goes well with corn. The taste is enhanced with the addition of garlic and onions and it becomes rich by creamy and cheesy white sauce.
The filling is very easy and quick to make. All you need to do is to saute garlic, onion, corn, and spinach and then add flour and milk to it to make the white sauce. In the end, add the cheese to the thickened mixture. I have added less cheese. To make it more cheesy add 1/2 cup of cheese. Add salt accordingly as the cheese already has salt. I have used more spinach as I wanted my filling to be packed up with it. You can instead use half the quantity of spinach. Since I avoid the white bread, I have used wholemeal bread. My son does not like corn and so I had added small paneer pieces for him and his friend. I had served kids sandwiches with hot mix tomato and veggie soup. I will share the recipe for the soup soon.
The sandwiches came out nice and crispy and we enjoyed them with a hot cup of tea and lots of chit-chats. A very good and warm evening spent together!!
Enjoy making this sandwich for your breakfast, snack, afternoon tea or a one-meal dish.
Grilled Spinach And Corn Sandwich
Grilled spinach and corn sandwich is a toasted sandwich made with a very creamy and cheesy filling made from spinach, corn, flour, milk, and cheese. It is flavored with garlic, salt, pepper and red chili flakes. It is very quick to make and nice to serve on a warm evening with tea or soup.
Servings: 6 sandwich
Calories: 216kcal
Ingredients
- 25 g butter
- 2 cloves garlic finely chopped
- 5 cup spinach washed and finely chopped. I prefer using more spinach in my sandwich . However you can use less if you want.
- 1 cup sweet corn boiled
- 1 small onion finely chopped
- 2 tbsp all purpose flour maida
- 2 cups milk i have used low fat milk
- 1 tsp red chili flake or as per the spice level required
- 1 tsp black pepper powder
- 1/4 cup cheese
- salt to taste
- 12 slice wholemeal bread you can use white bread too
- 12 tsp butter for applying while grilling
- green chutney to serve
- ketchup to serve
Instructions
- Heat a pan. Put butter and let it melt. Add chopped garlic and saute for a minute.
- Add the chopped onion and cook till translucent.
- Add boiled corn and mix well.
- Add the chopped spinach and cook till it shrinks.
- Add flour (maida) and saute for 2 minutes.
- Add milk. Mix well .
- Add seasoning - salt, red chili flakes and black pepper powder. Mix well.
- Simmer and cook the sauce till it thickens stirring constantly.
- Once the mixture thickens, add the grated cheese and mix well.
- The spinach and corn filling is ready. Remove in the bowl and let it cool.
- Preparing sandwich- Take a slice of brown bread. Apply 2 tbsp of filling over it evenly.
- Cover with another slice of bread and apply butter over it. Similarly, make another sandwich.
- In the griller, place the buttered side of the sandwich facing the griller.
- Apply butter on the top slices.
- Grill and cook sandwich till golden and crisp in the griller. If you do not have griller or toaster you can cook on the flat pan.
- The sandwich is ready. Remove and cut diagonally.
- It looks so creamy and crispy.
- Serve it hot with chutney and ketchup.
Notes
I have used more spinach. You can use half the quantity of spinach. I have used less cheese. To make it more cheesy you can use 1/2 cup of cheese. I have used a combination of mozzarella cheese and cheddar cheese. You can use the entire mozzarella cheese. If you do not have mozzarella cheese use processed cheese. The chili flakes can be adjusted as per the spice level required. I have used wholemeal bread. You can use white bread.
Nutrition
Calories: 216kcal | Carbohydrates: 13g | Protein: 5g | Fat: 16g | Saturated Fat: 9g | Cholesterol: 43mg | Sodium: 191mg | Potassium: 326mg | Fiber: 1g | Sugar: 5g | Vitamin A: 3045IU | Vitamin C: 9.7mg | Calcium: 158mg | Iron: 1mg
Grilled spinach and corn sandwich
Palak Aloo Paneer Rolls Wraps
Wraps are made with a big roti /tortilla as a base. They are then filled with patty, rolls, shredded salad and some sauces.
I had made Aloo paneer rolls and palak parathas earlier. I generally have coriander pesto refrigerated in my kitchen. I had shared the recipe for making aloo paneer roll, spinach paratha, coriander pesto. Click below to get the full recipe:
Palak paratha (spinach flatbread)
I thought of making something interesting from it for my son. He has now started eating wraps and sometimes makes them on his own using cucumber, beetroot, and tomatoes in the whole wheat roti. So then thought of making this wrap.
I have made them using palak parathas as a base. Apply coriander pesto, placed the aloo paneer roll, drizzled some ketchup over it along with cheese. Then roll them together and cut it in half and serve. You can use plain roti, maize roti, tomato roti or any roti of your choice for making a wrap. Then fill them with the patty of your choice or some salads. The chutney can be any of your choices- Indian taste will require coriander garlic chutney, Italian some basil pesto, Mexican salsa, Asian some Szechwan sauce. You can customize your wrap with the choice of your spread, sauces, and fillings and can enjoy them.
This can also be carried with us for our picnic. Just pre-plan and make all the ingredients required in advance. Pack them and carry them. At the picnic mat just make them quickly and enjoy the healthy and tasty quick picnic dish.
You can involve your kids while making it and I am sure they are going to love and enjoy the process.
Palak Aloo Paneer Rolls Wraps
A quick dish which can be served as a snack or made for picnic dish if you have palak paratha, aloo paneer rolls, corainder pesto, ketchup and cheese ready.
Servings: 8 wraps
Ingredients
- 8 aloo paneer rolls
- 8 palak parathas
- 1/2 cup coriander garlic chutney
- 1/2 cup ketchup
- 1/2 cup cheese shredded
Instructions
- Heat the aloo paneer rolls in the pan.
- Gather the spinach parathas
- Remove the coriander pesto in a bowl
- On a cooking board take one paratha. Apply 2 tbsp of coriander pesto on it.
- Place the heated aloo paneer roll. Apply one tbsp of ketchup over it. Sprinkle shredded cheese over it.
- Roll the wrap folding from both the ends as shown.
- Cut it into half and serve.
Quinoa Veggie And Corn Salad
Quinoa has been in demand in recent years. So, then, what is this “Quinoa”? Quinoa is a protein-packed grain and is the best alternative to starchy grains such as wheat and rice. It looks like a small bead similar to other millets or couscous. Quinoa is also a good source of iron, magnesium, vitamin E, potassium, and fiber.
Quinoa is very versatile and has a nutty flavor when cooked. It goes well with any ingredient. It is very easy to cook Quinoa. Quinoa seeds have a naturally bitter outer coating. So it is best to rinse and soak for 10 minutes prior to cooking. To cook 1 cup Quinoa: place the rinsed, soaked and drained quinoa with 2 cups of water in a saucepan and bring to boil. Reduce heat, cover pan and cook until all the water is absorbed. It will take approximately 15 minutes. Let it sit for 5 minutes. Fluff with a fork and serve.
My husband and I like to eat just salad for lunch once or twice a week. Salad helps to detoxify the body and we can get a good portion of veggies in it. We like to experiment and enjoy our salad with different ingredients.
I have shared earlier the recipe of Quinoa Masoor Salad/ Quinoa Whole Red Lentil Salad.
My today’s salad recipe includes quinoa, boiled corn veggies such as tomato, capsicum, cucumber, carrot. I have added red grapes. It gives nice taste and color. You can use green or black grapes too. I love adding nuts to the salads. I have added almonds and roasted salted peanuts. The dressing is made with olive oil, lemon juice, paprika powder, garlic powder, dried mixed herbs, salt, and pepper.
This salad is very good to be packed in lunch boxes for office or for a potluck or picnic. Just mix all the ingredients together and pack the dressing separately. While serving the salad mix the dressing and serve.
Do try this simple, quick and nutritious salad and enjoy it as a one meal dish. It is also good for gluten-free and vegan.
I will love to hear comments from you.
Quinoa veggie and corn salad
Quinoa Veggie and corn salad is a very simple, easy and nutritious one meal dish made using cooked quinoa, boiled sweet corn, veggies, grapes, and nuts. It is packed with protein, fiber, vitamins, and minerals. It is gluten-free and Vegan
Servings: 2 people
Calories: 405kcal
Ingredients
- 1/2 cup quinoa soaked and cooked
- 1/2 cup sweet corn boiled
- 1 big tomato washed, deseeded and chopped finely
- 1 small green capsicum washed and chopped finely
- 1 cucumber washed and chopped finely
- 1 carrot washed and chopped finely
- 1/4 cup red grapes washed and cut into halves
- 1 lemon juice
- 1 tbsp olive oil
- 1 tsp paprika powder
- 1 tsp garlic powder
- 1 tsp black pepper powder
- 1/2 tsp dried mixed herbs
- 15 almonds chopped
- 15 peanuts roasted and salted
- 2 tbsp mint leaves washed and chopped finely
- salt as per taste
Instructions
In a bowl add cooked quinoa. Add boiled sweet corn, carrot, cucumber, tomato, green capsicum.
- Mix well and add grapes, peanuts, almonds, mint leaves.
- Prepare dressing - In another small bowl add lemon juice, olive oil, salt, pepper, paprika, garlic powder, dried mixed herbs. Whisk them together. It will become thick and cloudy.
- When you want to serve the salad pour the dressing on the mixed ingredients. Mix them well. Quinoa veggie and corn salad is ready to serve. Serve immediately.
Notes
Quinoa veggie and corn salad is very good to be packed in lunch boxes for office or for a potluck or picnic. Just mix all the ingredients together and pack the dressing separately. While serving the salad mix the dressing and serve.
Nutrition
Calories: 405kcal | Carbohydrates: 54g | Protein: 12g | Fat: 18g | Saturated Fat: 2g | Sodium: 31mg | Potassium: 830mg | Fiber: 9g | Sugar: 9g | Vitamin A: 5460IU | Vitamin C: 65.9mg | Calcium: 83mg | Iron: 3.4mg
