Diet & Nutrition Expert Advice

Regular Recipes with Healthier Twist!

A holiday brings about cheer & happiness but along with it comes the much hated “Holiday weight”. All restraints go out of the window and of course the inevitable happens- the clothes are tighter and bulges are back.

So if you are like me – fond of eating yet always battling to stay fit , I am going to share a few of my experiments in the kitchen which are not only tasty but extremely healthy. After all there is hardly any time left for the festive season and it’s time to buckle up if you want to pick up the dress you have being eyeing to purchase.

Here you go!

Bhatua Roti :

This one is my favourite because not only is it simple to make but this can be had at breakfast, lunch or dinner.

Ingredients –

Bhatua Leaves  – a bunch

Green chillies – 1

Garlic paste – 1 tsp

Chopped Onions – ½ cup

Salt – to taste

Red chilli powder – to taste

Whole wheat flour – 1 cup

Ajwain – a pinch

Water  to knead

Method – Blanch bhatua leaves and grind it with green chillies and garlic paste. To this add, finely chopped onions, salt, red chilli and ajwain. Knead into a dough. Prepare roti on a roti pan.

Serve with plain curd or raita.

Brown Rice Soyabean Biryani:

Ingredients –

Brown rice – ½ bowl

Salt – pinch

Olive Oil – 1 tsp

Green chillies – 2

Onion – 1 small

Bell Pepper – ½ cup

Broccoli – 1 cup

Chopped beans – 1 cup

Soya nuggets – 1 cup

Method –

Soak half a bowl of brown rice for 2 hours and cook it with a pinch of salt . Once cooked strain and wash with cold water and keep it in the strainer. Soak soya in a bowl of hot water with salt for 10 minutes and then squeeze out excess water before adding to the dish

In a non-stick pan add olive oil, slit green chillies and chopped onion. Fry it for 2-3 min on medium heat and toss in chopped bell peppers, broccoli and beans . Once its cooked throw in soya nuggets and sauté for 2-3 min and add salt , black pepper and the strained rice. Mix thoroughly and enjoy.

You can also add eggs or chicken to give variations to this dish. In case of eggs, scramble them separately and add it before adding the rice. For chicken – grill it, chop it and add after the vegetables

Daliya Sprouts Pulao :

Ingredients –

Daliya – 1 cup

Onion – 1 small

Olive Oil – 1 tsp

Tomato – ½

Sprouts – ½ cup

Salt & Pepper – to taste

Chilli powder – ¼ tsp

Water – 2 cups

Method –

Toss onions and sprouts in a pressure cooker in a tea spoon of olive oil. Add finely chopped tomato , salt, pepper and chilli powder and let it simmer for 2-3 minutes. Add daliya & water in the ratio of 1:2 and cook till 4 whistles. Enjoy while hot.

Serve with raita

Dahi Chicken:

This one is from my mother in law’s kitchen. An absolute delight and a perfect substitute for the thick Indian curries.  Do not let the simplicity of this dish fool you J

Ingredients –

Chicken – 1 bowl

Curd – 2 cups

Green chillies –  4 -5

Grated Ginger – 1 tsp

Olive oil – 1 tsp

Dhaniya seeds – 1 tsp

Coriander leaves – 1 bowl

Method –

Marinate chicken in curd, 4 – 5 green chillies and grated ginger . Yes, you heard it right- 4-5 green chillies as no spices will be added while cooking.  This needs to be kept marinated in fridge as long as you can – minimum 2 hours. In a pan add 1tsp of oil and some dhaniya seeds. Once it crackles add the entire marinated mixture and cover it. Let it cook for 15-20 min. There will a thin gravy which you can adjust by simmering. Garnish with lots of coriander leaves. This goes perfectly with hot rotis.

Here’s a recap to the yummy healthy recipes shared by obino!

Thousand Island Salad Dressing :

Here’s a recipe to make the dressing as healthy as the salad for you!

Ingredients

Hung curd – ¼ cup

Mustard Seeds Powder 1 tsp

Onion (finely chopped) – 1 Tbsp

Capsicum (finely chopped) – 1 Tbsp

Tomato puree – 1 Tbsp

Salt- To taste

Combine all ingredients in a bowl and mix well

Refrigerate for one hour.

Baked Pakoda:

This is a special recipe shared by one of our clients!

Ingredients –

Besan flour – 30 g

Rice flour – 10 g

Baking soda – pinch

Salt – to taste

Curry leaves – 4-5

Coriander leaves

Water

Makes 20 pakodas

Mix thoroughly to make a batter. Put 1 small drop oil in each cavity of appam pan. Make dollops and place into the cavity. Cook for 7 minutes approx over stove.

Relish with green chutney!

Baked Puris –

If you love eating chaat, here’s a trick to make it healthier.

Ingredients –

Whole wheat flour – 1 cup

Refined oil –  few drops

Water – to knead the dough

Roll whole wheat flour dough in small circles. Grease baking tray with few drops of oil. Bake at 200°C for 15 mins. Cool down and store

Let’s end with some easy tips and tricks to make a recipe healthier –

For Milk desserts – Substitute full fat milk in desserts with skimmed milk to lessen the fat content! Adding dates sweetens the dessert cutting down on sugar need!

For Salads – Substitute salt with lime juice or vinegar to cut down on sodium intake and reduce the risk of hypertension as well as water retention due to salt.

For rice items – Substitute white rice with brown rice to increase the fiber content and lower the glycemic index.

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