ALoo (potato) Paratha

ALoo (potato) Paratha is an thick, soft and flaky Indian flatbread, that can be enjoyed at any time of the day. It originates from North India and a staple in many North Indian homes, Dhabas & restaurants. It is made with whole wheat flour, boiled potatoes, spices & herbsand served with Pickle and Yogurt.

Ingredients

For dough:

5 cup wheat flour

1 tsp salt

water (for kneading)

4 tbsp oil

for stuffing:

6 medium potatoes (boiled & mashed)

3 tsp chilli powder

1 tsp ajwain

3 tsp amchur

2 tsp cumin powder

2 tsp garam masala

2 tsp salt

1.5 tsp coriander seeds

5 green chillies finely chopped.

4 tsp of fresh ginger paste

5 tbsp coriander finely chopped.

INSTRUCTIONS

how to make dough

Add 2 cups of wheat flour and 2 tsp salt to a large mixing bowl and mix well.

Add in water as needed and start to knead, then add in 2 tbsp oil and knead well to make a smooth and soft dough.

Cover the dough and leave for 10 mins.

how to make aloo stuffing for paratha:

In a large bowl place, the mashed potato, spices, green chillies and mix well ensuring all the ingredients are well combined.

how to make aloo paratha:

Get a ball sized dough and roll it out in 5 inches in diameter.

In the centre place a ball sized of the potato a stuffing and then take the edges of the dough and start pleating together and secure tight pinching off excess dough.Then sprinkle wheat flour and rollout the paratha, slightly thick.

Place the Paratha on a hot frying pan and cook the base for a minute and then flip it over to cook the other side. Keep flip the paratha once or twice more till both the sides are cooked properly.

Patra Pinwheels

Alu Wadi also known as Patra in Gujarati, are a traditional Maharashtrian-Gujarati appetizer and can be enjoyed at any time of the day. A tasty delicacy that is made with gram flour, ginger-chilli paste and a selection of spices. Easy to make, that can be served in under an hour.

Ingredients

6 washed and dried Colocasia Leaves

For the Paste

1 tsp Turmeric powder

1 tbs Jaggery

1 tsp Coriander Powder

1/2 tsp Red Chilli powder

1/2 tsp Asafoetida

2 cups Gram flour

2 tsp finely chopped ginger

2 tbs yoghurt

1/2 cup Tamarind Water

1 tbs Oil

Salt

For the Seasoning

1 tsp Cumin seeds

1 tsp Mustard seeds

1 tbs oil

1/4 tsp Asafoetida

2 tsp Sesame seeds

3 Curry leaves

2 tbs grated coconut.

Method

To make the patra paste, place all the ingredients that I have listed for the paste in the ingredients section into a large mixing bowl, to that add a little bit little water to help make a thick paste in a bowl.

After adding the water, mix everything together properly till it turns into a paste.

Take the 6 large colocasia leaves, wash them and dry them with kitchen roll. Then gently remove the thick veins of the leaves with a knife.

Now smear the besan paste evenly on the Colocasia leaf and a little bit of the besan mixture on another leaf, place it on the first leaf with the tip pointing in the opposite direction.

Keep doing this until there is 4 layers with 4 leaves, then fold the left and right-side inwards and keep smearing the besan paste while rolling to make a log.

Now Preheat the steamer, grease the steamer plates with oil and place the patra log in the steamer and cover it.

Steam for about 10 minutes, then remove it from the steamer and allow it to cool down for around 10 mins.

Once it has cooled down, cut the log into slim pinwheels.

How to make the seasoning.

Heat oil In a large wok on a medium heat, then add in the mustard seeds, cumin seeds, sesame seeds and let them crackle.

Once crackled, add in the asafoetida and curry leaves. Cook for about 30 seconds, then add in the patra pinwheels, let them cook on a low heat till they turn golden in colour.

Then take them of the heat and place them onto a platter and garnish with grated coconut and fresh and serve.

Dahi Sev Puri Recipe

Dahi Batata sev Puri is a popular Indian street food where puri (golgappa) is topped with various chutneys, masalas, boiled potatoes, fine sev, and yogurt. Make this Indian chaat using this simple

Ingredients

250 grams chilled plain yogurt

100 grams finely chopped boiled potatoes

80grams boiled whole green moong

80grams boiled black chickpeas

0.5 teaspoon salt

10-12 golgappa puri (pani puri)

0.5 tsp chaat masala

80 grams nylon sev

0.5 tsp roasted cumin powder

0.25 tsp red chili powder

50 grams coriander chutney

60 grams sweet tamarind chutney

2 tablespoons chopped fresh coriander

Instructions:

Prepare The Yogurt

Place the yogurt in medium bowl. Add in the salt, chaat masala, cumin powder, and red chili powder and mix well.

Assemble The Dahi Puri:

Place 10-12 golgappa on a small serving plate.

make a small hole in each golgappa.

Fill the golgappa with sev, boiled potatoes, cooked black gram, and cooked whole moong.

Pour the yogurt mixture all over the golgappas

Drizzle the coriander and tamarind chutney all over the golaappas.

Finally sprinkle fresh cilantro and Serve immediately.

Roasted Chickpea & Tortilla chips Salad

Chickpeas is superfood, as well as being an excellent source of plant-based protein and high in fiber. Chikpeas are filling and very beneficial for digestion and gut health.

A cooked cup of chickpeas contains 12.5 grams of fiber and 14.5 grams of protein. With only 268 calories.

Adding a rainbow salad salad to your diet help to decreases inflammation in prevent cancer. Keeps our immune system strong and our skin healthy, as well as good vision.• Keeps our bones, teeth and nails strong and also prevents blood clots.

Tortilla chips adds a crunch to the sald and thry are low in fat.

Ingredients

1 can of chickpeas

Half bag of Tortilla chips

1 tsp red chilli

Cilantro

1 tsp oinion powder

1 tsp garlic powder

1 tsp cumin powder

1 tsp salt

2 tbs lemon juice

2 tbs olive oil

Romaine lettuce

Red cabbage,

Tomatos

Sweetcorn

Avocado

Method

Drain the can of chickpeas, wash and dry them. Then place thr chikpeas in a large mixing bowl.

In a small bowl add all the spices, lemon juice and olive oil and mix together to make a smooth paste.

Preheat the oven to 400°F (200°C).

Add the spice paste to the chickpea bowl and mix well. Place the coated chickpeas in to a baking tray and roast in thr oven.

How to make the dressing:

In a blender add 1 chopped shallot, bunch of cilantro, pinch of salt, black pepper, 2 minced garlic cloves, half a lemon jucice and olive oil. Blitz till smooth and pour into a serving cup.

In a serving bowl place Romaine lettuce, red cabbage, tomatoes, sweetcorn, avocado, cilantro. Then add in the roasted chickpeas and strips of tortillas chips.

Drizzle the the dressing and mix well and serve.

Focaccia Bread with Garlic & Herbs

Ingredients

120mls extra virgin oil

3 garlic cloves

2 tbs fresh chopped thyme

2 tbs fresh chopped rosemary

1 tsp salt and black pepper

1 cups warm water

1 packet of dry yeast

1tsp maple syrup

2 cups flour

Method

How to make the dough:

In a medium pan add in the thr olive oil, rosemary, thyme, crushed garlic and black pepper. Cook till aromatic, but before the garlic turns brown.

Now in a large mixing bowl add water, maple syrup and yeast, mix it well and let if sut for few minutes.

Now in the large mixing bowl add in 1 cup of flour and 1/4 cup if the gatlic-olive mixture. Mix it together and leave for 5 minutes.

Now stir in the test of the flour and salt, once the dough comes together, place thr dough to a board abd knead till becomes smooth.

Please thr dougb in a oiled bowl and cover it with a damp cloth for 75 minutes, to allow the dough to rise.

How to bake the bread:

Preheat the over to 450 degrees fahrenheit.

Grease a 9 inch by 13 inch rimmed baking sheet with oil.

Transfer thr dough to thr baking sheet and placing it the pan. Now using your fingers dimple the dough, follow it by drizzling 3 tbs of the garlic – olive oil mixture. Leave the dough for 15 minutes, to allow it to rise

Place the dough in the preheated over ans bale for 20 minutes till golden brown.

Transfer thr focaccia bread in a wire rack to cool down.

Fermented Food

Let’s talk about Fermented Foods.

What is Fermented Food?

Fermented foods undergone controlled microbial growth and fermentation. Fermentation is an anaerobic process in which microorganisms like yeast and bacteria break down food components (e.g. sugars such as glucose) into other products (e.g. organic acids, gases or alcohol). This gives fermented foods their unique and desirable taste, aroma, texture and appearance.

Vegetarian & Vegan friendly fermented foods

👉 Sauerkraut.

👉 Plain Yogurt.

👉 Dry Curd Cottage Cheese or Farmer’s Cheese, or fermented cottage cheese.

👉 Certain aged cheeses (check label for live and active cultures)

👉 Kimchi.

👉 Pickled vegetables – cucumbers, carrots, radishes, green beans, cauliflower,

👉 Kombucha.

👉 Water kefir.

👉 Tempeh.

👉 Sourdough bread.

👉 Miso.

👉 Mangos.

👉 Apples.

👉 Blueberries.

👉 Strawberries.

👉 Raspberries.

👉 Blackberries.

👉 Peaches.

👉 Fortified dairy alternatives

👉 Supplements

Health benefits:

💪🏽 Improved Gut Health: Fermented foods contain probiotics, which are beneficial b bacteria that help improve the balance of good bacteria in the gut. This can help improve digestive health and boost immunity.

💪🏽 Better Absorption of Nutrients: Fermented foods are often easier to digest, which can help improve the absorption of essential vitamins and minerals from food.

💪🏽 Boosted Immune System: Probiotics can help strengthen the immune system and reduce the risk of illness.

💪🏽 Reduced Inflammation: Some fermented foods contain anti-inflammatory properties, which can help reduce inflammation in the body and protect against chronic diseases.

💪🏽 Improved Mental Health: Probiotics have been linked to improved mood and cognitive function, making fermented foods a great option for those looking to maintain good mental health.

💪🏽 Increased Antioxidant Content: Fermented foods often contain higher levels of antioxidants, which help protect the body from harmful free radicals and oxidative stress.

💪🏽 Better Weight Management: Some fermented foods have been linked to improved weight management, including increased feelings of fullness and reduced calorie intake.

💪🏽 Reduced Risk of Certain Diseases: Fermented foods have been linked to a reduced risk of certain diseases, including heart disease, type 2 diabetes, and certain types of cancer.

Spicy Roasted Chickpeas

Roasted Spiced Chickpeas are so simple to make and full of taste. They make an excellent snack.

Chickpeas is superfood, as well as being an excellent source of plant-based protein and high in fiber. Chikpeas are filling and very beneficial for digestion and gut health.

A cooked cup of chickpeas contains 12.5 grams of fiber and 14.5 grams of protein. With only 268 calories.

Ingredients

Serves 1

1 Chickpea can, drained and rinsed.

1 tablespoon olive oil

1 teaspoon ground cumin

1 teaspoon turmeric powder

1 teaspoon chilli powder

1 teaspoon salt

1 teaspoon coriander powder

Method

Preheat the oven to 400°F (200°C).

Drain, rinse and dry the chickpeas.

More drier the chickpeas are the more crunchier they will become once cooked.

Spread the chickpeas out on a parchment paper-lined baking sheet.

Add olive oil, cumin, turmeric, chilli powder, coriander powder and salt to the chickpeas and toss well till coated evenly.

Roast the chickpeas for 20-25 minutes for oruntil browned.

Let then to cool for 5 minutes and serve.

Carrot Fries

👉 A Powerful Antioxidants.

👉 This powerful & nutritious root vegetable is rich in antioxidants including lycopene, vitamin C, Zeaxanthin, and lutein.

👉 help fight inflammation, viruses, harmful bacteria, free radical damage, and various diseases.

Ingredients

4 large carrots

3 tbsp olive oil

For seasoning

Salt and pepper to taste

2 tsp paprika powder

1 tsp chilli powder

2 tsp oregano

2 tsp basil

Method

Preheat the oven to 350F/180C

Start with peeling and cutting the carrots lengthwise & then half agin.

Place the carrots in a bowl and add in the olive oil and spices and herbs. Mix well till the carrots are well covered.

Spread the carrots evenly on a lined baking sheet.

Bake the carrot fries in the oven for 20-30mins or till crispy and serve.

Blueberry & Oat Breakfast smoothie

This is a delicious low fat high protein smoothie, making it an ideal healthy breakfast idea. It is so simple to make and filling to keep you going till lunch time.

Ingredients

100g blueberries

40g oats

1 tbsp chia seeds

200ml plant base milk

100g yogurt

Method

Start with placing all the ingredients into a blender.

Now blitz till smooth, pour the smoothie into a glass and enjoy.

Yoghurt Bark

Frozen yogurt bark with fruit toppings is the perfect healthy protien snack. This recipe is so simple to make.

Ingredients

500g greek yogurt

3 tbsp honey

5 fresh blueberries

5 fresh strawberries

5 fresh Raspberries

Method

Start by mixing the yogurt and honey together.

Now line the baking tray with foil and pour in the yogurt mixture. Spread the mixture, depending on how thick or thin you want the bark to be.

Now sprinkle the strawberries, raspberries and blueberries in the mixture and place the freezer for 3 hours or till completely frozen.

Now remove from the fridge and break the bark into pieces.

Store the bark in the freezer.