Sagg paneer/ sagg tofu is very popular in northern India and originates from the Migdalia cuisine.
Saag tofu is my healthy variation of saag paneer. This is a healthier, low fat version, but Still delicious and full of taste. I prefer to use tofu instead of paneer when making this curry, as tofu contains last calories and fat then paneer. If you prefer to use paneer, please do so.
Tofu paneer is really easy to make, it takes me about 25 minutes to make. It’s a really simple but tasty curry to make, as it only needs a few ingredients. Sagg Tofu is best served with rice, chapati or naan bread.
Ingredients
6 ounces of tofu & cut it into 1 inch cubes
1 bag of spinach chopped up.
2 tbs olive oil
Tomato puree
1 tsp ground turmeric
1 tsp ground cumin
1 tsb garam masala
1tsp ground coriander
2 tsp salt
1 medium onion chopped
2 garlic cloves (mashed)
1 tsb of fresh mashed ginger
1 cup low-fat plain yogurt
Instructions
• In a large pan, heat the oil and add in the onion and tofu.
• Let it cook for 10mins on a medium heat (the onion should be soft and brown and tofu golden brown.)
• Now add in the the spices garlic, salt and ginger. Let it cook for 2-3mins till the spices mix together.
• Now add in the tomato puree & chopped spinach.
• Mix it well and let it cook for a further 5-7 mins.
• Lower the heat, stir through the yoghurt.
• Now remove from the heat & garish with fresh coriander.
Food has the power to heal. It’s a potent tool to treat and prevent illnesses.
Inflammation & Nutrition. Inflammation acts like the body’s defense mechanism. The immune system recognises harmful and foreign stimuli and starts to elimate it from the body so it can start the healing process .
Food has power to heal. It’s a potent tool to treat & prevent Illnesses.
There are 2 types of inflammation:
Chronic inflammation: Is referred to as a slow, long-term inflammation lasting for prolonged time in the body. It’s mainly connected to the environment around us, our dietary choices, stress levels and general health. It can be harmful and may increase the risk of several diseases.
Acute inflammation occurs when our body sees harm coming like an infection, and starts to fight in a short period. Thus, known as a normal response for the body ans immune stern to promote the healing process.
Nutrition & inflammation. Our daily diet choices can help to keep both our body and immune system healthy and strong.
Plant based protein. Research over time has shown us that consuming high intake of red meat and dairy products in our diet can increase high level of inflammation in our body. Where as Plant bases proteins such as lentils and beans have a lower levels of inflammation levels. They consist of high fibre levels and anyhocyanin.
Herbs and spices. Herbs and spice have high levels of antioxidants and phytonutrients and have many anti-inflammatory properties. They can help to flavour our meals without adding excess salt and fats. Turmeric, Cardamom, Rosemary, Black pepper and Cinnamon are antiinflammatory herb and spices and should be included in our diet to naturally lower inflammation.
Dietary Choices. Eating a high intake of rainbow colour of fruits and vegetables can help to fight inflammation and strengthen our immune health. Fruits such as cranberries, blackberries, and blueberries are known as anti- inflammatory foods. Anti inflammatory veg includes brocli, cabbage and leafy green vegetables.
Garlic consist of organosulfur compounds and flavonoids. These are known to help with fighting inflammation, infections and cardiovascular diseases.
Ginger is packed with antioxidants and contains gingerols. Gingerols has proven to fight inflammation and with high levels of antioxidants, ginger is able to prevent free radical production anti inflammatory disease.
Onions Onions has a flavonoid called quercetin, which is know as the following Anti- carcinogenic, Anti- inflammatory, Antiviral
Other factors that can help with fighting inflammation.
Vitamin D Research has shown that having low levels of vitamin D in the body can cause inflammation. It always good to check Vitamin D levels and correct them if needed to.
Sleep. A good sleeping pattern is vital for optimal health. Disturbed sleep patterns has been associated weak immune system and increased inflammation levels in the body.
Managing stress Excessive stress levels can have an effect on our physical and emotional health. This also contribute to high level of inflammation in the body. The best techniques for stress management at home is to practice meditation daily and simple breathing exercises. Alway consualt a healthcare professional for ongoing support is advised if needed.
Boil the rice in water until it’s cooked. Now wash the peas in warm water to remove ice.
In a frying pan heat oil and add in cumin seeds. Once they have coloured & start to crackle slightly, add in the peas and cook for 2 mins. Now add in turmeric, salt & mix well. Remove from the heat.
Once the rice is cooked drained out the water and add it to the pea pan.
Using a fork mix it well through and add salt to taste.
Batata Poha is popular and traditional South Indian breakfast recipe. In Maharashtra it’s know as Pohe and in Gujarat as Poha.
Batata Poha Is easy to make and is low in calories. It has aprox 76.9% of carbs and 23% fat, making it an ideal choice for a quick healthy meal. It’s also packed with iron, and ranked low on the glycemic index.
Preparation Time: 10 minutes
Cooking Time: 15 minutes
Serves: 3 servings
Ingredients
2 cups thick Poha (rice flakes)
1 medium potatoe chopped
1 large onion chopped finely
8 curry leaves
1 tsp Cumin Seeds
1 tsp mustard seeds
1 tsp Asafoetida
1 tsp Turmeric Powder
Salt to taste
1 Lemon
2 tbs oil
1 cup of finely chopped fresh Coriander
Method
Put the poha in a strainer.
Wash the poha throughly and gently. Drain the excess water through a strainer.
In a large wok heat 2 tbs of oil. Add in the mustard seeds, once the seeds start to splut, add in the asafoetida, cumin seeds, green chilies and curry leaves.
Allow the spices to cook for 45- 50 seconds.
Now add in the chopped onions and sauté for 1-2 minutes.
Add in the boiled chopped potatoes and mix well and let it cook for 2mins. Stir to prevent sticking.
Add in the salt and turmeric powder. mix it and leave it for a minute.
Now add the soaked poha and mix well and let it cook for 3-4 minutes.
Add fresh lemon juice, and chopped coriander leaves.
Mix well & turn of the heat.
Batata poha is ready for serving.
Vegan Protein Alkaline Soup
My Alkaline soup is made up of nutritious high alkaline vegetables and lentils high in protein.
Benefits of Alkaline foods
• Promote healthy body weight .
• Improve kidney health
• Promote gut Health
• Eliminate toxins.
• Rejuvenate damaged cell tissue.
• Increase energy levels.
• Blood nourisher.
• Stimulate the brain and central nervous system.
Ingredients
1 red bell pepper ½ red onion 1 cup canned brown chickpeas ½ cup coriander ½ cup warm milk 1 tbsp olive oil 1 tsp oregano 1 tsp salt 2 cups hot water
Instructions
Start with roasting the bell pepper and onion.
Warm ½ cup the milk (milk of your choice), chop up the coriander finely.
Finally, place all the ingredients into a blender and blend until smooth.
The classic Chaas is known as the Indian buttermilk. A refreshingly and cooling drink made up of yogurt and spices. It helps to cool the body , helps the digestive system and makes an excellent appetizer.
All the ingredients is chaas are extremely healthy. It’s gives a good source protein, B vitamins, minerals and potassium. These nutrients help to boost immunity, improve sleep, enable hormone synthesis.
Today I’m sharing with you the simple classic Chaas recipe which is super easy to make and very tasty. It only take 5-7mins to make.
Ingredients
• 400 grams yoghurt (plant base yoghurt)
• 2 tsp roasted cumin powder
• 350ml of cold water
• 1 tsp black salt or add as required to taste
Method
• In a blender add the yoghurt, water, roasted cumin powder and salt.
• Blend for 3 minutes till all the ingredients are mixed well together. At the top there should be frothy foamy layer.
• Pour in glass and garnish with roasted cumin powder and serve immediately.
• For cold butter milk place it in the refrigerator and serve later.
A easy vegetarian/ vegan omelette recipe made from mung bean batter. it’s known as a favourite street food breakfast in New Delhi. it’s mainly served as breakfast, but also makes a good light heathy evening snack. It’s healthy and rich in protein.
INGREDIENTS
Serves 1
for batter: 1 cup moong dal
1/2 tsp turmeric
2 tbsp rice flour 1 tsp salt
For moonglet:
½ tsp ginger paste
1 green chilli (finely chopped)
½ tsp cumin
2 tsp oil 2 tbsp water
pinch chilli powder
1 tbsp coriander (finely chopped)
1 tbsp ghee
INSTRUCTIONS
• Soak 1 cup moong dal for 30 minutes.
• Drain the water and blend to smooth paste.
• add in ¼ tsp turmeric, 2 tbsp of rice flour and 1 tsp salt.
• mix well to form a thick batter.
• In a bowl add 1 tbsp of ghee, ½ tsp cumin, 1 chilli, and ½ tsp ginger paste and mix well.
• now heat a pan and spread 2 tsp oil.
• once the pan is hot, add 1 tbsp water to the batter and mix.
• pour the batter onto the hot pan.
• simmer till the base is cooked well and flip over and press gently.
Protein Vegan Banana 🍌 Smoothie an old favourite go to! I love this soooo much especially when the 🍌 🍌 🍌 are ripe! 😋
It’s so easy to make, nutritious and you can use any milk you like….💖
Banana is a super food, it gives us a good dose of vitamin B6 and magnesium. Banana helps to replenish electrolytes and contain complex carbs that keeps your gut health on track. Potassium in banana can help flush extra sodium through urine.
1 medium banana contains the following :
• about 100 calories
• 27 grams carbs
• 14 grams sugar
• 88 grams water
• 10 milligrams vitamin C
• 422 milligrams potassium
• 3 grams fibre
Heath benefits of banana shake
• Skin health
• Muscle cramps
• Weight loss
• Hangover
Ingredients
1 fresh banana
2 cups of coconut milk
1 tsp of peanut butter
Method
Just put all the ingredients in the blender and blend until smooth.
What is Veganism?
Veganism is the practice that excludes the use of all dairy and animal products, in the diet.
What to eat on a vegan diet?
◦ Fruits and vegetables.
◦ Legumes such as peas, beans, and lentils.
◦ Nuts and seeds.
◦ Breads, rice, and pasta.
◦ Dairy alternatives milk, yoghurt and cheese
◦ Vegetable oils.
Benefits of vegan Diet?
When it’s done and followed correctly, a vegan diet can help will the following:
◦ Promote weight loss
◦ Promotes Skin Health
◦ Reduce risk of heat disease.
◦ lowering cholesterol
◦ Manage diabetes by lowering A1C levels
When following a vegan diet, you have to make sure you are getting all the important essential nutrients. With a normal diet they are easily found in dairy and meat products. You’ll have to find alternatives to incorporate them into your new vegan lifestyle.
Ways to incorporate essential vitamins and protein into a vegan diet.
Iron: An excellent source of iron is found the the following plant base foods: include leafy green veg ( kale broccoli spinach), black-eyed peas, tofu and dried and fresh fruits.
Protein: Soy products like; (tofu and edamame) are an excellent source of protein as well as chickpeas and lentils.
Vitamin D: Fortified cereals, oat and orange juice are an excellent source. So are vegetables like mushrooms, Spinach, Kale, Okra and Collards. Soybeans and
White beans also high in vitamin D. 10 minutes of sunlight exposure daily can also give a good boost of vitamin D.
Vitamin B12: It can be it can’t be difficult to maintain a good level of vitamin B12 in a vegan diet, as it’s not found in plants. Forfeited fortified cereals, fortified rice and soy drinks are an excellent source of vitamin B12.
Essential fatty acids: To ensure a you’re getting your daily essential fatty acids dose, include whole grains grains and leafy green vegetables into your diet. (kale, spinach and collards). Also try and Snack on a handful of unsalted nuts, like almonds or walnuts.
In Ayurveda, spices are used to ensure that food we eat is fully digested. Use spices liberally when cooking as they will give a boost to the digestive fire. The three Ayurvedic dosha (vata, pitta, and kapha) benefit from different spices.
Spices such as Turmeric Cumin, coriander fennel hing, black pepper cinnamon cardamon: are potent in Ayurveda, as it enhances digestion to avoid digestive’s disorders such as gas and bloating. It also boosts the metabolism and cleanses the am
Lena's Kitchen 