Tag: Recipe

Garlicky Spinach Kitcheri

Garlicky Spinach Kitcheri a healthy meal in one pot – full of protein and the yummy goodness of green veggies

Kitchari is an staple to the Ayurvedic way of life. It is made up of basmati rice and mung dal and known as a one-pot dish. Basmati rice and mung dal together create a balanced food that is a good protein combination and is tridoshic. kitchari can produce balancing effects for the three bodily doshas, it is easy to digest and gives strength and vitality. It nourishes all the tissues of the body.

Benefits of Kitchari

Eliminates toxins from the body tissues.

improve digestion and restore regular bowel movements.

remove heaviness or congestion in the body.

supports weight loss.

improve energy and vitality.

promote overall health and wellness.

Ingredients

1 cup of moong dal
1 cup basmati rice
1 Bag of baby spinach
2 cups of water
2 green chilli
1 red chilli
1 medium onion
1 Tomato
5 garlic cloves
2 inches of fresh Ginger
4 tbs of coriander
1 lemon
1 tbs of ghee
Spices:
1 tsp garlic powder
1 tsp cumin
1 tsp cumin powder
1 tsp of turmeric
11/2 tsp of asafoetida
1tsp of garam Masla
Salt

Method

Wash the moong dal and basmati rice throughly.
Place the mixture in the cooker, add 2 cups of water, 1 tsp of salt and turmeric.
cook in the pressure cooker to 3 whistles.
Once cooked remove the mixture and mix well.
Put the baby spinach in boiling water for 45 seconds and
add a pinch of salt.
Remove the spinach and place in cold water for few seconds.
In a blender place the spinach, 4 tbs of fresh coriander, 2 chopped green chillies, 5 garlic cloves and blend to purée.
In a pan add the following
1 tbs of Ghee
1 tsp cumin
1 tsp asafoetida
1 tsp garlic powder
1 inch of fresh ginger
1 chopped red chilli
Cook for 3 minutes on low heat
Add in a finely chopped onion and cook till the onions are brown.
Add in a chopped tomato
1 tsp cumin powder
1 tsp garam masla
1 tsp coriander
1 tsp salt
Stir well (add a splash of water to avoid the spices from burning) cook well till the tomatoes are mushy.
Now add the spinach purée to the pan stir and cook for 3 mins.
Finally add in the kitchari and stir.
cook for another 5 minutes on low heat.
Add a squeeze of lemon, mix well.

Vegan Banana Smoothie

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.

Sprouted Mung Bean Patties

These yummy patties are made from sprouted mung beans and a great, light alternative to chickpea falafels.

Sprouted mung beans has less calories, with a lot of antioxidants and amino acids. These are some of the health benefits of sprouted mung beans.

Reduces Chronic Disease Risk.

Antioxidants Vitexin and Isovitexin that can help to prevent Heat Stroke.

May lower “Bad” LDL Cholesterol Levels, Reducing Heart Disease Risk.

Ingredients

4 cups of sprouted Ming beans.

I cup of fresh coriander.

2 tsp of cumin.

1 tbsp of olive oil.

1 tsp of baking soda.

Fresh Juice of 1 lemon.

Method

Preheat oven to 350f/175c

Put all the ingredients in a food processor and blitz till the mixture sticks together.

Add in the lemon juice and baking powder and mix throughly.

Place a sheet of baking paper on to over tray.

Start to module the mixture in to small balls and place on tray.

Brush the patties with oils and put them in the preheated oven for 18 minutes or till they they are golden brown and crisp.

Uttapam / Thick Pancake

Uttapam is a South Indian dish and usually prepared as a healthy breakfast dish. Uttapam has a thicker consistency compared to a dosa and is made by adding mixed veggies of your choice.

Prep Time: 15 Minutes

Cooking Time: 10Minutes

Serves: 1

Uttapam Recipe

Ingredients

1 cup of Idli Batter

2 finely chopped 🌶

1/2 finely chopped 🧅

1/3 cup mixed 🫑

1/3 cup finely chopped 🍅

1tsp oil

Salt

Directions:

Buy readymade batter from the grocery store. Add salt & water to the batter and mix well.

Heat a large non-stick pan over a medium flame. Sprinkle a few drops of oil on hot pan and spread all around. As this helps to spread the batter and avoids the batter from sticking to the pan.


When the pan is hot, pour 1 laddle of batter in the pan and spread it in a round shape by gently rotating the ladle clock wise.

Then Sprinkle 1 tablespoon of the finely chopped onion, tomato, capsicum and chilli to the batter and slightly press the veggies with a wooden spatula.

Then add a tsp of oil to the edge of the Uttapam and let it cook until bottom surface turns light golden brown. Then flip the uttapam around and cook the other side for a 2/3 minutes or until the bottom surface looks cooked.


Uttapam Is best served hot with coconut chutney.

Banana oat cookies with chocolate chips.

Ingredients:

1 ripe banana

60grams of oats

Handfall of chocolate chips.

Method.

Preheat the oven at 200C

Smash the 🍌 with a fork in bowl.

Add in the oats and mix together.

Sprinkle in a generous sprinkling of chocolate chips and mix again. Take small amount of mixture in hand and form into a small patty and place on tray.

Place the tray In the oven for 15 minutes. Check after 15mins and check if they are done or if you need to keep for another 5 mins