Sunday, March 18, 2018

Split Wheat Pancake

Split Wheat Pancake

Broken Wheat (fine variety) - 1 cup
Sour Curd - 3/4 cup (adjust quantity according to consistency of batter)
Grated coconut (fresh) - 1 or 2 tbsp
Jaggery - 1 tbsp
Banana (overripe, sweet) - 1
Green chilies - 2 (can increase or decrease according to taste)
Curry leaves (shredded) - 2 or 3 sprigs
Salt - to taste

Soak split wheat in curd for 10 to 15 minutes
Coarse grind coconut, banana and green chilies
Add to soaked wheat
Add salt, jaggery and curry leaves
Mix well
Batter should be thick, that can be spread with hand on the pan
Smear a non-stick pan with little coconut oil
Spread the batter on the pan carefully to form a pancake or thick dosa (adai)
Cover and let it cook for 5 to 7 minutes
Open the lid and carefully flip it over
Let the other side cook
It should be thick and crispy
Makes for a great healthy breakfast  

Health Benefits of Broken Wheat

Fibre rich
Rich in minerals and B vitamins
Low GI
Diabetic friendly
Helps in weight loss
Helps to control belly fat

Sunday, March 4, 2018

Chocolate Orange Cake with Melon Seeds

Chocolate Orange Cake with Melon Seeds

Last evening, it suddenly struck me that I hadn't baked my customary healthy orange cake this season. I promptly bought a couple of Malta oranges and baked this super healthy, moist and yummy cake. I added some cocoa powder for that slight bitter taste. It's awesome as a tea or coffee cake. Do try out this cake before oranges go out of the market. 

Wholewheat flour – ¾ cup
Custard powder (vanilla) – ¼ cup
Egg – 1 or Hung curd – ½ cup
Jaggery powder – ¾ cup
Cocoa Powder - 2 tbsp
Melon Seeds - 2 tbsp
Baking powder - 1tsp
Baking soda – ½ tsp
Orange zest – ½ to 3/4 peel
Orange juice – ½ cup
Coconut oil – ¼ cup

Mix dry ingredients well
Add oil, orange zest and orange juice
Mix well
Beat the eggs
Add to the mixture and mix using cut and fold method
Preheat the oven to 180 degrees C
Bake for 35 to 40 minutes

While we're all aware of the health benefits of oranges, let's look at orange zest:

Lowers high blood pressure and cholesterol
Has anti-cancer effects
Contains considerable amounts of calcium, copper, magnesium, vitamin A, folate and other B vitamins
Contains dietary fibre

Monday, February 26, 2018

Maintaining Heart Health

Maintaining Heart Health

I woke up yesterday to the shocking news of Bollywood actress Sridevi's death due to a heart attack. It was truly shocking considering she was only 54. Of course, death is unpredictable and the reasons could be many. For a celebrity of her stature, it was quite obvious that she was under great pressure to look her skinniest best for professional reasons. According to the grapevine, this involved regular visits to various skin and slimming clinics and surgeries.   

Here's some handy tips to maintain your cardiovascular fitness and heart health

A healthy diet and lifestyle are your best weapons to fight cardiovascular disease.
Make lifestyle changes instead of following crash diets and crazy exercise regimen.
Plan your meals according to your age, gender, and level of physical activity
Don’t eat more calories than you know you can burn up every day
Increase the amount and intensity of your physical activity to match the number of calories you take in

Exercise regularly. Aim for 30 minutes at least four times a week
Regular physical activity can help you maintain your weight, keep off weight and help you reach physical and cardiovascular fitness.
If it’s difficult to schedule regular exercise sessions, aim for sessions of at last 15 minutes spread throughout the week
If you would benefit from lowering your blood pressure or bad cholesterol (LDL) and triglycerides, the American Heart Association (AHA) recommends 40 minutes of aerobic exercise of moderate to vigorous intensity three to four times a week

Eat a variety of nutritious foods from all the food groups.
Eat an overall healthy dietary pattern that emphasizes:
A variety of fruits and vegetables
Fibre-rich whole grains
Low-fat dairy products
Lean poultry
Nuts and legumes
Use rice bran, groundnut, sesame and olive oil
Limit intake of saturated fat and trans fat. Replace them with the good fats - monounsaturated found in peanuts, avocados… and polyunsaturated found in walnuts, flaxseeds, olives, and omega-3 containing fish like salmon, sardines, and tuna  
Limit intake of sodium, red meat, sweets and sugar-sweetened drinks
If you like red meat, go for the leanest cuts possible once in 15 days or a month
If you drink alcohol, drink in moderation

Lower your LDL
Certain foods can help you lower your LDL (“bad”) cholesterol, which causes a buildup of plaque in the arteries that leads to heart disease, heart attacks, and stroke:
Dark chocolate – indulge in a bit
Avocado – in moderation
Green tea
Nuts like almonds, walnuts and pista - in moderation
Whole grains
Olive oil
Lentils and beans
Pears, apples and citrus fruits
Steamed or vegetables sautéed in little oil

Lower Your Triglycerides
Eat whole grains
Avoid white rice and its products. Switch to genuine brown rice and its products
Avoid Maida (refined white flour)
Avoid sooji
Avoid instant foods like noodles and pastas and instant soups
Avoid processed and packaged foods
Avoid sugar
Avoid high-fat dairy products and meats. Switch to low-fat varieties\
Avoid red meats. Take white meat in moderation

Sunday, February 25, 2018



Basic Masala paste
Onions (medium) – 3
Dessicated coconut – ½ cup
Ginger – 1” piece
Garlic – 20 flakes
Coriander leaves – ¾ cup
Salt – to taste
Grind all the above ingredients to form a smooth paste

For the misal
Mixed pulses - 250 gms
Onions (medium, finely chopped) - 2
Tomato 9big) - 1
Kolhapuri masala – 2 tbsp
Malvani masala – 1 tbsp
Red chilli powder – 1 tbsp
Soak the pulses overnight
Wash, drain and cook for 2 whistles in a cooker
Let it cool
Heat oil
Add cumin seeds
Fry onions till transparent
Add tomatoes and all the dry masalas
Add boiled pulses and water to adjust the consistency
Mix well and let it simmer on slow flame for 15 mins

Friday, February 23, 2018

Homemade Burger

Homemade Burger

Tuna fish patties
Capsicum (finely cut) - 1
Olives(sliced) - 2 or 3
Small onion (sliced) - 1
Salad leaves - 3
Cheese (melted) - 2 tbsp
Sriracha sauce - 2 tbsp
Black pepper sauce - 1 tbsp
Mustard sauce - 2 tbsp
Cheese (melted) - 2 tbsp

Mix the cut and sliced veggies with melted cheese
Add the sauces (except mustard sauce) and mix well 
Slice the wholewheat bun horizontally
Scoop out the insides of the bread
Fill the vegetable mixture in the hollow in the bread
Place three tuna patties on it
Place the salad leaves on top
Top with mustard sauce 
Cover with the other half of the bread

Tuna Fish Cutlets
Tuna (cooked and skinned) – 3 slices
Potato (medium) – 1
Onion (medium) – 1
Egg - 1
Green chilies - 2
Coriander leaves – ¼ cup
Turmeric powder – ¼ tsp
Pepper powder – 1 tsp
Salt – to taste

Shred the tuna
Boil the potato and mash it
Mix them well
Add salt, turmeric, pepper powder, finely chopped onions, green chilies and coriander
Add egg yolk to the mixture
Mix thoroughly
Shape into kebabs and dip in egg white and roll in the brown rice powder
Heat 1 tbsp oil in a non-stick pan
Spread it well
Place the kebabs on the pan and fry till lightly browned on both sides
Serve hot

Note: Fresh tuna has a strong odour. Apply wheat flour to the pieces before washing them. It helps to get rid of the odour.

Health Benefits of Tuna 

Has high level of omega-3
Lowers risk of heart diseases
Anti-inflammatory, can help reduce blood pressure
Packed with proteins
Helps in weight loss
Improves blood circulation

Boosts immunity

Health Benefits of Omega-3
Omega-3 fatty acids are a category of polyunsaturated fats (PUFA) that help to maintain cell membranes of every cell in our body.  Omega-3 fatty acids are considered essential, and we need them to function normally. The 3 main omega-3s are EPA, DHA and ALA. 

ALA,DHA and EPA are not made by our body,  so we need to get them from our diet. EPA and DHA are the primary omega-3s you need to support heart health and can be found in fatty fish like tuna, salmon, mackerel and omega-3 supplements.

These fatty acids provide amazing health benefits ranging from improving symptoms of existing disease (like lowering triglycerides) to preventing occurrence of age-related macular degeneration and Alzheimer’s disease. They also help to keep our skin clear and beautiful, keep allergies and inflammation under control, reduce joint pain, reduce symptoms of depression, to name a few.
Heart Benefits
Lower triglycerides (blood fat) reduce heart attack, abnormal heart rhythms, and strokes in people with known cardiovascular disease. It also slows the buildup of atherosclerotic plaques (hardening of the arteries), and lowers blood pressure slightly.
Lowers levels of depression
research suggests that omega-3s may help protect against Alzheimer's disease and dementia, and have a positive effect on gradual memory loss linked to aging
Reduces Inflammation
Rheumatoid Arthritis:  A number of studies have found that fish oil supplements significantly reduced stiffness and joint pain.
Lubricates Joints

Health Benefits of Capsicum

Improves heart health
Immunity booster
Treats diabetic neuropathy

Health Benefits of Salad Leaves

High fibre - good for weight loss
Relaxing and sleep inducing

Maintains acid-alkali balance in the body

Health Benefits of Olives 
Lowers blood pressure
Improves cardio-vascular health
Improves brain function
Treats arthritis
Improves immune system

Friday, February 9, 2018

Fresh Tender Jowar Dumplings

Fresh Tender Jowar Dumplings

Jowar flour – 1 cup
Bengal gram flour (besan) – 2 tbsp
Coriander leaves – ½ cup
Ginger-Green chili paste – 1 tbsp
Asafoetida (hing) – ½ tsp
Salt – to taste
Tender jowar grains (ponkh) – ½ cup
Oil – ½ tsp

Mix all the dry ingredients
Add water and mix well to form a slightly thick batter
Keep aside for 15 to 20 mins
Grease an appe pan lightly
Pour the batter in each depression
Cover and cook for few minutes on slow fire
Using a knife, turn it over when undersurface is browned
Cook for a few minutes more on the other side without the lid
Serve hot with tomato ketchup  

Health Benefits of Jowar
Rich in ironand copper to regulate blood circulation
Rich in magnesium which helps to maintain calcium levels
Contains B vitamins which help in growth
Has antioxidants

Monday, February 5, 2018

Strawberry Muffins With Crumb Topping

Strawberry Muffins With Crumb Topping

Don't miss this easy-to-make muffin using fresh strawberry before the season is over. Except for butter, I have used healthy ingredients - wholewheat flour and jaggery instead of maida and sugar. You can even replace the butter in the muffin with coconut oil

Whole-wheat flour – 3/4 cup
Custard powder – 2 tbsp
Jaggery (powdered) – ½ cup
Baking powder – ½ tbsp
Baking soda – ½ tsp
Cinnamon powder – ½ tsp
Butter (melted) – 4 tbsp
Fresh curd – ½ cup (little more or less according to consistency of batter)
Egg – 1
Strawberries (chopped) – ¾ cup
Crumb topping
whole wheat flour – ¼ cup
Jaggery (powdered) – ¼ cup
Cinnamon powder – ½ tsp
Butter (frozen) – 2 tbsp

Preheat oven to 180 degrees C
Mix all the dry ingredients
Beat egg and curd together
Add slowly to the dry mix
Add butter and the chopped strawberries and mix 
Scoop into a muffin tray

Crumb topping
Mix powdered jaggery, flour and cinnamon powder
Cut the butter into pieces and mix with the dry mix to resemble bread crumbs
Add this crumbly mix on top of the batter

Bake for about 20 to 25 mins till the edges of the muffin turn golden brown and a knife pierced in the centre of the muffin comes out clean
Let it cool in the oven