Tuesday, August 23, 2016

Buckwheat Brownies

Gluten-free Brownies

I had a cup of buckwheat flour and was wondering if I should bake a chocolate cake. But that didn’t excite me too much. I wanted to bake something a little different. Then I hit upon the brownie idea. I was thrilled when I found a recipe online. I tweaked it a bit to make it healthy. I got a dark chocolate brownie. And here it is!


pic: Sanjana Kodical


Ingredients   
Buckwheat flour – 1 cup
Cocoa powder (English cocoa) – ¼ cup (you can add more)
Butter or oil – 3 tbsp
Coconut Sugar – 1 cup (you can use jaggery powder)
Eggs – 3
Vanilla essence – 1 tsp
Walnut pieces - ½ cup

Method
Sift flour and cocoa powder together
Add sugar 
Beat eggs
Add to the dry mixture
Add essence, melted butter or oil to the batter
Preheat oven to 180 degrees Celsius
Pour the batter into a brownie tin
Bake for 15 to 20 mins till done


Health Benefits of Buckwheat
Gluten-free
High protein content
Rich source of soluble and insoluble dietary fiber
Lowers risk of developing high cholesterol
Lowers risk of developing high blood pressure
This is partly because of its rich supply of flavonoids, particularly rutin
Good source of magnesium which relaxes blood vessels and improves blood flow
Good for diabetics. Lowers blood sugar levels
High in insoluble fiber, helps prevent gallstones
Good source of copper required for production of red blood cells
Protects against heart disease

                     Health Benefits of Walnut
Has a large amount of vitamins B6
Has alpha-linolenic acid (ALA) a precursor to Omega-3
Helps prevent heart disease
Lowers cholesterol
Promotes brain health
Contain s Biotin (vitamin B7) that helps strengthen hair, reduce hair fall and improve hair growth
Good for weight management
Lowers risk of type 2 diabetes

Health Benefits of Dark Chocolate
Has high levels of flavonoids, antioxidants also found (but in lower amounts) in tea, red wine, and apples
Antioxidants protect cells and tissues from damage by free radicals
Contains significant amounts of magnesium important for energy production, strong bones, relaxed muscles and effective nerve transmission
Also has copper which helps the body produce neurotransmitters
Promotes cardiovascular health
Raises levels of HDL, the good cholesterol
Enhances mood and promotes cognitive function

The best way to add dark chocolate to your diet is as a replacement for other sweets


When you are shopping for a dark chocolate bar, go for at least 70 per cent cocoa. Higher the percentage, the more antioxidant content. If you really want to prioritize the antioxidant content, buy cocoa powder. It has the highest concentration of flavonoids of any dark chocolate product

Monday, August 15, 2016

No-Sin Doughnuts

No-Sin Chocolate Doughnuts


Enjoy these baked chocolate doughnuts



Pics: Sanjana Kodical

Ingredients
Wholewheat Flour - 1 cup
English Cocoa powder - 1 tbsp
Jaggery Powder - 1/2 cup
Baking Powder - 1 tsp
Baking Soda - 1/4 tsp
Cinnamon Powder - 1 tsp
Nutmeg Powder - 1/4 tsp
Butter - 1 tbsp
Egg - 1
Curd - 1/4 cup
Milk - 1/4 to 1/2 cup
Vanilla Essence - 2 tsp

Method
Sieve the dry ingredients
Mix thoroughly
Beat the egg well
Add to the dry mixture
Add curds and butter
Adjust consistency with milk
Preheat oven to 180 degrees celcius
Bake for 12 mins
Test if done with a knife
Cool slightly






Chocolate topping
Melt dark chocolate with little water
Dip the doughnut and twist to coat well
Add sprinkle on top


Health Benefits Of Dark Chocolate
Has high levels of flavonoids, antioxidants also found (but in lower amounts) in tea, red wine, and apples
Antioxidants protect cells and tissues from damage by free radicals
Contains significant amounts of magnesium important for energy production, strong bones, relaxed muscles and effective nerve transmission
Also has copper which helps the body produce neurotransmitters
Promotes cardiovascular health
Raises levels of HDL, the good cholesterol
Enhances mood and promotes cognitive function


The best way to add dark chocolate to your diet is as a replacement for other sweets


When you are shopping for a dark chocolate bar, go for at least 70 per cent cocoa. Higher the percentage, the more antioxidant content. If you really want to prioritize the antioxidant content, buy cocoa powder. It has the highest concentration of flavonoids of any dark chocolate product

Saturday, August 13, 2016

Soya and Paneer Cutlet


Soya and Paneer Cutlet

 A vegetarian protein rich cutlet that combines the goodness of soya, paneer, potatoes and mint


 Ingredients
Soya granules – ½ cup
Low-fat Paneer (cottage cheese) – 50 gms
Potato – 1 (medium sized)
Besan (Bengal gram flour) or cornflour – 1 tbsp
Mint leaves (chopped) – ¼ cup
Ginger-green chili paste – 1 tsp
Salt to taste


pic:sanjana kodical

Method
Soak the soya granules in hot water and keep aside for 15 mins
Boil the potato and mash it
Squeeze out the water from the soya granules
Mix it with paneer and mashed potato
Add mint leaves,  ginger-green chili paste and salt
Shape into cutlets
Heat a non-stick pan
Smear it with little oil
Place the cutlets on it
Flip it and turn it over to cook the other side
Serve hot

Health benefits of

Soya
Good protein source for vegetarians
Decreased risk of coronary heart diseases
Decreased risk of type 2 diabetes
Good source of vitamin K
Reduces the risk of heart disease
Good substitute for lactose intolerants
Helps to ease the symptoms of menopause
Reduces risk of breast cancer

Paneer
Maintain blood glucose level
High protein, calcium and phosphorus food
Helps to build strong bones and teeth
Lowers lower body pain, back pain and joint pain.
Has Omega-3 Fatty Acids and Omega-6 Fatty Acids to fight rheumatoid arthritis and other bone problems

Mint
Helps to dissolve gall stones
Improves solubility of bile
Increases bile acids levels in gall bladder
Stimulates bile secretion in gall bladder
Inhibits and kills microorganisms
Stimulates circulation

Potatoes
Supports heart health
Rich source of vitamin B-6, important for energy metabolism
Its skin is rich in iron
Has Vitamin C which improves skin texture
Prevents constipation
Has choline which helps with sleep, muscle movement, learning and memory


Sunday, August 7, 2016

Quinoa Chocolate Cake

Quinoa Chocolate Cake

I had always wondered if it was possible to make quinoa cakes. So when I came across a quinoa cake recipe, I knew I just had to try it out. Of course, I modified it to make it as healthy as possible. So here it is ….


pic: sanjana kodical
Ingredients
Quinoa (cooked) – ½ cup
Whole wheat flour – ½ cup
Jaggery powder – 1/2 cup (you can use less if you are diabetic or prefer just a touch of sweetness)
Baking powder – 1 tsp
Baking soda – ¼ tsp
Cocoa powder - 2 tbsp  
Egg – 1
Butter – 1 tbsp
Vanilla essence – ½ tsp
Walnut pieces – 1 tbsp
Raisins – 1 tbsp

Method
Sieve the wheat flour with the rest of the dry ingredients
Add quinoa and mix well
Beat the egg and add to the mixture
Add butter and essence
Adjust consistency of the batter with fresh curds or milk
Scoop into cupcake moulds
Top with walnuts and raisins
Preheat oven to 180 degrees Celsius
Bake for 20 to 25 minutes till done  

Health Benefits of Quinoa
Complete protein, extremely beneficial for vegetarians
Gluten free
Rich in fibre
Rich in magnesium, potassium, zinc and iron
Good for diabetics
Weight-loss friendly food

Thursday, August 4, 2016

Recipes For GM Diet Plan

This will make it easy for you to follow the diet


Vegetable Smoothie















Ingredients








Spinach - 1/2 bunch
Tomato - 1
Amla – 1
Mint leaves – 1 tbsp
Coriander leaves – 1 tbsp
Lauki or doodhi - 75 gms
Carrot – 1 medium sized
Beetroot – 1 small      
Method
Add the cleaned and chopped vegetables to the blender
Add little water to make a smoothie
Drink immediately


Potato Wedges



Ingredients
Potato (medium sized) - 1
Salt – ¼ tsp
Freshly ground pepper powder – ½ tsp

Method
Boil potato till just done
Do not peel (It will add fibre to your meal)
   Cool and make thick slices
  Spread little oil on a non-stick pan
  Place the potato slices on the pan
 Sprinkle little salt and freshly ground black pepper powder on each slice
 When it’s lightly browned, flip it over and cook the other side
 You can add salt and pepper on the other side too











Vegetable Salad





Combine onion, cucumber, capsicum and tomato slices, finely cut green cabbage and thick wedges of coloured pepper
Squeeze lime juice on top
Sprinkle little salt and pepper over it




Sautéed Veggies



Ingredients

Broccoli – 1 medium
Kale leaves – 3 or 4
Red cabbage – 1 small
Bok Choy – 2 small bunches
Capsicum – 1
Coloured bell pepper – 1 each
Mushrooms – 8          
Method
Heat 1 tsp olive oil 
Add the cut veggies
Stir fry till half done and crunchy
Top with little salt and pepper




Cucumber and Mint Smoothie



Ingredients

Cucumber - 2
Mint leaves - ½ cup (can add more)
Salt – ½ tsp
Water
Ice cubes

Method
Blend all the ingredients together with little water
Garnish with cut mint leaves


Spinach Soup


Ingredients

Palak leaves and tender stems (chopped) - 1 bunch 
Garlic – 3 or 4 flakes
Onion (chopped) - 1 medium
Salt and pepper
Method
Heat a non-stick pan with little olive oil
Add garlic, onions and sauté
Fry till onions are translucent
Add palak and cook
Cool and blend well
Add water and heat
Add pepper and salt








Doodhi Soup






Ingredients

Lauki (doodhi) – 100 gms
Garlic flakes – 4 or 5
Peppercorns – 4
Salt – ½ tsp
Water – 1 glass

Method
Wash and cut lauki into pieces
Take the pieces, peppercorns, garlic, salt and water in a pressure cooker
Cook till the lauki pieces are very tender
Cool and blend to form a smoothie
Drink warm  


Cabbage Soup


Ingredients

Capsicum - 2
Spring onions – 6 stalks
Tomatoes - 2
Celery – 1 bunch
Cabbage – 1 small
Salt and pepper to taste
Chop vegetables. Stir fry in little olive oil. Add water to the vegetables and cook them. Add salt and pepper to taste


Tomato Salad



To cut pieces of tomato, add little salt and pepper
Mix well
Eat chilled

                                           











                                     Tomato Smoothie


Blend tomato in a mixer with little water
Add salt and pepper
Chill









Pan Roast Chicken




Ingredients

Chicken breasts – 100 gms
Garlic-green chili paste – 1tsp
Lime juice – 1 tbsp
Salt – to taste

Method

Add all the ingredients to the chicken breasts
Keep aside for 30 minutes
Add ½ tsp oil to a non-stick pan and heat
Place the chicken pieces on the pan
When it is lightly browned, turn them over to the other side
Brown the other side too
Sprinkle few drops of water, cover with a lid and cook till done














Low Fat Paneer

(500 ml makes 100 gm paneer)

Ingredients

Skim milk – 500 ml
Lime juice or white vinegar – 1 or 2 tsp
Mint or coriander leaves (finely cut) – 1 tbsp

Method

Heat milk to boiling
Take off fire
Slowly add lime juice or vinegar till milk curdles
Keep aside for 15 minutes
Sieve through a fine strainer
Pour some fresh hot water to wash away the taste of vinegar or lime
Let it drain off
Discard the water
If you want flavoured paneer, add mint or coriander leaves to the paneer at this stage
Mix well
Using a metal spoon apply pressure on the paneer and squeeze out all the water



Chicken/Skim Paneer/Vegetable Masala



Ingredients

Chicken breasts/skim paneer/mix of green vegetables – 100 gms
Tomato – 1
Onion (medium) – 1
Ginger-garlic-green chili paste – 1 tsp
Lime juice – 1 tsp
Salt – 1 tsp
Chili powder – 1 tsp
Turmeric powder – ½ tsp
Coriander leaves – 1 tbsp

Method

Rub salt and lime juice on the chicken pieces
Keep aside for 15 to 20 minutes
Heat ½ tsp olive oil in a non-stick pan
Add finely cut onion, salt and fry till onions turn translucent
Add finely chopped tomatoes and fry till the mixture becomes pulpy
Add red chili powder, turmeric powder
Add little water
Add the chicken pieces
Cover and cook till done
Add garam masala
Garnish with coriander leaves
Cover for 10 minutes
Eat with brown rice


Chicken and Veggie Stir Fry


Ingredients

Stir fried veggies – 1 medium bowl
Pan roast chicken – 100 gms

Method

Shred the chicken
Add shredded chicken and stir fried veggies in a pan
Mix well