Healthy Recipes

Soya Kebabs Recipe

A nutritious kabab made with soya chunks and tofu.

Good For
Health Factor

Prep. Time	20 min
Cook Time	15 min

Ingredients (Makes 6 Kebabs)

• Soya bean chunks, soaked and drained - 2 cups
• Onion, finely chopped - 1 large
• Green chillies, finely chopped - 2
• Coriander (dhania) powder - 1 teaspoon
• Cumin (jeera) powder - 1 teaspoon
• Red chilli powder - 1/2 teaspoon
• Ginger (adrak), grated - 1 inch piece
• Chaat masala - 1 teaspoon
• Dry mango powder (amchur) - 1/4 teaspoon
• Tofu, grated - 150 grams
• Pressed rice (poha), soaked and mashed - 1/2 cup
• Sago (sabudana) - 3-4 tablespoons
• Garam masala powder - 1 teaspoon
• Fresh coriander (dhania) leaves, chopped - 1 tablespoon
• Oil - to shallow fry
• Salt - to taste

Instructions

1. Blend soya chunks, onion, green chillies, coriander powder, salt, cumin powder, red chilli powder, ginger, chaat masala and amchur in a blender.
2. Add tofu and continue to blend for two more minutes. Transfer the mixture into a bowl, add poha, sabudana, garam masala powder and coriander leaves and mix well.
3. Divide the mixture into sixteen equal portions and shape them into round kababs. Heat sufficient oil in a frying pan. Gently lower the kababs in the oil, a few at a time, and shallow fry till evenly golden brown on both the sides.
4. Drain on absorbent paper. Serve hot with green chutney.

Note: you can also use breadcrumbs instead of poha.

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Healthy Recipes

Chili Paneer Recipe

Of all the Paneer recipes, Chili Paneer is a spicy oriental dish which is very popular in the Indian cuisine.
Paneer or the Indian cheese prepared in the most simple method is a treasure of nutrition. It has a good source of Protein and Calcium. The high protein content of Paneer helps the body for growth and renewal. Calcium in this helps in building strong bones and teeth. It also has the health benefit of preventing Osteoporosis, which is one of the most common problems seen in old age. It is very interesting to know that many studies have shown that it helps in preventing cancer as well as prevent stomach disorders in people as they grow older.

Good For
Health Factor

Prep. Time	30 min
Cook Time	20 min

Ingredients (Makes 4 - 6 Servings)

• 400 gm low fat Paneer
• 8 tbsp corn flour
• 2 tbsp oil
• 4 onions
• 6-8 garlic (lahsun) cloves
• 6-8 green chilly
• 2 large capsicum
• 1 cup vegetable stock
• 1 tsp white pepper powder
• 4 tbsp soy sauce
• 1/2 tsp ajinomoto (chinese salt)
• 2 tbsp chilly sauce
• Salt to taste

Instructions

1. Drain Paneer properly and chop down into medium sized pieces.
2. Heat sufficient oil in a pan, roll the Paneer pieces in corn flour and shallow fry the Paneer pieces on medium heat till the edges turn brown. Thereafter set the fried Paneer pieces aside.
3. Blend remaining corn flour in quarter cup of water and set aside. Chop the onions into thick slices and crush the garlic cloves.
4. Chop green chilies and cut capsicum into thick stripes and set them aside.
5. After this, heat one tablespoon of oil in a pan, add crushed garlic and then stir-fry for some time.
6. Add sliced green chilies, onion as well as capsicum and saute for some time.
7. After this add fried Paneer pieces and stir in the vegetable stock.
8. Add salt, pepper powder, soy sauce, chilly sauce, ajinomoto and the blended corn flour and keep stirring while cooking on high heat until the sauce thickens to coat the Paneer.
9. Serve hot with Fried rice.

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Healthy Recipes

Grilled Chicken with Chili Sauce Recipe

This recipe is absolutely delicious! Seasoned chicken with a savory sauce and veggies on top!
People who are meat eaters, but are looking for ways to reduce the amount of fat in their meals, can try eating more chicken. The leanest part of the chicken is the breast. And as we all know, chicken is a good source of protein, which protects against bone loss in older people. Niacin (a B vitamin) and Selenium (a mineral) have shown cancer-preventive activities. Niacin also helps in normal insulin activity. Vitamin B6 present in it plays a vital role in cardiovascular health.

Good For
Health Factor

Prep. Time	10 min
Cook Time	25 min

Ingredients (Makes 4 Servings)

• 4 boneless skinless chicken breasts
• 1 cup chicken stock
• 1 red pepper - chopped
• 1 green pepper - chopped
• 1 cup frozen corn
• 2 green onions - chopped
• 2 tablespoons lime juice
• 2.5 tablespoons chili powder
• 1/2 teaspoon black pepper
• 1/2 teaspoon sugar
• 1/2 teaspoon salt

Instructions

1. Sprinkle chicken with 1/2 tbsp of Chili powder, salt and pepper.
2. Grill the chicken until both sides are browned (cooked thoroughly).
3. Boil corn and keep it aside.
4. Alongside, in a pan, heat chicken stock, remaining chili powder, boiled corn, sugar, lime juice, green pepper, red pepper and green onions and bring it to boil. Reduce heat and simmer for 7 to 10 minutes.
5. Top the chicken with this prepared sauce.
6. Serve it hot.

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Chocolate Chip Pudding Recipe

  This easy to make homemade chocolate pudding is especially for the chocolate lover. Serve chilled, and top this chocolate pudding with fresh strawberries or sliced bananas for a tasty and a healthy dessert.

Chocolate is made from plants, which means it contains many of the health benefits of dark vegetables. These benefits are from flavonoids, which act as good antioxidants which helps relax blood pressure. Cocoa powder with is used in making dark chocolate has shown to reduce LDL cholesterol (the bad cholesterol) by up to 10 percent, which in turn keeps your heart healthy. Eating dark chocolate boosts one's appetite, but does not cause weight gain. Fat free milk used for this preparation help in maintaining strong bones and lower the risk of developing breast cancer.

Good For
Health Factor

Prep. Time	10 min
Cook Time	5 min

Ingredients (Makes 4 Puddings)

• 1/3 cup sugar
• 2 tbsp corn starch
• 1 tbsp unsweetened cocoa powder
• 2 cups non-fat milk
• 1 large egg, beaten
• 2 tbsp chocolate chips
• 1 tsp vanilla extract

Instructions

1. Combine cornstarch, sugar and cocoa powder in a medium-sized saucepan. Gradually whisk in the milk until well-blended.
2. Cook the pudding over medium-high heat, stirring constantly, until it starts to become thick and small bubbles begin to break the surface, for about 4 minutes.
3. Have the egg beaten in a medium-sized bowl. Gradually add the pudding mixture into the egg, and whisk until well-blended.
4. Return pudding to the saucepan, over medium-high heat, and stir in the chocolate chips until they are melted and the pudding is smooth.
5. Remove the pudding from the heat, and stir in the vanilla extract.
6. Divide pudding among 4 small pudding bowls, cover with plastic wrap. Refrigerate until ready to serve.

The milk can be replaced with soy or rice milk (unsweetened) or even just plain water if you are lactose intolerant.

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Healthy Recipes

Pasta, Lentil and Flax Soup Recipe

 

A healthy and tasty soup with the benefits of omega-3 fatty acids you'll get from flax. Vitamin C found in tomatoes helps in the absorption of iron from the fiber-rich lentils.

Good For
Health Factor

Prep. Time	15 min
Cook Time	1 hrs

Ingredients (Makes 10 Serving)

• Onion, finely chopped - 1
• Carrot, finely chopped - 1
• Coriander (dhania), finely chopped - 1
• Green pepper (shimla mirch), finely chopped - 1/2
• Granulated garlic - 2 tsp
• Bay leaf (tej patta) - 1
• Tomatoes with herbs and spices; break up tomatoes – 800 gm
• Soup pasta - 1/3 cup
• Dried lentils, rinsed - 1/3 cup
• Granulated sugar - 1 tsp
• Flax seed (alsi) - 1/3 cup
• Butter - 1/4 cup
• Boiling water - 5 cups

Instructions

1. In a large pot, over medium to medium-low heat, melt butter.
2. Add onion, carrot and green pepper. Gently saute over medium-low heat for 20 minutes until very soft, stirring occasionally.
3. Add boiling water, granulated garlic, bay leaf, tomatoes with juice, pasta and lentils. Stir.
4. Slowly simmer for 1 hour with lid ajar, stirring occasionally until lentils are soft.
5. Add sugar and flax seed. Stir and serve.

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For Cancer

Oats Upma Recipe

In India, upma - a common breakfast in South Indian cuisine - is synonymous to quick meal. With oats and tons of vegetables, this one pot meal is not only easy, but healthy and delicious.

Good For
Health Factor

Prep. Time	10 min
Cook Time	10 min

Ingredients (Makes 4 Serving)

• Oats - 2 cups
• Minced ginger (adrak) - 1/2 tsp
• Curry leaves - a few
• Black gram (urad dal) - 1 tbsp
• Yellow gram (chana dal) - 2 tsp
• Asafetida (hing) - a pinch
• Mustard seeds (rai) - 1 tsp
• Sliced green chilies - 3 (chopped)
• Dried red chilies - 2
• Sliced onion - 1
• Oil - 1 tsp
• Water - 4.5 cups
• Salt as required

Instructions

1. Roast the oats in a pan without oil for about 3 mins and keep it aside.
2. Heat some oil in the pan and add urad dal, chana dal, mustard seeds, green chillies, dry red chillies and fry for some time till the dal turns golden brown.
3. Now add sliced onions, minced ginger and curry leaves. Saute the onions till they are tender, add asafetida and salt. Add water and allow it to boil for some time and then add the roasted oats.
4. Keep stirring till all the water is absorbed and oats are thoroughly cooked and serve hot!!

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