Nuts Stuffed Dates - Guilt Free Snack

Know What You Eat: If you follow a diet plan, no matter what kind, and you are starving for something sweet, I've got what you need - dates. They contain all healthy substances our bodies need and extremely low, almost zero amounts of fat and no cholesterol. Isn't it great - all we need + zero cholesterol? Dates can be chopped and tossed on a salad. They mix well with citrus, and are terrific with savory dishes. One trick to keep date snacking under control is to line up the pits as a visual reminder of how many you’ve eaten...as its way too irresistible specially when they are stuffed with your favorite nuts sauteed in less than a teaspoon of clarified butter and sprinkled with desiccated coconut and powder cardamom.

Nuts Stuffed Dates Recipe:

Preparation: 10 mins Cook: 5 mins, Serves 4

Ingredients:

12 Pitted Mejdool Dates
6 pcs Almonds, toasted
6 pcs Whole Cashew, toasted
1 tsp Clarified butter
2-3 Tbsp Desiccated Coconut
1 tsp Cardamom Powder

Method: 
1.. Stuff your favorite nuts, (I used cashews & almonds) in already pitted dates.
2.. Heat a teaspoon of clarified butter(ghee) and saute these stuffed dates for 3-5 mins.
3.. Sprinkle desiccated coconut and cardamom powder over it. Serve warm.
4.. Leftover could be stored in air-tight container, stays good for more than a week.

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Mango Breakfast Smoothie

Know What You Eat: Want to loose weight without STARVING?????....Feel fuller faster on a hectic morning schedule, then this is "the all in one smoothie" you can prepare in minutes, gives you a full serving of fruit, fiber, calcium along with some crunch....and essential omega 3's..makes your heart, stomach and mouth all HAPPY.. Addition of  Chia seeds when exposed to water, it forms a coating of gel, increasing its size and weight. Since the gel is made of water, it has no calories, meaning that it helps your body think it is full, without adding calories! !!! 
Note for diet watchers...Well, Mango can be replaced with other fruits like peaches,berries,apple etc which has lower calories and less natural sugar..

 Serves: 2

Preparation time 10 mins

Ingredients:

2 C Skimmed / Low-fat Milk

1 C Ripe Kesar Mangoes, chopped
2 tsp Chia seeds/Gel(soak in 6 tsps water and let it sit for few minutes)

1/2 C Post Honey Bunches of Oats(reduced sugar) breakfast cereal

1 Tbsp Honey/Xylitol (Mango was sweet so I did not added )
Few Blueberries (optional)

A pinch of Cardamom powder

Few Crushed Ice

Method:

1.. Blend in all the ingredients except the oats cereals along with some crushed ice in a blender.

2.. Top it with honey bunches of Oats or your favorite cereals and serve immediately.

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Wild Blueberry & Oatmeal Muffin - Eggless

Know What you Eat: Wild Blueberries may be small but they pack a healthy punch! Sweet, tangy and intensely blue, Wild Blueberries are rich in phyto nutrients — antioxidants such as anthocyanin, as well as anti-inflammatory. These natural substances, found in fruits and vegetables, are believed to protect against disease and promote healthy aging… and with their powerful natural antioxidant qualities, Wild Blueberries are at the top of the antioxidant “A-list”! Lets talk a little about highly beneficial Oatmeal.. The oatmeal nutrition facts reveal even more benefits than previously thought. The facts are these: if you are looking for a delicious way to eat healthy, and you want to entice your children into eating well by offering them something that is quick and tasty, you need to consider oatmeal. 

It helps you lose weight : Oatmeal is known for being a food that "sticks to your ribs", meaning that it simply stays in your stomach longer than junk food. This longer stay in your stomach allows you to feel fuller for a longer amount of time. You will find that your body no longer is tortured with the constant cravings that come from simple carbohydrates. Thus, you end up with significantly more energy and less hunger. 

Coming to the muffins: I always keep frozen berries in my freezer for instant smoothies, parfaits, & muffins. A handy healthy snack/dessert for anybody, combined and kept ready in any time of the day, Egg Substitute =  Applesauce goes well with berry muffin. Here's how I made it.  It goes to Helen's fussfreeflavor guest hosted by Nayna's Simply food .

Ingredients: C = Cup, tsp = teaspoons, Tbsp = tablespoons

1 C Oatmeal powder/flour  (instant oatmeal powdered in grinder)

1/2 C Wheat flour

1/2 C All purpose flour

1 C C Brown Sugar  (adjust to your taste)

1/2 C Applesauce

1/2 C vegetable oil

1/2 C Skimmed Milk   

1 C fresh/frozen blueberries

     1 1/4 tsp baking powder

     1/2 tsp salt

     1/4 tsp aluminum free baking soda

     1/2 tsp white sugar (optional)
     1/4 tsp ground cinnamon (optional)

Method:
1. Preheat oven to 375 degrees F (175 degrees C). 

2. Lightly grease a 12 cup muffin pan. In a small bowl, mix the oats and milk  together. Set aside.

3. In a medium bowl, mix flours, sugar, baking powder, salt, and baking soda. Thoroughly blend in the oil and applesauce.

4. Stir in the oat mixture, and fold in blueberries. 

5. Spoon /Scoop batter into the prepared muffin cups.

6. Mix 2 teaspoons sugar and cinnamon in a small bowl, and sprinkle evenly over the tops of the muffins.

7. Bake 20 to 25 minutes in the preheated oven, or until a knife inserted in the center of a muffin comes out clean.

8. Transfer on a wire rack if desired to let it cool. Best enjoyed in breakfast for fuller stomach.

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Carrot Halwa / Pudding - Repost

A very Happy Holi to all our readers, from Muskaan & Sadhana..Holi, the festival of colors, is celebrated with great pomp and show in India.Its undoubtedly the most fun-filled and boisterous of Hindu festival. It's an occasion that brings in unadulterated joy and mirth, fun and play, music and dance, and, of course, lots of bright colors! Squirting colored water on passers-by, dunking friends in mud pool amidst teasing and laughter, getting intoxicated on bhaang and reveling with companions is perfectly acceptable. In fact, on the days of Holi, you can get away with almost anything by saying, "Don't mind, it's Holi!With winter neatly tucked up in the attic, it's time to come out of our cocoons and enjoy this spring festival. Every year it is celebrated on the day after the full moon in early March and glorifies good harvest and fertility of the land. For now Enjoy this "Carrot Halwa" made with the colors of love & peace.I am sending this over to Joanne for this week's BSI - carrots, Sanjana's Wear your Food Event & Nivedita's Celebrate Sweets- Halwa Event.  


Ingredients:
4 C Carrots, peeled - grated
1 Tbsp Ghee, clarified butter
2 Thsp Nuts ( almonds + cashew + pistachios)
1 tsp of Raisins
1 C Sugar
3 C Low-Fat Milk
3 Tbsp Khoa / Mawa / paneer
2 tsp Green Cardamom powder, finely crushed


Method:
1. In a non stick wide bottomed pot / heavy saucepan add ghee, as it melts add nuts and slightly roast it, do not make it brown. 
2. Now add grated carrots, milk and let it cook in an open pot on medium flame untill cooked, with constant stirring.
3. Once the water is evaporated from carrots, add sugar & khoa, cook untill the sugar syrup is thickened. 
4. Switch off the gas/flame, and add cardamom powder. Serve hot.


Note:
1. Using a wide bottomed pot makes it easier & it gets cooked faster.
2. Instead of using khoa/ mawa, you can aslo use paneer from curdled milk. It will only give that rich taste which is much needed in this recipe. 
3. Enjoy this carrot pudding/halwa warm or cold. Can be also added with vanilla ice-cream..
4. Stays fresh in fridge for atleast a week.

Also find this @ Raks Kitchen

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Red Pepper & Sesame Whole Grain Linguini Pasta

Know What You Eat: Linguine is a flat form of pasta – it looks similar to spaghetti, but is a little wider. The name linguine means “little tongues” in Italian. It takes just a little creativity to make different varieties of pastas for busy moms like us..I bet everyone can come up with their own simple yet delicious and healthy versions of pastas and noodles when it comes for after school snacks or even lunch/brunch  ideas for weekends. For every 1/2 a cup of whole grain pasta automatically adds 6 grams fiber to your meal, well all not that much but  those of you who are interested in maintaining a healthy digestive system, along with excellent bowel movements should go for whole grain variety as its also low in sugar and packed with good sources of complex carbohydrates along with some key vitamins and minerals. Pairing this with Vit C rich red bell pepper and niacin packed sesame seeds. Hungry now??? Here's how I made..

 

Ingredients:

    1  (4oz packet) Wholegrain Linguine pasta
    1+1 Tbsp Sesame/Olive oil
    2 Tbsp rice vinegar
    1 tsp Red pepper flakes
    1/4 tsp salt
    1/4 tsp Black pepper,crushed
    1 Tbsp Soy sauce
    1 tsp Sugar
    4 Tbsp toasted sesame seeds
    1 Redpepper,sliced
    1 Red Onion,sliced

Directions:

1. Cook pasta according to package directions. Drain and set aside.
2. Blend 1 part sesame/olive oil, vinegar, salt, black pepper, red pepper flakes, soy sauce and sugar. Stir until sugar is completely dissolved. Pour over pasta.
3. Toast sesame seeds by placing in a hot skillet and tossing until lightly toasted. Set aside seeds.
4. In same pan used for sesame seeds, heat another 1 part of olive/sesame oil until smoking and saute red pepper and onions until cooked. Pour over pasta.
5. Sprinkle with toasted sesame seeds. Toss well. Serve.

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Paneer Bhurji

Know What You Eat: Paneer is a good source of calcium, which in later years helps prevent osteoporosis. Cheese provides 25% of the calcium in the food supply.Its high in protein thus reduce the risk of cancer and its a health food for stomach disorders..

Paneer Bhurji has become my kids favorite since a while now, but I never got chance to blog it, since the minute it was in serving dish, before I know it was gone.This dish comes very handy sometimes when I have a make a paneer side dish, a heavy after school snack, very simple and easy to make yet very nutritious high in protein and superlike by all kids..The recipe calls for almost all the ingredients found in your kitchen, though addition of bell peppers and other veggies makes this dish versatile and healthy.

Recipe:   Paneer Bhurji
Preparation time: 5 mins                             Cooking time : 7-10 mns                     Serves 4 as side dish

Ingredients

• 2 C Paneer, grated (homemade, store-bought)
• 1 big Onion, chopped
• 2 medium Tomatoes, chopped
• 1 Tbsp Clarified butter | Olive Oil
• 1 tsp Cumin Seeds
• 1" Ginger, grated
• 3-4 Cloves Garlic, minced
• 1-2 Green Chilies chopped
• 1 tsp Coriander Powder
• 1/2 tsp Chili Powder
• Few pinches Turmeric Powder
• 1/4 tsp Chaat masala powder
• 1/4  tsp Garam Masala powder
• Coriander or Cilantro to garnish
• Salt to Taste
• Juice of  1/2 lemon

Method:

• Heat oil in a pan add cumin seeds, and fry onion until translucent and lightly golden brown.
• Now add grated ginger minced garlic and green chilies and fry until light brown.
• Add chopped tomatoes and cook until about 2 mins until it becomes more or less like a gravy, then add coriander powder, chili powder, turmeric, salt, garam masala powder. Mix well.
• Add grated panner and chaat masala, mix well so all the spices coats  paneer, cover the lid and continue to cook for 2-3 minutes on medium flame.
• Remove the lid stir paneer bhurji and cook for another 2 minutes or until done.
• Squeeze  lemon juice and garnish it with chopped cilantro. 
• Serve hot with Rice | Roti OR as a Wholesome Snack.

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Wholewheat Tomato Pepper Spaghetti And Sauce Recipe

Know What You Eat: Tomato pepper wholewheat spaghetti comes handy for weekend lunch/dinner ideas as I always keep very easy to make pasta sauce ready to use. Not using cheese here, but you can shred any vegetarian cheese just before serving. Always choose wholewheat options for  pasta, noodles and spaghetti for their nutrition content, low sodium, and high fiber.

Wholewheat Tomato Pepper Spaghetti And Sauce Recipe

Ingredients for sauce:

3 medium-sized tomatoes, finely diced
1 small can of tomato paste
3-5 cloves of garlic, crushed and finely chopped
1 medium red onion, roughly chopped
1 tbsp extra virgin olive oil
1/2 tsp brown sugar To taste: cayenne pepper, oregano, cumin, celery salt, ground coriander seed, pepper, salt
1 tbsp finely chopped fresh basil (optional)
Salt to taste

Ingredients for spaghetti:
1 green bell pepper, finely diced
1/2 lb Wholewheat thin spaghetti
1 medium red onion, diced
1 tbsp olive oil
   

Preparation of Sauce:

In a frying pan over medium-high heat, cook the onions in the olive oil until glossy and slightly browned, about 5 minutes.
Add the tomato and garlic, and cook for another 3 minutes.
Add all other  sauce ingredients,and cook for another 5 minutes.
Remove from heat, and add all ingredients to a blender. (You may need to do this in two batches)
Blend on a low setting, gradually increasing speed until blended to a sauce consistency.
Set the sauce aside in a bowl until ready to use.

Preparation of Spaghetti:
Once the sauce is done, you can add the sauce to a saucepan, and re-heat. Then, add  cooked spaghetti (cook spaghetti according to to instruction on the box) or your favorite pasta to the sauce pan and toss to coat. Serve warm with garlic bread,salad for a complete meal.

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Cabbage Onion Paneer Stuffed Paratha - Stuffed FlatBread

Know What you Eat: Thinking of a stuffed paratha to put in a breakfast/dinner plate today?? Try this one, wholesome healthy, nutritious and filling start to the day wholewheat cabbage onion paneer paratha.. Parathas(flatbreads) like such generally stuffed with variety of stuffings like Paneer, Potatoes, Lentils, Radish, Spinach or any other combination of vegetables mixed with spices are so versatile that they can be perfect for Lunch, Brunch or Dinner, whether served with a curry, chutney, ketchup or even plain Yogurt!

 

Cabbage Onion Paneer Paratha Recipe: 

Makes 8-10 Parathas

Ingredients:

For the dough:

3 C Wholewheat flour
1 Tbsp canola oil
1 tsp salt , and water to knead a dough

For stuffing:
 2 C Cabbage, finely grated
1/2 C Paneer(cottage cheese),grated (optional)
1/2 C Scallions/Onions, finely chopped
1 Tbsp coriander, finely chopped
1 Tbsp Mintleaves, finely chopped
3 Green Chillies, finely chopped
1/2" Ginger,finley chopped
1 Tbsp Dry Mango powder (Amchur powder)
2 tsp Garam masala powder
1/4 tsp sugar (optional)
Ghee (clarified butter) or Oil for applying on both sides of paratha.
** Salt to taste**
 

Method:
1.. Mix together salt, flour & oil, then add enough water to make a stiff dough, keep it aside for atleast 15 min.
2.. Mix together all the ingredients in a wide bowl.
3.. Divide the dough in small balls. Then roll out each ball into a not too thin disc or a chapati on a floured board.
4.. Spread the above prepared mixture on one round flatbread(roti) and cover with another round roti.
5.. Seal the edges nicely, sprinkle a little dry flour on top, then roll out the paratha as thinly and as roundly as you can, being careful not to break it.
6.. Grease a smoking tava or a griddle with ghee and place the paratha over it, keep a watch turnover when its little golden brown in color, apply ghee on the top and turn over.
7.. Press gently and spread some ghee over this side too. Keep turning untill parathas turn golden brown or done.
8.. Sprinkle some chat masala if you have handy with some grated paneer/cabbage as seen in picture.
9.. Serve it hot with green coriander chutney, ketchup, achar or "evergreen" a bowl of seasoned yogurt.

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Cold & Creamy High Protein Lowfat Italian Sandwich

Know What You Eat: There's nothing like a "cold" sandwich on a hot summer day for a quick lunch or mini meals for kids, these are absolutely flavorful, colorful, creamy perfect for a kid's appetite...Wait a minute...did I said CREAMY...hey, but I am not using mayonnaise or cream cheese, its the goodness of high protein Greek yogurt mixed with veggies and our favorite basil pesto sauce along with some baked chips and a freshly squeezed juice..Does it sound  yummy yet???? This quick and easy spread can also be used for sandwich spreads, wrap sandwiches, pre made and last minute sandwiches. So say goodbye to boring lunches and dig in these flavorful yummies...For fussy eaters add "character" to any sandwiches by punching out various shapes (hearts, animals, etc.) in bread with cookie cutters. Seasonal cookie cutters (Christmas trees, Easter bunnies) make holiday lunches extra-special. Kids—of any age—love it!.Here's how I made these lowfat creamy sandwiches. Sending this to Fast food not Fat food - Even guest hosted by Vardhini, started by Priya of NowServing

Cold & Creamy Italian Sandwich:

Preparation time: 15 mins (If you are using store bought Greek-style yogurt)

Serves : 4(single serving)

Ingredients:

8 Wholegrain/Multi-grain Bread Slices 

2 C Cold Greek Yogurt (Read below how I made my Greek yogurt at home)

2 C Cabbage, Carrot finely shredded

1 C Spinach, finely shredded

1 Onion, medium sliced

3 Tbsp Basil Pesto sauce

1 tsp Chilly Garlic sauce

Salt to taste

Few dash of Black pepper powder

Method:

1. In a big bowl, add Greek yogurt and mix all the veggies along with basil pesto sauce, chilli garlic sauce, salt and pepper.

2. Once the mixture is ready, spread this over with a spatula or spoon over the bread slices and Enjoy!!

Note: You can pre-make these sandwiches or spread and refrigerate them for later use. Just remember not to add salt in the mixture if you are planning to use it later on as it will make all the veggies to loose water.

How to make Greek yogurt at home:

1. Start with fresh yogurt. Greek yogurt is nearly double the price of regular yogurt because it literally strains out the water and concentrates the flavors and the beneficial bacteria into a thick creamy yogurt. Simply buy your favorite yogurt at the supermarket or better and cheaper yet, make yogurt at home. Be sure to choose a plain yogurt and not ones with fruit on the bottom. Also keep in mind that making Greek yogurt will yield about half of the regular yogurt you use; 32 ounces of plain yogurt will make about 16 ounces of Greek yogurt.

2. Pour the yogurt out into a cheesecloth and sit the cheesecloth above a strainer in the sink or bowl for twenty four hours. Do not be concerned that the temperature in your house may be too warm or too cold. The yogurt will essentially continue to culture and will not spoil unless the room is very warm. If the room is above 75 degrees, or you are not comfortable with straining the yogurt at room temperature you can place the cheesecloth filled with the yogurt in the fridge. In the fridge you will need to allow 48 hours for the yogurt to fully strain since the yogurt will be slower to release moisture in the colder temperature.

3. Scoop out your fresh Greek yogurt and use it to replace mayonnaise, cream cheese,  and enjoy it fresh with nuts, fruit, and honey or in sandwich/wrap spreads.. 

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Semiya / Vermicelli Upma - Low-Fat Spiced Veg Vermicelli Noodles

Know What You Eat: A quick easy and handy LOWFAT semiya upma/spiced vermicelli upma  very common to many of my friends comes to rescue when I run out of breakfast ideas or evening snack. Its as easy as we cook any other noodles adding your favorite vegetables with a spunk of lemon juice for that refreshing lemony taste. Adding peanuts, raisins or any other nuts is a richer variation along with some freshly grated coconut. Oh ya, not to forget a cup of hot tea/coffee.This fast and simple recipe goes to “Quick and Easy Recipe Mela”

Preparation time:10 min

Cooking time: 20-25 mins

Serves: 4


Ingredients:
  2 C Semiya/Vermicelli Noodles
  1-1/2 C Water (Cook noodles in water and drain it)
  1/2 C mixed Vegetables (I added Bellpepper,boiled-Potatoes,Carrots,Peas)
  1 Onion, peeled & diced
  2 Green chilli,finely chopped
  1 inch Ginger, finely chopped
  2 tsp Red chilli pwd
  1/4 tsp Turmeric pwd
  Handfull of corianderleaves, finely chopped
  Salt to taste
  Juice of 1 Lemon

For Tempering:
    2 Tbsp Olive Oil
   1/2 tbsp Mustard seeds
   1/2 tbsp Cumin seeds
   1 tbsp Chana dal/split Chickpeas
   1 dry Red chiili
   6-9 fresh Curry leaves
   

Method: 

1.  Add a table spoon of oil to a heavy bottom cooking vessel and roast vermicelli to light golden brown on low heat. Set aside.
2. In the same pan add oil, mustard seeds and let it splutter, then add cumin seeds, split chickpea, dry chilly , few curry leaves.Mix it with a spatula.
3. Add diced onions and fry till translucent. Now add mixed vegetables, green chilli, salt, red chilli powder and turmeric powder.
4. Now add water and when the water starts to boil add fried vermicelli. Just how you cook pasta/noodles in hot boiling water. 

5. Cover it with lid and cook till vermicelli gets completely cooked on a low flame.
6. Garnish with chopped coriander leaves and lemon juice.

7. Serve as a quick yummy breakfast or delightful evening snack.

  

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Quinoa Oats Mix Vegetable Crepe/Dosa - Protein Rich

 
Know what you Eat - Much talked about quinoa in this blog..for those who are new its a recently rediscovered ancient "grain" native to South America, quinoa is high in protein, the protein it supplies is complete protein, meaning that it includes all nine essential amino acids. Quinoa's amino acid profile is well balanced, making it a good choice for vegans concerned about adequate protein intake, also quinoa is especially well-endowed with the amino acid lysine, which is essential for tissue growth and repair. In addition to protein, quinoa features a host of other health-building nutrients. As we all know Oats, via their high fiber content, are already known to help remove cholesterol from the digestive system that would otherwise end up in the bloodstream.Coming to the recipe, its an instant mix veg pancake/crepe/dosa for yummy healthy and fuller breakfast. I am glad me and my kids just love it. Sending this to  Healing Foods - Whole Grains event by Siri guest hosted by Simona and Shobha's Good Food Event

 

Ingredients

1 C Cooked Quinoa

1 C Powdered Oats (powder quickcooking oats in coffee grinder)

1 C Sooji/Rava/Semolina

1-1/2 C Yogurt,lowfat

1 or 2 Green Chilli

1 Onion,medium sized

1 C Cabbage, carrot, finely chopped

1" piece of Ginger

1/2 C Cilantro, chopped

Salt to taste

1 Tbsp Oil for Seasoning

1/4 tsp Cumin Seeds

1/4 tsp Sesame Seeds

1/4 tsp Urad dal

Few Curry leaves, chopped

A pinch of Hing(Asafoetida)

Water as per you need for pancake batter

Oil as you need for pancake/crepe/dosa

Directions:

1. Prepare quinoa, keep it aside. (Add 2 measures of water to 1 measure of Quinoa and salt to taste and cook till it fluffs up) Allow it to cool.

2. Grind Oats and soak in yogurt + water if needed along with semolina and cooked quinoa for 1 hour.

3. Finely chop green chilli, ginger, cabbage, carrot, onion and cilantro.

4. Add everything in the yogurt mixture along with salt to taste. Blend with blender only if necessary to assemble.

5. Splutter cumin & sesame seeds, urad dal along with curry leaves and hing in oil. Add this to the batter(consistency should be little thin than pancake consistency)

6. Now heat an iron/nonstick griddle, take one big spoonful of batter, make nice big pancake and pour 1 tsp of oil around it.

7. Once the side is well cooked turn the crepe and make sure the other side is cooked before removing it.

8. Serve this with sambhar, chutney or with mixing grated cucumber and mint with greek yogurt.

9. This dish is ideal for people who are looking for sugar free and low carb option. 

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Whole Wheat Garden Veggie Delight Pizza from SCRATCH

Know What you Eat: When it comes to ordering pizza from outside, THOUGH it is cheap, I still think homemade whole wheat pizzas adds a full earthy flavor, nutrients and good texture to it, where you can also control the type and amount of cheese and veggies to top it. Of course whats better than a homemade pizza for your family that can be enjoyed guilt free. I added whole wheat along with some white flour and cornmeal for that crunchy texture as adding just or too much of whole wheat can sometimes overpowers the pizza taste entirely. Toppings are little unusual but absolutely yumm & healthy for my family can be altered as per choice. Check it out..


Ingredients For Pizza Dough: 1 C= Cup, 1 tsp= teaspoon, 1 Tbsp= tablespoon
1-1/2 C Whole Wheat Flour

1/2 C Bread / Self raising Flour
1/3 C fine semolina or yellow cornmeal
1 Tbsp active dry yeast
1 tsp. sugar
1 1/2 C lukewarm water  (110 degrees F/45 degrees C)
1 tsp salt
1 Tbsp Honey
1 Tbsp Olive/Canola Oil
1/2 C unbleached white flour (for rolling)
1/2 to 1 tsp. red pepper flakes (optional to taste)
1 tsp Dry Oregano leaves

Directions:
1. In a small bowl, add sugar lukewarm water and dissolve yeast. Let stand until creamy, about 10 minutes.
2. In a large bowl, combine whole wheat flour, olive oil, salt and the yeast mixture; knead/stir well to combine.
3. Beat well until a stiff dough has formed.
4. Cover with plastic wrap or a kitchen towel and let rise in a warm place for 45 minutes or until dough has doubled in bulk.
5. Punch down dough and transfer to a floured board and knead briefly. Divide dough into 3 equal portions and roll each piece into a ball.
6. Meanwhile, preheat oven to 300 degrees F.for partial baking, getting the pizza-base ready.
7. On a floured board roll and stretch each piece of dough into a 5 to 6-inch circle. I like mine thinly rolled. Place each circle on a wooden pizza peel or pizza pan or stainless steel dishes as I did. Bake untill 15-20 mins, untill light brown. Remove at this point of time, let it cool and you can use now or store this pizza base for future use, in your freezer section.





Pizza Sauce Homemade/Store bought:
3 C Tomato Puree
1/2 tsp salt
1/2 tsp sugar
1 tsp dried oregano leaves
1/4 tsp black pepper pwd (optional)
1/2 tsp red pepper flakes (optional)
1 Tbsp Light vinegar

Combine all together in a bowl. Set it aside.

Toppings:
Once the base is ready, you need to slice all your favorite veggies, and saute for 2 mins on high flame with some olive oil in a wok. I added,
Onions
Bell pepper red/green/yellow
Olives

Broccoli florets
Pineapple
Jalapeno
Mushroom & sun dried tomatoes (optional)
2 C Shredded Vegetarian Cheese (No animal rennet/enzymes)

Assembling:
1. Preheat the oven to 450 degrees F.
2. Place the pizza base on pizza pan, cover it with your favorite pizza sauce or sauce recipe given above, layer it with your favorite semi-cooked veggies and of-course light cheese.
3. Bake it for about 15 mins and enjoy thin crust well done whole wheat veggie delight pizza guilt free...yeah thats my way of enjoying pizza.

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Palak Paneer - Cottage Cheese in Spinach Gravy

Know What you eat: We all know it's a high iron, protein & calcium-rich dish, apart from that relationship between risk of prostate cancer and vegetable intake-including the vegetables spinach, broccoli, cauliflower, cabbage, Brussels sprouts, mustard greens, turnip greens, collards, and kale-only spinach showed evidence of significant protection against the occurrence of aggressive prostate cancer. However, we know that certain unique anti-cancer carotenoids-called epoxyxanthophylls-are plentiful in spinach. So What should be the healthiest way of cooking spinach?? Scroll down. Check Dal Makhani as a side dish, goes well this.

Ingredients:
2 Bunches Spinach (washed, fresh)
200 gm Homemade/store bought Paneer (Indian cheese)

For Gravy:
1 tbsp oil
1 large onions
1 large tomato
1/2" Ginger
 6 Cloves Garlic
3 Green chillies

Condiments:
1 tbsp coriander powder
1 tbsp cumin powder
1 tsp dry fenugreek leaves powder (Kasoori methi)
1 pinch turmeric
1 tsp red chilly powder
3 piece cloves
3"stick cinnamon
2 pinches of cardamom powder
1 tsp Sugar (optional)
3 tbsp oil
1/2 C Half& Half/ whole milk / 1 Tbsp heavy cream
Salt to taste

Directions:
1. Clean and wash spinach and immerse in boiling water for 2 min, let it cool and blend it in a blender.Keep aside.
2. On the other side, heat oil in a deep pan, add cloves, cinnamon stick, then add onions and fry until golden brown. Remove cinnamon stick at this point.
3. Add ginger garlic, tomato, turmeric, red chilly powder, coriander-cumin powder, crush kasoori(dry fenugreek leaves) between your palms and add. Mix it well. Let it cool and blend this the blender too for that silky, creamy texture.
4. Add spinach gravy, that you kept aside and cook till you see the oil oozes out.
5. Cut paneer into desirable pieces, add to the gravy and simmer in for few mins.
6. Once done top with half& half/heavy cream (optional).

The Healthiest Way of Cooking Spinach
Spinach is only one of three vegetables we recommend boiling to free up acids and allow them to leach into the boiling water; this brings out a sweeter taste from the spinach. Discard the boiling water after cooking; do not drink it or use it for stock because of its acid content.

Use a large pot (3 quarts) with lots of water and bring to a rapid boil. Add spinach to the boiling water and boil for 1 minute. Begin timing as soon as you place the spinach in the pot if you are using 1 pound or less of spinach. If you are cooking larger quantities of spinach bring the water back to a boil before beginning timing the 1 minute. Do not cover the pot when cooking spinach. Leaving the pot uncovered helps to release more of the acids with the rising steam. Research has shown that the boiling of spinach in large amounts of water helps decrease the oxalic acid content by as much as 50%.
Remove spinach from the pot, press out liquid with a fork, and use it for gravy or as desirable.

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Want a Healthy Colon, Love Blueberries/Mixed Berries in Zesty Greek Yogurt

Know What U Eat: Help keep your colon healthy and happy with a bowlful berries, specially blueberries. Research shows that there's something in these blue beauties that seems to quell the kind of gastrointestinal (GI) tract inflammation that's associated with colon disease.

A Real Colon Cooler

Because of the positive impact that the blueberry hulls had on colon tissue in a small animal study, researchers suspect that the berries could affect colon health favorably, reducing the risk of diseases that are characterized by inflammation, such as ulcerative colitis. Inflammation-induced damage to epithelial cells lining the GI tract is a leading cause of ulcerative colitis. 

Be a Pro with Berries

Interestingly, the blueberries' soothing effects seemed to be magnified by probiotics (think yogurt). So if you're a fruit-and-yogurt nut, you may be on to something. Rye bran with probiotics seemed to help calm gut inflammation as well. But here's one tried-and-true strategy for protecting your colon.

Ingredients:
1 C Strawberries, chopped
1 C Raspberries OR JUST,
2 C Blueberries
1-2 C Greek nonfat-yogurt
1 tsp Honey or acc. to taste
1 pinch salt
1 pinch black pepper powder
1 1/2 tsp grated lemon/orange zest, plus 1/2 tablespoon juice
1/2" piece fresh ginger, grated 
Few twigs of fresh mint


Method:
1. In a small bowl combine yogurt, honey, pepper, salt and lemon/orange zest; whisk it & set aside.
2. Using the large holes of a box grater, grate the ginger (no need to peel) into a small bowl. Squeeze ginger through a fine-meshed sieve or strainer placed over a medium bowl to get a total of 1/2 tablespoon ginger juice. Discard pulp. To the bowl with the juice, add lemon juice; whisk to combine. Add all the berries and toss gently to coat zesty yogurt.
3. Serve in individual glass/bowls and garnish with mint sprigs and lemon or orange zest....Enjoy this as whole some breakfast or as a guilt free snack, of course chilled!!!

Sending it to Sizzling Summer Contest, hosted by Shriya

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Immune-booster/Anti Aging/Heat Reducer- Fresh Orange & Strawberry Juice

Know What U Eat:  Sufficient amount of vitamin C in the body helps in reducing the damaging effects of free radicals (in the body free radicals are high-energy particles that ricochet wildly and damage cells). This in turn helps in reducing wrinkles and signs of premature aging. The body does not have the ability to produce this essential vitamin on its own. So, get yourself some fresh juice of the navel orange and start your day healthy!

Diabetic patients can benefit a lot by including the navel orange as a regular part of their diet. Being high in fiber, the orange helps in keeping control on the cholesterol in the body. 

The calcium content in the navel orange encourages healthy development of bones and the vitamin B6 helps in increasing the production of hemoglobin in the bloodstream. There must be a proper balance of electrolytes in the cells in the body and this is managed by the potassium content in the navel orange. Magnesium present in the fruit reduces blood pressure levels, and the beta-carotene aids the body in preventing cell damage.

Heat wave here in east coast is almost set to bake us, temperature roaring over 90 degree's F, almost limits outdoor activities or any prolonged physical activity with kids, like going to park or beach or even sending them to playground camps as limiting sun exposure during days like such from sunstroke, heat cramps and exhaustion. So we are home enjoying movies, Toy story-3, Alice in Wonderland, Avatar (once again) and gulping down gallons of juice, watermelon and cutting down on foods that increase metabolic heat production, such as proteins. A variety of fresh juices were being experimented in my kitchen and on my kids...lol..so here is the one they loved the most..Fresh navel oranges & strawberries with a hint of ginger & mint.

Ingredients:

4 - Fresh California Navel Oranges, peeled

7-8 Fresh strawberries

1/2" Ginger

Few leaves of Mint

1 Tbsp honey, (or as per need)

A dash of salt & black pepper (optional)

Chunks of Ice


Method:
1. In a blender/smoothie maker add all the ingredients and blend untill required consistency. Strain through a strainner (optional) I didnt, as I would never want to go fiber wasted.
2. Serve chilled immediately, with some sliced strawberries..for that special touch.


Note:The longer the procedure or more exposure to citrus fruits will destroy all the vitamin C content.

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Cinco De Mayo And Veg. Mexican Taco Salad

Welcoming all our reader friends back, after much needed break and we are celebrating Cinco De Mayo, (5th May) all this week, not with margarita but with some authentic Mexican food..In the United States Cinco de Mayo has taken on a significance beyond that in Mexico.The date is perhaps best recognized in the United States as a date to celebrate the culture and experiences of Americans of Mexican ancestry, much as St. Patrick's Day, Oktoberfest, etc. Cinco de Mayo is observed by many Americans regardless of ethnic origin. Celebrations tend to draw both from traditional Mexican symbols, such as the Virgin de Guadalupe, and from prominent figures of Mexican descent in the United States, including César Chávez.To celebrate, many display Cinco de Mayo banners while school districts hold special events to educate pupils about its historical significance. Special events and celebrations highlight Mexican culture, especially in its music, regional dancing, food, beverages and music. For us, its one more reason to have Mexican feast.  Goes directly to Panch Pakwan & Preeti's Green Gourmet Event.

Know What U Eat: A quick and healthy, after school veg. Mexican snack/lunch/or even a better dinner idea for warm weather now-a-days is famous in my house, which also gives you lot of time to enjoy outdoors with kids/other activities. I have incorporated this dish with organic whole corn low sodium tortilla chips, mashed beans instead of using refried high sodium, high cholesterol beans minus lard* with lots of lettuce, tomatoes, scallions, guacamole, skimmed cheese & a dash of hot sauce, everything UNDER 15 MINS. Very happy to be back blogging again, although waiting for my test scores, due later this month.

Ingredients:

Organic corn tortilla chips (spread in the dish, use as per need)

1 C boiled, mashed kidney/pinto beans minus lard* (vegetarian)

1 Tbsp Taco seasoning

2 C lettuce, finely shredded

1/2 C tomatoes, finely chopped

1/2 C scallions, finely chopped

2-3 Tbsp of guacamole, freshly prepared
2-3 Tbsp beaten yogurt or sour cream

Few drops of lemon juice

Salt & pepper

Hot sauce of your choice, I used Ortega Hot Sauce

1/4 C Authentic 4 cheese mexican, finely shredded

Method:

1.. Add water and salt to mashed kidney/pinto beans along with taco seasoning and bring it to pouring/dropping consistency.

2.. Spread chips in the serving dish, with a help of spoon, drop the bean mixture over these chips

3.. Now, layer it with some lettuce, tomatoes, scallions, guacamole, lemon juice, beaten yogurt, cheese & a dash of hot sauce.

4.. Sprinkle salt & pepper if desire..and its ready to eat..

Note: Lard*: Lard is made of rendered and clarified pork fat, which means high cholesterol content, but no trans fatty acids. 

Substitue of Lard: Equal amount of vegetable oil/ butter for better flavor.

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10-Minute Healthy Peanut Raisin Bar

Know What You Eat:

Your Heart Will Go Nuts for Peanuts:  Heart-healthy Mediterranean diet Peanuts are very good source of mono unsaturated fat, in addition to their monounsaturated fat content, peanuts feature an array of other nutrients that, in numerous studies, have been shown to promote heart health. Peanuts are good sources of vitamin E, niacin, folate, protein and manganese. Health Study that involved over 86,000 women, have found that frequent nut consumption is related to reduced risk of cardiovascular disease. Eating peanuts just 2 or more times each week was associated with a 58% lowered risk of colon cancer in women and a 27% lowered risk in men. In Addition to it, It also help Prevent Gallstones, Protect against Alzheimer's and Age-related Cognitive Decline. It ofcourse is a high cal food, but look at other innumerours benefits..

Raisins: Antioxidant Protection from Phenols The total antioxidant activity of many fruits and vegetables has been found to be exactly parallel to their total phenol content, and raisins take their place in this list right alongside prunes and apricots as an antioxidant-rich fruit. 

Boron for Better Bone Health:  Boron is a mineral that is critical to our health, and has been of special interest in women in relationship to bone health and osteoporosis (bone softening). It is a trace mineral required to convert estrogen and vitamin D to their most active forms. Estrogen levels drop after menopause causing osteoclasts to become more sensitive to parathyroid hormone, which signals them to break down bone. Studies have shown that boron provides protection against osteoporosis and reproduces many of the positive effects of estrogen therapy in postmenopausal women. Raisins are among the top 50 contributors to total dietary boron in the U.S. diet. 

Try this great energy boosting snack any time of day. And it only takes 10 minutes to prepare. Enjoy!

Prep and Cook Time: 10 minutes
Makes 8-12 bars

Ingredients:

1 C raw or roasted peanuts
1 C Raisins,preferably black
1/2 C raw or roasted split gram (dalia dal)
1 Tbsp minced fresh ginger OR
1 tsp Dry Ginger Powder* and
1 tsp Pipramool powder*  (A root of long Pepper (A close relative of black pepper) optional
2 Tbsp sesame seeds, preferably black
2 Tbsp honey


Directions:

1.  Grind all ingredients, except for the honey, in a food processor until fairly fine but still having some texture (you don't want it to have the consistency of peanut butter).
2.  Add honey and process just long enough for it to blend in.
3.  Press into a square about 3/4-inch thick on a plate or square pan and refrigerate for about an hour or more.
4.  Cut into 2-inch squares and enjoy this guilt free snack.

*Pipramool Powder: A root of long Pepper (A close relative of black pepper) One of the wonderful, warming roots is used in cold conditions, such as osteoarthritis. It also finds use for anorexia, constipation, anemia, body ache, coughing and breathing problems, pharyngitis and vertigo.

*Dry Ginger Powder: (Zingiber officinale) Ginger is used in Asian medicine to treat stomachaches, nausea, and diarrhea. Many digestive, antinausea, and cold and flu dietary supplements sold in the United States contain ginger extract as an ingredient. It has been used for rheumatoid arthritis, osteoarthritis, and joint and muscle pain.

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Go Nuts For Peanuts..Peanut Sundal/Stir Fry

Know What U Eat: Your Heart will GO NUTS FOR PEANUTS..Peanuts are a very good source of mono-unsaturated fats, the type of fat that is emphasized in the heart-healthy Mediterranean diet. Goes right for MLLA-24, hosted by Diana, event started by Susan, do check her host line-up for MLLA's.

Some heart healthy-peanut-friendly practical usage of peanuts in your daily routine: 

1.To help prevent colon cancer, avoid pickled foods, but enjoy peanuts at least twice each week.

2. Spread peanut butter on your morning waffle, whole grain toast or mid-morning crackers.

3. Add a tablespoon of peanut butter to your morning smoothie.

4. Enjoy a handful of dry roasted peanuts with a glass of tomato juice as an afternoon snack.

5. Combine peanut butter, coconut milk, and ready-to-use Thai red or green curry paste for a quick, delicious sauce. Pour over healthy sautéed vegetables. 

6. Toss cooked brown rice with sesame oil, chopped peanuts, scallions, sweet red pepper, parsley and currants.

7. Having a handful of peanuts as an afternoon pick me up, or tossing some peanuts on your oatmeal or salad.

8. I have heard about a lot of sundal variations using various beans and have also seen in blogosphere..but have tried doing it for the first time..and believe me, its super yummy..Follow this recipe for great anytime snack. OR after school snack for kids..

Ingredients:
1 C Peanuts/Groundnuts, pressure cooked/boiled with some salt
1 medium size onion, diced
3 tbsp grated coconut 
1/2 tsp Salt
1/4 tsp Mustard seeds
1/2 tsp Urad dal
2 Dry red chillies/green chillies
Few Curry Leaves 
Asafetida (hing) - a pinch
1 tsp Oil 


Method:
1. Clean and wash peanuts and pressure cook them in water under tender. Soaking reduces the cooking time..but it can be also made without soaking which may take upto 10 whistles.
2. Drain excess water and set aside.
3. Heat up the oil and fry the mustard seeds, urad dal, asafetida,and chillies.
4. Now add onion and cook untill translucent.
5. Add the cooked nuts,curry leaves, and coconut and stir for a minute. Check for salt at this point of time. Add if neccessary. Serve warm. Great as anytime snack.

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