A healthy Milkshake that is rich in protien and good for the Kids (Adults too).

INGREDIENTS:

• Banana – 2
• Peanut butter – 1 tbsp
• Honey – 2 tsp
• Whole Milk – 1 cup (Weight watchers can use 1% or 2% milk)

PREPARATION:

• Grind all the ingredients using a blender until its mixed together. Pour the mixed content into the serving glass.
• Serve it cool as is or with any topping.
• Oh, it’s the easy way to have the children’s eat Banana and it’s healthy too.

SERVING SIZE – 3 to 4

INGREDIENTS:

• Onion (medium, finely chopped) – 1
• Tomato (medium, finely chopped) – 1 or 2
• Ginger (finely chopped) – 1 tsp.
• Cauliflower (finely chopped) – 2 cups
• Peas (frozen) – 1 cup
• Red chili powder – ½ tsp or to taste
• Coriander powder – 1 tsp
• Turmeric powder – 2 pinches
• Asafoetida (Hing)– 1 pinch
• Coriander leaves – few sprigs
• Salt – to taste

For seasoning:

• Oil- 2 tbsp
• Cumin seeds- 1 tsp

PREPARATION:

•  Heat the oil and add cumin seeds. After it splutters add onion, saute until raw smell is gone.
• Add the Asafoetida (Hing), Ginger and Turmeric powder. Mix it well. Then add the chopped tomato and cook it for 1 minute.
• Add the finely chopped Cauliflower, peas and salt. Mix it well, cover it with lid. Often stir it. If needed sprinkle some water.
• When veggies are ¾ cook add the red chili powder and coriander powder and mix it well. Cook until all the veggies are cooked.
• Finally garnish it with Coriander leaves.
• Serve it hot with Roti and Rice.

SERVING SIZE – 3 to 4

INGREDIENTS:

• Mini Soya Chunks – 1 Cup
• Tomato – 3 medium size
• Green Peas (frozen) – 1 Cup
• Onion – 1 (Medium Size, finely chopped)
• Ginger – garlic Paste – 1 tbsp
• Turmeric Powder – 1 pinch
• Coriander Leaves – finely Chopped 1/4 cup
• Garam Masala – 1 tsp
• Red Chili Powder – to Taste
• Salt – to taste
• Cooking/Olive Oil – 3 tbsp

PREPARATION:

• Take a heavy bottom pan, heat the oil, add the soya chunks and shallow fry it.Then take the soya chunks out by filering the oil and soak it in the hot water till they soften.
• Heat the remaining oil, add cumin seeds,onion and ground it to paste. Saute until raw smell is gone.
• Add the chopped tomatoes,tumeric powder,red chili powder and salt, saute for 2 to 3 minutes.Then add 1/4 cup of water,let the gravy simmer to get the desired consistency.
• Add the mini soya chunks and peas.Cover the pan until peas becomes tender.Add the garam masala and stir it for 2 minutes.
• Soya Mutter Pasanda is ready. Serve it hot with rice or roti.

Note:

• Instead of chopping the onion, you can also grind to a paste.

SERVING SIZE – 3 to 4

INGREDIENTS:

• Cauliflower – Medium size
• Besan/Gram Flour – 3/4 Cup
• Rice Flour – 1/4 cup
• Red Chili Powder – 1/2 tsp or to taste
• Salt – 1/2 tsp or to taste
• Ghee – 2 spoons
• Ginger – 1 inch piece finely crushed or 1/2 tbsp ginger paste
• Water
• Gingely/Sesame Oil or Canola Oil – as needed for deep frying

Preparation:

• Cut the Cauliflower into each florets. Cut the florets length-wise into two.

• Take the cut florets in a small vessel and sprinkle little water and pinch of salt and heat it in low flame. Do not close it with Lid. Keep sprinkling water and rotating the florets. Get the florets to light tender consistency. Make sure not to over boil it and make it too soft/mushy.
• In the meantime, take a bowl and add the Basin, rice flour, Chilli powder, Salt, Ghee and Ginger paste. Mix them well.
• Add water to the mix, mix it and bring it to paste (like curd) consistency. Adding too much water will make the florets not stick to the batter.

• Take a Kadai, add oil and heat it. Once heated, keep it in medium flame/heat setting.
• Soak each floret in the prepared batter and deep fry it in the heated oil. Fry until the Pakora becomes golden color.
• Serve it hot with tamarind chutney or traditional chutney/Sambar and enjoy the snack.

Note:

• As Mr. GV Venkataraman mentioned in the comment, you can microwave the Cauliflower florets for 40 secs (depends on quantity).
• You can also substitute Cauliflower with Broccoli.

Thanks to my friend Suha who introduced me to Quinoa (pronounced as Kinwa) – a South American seed (pseudo-cereal) rich in protein and fiber. Its a very good alternative to rice, wheat and fada. It’s starting to become known/available in India these days, but availability might be scarce/costly.

INGREDIENTS: