Brown Rice Pulao
Ingredients:
- 1 cup brown rice
- 2 cups water
- 1 onion, thinly sliced
- 1 tomato, chopped
- 1 carrot, diced
- 1/2 cup green peas (fresh or frozen)
- 2 cloves garlic, minced
- 1-inch piece of ginger, grated
- 2 green chilies, slit
- 1 teaspoon cumin seeds
- 1 cinnamon stick
- 2-3 cloves
- 2-3 cardamom pods
- 1 bay leaf
- 1/4 teaspoon turmeric powder
- 1/2 teaspoon garam masala
- Salt to taste
- 2 tablespoons oil or ghee
- Fresh coriander leaves for garnish
Instructions:
1. Rinse the brown rice under cold water until the water runs clear. Soak the rice in water for about 30 minutes. Drain and set aside.
2. Heat oil or ghee in a pan over medium heat. Add cumin seeds, cinnamon stick, cloves, cardamom pods, and bay leaf. Sauté until fragrant, about 1 minute.
3. Add sliced onions and sauté until they turn translucent.
4. Add minced garlic, grated ginger, and slit green chilies. Sauté for another 1-2 minutes until aromatic.
5. Add chopped tomatoes and cook until they turn soft and mushy.
6. Add diced carrots and green peas. Stir well.
7. Add soaked and drained brown rice to the pan. Mix well with the vegetables and spices.
8. Pour in 2 cups of water. Season with salt, turmeric powder, and garam masala. Stir to combine.
9. Bring the mixture to a boil, then reduce the heat to low. Cover the pan and let the rice simmer for about 30-40 minutes or until the rice is cooked and the water is absorbed.
10. Once done, fluff the pulao gently with a fork. Garnish with fresh coriander leaves.
11. Serve hot with raita or yogurt on the side.
Clear Chicken Soup
Craving a comforting yet healthy snack to warm up your mid-evening? Look no further than our Clean Chicken Soup! Bursting with nourishing ingredients and wholesome flavors, this soup is a cozy hug in a bowl. With no added sugars or extra fats, it's the perfect guilt-free option to satisfy your cravings and keep you feeling satisfied until bedtime!
OUR CLEAR CHICKEN SOUP RECIPE
Ingredients:
● 2 boneless, skinless chicken breasts
● 4 cups low-sodium chicken broth
● 2 carrots, sliced
● 2 celery stalks, sliced
● 1 onion, diced
● 2 cloves garlic, minced
● 1 teaspoon dried thyme
● 1 teaspoon dried rosemary
● Salt and pepper to taste
● Fresh parsley for garnish (optional)
PREPARATION:
1. In a large pot, bring the chicken broth to a boil over medium-high heat.
2. Add the chicken breasts to the pot and reduce the heat to low. Let them simmer for 15-20 minutes, or until cooked through.
3. Remove the chicken breasts from the pot and shred them using two forks. Set aside.
4. In the same pot, add carrots, celery, onion, garlic, dried thyme, dried rosemary, salt, and pepper. Stir well to combine.
5. Let the vegetables simmer in the broth for 10-15 minutes, or until they are tender.
6. Return the shredded chicken to the pot and let it heat through for a few minutes.
7. Taste the soup and adjust seasoning if necessary.
8. Serve hot, garnished with fresh parsley if desired.
HEALTH FACTS ABOUT CHICKEN SOUP:
● High in protein for muscle repair and growth.
● Boosts immunity with vitamins and minerals.
● Supports bone health with collagen from chicken bones.
● Hydrates the body with its high water content.
● Contains antioxidants for cellular protection.
● Soothes sore throats and relieves congestion.
● Aids in digestion and promotes gut health.
● Low in calories for weight management.
● Can reduce inflammation in the body.
● Provides warmth and comfort on chilly evenings.
● May shorten the duration of colds and flu.
● Helps maintain electrolyte balance.
● Suitable for various dietary preferences and restrictions.
● Enhances satiety and prevents overeating.
● Can be customized with a variety of vegetables and herbs.
APPROXIMATE NUTRIENT BREAKDOWN OF THIS RECIPE FOR 100 ML OF THIS RECIPE
● Calories: 40 kcal
● Protein: 6g
● Carbohydrates: 3g
● Fiber: 1g
● Fat: 1g
● Saturated Fat: 0g
● Cholesterol: 15mg
● Sodium: 100mg
● Sugar: 1g
● Vitamin A: 30% DV
● Vitamin C: 6% DV
● Calcium: 2% DV
● Iron: 4% DV
Egg Curry
Indulge in the comforting warmth of our Egg Curry, a delightful mid-evening snack that satisfies both the taste buds and the soul. With its rich blend of spices and tender eggs, this curry is a perfect balance of flavor and nourishment. Whether you're craving a quick snack or a light meal, this recipe promises to elevate your snacking experience with its simplicity and wholesome goodness. Say goodbye to hunger pangs and hello to a bowl of hearty goodness!
OUR EGG CURRY RECIPE
Ingredients:
● 4 hard-boiled eggs, peeled and halved
● 1 onion, finely chopped
● 2 tomatoes, diced
● 3 cloves garlic, minced
● 1-inch piece of ginger, grated
● 1 green chili, slit lengthwise (adjust to taste)
● 1 teaspoon cumin seeds
● 1 teaspoon ground turmeric
● 1 teaspoon ground coriander
● 1/2 teaspoon chili powder (adjust to taste)
● Salt to taste
● 1 tablespoon cooking oil
● Fresh cilantro leaves for garnish
PREPARATION:
1. Heat oil in a pan over medium heat. Add cumin seeds and let them splutter.
2. Add chopped onions and sauté until they turn golden brown.
3. Stir in minced garlic, grated ginger, and green chili. Cook for 2 minutes until fragrant.
4. Add diced tomatoes to the pan and cook until they soften and form a thick paste.
5. Mix in ground turmeric, ground coriander, and chili powder. Cook for a minute to toast the spices.
6. Pour in 1 cup of water and bring the mixture to a gentle simmer.
7. Carefully add the halved boiled eggs to the curry, ensuring they are submerged in the sauce.
8. Cover the pan and let the curry simmer for 5-7 minutes to allow the flavors to meld.
9. Season the curry with salt to taste and adjust the consistency by adding more water if needed.
10. Once the eggs are heated through and the curry reaches your desired consistency, remove from heat.
11. Garnish with fresh cilantro leaves before serving.
HEALTH FACTS ABOUT EGGS:
● Eggs are a complete protein source, containing all essential amino acids for muscle repair and growth.
● They are rich in vitamins and minerals, including vitamin D, essential for bone health and immunity.
● Eggs are a good source of choline, important for brain health and cognitive function.
● They contain antioxidants like lutein and zeaxanthin, which promote eye health and reduce the risk of age-related macular degeneration.
● Eggs are low in calories but high in nutrients, making them a weight-loss-friendly snack.
● They are satiating and help control appetite, reducing overall calorie intake.
● Eggs are versatile and can be prepared in various ways, from boiled and poached to scrambled and fried.
● They are affordable and readily available, making them a convenient snack option.
● Eggs contain omega-3 fatty acids, which support heart health and reduce inflammation.
● They provide essential nutrients like vitamin B12, important for energy production and nerve function.
● Eggs are rich in antioxidants that protect cells from damage and oxidative stress.
● They are suitable for individuals following low-carb or ketogenic diets, as they are low in carbohydrates and high in protein.
● Eggs contain high-quality protein, which helps build and repair tissues in the body.
● They are a good source of selenium, necessary for thyroid health and metabolism.
● Eggs are nutrient-dense and provide essential nutrients like iron, zinc, and vitamin A.
APPROXIMATE NUTRIENT BREAKDOWN OF THIS RECIPE FOR 100 GRAMS OF THIS RECIPE
● Calories: Approximately 120 kcal
● Protein: 9 g
● Fat: 7 g
● Carbohydrates: 6 g
● Fiber: 1 g
Eggplant Curry
Introducing a delectable delight: Eggplant Curry! Bursting with flavor and wholesome goodness, this recipe is a delightful twist for your mid-evening snack. Velvety eggplants dance in a symphony of spices, creating a dish that's both satisfying and nutritious. Perfect for a cozy evening in or to impress your guests with its exotic charm.
OUR EGGPLANT CURRY RECIPE
Ingredients:
● 2 medium-sized eggplants (brinjal), diced
● 1 onion, finely chopped
● 2 tomatoes, pureed
● 2 cloves garlic, minced
● 1-inch ginger, grated
● 1 green chili, chopped
● 1 teaspoon cumin seeds
● 1 teaspoon turmeric powder
● 1 teaspoon coriander powder
● 1 teaspoon garam masala
● Salt to taste
● Fresh coriander leaves for garnish
● 1 tablespoon cooking oil
PREPARATION:
1. Heat oil in a pan, add cumin seeds, let them crackle.
2. Add chopped onions, sauté until golden brown.
3. Stir in minced garlic, grated ginger, and chopped green chili. Cook until fragrant.
4. Add diced eggplants, turmeric powder, coriander powder, and salt. Mix well.
5. Cover and cook until eggplants are tender, stirring occasionally.
6. Once eggplants are cooked, pour in the tomato puree. Mix and cook for another 5 minutes.
7. Sprinkle garam masala and garnish with fresh coriander leaves.
8. Serve hot with roti or rice.
HEALTH FACTS ABOUT EGGPLANT:
● High in fiber, aiding digestion.
● Low in calories, perfect for weight management.
● Rich in antioxidants, protecting cells from damage.
● Contains nasunin, which may help protect brain health.
● Helps regulate blood cholesterol levels.
● Supports heart health with its potassium content.
● Offers vitamins C and K, essential for immunity and bone health.
● Contains anthocyanins, beneficial for eye health.
● May help manage blood sugar levels.
● Provides folate, crucial for fetal development during pregnancy.
● Supports skin health due to its vitamin E content.
● Acts as a natural detoxifier for the body.
● May have anti-cancer properties.
● Helps in managing stress levels with its magnesium content.
● Versatile in cooking, suitable for various cuisines.
APPROXIMATE NUTRIENT BREAKDOWN OF THIS RECIPE FOR 100 GRAMS OF THIS RECIPE
● Calories: 72 kcal
● Protein: 1.5 g
● Carbohydrates: 15 g
● Fiber: 7 g
● Fat: 0.2 g
● Vitamin C: 3.5 mg
● Vitamin K: 3.5 µg
● Folate: 22 µg
● Potassium: 230 mg
● Magnesium: 14 mg
Grilled Fish
Dive into a savory delight with our Grilled Fish recipe, a perfect pick-me-up for your mid-evening cravings! Bursting with flavor and packed with protein, this dish offers a healthy alternative that's both satisfying and nutritious. Say goodbye to added sugars and excess fats as you savor every bite of this wholesome treat that's sure to leave you feeling energized and satisfied!
OUR GRILLED FISH RECIPE
Ingredients:
● 2 fillets of your choice of fish (such as salmon, trout, or tilapia)
● 1 tablespoon lemon juice
● 1 teaspoon olive oil
● 1/2 teaspoon garlic powder
● Salt and pepper to taste
● Fresh herbs for garnish (optional)
PREPARATION:
1. Preheat your grill to medium-high heat.
2. In a small bowl, mix together lemon juice, olive oil, garlic powder, salt, and pepper to create a marinade.
3. Pat the fish fillets dry with paper towels and place them in a shallow dish.
4. Pour the marinade over the fish, making sure to coat each fillet evenly.
5. Let the fish marinate for 15-30 minutes, allowing the flavors to infuse.
6. Once marinated, place the fish fillets on the preheated grill.
7. Grill for 4-5 minutes on each side, or until the fish is cooked through and flakes easily with a fork.
8. Remove the fish from the grill and garnish with fresh herbs if desired.
9. Serve hot and enjoy this delicious and healthy Grilled Fish as a satisfying mid-evening snack!
HEALTH FACTS ABOUT GRILLED FISH:
● High in protein for muscle repair and growth.
● Rich in omega-3 fatty acids for heart health.
● Low in saturated fats for cholesterol management.
● Supports brain function and cognitive health.
● Contains essential vitamins like D and B12.
● Supports eye health with its vitamin A content.
● Improves mood and reduces the risk of depression.
● Aids in weight management with its filling nature.
● Lowers the risk of heart disease and stroke.
● Helps reduce inflammation in the body.
● Provides essential minerals like selenium and iodine.
● Supports healthy skin and hair.
● Enhances bone density with its calcium content.
● Can lower the risk of autoimmune diseases.
● Suitable for various dietary preferences and restrictions.
APPROXIMATE NUTRIENT BREAKDOWN OF THIS RECIPE FOR 100 GRAMS OF THIS RECIPE
● Calories: 120 kcal
● Protein: 20g
● Carbohydrates: 0g
● Fiber: 0g
● Fat: 4g
● Saturated Fat: 1g
● Cholesterol: 50mg
● Sodium: 60mg
● Sugar: 0g
● Vitamin A: 2% DV
● Vitamin C: 2% DV
● Calcium: 2% DV
● Iron: 4% DV
Nasi Goreng Rice
Indulge in the flavors of Indonesia with Nasi Goreng Rice, a delicious and nutritious evening snack that's bursting with aromatic spices and wholesome ingredients. This recipe offers a perfect balance of savory and satisfying flavors without any additional sugar or extra fat. Whether enjoyed on its own or paired with a refreshing beverage, Nasi Goreng Rice is sure to tantalize your taste buds and leave you feeling energized and satisfied.
OUR NASI GORENG RICE RECIPE
Ingredients:
● 1 cup cooked rice (preferably jasmine or basmati)
● 1/2 cup mixed vegetables (carrots, bell peppers, peas, etc.), finely chopped
● 1 small onion, finely chopped
● 2 cloves garlic, minced
● 1 red chili, finely chopped (optional)
● 2 eggs, lightly beaten
● 2 tablespoons soy sauce (low sodium)
● 1 tablespoon tomato ketchup (optional)
● 1 tablespoon vegetable oil
● Salt and pepper to taste
● Fresh cilantro leaves for garnish (optional)
PREPARATION:
1. Heat vegetable oil in a large skillet or wok over medium-high heat.
2. Add minced garlic and chopped onion to the skillet and sauté until fragrant and translucent.
3. Add mixed vegetables and chopped red chili (if using) to the skillet and stir-fry for 2-3 minutes until vegetables are slightly tender.
4. Push the vegetables to one side of the skillet and pour the beaten eggs into the empty space. Allow the eggs to cook undisturbed for a few seconds, then scramble them until cooked through.
5. Once the eggs are cooked, add the cooked rice to the skillet, breaking up any clumps with a spatula.
6. Pour soy sauce and tomato ketchup (if using) over the rice and stir well to combine with the vegetables and eggs.
7. Continue to stir-fry the rice mixture for another 2-3 minutes until everything is evenly heated through and well combined.
8. Season with salt and pepper to taste, adjusting the seasoning as needed.
9. Remove the skillet from heat and transfer the Nasi Goreng Rice to serving plates.
10. Garnish with fresh cilantro leaves if desired, and serve hot.
HEALTH FACTS ABOUT NASI GORENG RICE:
● Made with cooked rice, providing complex carbohydrates for sustained energy.
● Loaded with mixed vegetables, offering essential vitamins, minerals, and fiber.
● Incorporates onions and garlic, known for their immune-boosting properties.
● Contains eggs, a good source of high-quality protein and essential nutrients.
● Seasoned with soy sauce, adding savory flavor with minimal sodium.
● Optional addition of red chili adds a spicy kick and may boost metabolism.
● Prepared with minimal oil, reducing overall fat content.
● Offers a satisfying and filling snack option for any time of day.
● Easily customizable with your favorite vegetables and protein sources.
● Suitable for meal prep and can be made in large batches for convenience.
● Provides a taste of Indonesian cuisine without excessive fat or sugar.
● Can be enjoyed on its own or paired with a side salad for added nutrition.
● Offers a gluten-free option when made with gluten-free soy sauce.
● Aromatic spices add depth of flavor without the need for additional salt.
● Quick and easy to prepare, perfect for busy evenings or snack cravings.
APPROXIMATE NUTRIENT BREAKDOWN OF THIS RECIPE FOR 100 GRAMS OF THIS RECIPE
● Calories: 120 kcal
● Carbohydrates: 20 g
● Protein: 5 g
● Fat: 2 g
● Fiber: 2 g
● Sodium: 200 mg
Neer Dosa
Get ready for a delightful evening treat with Neer Dosa! Originating from the coastal regions of South India, this thin, lacy pancake is not only delicious but also incredibly easy to prepare. With just a handful of simple ingredients, you can whip up these gluten-free delights in no time. Whether paired with a spicy chutney or enjoyed on its own, Neer Dosa is sure to tantalize your taste buds and leave you craving for more.
OUR NEER DOSA RECIPE
Ingredients:
● 1 cup rice flour
● 1/4 cup freshly grated coconut
● Salt to taste
● Water, as needed
PREPARATION:
1. In a mixing bowl, combine rice flour, grated coconut, and salt.
2. Gradually add water while stirring continuously to form a smooth, thin batter.
3. Heat a non-stick skillet over medium heat and lightly grease it with oil.
4. Pour a ladleful of batter onto the skillet and spread it in a circular motion to form a thin dosa.
5. Cover and cook for about 1-2 minutes or until the edges start to lift.
6. Once the edges begin to lift, carefully remove the dosa from the skillet and fold it into half or roll it.
7. Repeat the process with the remaining batter.
8. Serve hot with your favorite chutney or curry.
HEALTH FACTS ABOUT NEER DOSA:
● Low in calories, ideal for weight management.
● Gluten-free, suitable for individuals with gluten sensitivity.
● Contains rice flour, a good source of carbohydrates for energy.
● Incorporates coconut, providing healthy fats and fiber.
● Helps in digestion due to its light and easily digestible nature.
● Suitable for those following a vegan or vegetarian diet.
● Hydrating, as it contains a high water content.
● Can be customized with various toppings or fillings for added nutrition.
● Quick to prepare, making it perfect for busy evenings.
● Promotes satiety, keeping you feeling full and satisfied.
● Versatile, can be enjoyed with sweet or savory accompaniments.
● Rich in flavor despite minimal ingredients.
● Provides a crispy texture without the need for excessive oil.
● Offers a traditional taste of South Indian cuisine.
● Can be made ahead of time and stored for later consumption.
APPROXIMATE NUTRIENT BREAKDOWN OF THIS RECIPE FOR 100 GRAMS OF THIS RECIPE
● Calories: 100 kcal
● Carbohydrates: 20 g
● Protein: 2 g
● Fat: 2 g
● Fiber: 1 g
● Sodium: 150 mg
Prawns Linguini
Indulge in a delightful evening treat with our Prawns Linguini, a dish that's both satisfying and nutritious, perfect for those looking for a natural sugar source and minimal fat content. Bursting with flavors and wholesome ingredients, this recipe offers a savory twist to your mid-evening snack, leaving you feeling nourished and satisfied without any extra cream or sugar. Dive into a culinary adventure with this easy-to-follow recipe that promises to tantalize your taste buds and elevate your snack time experience.
OUR PRAWNS LINGUINI RECIPE
Ingredients:
● 200 grams linguini pasta
● 250 grams prawns, peeled and deveined
● 2 tablespoons olive oil
● 3 cloves garlic, minced
● 1/2 teaspoon chili flakes (adjust to taste)
● 1 cup cherry tomatoes, halved
● 1/2 cup fresh spinach leaves
● Salt and pepper to taste
● Fresh parsley, chopped (for garnish)
● Lemon wedges (for serving)
PREPARATION:
1. Cook the linguini pasta according to package instructions until al dente. Drain and set aside, reserving some pasta water.
2. Heat olive oil in a large skillet over medium heat. Add minced garlic and chili flakes, sautéing until fragrant.
3. Add the prawns to the skillet and cook until they turn pink and opaque, about 2-3 minutes per side.
4. Stir in the halved cherry tomatoes and fresh spinach leaves, cooking until the spinach wilts and the tomatoes soften.
5. Season the mixture with salt and pepper to taste, adjusting the seasoning as needed.
6. Add the cooked linguini pasta to the skillet, tossing well to coat with the prawns and vegetables. If the pasta seems dry, add a splash of reserved pasta water to loosen it up.
7. Cook for an additional minute or until the pasta is heated through and well combined with the sauce.
8. Remove the skillet from heat and transfer the Prawns Linguini to serving plates.
9. Garnish with freshly chopped parsley and serve hot with lemon wedges on the side.
HEALTH FACTS ABOUT PRAWNS:
● Low in calories and high in protein, supporting muscle health and satiety.
● Rich in omega-3 fatty acids, promoting heart health and reducing inflammation.
● Contains essential vitamins and minerals such as vitamin B12, selenium, and zinc.
● Provides a good source of iodine, supporting thyroid function and metabolism.
● High in antioxidants, helping to protect cells from damage and oxidative stress.
● Low in saturated fat, making it a heart-healthy protein option.
● Free of added sugar, offering natural sweetness and savory flavors.
● Quick to cook, making it perfect for fast and easy meal preparation.
● Versatile and can be incorporated into various dishes, from salads to stir-fries.
● Sustainable seafood option when sourced responsibly.
● May aid in weight management due to its high protein and low-calorie content.
● May support brain health and cognitive function due to its omega-3 content.
● Can be enjoyed as part of a balanced diet for overall health and well-being.
● Provides essential amino acids necessary for muscle repair and growth.
● Delicious and satisfying, offering a flavorful addition to your evening snack.
APPROXIMATE NUTRIENT BREAKDOWN OF THIS RECIPE FOR 100 GRAMS OF THIS RECIPE
● Calories: 130 kcal
● Carbohydrates: 3 g
● Protein: 23 g
● Fat: 2 g
● Fiber: 1 g
● Sodium: 150 mg
Spinach Lentil Curry
Savor the flavors of wholesome goodness with our Spinach Lentil Curry, a delightful mid-evening snack that's as nourishing as it is delicious. Bursting with vibrant colors and aromatic spices, this curry is a comforting treat for any time of day. Packed with nutrient-rich ingredients like lentils and spinach, it's a perfect balance of taste and nutrition. Say hello to a snack that will leave you feeling satisfied and energized, without any guilt!
OUR SPINACH LENTIL CURRY RECIPE
Ingredients:
● 1 cup dried lentils (any variety), rinsed and drained
● 2 cups fresh spinach leaves, washed and chopped
● 1 onion, finely chopped
● 2 tomatoes, diced
● 3 cloves garlic, minced
● 1-inch piece of ginger, grated
● 1 green chili, finely chopped (optional)
● 1 teaspoon cumin seeds
● 1 teaspoon ground turmeric
● 1 teaspoon ground coriander
● 1/2 teaspoon chili powder (adjust to taste)
● Salt to taste
● 2 cups water
● Fresh cilantro leaves for garnish
● Lemon wedges for serving (optional)
PREPARATION:
1. Heat a tablespoon of water in a large pan over medium heat. Add cumin seeds and let them sizzle for a few seconds.
2. Add chopped onions and sauté until they turn golden brown, about 5 minutes.
3. Stir in minced garlic, grated ginger, and green chili (if using). Cook for another 2 minutes until fragrant.
4. Add diced tomatoes to the pan and cook until they soften and release their juices, about 5 minutes.
5. Mix in ground turmeric, ground coriander, and chili powder. Cook for a minute to toast the spices.
6. Add rinsed lentils to the pan along with 2 cups of water. Stir well to combine.
7. Bring the mixture to a boil, then reduce the heat to low. Cover and simmer for 20-25 minutes or until the lentils are tender.
8. Once the lentils are cooked, stir in chopped spinach and cook for an additional 5 minutes until the spinach wilts.
9. Season the curry with salt to taste and adjust the consistency by adding more water if needed.
10. Remove the pan from heat and garnish the curry with fresh cilantro leaves.
11. Serve hot with a squeeze of lemon juice on top, if desired.
HEALTH FACTS ABOUT LENITLS:
● Lentils are a rich source of plant-based protein, essential for muscle repair and growth.
● They are high in fiber, promoting digestive health and aiding in weight management.
● Lentils are low in fat and cholesterol, making them heart-healthy options for reducing the risk of cardiovascular diseases.
● They are packed with iron, crucial for transporting oxygen throughout the body and preventing anemia.
● Lentils are rich in folate, supporting cell division and growth, particularly important during pregnancy.
● They contain antioxidants like polyphenols, which help reduce inflammation and protect against chronic diseases.
● Lentils have a low glycemic index, preventing blood sugar spikes and providing sustained energy.
● They are abundant in vitamins and minerals such as potassium, magnesium, and zinc, supporting overall health and immunity.
● Lentils are gluten-free, making them suitable for individuals with gluten sensitivities or celiac disease.
● They are versatile ingredients, suitable for various cuisines and dishes, from soups and stews to salads and curries.
● Lentils are budget-friendly and shelf-stable, making them accessible and convenient for everyday cooking.
● They are environmentally friendly, requiring less water and resources compared to animal-based protein sources.
● Lentils contain beneficial plant compounds like flavonoids, which have antioxidant and anti-inflammatory properties.
● They can help regulate blood pressure due to their high potassium content, promoting heart health.
● Lentils are satiating and help control appetite, aiding in weight management and maintaining a healthy body weight.
APPROXIMATE NUTRIENT BREAKDOWN OF THIS RECIPE FOR 100 GRAMS OF THIS RECIPE
● Calories: Approximately 150 kcal
● Protein: 9 g
● Fat: 1 g
● Carbohydrates: 27 g
● Fiber: 8 g
Vegetable Appe
Indulge in a delightful evening snack with Vegetable Appe, a savory and nutritious treat that's perfect for any occasion! These bite-sized delights are packed with the goodness of vegetables, making them not only delicious but also incredibly wholesome. With a crispy exterior and a soft, flavorful interior, Vegetable Appe are sure to be a hit with both kids and adults alike. Whether enjoyed on their own or paired with a tangy chutney, these little wonders are guaranteed to satisfy your cravings without any added sugar or extra fat.
OUR VEGETABLE APPE RECIPE
Ingredients:
● 1 cup rice flour
● 1/4 cup semolina (sooji)
● 1/2 cup finely chopped mixed vegetables (carrots, bell peppers, onions, etc.)
● 1/4 cup chopped coriander leaves
● 1 green chili, finely chopped (optional)
● 1 teaspoon ginger paste
● 1/2 teaspoon mustard seeds
● 1/2 teaspoon cumin seeds
● 1/2 teaspoon baking soda
● Salt to taste
● Water, as needed
● 1 tablespoon oil, for greasing the pan
PREPARATION:
1. In a mixing bowl, combine rice flour, semolina, chopped vegetables, coriander leaves, green chili (if using), and ginger paste.
2. Heat a small pan and add mustard seeds and cumin seeds. Once they start to splutter, remove from heat and add them to the mixing bowl.
3. Add salt and baking soda to the bowl, and mix well.
4. Gradually add water to the mixture, stirring continuously, until you achieve a thick batter consistency.
5. Heat an appe pan (or aebleskiver pan) and grease each mold with a little oil.
6. Spoon the batter into each mold, filling them up to three-quarters full.
7. Cover the pan and cook on medium-low heat for 3-4 minutes, or until the bottom side turns golden brown.
8. Using a skewer or spoon, carefully flip each appe and cook for another 3-4 minutes, or until golden brown and cooked through.
9. Once done, remove the appe from the pan and repeat the process with the remaining batter.
10. Serve hot with your favorite chutney or dip.
HEALTH FACTS ABOUT APPE:
● Made with rice flour, a gluten-free alternative suitable for gluten-sensitive individuals.
● Incorporates semolina, providing a good source of energy and dietary fiber.
● Loaded with mixed vegetables, offering essential vitamins, minerals, and antioxidants.
● Contains coriander leaves, known for their detoxifying and digestive properties.
● Includes green chili and ginger, which can aid in digestion and metabolism.
● Seasoned with mustard seeds and cumin seeds, adding a burst of flavor and aroma.
● Baking soda helps the appe achieve a light and fluffy texture without excess oil.
● Cooked in an appe pan with minimal oil, making it a healthier cooking method.
● Provides a satisfying crunch on the outside and a soft, fluffy interior.
● Can be customized with various vegetable combinations for added nutrition and flavor.
● Portable and convenient, making them perfect for snacking on the go.
● Kid-friendly and appealing to picky eaters due to their bite-sized nature.
● Versatile, suitable for breakfast, snacks, or as part of a meal.
● Low in added sugars, making them a healthier alternative to store-bought snacks.
● Easy to prepare with simple ingredients found in most kitchens.
APPROXIMATE NUTRIENT BREAKDOWN OF THIS RECIPE FOR 100 GRAMS OF THIS RECIPE
● Calories: 100 kcal
● Carbohydrates: 20 g
● Protein: 3 g
● Fat: 2 g
● Fiber: 2 g
● Sodium: 150 mg
Vegetable Stir-Fry with Tofu
Looking for a flavorful and nutritious snack to curb those mid-evening cravings? Say hello to our Vegetable Stir-Fry with Tofu! This vibrant dish is not only bursting with colors and flavors but also packed with wholesome ingredients to keep you feeling satisfied and energized. With tofu as the star protein and an array of fresh vegetables, this stir-fry is a delicious way to indulge without any added sugars or extra fats.
OUR VEGETABLE STIR FRY WITH TOFU RECIPE
Ingredients:
● 200g firm tofu, drained and cubed
● 2 cups mixed vegetables (such as bell peppers, broccoli, carrots, snap peas)
● 2 tablespoons low-sodium soy sauce
● 1 tablespoon sesame oil
● 1 tablespoon rice vinegar
● 1 teaspoon grated ginger
● 2 cloves garlic, minced
● 1 tablespoon cornstarch (optional, for thickening sauce)
● Salt and pepper to taste
● Cooked brown rice or quinoa for serving
PREPARATION:
1. Heat sesame oil in a large skillet or wok over medium-high heat.
2. Add cubed tofu to the skillet and cook until golden brown on all sides, about 5-7 minutes. Remove tofu from the skillet and set aside.
3. In the same skillet, add mixed vegetables and cook until they are tender-crisp, about 5-7 minutes.
4. Meanwhile, in a small bowl, whisk together soy sauce, rice vinegar, grated ginger, minced garlic, and cornstarch (if using).
5. Once the vegetables are cooked, return the tofu to the skillet and pour the sauce over the tofu and vegetables.
6. Stir well to coat everything evenly and cook for another 2-3 minutes, or until the sauce has thickened slightly.
7. Season with salt and pepper to taste.
8. Serve hot over cooked brown rice or quinoa.
HEALTH FACTS ABOUT TOFU:
● High in protein for muscle repair and growth.
● Low in calories for weight management.
● Contains all essential amino acids for health.
● Rich in iron for oxygen transport in the body.
● Supports bone health with its calcium content.
● Lowers cholesterol levels for heart health.
● Provides antioxidants for cellular protection.
● Aids in digestion and promotes gut health.
● Lowers the risk of certain cancers.
● Regulates blood sugar levels.
● Suitable for vegetarian and vegan diets.
● Versatile ingredient in various cuisines and dishes.
● Supports hormone balance with its phytoestrogens.
● Improves skin health with its vitamin E content.
● Enhances satiety and prevents overeating.
APPROXIMATE NUTRIENT BREAKDOWN OF THIS RECIPE FOR 100 GRAMS OF THIS RECIPE
● Calories: 80 kcal
● Protein: 6g
● Carbohydrates: 8g
● Fiber: 2g
● Fat: 3g
● Saturated Fat: 0g
● Cholesterol: 0mg
● Sodium: 200mg
● Sugar: 2g
● Vitamin A: 20% DV
● Vitamin C: 30% DV
● Calcium: 10% DV
● Iron: 8% DV
