Struggling to come up with an "Oriental" recipe which my son needed to take from home to celebrate the Oriental Day at school, I chanced upon a Sesame Peanut Noodles recipe by Nigella Lawson, and adjusted dressing a bit as per my preference and replaced standard egg noodles with organic whole wheat spaghetti, upping the nutrition quotient.
My challenge was to find a recipe which was NOT Maggi Noodles (ho hum!) and which could be eaten cold as lunch tiffin. This recipe fitted perfectly on all fronts!
Ingredients :
For the dressing -
20 ml Sesame oil
15 ml Soy Sauce
30 ml sweet chilli sauce
30 ml lime/lemon juice
100 gm smooth (not chunky!) peanut butter
For the Salad -
1 Red Capsicum washed, deseeded and cut into thin strips
1 Yellow Capsicum, washed, deseeded and cut into thin strips
100 gm beansprouts washed (optional)
2 bulbs of spring onions, finely chopped along with greens
200 gm organic whole wheat spaghetti
A big handful of fresh coriander chopped
A small handful of white sesame seeds - go by your preference really!
Method :
1. Boil the spaghetti till al dente'(with still a bite left) in boiling salted water, according to the package instructions. Drain and place in a large enough glass salad bowl.
2. Put all the ingredients for the dressing in a bowl and whisk till smooth. Check the seasoning and add ingredients according to your taste, in case you want more of any!
3. Put both the capsicums, beansprout, spring onions, and chopped coriander in the bowl with spaghetti and mix them well.
4. Pour the dressing over the salad and mix thoroughly so that everything is coated well with the dressing.
5. Sprinkle sesame seeds over the salad, and pack as needed.
Note : if you happen to keep this salad in fridge, please note that it does taste dry on taking out. So, you may want to mix a little bit of dressing (especially oil) and pour before you eat straight from the fridge.
Wednesday, August 18, 2010
Watermelon And Feta Salad
A typical summer treat! Have it for lunch on a hot summer day when it's bright and sunny outside......while you cool your insides with this delicious low fat healthy salad. The original recipe is by Nigella lawson, who, at times, does come up with some thing tasty yet low fat and healthy :)
Ingredients :
1 Kg ripe red WaterMelon, rind removed, deseeded and cut into small chunks, preferably bite size.
2 big lemons (or limes), more depending on your preference
A big handful of pitted, sliced black olives
1 small red onion sliced into half vertically and then cut into thin half moons
A handful of fresh mint chopped
50-75 gm of Feta Cheese
2 tbsp extra virgin Olive Oil
Black pepper to taste
Method :
1. Put onion slices in a small bowl and cover with the lemon/lime juice. Leave it till you prepare the rest of the salad.
2. Place watermelon chunks in a large glass salad bowl.
3. Sprinkle evenly the pitted sliced black olives.
4. Put the onion with the lemon juice in it.
5. Sprinkle chopped mint and tip in olive oil.
6. Sprinkle a generous helping of freshly ground black pepper
7. Mix everything gently, and last but NOT the least, roughly crumble feta and gently mix it in.
Ingredients :
1 Kg ripe red WaterMelon, rind removed, deseeded and cut into small chunks, preferably bite size.
2 big lemons (or limes), more depending on your preference
A big handful of pitted, sliced black olives
1 small red onion sliced into half vertically and then cut into thin half moons
A handful of fresh mint chopped
50-75 gm of Feta Cheese
2 tbsp extra virgin Olive Oil
Black pepper to taste
Method :
1. Put onion slices in a small bowl and cover with the lemon/lime juice. Leave it till you prepare the rest of the salad.
2. Place watermelon chunks in a large glass salad bowl.
3. Sprinkle evenly the pitted sliced black olives.
4. Put the onion with the lemon juice in it.
5. Sprinkle chopped mint and tip in olive oil.
6. Sprinkle a generous helping of freshly ground black pepper
7. Mix everything gently, and last but NOT the least, roughly crumble feta and gently mix it in.
Monday, August 16, 2010
My Greek Salad
When this is a blog on healthy eating, there is no way I can avoid talking about benefits of including raw foods in your diet, specifically salads. Salads can be made of any raw/cooked eatable fruit/vegetable/non vegetarian produce.
The first thing to consider is always the purpose the salad is to serve. Is it the main course, dessert course or just an accompaniment to other dishes on the table? The role salad plays in the whole menu essentially decides what kind of salad it is going to be.
For everyday healthy meals, I find salads the backbone of the eating plan of my family. I have also noticed that we tend to avoid making salads a part of daily meals when we find the process, or the ingredients too complicated for daily eating.
I usually make my version of what is really a 'Greek Salad'. I don't go out with any set ingredients, and usually make use of whatever I have in the fridge. Of course, there is an exception to this rule - I(my family really!) MUST have feta cheese in the salad. We just LOVE the saltiness of Feta combined with the flavors of the salad - a little bitter greens, sourness of vinegar/lemon and other flavors. We just can't do without Feta. Caution : Feta being a very salty cheese, a little really goes a long way and you don't need to add too much to enjoy its unique taste!
Serves 4
Note : There aren't any strict measurements for this recipe....just go with the flow and add less or more of any vegetable according to your preference.....after all, YOU have to eat it:)
My usual Ingredients :
1 cup lettuce/greens torn into bite size pieces (any kind would do really - iceberg, romaine, arugula, any kind of salad leaves!)
1 cup cucumber chopped into little cubes
1 cup cherry tomatoes chopped into halves (you can use cooking tomatoes too, just chop into cubes)
a handful of black pitted olives
1 cup mixed colored bell peppers (green, red, yellow)
1 large orange peeled, deseeded, demembraned(remove the white membrane covering the flesh) and chopped
a handful cranberries (dried or fresh)
1 tbsp flax seeds(optional)
1/2 cup walnuts chopped
50-75 gms feta cheese
Dressing:
2 tbsp extra virgin olive oil
1 tbsp vinegar (I normally use either Balsamic Vinegar/Red Wine Vinegar)
a pinch of dry mustard powder
a minced pod of garlic (optional)
1 tbsp any fresh herb - basil/parsley finely chopped (optional)
Sea salt/freshly ground black pepper to taste
Method :
1. For the dressing, pour vinegar in a small bowl. Add a pinch of mustard powder and mix well. Pour olive oil in a thin stream to this and mix vigorously so that the oil is fully blended. Add the minced garlic and herbs (if using), and salt and pepper. Mix all the ingredients well. and keep aside while you prepare the salad.
2. Assemble all the vegetables in a large glass/wooden salad bowl. Throw in walnuts, cranberries, flax seeds, orange, olives...
3. Pour the prepared dressing over it and mix everything thoroughly.
4. Crumble feta and gently fold it in the salad.
Note: feta is always put in the salad after the dressing has been mixed, since it is a very soft cheese and would totally disintegrate if put in earlier.
The first thing to consider is always the purpose the salad is to serve. Is it the main course, dessert course or just an accompaniment to other dishes on the table? The role salad plays in the whole menu essentially decides what kind of salad it is going to be.
For everyday healthy meals, I find salads the backbone of the eating plan of my family. I have also noticed that we tend to avoid making salads a part of daily meals when we find the process, or the ingredients too complicated for daily eating.
I usually make my version of what is really a 'Greek Salad'. I don't go out with any set ingredients, and usually make use of whatever I have in the fridge. Of course, there is an exception to this rule - I(my family really!) MUST have feta cheese in the salad. We just LOVE the saltiness of Feta combined with the flavors of the salad - a little bitter greens, sourness of vinegar/lemon and other flavors. We just can't do without Feta. Caution : Feta being a very salty cheese, a little really goes a long way and you don't need to add too much to enjoy its unique taste!
Serves 4
Note : There aren't any strict measurements for this recipe....just go with the flow and add less or more of any vegetable according to your preference.....after all, YOU have to eat it:)
My usual Ingredients :
1 cup lettuce/greens torn into bite size pieces (any kind would do really - iceberg, romaine, arugula, any kind of salad leaves!)
1 cup cucumber chopped into little cubes
1 cup cherry tomatoes chopped into halves (you can use cooking tomatoes too, just chop into cubes)
a handful of black pitted olives
1 cup mixed colored bell peppers (green, red, yellow)
1 large orange peeled, deseeded, demembraned(remove the white membrane covering the flesh) and chopped
a handful cranberries (dried or fresh)
1 tbsp flax seeds(optional)
1/2 cup walnuts chopped
50-75 gms feta cheese
Dressing:
2 tbsp extra virgin olive oil
1 tbsp vinegar (I normally use either Balsamic Vinegar/Red Wine Vinegar)
a pinch of dry mustard powder
a minced pod of garlic (optional)
1 tbsp any fresh herb - basil/parsley finely chopped (optional)
Sea salt/freshly ground black pepper to taste
Method :
1. For the dressing, pour vinegar in a small bowl. Add a pinch of mustard powder and mix well. Pour olive oil in a thin stream to this and mix vigorously so that the oil is fully blended. Add the minced garlic and herbs (if using), and salt and pepper. Mix all the ingredients well. and keep aside while you prepare the salad.
2. Assemble all the vegetables in a large glass/wooden salad bowl. Throw in walnuts, cranberries, flax seeds, orange, olives...
3. Pour the prepared dressing over it and mix everything thoroughly.
4. Crumble feta and gently fold it in the salad.
Note: feta is always put in the salad after the dressing has been mixed, since it is a very soft cheese and would totally disintegrate if put in earlier.
Wholewheat Blueberry Pancakes
This recipe is a Sunday breakfast staple for my family for umm....around a year now(!!). The main secret of eating healthy is reducing the quantity of processed foods from your regular diet. So, just junk that "ready made" pancakes carton and make these instead. I promise you that it 's not going to take too long in comparison. As you know by now, anything requiring too much effort in name of healthy eating is anathema to me, and I would not recommend any such recipe here!.
BTW, this recipe I found on a very good foodie site. I haven't felt the need to tinker with it, but one of these days I am going to try to make the egg less version.
Serves 4
Ingredients:
Dry Ingredients -
1 cup wholewheat flour
1/2 cup oat flour (just grind quick cooking oats in a dry grinder for a few seconds, if you don't have oat flour)
2 tbsp wheatgerm
1 1/2 tsp baking powder
3/4 tsp baking soda
Wet Ingredients -
1 tbsp honey
2 egg whites beaten lightly
1 1/2 - 2 cups buttermilk ( If you don't have buttermilk, add 2 tbsp vinegar to 2 cups milk at room temp, let it stand for about 15 minutes, and then proceed with the recipe)
1 tsp vanilla essence
yummy -
1 cup dried blueberries / dried cranberries (you can use fresh too, if you can get them)
1/2 cup walnuts
Method :
1. Mix all dry ingredients together.
2. Mix all the wet ingredients together.
3. Gently pour the wet mixture into the dry ingredients and mix well.
4. Stir in blueberries/walnuts/cranberries, and mix well. The ready mixture should be without lumps and of pouring consistency, though thicker than waffle mixture. Adjust the quantity of buttermilk to achieve the desired consistency.
5. Heat a non-stick flat griddle well, and ladle about 1/4 cup mixture in the centre of the griddle. Let the mixture take any shape. Heat through on medium heat.
6. When bubbles start forming on the surface, gently flip the pancake with a flat spatula to heat the other side. Gently slide to the serving plate.
Serving suggestions : Serve with a selection of honey, maple syrup, low fat butter, or any good fruit conserve (NOT mass produced loaded with white sugar and preservatives fruit jams, please!). The best is to make your own fruit compote, and enjoy with a glass of fresh orange juice for a healthy satisfying breakfast.
BTW, this recipe I found on a very good foodie site. I haven't felt the need to tinker with it, but one of these days I am going to try to make the egg less version.
Serves 4
Ingredients:
Dry Ingredients -
1 cup wholewheat flour
1/2 cup oat flour (just grind quick cooking oats in a dry grinder for a few seconds, if you don't have oat flour)
2 tbsp wheatgerm
1 1/2 tsp baking powder
3/4 tsp baking soda
Wet Ingredients -
1 tbsp honey
2 egg whites beaten lightly
1 1/2 - 2 cups buttermilk ( If you don't have buttermilk, add 2 tbsp vinegar to 2 cups milk at room temp, let it stand for about 15 minutes, and then proceed with the recipe)
1 tsp vanilla essence
yummy -
1 cup dried blueberries / dried cranberries (you can use fresh too, if you can get them)
1/2 cup walnuts
Method :
1. Mix all dry ingredients together.
2. Mix all the wet ingredients together.
3. Gently pour the wet mixture into the dry ingredients and mix well.
4. Stir in blueberries/walnuts/cranberries, and mix well. The ready mixture should be without lumps and of pouring consistency, though thicker than waffle mixture. Adjust the quantity of buttermilk to achieve the desired consistency.
5. Heat a non-stick flat griddle well, and ladle about 1/4 cup mixture in the centre of the griddle. Let the mixture take any shape. Heat through on medium heat.
6. When bubbles start forming on the surface, gently flip the pancake with a flat spatula to heat the other side. Gently slide to the serving plate.
Serving suggestions : Serve with a selection of honey, maple syrup, low fat butter, or any good fruit conserve (NOT mass produced loaded with white sugar and preservatives fruit jams, please!). The best is to make your own fruit compote, and enjoy with a glass of fresh orange juice for a healthy satisfying breakfast.
Healthy Oatmeal Cookies
Everyone likes cookies!! These are my favorites - dense, filling, tasty, easy and so good for the health! They are so versatile - have them with milk in the evening for a nutritious evening snack, or pack them up in the school tiffin for a short break (which is ideal time for "Junk" food like chips, or white sugar, butter centric ready made cookies).
This recipe, I found on the net somewhere(I forget where though!), and is easily my fave healthy low fat cookie recipe, which meets all the criteria I have for inclusion in this space. Go ahead, make these and have with your evening tea without feeling guilty!
This makes around 36 odd cookies depending on the size you make and thickness.
Ingredients:
Dry ingredients -
1 cup wholewheat flour
1 1/2 cup rolled oats/ quick white oats
1/2 tsp baking soda
1/2 tsp baking powder
1/2 tsp salt
1 tbsp cinnamon powder ( I use about 2 tbsp because.....I just love the aroma of cinnamon powder :))
1/2 tsp nutmeg (optional)
Wet Ingredients -
1/2 cup honey / brown sugar - light or dark / white sugar (ONLY If you don't have access to first two options)
1/2 cup olive oil
1 egg (beat with 2 tbsp of water)
Note : I usually go for 2 egg whites, and I adjust the quantity of water a little bit
1 tsp vanilla
Yummy -
1/2 cup raisins
1/2 cup walnuts
Optional -
Flax seeds/sesame seeds/cranberries/blueberries/ 1/2 ripe banana mashed or whatever takes your fancy!!
Method :
1. In a large bowl, mix all the dry ingredients.
2. In a medium bowl, mix all the wet ingredients together.
3. Mix dry with wet, add raisins and walnuts or anything else you plan to add.
4. Cool the mix for about 20 minutes in the fridge.
5. Preheat oven to 335 F(168 C)
6. Drop by teaspoonfuls on baking sheet & press down with fork. I use my hands to mold the cookies since the batter is quite stiff.
7. Bake for 15-20 minutes or until golden on the bottom of the cookie.
8. Cool on a wire rack and store in an airtight container.
This recipe, I found on the net somewhere(I forget where though!), and is easily my fave healthy low fat cookie recipe, which meets all the criteria I have for inclusion in this space. Go ahead, make these and have with your evening tea without feeling guilty!
This makes around 36 odd cookies depending on the size you make and thickness.
Ingredients:
Dry ingredients -
1 cup wholewheat flour
1 1/2 cup rolled oats/ quick white oats
1/2 tsp baking soda
1/2 tsp baking powder
1/2 tsp salt
1 tbsp cinnamon powder ( I use about 2 tbsp because.....I just love the aroma of cinnamon powder :))
1/2 tsp nutmeg (optional)
Wet Ingredients -
1/2 cup honey / brown sugar - light or dark / white sugar (ONLY If you don't have access to first two options)
1/2 cup olive oil
1 egg (beat with 2 tbsp of water)
Note : I usually go for 2 egg whites, and I adjust the quantity of water a little bit
1 tsp vanilla
Yummy -
1/2 cup raisins
1/2 cup walnuts
Optional -
Flax seeds/sesame seeds/cranberries/blueberries/ 1/2 ripe banana mashed or whatever takes your fancy!!
Method :
1. In a large bowl, mix all the dry ingredients.
2. In a medium bowl, mix all the wet ingredients together.
3. Mix dry with wet, add raisins and walnuts or anything else you plan to add.
4. Cool the mix for about 20 minutes in the fridge.
5. Preheat oven to 335 F(168 C)
6. Drop by teaspoonfuls on baking sheet & press down with fork. I use my hands to mold the cookies since the batter is quite stiff.
7. Bake for 15-20 minutes or until golden on the bottom of the cookie.
8. Cool on a wire rack and store in an airtight container.
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