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Health Recipes - Healthy soups

Spinach and Tofu Soup

Ingredients:

Tofu – 100gms
Spinach – 1 bunch
Ginger – ½ inch piece
Garlic – 2 cloves
Vegetable stock – 3 cups
Light soy sauce – 1 tbsp
Salt & pepper – to taste
Oil – 1 tsp

Preparation:

  • Cut the tofu into ¼ inch thick slices and then cut them into one inch triangles.
  • Wash the spinach leaves thoroughly under running water. Remove stems, roughly shred and keep them aside. Peel and chop ginger and garlic.
  • In frying pan heat oil on high heat and sauté chopped ginger and garlic.
  • Add the vegetable stock and bring to boil.
  • Add the tofu pieces and light soy sauce and when it comes to a boil reduce heat and simmer for about 2 minutes.
  • Add the shredded spinach leaves and simmer for a minute stirring gently. Remove the scum to make clear soup.
  • Add salt and pepper to taste and serve hot.

Toasted Almond soup

Ingredients:

Almonds – 20 to 25
Carrot – 1 medium sized
Onion – 1 medium sized
Butter – 1 and ½ tbsps
Cloves – 5 to 6
White sauce – 1 cup
Milk – 2 cups
Fresh cream – ½ cup
Salt – to taste
White pepper powder – ¼ tsp

Preparation:

  • Soak almond for half an hour in warm water.
  • Slice half of the almonds into fine slivers and toast in an oven or tawa until golden brown. Peel, wash and chop carrot and onion.
  • Heat butter in a pan, add cloves, onion and carrot and saute till translucent. Add the remaining half of the almonds. Stir – fry for few minutes.
  • Add one cup of water and boil for five minutes.
  • Strain and make a puree of solids (vegetables and almonds).
  • Dilute the white sauce with milk or water and mix it with the puree. Put in a pan and heat. Bring it to a boil, reduce heat, add cream and simmer for five minutes. Adjust seasoning with salt and pepper powder.
  • Garnish the soup with sliced toasted almonds and serve hot.

Carrot Chicken Soup

Ingredients:

Chicken - 50gm
Carrots (halved) - 50gm
Celery (halved) - 2tsp
Onion (halved) - 30gm
Water, to cover
Chicken bouillon - 10gm
Salt to taste
Pepper to taste

Preparation:

  • Take a large soup pot and add in the chicken, carrots, onion and celery.
  • Cover the ingredients with cold water and keep boiling, uncovered.
  • Once it begins to boil, lower the flame to medium-hot and leave to simmer until the chicken meat begins to fall off the bones.
  • Take the soup pot off the heat and remove all ingredients out of it.
  • Strain the broth.
  • Remove the chicken from the bones and chop the celery, onion and carrots.
  • Season the broth with the chicken bouillon, salt and pepper.
  • Put back the carrots, chicken, onion and celery in to the pot and stir.

Egg Drop Soup

Ingredients:

Eggs white - 40gm
Tofu (mashed) - 15gm
Chicken broth - 75 ml
Chopped fresh chives - 1tbsp
Ground ginger - 1tsp
Salt to taste
Refined flour - 1tsp
Celery chopped - 1tsp

Preparation:

  • Reserve half of the chicken broth and pour the rest into a saucepan.
  • Combine salt, celery, ginger and chives with it and bring it to a rolling boil.
  • Take a small bowl and stir together the remaining broth and refined flour till soft, keep aside.
  • Take another bowl, whisk eggs and tofu together using a fork.
  • Drizzle little egg at a time into the boiling broth mixture, carefully so the egg should cook immediately.
  • Once the eggs have been dropped, add the refined flour mixture slowly to it, keep stirring till the soup is the desired consistency.

Minestrone Soup

Ingredients:

2 medium tomatoes
5-6 French beans- chopped fine
1 small carrot- chopped fine
1 medium onion- chopped fine
1 tbsp shelled peas
} 1 small potato- peeled and diced
1 tbsp broken wheat noodles or Brown Rice
4 cups clear stock
2 tbsp cabbage- shredded
2 sticks celery
4 tbsp grated cheese
2 tsp salt
A dash of pepper

Preparation:

  • Skin the tomatoes and chop them finely.?
  • Place the stock in a saucepan over fire and bring to a boil. Add the tomatoes, noodles or rice, potatoes and onions, and simmer half covered.
  • When the noodles or rice and potatoes are half done, add the beans, carrots and peas.
  • When the vegetables are tender, add the salt and pepper and celery. Simmer covered for about 2 minutes.
  • To serve, divide the cabbage into four bowls and pour the hot soup over it. Sprinkle the grated cheese and serve.

Health Recipes - Healthy Snacks

Nutri Poha

Ingredients:

Rice flakes (Poha) - 100 gm
Sprouted moth - 50gm
Onion chopped - 100gm
Green chili, chopped - 2
Lemon juice - 2 tsp
Oil - 1 tsp
Coriander chopped - 2 tbsp
Salt to taste

Preparation:

  • Wash and drain rice flakes and keep aside.
  • Heat oil in a frying pan. Add onions and green chili and sauté till onions turn translucent.
  • Add sprouted moth and cook further for 2 minutes.
  • Add 1/4 cup of water, cover and cook on a low flame till the moth is tender.
  • Add rice flakes, lemon juice and salt. Mix well.
  • Garnish with coriander and serve hot.
  • This recipe can be made in a microwave oven also.

Moong dal chilla

Ingredients:

½ cup yellow moong dal (split yellow gram) flour
½ tsp ginger-garlic (adrak-lehsun)
A pinch of asafoetida (hing)
¼ tsp sugar
Shredded paneer
Salt to taste

Preparation:

  • Combine moong dal flour, ginger-garlic paste, asafoetida, sugar and salt and add enough water to make a thick batter. Add fruit salt and mix gently.
  • Heat a non-stick tava (griddle), pour a ladleful of batter on the tava and spread it evenly to make a thin pancake (approx. 5” diameter). Sprinkle a little topping mixture and cook on both sides over a medium flame, using oil.
  • Sprinkle the shredded paneer on top as garnishing.
  • Repeat for the remaining batter to make 3 more chillas.
  • Serve hot.

SPICY OAT PAN CAKES

Ingredients:

Rolled Oats 50 gm
Jowar flour 50 gm
Wheat flour 50 gm
} Onions (chopped) 50gm
Tomatoes (chopped) 50gm
Coriander (chopped) 2 tablespoons
Ginger – green chilli paste 1teaspoon
Oil 10 ml
Salt to taste

Preparation:

  • Mix together all ingredients in a bowl and add enough water to make a thick batter
  • Grease and heat a non-stick tava.
  • Spread a layer of batter to form a pancake of 4 mm. thickness.
  • Cook on both sides till golden brown, using a little oil.
  • Repeat to make 3 more pancakes.
  • Serve hot with coriander garlic chutney.
  • Total serving: - 5

Methi and moong sprouts stuffed rotis

Ingredients:

4 whole wheat chapattis
For the stuffing
Sprouted whole green gram 100gm
Finely chopped fenugreek leaves 50gm
Finely chopped green chilies 1 tsp
Dried mango powder 1.5 tsp
Finely chopped coriander leaves 10gm
Turmeric powder- a pinch
Salt to taste
Oil 5ml

Preparation:

  • Boil moong sprouts in very little water with a pinch of turmeric powder.
  • Do not overcook. Drain and set aside.
  • Combine all the ingredients in a bowl and mix well.
  • Divide into 4 equal portions and keep aside.
  • Brush both sides of a chapatti with a little oil and place on a hot tava.
  • Put 1 portion of the stuffing on one half of the chapatti.
  • Fold the chapatti into a semi-circular shape keeping the stuffing in the centre.
  • Cook on both sides using oil till brown spots appear on the surface.
  • Repeat with the remaining chapattis and stuffing to make 3 more rotis.
  • Serve hot.
  • Total serving: - 4

Health Recipes - Healthy Salad

Cold cucumber salad

Ingredients:

1/2 medium red onion, sliced thin
1 medium clove garlic, chopped
1 medium cucumber, halved, seeds removed, and sliced
1 medium tomato, cubed
1 medium red bell pepper, diced
1 tbsp cottage cheese / Paneer
6 olives, cut into halves or quarters
2 tbsp fresh lemon juice
Sea salt ( Optional ) and pepper to taste

Preparation:

  • Chop garlic and slice onions and let sit for 5 minutes to bring out their health-promoting properties
  • Combine all ingredients and serve.