Healthy Blends

This Article is from Yahoo : http://au.lifestyle.yahoo.com/womens-health/nutrition/healthy-eating/article/-/6916600/healthy-blends/

Assemble the recommended seven serves of fruit and vegies on your kitchen bench, and the prospect of choking them all down in a day can seem impossible. Blend them into an ice-cold smoothie, however, and suddenly a healthy diet becomes very doable.

“Smoothies are a good way to reach your dairy and fruit intakes for the day, if they’re made with skim milk or yoghurt and whole fruits,” says WH nutrition expert Sharon Natoli. These puréed powerhouses can do more than help you hit your nutrition quotas – they’re designed to tackle a variety of health concerns. Finally, a chance to use your blender for something other than margaritas...

INSTRUCTIONS FOR ALL RECIPES: combine ingredients and blend until smooth

The tummy soother

You pilates your way to a lean, mean middle, and then digestive woes like water retention, bloating or constipation sabotage your flat-stomach dreams. This gut-friendly smoothie will help: it contains the enzyme papain as well as potassium, both of which calm an angry digestive system, plus four grams of fibre to tame an upset tummy. Ginger and mint nix nausea, fend off flatulence and freshen your breath. Bonus: probiotics in yoghurt boost friendly bacteria in your digestive tract to lessen bloating.

WHAT YOU’LL NEED 
1 cup peeled, seeded and cubed papaya
1 cup frozen sliced peaches
1 medium pear, cubed, skin optional
1 tbs ground flaxseed
1 tsp sliced ginger
6 mint leaves
½ cup low-fat Greek yoghurt
6 ice cubes

Garnish with mint after blending

Makes 3 serves. Per serve: 456kJ, 2g fat (0.5g sat), 21g carbs, 15mg sodium, 4g fibre, 4g protein

The baby protector

This prenatal superstar packs the nutrients you need when you’re expecting: folate from orange juice reduces the risk of birth defects, iron in prune juice helps blood carry oxygen to the baby, and calcium in milk helps prevent bone loss, says Cheryl Forberg, nutritionist and author of Positively Ageless. Blackberries, apricots and kiwifruit offer healing vitamin C for a postnatal edge.

WHAT YOU’LL NEED 
3 tbs frozen orange juice concentrate
1 cup frozen blackberries
2 cup peeled, cubed kiwifruit
2 apricots, skin optional
½ cup skim milk powder

1 cup prune juice, frozen in ice cube trays (or ½ cup prune juice and 1 cup ice cubes)

Makes 3 serves. Per serve: 837kJ, 0.6g fat (0g sat), 45g carbs, 78mg sodium, 6g fibre, 6g protein

The immunity builder

Loaded with boosters such as beta-carotene and vitamin C from mango, rockmelon and pineapple, this smoothie primes your infection-fighting army for action. “Vitamin C increases the production of white blood cells and antibodies,” says Dr Tanya Zuckerbrot, author of The F-Factor Diet . Finally, the duo of almonds and almond milk delivers a healthy dose of defence-fortifying zinc.

WHAT YOU’LL NEED 
1 cup peeled, pitted, cubed mango
1 cup chopped rockmelon
½ cup cubed pineapple, fresh or canned
⅓ cup ground almonds
½ cup unsweetened almond milk
1 cup ice cubes

Garnish with sliced almonds after blending

Makes 3 serves. Per serve: 628kJ, 6.8g fat (0.5g sat), 22g carbs, 41mg sodium, 4g fibre, 4g protein

The energy booster

Potassium-rich bananas deliver energising carbohydrates, while protein powder and peanut butter give you the energy you need to get through that three o’clock slump. Pantothenic acid, a B vitamin found in yoghurt and honey, helps convert food into fuel. Iron-rich wheat germ and cinnamon up blood oxygen levels so you won’t get winded during your midday workout.

WHAT YOU’LL NEED 
2 frozen bananas, peeled and chopped
2 scoops chocolate protein powder
2 tbs peanut butter
2 tbs wheat germ
1 tsp cinnamon
1 tbs honey
¾ cup low-fat Greek yoghurt
4 tbs skim milk powder

2 cup ice cubes

Makes 3 serves. Per serve: 1042kJ, 7g fat (2g sat), 38g carbs, 102 mg sodium, 4g fibre, 25g protein

The hunger killer

This hearty blend is stocked with filling fibre from fruit and protein from tofu. “Fibre helps you feel full without contributing tons of kilojoules, and protein is the most satiating nutrient,” says Lisa Drayer, author of The Beauty Diet. Get added ammunition from the omega-3 fatty acids in flaxseed oil. “Omega-3s help increase your metabolic rate and burn fat,” says dietitian Christine Avanti. “They’ve also been found to reduce the size and number of fat cells, especially in the belly.”

WHAT YOU’LL NEED
1 cup strawberries, hulled
1 cup cubed mango
1 lime, peeled and seeded
2 tbs flaxseed oil
½ cup silken tofu

1½ cup ice cubes

Makes 3 serves. Per serve: 690kJ, 10g fat (1g sat), 18g carbs, 6mg sodium, 3g fibre, 3g protein

Better blending

Add power, protein and personality to your own smoothies, with these tips from juice bar owner

Dr Catherine Wilbert

BASE 
Use Almond milk, skim milk, soy milk, rice milk, kefir, tofu, coconut milk or soy yoghurt
Skip Ice cream

Tip Go low-fat (once blended, you can’t tell the difference) and use frozen fruit to add texture

PROTEIN 
Use Protein powder, tofu, low-fat yoghurt, cottage cheese, peanut butter or almond powder
Skip Raw eggs – it’s not worth the salmonella risk

Tip Look for protein powder with more protein than sugar

GREENS
Use Kale, spinach, romaine, silverbeet, rocket, celery and/or fresh herbs
Skip Broccoli – it’s healthy, but not good juiced

Tip Vegies can be bitter – try 70-30 fruit-to-greens

FIBRE
Use Wheatgerm, ground flaxseed, high-fibre fruits (raspberries, blackberries, avocado)
Skip Dried fruit

Tip For extra fibre, leave skin on thin-skinned fruits like pears and peaches

SWEETNESS
Use Honey, stevia, ripe bananas, juice concentrate
Skip Artificial sweetener
Tip Stick to a tablespoon of sweetening stuff

Tomato Saar

One of my favorite curry.  Tomato Saar - Tomato curry / soup

Ingredients:
6 med. size tomatoes - whole boiled in water for 7-8 min.
100 ml coconut milk (depends on taste )
1tsp chili powder
1tsp (cumin + coriander powder)
1tsp ginger garlic paste
1 tsp turmeric powder
1tsp mustard seeds
1 tsp cumin seeds
pinch of asofoetida
6-7 curry leaves
fresh coriander for garnishing
1tbsp oil
pinch of sugar
salt to taste
Procedure:
1) Grind the tomatoes.
2) In the pot add oil ginger garlic paste, cumin- coriander powder, turmeric, chili powder, asofoetida and fry for few seconds.
3) Add the tomato puree with salt and sugar. Boil for 2min.
4) In another small pot heat oil add cumin seeds, mustard seeds, curry leaves and few chopped garlic cloves and asofoetida. Fry for few seconds and add to the boiling tomato curry.
5) Serve with rice or can have in Winter as soup.

Green vegei - Stir fry

This is an Konkani (Coastal recipe from Konkan) stir fry. Learned from my mother.

Ingredients:
1 bunch of Leafy vegei - cleaned and chopped.
1 med. size onion - chopped
1 green chili- chopped
1 tsp cumin
2 tbsp fresh grated coconut / frozen
1 tbsp oil
salt to taste
Procedure:
1) Heat oil in a pan and add onion, chili and cumin. Fry for 2-3 min.
2) Add chopped leafy vegetable. Fry for 2-3 min on high flame.
3) Add salt and grated coconut. and Serve with Chapati or with 'peaj'(Konkani Style rice soup)

Black Gram Curry - Ghuta - Satari style

This was taught to me by my Father. One interesting thing is , for this curry you have to give tarka in a stone bowl called thikri.  

Ingredients:
1/2 cup whole black urad- roasted and roughly grinded
2 tbsp chana dal
1/2 tsp turmeric powder
6-7 garlic cloves
1 tbsp cumin seeds
2 green chili's
pinch of asofoetida
salt to taste
Procedure:
1) Cook grinded Urad and Chana dal , turmeric, salt, chili together for 2 whistles in pressure cooker.
2) After cooking put it in a pot and let it boil, can put water to bring the desired consistency.
3) heat thikri / small pan on high flame, and then turn off the flame. add oil, crushed garlic, cumin and pinch of asofoetida. Fry.Than add to boiling cooked dal and cover with lid. Let it boil for 2-3 min.
Serve with rice.
(if using thikri, you have to put tarka to dal with thikri in dal as well. And then close lid and turnoff the gas, let the dal boil in the heat of thikri. Remove thikri before serving the dal)

Rajma

Yesterday I learned this recipe from a Punjabi lady. The rajma she cooked was mind blowing. Going to learn few more recipes from Punjab. Will update you all with it.

Ingredients:
1 Cup Rajma (Soak in warm water overnight or 8-9 hours)
5 medium sized onion chopped
2 medium sized tomatoes chopped
1 tbsp cumin seeds
1 tsp ginger paste
1 tsp garlic paste (5-6 petals)
1 tsp garam masala
1 tsp turmeric powder
3 tbsp oil
1 tbsp chili powder

salt to taste

Fresh coriander to garnish

( Grind onion tomatoes to puree ,separately)

Procedure:

1) Pressure cook soaked rajma for 15 min or upto 3 whistles. (add pinch of salt while cooking)

2) Heat oil in cooker, add cumin, onion paste, fry for a 1 min then add pureed tomatoes, turmeric powder, chili powder, ginger garlic paste, garam masala, salt. FRY for 15-20 min stirring every after few minutes until It will release  oil to side.

3) Then add the cooked rajma, stir and again pressure cook for 2-3 whistle.

4) Serve hot with rice or Chapati, roti. Garnish with Cut ginger or tomato or Coriander.

(Note: Mash 2 tbsp of rajma before adding to the masala to make the thick consistency)

Masoor Biryani

On request by my sis in law (brothers wife).
This is one of my favorite recipe, and well know in my friends and family. The recipe was passed to me by one of my mother's friend (Mane madam). Once I had it in her house when I was in college and I liked it.
It is best serve with Mango pickle and ghee.

Ingredients:
1 cup basmati rice Soaked for 1 hour and water removed
1 cup sprouted masoor
1 tbsp ginger garlic paste
2 onions - chopped lengthwise
1 tamal patri (bay leaf)
2 green chili cut lengthwise
1'' dalchini (cinnamon )
a pinch shah jeera  (black cumin seeds) / cumin seeds
1/2  dagad phool (star aniseed )
2 lawang (cloves)
4-5 meerha (whole black pepper)
1/2 tsp garam masala
3 tbsp oil / ghee
2.5 cup boiling water
salt to taste

Procedure:
1) Heat oil in a thick bottom pot.
2) Add spices one by one, then add chilies and onion. Fry for few minutes till onions are translucent not browned. Then add ginger garlic paste and garam masala fry for a min.
3) Add rice and fry for 3-4 min stiring continuosly on a medium flame. Then add massor and fry for 3-4 min again.
4)Its important to add BOILING water to it now. Add salt.
5) Cook uncovered on medium first then on low.
6)Keep a little water more, so if you feel the rice is not cooked can add a little water to it.
Serve hot, garnish with a leaf of coriander.

Makhana kheer (Lotus seeds pudding)

Ingredients:
6 cups milk
3 cups makhana.
1 cup sugar
4 Cardamoms finely grounded.
7-8 Cashews sliced
5-6 raisins.
2 tsp ghee

Procedure:
1.Heat ghee in wok (skillet) and fry makhanas for 5 min or until light golden.
2.Coarsely ground the makhana and keep aside,
3.Heat milk to boil in a pot.
4.Once milk starts boiling, let it simmer for 10 min.
5.Now add crushed makhana,cashews,raisins,cardamom in it and cook it for another 10 min on low flame.
6.keep stirring on time to time.
pudding is ready, serve hot or cold.

Stir fry

Ingredients:
1 cup beans
1/2 zuchinni chopped
1 carrot diced
1 onion diced
1/2 bowl fresh coriander
1tbsp soy sauce
1tbsp ginger garlic paste
1 tbsp oil
salt to taste

Procedure:
1) heat wok add oil than ginger garlic paste, soy sauce. Fry for 1-2 min.
2) add onions, carrot, beans, zucchini, and fry for 2-3 min. Add salt.
3) Garnish with coriander.
Serve with Congee
Can top with roasted peanuts or cashew nuts or Sesame seeds

Congee

Congee (Chinese rice soup)

Ingredients:
6 cups water
1/2 cup jasmine rice
1/2 tsp grated ginger
salt to taste

Procedure:
Add rice, water  and garlic in a large pot. When water is boiled, turn it down to medium low and put the lid on. Let it cook in medium low for 1 - 2 hours or until the congee is creamy. Stir occasionally.
Serve with Stir fry

Vietnamese spring roll with peanut sauce

Once we tried this rolls in a Vietnamese restaurant and we liked it, its raw and its healthy.

Ingredients:
For rolls:
60g dried rice vermicelli noodles
8 rice wrappers (22cm diameter)
12 leaves fresh Thai basil, chopped
3 sprigs fresh coriander, chopped
1-2 Carrots (cut lengthwise)
1 Cucumber (cut lengthwise)
few lettuce leafs 


For Peanut sauce:
1/2 cup creamy peanut butter

• 1 tbsp granulated sugar
• 1 tbsp soy sauce
• 1 small garlic clove, mashed to a paste
• 1 tsp chili paste
• 1 tbsp sesame oil
• Juice of 1 lime
• 2 tbsp water

Procedure:
For spring rolls
1)Bring a medium saucepan of water to boil. Boil rice vermicelli 3 to 5 minutes, or until al dente, and drain.
2) Fill a large bowl with warm water. Dip one wrapper into the hot water for 1 second to soften. Lay wrapper flat.
3) In a row across the center and  place a handful of vermicelli, basil, coriander and lettuce, leaving about 2 inches uncovered at each side.
4) Fold uncovered sides inward, then tightly roll the wrapper, beginning at the end with the lettuce. 
5)Cut roll in half if desired. 
    Repeat with remaining ingredients.


For sauce:
In a small bowl mix all the ingredients of the sauce and stir rigorously to mix well.

Ragada Pattis

Ragada Pattis (Spicy peas curry with Potato pattice)

This is my one of the most favorite food.My mom is expert in this. Love you mom.

Ingredients:
For pattice
500gm Potatoes
1 cup bread crumbs
1 green chili crushed
1tbsp ginger garlic paste
1 tsp turmeric powder
salt to taste

For tamarind Chatni
1/2 cup tamarind soaked
1/4 cup dates
2 tbsp jaggery
salt to taste
1/2 tsp chili powder

For Mint chatni
1/2 cup mint
1/2 cup fresh coriander leaves
1 green chili
salt to taste

For Ragada
2 cups dried peas (soaked overnight)
1tbsp garam masala
1/2  tsp turmeric powder
1tsp ginger garlic paste
1tsp chili powder
2-3 bay leafs
salt to taste

For Garnishing
2-3 finely chopped onion
a bunch of coriander chopped
1 cup yogurt

Procedure:

For pattice
Boil potatoes until soft. Then peel and mash with bread crumbs, ginger garlic paste, salt, chili, turmeric powder and make some pattice.Shallow fry the pattice on frying pan until a little crispy .Here in above picture I baked the pattice, as I was running out of time.

For chutneys:

Tamarind Chutney : Grind all the Ingredients in a grinder. Taste and adjust salt and Jaggery.
Mint Chutney         : Grind all the Ingredients in a grinder. Taste and adjust salt.

For Ragada:

Soak the peas overnight. Next day boil until soft. Add some salt while boiling.
In a pot add oil, bay leaves and fry for few seconds then add ginger garlic paste, turmeric powder, garam masala and cooked peas, boil for 10 min. Taste and add salt and a little chili powder.

For Serving : first put pattice in a plate then ragada and then chopped onions, coriander, and top with mint chutney, tamarind chutney and yogurt. Yummy

Shengdanyachi Chatani (Peanut Chatni)

Ingredients:
1 cup roasted peanuts
1 tsp chili powder
2-3 garlic cloves
salt to taste

Procedure:
1) Grind together all ingredients coarsely
Can have with bread, or on top of salads, with yogurt, in sandwich, with rice, chapati or roti, naan.

Korean Noodles Stir fry

I got to know about this noodles from my Boss's wife Precy. Once she gave me this stir fry for lunch. I was amazed to see this transparent noodles. Actually this are made up of potato starch.

Ingredients:

1/4 packet noodles. Glass Noodles( From 300 gm packet)
1 Zucchini chopped
1 Carrot sliced lengthwise
1 cup fresh beans
1/2 onion (chopped = 1'' cubes)
1 tsp roasted sesame seeds / roasted pine nuts
1tsp ginger garlic paste
1 fresh green / red chili
1tbsp sesame oil
1tsp soy sauce
1tsp cooking wine
1/2 rice vinegar
salt to taste

Procedure :
1) Add noodles in boiling water and cook until they are soft.
2) In a wok add oil, chili,onions, ginger garlic paste. Fry for 2-3 min.
3) Add beans, carrots, cook for 2-3 min and then add zucchini. Can also add mushrooms.
4) Add vinegar and wine, soy sauce. After frying for 3-4 min add noodles and fry again.
5) Serve with sesame seeds or pine nuts

Peas and potato pattice

In January the fresh peas season starts in India.
Aai (mother) makes 'Masale Bhat' and 'Matta' on 26th January for Republic Day.
And sweet will be offcourse Jalebi.
But today I am posting another recipe by my aai called Pattice. Made up of Potatoes and fresh Peas. (or frozen)

Ingredients:
500 gm Potatoes boiled
250 gm peas
1 onion chopped
1tsp garam masala
1/2 tsp ginger garlic paste
1/2 coriander powder
1 cup bread crumbs
1 cup fine semolina
1/2 tsp turmeric
1/4 tsp chili powder
oil for frying
1 cup yogurt
9-10 mint leaves
1 chilli fresh
salt to taste

Procedure:
1)For filling:
          In a pan heat oil add onions and fry untill translucent.
          Add turmeric, chili, coriander, garam masala powder and ginger-garlic paste. Fry for 2-3 min.
          Add fresh peas and fry than put lid and cook for 3-4 min.
          Add salt to taste. And let it cool for few min.
2) Mash the potatoes and mix in the bread crumbs, salt. Dont prepare the mixture too early as it tends to get get very soft and stick because of salt, you will unable to make ball. So prepare when you are ready to make pattice and fry.
3) Now make small balls of potato mixture and flaten it on palm, then fill the peas mixture and make the ball again and flatten a little bit.
4) Roll it on fine semolina or bread crumbs, and than goes on frying pan with a little oil. Make crispy.
5) Do the same with rest.
          For Chutney / Dip:
                     1) Grind Mint leafs and 1 chili ,salt together.
                     2) Mix with yogurt.

Kolhapuri Misal Pav

Kolhapuri Misal Pav

Kolhapur is a famous city of Western Maharashtra in India, know for it’s famous Mahalaxmi Temple and spicy food.

On a weekend, I thought of making something different for lunch. So the dish was Kolhapuri Misal Pav. This is famous recipe from Kolhapur, so it’s name has Kolhapuri . Misal  means mixture, as it contains 3-4 different varieties of sprouts.  Pav means bread. 

I remember my mother use to make this at the time of Diwali as we have huge stock of the snacks.

So remembering those old days.Lets make misal.

With all this ingredients it seems difficult but not if you gather all ingredients as mentioned below.










For 5-6 persons

Ingredients:

For curry:

2 cups sprouted beans cooked

2 onions chopped

2 small tomatoes chopped

½ tsp turmeric

6-7 curry leaves

1tsp Garam Masala

1 tsp red chili powder (can add extra as per taste)

5 cups water

¼ tsp sugar

Salt to taste

            For curry paste:

            2 tbsp dry coconut

            ½ cup fresh coriander leaves

            3 garlic cloves

            1 inch ginger  ---- and grind all together to a very fine paste

For potato vegetable:

3 Potatoes (boiled) and chopped

1 onion chopped

¼ tsp turmeric

1tsp cumin seeds

1 tsp mustard

5-6 curry leaves

¼ cup Fresh coriander

Salt to taste

For Garnishing

1 onion finely chopped

1 cup fresh coriander chopped

1 tomato chopped

1 lime/lemon cut into 8 pieces

1 Packet- 500gm spicy snacks (can get from Indian store)

Procedure for curry:

1) Heat oil in thick bottom soup pan.

 2) Add cumin, onions and fry till translucent.

 3) Add turmeric and chili powder.

 4) Add curry leaves and garam Masala and tomatoes.

5) After frying for 4-5 min add the curry paste.

6) Fry again for 6-7 mins till oil separates from the paste.

7) Then add cooked sprouts…. (wash and cook sprouts in pressure cooker 2 whistle or add to boiling water and boil  until it becomes soft/ cooked).

88) Adding salt and sugar ,Let the mixture boil for few min.
  9) When the curry is boiling remove the oil which floats on top in a bowl and keep aside, use the same oil while serving on top. ( the oil is called as 'cut').

    By that time make potato vegetable

1) De skin and chop the boiled potatoes and keep aside.

2) In a pan add oil chopped onions, turmeric, cumin and mustard seeds, curry leaves,    salt and fry for 1-2 min.

3) Then add potatoes and chopped fresh coriander. And fry for 2 -3 min.

4) Vegetable is ready.

5) I am not using chili in this because overall dish will become more spicy than planned.

Serving suggestions are as shown in the picture.

Serve hot.

Dahi bhat

Dahi bhat recipe -1 (easy yogurt rice)

Ingredients:

1 bowl cooked rice

½ bowl yogurt

1 garlic clove grated

Salt to taste

Procedure:

1)      1) Mix rice, yogurt and grated garlic, salt in a bowl.

2)      2) Make semi liquid consistency.

3)      3) Serve with fresh chopped coriander.

Dahi Bhat – recipe 2 (Yogurt rice)

I remember my aai (mother) use to prepare this rice in summer to keep our body cool. Its a tradition that whole meal is not complete without having 'dahi bhat'.

Ingredients:

1 bowl cooked rice

½ bowl yogurt

1 garlic clove grated

1tbsp oil

½ tsp cumin seeds

½ tsp mustard seeds

1tsp Chana dal

1tsp urad dal

Pinch of Asafetida

1 green chili chopped

6-7 curry leaves

Salt to taste

Procedure:

1)      1) Mix rice, yogurt and grated garlic, salt in a bowl.

2)      2) Make semi liquid consistency by adding water.

3)      3) Heat oil in a pan add chana dal, urad dal, cumin, mustard, chili and curry leaves, asafetida fry for 1-2 min.

4)      4)Serve with fresh chopped coriander.

·       5) Can replace ginger for garlic.