Broccoli Cheese Casserole

Ingredients
  1 Kg broccoli, stems removed (can use vegetable peeler to peel, then slice and eat like celery), large florets cut, yielding about 8 cups of broccoli florets
  Salt for blanching water
  2 strips of thick-cut bacon (about 50 Grm), cut crosswise into 1/4-inch wide strips
  1/3 cup all purpose flour
  5 eggs, beaten
  1/2 cup cream
  1 cup whole milk
  2 to 3 tsp of freshly cracked black pepper 
  1/2 tsp salt
  2 tsp Dijon mustard
  250 Grm cheddar cheese, grated

Method
1. Bring a large pot of salted water to a boil (1 Tbsp salt for 2 quarts of water). 
2. Add the broccoli florets and boil for 3-5 minutes or until just tender enough so that a fork can easily pierce the floret, but still firm. Strain and rinse with cold water to stop the cooking. 
3. While the water in step one is coming to a boil, cook the bacon pieces on medium heat in a frying pan until lightly browned, but not crisp. Remove to a plate lined with paper towels to absorb the excess fat. Set aside.
4. Preheat oven to 425°F. Butter a 2 1/2 quart casserole dish. In a bowl, whisk the eggs into the flour, then whisk in the cream and milk. Add the black pepper (more or less to taste), salt, and mustard. Mix in about a third of the cheese.
5. Place the parboiled broccoli florets in the casserole dish, sprinkling about a third of the cheese over the broccoli florets as you lay them down. Sprinkle the bacon pieces over the broccoli. 
6. Pour the egg, cream, milk, cheese mixture over the broccoli, moving the broccoli pieces a bit so that the mixture gets into all the nooks and crannies. Sprinkle the casserole with the remaining cheese.
7. Bake for 25-40 minutes, or until set. Once the top has browned, you may want to tent with aluminum foil to keep from burning.

Yield: Serves 5 as a main course, 10 as a side.
Cook time: 1 Hour

Black Bean Soup

Ingredients
  2 Cup (450 GRM) dried black beans, rinsed, soaked in water overnight or 6 hours, drained
  450 GRM smoked ham hock or shank
  2 bay leaves
  5 cups water
  1/8 tsp baking soda
  1/2 tsp salt
  4 Tbsp olive oil
  1 large yellow onion, chopped fine
  1 medium sweet potato, chopped into 1/2-inch pieces (can substitute 2 large carrots)
  1/2 carrot, chopped fine
  1 celery rib, chopped fine
  1/2 tsp salt
  4 medium garlic cloves, minced
  1 Tbsp ground cumin
  1 tsp chile powder
  2 cups chicken stock
  1 Tbsp molasses
  1 red bell pepper, roughly chopped
  3 to 4 Tbsp lime juice (can substitute lemon juice)
  Salt
  Chopped fresh cilantro
  Sour cream
  Avocado, peeled and chopped

Method
1. Place beans and ham hock in a thick-bottomed pot. 
2. Add 5 cups water, bay leaves, salt and baking soda. Bring to a boil, reduce heat to a low simmer. 
3. Cover and let cook for 1 hour 30 minutes, until beans are tender. 
4. Remove bay leaves. Remove ham hock from the pot. Cut ham meat away from the bone and cut into small, bite-sized pieces, set aside.
5. Heat olive oil in a large 8-quart thick-bottomed pot on medium high until the oil is hot, but not smoking. Add the onions, celery, sweet potato and 1/2 teaspoon of salt. Cook, stirring occasionally, until lightly browned and softened, about 10-15 minutes. 
6. Reduce heat to medium, add the cumin, chili powder, and garlic, cook for an additional 2 minutes, stirring constantly. 
7. Add the beans, their cooking liquid, chicken stock, molasses, and bell pepper. Bring to a boil then reduce heat to a simmer. Cook, stirring occasionally, for 20 to 30 minutes.
8. Remove 4 cups of the soup (about half of it) to a blender. Purée until smooth and return to the pot of soup. 
9. Add back the ham pieces to the soup. Add 3 Tbsp of lime juice. Adjust seasonings. If on the sweet side, add a bit more lime juice. Salt to taste.
10. Serve with garnishes. 

Makes 8 cups. Serves 6.
Note: The soup may continue to thicken. If you would like it thinner, just add some water to desired consistency.

BBQ Chicken with Cabbage & Pear Slaw

Ingredients 
  3 tbls light mayonnaise
  2 tbls cider vinegar
  2 tbls low-fat milk
  1 tsp sugar
  1/8 tsp celery seeds
  1/4 cup bottled barbecue sauce
  4 cup shredded red cabbage 
  3 cup shredded carrots 
  2 large pears, cored and cut in thin strips
  4 boneless skinless chicken breast halves (1 pounds)
  Salt & black pepper to taste

Method
1. Blend mayonnaise, milk, vinegar, sugar, 1/2 teaspoon of the salt, celery seeds and 1 tablespoon of the barbecue sauce.
2. In a bowl, mix cabbage, carrots and pears. Top with mayonnaise mixture
3. Toss to coat. Cover and refrigerate for at least 2 hours.
4. Heat oven to 450 degrees F. Place chicken breasts on a rack over a baking sheet. 
5. Remove 2 tablespoons barbecue sauce to a small bowl; brush each breast lightly with remaining barbecue sauce, then sprinkle with remaining 1/2 teaspoon salt and black pepper. 
6. Bake at 450 degrees F for 30 minutes or until internal temperature of chicken registers 155 degrees F on an instant-read thermometer. 
7. Remove from oven and spoon reserved barbecue sauce over chicken breasts. Serve with 1-1/2 cups slaw per person.

Mediterranean Chicken Salad Pitas

Ingredients
  1 cup plain whole-milk Greek yogurt 
  1/2 tsp ground cumin 
  1/4 tsp crushed red pepper 
  3 cups chopped cooked chicken 
  2 tbls lemon juice  
  1 cup chopped red bell pepper 
  1/2 cup chopped pitted green olives
  1/2 cup diced red onion 
  1/4 cup chopped fresh cilantro 
  15-ounce chickpeas (garbanzo beans), rinsed and drained (without Salt) 
  6 (6-inch) whole wheat pitas, cut in half 
  6 (1/8-inch-thick) slices tomato, cut in half 
  12 Bibb lettuce leaves 

Method
1. Combine first 4 ingredients in a small bowl
2. Set aside. Combine chicken and next 5 ingredients (through chickpeas) in a large bowl. 
3. Add yogurt mixture to chicken mixture
4. Toss gently to coat. 
5. Line each pita half with 1 lettuce leaf and 1 tomato piece
6. Add 1/2 cup chicken mixture to each pita half.

Tossed salad with olive dressing

Ingredients
  ½ piece cucumber, sliced
  1 tomato, cut in wedges
  ½ onion, cut in rings
  1 tbsp lemon juice
  1 cup lettuce
  1 tbsp olive oil
  1 clove garlic, chopped
  A pinch of pepper and salt

Method
1. Lay out lettuce leaves along the border of the platter. 
2. Cut onion in rings, slice cucumber and tomatoes, and add to dish. 
3. In a bottle mix lemon juice, olive oil, salt and finely chopped garlic and mix well to prepare dressing. Drizzle on top of tossed salad and serve.


Nutrition Count for 1 serving
- Tossed salad with olive dressing, mixed vegetable raita, steamed rice, grilled shrimps = 680 calories

Note: The daily calorie requirement for average adults is between 2000-2500 kcal, depending on individual lifestyles

Mushroom Salad

Mushroom Salad Recipe : Raw button mushrooms are marinated in lemon juice and other ingredients. Mushrooms are rich in vitamins and recent studies indicate that mushrooms protect human body against cancer.


Ingredients
- Button mushrooms(thinly sliced) - 250g
- Fresh parsley(chopped) - 1/2 tbsp
- Fresh chives(chopped) - 1/2 tbsp
- Red pepper(diced) - 1/2 of one


For marinade
Lemon juice - 1 1/2 tbsp
Olive oil - 1/4 cup
White wine vinegar - 1/2 tbsp
Chilly powder - 1/4 tsp
Garlic - 1 clove(crushed)


Method
1)For preparing mushroom salad, first place the thinly sliced mushrooms in a bowl and follow indications to prepare marinade.
2)Make a marinade by combining together lemon juice, olive oil, white wine vinegar, chilly powder and crushed garlic in a screw-top jar. Shake and toss the jar well. Pour the marinade mixture over the button mushrooms.
3)Leave the mushroom salad aside for 2-3 hours, tossing in between.
4)Fold in chopped parsley, chives, red pepper and serve.
5)Mushroom salad, a highly nutritious recipe is a must for every home.

Oats Upma

Oats Upma makes a great tasting, spicy yet reasonably healthy breakfast.


Ingredients
    * Oats – 1 Cup (e.g., Quaker Oats)
    * Finely Chopped Onion – 1
    * Chopped Green Chillies – 1
    * Oil – 1 and 1/2 tsp
    * Mustard Seeds – 1/2 tsp
    * Urad Dal or Split Black Bean (Gram) / White Lentils – 1/2 tsp
    * Curry Leaves
    * Turmeric Powder – 1/4 tsp
    * Sugar – 1/4 tsp
    * Lemon Juice – 1 tsp
    * Coriander Leaves / Cilantro
    * Salt to taste


Method
1. Heat Oil in pan, add Mustard Seeds, once the Mustard Seeds splutter, add Urad Dal (White Lentils) and fry until they turn golden brown.
2. Now add Curry Leaves and chopped Green Chillies and fry for a minute. Then add chopped Onions and Turmeric Powder and fry until the Onions start to look a little transparent.
3. Add Salt and Sugar to the the above mixture and fry for a minute.
4. At this stage, add Oats to the pan and fry for 2-3 minutes or till you smell a nice aroma and Oats turn light brown in color.
5. Now sprinkle about 1/2 to 3/4 cup of water to the above fried Oats mixture in the pan and mix well all the ingredients with a spatulla and fry till the Oats turn soft. Make sure to not add excess water to the Oats Upma as the whole mixture can become too soggy and Oats Upma may not taste as good as it should.
6. Add Lemon Juice to the Oats Upma and mix well. Garnish with Coriander Leaves / Cilantro.
7. Now Oats Upma is ready to serve. You can prepare Oats Upma for breakfast or this Oats dish can make a great evening snack too.

Oats Vegetable Soup

Soups make great starters or side dishes which are great for health and Oats Vegetable Soup is no exception. Soups are quite easy to prepare. Some people prepare Soup by grinding all the cooked vegetables into a vegetable paste, but here I prepared by chopping the vegetables into small pieces. Chopped vegetables give better taste to the Soup.


Ingredients
 * Quakers Oats – 3 Tbsp
 * Green Beans – 15
 * Carrot – 1
 * Green Peas – 1/4 Cup
 * Sweet Corn – 1/4 Cup 
 * Milk – 1/2 cup
 * Pepper powder – 1/2 tsp
 * Salt to taste
 * Sugar – 1/4 tsp
 * Cilantro /Coriander Leaves 

Method
   1. Wash and cut Carrots and Green Beans into small pieces and cook them in a pressure cooker until you hear 2 whistles or cook in microwave for 6-8 min. The vegetables should be half cooked. As you follow the next steps, ensure that the vegetables are not cooked fully and turn too soft – soups with partially cooked vegetables taste much better in my experience and perhaps healthier too.
   2. Heat 1/2 cup of water in a vessel or pan. Transfer the cooked vegetables to this vessel. Also add Green Peas, Sweet Corn and allow to cook for 5 min.
   3. At this stage, add Quakers Oats and cook for 5 more minutes. Once you add the Oats, the whole mixture turns a bit thick. If needed add 1/4 cup of water to the mixture and keep stirring so that the Oats do not turn into lumps and these Oats are cooked well.
   4. Now add Pepper Powder, Sugar and Salt and heat for a minute. Finally add Milk and stir once and boil the mixture for a minute more. Do not overheat/cook this Soup mixture for more than 2 minutes once you add the Milk. You can skip the Milk if you want to by adding 1/2 cup of Water instead, but Milk provides better taste. See to it that the Oats Soup turns out to be sufficiently thin to your preference.
   5. Oats Vegetable Soup is now ready to serve. If needed garnish with Cilantro/Coriander Leaves.

Oats Breakfast

Oats make a great healthy breakfast. You can have Oats with a glass of Milk and with any of the fruits like Apple, Banana, Chikoo etc. and dry fruits like Walnuts, Figs/Anjoor, Dates etc. Unlike the corn flakes mixture, the Oats breakfast that I am suggesting here usually will not make you feel hungry till afternoon lunch.


Ingredients
 * Quaker Oats – 1/2 cup (or White Oats)
 * Milk – 1-1/2 to 2 cups
 * Sugar – 1 Tbsp
 * Walnuts – 7-8
 * Fig or Anjeer or Anjoor – 1-2
 * Dates or Kajoor – 2
 * Apple – 1/2
 * Banana – 1 small sized (Optional)


Method
   1. Cut all the dry fruits like Walnuts, Fig and Dates into small pieces. Cut the fresh fruits you want to go with Oats like Apple, Banana, Chikoo etc. into cubed sized pieces.
   2. Cook the Oats with 1 cup of Milk and Sugar in a microwave for about 2-3 minutes or cook them in a vessel for about 5 minutes.
   3. Transfer the above cooked Oats with Milk to a serving bowl. Leave the mixture to cool for 2-3 minutes.
   4. Now add all the cut Fruits, Dry fruits and remaining Milk to the serving bowl with cooked Oats. Mix all the ingredients well.
   5. Now your fresh healthy Oats breakfast is ready to savoured.

Chicken Fried Noodles

Ingredients
· chicken pieces,about 400 gms 
· broccoli or cauliflower,150 gms 
· Celery,1 
· Green onion,1 
· Bell pepper,1 
· Noodles,400 gms 
· Green chilies,5 
· Eggs,2 
· Freshly ground pepper,2 tsp 
· Ginger,1 sq.inch 
· Garlic,10 flakes,crushed 
· Star aniseed,1 
· Carrot,cut lengthwise,150 gms 
· vegetable oil,60 ml 
· soy sauce,30 ml 
· chicken broth 150 ml 
· Cilantro,1 bunch 
· chili powder 2 tsp. 
· Chicken soup cubes,3 
· Corn starch,50 gm


Note
Most of the ingredients mentioned above contain plenty of Vitamins, minerals, phyto−chemicals and anti−oxidants which not only lower your chances of cancer,but also promote a sense of well being,especially with all those Red hot chilies inducing a flush....


Method
 -Cut the chicken to bite−size pieces,coat them with a little corn flour, and half of soy sauce,mix with chili powder and aniseed powder.In a non−stick pan.
- Add 1 tsp of oil and pour the eggs and cook them under low fire. When it comes to eggs and prawns,you need to cook them under low fire to preserve their texture or they get "rubbery".sprinkle the scrambled eggs with pepper and remove them to a plate.
- Add more oil to the hot wok.Add the crushed garlic and crushed ginger to the oil.Add the chopped green onions, chilies and chicken to the pan,stirring all the while. After a couple of minutes,reduce the heat so that the chicken cookes in its juice.Later add the florets of cruciferous vegetables and stir fry them for about 3 minutes.Meanwhile,prepare Noodles as advised and set aside.Turn up the heat in your wok.Add the broth,spiced with crushed soup cubes and soy sauce.Add the remaining corn starch to add the "glaze" and stir with chopped celery and scrambled eggs. Lastly mix them with the prepared noodles.Garnish with cilantro and serve hot.

Cheese open toasts

Ingredients
200 gms cottage cheese, grated
3 carrots, grated
2 onions, grated
1/2 cup cabbage, finely chopped
1 tbsp cornflour
1/2 tbsp butter
1 tsp black pepper powder
Salt to taste
2 tbsp cornflakes
6 slices of white bread


Method
- Heat butter and then add onion. Stir and fry for a minute. Add carrots, cabbage, salt, pepper, cornflour, stir well and keep aside.
- Before serving: spread the mixture on each slice of bread. Crush the cornflakes and sprinkle over the mixture. Top with grated cheese.
- Bake in hot oven for five minutes before serving, or until the bread becomes crispy. Cut into triangles and serve hot with ketchup.

Fruit Chat

Ingredients
2 apples
2 guavas
1/2 cup pineapple pieces
2 bananas
1/2 cup grapes
1/2 cup choley/chana (chick peas) boiled
1 cup orange juice
2 tbsp sugar or to taste
1/2 tsp salt or to taste
1/2 tsp or to taste, chat masala
1/4 tsp or to taste, black pepper powder

Method
Peel the fruits (apples, guavas, bananas), and cut into cubes. Then mix in bowl and add all the remaining ingredients and mix well. Keep it in the refrigerator and serve cold.

Roasted Capsicum Soup

Bright red and flavourful, this soup is ideal for diabetics. Capsicum contains vitamin A, an antioxidant that helps to fight the free radicals that otherwise attack healthy cells and lead to complications.


Ingredients
2 whole red capsicums
4 medium sized tomatoes
2 bayleaves 
1 clove of garlic
1/2 cup low fat milk
1 tbsp cornflour
salt to taste


For the garnish
2 tbsp chopped coriander 


Method
Pierce the red capsicum with a fork and roast them over a flame till they turn black.
Cool, wash them and remove the skin, stem and seeds. Keep aside.
Cut the tomatoes into quarters and add approx. 3 cups of water, bay leaves and garlic and boil till the tomatoes are soft. Discard the bay leaves and keep aside.
Purée the capsicum and tomato mixture into a smooth paste.
Mix the corn flour and milk and add to the paste.
Add salt and simmer the soup for few minutes till it thickens.
Serve hot garnished with coriander.


Quick Tip
If the soup tastes sour add a pinch of sugar substitute and mix well 


just before serving.

Skin Glow Soup

Cucumbers are 90 % water. The sweet taste of cucumbers adds a subtle flavor to this soup.


Ingredients
4 small cucumbers
3 to 4 tbsp mint leaves
2 1/4 cups low fat yoghurt
salt to taste


Method
Blend all the ingredients in a blender. Add a little cold water if the mixture is too thick. 
Serve chilled.

Mushroom Soup

An easy-to-whip up and nourishing soup made from low calorie mushrooms and low fat milk.


Ingredients
3 cups thickly sliced mushrooms 
1/2 cup chopped onions
2 tsp plain flour
1 cup low fat milk
1 tsp oil
salt and black pepper to taste


Method
    Heat the oil in a non-stick pan, add the onions and sauté for 1 minute. Sprinkle a little water if the onions start burning.
    Add the plain flour and mushrooms and fry for some more time.
    Add milk and stir continuously till no lumps remain. Allow to cook.
    When cooked, purée till smooth. Add 3 cups of water, salt and pepper.
    Simmer for another 3 to 4 minutes. Serve hot.

Moong Dal Water (Baby and Toddler Recipe)

This is a nourishing food and an ideal one to start with as its texture is similar to that of breast milk. The water has been strained as babies cannot digest whole cereals and pulse before the age of 6 months. It is best to give it unstrained after your little one is 6 months old. To make it tastier, you can add a tadka of ghee, jeera and turmeric powder a couple of weeks after you start this.


Ingredients
2 tbsp yellow moong dal (split yellow gram)


Method
    Pressure cook the dal in 1/2 cup of water for 2 whistles.
    Add an additional 1/2 cup of water to the cooked dal and liquidise it in a blender.
    Strain the cooked dal and serve lukewarm.


Quick Tip
    You can make even thinner consistency than given above by adding more sterilized water to the dal.

Moong Dal Khichdi ( Baby and Toddler Recipe)

This is a good combination of a cereal and a pulse which is suitable for your baby once she has adapted to rice after 1 to 2 weeks of starting weaning. This will add more variety to your baby's meal and also provide plenty of protein for healthy growth. 


Ingredients
1 tsp moong dal (split green gram)
1 tbsp rice 
1/2 tsp turmeric powder
1/2 tsp butter or ghee


Method
    Wash and soak the green gram and rice together.
    Add the turmeric powder and pressure cook it for 3 whistles.
    Remove from the pressure cooker and add the ghee. Mix well.
    Mash the khichdi completely to make a smooth consistency. Serve lukewarm.

Masoor Dal Water (Baby and Toddler Recipe)

This is a nourishing food and an ideal one to start with as its. The water has been strained as babies cannot digest whole cereals and pulse before the age of 6 months. It is best to give it unstrained after your little one is 6 months old. To make it tastier, you can add a tadka of ghee, jeera and turmeric powder a couple of weeks after you start this.


Ingredients
2 tbsp red masoor dal (split red lentil)


Method
    Pressure cook the dal in 1/2 cup of water for 2 whistles.
    Add an additional 1/2 cup of water to the cooked dal and liquidise it in a blender.
    Strain the cooked dal and serve lukewarm.


Quick Tip
    You can make even thinner consistency than given above by adding more sterilized water to the dal.

Dahi Bhindi ( High Blood Pressure Recipe)

Ingredients
4 cups ladies finger (bhindi) chopped into small pieces
1 tsp cumin seeds 
1 tsp mustard seeds 
1 tbsp urad dal (split black lentils)
2 whole dry kashmiri red chillies , broken
1/2 cup chopped onions
1 cup chopped tomatoes
1/4 tsp chilli powder
1/2 tsp turmeric powder 
1/4 cup low fat curds (dahi)
1 tbsp oil
1/4 tsp salt


To Be Ground Into A Paste
1 tbsp freshly grated coconut
1 tbsp broken cashewnuts (kaju)
3 tbsp beaten rice (poha) , roasted


Method
    Heat 2 teaspoons oil in a non-stick pan and sauté the bhindi in oil until they are done. Remove and drain on absorbent paper.
    Heat the remaining oil in the same pan, add the cumin seeds, mustard seeds and urad dal.
    When they crackle, add the red chillies and fry again for a while.
    Add the onions and sauté until they are golden brown. You may sprinkle a little water to avoid them from burning.
    Add the tomatoes, chilli powder, turmeric powder and the ground paste and simmer for a while.
    Meanwhile, add 1¼ cups of water to the curds, and whisk well. Add this to the subzi and bring to a boil.
    Add the sautéed bhindi and salt and simmer for 5 more minutes.
    Serve hot.

Moong Dal Dahi Vadas

This snack will surely stir up your appetite when served with green chutney and sweet & sour chutney. This is a heavy snack that provides 190 calories per serving; so, i suggest you do not indulge in more than one serving. 


Ingredients
For The Vadas
1 cup green moong dal (split green gram)
2 green chillies , chopped
asafoetida (hing) 
1/2 tsp fruit salt
1/4 tsp oil for greasing


For The Curds
2 cups low-fat curds (dahi)
salt to taste
1 tsp oil
1/2 tsp mustard seeds 
asafoetida (hing)


Other Ingredients
1/4 tsp cumin seeds (jeera) powder
1 tbsp chilli powder


Method
For the vadas
    Clean, wash and soak the moong dal for 3 to 4 hours.
    Drain, add the green chillies and blend in a mixer to a smooth paste, using a little water.
    Add the asafoetida and fruit salt and mix well.
    Heat a non-stick sandwich toaster, grease it lightly and spread 3 tbsp of the mixture in each cavity. Cook for 8 to 10 minutes or till done.
    Repeat with the remaining mixture to make more wadas.
    Cut each toasted triangular piece into 2 equal portions and keep aside.


For the curds
    Combine the curds and salt in a bowl and whisk well. Refrigerate till required.
    Heat the oil in a small non-stick pan and add the mustard seeds.
    When the seeds crackle, add the asafoetida.
    Add this tempering to the whisked curds and mix well and refrigerate till required.


Direction
    Soak them in water for 2 to 3 minutes. Thereafter, squeeze out the water and arrange the vadas on a serving plate.
    Spread the tempered curds over the vadas.
    Sprinkle the cumin seeds powder and chilli powder and serve immediately garnished with coriander.