Tag Archives: healthy

Green Apple, Green Tea Smoothie

Healthy Breakfast Idea!

Here is a healthy green smoothie that’s kids friendly packed with vitamins & minerals and they will gladly enjoy it without knowing there is spinach in it. You can make many variations of substituting other fruits in season but remember to keep it low in sugar. Berries are best as they are low in sugar and keep the milk low in fat as well. I used a tablespoon of agave and you can use that or substitute stevia or raw sugar to keep it healthy.

Chef’s notes: Stevia does not affect your blood sugar and Agave has higher sugar content but its lowGi for absorption!

green smoothie

 

Prep time 5 min                   blending time 1 min                  makes 2 smoothies

Ingredients

1 medium green apple, cored and diced

1 cup green tea (brewed earlier)

½ avocado

2 tbsp plain yogurt

2 cups milk

½ cup baby spinach leaves

1 tbsp blue agave nectar

1 tsp mint (optional)

Method

  1. Put all the ingredients in a blender and blend until smooth
  2. Divide the smoothie in two glasses and enjoy!

Nutritional Analysis: 1 serving (360 ml): Calories 260; Carb 34 g; Fibre 4 g; Fat 11 g;  Sat Fat 3g;  Protein 10 g; Sodium 135 mg; sugar 29g;  Potassium 692 mg; Calcium 228; Vitamin A 197; Vitamin C 8

 

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Healthy Breakfast Burrito

Healthy Breakfast Idea!

This burrito is very simple and takes only few minutes to prepare and its perfect for any day! The best part of the burrito is you can take it anywhere and when you are in a rush, just wrap it and take it on the road and enjoy! So now you have no excuse to miss your breakfast so let’s get started.

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Prep time 5 min                                Cooking time 5 min                         Serves 2

Chef’s Note: Always buy a firm avocado and let it ripen in your kitchen, if you buy a ripe avocado it will be turn mushy and dark brown.

 ** Avocado is considered a superfood – even though it’s high in calories and fat – but its good fat full of folate, Vitamin E and lutein that can help protect the body from heart disease, cancer, degenerative eye and brain diseases.

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Ingredients

 2 small whole grain tortillas

1 ripe avocado

2 medium eggs

6 cherry tomatoes halved

2 tbsp low-fat cottage cheese

1/2 tsp fresh herbs (optional)

Salt and pepper for taste

Method 

  1. Crack the eggs in a small bowl and whisk
  2. Spry a small frying pan with cooking oil and  heat the pan
  3. Pour the eggs and make a quick scrambled eggs by moving the edges forward with a wooden spoon until thickened to your liking
  4. On a cutting board place two tortillas down and divide the scrambled eggs between them
  5. Top each tortillas with cherry tomatoes and spoon of cottage cheese
  6. Cut the avocado with a sharp knife and twist and separate it. With a slight tap with a knife the pit will stick to the knife and remove
  7. Score inside the avocado in a diagonal pattern with a knife and scoop out each half of the avocado in each of the tortilla and sprinkle fresh herbs
  8. Season with salt and pepper if needed and wrap and secure with a took pick
  9. Or Wrap it in tin foil and take it on the go and enjoy!

Nutritional Analysis: 1 serving (based on 1 Tortilla wrap): Calories 405; Carb 38 g; Fibre 9 g; Fat 23 g;  Sat Fat 5g;  Protein 15 g; Sodium 331 mg;  Potassium 653 mg

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Yogurt Parfait

Healthy Breakfast Idea!

A simple yogurt parfait with your favourite cereal, yogurt and fruit will transform your ordinary breakfast into an extraordinary breakfast. It’s so easy to prepare and portable for taking it anywhere and its kid’s friendly. With the combination of healthy carb, protein and fruits is a perfect way to rev up your body after a long night of sleep and a healthy start of a day!

 Prep time 5 min                                                        serves 2IMG_4329

 

Ingredients

 1 cup all bran bud or muesli or granola cereal

1 cup mixed fresh fruits of your choice

1 cup plain yogurt

1 tbsp ground flaxseed

 Method

  1. In two tall serving glasses, divide the ingredients: first layer ¼ cup yogurt, followed by ¼ cup fruits, then ¼ cup of cereal of your choice, ground flax then alternate another layer with fruits on top
  2. Enjoy immediately or chill overnight

Nutritional Analysis: 1 serving (based on bran buds, blueberries and 2% yogurt): Calories 273; Carb 54 g; Fibre 19 g; Fat 5 g;  Sugar 26 g; Protein 13 g; Sodium 381 mg;  Potassium 815 mg

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Spicy Quinoa Pilaf

Quinoa Pilaf

I love working with Quinoa – it’s a versatile starch, carbohydrate (actually a seed, not a grain) grown in Central and South America and has high protein compound compared to other whole grains. I also say it’s a chameleon where it takes flavours from other ingredients that you incorporate so it tastes great. I say this with whole lot of love especially for South Asian food since it acts just like rice, taking on flavours but it has better nutritional value than rice.

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This is a simple recipe that can be prepared with little preparation – like I said earlier its very healthy and has protein, carbohydrate and good source of fibre. This is a low-GI food where it’s a great alternative to rice, pasta or potatoes and suitable for Celiac, Diabetes, CVD, Vegan and Vegetarian diet and tastes delicious!

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Prep time: 25 min            Cooking time: 25 min                      Serves 5 people (as a side dish)

Ingredients:

1 tsp canola oil

1 bay leaf

1 small cinnamon stick

3 gloves

1 green cardamom, pounded

1 small onion chopped

1 tsp curry powder (mixture of coriander, turmeric, cumin, black pepper, and chili powder)

1 cup mixed vegetables

1 cup quinoa (soaked, washed and drained)

2 cups water

1/2 tsp salt

1 tsp freshly chopped coriander

2 tbsp toasted almonds

Method:

1. Heat oil in a medium sauce pan over medium heat. Add bay leaf and cinnamon stick and fry 30 seconds. Add onion and fry until the onions are soft and add cloves & cardamom

2. Add curry powder mixture and fry for 2 minutes (it will burn so move it around quickly). Add mixed vegetables and mix well

3. Add quinoa and coat it well with onions and vegetables. Add 2 cups of water and bring it to a boil. Adjust the taste with salt and add coriander and lower the temperature to simmer, cover and cook for 15 minutes or until the all the water has been absorbed. Tuff off the stove and let it stand for another 10 minutes. Fluff with fork and sprinkle almonds and chopped coriander and serve warm.

Nutrients per serving (1/2 cup): Calories: 121; Carbohydrates: 17g; Protein: 6g; Fibre: 3g;  Fat: 4g; Cholesterol: 0mg;  Sodium: 350 mg

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Flavours of Tuscany

Tuscan Kale Lentil Soup

When I was in Tuscany, Italy in the fall of 2007 kale was sold in many colours (black or purple) in the markets. Many restaurants served kale soup with lentils which was hardy and delicious with unsalted Tuscan bread. Many households make variations of this recipe with cooked ham or pancetta or low salt bacon as you want more flavour and less salt. I was able to acquire this recipe from a local restaurant.

 

 

 

 

 

This is a delicious soup that you can enjoy in the cold months of fall and winter and it’s healthy. It makes use of kale which is high in vitamin A and C and also makes good use of lentils which has a good balance of low GI carbohydrate, vegetable protein and fibre and its gluten free. This soup is suitable for people with diabetes, celiac and CVD (cardiovascular disease). It’s a perfect meal in a bowl since it has all the food groups and great for cold days.*For Vegetarian or vegan diet you can skip the pancetta

Tuscan Kale Lentil Soup

Tuscan Kale Lentil Soup

Tuscan Kale Lentil Soup

Prep time 10 min                       cooking time 50 min                       Serves 8 people (1 cup)

Ingredients

1 tbsp (15 ml) canola oil

4 slices (100 g) pancetta (or low salt bacon or cooked ham)

1 cup (250 ml) chopped onion

1 cup (250 ml) chopped celery

1 cup (250 ml) chopped carrots

1 cup (250 ml) chopped fennel (optional)*

1 tbsp (15 ml) chopped garlic

2 large bay leafs

1 large cinnamon stick

1 cup (250 ml) dry lentils, washed and soaked over night

4 cups (1 L) low salt vegetable stock

2 large bunch kale, washed and chopped into ribbons

1 can of salt reduced canned tomatoes chopped with its liquid

2 tbsp (30 ml) tomato paste (low salt)

2 tbsp (30 ml) chopped fresh rosemary (or 1 tbsp (15 ml) dried rosemary)

½ tsp (2.5 ml) chilli flakes (desired amount, optional)*

½ tsp (2.5 ml) ground black pepper

2 tbsp (30 ml) chopped fresh thyme (or 1 tbsp (15 ml) dried thyme)

1 tbsp (15 ml) balsamic vinegar

2 tbsp (30 ml) chopped fresh Italian parsley

Salt to taste (may not need it since we have tomato paste and vegetable stock)

Low fat parmesan – for sprinkling on top

Method

1. Heat oil in a large stock pot and add pancetta (bacon or ham) and sweat them; add onions and sauté then add carrots, celery and fennel,  garlic and sauté then add bay leafs and cinnamon

2. Add washed lentils, kale and add stock and bring to a boil

3. Add tomatoes, tomato paste, rosemary, thyme, chilli flakes, ground pepper and cook in low heat for 45 minutes or until the lentils are cooked (don’t overcook the lentils)

4. Add vinegar, parsley and cook for another 10 min and adjust taste.

5. Serve soup in bowls and sprinkle with parmesan

Nutritional Value for 1 cup (250 ml): Calories 147g; Carbohydrates 21g; Fibre 6g; Sugar 4g; Protein 9g; Fat 4g; Cholesterol 4g; Sodium 320mg; Vitamin A 80%, Vitamin C 130%; Calcium 15%; Iron 15%

 

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