Fruit salad with a twist

Eating fruits on a daily basis is good habit for everybody no matter whether they are trying to lose weight, maintain or just for a healthy living. To get the recommended amount, most people need to increase the amount of fruits and vegetables they currently eat every day. Fruits and vegetables contain essential vitamins, minerals, and fiber that may protect you from chronic diseases. Compared with people who consume a diet with only small amounts of fruits and vegetables, those who eat more generous amounts as part of a healthful diet are likely to have reduced risk of chronic diseases, including stroke and perhaps other cardiovascular diseases, and certain cancers. Fruits and vegetables are a natural source of energy and give the body many nutrients you need to keep going.

You can check the calaorie count of many fruits using the below link:
http://www.calorie-count.com/calories/browse/0900.html

However, can you believe that a 100gm of Apple is contains 47 kcal, grapes 60 kcal, orange 37 kcal etc? Hmm! Lets make use of all that and make a fruit salad with a twist!!


Ingredients:
100 gms Apple
75 gms Guavas
70 gms Grapes
1 Sweet lime
Orange50 gms
Cottage Cheese/ Paneer - (made from skimmed milk)
1 small bunch Pudina Leaves
1 tblsp Lemon Juice
Salt and Pepper To Taste

Method
Clean and wash mint leaves. Grind the mint leaves with lemon juice, salt and pepper. Cut paneer into small cubes and dress it with mint paste. Keep aside. Peel, clean and segment the orange. Clean and wash grapes. Wash guava and apple and cut into small cubes. Mix the fruits and paneer together. Serve chilled.

You can also add a bit of Chat masala!

Broccoli Soup

There are lots of people who do not like broccoli. But somehow, I like it!

Hmm... If you want to know more on Broccoli, Check the wikipedia...
http://en.wikipedia.org/wiki/Broccoli

Health Benefits of Broccoli

Broccoli's noteworthy nutrients include vitamin C, vitamin A (mostly as beta-carotene), folic acid, calcium, and fiber. Research shows that apart from building bones Calcium may play a role in the control of high blood pressure, and it may work to prevent colon cancer. Beta-carotene and vitamin C are important antioxidants that have been linked to a reduced risk of numerous conditions, including cataracts, heart disease, and several cancers.

Broccoli is a fiber find. Not only is it a rich source, but half of its fiber is insoluble and half is soluble, helping to meet your needs for both types of fiber. Broccoli provides a health bonus in the form of protective substances that may shield you from disease. Botanically, broccoli belongs to the cabbage family, collectively known as cruciferous vegetables. Health organizations have singled out cruciferous vegetables as must-have foods, recommending we eat them several times a week. Why? They are linked to lower rates of cancer. Like all cruciferous vegetables, broccoli naturally contains two important phytochemicals -- indoles and isothiocyanates. Researchers at Johns Hopkins University School of Medicine in Baltimore isolated from broccoli an isothiocyanate, called sulforaphane, that increases the activity of a group of enzymes in our bodies that squelch cancer-causing agents


Nutritional Values of Fresh and Cooked Broccoli
Serving Size: 1/2 cup chopped
Calories 27
Fat <1>

Ingredients:
500 gms Broccoli
1 medium sized Onion
4 cloves Garlic
2 inches Celery Stalk
4 cups Stock or water
1 Cup Low fat milk
Salt to taste
White pepper powder to taste

Method

Cut broccoli into small florets and wash well. Soak in salt water for ten to fifteen minutes and drain. Peel and roughly chop onion and garlic. Wash and chop celery stalk.Dry roast almonds on medium heat till almond skin changes its colour slightly. Remove from heat, cool it and slice them into slivers. Heat vegetable stock or water with chopped onion, garlic and celery. Bring to a boil. Add broccoli florets and continue to cook without covering the pan. Cook for five to seven minutes or till broccoli is tender. Remove from fire, cool and puree it in a blender. Add milk to pureed broccoli and mix well. Bring to a boil again. Add salt and white pepper powder to taste. stir in toasted almond slivers and serve hot.

You can also keep a few broccoli florets aside before you puree and add it later whie you add the toasted almond silvers. That way you can also get something to eat as well. Actually I like to add the florets and eat them along with the soup.

Apple & fresh date crumble

Another dessert which is quiet simple to make...

Ingredients
4 apples - peeled, cored, chopped
100g fresh dates - pitted, chopped
1/3 cup fresh orange juice
1 cinnamon stick
1/3 cup rolled oats
50g slivered almonds
2 tbs shredded coconut
Light cream(optional)

Method
Preheat oven to 180°C. Place apples, dates, orange juice and cinnamon stick in a saucepan and bring to the boil. Reduce the heat and simmer covered for 2 to 3 minutes or until just tender.
Discard the cinnamon stick and divide the mixture among 4 x 1/2 cup ovenproof dishes.
Combine oats, almonds and coconut. Sprinkle over the top and bake for 8-10 minutes.
Serve with cream if desired.

Baked caramel custard

Here come another sweet dish - Caramel Custard.

Ingredients
Melted butter
2 eggs, lightly whisked
1/2 cup thickened cream
1/2 cup no-fat milk
1/2 tsp vanilla essence
3/4 cup castor sugar

Method

Preheat oven to 220°C. Brush an ovenproof dish with melted butter to lightly grease. Place dish in a roasting pan.
Combine the egg, cream, milk, vanilla essence and 1/4 cup of the sugar in a vessel. Transfer the remaining sugar in a medium heavy-based frying pan over medium-high heat. Cook, stirring with a metal spoon, for 3 minutes or until the sugar dissolves and starts to caramelize. Add enough boiling water to the roasting pan to reach halfway up the sides of the baking dish. Pour the hot caramel into the baking dish. Pour the milk mixture into the baking dish. Cover the baking dish with foil. Cook in preheated oven for 12 minutes. Uncover baking dish and cook for a further 5 minutes or until custard sets. Remove from oven. Carefully turn the baked caramel custard into shallow bowl and serve immediately or serve chilled.

Hummus

Hummus is the Arab word for chickpea. But now 'Hummus' is almost synonymous with the dip. The history of hummus extends across the Mediterranean, as far as India, and reaches back thousands of years. While many cultures worked to perfect the recipe, it remains basically the same: Chickpeas, olive oil, sesame tahini, lemon juice, and garlic. The spices and garnishes often vary, but this is an excellent version, if not the best hummus recipe.

Ingredients:

1 cups of canned chickpeas
1 lemon
1 med. clove garlic crushed
1/4 tsp. salt
1 tbsp Tahini 3 tbsp olive oil 1/2 tsp paprika

Method:
Boil beans in canned water for 5-7 min. Drain half of water. Pour beans into blender, add lemon, garlic, tahini and 1 tbsp of olive oil . Puree until smooth (2-3 min), adding a little of the reserved liquid if the mixture seems too thick though, it will be slightly grainy. Season with salt and pepper.

Serving Tips:
Place in a shallow bowl and let it stand for half an hour to cool. Sprinkle paprika and pour 2 Tbsp. of olive oil on top. Garnish with parsley. Serve with toasted Pita, cucumbers, green olives, tomatoes and fete cheese.

Note:
You can make tahini paste in a food processor or blender by grinding toasted sesame seeds. Toast the sesame seeds over medium heat until golden brown, about 3 minutes.

Pita Chilly Melt

Since I told you how to make pita bread, let me also share a few very simple pita recipes...

Ingredients
Half large whole wheat Pita bread
Half cup canned pinto beans
2 tbsp grafted lowfat cheddar cheese
1 tbsp diced green chilly

Put the beans, cheese and chilly into the pita bread. Microwave till the cheese melts...

Nothing more... It is ready to eat!!

Whole wheat Pita Bread Sandwich

Its so boring to eat the same thing over and over again... I thought of trying whole wheat pita bread which is healthy and tasty! And you can choose your fillings...

Ingredients:
2 cups Whole wheat flour
1 tsp dry yeast
1 cup luke warm water
Salt to taste

Method:
Take luke warm water and sprinkle the yeast over it. Leave in a draught-free place for 10-15 minutes. Once it is frothy, mix the yeast into the flour along with the salt and knead to a soft dough with water. Cover with cling film or a wet cloth and leave in a draught-free place for about an hour, to rise. Normally it rises to double the size. Divide the dough into 6-8 pieces and roll into flat or oval rounds.
Cook it on a regular nonstick pan over the fire till pitas puff and both sides are brown. Remove from heat and cover the bread with a moist towel to soften. When cooled, slice in half and use a knife to cut pockets in the bread.

Now the sandwich part:
You can use tomatoes, cucumber, paneer, chicken etc. It tastes great with sandwich fillings, peanut butter, or dipped in hummus or anything you fancy.

Isn't it yummy??

Tandoori chicken

Tandoori murgh is one of the most-popular chicken dishes. It can be made in a tandoor (clay oven), baked in an oven or grilled on a barbecue.

Ingredients:
1 kg chicken pieces
1 small onion
1/2 cup tomato sauce
1/2 cup nonfat plain yogurt
1 tsp fresh ginger chopped
2 garlic cloves
2 tsp coriander powder
1/2 tsp cayenne pepper (optional)
2 whole cloves
1 tsp cumin seeds
4 cardamom pods
1 tsp salt
1 tsp garam masala
1/4 tsp red food coloring(Optional)

Method:
Remove the skin and all visible fat from the chicken pieces. (You can buy skinless chicken) Cut 2–3 slits, 1 inch long and 1/2 inch deep, in each piece of chicken. Place in a casserole dish and set aside.

Cut onion into 4–6 pieces. In a blender jar put onion, tomato sauce, yogurt, ginger, garlic cloves, coriander powder, cayenne pepper, cloves, cumin seeds, cardamom pods, salt, garam masala and red food coloring. Blend to a smooth paste.

Pour the tandoori paste on the chicken and turn pieces to thoroughly coat with spices. Cover with a lid or plastic wrap and marinate in the refrigerator 4–24 hours.

Preheat the oven to 400° F. Remove chicken pieces from the marinade, saving marinade. Arrange pieces in a broiler pan. Bake uncovered in the middle of the oven for 30 minutes. Turn pieces over and brush with remaining marinade. Bake for 10–15 minutes until chicken is tender.
Turn oven to broil. Turn pieces over once again and broil for 5 minutes to get a nice red color.
Transfer to a serving platter. Serve with lemon wedges or squeeze lemon juice over the chicken before eating, if desired.

Minty Cucumber Cooler

A refreshing drink containing low calorie, Vitamin C rich cucumbers and protein and vitamin-rich curds. The mint leaves, besides adding flavour, provide small quantities of vitamins and iron.

Ingredients:

1 Kg. fresh cucumber
250 grams skim milk yogurt
A few mint leaves
Salt to taste

Method:

Chop one cucumber finely. Cut the remaining cucumbers into big pieces. Add 3 teacups of water to the big cucumber pieces and cook until soft. When soft, blend in a liquidizer, Cool. Add the yogurt and salt and beat well. Top with crushed ice, mint leaves and the finely chopped cucumber. Alternatively, pound the mint leaves with a dash of green chilli and add to the drink.

Icy Watermelon Drink

A cool, refreshing drink using low calorie watermelons. Good in summer season.

Ingredients:

1 bowl watermelon pieces - Remove the seeds
3 teaspoons skimmed milk powder
1-1/2 teaspoons sugar

Method:

When you want to serve, put the frozen mixture in a liquidizer, churn and pour into 3 glasses. If you like, add ice cubes.

Mushroom Soup

This is a soup for mushroom lovers. Mushrooms are low in calories and have a good protein content.

Ingredients:

200 grams fresh button mushrooms
1 choppes onion
2 teaspoons olive oil
Salt and pepper to taste

Method:

Chop the mushrooms. Heat olive oil and fry the mushrooms and onion for 1 minute. Add 4 teacups of water and put to cook. When cooked, blend in a liquidizer. Add salt and pepper to taste. Serve Hot.

If you dont munt the pieces, you can avoid blending and have the soup as is.

Carrot Soup

Carrots have a large amount of carotene which helps to form Vitamin A. The soup is enriched with milk and dal to increase the protein content.

Ingredients:
400 grams carrots
1 onion
1 tablespoon moong dal
1 teacup skim milk
Salt and pepper to paste

Method:
Cut the carrots and onion into big pieces. Add 3 teacups of water and the moong dal and cook in a pressure cooker. When cooked, blend in a liquidizer and strain(Straining is not a must). Heat the milk and add to the soup. Mix well. Add salt and pepper and boil for 1 minutes. Serve Hot

Fruity Vegetable Salad

Most of the diet plans asks you to eat healthy and fruits and vegetables is an intergral part. This is an easy way to eat healthy food without lots of work.

Ingredients:

For fruits and vegetables
2 teacups watermelon pieces
1 bowl fresh pineapple pieces
2 tablespoons cut grapes (optional)
1 tablespoon chopped celery
2 medium cucumbers, cut into small pieces
1 chopped capsicum

For the curds parsley dressing
1-1/2 teacups Skim milk yogurt
2 tablespoons chopped parsley
½ teaspoon mustard powder (optional)
½ teaspoon sugar
½ teaspoon salt

For decoration
A few lettuce leaves

Method:

Mix the cut fruits and vegetable pieces and chill. Tie the yogurt in a thin muslin cloth. Hang for 1 hour and allow the water to drain out. Add the remaining ingredients and blend in a mixer.
Put the salad in a bowl and top with the dressing and decorate by surrounding with lettuce leaves. Serve cold.

Herb Grilled Chicken Breasts

• 6 boneless skinless chicken breast halves
• 200ml Condensed chicken broth
• 3 tablespoons fresh lemon juice
• 1 teaspoon dried basil leaves, crushed
• 1 teaspoon dried thyme leaves, crushed
• 1 clove garlic, crushed
• 1/8 teaspoon pepper

Mix broth, lemon juice, basil, thyme, and garlic in a small bowl.
Grill or broil your chicken for 20 minute brushing with the broth mixture while turning often. Cook 20 minute more or until done, turning and brushing often with mixture. Discard remaining mixture. You can have it with a piece of brown bread and it fills your stomach quiet well.

Apple-Mango frozen Yogurt

Some of us need a dessert after the meal. Its not a bad idea, but eating something healthy is a smart idea. So here goes a smart and short recipe for you...

2 ripe Mangoes
2 apples
1 cup plain fat-free yogurt
1/2 cup sifted powdered sugar
1 tsp. vanilla extra

Peel and slice mangoes and Apples. Mix all ingredients in a food processor; process until smooth. Pour into freezer can of an ice-cream freezer and freeze for 2 hours.

Variation:
If you prefer the whole fruit rather than this, slice both mangoes and Apples into thin slice of equal size. Mix it with Sugar & yogurt and place the mixture in the refrigerator and eat it after an hour or two. This is healthier than the first option.

You can change the fruits which you are using. It can be bananas and stawberries or any other combination which interests you.

Low Fat Tuna Salad

I love fish and cant live without it for long. Below is a low fat salad cum sandwich you can try.


2 cans tuna fish
1/2 or more red onions chopped
1 large stalk celery chopped
2 fresh tomatoes cut up in pieces
1/4 tsp. crushed red pepper (or to taste)
1 tsp. basil leaf ( fresh or dried)
1/8 tsp. black pepper
4 Whole Pita Bread

Dressing - 1 Table spoon olive oil
2 to 3 tbsp. wine vinegar

Mix all ingredients and add salad dressing. Chill. Serve in Pita Bread

Raita - Cucumber and Mint

Raitas works well with virtually all Indian Dishes, balancing the heat with something a little cooler. Also makes a good, low fat, party dip.

Ingredients
360g Cucumber, finely diced
2 tsp dried mint
150ml Low Fat Yoghurt

Method
Mix the cucumber and mint together, set to one side for 10 minutes or so.
Stir in the yoghurt just before serving.

Isn't it easy to do? You can sprinkle a little chat masala and salt as well...

Corn Salad

This is one salad which is very easy to make. Doesn't take more than 10 minutes.

5 ears of sweet corn husked and silk removed
1/2 cup small-diced red onion
1 - 2 Fresh Tomato - Diced
2 tablespoons cider vinegar / lemon juice
1 - 2 tablespoons extra-virgin olive oil
1/2 teaspoon salt
1/2 teaspoon coarsely ground black pepper
Chilly pepper, to taste

A few curry leaves and corriander leaves - Finely diced

In a microwave safe dish, Mix all the ingredients(Upto chilly pepper) and microwave for 5-6 minutes. Add curry leaves and coriander leaves and Mix well. Refrigerate the salad until approximately30 minutes before serving. Serve cold or at room temperature.

Variations:
1. You can avoid Olive oil altogether.
2. If you like chatpata taste, you can add chat masala powder as well.
3. You can add grated carrot and little cucumber to make it more healthy.
4. If you dont like onions much, you can reduce the quantity suggested.

GM Diet - Wonder Soup

This is a soup suggested while you do the GM Diet. It is called wonder soup or cabbage soup etc. Cabbage is supposed to help loose weight. But apart from all that drinking lots of soup helps in different ways - Increases your fluid intake, helps you eact more vegetables and off course reduces your hunger.

4 cups of Water
6 Large Onions
2 Green Peppers
Whole Tomatoes (preferably fresh)
1 Head Cabbage
1 Bunch Celery
4 Envelopes Lipton Onion Soup Mix(You can use Maggi tastemaker instead - Use 2 sachets)
Herbs and Flavouring as desired.

Bring the water to boil. add all the ingredients. Cook for 10-15 minutes in a closed vessel. Your soup is ready to be tasted and enjoyed to your hearts content.

Note:
Not everyone likes cabbage, green peppers, celery etc. This recipe is not inflexible. You may substitute vegetables according to your taste. You may add any vegetables you like: asparagus, peas, corn, turnips, green beans, cauliflower, mushroom etc. Try to stay away from beans (lima, pinto, kidney, etc.), however, because they tend to be high in calories even though they are very good for you.
You can consume this soup in unlimited quantities.