Order my ‘cookalittlehealth’ type of food – Just a click away! for Bangaloreans !!

flavourz-logoFrom a foodie to a blogger & now an entrepreneur. I have now moved to stage two. Thank you very much for all the love you all have showered on me. Have taken my passion of providing healthy alternatives to people to the next level. Now not only can you cook from the recipes I provide, but you can order my food too. I am sure that would explain my infrequent posts on cookalittlehealth.com. But I promise, I will be back soon.

I now have a team of chefs who I personally train & a nutritionist who personally works on the recipes & helps me break down all your yummy favorites to make them a lot more healthier retaining the taste quotient. Best of both worlds!

So if your in Bangalore, India do visit FLAVOURZ by clicking here http://www.flavourzonline.com & order yummy healthy food. We provide Indian, Continental & Chinese cuisines between 11am to 7pm.

6 Unhealthy breakfast mistakes!

I know… I know… its been long that anything has featured from cookalittlehealth.com. My apologies! I have been away for a while from my core … blogging! A big sorry to all my followers & without giving any more excuses lets get on with it!

I chose to start my next series on the most important meal of the day – BREAKFAST!

I know  I am probably going to break so many hearts here while this list unfolds. Reason being, there are way too many people ( including myself sometimes) who start their day with so many of these items & fool ourselves thinking we are doing a fairly good task at managing our health. Time to bust those myths!

I am only going to name 6 of the most common unhealthy choices we make, probably daily!

  1. MAGGI – Unlike what Ms. Madhuri Dixit-Nene claims, eating Maggi (even the oats variant) after a healthy workout will just negate the effects of that workout you just had. Maggi, though the perfect comfort food, is one of the unhealthiest things you can eat. The fried noodles, the packaged spices, added flavours… There’s nothing natural or healthy about Maggi.

Image result for maggi

2. FRIED EGGS – Eggs are one of the most healthiest things you can eat. Packed with proteins & full of energy! But frying them just goofs it all up. It makes them a mass of calories and kills all the nutrients in them.One large egg fry can have as many as 120 calories!!! You can definitely add some veggies to it, make a nice fluffy omelette with controlled levels of oil & enjoy the goodness of the egg. Or even better, boil it.

Image result for fried eggs

3. CEREALS – This one is gonna shock you! Prepackaged and ready to eat breakfast cereals are sugared, high in salts, and have little or no nutritional value of the original grains they are made from. The cereals are only a mix of high fructose syrup and processed-till-the-nutrients-died corn. Having cereal is actually doing you a lot more harm than good.

 

Image result for cornflakes

4. ENGLISH BREAKFAST – I know the delectable sight of pancakes, sausages, fried egg & tangy baked beans has started to twirl in front of your eyes! But hang on, let me show you a little behind the scenes. Waffles/ Pancakes are made of processed wheat flour or maida which is extremely unhealthy. Also, fried sausages in the morning will only lead to cholesterol buildup among other things. The beans are not fresh and come out of a tin. Treating yourself once a while is fine but skip this on a daily basis.

Image result for english breakfast

5. POORI BHAJI – A super hit breakfast item pretty much all over India, this dish comes with its variants. While in some places the bhaji consists of potato chunks boiled and sauteed, in other places there is a mixed vegetable of sorts called kurma. Whatever the variation, the dish is extremely unhealthy. Puris are deep fried and potatoes are not the best vegetable to eat in the morning.

Image result for poori bhaji

6. MEDHU VADA – A must in every South Indian household! Medu Vada is considered healthy as it has dal or lentils. Well, it is not. Black gram lentils are difficult for the body to break down and your body needs something easy to digest but healthy first thing in the morning, as it has been empty the whole night. Plus, medu vadas are fried adding to the unhealthy quotient

Image result for medu vada

World’s come tumbling down?? Are you like thinking… ” What’s left ??”

Trust me… there is a lot more that can be done to make your mornings yummy.

Keep watching this space for more.
I will be featuring  innovative, yummy healthy breakfast items soon!!!

Till then.. Eat healthy! Stay fit !

 

Chicken n Soya Kofta Curry

The impression we all have of kofta’s are that its rich in calories & full of fat. Contrary to popular belief, these particular kofta’s has been made with chicken mince & soya nuggets. This almost doubles the nutritional quotient & reduces the calories substantially.

Chicken & Soya Kofta Curry
Chicken & Soya Kofta Curry

For the Kofta you need:

Chicken Mince – 500 gms
Soya nuggets (small/medium sized) – 2 cups
Onion – Finely chopped – 1 cup
Ginger Garlic paste – 1 teaspoon
Corriander leaves – finely chopped 1/2 cup
Egg – 1 no
Red Chilly powder – 1 teaspoon
Turmeric powder – 1/2 teaspoon
Amchoor powder – 1/2 teaspoon
Dhania powder – 2 teaspoons
Jeera powder – 1/2 teaspoon
Olive/ Canola Oil – 3 teaspoons
Salt to taste

Chicken n Soya Curry
Chicken n Soya Kofta’s

Soak the soya nuggets in boiling water & keep the lid covered for 20 minutes. Drain the water, squeeze the nuggets & grind them in a mixer to a rough coarse paste & keep aside.
Keep oil in a kadai, Fry onion till golden brown & add ginger garlic paste. Add the chicken mince & fry well. Add the spice powders mentioned above in the ingredient list & fry well for about a minute or so. Sprinkle corriander leaves , salt & mix well & cover the lid and cook for about 30 mins until the chicken mince cooks. After it completely cooks, if there is any water left make the flame fast & let the water dry up. Get this off the gas & let it cool. On cooling, add the ground & mashed soya nuggets, mix it all well & add salt, one beaten egg & some freshly chopped corriander leaves. Make round koftas of this & shallow fry them on a non stick pan & keep aside. I used a paniyaram or an appam kadai and shallow fried them.

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For the kofta curry
Onion – Finely chopped 1 1/2 cup
Tomatoes – Finely chopped 1 cup
Cinnamon Stick – 1 inch
Cloves – 2 nos
bay leaf – 1 no
Green chilly – slit – 1 no
milk – 1/4 cup
yogurt – 1/4 cup
Kashmiri Red chilly powder – 1 teaspoon
Garam masala – 1/2 teaspoon
turmeric powder – 1/4 teaspoon

chicken soya kofta curry

Keep oil in a deep wok, fry onion translucent & add whole spices and continue frying till brown, add tomatoes & fry well till this onion tomato paste leaves oil from sides. Add the spice powders & fry on slow flame. Add yogurt & milk, add 1/2 cup water & let this gravy cook on slow flame for 2 – 3 minutes. Use a hand blender & blend this mixture to a smooth curry paste. Garnish with freshly chopped corriander. Place the chicken and soya koftas in this curry just before serving. Enjoy!

Spinach & Babycorn Egg Whites

A power packed breakfast to kick start your day!
A power packed breakfast to kick start your day!

I doubt there’s anyone today who doesn’t know the goodness of egg whites & their connection to weight loss & staying healthy. I keep devising different ways to consume egg whites, so as to raise the nutrition bar & yet not make it complicated.

Egg whites as an excellent source of proteins, clubbed along with spinach & baby corn this makes a power packed breakfast rich in iron, vitamins & minerals & all of this ready in 10 minutes flat.

Here’s what you needspinach babycorn egg whites

Egg whites – 2 nos
Spinach – chopped 1/2 cup
Baby corn – 1 no
Garlic – 1 flake
Olive oil- 1 teaspoon
Black Pepper powder – 1 pinch
Salt to taste
Keep a non stick frying pan on the gas, pour 1 teaspoon of olive oil to this. Add the crushed garlic flake to this & saute for a few seconds, add chopped spinach & baby corn and saute on high flame with a dash of salt & pepper. Beat the egg whites separately & add them on this sauteed veggies & cover the lid for about a minute & then flip to the other side.

Spinach baby corn egg whites served with sauteed carrot julienne!
Spinach baby corn egg whites served with sauteed carrot julienne!

Yogurt & Dill Dressing

I come in the category of people who do not like the flavour of dill leaves.  I know a lot of people who come in the similar bracket.  Dill leaves are excellent to the digestive system, they have a lot of goodness so here is a way to mask that flavour which is disliked.

Dill has the ability to boost digestive health. It has anti-inflammatory substances & can protect you from arthritis. It has significant amounts of Vitamin A & C

yogurt & dill dressing

Here is what you need :

Yogurt – 1 big cup (400 gms)
Dill Leaves – finely chopped 3 tablespoon
Garlic cloves – finely chopped 2 nos
Pepper powder – 2 teaspoons
Salt – Half teaspoon

dill dressing

Whisk all the ingredients in the yogurt & keep in the fridge for 30 mins before serving.

This can be used as a spread on breads, a yummy salad dressing, also a dip!

 

 

Raw Banana – Indian Dry Veg

Small pieces of yummy raw  bannana tempered & stir fried with Indian Spices
Small pieces of yummy Raw Bannana tempered & stir fried with Indian Spices

Unripe green banana’s was something I often saw in the market, but never mustered the courage to make them since I assumed they would be sweet & I prefer savory. Also my brain classified banana has ‘high calorie’  Till one day I figured the goodness of the unripe green banana. They are a good source of potassium and vitamins like A and C. Potassium helps reduce risk of blood pressure and is also beneficial for our brains and kidneys.  This dish is an energy booster. It is also high in dietary fiber.

Here’s what you need:

Unripe Green Banana – 3 nos.
Green Chilly – 1 whole
Mustard Seed – 1/2 teaspoon
Jeera/ Cumin Seeds- 1/2 teaspoon
Curry leaves – 1 stalk
Onion – finely chopped 1/2 cup
Kashmiri Red Chilly Powder – 1 teaspoon
Dhania/ Corriander Powder – 1 teaspoon
Jeera/ Cumin Powder – 1/2 teaspoon
Haldi/ Turmeric Powder – 1 pinch
Amchur/ Dry mango Powder – 1.5 teaspoon
Oil – 2 teaspoon
Salt to taste.

kaccha kele ki subji
Peel the Banana’s & discard the outer skin. Chop this into small pieces.
In a flat non-stick pan, pour oil. Add mustard & jeera seeds & wait to splutter. Then add the curry leaves & onions & saute till brown on medium flame. Add the chopped banana’s. Now add all the spice powders and salt & mix all these ingredients well. Cover the lid & cook well. This doesn’t take very long. on high flame, saute this till it gets a nice burnt edges. Sprinkle fresh corriander.

 

 

Chickpeas/ Chole Masala

Did you know that chickpeas are an excellent vegan and gluten-free source of protein and fiber, chickpeas also contain exceptional levels of iron, vitamin B-6 and magnesium.  An excellent item to be consumed in weight loss; The compounds present in chickpeas increase satiety and reduce appetite, making you feel fuller for longer and thereby lowering your overall calorie intake.

Who doesn’t love the awesome Chole Masala (Chickpeas cooked in a tomato based gravy)! & Voila !! Now we have enough reasons to eat this North Indian guilt- free !!

Punjabi Chole Masala - Goodness of chickpeas in a tomato based gravy with OATS!!

Punjabi Chole Masala – Goodness of chickpeas in a tomato based gravy with OATS!!

Here’s what you need

White Chickpeas – 250 gms  (Pre-soaked for a minimum of 4 to 6 hours & pressure cooked till cooked soft)
Onion – Finely chopped 2 cups
Tomato – Finely chopped 1 and half cup
Ginger Garlic Paste – 1 teaspoon
Oats – Ground to fine powder – 4 teaspoons
Red chilly powder – 1 teaspoon
Turmeric powder – 1/2 teaspoon
Dhania powder – 1 1/2 teaspoon
Jeera powder – 1/2 teaspoon
Amchur powder – 1 teaspoon
Garam Masala – 1 teaspoon
Chopped Corriander for garnish
Yogurt – Whipped 1/2 cup
Salt to taste.

Chana Masala
Chana Masala

In a deep heavy bottomed pan, pour about 2 tablespoons of canola oil, Add whole spices of about a small piece of cinnamon & clove & add the finely chopped onion & saute on a medium to slow flame till the onion is browned well. Add the ginger garlic paste & saute for a few seconds on a slow flame, then add the tomatoes & saute on high flame. Fry till oil leaves from the sides. Add all the spice powders & fry well on slow flame for about 2-3 mins. Add the pre-boiled chickpeas & the water along with which it was boiled. Keep aside about a handful of these cooked chickpeas to be later mashed and added in the gravy for the thick consistency. Whip yogurt & oats powder to a thick consistency & add this to the chole on a slow flame. Add water to make enough gravy. Add the mashed chickpeas to make this gravy thick.

Garnish with fresh corriander leaves.

Orange n Mint Infused Tea

Orange n mint infused tea
Green tea infused with fresh mint leaves & oranges!

Infused water/tea is soon catching up as one of the best kept secrets of weight loss or detox. Its flavorful and has zero calories.  Make a whole pitcher and stack this on your kitchen or dinning table and keep gulping a glass full every time you feel like having water… & you will see excellent results!

Wondering how this works? But here is your answer: Plain water infused with combination of fruits or vegetables basically boost your body’s metabolism & also naturally helps your body reduce fat cells. It flushes the toxins out from your system & hence detoxes.

I use different combinations, but here is my most easiest & yummy one which I regularly make.

Orange – Juice of 2 small sized
Lime – Juice of 1 small sized
Mint leaves – A Handfull (8 to 10 nos)
Green Tea Bag – 1 no
Water – 500 ml in a jug

Green tea infused with fresh mint leaves and orange.

Bring the water to boil, pour it in a jug, add the green tea bag & let it stay in this water for about 3-5 mins.
Remove & discard the tea bag.
Squeeze juice of oranges & lime and add this to the water. Roughly tear the mint leaves by hand and add this to the water as well. Let this green tea infused with oranges n mint leaves stay for about 1 – 2 hours.
You can refrigerate this and have it chilled, as well have it like a warm cup of tea.
Garnish with an orange wedge & a few fresh mint leaves.

Chutneywalla Anda

Egg is always an all time favorite in my household. I keep searching for ways how to make this one creative, quick & yummy. Egg being an excellent source of protein, as far as possible I try to include this a minimum of once a week in our diet.

boiled eggs dunked in a corriander chutney based gravy
boiled eggs dunked in a corriander chutney based gravy

Eggs basically get a lot of negative publicity of being high in cholesterol, true that! but its the good cholesterol which is in excess which helps lower heart disease,  reduces the chances of a stroke… etc. Eggs have numerous health benefits, some which we aren’t even aware of.  Eggs contain essential antioxidants & vitamins which improve eye health. So this definitely ain’t a bad thing to have once a week!  Go on & try this new variation !

Here’s what you need:

Hard boiled eggs – 2 nos
Corriander leaves – 1 big cup *
Onion – 1 medium sized* (to grind) + 1 small finely sliced
Jeera/ Cumin seeds – 1/2 teaspoon*
Ginger garlic paste – 1/2 teaspoon*
Juice of 1/2 lemon*
Green Chilly – 2 nos*
Cinnamon – 1 small stick
Cloves – 2 nos
Oil – 2 teaspoons

chutneywalla anda Grind all the above asterisk marked ingredients to a fine paste in a mixer. In a non stick pan, pour oil & after heating add cinnamon & cloves & saute for a few seconds. Add the sliced onion & saute until golden brown, at this juncture add the above ground paste & fry till oil leaves from its sides. Add 1 cup of water & bring this to boil & keep the gravy as thick as you would like it. Half the hard boiled eggs & add them to this gravy. Garnish with fresh corriander stem.

Peanut Chaat

This might appear like the most simple dish ever, but if you look at the health quotient of this recipe you will be surprised and I am sure it will change your perspective about this simple little peanut.

Spicy, tangy, healthy  Peanut Chaat!
Spicy, tangy, healthy Peanut Chaat!

Peanuts are rich in energy (567 calories per 100 grams) and contain health benefiting nutrients, minerals, antioxidants and vitamins that are essential for optimum health. They compose sufficient levels of mono-unsaturated fatty acids especially oleic acid. It helps lower bad cholesterol & increase good cholesterol level in the blood. It helps prevent coronary artery disease and strokes by favoring a healthy blood lipid profile.

Also peanuts are an excellent source of resveratol , this antioxidant has found to have protective function against cancer, heart disease, degenerative nerve diseases, Alzheimer’s & viral/ fungal infections.

Here is what you need:
Peanut (Masala/ Salted) – 1 cup
Onion – Roughly chopped – 3 tablespoons
Tomato – Roughly chopped – 2 tablespoons
Corriander leaves – finely chopped – 1 tablespoon
Juice of 1 lemon
Cumin powder – 1/2 teaspoon

Mix all the above ingredients & serve. This dish needs to be prepared as in when you need to serve it, cannot be prepared & kept before hand as the peanuts will get soggy with the lime and tomatoes.

masala peanut chaat

Go on and enjoy this simple recipe as a salad or just a  simple tea time snack.

Your gonna absolutely love this!