HealthyEating By Rashmi Gupta

She is a powerhouse of energy, intelligence, strength and compassion! She is just perfect in my eyes!

Accomplishes everything with so much passion and I couldn’t have been more blessed because she is always by my side!

She is my sister (in law) who came in my life

She is the perfect mother, sister, daughter and wife

She’s someone who makes everyone so happy

And I wonder whom to thank, her parents or my hubby!

My Star today is my sister in law, who has graciously agreed to share all her healthy kitchen secrets with all of us. I am sure you will love the tips and tricks she has to share on healthy eating habits.fb_img_1487993779326

What more? We have for you some of her healthy recipes right here for you all to try! You may want to pin this one for future!

Healthy Eating by Rashmi Gupta

We are what we eat. However in today’s fast and busy times healthy eating is not so easy. There are so many temptations such as junk food, processed foods and sugary drinks that can break our resolve. The aforementioned foods are easily available, tasty and cheap, so end up being the convenient option. However some changes to our everyday habits and cooking style can help us move a few steps closer to a healthier eating regime. I list these steps below:

  • Switch processed food with whole grains. Some examples are switching white bread with whole wheat bread, white rice with brown rice and biscuits and chips can be substituted by whole wheat pita crisps (recipe below), steamed edamame beans and air fried vegetables/potatoes.
  • Include a wider variety of whole grains/millets in your diet. These can include quinoa (a very good source of vegetarian protein), jowar, barley, bajra, oats and millets. I will share a few recipes using these grains below. This will break the monotony of whole wheat and brown rice.
  • Include lean proteins in your diet such as chicken & fish. If vegetarian, then a variety of legumes such as broad beans, chickpeas, black-eyed beans, kidney beans, lentils, edamame and tofu can be included in the diet. Eggs are also a very good source of protein.
  • Low fat/strained yoghurt is a very good substitute for butter and cream. I use yoghurt as a substitute for butter in cakes and strained yoghurt as a substitute for cream in curries. This helps cutting out a large amount of fat from the daily diet. Believe me you will not know the difference when you taste these cakes and curries. Low fat cream cheese can be used for frosting instead of butter and cream.
  • Sweet cravings can be satisfied by dates, dried cranberries, raisins and prunes. Even dark chocolate is good. Try to reduce fatty desserts (once in a while a bit of indulgence is okay).
  • Invest in an air fryer. I was a skeptic but got talked into buying one by a friend. I feel it is one of the greatest cooking gadgets in today’s times. I have been able to prepare vegetable cutlets, french-fries, crispy vegetables and tofu with very tiny amount of oil. The taste of these dishes is nearly as good as the fried ones.
  • Try to eat whole fruits and vegetables instead of juices, your body needs the fiber for a well-functioning digestive system.
  • Last but not the least, it is important to exercise. Even if we are not looking for sculpted bodies, our muscles need some maintenance.

Some healthy recipes below:

Whole wheat pita crisps

Ingredients

  • 6 whole wheat pita breads (if not available, thick rotis can be used)
  • 1 tbsp grated garlic
  • 2 tbsp olive oil
  • Salt to taste
  • Paprika to taste
  • Chat masala optional

Direction

Mix olive oil, grated garlic, salt and paprika and chaat masala. Lightly brush the pita breads/rotis on both sides. Cut each bread/roti into 8 triangular pieces. Spread in one layer on a baking tray. Bake till lightly browned. These can be kept for up to 8 weeks in an airtight container.

Quinoa Upma/Khichdiquinoa-upma

Ingredients

  • 1 cup white quinoa (rinse well in a strainer)
  • 2 tbsp yellow moong dal
  • 1 cup chopped vegetables (carrots, beans, shelled peas, cauliflower)
  • Salt, pepper and garam masala to taste
  • 1 tsp desi ghee

Direction

Put all the ingredients to boil with 2.5 cups of water. Cover the container and cook for about 15-20 minutes on low heat. The quinoa will absorb the water when cooked. Garnish with cilantro/parsley and serve. This goes well with a Harissa sauce.

Quinoa and Chicken salad

Ingredients

  • 1 cup white Quinoa (rinse well in a strainer and boil with 2 cups of water and salt to taste, till all the water is absorbed. Fluff with a fork)
  • Boneless skinless chicken breasts cut into thin pieces (cut across and make cuts with a knife across the surface)
  • Rocket leaves
  • Walnuts or blanched almonds
  • Other salad ingredients which can include cherry tomatoes, cucumbers, bell peppers, grilled vegetables, grapes etc.

For Marinade

  • 3 tbsp olive oil
  • 1 tbsp chopped garlic
  • 1 tsp oregano
  • Salt, pepper and paprika to taste
  • 1 tbsp yoghurt
  • 1 tsp brown sugar
  • 1 tbsp wholegrain mustard sauce

For Dressing

  • 1 tbsp olive oil
  • Juice of 2 lemons
  • 2 tsp mustard sauce
  • 2 tsp honey
  • Salt and pepper to taste

Direction

Mix all the marinade ingredients together and brush both side of the chicken breasts with the marinade. Bake for 30 minutes. The chicken will be browned when done.

Cut chicken to bite size pieces. Prepare dressing by mixing all the ingredients together. Lightly toast the walnuts/blanched almonds. Assemble the salad by mixing the quinoa, chicken, nuts and other ingredients. Drizzle dressing when ready to serve.

Whole wheat cupcakeswholewheat-raisin-and-walnut-cupcakes

Ingredients

  • 1 cup whole wheat flour
  • 3/4th cup low fat yoghurt
  • 1 tbsp canola oil
  • pinch of salt
  • 1 tsp vanilla extract
  • 2 eggs
  • 1.5 tsp baking powder
  • 1/2 tsp baking soda
  • 1 cup brown sugar
  • 1 cup walnuts/raisins

Direction

Strain together whole wheat flour, salt, baking powder and baking soda. In a stand/hand mixer beat together yoghurt, oil and sugar. Once well mixed mix eggs one by one and the vanilla extract. Add dry mix and mix lightly. Lastly add the raisins/walnuts. Pour into cupcake moulds and bake at 180 degrees for 30 minutes. Optional-powdered cinnamon. If using strain together with other dry ingredients.

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