Our palette is so used to oily, spice-rich food that eating a bland dish is impossible, leave alone enjoying it. But health is of prime importance when scares like cardiac arrests, cancer and cholesterol are on the rise. So, to help you out of the constant dilemma to choose between health and happiness in terms of tasty food, we've brought you some flavourful recipes that will make you feel alive and kicking even after doing away with the extra calories and spice. Try these nutritious dishes to give yourself an extra boost of energy and a mouthful of happiness. Image courtesy: ©Thinkstock photos/ Getty images Don't Miss! Recipe: Nasi Goreng or Malaysian-Style Fried Rice Read iDiva for the latest in Bollywood, fashion looks, beauty and lifestyle news.
Citrus Salsa
Ingredients:
2 Oranges
2 Mosambi
1 ½ tsp chili flakes
¼ cup fresh coriander, chopped
¼ tsp sugar
Salt to taste
Method:
1.Peel and chop the oranges and sweet limes into tiny pieces.
2.Toss the chopped fruits with chilli flakes, fresh coriander, sugar and salt in a bowl and let them marinate for atleast one hour in the refrigerator.
3.Serve chilled with corn chips or any chips.
Recipe courtesy: Ms. Priya Bharma, Sr. Dietician, Delhi based Sri Balaji Action Medical Institute:
Carrot and Lentil Dal Soup
Ingredients:
1 cup carrots, chopped
½ cup red masoor dal, washed and drained
1 tsp oil
4 to 5 black peppercorns
½ cup onions, sliced
2 tsp garlic, finely chopped
¼ cup tomatoes, chopped
¾ cup low-fat milk
Salt to taste
1 tsp black pepper, freshly-ground
Method:
1.Heat oil in a deep non-stick pan and add the peppercorns, onions and garlic and sauté on a medium flame.
2.Add the carrots and tomatoes. Let it cook for two to three minutes.
3.Add the red masoor dal (lentil) and four cups of water and cook till the carrots are tender.
4.Keep this mixture of dal and carrots aside and let it cool.
5.Now blend the mixture into a smooth puree.
6.Pour the purée back into the deep non-stick pan and add the milk, one cup of water, salt and pepper to it. Mix well and bring to a boil. Check the consistency. It should not be thick.
7.Serve steaming hot.
Recipe courtesy: Ms. Priya Bharma, Sr. Dietician, Delhi based Sri Balaji Action Medical Institute:
Hot Apple Pie with Creamy Low-Cal Custard
Ingredients:
For the custard
1 cup low fat milk
2 tbsp custard powder
1 tsp sugar substitute
A few drops of vanilla essence
For the apple pie
2 cups sliced, unpeeled apples
¼ cup wheat bran
2 tbsp low-fat milk
2 tbsp chocolate Bournvita powder (can substitute with other chocolate protein powders)
½ tsp vanilla essence
1 tsp sugar substitute
¼ tsp oil for greasing
For the Topping
½ cup quick cooking rolled oats
Method:
For the low fat custard
1.Mix the custard powder in ¼ cup milk and keep aside.
2.Heat the remaining milk and the sugar substitute in a non-stick saucepan.
3.When the milk starts boiling, add in the vanilla essence and custard powder.
4.Cook on a low flame. Stir continuously till the mixture thickens.
5.Pour into a bowl and keep aside to cool. Once cool, refrigerate it.
For the hot apple pie
1.Mix the ingredients in a bowl.
2.Spoon in the mixture in a greased baking dish and sprinkle oats on top. Bake at 200°c for 15 minutes.
3.Once baked remove and serve hot with low fat custard.
Recipe courtesy: Ms. Priya Bharma, Sr. Dietician, Delhi based Sri Balaji Action Medical Institute:
Banana Sesame Pancakes:
Ingredients:
For batter
1 ripe banana, peeled
½ cup unsweetened soya milk
2 tbsp sugar
2 tbsp whole wheat flour
2 tbsp ragi flour
1 tsp oil for brushing
4 tsp sesame seeds
To serve
4 tsp honey or maple syrup (optional)
Method:
For the batter
1.Mash the banana to some extent with lumps and add soya milk and sugar to it.
2.Blend it in a mixer till smooth and fluffy. Transfer it to a bowl and keep aside.
3.Mix wheat and ragi flour to the banana mixture and whisk well till smooth and lump-free. Keep aside.
4.Heat a non-stick pan. Brush it lightly with oil.
5.Pour two tbsps full of the batter and spread it to make a pancake.
6.Sprinkle few sesame seeds on top and cook on both sides till done.
7.Serve hot with honey or maple syrup.
Recipe courtesy: Ms. Priya Bharma, Sr. Dietician, Delhi based Sri Balaji Action Medical Institute:
Broccoli with Caramelized Onions & Pine Nuts
Ingredients:
3 tbsp pine nuts or chopped slivered almonds
2 tsp extra-virgin olive oil
1 cup onions, chopped (about 1 medium)
Salt as per taste
4 cups broccoli florets
2 tsp balsamic vinegar
Freshly ground pepper to taste
Method:
1. Roast pine nuts (or almonds) in a dry skillet over medium-low heat, stirring constantly, until lightly browned and fragrant (two to three minutes). Transfer to a small bowl to cool.
2. Add oil to the pan and heat over medium heat. Add onions and salt; cook, stirring occasionally, adjusting heat as necessary, until soft and golden brown (15 to 20 minutes).
3. Meanwhile, steam broccoli until just tender, four to six minutes. Transfer to a large bowl. Add the nuts, onion, vinegar and pepper; toss to coat. Serve immediately.
Recipe & image courtesy: Chef Natarajan, Corporate Chef of The Gateway Hotels & Resorts
Vegetable Mille Fueille
Ingredients:
100 gms tomato
50 gms zucchini
50 gms aubergine
50 gms bell peppers
20 gms basil
20 ml olive oil
5 ml balsamic reduction
5 gms garlic
Salt to taste
10 gms onion
Dill leaves few sprigs
A pinch of white pepper powder
50 gms potato mash
2 ml pesto oil
Thyme sprig
Method:
1.Heat olive oil and make tomato sauce by sautéing garlic, onion, basil and chopped tomatoes (blanched, peeled and deseeded)
2.Make puree and strain it.
3.Cut all vegetables into roundels and marinate it with olive oil, salt, pepper powder and thyme.
4.Grill the marinated vegetables.
5.Boil potato. Make a mash and season with salt, butter, pepper powder and cream. Shape into roundels and grill it.
6.Pour tomato sauce on the plate and arrange the vegetable as shown in the picture.
7.Place grilled potato mash on top and garnish with peppers and dill leaves.
8.Drizzle with balsamic reduction and pesto on it.
Recipe & image courtesy: Chef Natarajan, Corporate Chef of The Gateway Hotels & Resorts
Blueberry Smoothie
Ingredients:
100 gms fresh blueberry (Frozen or canned Optional)
150 gms yogurt
50 ml honey
30 ml orange juice
Method:
Put all the ingredients in a food processor or mixer and blend together until smooth. Pour into a tall glass and serve.
Recipe courtesy: Chef Natarajan, Corporate Chef of The Gateway Hotels & Resorts
Fresh Greens Salad with Flaxseeds and Feta Ingredients:
25 gms iceberg lettuce
25 gms baby spinach
25 gms arugula lettuce
50 gms broccoli, blanched
50 gms beans, blanched
50 gms fava beans, boiled
50 gms roasted red peppers
10 gms flax seed
25 gms feta cheese crumb
20 ml olive oil
20 gms salt / crushed pepper
Method:
Toss the lettuces and greens with vegetables; Season it with olive oil and salt, pepper.
Crumble feta and flax seed on top of the salad and serve.
Recipe & image courtesy: Chef Natarajan, Corporate Chef of The Gateway Hotels & Resorts
Broken wheat Upma with Broccoli
Ingredients:
100 gms broken wheat
20 ml oil
5 gms mustard seeds
5 gms urad dal
5 gms channa dal
1 sprig curry leaves
2 green chillies slit
30 gms onions, chopped
20 gms ginger, chopped
50 gms broccoli florets
10 gms coriander leaves, chopped
Salt to taste
Method:
1.Soak broken wheat for about two hours.
2. Heat the oil in a sauce pan, and add the mustard seeds. When the seeds crackle add urad dal, channa dal sauté and then add the green chilies, curry leaves and sauté it for few more seconds.
3. Add the chopped onions and chopped ginger and sauté again for two to three minutes.
4. Strain broken wheat and add to the tadka mixture above, mix thoroughly, add enough water and salt, stir continuously till broken wheat gets cooked. Add the Broccoli florets, mix well and sauté on a medium flame for one to two minutes.
5. Check the seasoning and finish it with chopped coriander leaves. Serve hot.
Recipe courtesy: Chef Natarajan, Corporate Chef of The Gateway Hotels & Resorts
Broccoli with Olive Oil and Garlic More On >> World Cuisine
Ingredients:
150 gms fresh broccoli
50 ml olive oil
2 to 3 cloves of garlic, finely chopped
Salt as per taste
Freshly ground black pepper as per taste
Method:
•Wash and clean the broccoli into florets. Steam them for six to seven minutes until the stems are tender.
•In a frying pan gently heat the oil and garlic. When it turns golden brown add the broccoli and cook over moderate heat, turning carefully to coat it with hot oil.
•Season with salt and pepper, can be served hot or warm.
Recipe & image courtesy: Chef Natarajan, Corporate Chef of The Gateway Hotels & Resorts
Our palette is so used to oily, spice-rich food that eating a bland dish is impossible, leave alone enjoying it. But health is of prime importance when scares like cardiac arrests, cancer and cholesterol are on the rise. So, to help you out of the constant dilemma to choose between health and happiness in terms of tasty food, we've brought you some flavourful recipes that will make you feel alive and kicking even after doing away with the extra calories and spice. Try these nutritious dishes to give yourself an extra boost of energy and a mouthful of happiness.
Image courtesy: ©Thinkstock photos/ Getty images
Don't Miss! Recipe: Nasi Goreng or Malaysian-Style Fried Rice
Read iDiva for the latest in Bollywood, fashion looks, beauty and lifestyle news.
