Category Archives: Healthy Indian Recipes

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Methi Pulao (Methi Rice) Fenugreek leaves pilaf

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Methi Rice/ Methi Pulao

Both methi seeds(fenugreek seeds) and methi leaves(fenugreek leaves) have been long used in Indian families as not just a culinary  ingredient, but also for it’s medicinal properties. The seeds are great for :

  1. diabetics as it can control the blood sugar levels (soak a tablespoon of methi seeds overnight and have it along with the soaked water the next day).
  2. relieves constipation,
  3. a boon to new mothers as it is a known galactogogue (increases breast milk),
  4. It is also believed to relieve menstrual cramps when taken along with yogurt/ buttermilk. (Soak a tablespoon of methi seeds/powder in yogurt/buttermilk for a couple of hours or overnight and eat it when you have menstrual cramps).
  5. lowering cholesterol

Methi leaves taste great in just about any dish. You can use the fresh leaves to make parathas, theplas, sabzi, add it into your dal or make methi pulao with it. Here’s a quick and simple methi pulao that can be served with a raitha.

Ingredients for Methi Rice/Methi Pulao:

  • Basmathi Rice: 2 cups (wash and soak in water for 20-30mins)
  • Methi: 3-4 small bunches (or 1 big) washed and finely chopped
  • Onion: 1 big (finely sliced)
  • Tomatoes: 3 small (finely diced)
  • Peas: a handful (optional)
  • Ginger+garlic paste: 1 tsp
  • Cumin seeds(jeera): 1tsp
  • Cloves: 1-2nos.
  • Peppercorns: 5 nos.
  • Bay leaf: 1
  • Cinnamon: 1″ stick
  • Whole cardamom: 2nos.
  • Turmeric: 1/2 tsp
  • Water: 4 cups
  • Red chili powder: 1-2 tsp (or as per spice tolerance)
  • Cumin powder: 1/2 tsp
  • Coriander powder: 2tsp
  • Garam masala: 1/4 tsp
  • Oil: 3tsp
  • Salt: to taste

Method:

  1. Heat the oil in a pressure cooker. Add the whole spices (peppercorn, cloves, cinnamon, cumin seeds, cardamom and bay leaf).
  2. Then add the turmeric, sliced onions and fry till the onions turn golden brown.
  3. Add the ginger+garlic paste and fry for a minute.
  4. Then add the chopped methi leaves and fry for 3-4 minutes on low flame.
  5. Add the tomatoes and the spice powders (chili, cumin, coriander,garam masala) and some salt and cook till the tomatoes are mushy.
  6. Add the soaked and drained basmathi rice, peas(optional) and mix well for 2 mins.
  7. Add the water, taste for salt and cover the pressure cooker and let it cook till one whistle.
  8. Switch off, let the pressure drop. Open and gently fork the rice to separate the grains.
  9. Serve hot with raitha of your choice.

Note: you can add 2 tablespoon of crushed peanuts as a garnish before serving. Enjoy.

Methi Rice

Methi Pulao (How to make methi pulao)

Indian Dietitian Online


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Besan Dosa/ Besan Chila (How to make chickpea flour crepes/pancakes)

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Besan Dosa/ Besan Chila (Chickpea Flour Crepes)

Besan or chickpea flour or gram flour is a great source of fiber, is GLUTEN FREE and can be helpful in lowering cholesterol and blood sugars.

When I was growing up in Bombay,Besan dosa was a very popular dish in most Udupi restaurants and was even sometimes called “Vegetarian Omelet”. Besan dosa was also sold as a filling inside sandwiches which were named “Veggie omelet sandwich”! Funnily enough,I hated them at that time and preferred my regular ‘egg omelet’ to the veggie omelet. Finally,one day I tried it out and to my amazement, loved it(thankfully it was appreciated by hubby and little brat) and so now it’s a regular feature at home. Make sure you use a good non-stick pan when you make this-that way,you won’t need to use a lot of oil.

Besan or Chickpea flour is a high fibre, high protein, gluten free flour which is made from garbanzo/chickpeas. Being high in fibre, it can be helpful for lowering blood sugar levels and cholesterol.

Here is a quick and easy recipe that can be had for breakfast or even lunch/dinner:

Ingredients for Besan Dosa/Chila (Chickpea flour crepes):Serves 4

  • Besan/Gramflour/Chickpea flour: 2 cups
  • Rice flour: 2 tbsp (optional)
  • Onion:1/2 small(finely chopped)
  • Tomatoes:1 small(finely chopped)
  • Green chillies:1-2(finely chopped)
  • Corriander leaves/Cilantro: 2 tablespoon,finely chopped
  • Grated zucchini/ bottlegourd: 1/2 cup (optional)
  • Hing/asafoetida: a pinch
  • Turmeric powder: 1/4th teaspoon
  • Jeera/Cummin seeds:1/2 tsp
  • Baking soda: 1/2 tsp (optional)
  • Salt:to taste
  • Oil/Butter/Ghee: to grease the pan

Method:

  1. Mix all the ingredients.
  2. Add enough water to make a batter of dosa/pancake consistency. If adding zucchini/bottlegourd, you may need less water as the bottlegourd/zucchini will leave some of its moisture.
  3. Spread the oil on a non-stick pan on medium flame.
  4. Pour a ladle of the batter and spread like a dosa. Cover for a 3-4 minutes.
  5. Then,flip the dosa over to the other side and cook for another 1-2 minutes.Make sure not to burn them.
  6. Serve the besan dosa hot with mint,ketchup or a spicy chutney.

Indian Dietitian Online


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Watermelon Salsa (Chatpata Watermelon Chaat)

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Fresh Watermelon Salsa

Summer time is watermelon time- a perfect fruit to include in your diet on a hot summers day. There are so many ways to eat it and one of my favorite is to make a quick and yummy salad-the watermelon salsa!

Watermelons are loaded with the carotenoid lycopene and contains mostly water which is a great way to re-hydrate the body in summer.

Watermelon Salsa and Mango Salsa

Ingredients: 
Watermelon:1/2 cubed
Onion: 1 small (finely chopped)
Tomato: 1 small (finely chopped)
Coriander leaves: 3-4tbsp (finely chopped)
Lime juice: 2 tsp
Green chilies: 1 (finely chopped)
Salt: to taste

Method: 
Mix all the ingredients together in a bowl. Chill before serving. You can substitute the watermelon with any fruit (mango, pineapple, peach, nectarine, etc) or make a mixed fruit salsa by adding 2-3 fruits together.

You can add some chaat masala for an Indian twist.

Here are other Healthy Snack Ideas:

  1. Baked Sweet Potato Fries/snack
  2. Baked Carrot Fries/snack
  3. Crispy Kale Chips
  4. Khaman Dhokla
  5. Handvo
  6. Fish Cutlets/Patties

Indian Dietitian Online


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Savory French Toast Indian Style (Spicy Masala Egg Toast)

Category:Healthy Indian Recipes,Indian Dietitian Online,Recipes-Healthy Breakfast Tags : 

Savory French Toast Indian Style (Spicy Masala Egg Toast)

For those don’t like to eat a sweet breakfast, here is a savoury version of the French Toast-totally Indian Style! The Masala Egg Toast.

Savoury French Toast (Indian Style Masala Egg Toast):
Ingredients: (Serves 4)

  • Whole Wheat Bread-8 nos.
  • Egg-4 nos
  • Onion- 1 medium (finely chopped)
  • Tomato(optional)- 1 small (finely chopped)
  • Cilantro- 3tbsp (finely chopped)
  • Red chili powder- 1/2- 1 tsp (or as per your heat tolerance)
  • Coriander powder- 1 tsp
  • Cumin powder-1/2 tsp
  • Turmeric-1/2 tsp
  • Milk-3 tbsp (or water)
  • Salt: to taste
  • Oil: 3 tsp
Method:
  1. Break the eggs into a bowl, add the spice powders, salt and milk (or water) and mix well.
  2. Pour a little onto a flat saucer.
  3. Heat a tsp of oil in a non-stick sauce pan.
  4. Dip the bread into the egg mixture on both sides, then place into the pan one by one.
  5. Sprinkle with the onion,tomato and cilantro on the top and flip carefully and cook till done on both sides.
  6. Repeat for the rest.
  7. Serve the savoury French Toast hot with ketchup or chutney(optional).

Note:
You could replace the spices (red chili, cumin, coriander powder)with green chilies.

Indian Dietitian Online