May 19, 2018

2 Ingredients Mango Yogurt Smoothie

I make Smoothies quite a lot. There are various reasons, first it is easier when you do not have time to sit and eat, have it ready in a glass or pack it with you and you can have it on your way to office or at your desk. Secondly it is for those fussy eaters who do not eat fruits. The smoothie have the benefits of both the Greek yogurt and the fruit. Third they can be used as a mid morning snack when you are a bit hungry and its not lunch time yet. So instead of grabbing some unhealthy stuff, better gulp down this healthy Greek yogurt Smoothie. Fourth consuming Greek Yogurt or yogurt after breakfast can help your bowel process faster than people who eat yogurt after dinner. So for those who have constipation problem try to eat this after breakfast in the morning. Fifth is my own invention :-). when I drink this smoothie or eat my breakfast bowls, I feel calm and relaxed. Probably because I love yogurt. Yes I simply love yogurt.

I make various different recipes of smoothies with different fruits and vegetables and some vegetables like Spinach, Kale or Celery which I added after much thinking as the thought of this vegetables in smoothie deterred me. But to my surprise they added a lovely texture to the smoothie and definitely enhanced the taste. To start off with my smoothie recipes I am starting with a simple 2 Ingredients Mango Yogurt Smoothie. A common nickname of Mango is the king of fruits. Mango taste so good that we do not think beyond its sweet taste that they are abundant in vitamins, minerals and antioxidants that assure you good health. In India mango is consumed both riped and unriped and used in pickles, as a drink, in desserts etc. 

Coming back to our recipe , I do not add sugar in my smoothies as I like to flavor it with the sweetness of the fruit itself, instead of white sugar or alternative forms. So it is best to use riper fruits in your smoothies so that it taste the best. I have used the Mango today and the mango is the one available here in local shops. It does not have a very dark colour like a typical alponso mango and hence my smoothie colour is not dark but on a lighter side.












So here goes the recipe:


Ingredients

  • 1 Cup Greek plain yogurt (or Strain normal Yogurt)
  • 1/2 Cup Mango chopped roughly
  • 1 Tablespoon finely chopped Mango for garnish

Preparation

  1. Wash the mango and chop them roughly.
  2. In a blender simply blend the mango along with the Greek yogurt and you are done.
  3. Serve it as is or pack it in a bottle for your mid morning snack.
PS: This can be done one day prior and kept in the refrigerator for those busy mornings.

May 18, 2018

5 min 4 ingredients Greek Yogurt Dill Dip

Dill or Shepu as called in Marathi(Indian language) is a herb. Fresh and dried dill leaves are widely used as herbs in Europe and Central Asia. They are used as a toppings in soups, mixed with curd, sour cream or as a topping for boiled potatoes covered with butter. One can even prepare dill butter by mixing butter with Dill. Dill oil is extracted from the leaves, stems and seeds of the plant. The oil from the seeds is distilled and used in manufacturing of soaps. Dill has many benefits like it promotes digestion, prevents Insomnia , reduce menstrual cramps, reduce depression.

In India dill is prepared as a bhaji (vegetable) and is traditionally given to mothers immediately after childbirth. It is also used as a mukhwas or an after meal digestive. To be true I never liked Dill as it has a strong flavor. I wanted to try this yogurt Dill dip since long but was very apprehensive of the taste. So I finally decided to give this a try in my 3 day Blogging Marathon series on Pick one protein Rich Ingredient, where I opted for Greek Yogurt. I have listed benefits of Greek Yogurt in my earlier post on 5 min Healthy Greek Yogurt Breakfast Bowls.

Since Greek Yogurt has a dense, slippy but soft texture, it makes it easy to be a substitute for whipped cream or even butter at times. Hence I decided to make a dip with this which I can enjoy as a spread or just with salads. With this dip I was really not sure how will lemon juice and Greek Yogurt work as I never added lemon in yogurt. The recipes I read called for some chopped lemon, but I used zest of lemon (The outer covering only the yellow part) which is more strong. But I gave it a go. On your first bite you will feel the kick of the lemon and the Dill, if not used to Dill, but later on you will like it. I truly enjoyed it with salads and my Mix Lentils and Beans Pancake. Even my husband was doubtful in the start, he told me I don't want when he asked the ingredients list, as to Dill, and in addition yogurt with lemon, a clear no. I offered him to taste a bit and then it was all finished :-). This works as a good spread and an alternative to butter or cheese spread and healthy.






So here goes the recipe


Ingredients

  • 1 Cup Greek yogurt
  • 1 tablespoon of freshly chopped Dill leaves
  • Zest of 1 lemon
  • 1/2 tablespoon lemon juice
  • Black pepper to taste (I used around 1/4 teaspoon)

Preparation

  1. Wash and chop the Dill leaves.
  2. Add the freshly grated zest of lemon and the lemon juice. (For the zest only take the yellow rind. Do not take the white or it will go bitter)

  3. Add pepper and give it a nice mix. You are done.

  4. Eat it with salads or as a spread on pancakes or breads. 


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May 17, 2018

5 min Healthy Greek Yogurt Breakfast Bowls

I call this as my fruit custard. I can have this anytime of the day for my breakfast or for my lunch or simply as a dessert. I simply add whichever fruits I have to a bowl of Greek yogurt, top it up with some seeds, nuts and honey and you are sorted. A Healthy and a filling breakfast, plus light on the tummy as it is packed with probiotics. Probiotics are healthy bacteria that help boost our immune system and help us in stomach pain and diarrhea.

Greek yogurt is yogurt that has been strained to remove most of its whey, resulting in thicker consistency than unstrained yogurt, while preserving its taste. It has more protein than milk which is essential for your body and specially if you are a non meat eater. It's a great source of calcium. It has a higher protein content than normal yogurt, which helps improve body health. Greek yogurt is one of the healthy food for those who run low carbohydrate diets. Sugar content in Greek yogurt is lower than ordinary yogurt. Greek yogurt also has less sodium content than normal yogurt.

I generally top the Greek yogurt with whichever fruit I have. Mostly berries like Strawberries, Blueberries, Raspberries and Blackberries. To talk about health benefits of berries they are loaded with Vitamin A, Vitamin B9 , folate, Vitamin E, Vitamin, Vitamin K , Iron, Potassium, Magnesium. These nutrients help in improving memory, eyesight, reduce inflammation , anti-aging  etc. In short they are a super food. Similarly seeds and nuts are loaded with different vitamins and minerals essential for our body. So in short I have a super food on my plate.

Our theme in Blogging marathon for the next 3 days was to pick a protein rich ingredient. The moment I read protein rich ingredient, I decided to pick this simple and humble, my favorite Greek yogurt. Other recipe with Greek Yogurt if you like to check is Yogurt Parfait

So here goes the recipe



Greek Yogurt Breakfast Bowls



Another way of serving

Greek Yogurt Breakfast Bowls



Ingredients

  • 1 Cup Greek yogurt
  • 1 Cup mixed fruits of your choice (I had apple, Black Berries, Blue Berries and Raspberry)
  • 1 tablespoon of nut mix (I had almonds and walnut)
  • 1 tablespoon seed mix (sunflower seeds, pumpkin seeds, Chia seeds, flax seeds)
  • 1/4 - 1/2 tablespoon Honey/Maple Syrup (Optional if your fruits are sweet, I sometimes add for a little sweet kick)

Preparation

  1. Wash the fruits. Cut if required, add 3/4 of them in a bowl.
  2. Add the nut and half of the seed mix.
  3. Add the Greek yogurt
  4. Garnish the top with remaining fruits and seed mix.
  5. Drizzle honey and you are done. 
  6. Enjoy healthy, protein packed breakfast.
  7. Stay tuned for different varieties for Greek Yogurt Breakfast bowls and more protein rich dishes. 


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 Greek Yogurt Breakfast Bowls






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May 16, 2018

Indian Style Sprouted Mung Bean & Mango Salad

The mung bean also known as moong bean, monggo, green gram or mung is from the legume family and mainly cultivated in Asian countries is a high source of protein, fiber, iron and antioxidants. The best way to consume mung beans is to sprout them. Sprouting or germination is thought to improve the nutritional value of the beans and also makes it easier to digest. Also a cup of sprouted mung beans has much fewer calories. I have a post here on steps on how to sprout mung beans at home without any special equipment like a sprouter






Mung beans can be added to soups, salads, stir fries, pancakes etc. Many people eat the sprouted mung beans or the soaked mung beans raw. I cook mine a little so that they are a little soft. When I do sprout mung beans I make a batch and store it in freezer, and add it to my soups, salads , pancakes , Indo Chinese dishes like fried rice, to add some crunch and nutrition to the dish. I also do make savory pancakes out of this. If you like check out my recipe for Mix Lentils and Beans Chila/Dosa/Pancake.


So coming to the recipe for Indian Style Sprouted Mung Bean & Mango Salad, I make this salad simple but I do add some Indian chat Masala and some chopped green chillies to add to the flavor. The chat Masala along with the lemon adds a lovely taste and the green chillies add the hotness to the dish. One can skip the green chillies and even the chat Masala, but I would recommend using it. Since it is a season of mangoes I added a bit of green Mango (The raw ones) to add more flavour to the dish and create another version of my Sprouted Mung Salad.

I am sharing this recipe for the first time with a group of food bloggers, Fantastical Food Fight, where the theme this month was Salad. So I decided to prepare this Indian Style Sprouted Mung Bean & Mango Salad.

Other salad recipes on my blog:
Kabuli Chana Salad/Chaat (Chickpea/Garbanzo Salad)
Kala Chana Chaat/Salad (Kala Chana / Black ChickPea / Bengal Gram)


Sprouted Mung Bean & Mango Salad



So here goes the recipe


Ingredients

  • 1 Cup Sprouted Mung Beans
  • 1/4 Cup of Pickled Diced/Chopped Raw Mango (see below on how to, or one can use plain raw mango)
  • 1 tablespoon of Pickled Mango Juice (replace by lemon, if using plain mango)
  • 1/2 Cup Cucumber Diced
  • 1/2 Cup Tomato Diced
  • 1/2-1 tablespoon Coriander Leaves roughly chopped
  • 1 green chilly chopped (Optional)
  • 1/2 teaspoon Indian Chat Masala

Preparation 

  1. Chop the tomatoes and cucumber.
  2. For Pickled Mango, I have chopped the mango, added a bit of turmeric, red chilly powder and salt. This is kept in a jar in my fridge during mango season. It releases juices. I have used this juice instead of lemon. When I do not have this pickled mango I simply use lemon juice.
  3. I have added chopped green chilly as it gives a kick to the salad. One can skip this if required.
  4. Add the sprouts and the Indian chat masala and mix. Chat masala gives it a tangy and a required taste to otherwise not so interesting mung beans (if one feel).


  5. Sprouted Mung Bean & Mango Salad

  6. That's it, you are done. You can refrigerate this for an hour so that the juices mix well with the sprouts or can enjoy immediately.


Sprouted Mung Bean & Mango Salad




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Sprouted Mung Bean & Mango Salad





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May 12, 2018

Masoor Dal/Brown Lentils/Kali Masoor ki Dal

Masoor dal is a brown skinned lentil that is orange on the inside. It is also knows as 'Kali masoor ki dal' and is a perfect protein food for vegetarians. Masoor dal has a pleasant earthy flavor and is very common in Northern India. It can be relished with rice, rotis and even breads.

Like its other family members it has a high protein and fiber content and helps in removing bad cholesterol from body. It helps energy levels by restoring calcium and iron content. (Source Internet)

So for the third day of Dazzling Dals for Blogging marathon, I decided to make Masoor Dal as somehow I feel that this Dal does not get its importance :-). It gets hidden with respect to other Dal's though it is rich source of essential nutrients, so lets get making some Masoor Dal. 

This dal at my home is prepared a bit thick, again with a simple tadka of ghee along with tomatoes and a few masala's. We enjoy it with our Indian Roti/Chapati (flat bread) or rice. Masala Papad is a must along with this dal for us. When I was a child we use to enjoy this Dal with Rice and a bit of sugar. I never liked sugar in my food or main meals but in this one it was a must.

Did you check my other recipes of Dal
Broccoli Toor/Arhar Dal
Char Daal




Masoor Dal/Brown Lentils/Kali Masoor ki Dal


Masoor Dal/Brown Lentils/Kali Masoor ki Dal

Masala Papad



So here goes the recipe


Ingredients


Preparation 

  1. Wash and soak the dal in enough water for atleast 30 minutes. I soak it in luke warm water as I live in cold country and it helps the dal to soften soon.





  2. There are 2 ways of doing this, either you can cook the dal first and then add the tadka, or the second way is make the tadka, add the dal and then cook all along. I now do the second method to save time.
  3. In a pressure cooker, add ghee.
  4. Once hot add the hing and Jeera.

  5. Once Jeera crackles add the tomato puree.

  6. Add the turmeric, coriander powder, green chilly, red chilly powder(if using) and let the masala cook for 2-3 minutes.

  7. Once the masala is cooked, add the soaked and washed dal.
  8. Add enough water and pressure cook it until done.



  9. If using a heavy bottom pan, let it cook on slow to medium until the dal is done.
  10. Serve it hot with Chapati or Rice along with Masala papad.
Masoor Dal/Brown Lentils/Kali Masoor ki Dal


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Masoor Dal/Brown Lentils/Kali Masoor ki Dal







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    May 11, 2018

    Char Dal (Mixed Dal)

    Coming to the second day of blogging, about Dazzling Dals for Blogging marathon, I decided to make this Mix Dal's , we call it as char dal (4 Dal's), which my mom makes often. It is similar to the panchmel dal except we make it using 4 dal's i.e. Toor/Arhar, Mung, Chana and Urad. I have already spoken about what is dal's in my earlier post of Brocooli Toor Dal

    Dal contains protein, water, carbohydrates and fat. They are low in calories and high in nutrition's. They are a must on a vegetarian lunch/dinner plate or a must in India. There are various recipes of this humble dal and almost every household has different and unique recipes. Also Dal recipes are quick to make. Today let's have a look into the different type of Dal's we are making.


    Pigeon Pea/Yellow Pigeon peas is the main ingredient for the dish Sambar. It is also knows as Arhar dal in northern India and Toor Dal in Maharashtra. It is a commonly used Dal in every household more than any other Dal.

    Chana Dal is produced by removing the outer layer of black chickpeas and then splitting the kernel. Chana Dal flour is quite common and is a gluten free flour and used in many savory to main course dishes. Did you checked my Besan/GramFlour/Chickpea flour recipes of 
    Besan Pakodi/Pakoda/Fritters/Bite Size/Finger Food
    Authentic Pakodi/Pakoda Kadhi
    Non Fried Bread Pakoda
    Left Over Dal Pancake
    Tomato Omlette / Besan Chila (PanCake)

    Mung Dal (Split mung beans) is again a very popular dal specially used in khichadi and usually made when someone is sick or has a tummy bug as it is extremely light and easy to digest. It is roasted, fried ,slightly salted or spiced and is a popular snack in most parts of India.

    Urad Dal is primary ingredient of the south Indian dishes Idli and Dosa. Dahi vada is made or Urad dal and the famous dal makhani. 


    I have made this as a very simple dal without topping up with any additional tadka as this is part of our daily food. I have simply done the dal with a bit of ghee, hing, Jeera and a few masala's and you are ready to go. I have added some stems of Coriander. It is completely optional but I do not like to waste food and they are the actual source of nutrition. Also it imparts a nice flavor and aroma to the Dal. So when you have them better not waste them.









    So here goes the recipe


    Ingredients


    Preparation 

    1. Wash and soak the dal in enough water for atleast 30 minutes. I soak it in luke warm water as I live in cold country and it helps the dal to soften soon.



    1. There are 2 ways of doing this, either you can cook the dal first and then add the tadka, or the second way is make the tadka, add the dal and then cook all along. I now do the second method to save time.
    2. In a pressure cooker, add ghee.
    3. Once hot add the hing and Jeera.

    1. Once Jeera crackles add the tomato puree.
    2. Add the turmeric, coriander powder, green chilly, red chilly powder(if using) and let the masala cook for 2-3 minutes.



    1. Once the masala is cooked, add the soaked and washed dal.

    1. Add enough water, add the stems of coriander and pressure cook it until done.





    1. If using a heavy bottom pan, let it cook on slow to medium until the dal is done.
    2. Serve it hot with Chapati or Rice.
    3. One can add more tadka on the top with ghee, cumin seeds and red chilly powder. I have avoided it.






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