Roasted Vegetables

Roasted veggies is one of my favorite way to incorporate vegetables in any meal. Roasting in high temperature will caramelize outside of veggies creating a sweet flavor while inside is still soft.  You can serve them with your favorite dip or with a protein(Chicken/fish/lentils soup) on side for a perfectly healthy satisfying meal.

If the vegetable in my recipe is not your favorite replace them with the ones you like.

Ingredients

• 1 head of cauliflower chopped
• 1 large zucchini chopped
• 1 red bell pepper chopped
•  hand full of baby carrots
• 10 oz mushrooms sliced
• 1 medium potato cubed
• 1/4 cup olive oil
• 2 tsp salt
• 2 tsp ground pepper
• 1 tsp garlic powder

Directions

1. Preheat oven to 425 degree Fahrenheit
2. In a large bowl toss the vegetables together with olive oil, salt , pepper and garlic powder
3. Divide the veggies and spread them on two baking sheets
4. Roast vegetables for 30 minutes , removing vegetables from oven every 15 minutes to stir.

There are few things to remember while roasting veggies

Roast in a very hot oven. Wait until oven temperature reaches 425 before placing your veggies.

Cut all vegetables evenly. Else you will burn some of them.

Never crowd the pan. Spread in a single layer.

Never leave them alone. Always check vegetables in between while they are in the oven

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Pan-fried Salmon

As a working mother and wife I am all for easy and quick meals. This pan-fried salmon will be ready in less than 10 minutes. Serve with baby spinach salad,  you have a hearty healthy meal. Salmon is rich with Omega 3 fatty acids and high in proteins. This is one of the healthiest meal you can serve for your family. Perfect for any one who want a low carb  but satisfying meal..

Ingredients

• 4 center cut salmon
• 1 lemon
• 1 tsp salt (to taste)
• 1 tsp pepper powder (add more if you prefer spicy)
• 1 tsp garlic powder
• 1 tsp ginger powder
• 2 tbs olive oil

Directions

1. Squeeze lemon. Combine salt, pepper, garlic powder, ginger powder and lime juice into a bowl. Add 1 tsp water if mixture is too dry.
2. Marinate Salmon in the mixture.
3. Heat nonstick skillet with oil over medium high heat.
4. Place salmon in the pan and cook until golden brown on one side- around 4 minutes.
5. Turn the fish and cook for another 4 minutes.
6. Transfer to plate and serve.

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Tips:-  You can bake the salmon instead of pan frying. For that preheat oven to 450 degree F. Place salmon skin side down on the baking dish .Bake until salmon is done for about 15 minutes.

 

Mung Bean Sprouts and Spinach Pancake

Mung Bean Sprouts is a super food that have been used for centuries for their nutritional and medical benefits. They are low in calories, have fiber and B vitamins, and deliver a boost of vitamins C and K. This is also anti-aging and good for hair and nail. So enjoy this delicious pancake with family any time of the day.!

Ingredients

1. Mung Bean Sprouts – 2 cups
2. Spinach – 1 cup
3. Carrots – 1 /2 cup
4. Garbanzo Bean Flour  – 5 tbsp
5. Ginger – 1 inch piece
6. Salt – as needed
7. Cayenne Pepper  – As needed
8. Cheese – Optional to make it kid friendly.

Direction

1. You could get the mung bean sprouts from store or make it at home. To make at home, immerse whole green mung in water for 6 hours. Then drain the water out. Sprinkle some drops of water on then beans, and keep it covered. The mung beans begin to sprout in 8 hours. If you keep it longer, the sprouts will begin to grow longer. You could take it after 12 hours.
2. Blend all the ingredients (except cheese) in a blender to make a smooth paste.
3. Make Pancakes in a hot griddle. Cook each side for about a minute. You could use 1 tsp of sesame oil to make it crispier if you don’t mind the oil.
4. You could have it as is.  For kids, sprinkle cheese on top while the pancake is on the hot griddle. When the cheese melts you could add a little tomato ketchup.
5. Enjoy this nutritious and delicious food with the family !

Creamy Broccoli soup

Broccoli’s are great for soup. This is a simple,  less than 30 minute recipe to make thick and flavorful soup. Don’t be hesitated with the color. They taste very creamy and delicious I am sure you will love it. I used Broccoli  from my garden for this soup, some of them have turned in to flowers already but are great for soups. So I used them anyway.

Ingredients

•  4 cups of broccoli florets
•  1 tbs olive oil
• 1 medium onion, chopped
• 1 stalk celery, chipped
• 1 medium potato, cubed
• 4 -5 baby carrots, cubed
• 2 -3 cloves of garlic
• 1 cup milk
• 2 cups low sodium vegetable broth
• salt
• 1/4 tsp ground pepper
• 1/2 cup Parmesan grated

Direction

1.  Add olive oil in a medium sized pot and saute onion, garlic cloves,  celery and potato cubes, carrots for few minutes. Season with salt and pepper.  I used a pinch of red chili powder also since i like it a little spicy. But it is completely optional. Add broccoli , broth and let it simmer for 10  minutes.
2. Add milk and simmer for 3 minutes.
3. Pour the mixture in a blender and pulse it for few times until it forms a thick puree. You can add more milk or water to thin the soup
4. Serve into bowls and sprinkle Parmesan on top .
5. Garnish with the broccoli florets and croutons and serve.

Tips:-

If you want more creamier soup use half- half or cream instead of milk

Always can add water to puree to adjust thickness

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Cauliflower Pancakes

Cauliflowers are great for low carb recipes. This pancakes taste so good , my family finished it in few minutes. I barely got one saved to take a picture for the blog 🙂 . They are full of flavor and are perfect for lunch or ‘breakfast for dinner’. If you don’t use the whole mix, it refrigerates well for the next day also. Use gluten free bread crumbs for gluten free recipe.

Ingredients

• 1 head cauliflower
• 2 Eggs
• 1/2 cup mozzarella cheese
• 1/2 cup bread crumbs
• 1/4 cup green onion(optional)
• 1/2 tsp garlic powder
• salt to taste
• 1/2 tsp pepper powder
• olive oil

Directions

1. Cut cauliflower into florets. Cook them until tender. (I microwaved them for 3 -4 minutes)
2. Mash them in a food processor when it is still warm
3. Stir in cheese , eggs, bread crumbs, onion, garlic powder, salt and pepper. Mix well
4. Heat skillet and pour 1 tsp of olive oil
5. Scoop a big spoon full of mixture into skillet and spread it with the back of the spoon into thin pancake shape.
6. Let it cook in medium flame for 3 minutes per side.

Enjoy  …. !!!!!

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Pizza Roll ups with hidden Vegetables

This cheesy whole wheat pizza rolls are packed with veggies. For kids who had hard time with textures and flavors of vegetable this rolls will provide their veggie servings.  Excellent for making in batches and perfect for lunch boxes. Home made whole wheat crust and blended veggies make this  perfect meal for every one.

Sauce

• Marinara sauce – 1 cup
• 1 cup of chopped veggies(Spinach, bell pepper, cherry tomatoes, carrots, zucchini )

Saute chopped veggies for 4 minutes . Blend them with marinara sauce and keep it aside.

• 2 cups of Mozzarella cheese

Crust

• 2 cups of wheat flour (can use 1/2 all purpose and 1/2 wheat if u want to)
• 2 tsp of rapid yeast
• 1 tsp sugar
• 1/2 tsp salt
• 2/3 cup warm water
• 3 tbs olive oil

1. Mix sugar in 2/3 cups of warm water and dissolve yeast in it for 15 minutes.
2. Combine this with flour, salt and olive oil and knead into a soft dough ball. It might take around  4 minutes.
3. Place dough in a large ball , cover with wet cloth or tissue. Allow to rest for 30 to 45 minutes until dough is double the size.
4. Place dough in a lightly floured surface and roll it using a rolling pin to 1/2 inch thick rectangle.
5. Preheat oven to 400 F.
6. Spread sauce on it and sprinkle mozzarella cheese.
7. Roll the dough until you have one large roll.
8. Slice it into 15 slices  and place them on a baking sheet.
9. Bake for 15 minutes until rolls are golden brown and cooked thorough the middle.

     

Wheat Dosa with Vegetable filling

If you are a busy person looking for quick and easy way to pack lunch for kids or looking for a to go meal this is just for you. Wheat Dosa has only one ingredient – Wheat flour !! And will be ready in five minutes. You can prepare filling ahead of time and keep it refrigerated. Just make the dosa and stuff the filling and you are ready to go ..

For Dosa:-

Ingredients:-

1.  Wheat flour -1 cup
2. Water – 2 cups
3. pinch of salt

Directions :-

Combine the flour and water with salt in the bowl. Mix well to achieve a medium thick consistency (like pancakes). Heat a non stick flat pan and  pour 2 spoon of  batter and spread. Let it cook for 3 minutes one side. Flip to the other side and let it cook for one minute. Remove the dosa from pan to a plate (Pictures shown)

     

For Filling :-

Ingredients:-

1. Green beans – 1 cup
2. Grated coconut – 1/4 cup
3. Small onion (Shallot) – 1
4. Turmeric powder -1/2 tsp
5. Salt
6. Vegetable oil -1 tsp

Directions :-

Heat oil in a pan and saute onion. Once it is translucent add grated coconut. add turmeric and salt    and mix in green beans. cover the pan and reduce the flame and let it cook for 10 minutes. stir occasionally.

Tips:-

Feel free to use any of your favorite vegetable. Broccoli or  carrots or any non vegetarian like minced chicken or shrimp as filling. just make sure it is well cooked and is in fine pieces. Once filling is ready place the dosa in a plat and spread 2 spoon full of filling. Fold the top and bottom flaps towards the center. Pull the right flap of dosa over the contents towards the center. Fold the left side over right to form a tight pouch.  Serve with ketch up or your favorite dip or chutney.

  

Tuna Salad Sandwiches with Carrots

Looking for a quick and healthy lunch ? This sandwich will be ready in 5 minutes. Hide carrots in this yummy sandwich for picky eaters. 

Ingredients

1. 1 can light tuna in water
2. 1/2 cup grated carrots
3. 1/4 cup thinly chopped celery
4. 1/4 cup thinly sliced onion
5. 1/4 teaspoon black pepper
6. 2 table spoon mayonnaise (replace this with yogurt for less fat)
7. 1/4 teaspoon salt
8. 2 lettuces leaves
9. 4 slice of honey wheat bread

Directions

Drain tuna. In a medium bowl mix in tuna, grated carrots, celery, onion, pepper, mayo (or yogurt) and salt. Toast bread and spread the mix on bread slices. Top with lettuces leaves and remaining bread slice.

Chicken Alfredo pasta with Homemade Sauce and Broccoli

Ingredients

1. Whole wheat pasta (preferable Fettuccine pasta)
2. 2 boneless skinless  chicken breast halves
3. 1/2 tsp Italian seasoning
4. 1 tbs lemon pepper seasoning
5. 1tsp garlic powder
6. 1 bunch of broccoli
7. 1 tbs olive oil
8. salt to taste

For sauce

1. 1 cup milk (use heavy cream for more thicker sauce)
2. 1/2 cup grated Parmesan cheese
3. 1 tbs butter
4. pinch of Italian seasoning
5. 1/4 tsp black pepper

Direction

1. Cut Chicken into cubes and marinate in lemon pepper seasoning garlic powder and Italian seasoning .Boil a large pot with salt water. Cook Fettuccine for 10 minutes and Drain.  Keep aside
2. Cut broccoli flowers into pieces and microwave for 1.30 to 2 minutes. Keep aside
3. Heat olive oil in a nonstick pan and add chicken. Let it cook for 5 minutes and turn the pieces. Let it cook for 5 more minutes until it is no longer pink. (Don’t overcook the chicken else it will be dry)
4. In a non-sticky sauce pan melt butter over medium heat. Add milk pepper powder  and salt. Stir in Parmesan cheese and whisk to smooth out lumps. Let it stay in low heat for 3 minutes until cheese melts.  Add Italian seasoning.
5. Stir in  cooked pasta, chicken and broccoli and mix well. Adjust salt. Let it stay in simmer for 5 minutes.
6. Sprinkle a hand full of  Parmesan in the end.