Top 10 Keto Vegetables

Today’s hot topic is keto diet or ketogenic diet. Every place you will get good resource about keto process and the food for this process. Ketogenic diet in brief is a diet which consists of low carbohydrate and high fat (LCHF). The science behind this is our body uses glucose as a source of energy. So how we gain weight with that?

One, Glucose restores water for its storage and hence water retention occurs and we gain weight.

Second, The fat we eat doesn’t get utilised and hence adds to weight gain.

Now what will happen if you will stop intake of carbohydrate and fat both? Of course you will increase more fiber and protein in your diet. But since the body will not get enough energy source, it will start utilizing your muscle cells to create that energy source. In this process you might lose weight but at a cost of muscle loss.

Luckily our body is that adaptable and it has many back up plans to survive in adverse situation. And one of them is Ketosis. This is a automated mechanism where in absence of carbohydrate and glucose body will try to break the fat cells in liver and produce ketones which are used as energy source by body and brain. Brain can not use direct fat cells and requires fast moving energy cells for functioning. That’s why the fat cell breaks down to energy cells known as ketones. So in this diet you have to minimize your carb portion to 5% of your daily intake, moderately protein (20%) intake and maximize the fat intake (70%). Again fat does not include trans-fat. This 5% of carb can be customized to maximum of 50gm carb depending your body type and activity level.

Also Read What is Keto Diet?

Friends lets be very clear before starting this diet as this is a kind of strict diet where you can not  go on and off with this diet else you might get some serious negative effect and ultimately instead of shredding extra pounds you might get some more extra and gain weight. There are vegetables and fruits which are high on carbohydrate and hence needs to be avoided in the process. Try to avoid under ground vegetables as they are rich in carb.  The best pick for keto diet is high in nutrition and low in carb. To choose its bit easier as they are dark, leafy and above ground vegetables but again check the nutrition value before starting your diet.

Top 10 Low Carb Vegetables:

1. Broccoli

If you want to rate broccoli on nutrition fact this is a five star food. While low in calorie, its rich in vitamins and minerals. Its rich in fibre and contains vitamin B1, B2, B3, B6, iron, magnesium, potassium, zinc. Its a good source of vitamin K, vitamin C, folic acid. It has only 4g carb per 1 cup.

2. Cauliflower

Cauliflower is a great keto food with low carb. This is also a nutritious vegetable and full in vitamins and minerals. It has many properties similar to broccolli as they belong to same family. It has vitamin C, vitamin K, vitamin B6, riboflavin, thiamin, pottasium, fibre, magnesium, folate manganese. Cauliflower contains only 2g of carbohydrate per serving of 100g.

3. Cabbage

Cabbage is a super healthy vegetable full of nutrients. Its a low calorie veggie with high dietary fiber. It has vitamin K 63% and vitamin C 65%, folate 13%. It has only 4g carb per serving of 100g. This is also a low fat food but still considered as good food for keto diet because of other nutrition values.

Recipe: Cabbage Fry, Cabbage Soup

4. Zucchini

Its high source of anti-oxidants, vitamin C, vitamin B, potassium, protein and fiber. Its low in calorie and carbohydrates. It has high water content and rich in fibre and hence great for weightloss. It has only 2g carb per 100g of serving.

5. Bell Peppers

These are available in different colors and versatile vegetables can be added to any dish. The color comes from the carotenoid stored in it’s flesh. They have a distinct flavor and taste. They are extremely nutritious. As they are low calorie veggies are recommended for keto diet. It has 4g carb per serving of 100 gm.

6. Lettuce

Lettuce is one of the low carb vegetable with 4g carb per 100g out of which 2 g is dietary carb.

Its high in several vitamins and minerals. Its rich in vitamin A, C, K & folate.

7. Cucumbers

Cucumbers are very refreshing. They are used in salads, dips etc. they are considered best in summer season to beat the heat and keep you hydrated for long.

It has high water content and that’s why keeps you full for long. Its one of the low carb vegetable as contains only 1 g digestible carb.

8. Mushrooms

Mushroom are also above ground vegetables which are low carb. It has only 2g carb per serving of 100g. Mushrooms provide you with lean protein since they contain no cholesterol and no fat. Its full with protein and fiber and anti oxidant properties along with anti inflammatory. This is helpful in protecting body from many diseases as it contains high amount of amino acids who work as anti-oxidants.

9. Spinach

A versatile leafy vegetable used in many form of cooking name it soup, sauteed form, as a curry base and many form. This is a leafy vegetable which is powerhouse of vitamins, minerals, protein, fiber and other nutrients. This is one of the best best food for weight-loss and diabetic people. Its calcium is beneficial for our bone health. Its low in calorie and low in carbohydrate and good option for keto diet. It has only 2 g dietary carb per serving of 100g.

Try tasty and healthy Soupy Spinach, Spinach Lentils Soup, Fenugreek Spinach Kadhi, Sauteed Garlic Spinach etc.

10. Green Beans

Green beans are high in fiber and many other vitamins like vitamin A, C, K, B6, Folate and many minrealslike calcium, iron, magnesium, copper etc.

They also contain high amount of antioxidants and is one super food for bone and overall health. It has only 4g dietary carb per 100g.

 

 

 

There are many more vegetables who are low in carb. Again another aspect to consider in choosing food for keto diet is that low carb vegetables can also be low in fat. So they can be combined with other fatty food. E.g if you are non vegetarian then you can opt for meat, fish, poultry for fat along with low carb veggies to get a balanced diet. Or if you are complete vegetarian then also you can choose other fat sources like hard cheese, butter, olive oil, nuts and seeds to get equal fat portion in your keto meal. So choose wisely and plan a menu so that you wont get bored with similar food everyday.

Keep yourself motivated. My suggestion which I even do. Keep a weighing machine at home. You can check weekly basis to check weight-loss so that you can feel happy and motivated as well. I used to check on daily morning before having my breakfast. Even a loss of 200gm to some days 500gm motivated me a lot. Hope this will motivate you as well.

Thanks for your patience. Please feel free to add valuable suggestion related to this.

Eat Healthy. Stay Healthy.

 

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Summer Super Drink Mango Milkshake

Hello Dear Readers. Hope you all are enjoying this summer with vacations, delicious foods and drinks. When i think of summer season the first thing comes to my mind is “Mango”. This is the only season we get this fruit and probably thats why this is called as king of fruits. Apart from the fact that it is a seasonal fruit its the store house of numerous vitamins, minerals etc. Its called as a super food. I love this fruit so much that even if you will tell me that its not healthy, I’m not going to stop eating mangoes. But luckily this is one of the nutrition power pack for our body and mind. This is full of fibre and hence helps in losing weight. So summer is a time when you can lose some pounds while enjoying yummy and delicious fruits and juices.

Read about top 10 summer drinks here.

Read more about mangoes and its benefits in my blog.

So without wasting more time I’m posting very simple yet delicious drink which we all know as mango milkshake.

Summer Super Drink Mango Milkshake

Mango Milkshake is one of the easy yet delicious super drink.
Prep Time5 mins
Cook Time5 mins
Total Time10 mins
Course: Cold Beverage, Desserts
Cuisine: Indian
Servings: 4 People
Author: daintykitchen

Ingredients

  • 2 Ripe Mangoes Diced
  • 2 tbsp Sugar
  • 2 glass Milk
  • 1/2 glass Water
  • 1/4 cup Dry fruits Finely chopped (optional)

Instructions

  • Peel of the outer skin of mangoes. Cut and remove the seed.
  • Dice into small pieces. Remove 1/2 cup diced pieces for garnishing and transfer the rest to a mixer grinder or food processor. Add 2 tbsp sugar and 1/2 glass water and grind to a fine paste.
  • Add 2 glasses of milk to the grinding jar and whip again for a minute. Milkshake is ready to be served.
  • Transfer to the glasses and top it with chopped mango pieces and chopped dry fruits. I have not added dry fruits here.

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Low-Carb Pumpkin and Eggplant Curry

Pumpkin and Eggplant Curry in Mustard Gravy

This pumpkin and eggplant curry recipe is from my Granny’s Kitchen. This is made in mustard paste based gravy. This is one of the low carb recipe. I would say this is an Indian style pumpkin and eggplant curry for keto diet.

All ingredients used in this dish are low in carb and nutritious. This is a low fat recipe as well which is good for weight-loss diet. Pumpkin is a storehouse of many antioxidants and vitamin A, Vitamin C and Vitamin E. It contains no saturated fat or cholesterol. Pumpkins are used as sweet dish like Pumpkin Pie and also as savoury dish like pumpkin soup, and in curry dishes.

Is this recipe keto diet friendly?

“Can I eat pumpkin on keto diet?”

And the answer is “Yes”. But you need to control your portion size.

This is not starchy and high carb like potatoes and peas. Yes it has some carb and sugar content. But very less than other high carb, starchy veggies. 

I would suggest you must read this article for more info on Pumpkin in Keto diet.

How to make pumpkin and eggplant curry in mustard gravy.

In this pumpkin and eggplant curry, I have used mustard paste as base of my gravy.

Mustards have a pungent and spicy taste. In our granny’s time I have seen them grinding mustards to a fine paste in a large mortar and pastels . This was time consuming but gives perfect result. Mustards if not taken care of during the process can turn the dish bitter in taste. So grinding them right and cooking right is the key to a perfect dish.

Basic Ingredients for curry

In order to avoid this bitterness, soak the mustard seeds for 20 – 30 minutes in water. I have soaked 4 tbsp mustard seeds and 2 tbsp cumin seeds, red chillies together for 20 minutes. Then grind this to a paste. While cooking remember not to cook it for long time. For better taste use mustard oil for cooking.

I have taken black mustard seeds. You can add yellow and black mustard seeds together also.

Using onions is optional. If you are following keto diet, you may avoid adding onion. Rest all ingredients are keto-friendly including mustard seeds.

Also this dish tastes better with little sourness. So use tomatoes generously and also you can use tamarind or dry mango to increase the sourness. I have used dry mango powder.

If you are not following keto diet, for better taste add potatoes to the curry. Infact in such case only potatoes and eggplants will also do the magic. I have made one recently. I will update the link soon.

We have some more brinjal or aubergine recipes on blog, e.g. aloo baingan stir fry, hyderabadi bagara baingan, baingan bharta, bharwa baingan, dahi baingan

Low-Carb Pumpkin and Eggplant Curry in Mustard Based Gravy

This is a low cab low fat recipe suitable for weight-loss. This is prepared in mustard paste gravy. Drumsticks are also added in the curry.
Prep Time10 mins
Cook Time15 mins
Total Time55 mins
Course: Main Dish, Sabzi & Curry
Cuisine: Indian
Servings: 4 People
Author: daintykitchen

Ingredients

  • 3 - 4 tbsp Mustard Oil
  • 200 gms Pumpkin Diced
  • 250 gms Eggplant Diced
  • 1 Drumstick Cut into 3" pieces
  • 2 tbsp Cumin seeds
  • 4 tbsp Mustard Seeds
  • 3 Tomato Diced
  • 8 Garlic - 3 -4 crushed Crushed
  • 1 tbsp Red Chilli Powder
  • 4 Dried Red Chilli
  • 1/2 tbsp Turmeric powder
  • 2 1/2 tbsp Coriander Powder
  • 1 tsp Tamarind paste
  • 1 tsp Aamchur/ Dry mango powder (any one from tamarind paste or dry mango)
  • 1 tbsp Salt

Instructions

  • Soak the mustard seeds and cumin seeds in water for 20 - 30 minutes. Remove from water and transfer to a grinder. Also add red chillies, half of the crushed garlic and tomatoes to the grinder. Grind them together to a fine paste. Add little water else the seeds will not turn fine paste.
  • In a pan heat oil and add cumin seeds and let it crackle. Then add a pinch hing, rest crushed garlic, green chillies and saute. Then add onion and saute till onion is translucent.
  • Add the spices ( Coriander powder, turmeric powder, red chilli powder). Saute for 10 seconds and then add chopped vegetables and mix well.
  • Add salt and saute for 2 minutes.
  • Add 1/2 glass water and cover with a lid. Let it simmer and boil the vegetables till they are cooked. It will take 7 - 10 minutes
  • Then open the lid and check with a spoon if vegetables are cooked. Add the mustard and tomato paste to the curry and mix well.Let it simmer for 3 - 4 minutes.
  • Turn off the gas and add 1 tsp dry mango powder and stir well.
  • Garnish with coriander leaves and serve hot.

Notes

Soak mustard seeds for 20 - 30 minutes before grinding to fine paste.
Add tamarind paste with the mustard seeds and grind them together.

If you like my recipes and want to stay updated then subscribe via email to my blog. Also stay connected on social media. Here I would request you to like and share my face book page @mydaintykitchen, Follow me on twitter @mydaintykitchen & instagram @mydaintykitchen.

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Keto Spinach Soup

Keto Soupy Spinach

Keto Soupy Spinach/ Spinach Soup

“Because I Love Spinach”

Indian Keto Spinach Recipe

This leafy vegetable is full of nutrition, vitamins and minerals. Its rich in calcium and recommended for our bone health. It’s loaded with every good thing that our body needs.

Spinach recipes are very easy to make. Even in plain sauteed form it tastes delicious. It doesn’t take 5 minutes to get cooked. so when you are in hurry and want to make yourself some thing fresh and healthy, try this sauteed spinach recipe. Try my simple yet most popular butter garlic sauteed spinach for keto recipe.

How to make soupy spinach?

Normally while cooking spinach in dry sauteed form, never add water to it. Because they release lot of water while cooking. If you add additional water it will be mashy. One trick is wash and clean the leaves and then air dry them and store. Cut it just before you are going to cook them. In this way they release little less water or no additional water will get added in method of rinsing and cleaning the leaves. In my version of soupy spinach, I have not dried them before as i wanted it in soupy form.

While making any spinach soup we puree it to fine paste. but I wanted to have that bites of spinach along with it’s flavorful juice. Also I have added eggplant/ aubergine to the dish.

This is a simple soup recipe with minimal ingredients. I have used only salt and garlic for this soup and yet it’s delicious. Simplicity at it’s best.

Keto Spinach recipe

Other Spinach Recipes

Another magic of the flavor of spinach is that it does not need any other spices to make it scrumptious. However it blends with garlic so well that only use of garlic is enough for this. How ever you can add other spices as well but the simple recipe is the best version to me. Palak also tastes great as gravy base in many curries and biryani etc. Read my bestever palak paneer and punjabi sarson ka saag recipe on blog.

While kneading wheat flour for chapati (flat breads) or Poori, I add 1/2 cup blanched and pureed spinach juice. This adds so many nutrition to the plain chapati. When your kid is a fussy eater you may try making this colourful poori or paratha. I have tried this for my baby and he loves this variety too much and at the same time he is having all the nutrition that’s required for his growth and development. Isn’t it a great idea?

Read more spinach recipes:

You can have this as weight loss soup specially for dinner and its so filling that you will not crave for anything else. Its also a diabetic friendly food. 

Let’s make this yummy soupy spinach.

Keto Soupy Spinach For This Summer

This is an easy to cook keto spinach recipe. It's a simple spinach soup prepared with minimal ingredients.
Prep Time5 mins
Cook Time15 mins
Total Time20 mins
Course: Keto Recipe, Leafy Special, Main Dish, Sabzi & Curry
Cuisine: Indian
Keyword: Easy Less than 30 minutes Recipe, Healthy Soups
Servings: 4 People
Author: Ipsa

Ingredients

  • 4 tbsp olive oil
  • 2 bunch Palak Washed and chopped
  • 2 Brinjal/ Aubergine cut into quarters (250 gms)
  • 10 - 12 Garlic buds crushed
  • 1 tsp Cumin seeds
  • 1/2 tsp Salt (or as per taste)
  • 1 Green Chilli

Instructions

  • Wash and clean the spinach properly and chop them finely.
  • Heat oil in a pan on medium heat. Once oil is hot add cumin seeds and let it crackle. 
  • Add garlic and green chillies. Saute for a minute till garlic is light brown in color and is aromatic.
  • Add diced eggplants and chopped spinach leaves. Season with salt.
  • Saute on high flame for a minute. Then add 1/4 cup water and cover with a lid. Let it simmer for 5 minutes.
  • After 5 minutes check consistency of spinach dish. Turn off heat and serve piping hot spinach soup.
  • If you like, you can blend this to puree also.

Notes

If you are not following keto diet, you can add onion and tomatoes also to it.

PIN IT FOR LATER

Keto Spinach Soup
Soupy Spinach Recipe
Keto Recipe Spinach
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Transformation from Fat to Fit

Transformation From Fat to Fit

Fat to Fit

Interesting!!

Very often we have heard this and read many articles titled as FAT to FAB, FAT to FIT, many celebrity diet plans to get a perfect toned figure like their role models. But why do we need these attractive lines to keep us motivated to be fit.

Ultimately this is your own body and you are responsible for it, Bad or Good.💪

Why it’s necessary to be FIT?

Being FIT does not mean being SKINNY or being like a MODEL or any ACTRESS. Being FIT means HEALTHY from All perspective. Emotional/ Mental & Physical Health. Both are co related and highly complementary factors of our life. In 21st century as we know there is sheer competition in every sector of our life. How important it is for us to keep a perfect balance between our Mental and Physical Health. Here what I mean is we have to take proper care of our body to live a happy life. Being healthy will bring mental peace and in return it will keep us away from diseases because Stress is the major source of many diseases.

So what we do to become FIT Physically:

1. Healthy Diet:

Healthy Balanced Diet

Healthy Diet means balanced diet which means neither eating very less or nor overeating to satisfy taste buds.

“Eat Breakfast Like a KING, Lunch Like a PRINCE and Dinner like a BEGGAR”. 

Why?

When we sleep in night for 7-8 hrs that is the longest period we stay away from food. So the name Breakfast Suggested as its the food which BREAKS FAST of 8 hrs.

Why Breakfast is important meal of the day:

  • Kick starts metabolism & thus helps to burn calories throughout the day
  • Restores glucose level to perform optimal brain function
  • Helps in improving concentration level
  • Boosts energy level for the day
  • Reduces weight-gain and hence controls obesity
  • Controls high Blood Pressure, Diabetes & Heart Diseases

Why Dinner like a Beggar:

This implies lesser Dinner as our metabolism lowers in evening and if we will eat more in night it will add on to weight gain and water retention which in turn will make you obese with time. So eat less in night. If possible eat before 8 pm to maintain good health. If you wish or planning for weight-loss then try to have your dinner by 7 pm. And in night have a glass of warm milk or turmeric milk for a good night sleep.

What should be included in Healthy Diet?

 

High Protein – Meat, Fish, Eggs, Beef, Pork, Milk, Yogurt, Cheese, Soybean, Lentils, Peanut Butter, Mixed Nuts, Tofu, Green Peas, Quinoa & Many more.

High Fibre food – Oats, Peas, Lentils, Beans, Broccoli, Sprouts, Berries, Avocados, Pears, Guavas, Flax seeds, Chia Seeds Etc

Green Leafy Vegetables-  Spinach, Kale, Fenugreek, Amaranthus, Coriander Leaves, Asparagus.

Fruits – Fruits are factory of vitamins & minerals. Try increase fruits in your daily diet.

Low carbohydrate- Avoid unhealthy carbohydrates like Rice, Sugar, Syrups, White flours and include Healthy carbs in diet like complex carbs e.g. Brown Rice, Sweet potatoes, Yam, Multi grain cereals, Beans, Lentils, Quinoa, Apple Oranges Grapes Pumpkin Fresh Beet Roots

Healthy Fats: Flax seeds, Almonds, Olive Oil, Avocado, Walnuts, peanuts, Hemp seed oil, Dark Chocolates

Multivitamin Supplements-However whatever we eat in a day may not be able to fulfil all vitamins and minerals nutrients required by our body. So it is very much essential to take multivitamin tablets on daily basis. We should always consult physician before taking any multivitamins.

Also read: Fig & Banana Smoothie

2. Yoga:

yoga for health

Yoga is a Gift of Ancient India’s gift to us. This is the oldest method of keeping mind and body controlled and a process which involves elevation of life force which is called as Kundalini. Since ages yoga is the key mantra to awaken the kundalini.

In modern version its called as Power Yoga with few modifications but is very effective and quick. It works for long term through a series of physical and mental exercise. The physical exercise which are known as YOGASANS or Postures helps to keep the body healthy where as the mental exercise known as Pranayam helps to keep mind peaceful and relaxed and thus healthy.

Yoga helps in leading healthy life by:

  • Controlling mind body and soul
  • Building Muscle Strength, flexibility & equilibrium
  • Loosing weight,
  • Releasing stress
  • Improving Immunity
  • Lowers Blood Pressure & Glucose level
  • Strengthens Bones
  • Improves Blood flow
  • Improves Sleep

3. Exercise/ Jogging:

Exercise

  • Regular exercise helps to increase metabolism of body which in terms does not allow the body to restore the fat and hence helps in proper digestion and controls weight.
  • Exercise enhances oxygen level to heart and mind and hence helps cardiovascular system work efficiently and thus it boosts energy level.
  • Many research has shown that cardiovascular exercise can create new brain cells and improves overall brain function.
  • Regular physical activity boosts memory and ability to learn new things. Getting sweaty increases production of cells in Hippo campus which is responsible for memory and learning ability.

30 mins brisk walk can also be helpful in calorie burn up to 100 kcal. So even if you are busy in your daily schedule to hit the gym or Yoga, 20 min to 30 min brisk walk is also enough to keep your energy level up and helps in keeping control on weight gain.

There are many points and topics if I want to write on this topic. But the major take away of this article is

1. Keep a check on your taste buds. All tasty foods are not necessarily healthy for our body and heart. and after all its our body and not garbage bag that you ll dump every unhealthy food into it. So be very choosy and check nutritional value of the food items you are consuming.

2. Take Proper Breakfast. Never skip breakfast. Eat as less as possible for Dinner. Eat your dinner by 8:00 pm. Late Dinner and heavy dinner will add to weight gain in long term.

3. Our body is what we eat. So eat healthy food as much as possible. Lessen Snacking on fried items and keep mixed nuts for snacks. Add fruits, green leafy vegetables, Salads etc in your food and see the change in your skin, complexion, in body and overall in your life.

4. Keep 30 mins of your daily busy schedule for exercise, jogging, yoga whatever you find interesting for you. Enjoy some music during workout or jogging. Music helps to relax your mind and reduces anxiety and stress.

So get ready for the change in your habits and you would be surprised to see the changes in your life.

Also read: What is Keto Diet? & Top 10 Vegetables for Keto Diet

Stay Positive and Love yourself.

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What is Keto Diet?

Keto Diet

Keto diet, short term for ketogenic diet is the most searched topic in recent time. Its popularity is increasing very fast as it helps in quick weight-loss and provides more energy. Keto diet is simple in concept. Our body needs source of energy which normally comes from carbohydrates. When we eat carbohydrate our body produces glucose and insulin. Glucose is easiest form to break down and used as energy source. So our body don’t get chance to use the fat we consume and it gets stored.

If we are dieting with starvation then in absence of glycogen (glucose) our body starts breaking down the muscles to meet the energy requirement by body and mind. But our body has another system to stop losing excess muscle. This system is known as ketosis.

Are all calories Created Equal?

I have come across a great piece of article on Keto Diet on HVMN.

Read full article here:Do Calories Matter in Keto Diet?

The article says:

The first law of thermodynamics (or the law of conservation of energy) states that energy cannot be created or destroyed. When applied to weight control, this law translates to the basic formula:

weight gain = energy (calories) in – energy (calories) out

This traditional viewpoint argues that the food eaten is unimportant–a calorie is a calorie. To lose weight, create a calorie deficit by either eating less or burning more. To gain weight, increase calorie intake.

The opposing viewpoint maintains that calories still count, but the type of food consumed has a trickle-down effect on the amount of energy expended, and what foods the body craves. It takes way more energy to process and store protein than it does carbohydrate or fatthis is called the thermic effect of food. Essentially, one burns more energy dieting protein because it requires more energy for the body to process. In one study, twice as much energy was expended after meals on a high-protein diet versus a high carbohydrate, low-fat diet.

Another study compared the effects of three diets differing in macronutrient (carb, fat, protein) composition on energy expenditure during weight loss maintenance. Weight loss causes resting energy expenditure (metabolic rate) to go down, which predisposes to weight regain. Results of the study showed that the very low-carb (and high protein) diet had the least effect on reducing resting energy expenditure following weight loss.”

The article also explained how calorie is used by our body resulting weight loss: 60% from resting metabolic rate, 32% physical activity, 8% thermic effect of food.

What is Ketosis?

So the concept is to eliminate the current source of energy (carbohydrate) from our diet and increase fat and protein portion. In this process when body will not get glucose to use as energy it will act on the stored fat. Then the fat will get converted to energy source. This state is known as ketosis. When body will not get enough carbohydrate and glucose it will naturally induced to ketosis. Ketosis is a natural process where fat breaks down into ketones in lever. These ketones are infact used as source of energy by our body and mind.  Ketones can fuel up to 75% of brains fuel requirement. It boosts brain’s function and helps preventive neurodegenerative diseases.

This diet is one of the best options for weight-loss as it increases the metabolic rate.  This is also known as Low Carb High Fat (LCHF) diet which based on starvation on carbohydrates. However you are allowed to take 20 – 50 gms of carbohydrate in a day which is 5% of your diet. The food intake will be fat 70%, protein 25% and carb 5%. But you can customise to some extent depending what works well on body. Keto diet is more like a life style than a diet where you develop eating healthy food and eliminate all unhealthy food. Body takes 3 -4 days to enter into the state of ketosis as it will first utilise the stored carbohydrate to convert into energy and then starving on carb it will induce production of ketones.

What foods to avoid in Keto Diet?

Grains – Wheat, Rice, Corn, Cereals

Sugar and any sugar substitute like Honey, Maple syrup

High Carb veggies – Specially underground vegetables which are full of carb and starch like Potatoes, Yam etc

High Carb Fruits – Banana, Oranges, Apple etc

What should you eat in Keto Diet?

Meat & Poultry – Chicken, Fish, Beef, Eggs

Low Carb Vegetables – Green leafy & above ground vegetables like spinach, kale, broccoli, cauliflower, brinjal etc

High Fat Dairy Products – Cheese, Full Fat Cream, Butter

Moderate Proteins – Nuts and seeds – Walnuts, sunflower seeds, Almonds

Low Carb Fruits – Raspberries, Blueberries, Strawberries, Avocados

Other fats – Saturated and monounsaturated fats like Olive oil, coconut oil etc.

Keto Diet

Fat – 70%

Fats are essential in ketogenic diet. The fat intake should be at least 70%. So understand which fat is beneficial and which are not.

Types of Fat:  There are two types of fats, i.e. Saturated and Unsaturated Fats. Unsaturated fats are good fats. It consists of polyunsaturated fatty acid & monounsaturated fats. The unsaturated fats are better than that of the saturated fats in normal diet. Polyunsaturated fats have omega 3 fatty acid which is helpful for human body and mind. The monounsaturated fats are typically liquid at room temperature. These are good fats which are source of antioxidant and vitamin E. Saturated fats are bad fat in normal diet but are highly recommended in keto diet. Strictly avoid trans fats. Out of all these fat category, Saturated and monounsaturated fats are more stable and best option in ketogenic diet.

Fat for Keto

Saturated Fat – Butter, Lard, Meat, Poultry, Coconut products, Full fat dairy foods,

Monounsaturated Fat – Olives, Avocados, Hazelnuts, Almonds, Brazil Nuts, Cashews, Sesame seeds, Pumpkin Seeds, Olive oil, Canola Oil, Peanut Oil, peanut butter, Walnuts

Polyunsaturated Fat – fish oil, soybean oil, fish oil, Nuts and seeds

Trans Fat – Fried food, sweets, desserts, packaged snacking items.

Protein – 25%

Protein has to be taken in moderation else it will increase production of glucose and decrease ketone production. For natural ketosis, avoid high protein intake and restrict to limited quantity.

Some sources of protein in keto diet are fish, shell fish, whole eggs, beef, pork, poultry, lamb, turkey, chicken breast, chicken thigh, almond butter.

Vegetarian Food Option for Keto Diet

If you are vegetarian, then nuts and seeds are best source of protein and fat. The best options which are protein and fat rich are:

Protein & Fat sources for vegetarian keto diet
Nuts & seeds (1 oz) Protein (g) Fat (g) Carb (g)
Almonds 6 15 2
Pumpkin Seed 10 6 3
Almond Flour 6 14 3
Walnuts 4 18 2
Flax Seeds 5 12 1
Chia Seeds 4 9 1
Macadamia Nuts 2 21 2
Unsweetened Coconut 2 18 2
Hazelnut 4 17 2
Cashews 5 12 7
Pistachio Nuts 6 13 5
Pecan 3 20 1
Fat from Oils
Per 1 oz Protein (g) Fat (g) Carb (g)
Olive Oil 0 28 0
Avocado Oil 0 28 0
Coconut Oil 0 28 0
Red Palm Oil 0 28 0
Black Olives 0 3 1
Green Olives 0 4 0
Avocado 1 4 0
Flax Seed Oil 0 28 0
Cocoa Butter 0 28 0

The low carb vegetables for keto diet are:

Green Beans, Asparagus, Spinach, Kale, Pumpkin, Eggplant, Celery Stalk, Cucumber, Kale, Cauliflower, Red Cabbage, White Cabbage, Lettuce, Tomatoes, Green Peppers, Red Peppers, Broccoli, White onion, Garlic.

Also read Top 10 Vegetables for Keto Diet.

Benefits of Keto diet:
  • Keto diet increases metabolism and hence helps in rapid weight-loss.
  • This is especially helpful in treating epilepsy as it research has shown this diet helps in reducing seizures.
  • It helps in treating many mental diseases like Alzheimer’s & Parkinson’s disease etc.
  • It’s helpful in controlling insulin level and helpful in type II diabetes.

Disadvantage:

  • Keto diet is ideal for a brief duration and not for long run. Else you might lose muscles instead of weight.
  • Strictly adhere to the diet plan. Otherwise switching on and off will confuse our body and system and this will add to weight-gain.

 

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Sabudana Khichdi

Sabudana khichdi, commonly known as sago khichdi is an Indian dish made from soaked sabudana or tapioca pearls. It is a fasting food which is prepared during fasting like Navratra, Sankashti etc. This is a staple food in western part of our country. Apart from fasting food this is an easy to make snacking option. The main part is soaking the pearls in right way. I prefer soaking it over night or minimum 4 – 5 hours for better taste.

Read other sabudana recipes like sabudana vada, sabudana chivda for fasting, sabudana thaalipeeth, sabudana kheer etc.

If you are looking for more dishes for fasting then check out Dahi Aaloo, Aaloo Tomato, Shinghade Ki Puri, Kuttu Ki Tikki, Kuttu ke Pakode, Shinghade ki pakode, Sama Rice Kheer, Sama Rice Khichdi etc.

This is vegan and gluten free recipe. Ground nuts and potatoes are main ingredients apart from sabudana.

The method I’ve mentioned here is typical Maharashtrian method of Sabudana Khichdi as I came across this dish in Maharashtra. Sabudana khichdi is heavy for tummy and one serving will keep you full for 4 to 5 hours. Generally its served with curd or sweet curd. I don’t use some other ingredients like curry leaves, coriander leaves. So I have skipped them in the recipe. You can add if you eat them on fasting days.

Sabudana is full of carbohydrate and energy and hence a great food option for toddlers and kids. My kid love this sabudana khichdi. So when I prepare for him I skip green chillies. For toddlers you can prepare sweet porridge from sabudana. This is a full of carbohydrate and hence is a source of energy and one of the best food for kids.

So lets make this traditional Maharashtrian style sabudana khichdi.

Sabudana Khichdi

Sabudana Khichdi is a staple fasting food and familiar in western part of country. This recipe is made by soaking sabudana and stir frying it with potato and peanuts. Serve with sweet curd.
Prep Time10 mins
Cook Time15 mins
Total Time4 hrs 25 mins
Course: Breakfast, Evening Snacks
Cuisine: Indian
Servings: 2 People
Author: daintykitchen

Ingredients

  • 2 Potatoes Boiled & Diced
  • 1/2 Cup Sabudana Soaked for 4 - 5 hrs
  • 1 tsp Cumin seeds
  • 1 tsp Rock Salt
  • Green Chilli – 1 – 2 finely chopped
  • 3 tbsp Peanuts

Instructions

  • Dry roast the peanuts on medium flame. Remove from heat and allow them to cool. Then grind 2 tbsp peanuts to coarse powder. You can use rolling board and pin for this.
  • Soak the sabudana for 4 - 5 hours or over night. Then remove excess water with help of colander. Add 1/2 tsp salt to the soaked sabudana and mix them well.
  • Heat 4 - 5 tbsp oil in a pan or kadai. Add cumin seeds to the hot oil and let it crackle. Add chopped chillies and diced potatoes. If using raw potatoes then cover the pan with lid for 5 - 7 minutes till its cooked. Add rest 1/2 tsp salt to potatoes.
  • Once potatoes are cooked properly, add the soaked sabudana and crushed peanuts and mix well. Add rest 1 tbsp roasted peanuts to it as well. Add chopped coriander leaves and saute for 2 minutes.
  • Serve with sweet curd.

Notes

Try this recipe and share your feedback.
Happy Cooking Friends 🙂
 

If you like my recipes and want to stay updated then subscribe via email to my blog. Also stay connected on social media. Here I would request you to like and share my face book page @mydaintykitchen, Follow me on twitter @mydaintykitchen & instagram @mydaintykitchen.

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Soth Indian Idli

Idli and sambar is originated from southern part of our country and is considered their staple food. But its cooked and loved in every part of country. This is very light and low calorie food. Mainly this is served as breakfast item. Coconut chutney also served along with Idli and sambar. This is easy and simple recipe. Its made from rice and urad dal. Steamer is used to cook the idli. The batter is fermented for 4 -5 hours. If you want fresh you can skip and make from fresh batter.

There are few variations to the traditional idli. We can name them as stuffed idli, vegetable idli, fried idli etc. Again the flour used are also modified in different varieties. Semolina, Raagi, Oats are used to make varieties.

These are again helpful in weight-loss or maintenance as they are low calorie food.

Soth Indian Idli

Idli is an healthy breakfast menu. Its made from rice flour and black gram flour.
Prep Time10 mins
Cook Time20 mins
Total Time4 hrs 30 mins
Cuisine: Indian
Servings: 4 People
Author: daintykitchen

Ingredients

  • 1 cup Rice
  • 1/3 cup Dhuli Urad Dal (skin less black gram)
  • 1 tsp Salt or as per taste
  • 2 tbsp Oil

Instructions

  • Wash and soak rice and black gram (urad dal) for 5 -6 hours. Then grind them to fine paste. Make sure you to grind them separately. Grind to a thick paste. Keep it overnight for fermentation.
  • Adjust the consistency by adding water but be careful while adding batter as we need thick batter. whisk the batter for 2 minutes.
  • Greese the idli moulds with oil and drop 1 tbsp batter into the mould. Heat 2.5 glass of water on a steamer. Place the mould in steamer and cook for 15 - 20 minutes.
  • turn off the gas. Remove moulds from the steamer. Let it cool for sometime. Then with help of knife or spoon scrape the edges from the mould. Keep the idlis in a dry plate. Server with samber & chutney

Notes

Fermentation is essential and key step in making softer idlis. In warm place it takes 7 - 8 hrs for this where as in cold place it takes 12 - 14 hours. You can add salt to the batter before fermentation. It will stop from excess fermentation.
 

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Masala Dosa & Sambar

Dosa is indigenous to South India. But it’s one of the most loved food in all parts of our country. In Mumbai, you will find dosa as one of the common and best street food item. This is loved as much as that of golgappa or panipuri as a street food. This is one of the best breakfast item. It’s filling and also good food option for kids and toddlers. Even you can make them for your kid’s tiffin box. You can make plain dosa or masala dosa based on kid’s choice. If your family loves this recipe, you can actually make for 2 – 3 days together and store in freeze. Whenever you feel like having this, make it instantly.

These crepes are made from fermented batter of rice and black gram lentils (Udad Dal). For this recipe we use dhuli udad which is white. We need to soak rice and udad dal over night for this crepe.

The ratio of rice to lentil is 3:1. How ever I prefer slight more of lentils so that it’s more fluffy and gives better taste. I do take 3 parts rice and 1.25 parts of lentils. Also if you like to make it crispy like street side dosa, make mixture of lentils as:

Black gram (urad dal) – 1 cup + chana dal – 1/4 cup + fenugreek seeds (methi) – 1/2 tsp

Curry leaves, ginger garlic, mustard seeds, tamarind paste, red chillies/ powder, sambar masala are the dominating spices in this dish.

If you are a beginner, it’s not very easy to make dosa. But with practice nothing is difficult. So in beginning take care of few things.

Lets make masala dosa at home.

Masala Dosa & Sambar

This is a thin pan cake made from rice and washed & skin less black gram lentils. The batter is fermented for better taste.
Prep Time20 mins
Cook Time20 mins
Total Time40 mins
Course: Appetizer, Breakfast, Street Food
Cuisine: Indian
Servings: 4 People
Author: daintykitchen

Ingredients

For Dosa

  • Urad Dal – 1/3rd Cup
  • Rice – 1Cup
  • Refined Oil – 8-10 Tbsp
  • Garam Masala- 2 tsp
  • Salt- ¼ tea spoon or as per taste

For Stuffing Masala

  • Potato- 2 Boiled Peeled & Mashed
  • Onion- ½ sliced
  • Curry– 5-6 leaves chopped
  • Green Chilli – 1 – 2 finely chopped
  • Turmeric – ¼ tea spoon
  • Salt as per taste
  • Garam Masala – ¼ tea spoon
  • Cumin Seeds – 1 pinch
  • Mustard Seeds – 1pinch
  • Garlic - 3 -4 crushed

For Sambar

  • Toor Daal – 1 cup
  • Drumstick – 1 diced
  • Brinjal – 1 diced
  • Pumpkin – 1cup diced
  • Tomato – 1 diced
  • Tamarind paste 20gms (lemon size ball)
  • Curry Leaves – 7-10
  • Garlic – 6-7 buds chopped/ crushed
  • Ginger – 1finely chopped
  • Green Chilli- 2 chopped
  • Mustard Seeds- ½ Tea spoon
  • Cumin Seeds- ½ Tea spoon
  • Red Chilli Powder – ½ Tea spoon
  • Sambar Masala – 1 Table spoon
  • Turmeric Powder – ½ Tea spoon
  • Salt as per taste

Instructions

Making Dosa

  • Take split urad dal without skin and rice and soak overnight for 8 hours. Make sure to soak them separately as both require different consistency while grinding.
  • Grind both the ingredients separately with minimal required water else the mixture will not be as smooth as required for batter. After grinding separately mix them properly in a larger mixing bowl.
  • Mix water to make the batter to required thinner consistency. Consistency should neither be thick nor be very thin as it will be difficult for spreading on dosa pan.
  • Add salt as per taste and mix thoroughly.
  • Put a flat pan on heat. Keep on low flame. Put 1 teaspoon oil and one ladle batter above it and then spread it on evenly. If pan is very hot it will be difficult to spread batter evenly. Hence Keep a bowl of water along with and sprinkle few drops on pan and wipe it off with clean cloth to avoid excessive heating of dosa pan.
  • Sprinkle some garam masala & few drops of butter on it.
  • Once cooked the sides will automatically leave the pan. Then take it out on a plate.

Potato Masala for Stuffing in Dosa

  • Heat oil in a frying pan. Add a pinch of hing (asafoetida) to it. Add mustard seeds and cumin seeds and let it splutter. Then add green chilli, ginger and garlic chopped, curry leaves.
  • Add sliced onions and fry for 2-3 mins till it turns brown. Then add turmeric powder and salt as per taste. Add mashed potato and mix thoroughly and sauté for another 2-3 mins.
  • Once done, remove from flame and keep aside to cool. Masala is ready to serve with Dosa.

Preparation of Sambar

  • Pressure cook tur dal until cooked (3-4 whistle). You may add vegetables like brinjal, pumpkin, Drumsticks, tomato along with dal. Add only salt and turmeric powder to cook dal. You can also use leftover dal to make sambar
  • In the meanwhile make tamarind paste by soaking it with water and squeeze the pulp into water and remove seeds if it has.
  • Heat oil in a pan. Add one tea spoon of hing or asafoetida. Add one tea spoon of mustard seeds and let it splutter. Add curry leaves, crushed garlic and ginger. Then add sliced onions and green chillies. Fry it for 2 mins.
  • After it’s cooked and turned light brown, add ½ tea spoon red chilli powder, 1/4th tea spoon turmeric powder and 1 table spoon Sambar. Then add tamarind paste and diced tomato into the pan and let it simmer for 1 – 2 min.
  • Add cooked dal to it and boil for 3-4 mins. Add salt as per taste. Garnish with chopped coriander leaves.
  • Serve hot masala dosa with sambar coconut chutney.

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Wheat Flour Crepes | Atte Ka Cheela

Wheat Flour Crepes | Atte Ka Cheela

Wheat flour crepes or atte ka cheela are savory crepes made from whole wheat flour. However you can mix it with other flours. This is similar to besan cheela or tomato omelette but here the main ingredient is wheat flour. This is a healthier version of chilla. Aate ka cheela or chilla is easily digestible because of whole wheat flour and a recommendable food for kids and toddlers.

My kid loves this aate ka chilla and calls it as dosa as it resembles regular dosa slightly. This is an instant recipe and does not need any preparation. I have started giving this to him when he was 1 yr old. Even today he loves this atte ka dosa in his tiffinbox.

How to prepare atte ka chilla?

I make atte ka chilla and atte ka dosa both. Though both are similar with little difference in method of preparation. In atte ka chilla I add onion, ginger, green chillies and curry leaves. Whereas dosa is plain crepe made from wheat flour or mixture of crepes. You can make any stuffing to serve with atte ka dosa.

When mixing water to flour, add gradually so that it will be lumps free. The batter should be medium flowing consistency. It should not be very thick or very thin. Mix chopped onion, ginger, green chillies, curry leaves.

Heat oil and then spread the batter.

There is another way. Make batter of wheat flour, salt and water.

Heat oil in a tawa. Put curry leaves, ginger, onion 1/2 tsp and wait for 10 15 seconds. Then add batter and spread. I normally make chilla with this method.

These savory crepes have no other spices added other than salt, curry leaves, ginger. Hence easy to feed toddlers and kids. If you want you can add spices like regular besan ka cheela (or chilla). But I like it plain with onion, ginger and curry leaves. You can serve these with tomato ketchup/ any chutney or with tea as breakfast.

It can be made in sweet and savoury both ways. In the sweet pancake, sugar is added to the flour first and then poured to the pan and shallow fried (just like malpua). Well I like to add banana puree to the flour mixture. You can make this mixture with milk

One more point to note: if you are making dosa and want to make them crispy, add semolina and eno or any fruit salt.

Recipe card for atte ka chila or whole wheat crepes

Wheat Flour Pan Cake (Aate ka Chila)

This is made from wheat flour with flavours of curry leaves, ginger and onion.
Prep Time2 mins
Cook Time15 mins
Total Time17 mins
Course: Breakfast, Evening Snacks
Cuisine: Indian
Servings: 5 People
Author: daintykitchen

Ingredients

  • Wheat flour- 1 cup
  • Salt as per taste
  • Ginger – 1inch finely chopped
  • Onion – 1 finely chopped
  • Green Chilly – 2 finely chopped
  • Curry Leaves – 6-7 Finely chopped
  • Oil – 7-8 Tbsp

Instructions

  • Mix 1 cup of flour with 2 cups of water to bring a medium thick consistent batter. Add salt as per taste. Add water gradually and mix well till its lumps free.
  • Place a pan on low to medium flame. Put 1 tsp refined oil. Put small amount of finely chopped onion, ginger, chilli, curry leaves, coriander leaves.
  • Immediately add one ladle batter on it and spread evenly as we do in dosa. Keep the flame in low as it will take time to cook properly. Keep on checking with a fork or spatula and turn it to the other side. Let it cook for 2-3 mins.
  • Remove from heat if it’s done completely. Garnish and serve with coriander chutney or tomato ketchup.

Notes

You can add oats flour to wheat flour to give it a healthy twist. Don't miss ginger and curry leaves as they add to the flavour dominantly.
Add grated potatoes and carrots in the batter for toddlers.
Happy Cooking friends. Please share your feedback. 

If you like my recipes and want to stay updated then subscribe via email to my blog. Also stay connected on social media. Here I would request you to like and share my face book page @mydaintykitchen, Follow me on twitter @mydaintykitchen & instagram @mydaintykitchen.

If you have tried our recipes, we would love to hear from you. Please give us rating and share your valuable comment below in comment box. And tag us @mydaintykitchen and #mydaintykitchen

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15 Minute Low-carb Sauteed Bottle Gourd/ Lauki Bhujia

Lauki Bhujia

Sauteed Bottle Gourd/ Lauki Bhujia

Grated Bottle Gourd, commonly known as lauki bhujia is a famous and easily available dish in every kitchen in North India. This is another healthy, tasty yet easy to make dish.  Bottle Gourd recipes are perfect for weight-loss as its full of fibres and low in calorie and carbohydrate. Bottle gourd or lauki is a great food option for keto diet.

This superfood is full of nutritions. This is recommended for diabetic patients also. Bottle gourd helps in lactation. Hence its recommended for new moms. It helps in proper digestion as its full of fiber and 92% water content. In true sense this is a superfood.

How to prepare Lauki bhujia or grated bottle gorud?

It takes only 10 minutes to prepare this easy recipe. Lets make this yummy lauki bhujia and share your feedback with us.

Grate lauki or bottle gourd. Then steam it or boil it for 3 – 5 minutes. After that strain out excess liquid by squeezing slightly.

Then saute onion, tomato, ginger and garlic till it’s cooked and leaves oil on surrounding. Then add coriander powder, cumin powder, red chilli powder and turmeric powder.

At this stage mix boiled grated lauki and mix well. Garnish with finely chopped coriander leaves.

The whole process of cooking doesn’t take more than 15 minutes. It goes well with chapati or paratha. This can even be served as a side dish with dal rice.

Try other bottle gourd recipes here.

Those who does not like also will fall for this lauki bhujia as its a perfect blend of all spices which neutralises and enhances the taste of bottle gourd.

Lets make this easy dish in just 15 minutes.

Lauki Bhujia
Print Recipe
5 from 1 vote

15 Minute Low-carb Sauteed Bottle Gourd/ Lauki Bhujia

This is made by stir frying grated bottle gourd or lauki and flavoured with spices.
Prep Time5 mins
Cook Time8 mins
Total Time13 mins
Course: Main Dish, Sabzi & Curry, Side Dish, Weightloss Recipe
Cuisine: Indian, North Indian
Keyword: Indian Curry, Keto Recipe, Low-carb Recipe
Servings: 4 People
Author: daintykitchen

Ingredients

  • 1 1/2 Bottle Gourd (Lauki) Medium size
  • 1 tsp Salt
  • 1 1/2 tbsp Coriander Powder
  • 1 tbsp Red Chilli Powder
  • 1/2 tbsp Turmeric powder
  • 1 tsp Cumin seeds
  • 1/4 tsp Aamchur/ Dry mango powder
  • 1/2 tsp Asafoetida/ Hing
  • 1/2 Onion sliced thin
  • 1 Tomato finely chopped
  • 2 Green Chili Slits
  • 2 tbsp Coriander leaves finely chopped

Instructions

  • Peel the outer skin of Lauki and grate with help of grater.
  • Take two glasses of water in one saucepan and add 1/2 tsp salt. Boil the grated bottle gourd in saucepan for 5 minutes till they are cooked.
  • Strain out the water with help of a colander.
  • Heat oil in a pan. add hing, cumin seeds. Let them crackle. Then add chopped garlic and ginger. saute for a minute. Add onion and saute till translucent. Then add chopped tomatoes.
  • Cook till tomatoes are soft. Then add coriander powder, chilli powder, turmeric powder, salt to it. Mix and saute for a minute.
  • Squeeze out boiled lauki to get rid of excess liquids. (before adding them to the pan)
  • Add boiled lauki to it and mix well. Saute for 2 - 3 minutes more till all spices are incorporated into lauki. In the end add 1/4 tsp dry mango powder (aamchur) and mix well.
  • Turn off the gas. Add garam masala. Lauki Bhujia is ready to serve.
  • Serve hot with any kind of breads (roti/ paratha).

Notes

Please share your feedback with us.

If you like my recipes and want to stay updated then subscribe via email to my blog. Also stay connected on social media. Here I would request you to like and share my face book page @mydaintykitchen, Follow me on twitter @mydaintykitchen & instagram @mydaintykitchen.

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Easy Dal Palak/ Spinach Lentils Soup Recipe

Dal Palak

Dal Palak/ Spinach Lentils Soup

Dal Palak

Spinach lentils soup or Dal palak in Hindi is a super food as full of nutrition and healthy source of vitamins and minerals. Dal Palak is a diabetic friendly food. Its prepared by mixing two main ingredients lentils (dal) and spinach (Palak). You can take any type of lentils for this. I have taken yellow tur dal for this dish. Quantity of spinach you can adjust as per your taste. Tur dal is a great source of protein. Spinach is source of Iron and calcium and dietary fibres. so this combination makes a healthy and nutritious food. This can be served as soup, as main course with rice, roti etc. This is a great idea for weight-loss recipe where you will get all the protein and essential nutrients that your body requires. Again spinach in low in carbohydrate.

This recipe can be prepared in two different methods. When I am in hurry and in no mood to cook then I do pressure cook spinach and lentils together and then give it a good tampering with spices, onion, garlic. The second method prepare dal separately. Then saute and cook the spinach with all onion, garlic and spices. Then add the lentils or dal to it and mix well and simmer for 3 minutes. This method is also quick if you have left over dal and some spinach in your fridge.

I love spinach so much that I try to use it in any ways in my daily diet. Try out my other spinach recipes.

Dal Palak

Dal Palak

Spinach Lentils Soup

This is an excellent dish made with spinach and lentils. This is easy to make and takes less than 30 minutes to prepare the dish.
Prep Time5 mins
Cook Time10 mins
Total Time25 mins
Course: Dal, Leafy Special, Main Dish, Weightloss Recipe
Cuisine: Indian
Keyword: Easy Less than 30 minutes Recipe, Indian Dal
Servings: 4 People
Author: daintykitchen

Ingredients

  • Tur dal- ½ cup
  • Palak/ Spinach – 1 ½ bowl finely chopped
  • Salt as per taste
  • Turmeric Powder – ¼ teaspoon
  • Tomato –1 medium Diced
  • Ghee/ Oil – 3-4 Tbsp
  • Cumin Seeds- 1 teaspoon
  • Red Chilli – Dry 2-3
  • Coriander Powder – 1 teaspoon
  • Chilli Powder – 1 teaspoon
  • Garlic – 5-6 buds finely chopped/ crushed
  • Green Chilli- 1- 2 sliced/ chopped

Instructions

Method I

  • Wash dal properly and put in a pressure cooker. Add diced tomato and finely chopped spinach to it. Add turmeric powder & salt as per taste.
  • Pressure-cook for 2 – 3 whistles. Then let it cool before opening the lid.
  • Place a small pan on medium to low heat.
  • Put ghee or refined oil in it. Once the oil is hot put cumin seeds and let it crackle. Add a pinch of hing/ asafoetida. Put green chilli, red chilli and chopped garlic.
  • Once garlic turns slight brown add coriander powder, chilli powder and immediately take out from the flame else the masala will get burnt.
  • Then put the tadka in cooked palak/ spinach dal and close the lid so that the flavour will be added to the dal.
  • Garnish with finely chopped coriander leaves and serve hot with chapatti or rice.
    Dal Palak

Method II

  • Pressure cook dal for 4 whistles. Add tomatoes, salt and turmeric powder in dal while cooking.
  • You can use left over dal also in this method.
  • Heat 4 - 5 tsp oil in a kadai. Add 1 tsp ghee for better taste. Add 1 tbsp cumin seeds, 1 tbsp finely chopped garlic, 2 - 3 green chillies slits, chopped onion. saute till garlic turns light brown.
  • if you have missed adding tomatoes or want to add some more here you can add chopped tomatoes. Once tomatoes are soft and tender add coriander powder, red chilli powder, turmeric powder and 1 tsp hing. Mix all wee.
  • Add finely chopped spinach leaves. Add little salt for spinach only as you have already added salt to the dal.
  • saute for 3 -4 minutes till spinach leaves are cooked. It wont take more than 5 minutes for the spinach to get cooked.
  • Once spinach is cooked, add the dal or lentils to the kadai. Mix well. and let it simmer for 2-3 minutes.
  • Season with coriander leaves. Serve hot with roti/ paratha or even with Rice.
    Dal Palak

Notes

When you are in hurry, try method 1 where it takes only cooking time 10 minutes. Second method is best when you have left over dal or takes 10 minutes more for the whole process.
Happy Cooking Friends

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Easy Vermicelli Upma | Easy Vermicelli Pulao

Easy Vermicelli Upma | Easy Vermicelli Pulao

Vermicelli upma is similar to suji semolina upma but with a variation. Here its been prepared by vermicelli and semolina. However you can make only vermicelli upma by skipping semolina from the dish. This is an easy to make recipe and hardly takes 15 – 20 minutes to prepare. One addition along with vegetables you can add boiled soya chunks in the dish. Cut the chunks into smaller pieces.

Lets cook other semolina dishes like upma, vegetable upma, pinwheel samosa, instant vada, instant uttapam, suji halwa etc.

Vermicelli Upma

This is prepared with combination of semolina and vermicelli. however you can skip semolina completely.
Prep Time5 mins
Cook Time10 mins
Total Time15 mins
Course: Breakfast
Cuisine: Indian
Keyword: Easy Less than 30 minutes Recipe, Healthy Snacks
Servings: 4 People
Author: daintykitchen

Ingredients

  • Rava/ Semolina- 0.5 Cup
  • Vermicelli- 1 Cup
  • Refined Oil- 4-5 teaspoon
  • Mustard Seeds: ¼ tea spoon
  • Ginger- ¼"finely chopped
  • Onion- ½ finely chopped
  • Tomato- ½ finely chopped
  • Curry Leaves- 6-7
  • Green Chilli- 1 -2
  • Carrots -1 Peeled & diced
  • Green Peas- ¼ Cup
  • Potato- 1 peeled & diced
  • Salt- ¼ tea spoon or as per taste

Instructions

  • Take 1/ cup of Rava and 1/2 cup semolina and dry roast in a pan. It won’t take more than 3-4 mins. Keep on low flame to avoid burning. After 3mins remove from heat and keep in dry plate.
  • Similarly keep dry roasted vermicelli in separate bowl.
  • Heat a pan in high flame. Put 5- 6 teaspoon refined oil.
  • Once the oil is hot put mustard seeds and let them splutter.
  • After that put curry leaf, ginger, green Chilli and onion into it. Don’t over heat else onions will get burnt.
  • Add chopped tomatoes. Sauté for 1-2 mins.
  • Add chopped vegetables into it. Sauté for 2 mins.
  • Then add 1 ½ glass of water into kadai and get them to a boil. Add salt as required or as per taste. You can add a pinch of turmeric powder too if you want to give different color to it. However this is optional.
  • Cover with lid. let the vegetables simmer and cook till they are done completely, add roasted semolina & vermicelli into kadai but make sure to stir the mixture constantly else it will make lumps inside and will not get cooked evenly.
  • Let it boil for 3 – 4 mins more & get cooked properly. Now remove from heat at required consistency.
  • In the end you can add few drops of lemon and few coriander leaves to add slight tangy taste in it.

Notes

Happy Cooking Friends.

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Top 10 Drinks for this summer season

Top 10 Drinks for this summer season

Summer is known for holidays, vacation time which means family time and enjoyment but the bad part is it’s also known for the heat and humidity. It comes with a long list of problems too – skin, hair, health problems. Because of excess heat there are high chances of heavy sweating, dizziness, headache, nausea, muscle cramps, sun burn, or in worst case sun stroke. It also decreases appetite to eat more.

But friends remember we have to be very careful in sunny season. Treat your body with healthy as well as hydrating food. Avoid tea, coffee and other caffeine products. Eat more fruits and drink lots of juice and water and keeping our body hydrated is major challenge as with heat our body dissipates more liquid from our body.

Here is a list of top 10 summer drinks for this summer season.

Let’s make 10 hydrating summer drinks.
I) Buttermilk –

Buttermilk is made from curd. It has cooling properties and hence highly recommended for summers. It’s in fact diluted form of curd which is filling and reduces body heat.

Preparation: Take 250 gm Curd. Beat the curd to smooth. Add 1glass water, ½ tsp salt or black salt. Garnish with crushed roasted cumin seeds. Or you can add a pinch of jaljira powder for a minty flavor.

II) Sweet Sikanji (Lemonade)

Sweet Sikanji is famous in north India. In fact its Indian version of lemonade which is known in different names in different parts of country. The sweet and sour taste of lemonade is really tasty and gives us cooling in summers.

Preparation: It’s made by adding 2 tbsp of sugar or one tbsp sugar syrup to 1 glass of cold water. Squeeze ½ lemons to the glass and mix well. For more tanginess add jaljira powder to this also.

III) Lassi –

Lassi is a famous drink of North India especially Punjab is known for Sweet Lassi. This is made up of curd and sugar syrup. It has cooling effect because of its main ingredient

Preparation: Beat curd to smooth and blend together with sugar or sugar syrup. Garnish with finely chopped dry fruits.

IV) Bel Sarbat –

Bel sharbat is made from pulp of Bel fruit which is otherwise known as wood apple and widely available in summer season. It has more water content and it’s sweet in taste. And that’s how it keeps us full and hydrating in this summer season. This is also full of nutrition.

Preparation: This is prepared by squeezing out the pulps of the fruit and then blended to a smooth puree. You can add additional sugar as per your taste. Also add ½ tsp black pepper powder and water 1 glass. Mix well and garnish with finely chopped dry fruits and 1 sprig mint leaves.

V) Sattu Juice –

It’s traditional dish originated from Bihar. Sattu lemon drink can be both savoury and sweet drink. It’s basically flour made from roasted black chickpeas (chana) or bengal gram or from mix of both. It has naturally cooling properties. It is super filling and healthy as well.

Preparation: Mix 3 – 4 tbsp sattu powder to one glass cold water. Add 1 tbsp sugar and mix well. For better taste you can add 1 tsp lemon juice to it. You can replace sugar with ½ tsp salt and a pinch of jaljira powder.

VI) Cantaloupe Basil Lemonade-

Cantaloupe or melons are available extensively in summers. It has 90% water content and hence it’s filling. It has many other health benefits as it’s full of nutrition. Basils are also known for their cooling properties as it reduces body heat and considered as a super herb. Adding lemon to any juice makes it more tasty and filling.

Preparation: peel the outer skin and dice the melon to medium size pieces. Blend it in a blender with 1 tbsp sugar syrup. Dilute with required water 1 – 1.5 glass. Squeeze 1 lemon to it and add 3 -4 tbsp sugar syrup. You can skip sugar syrup to have natural and healthy juice.

VII) Watermelon Juice

Water melon is also filled with 97% water. This is an excellent summer drink known for its cooling properties. The sugary sweet pulp can quench the summer thrust. The more red the pulp the sweeter the watermelon.

Preparation: Watermelon drinks are easy to make and super summer drinks. Remove the pulp of watermelon. Remove the seeds and put them in a blender. Add sugar as required and blend to smooth juice. You can strain the rough pieces but my suggestion don’t strain as it does not contain any seeds in the juice.  Squeeze half lemon if want lemonade.

VIII) Aam ka Panna –

This is sweet and salty drink made from raw mango. Its tanginess makes it flavourful. This is seasonal drink as mangoes are available in summers only.

Preparation: Boil and cook the raw mangoes in pan or cooker till it’s soft and cooked properly. In cooker it takes about 2 whistles. Remove the skin and squeeze out the pulp to a blender and blend to a smooth puree. Add water as per required consistency. Add sugar and salt. Then garnish with dry roasted cumin seeds. Crush the cumin seeds roughly before adding to the panna.

Read How to Make Aam Panna Here.

IX) Mango Lassi –

Mango lassi is made from curd and seasonal fruit mango. Its sweet in taste and very delicious and filling. Mango is full of nutrition as a storehouse of vitamins and minerals.

Preparation: Take out the pulp of mango (mango puree/ aam ras). Blend together with equal quantity curd in a blender. Add required quantity sugar to the mix. Garnish with finely chopped dry fruits.

X) Mango Milkshake –

This is another super drink for summers. As the name says it all, it’s fusion of mango pulp and healthy milk. This is super yummy and favourite drink of kids. Mango Milkshake is my all time favourite.

Preparation: Take out pulp of mangoes and blend to a puree. Add sugar while grinding. Add milk and mix well. You can top it with your flavour of ice cream and chopped dry fruits to enhance the taste.

In fact all fruits are recommended for the summer season as fruits keep you full without compromising on nutritional values. More over its an advice to eat more of vitamin A and Vitamin C rich fruits as they will help in maintaining your skin health as well in summers. Especially mango and papaya help in acts as natural sunscreen and an amazing reward for skin.

However there are some other drinks which can be made easily and readily available in market like Glucon D, Rasna, Fruit Squash, Fruit Crush with chilled water to get instant cooling effect and energy in sunny summers.

So eat healthy and keep yourself hydrated and enjoy the summer season with tasty and yummy smoothies and shakes.

 

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Tomato Omelette | Veg Omelette | Besan Cheela

Tomato omelette
besan chila

Tomato Omelette is a vegetarian omelette and gluten free recipe. Sometimes I think “why this is called as omelette?” Because when we say omelette, what comes to our mind is “eggs”. May be the same color or so. If you know the answer of this “why” then please comment below.

This is vegetarian version of omelette. This is made from gram flour. Tomato being the main ingredient the name is tomato omelette. In hindi its called as Chilla or cheela or Besan ka chilla. Same chilla can be made from other flours as well like moong dal chilla, aate ka chilla, sprouts chilla etc. Basically these are crepes or savory pancakes made from flours which are flavoured with onion, tomato and other aromatic spices.

While making tomato omlette we can also add variation to it. Like instead of tomato grated potato or grated boiled potatoes are used and they are crispier and tasty dish.

Serve these chilla with breads as sandwich. This will be more filling. I make these tomato omelette sandwich for my kid’s tiffin box.

Tomato omelette

Recipe Card for Tomato Omelette or Besan Chilla/ cheela

Tomato Omelette/ Besan Cheela

Tomato omelette is prepared by mixing gram flour, tomato, onion and other aromatic spices. These are gluten free shallow fried crepes.
Prep Time10 mins
Cook Time20 mins
Total Time15 mins
Course: Breakfast, Evening Snacks, Kids Special
Cuisine: Indian, North Indian
Keyword: Easy Less than 30 minutes Recipe, sandwich for kids, Stuffed breads, tiffin box ideas for kids
Author: Ipsa Faujdar

Ingredients

  • 1 cup Gram flour/ Besan
  • 1 tsp Salt (or as per taste)
  • 1 tsp Ginger garlic (crushed finely)
  • 1 Onion finely chopped
  • 1 large Tomato finely chopped
  • 2 tbsp Coriander– 1tbsp chopped finely chopped
  • 2 Green Chilli finely chopped
  • 2 tsp Coriander Powder
  • 1 tsp Red Chilli Powder
  • 1/2 tsp Turmeric Powder
  • 1/2 tsp Hing or asafoetida

For Shallow frying

  • 6 - 7 tbsp Refined Oil

Instructions

  • Mix all ingredients mentioned above (except oil) in a large mixing bowl.
  • Add 1/2 cup water gradually and stir well. Make a  smooth flowing batter. Make sure the batter is lumps free. 
  • Keep the pan on medium flame. Put one tbsp oil on it. When oil is hot put one ladle batter on it and spread evenly and lightly so that it won't break.. 
  • Cook it on low flame else it will turn brown at bottom without getting cooked evenly. it will take time to cook properly
  • Drizzle some oil from surrounding and let it turn color slightly on top of cheela.
  • Flip it to the other side. Let it cook for 3 mins more.
  • Remove from heat if it’s done completely. One tomato omelette will not take more than 5 minutes to get cooked in low to medium heat.
  • Garnish and serve with coriander chutney or tomato ketchup and bread toast.
    tomato omelette

Notes

The batter should not be very thick or very watery.
 
Tomato omelette

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