Healthy Almond, Peanut-butter Chocolate Bars

A no-bake, vegan and gluten-free snack that is full of protein, and healthy fat. Have one of these as a snack, for breakfast, after a workout , or when you are on the run.

Ingredients

  • 3/4 cup peanut butter
  • 1/2 cup almond flour
  • 3/4 cup plant-based vanilla protein powder (I use Orgain)
  • 1/3 cup maple syrup (or Agave or honey)
  • 1/2 tbsp coconut oil
  • 1/3 cup vegan chocolate chips ( or regular chocolate, if you don’t need a vegan recipe)

Method

  1. In a medium-sized bowl, mix the peanut butter, almond flour, protein powder, and maple syrup, until well blended
  2. Line a 8×8 glass bowl with parchment paper
  3. Pour the mix into a glass container, spreading it evenly
  4. In a microwaveable bowl, mix in the chocolate chips and coconut oil, and melt in 10 second increments, till fully melted – about 30 seconds
  5. Pour the melted chocolate over the mix spreading evenly
  6. Refrigerate for 2 hours to set before cutting into cubes / bars to serve

Salmon with  Tamarind- Mushroom- Red Pepper Sauce

This aromatic, sweet and tangy sauce complements salmon. Not only is it a healthy, quick and easy dinner option, it is an elegant  meal for when you have company.

Serves:4

Ingredients

  • 1 lb skin-on, boneless salmon filet
  • 8oz baby bella mushrooms, diced into small pieces
  • 1 large red pepper, diced into small pieces
  • 1/4 large red pepper, cut into thin red strips
  • 2 stems green onions, diced fine
  • 1 tbsp ginger, diced fine
  • 1 tbsp garlic, diced fine
  • 2 tbsp size chunks of seedless tamarind (see method below)
  • 1 tbsp fish sauce
  • 1 tbsp soya sauce
  • 2 tbsp sugar
  • 2 tbsp vegetable oil
  • 1/4 fresh coriander leaves, chopped
  • For the fish before grilling or pan frying
    • 1/2 tsp salt
    • 1/2 tsp pepper powder
    • 1 tbsp vegetable oil (2 tbsp if frying)

Method

  1. To make tamarind, soya and fish sauce mix:
    • Take a large marble sized piece of seedless tamarind
    • Put tamarind into a microwave safe bowl and add in 1/4 cup warm water. Heat for a minute in the microwave. Rest for 2 minutes. Then mash the pulp with the back of a spoon, forcing it through a strainer . Scrape off the paste that is on the underside of the strainer. Discard the solids left in the strainer
    • To the tamarind mix in the bowl, add fish sauce, soya sauce, sugar and blend well till sugar dissolves
  2. For the mushroom – red pepper sauce
    • Dice mushrooms and red pepper into small pieces
    • In a wok, heat oil
    • When hot, add in the garlic, stir fry for 30 seconds and add in the ginger
    • Stir fry for 30 seconds
    • Add in the mushrooms and stir fry for 3-4 minutes until the water from the mushrooms dry out
    • Add in the tamarind, fish sauce mix and stir fry for 1 minute
    • Add in the green onions, and diced red pepper and stir fry for another minute
    • Remove from heat and set aside
  3. Fish
    • To cook in Ninja Foodi: 
      • Place water into Ninja Foodi pot. Season salmon with salt and pepper on both sides, no oil, on rack, making sure the rack is in the higher position.
      • Assemble pressure lead, making sure the pressure release valve is in the SEAL position
      • Select PRESSURE and set to HIGH. Set time to 2 minutes. Select START/STOP to begin
      • When pressure cooking is complete, quick release the pressure by moving the pressure cooker valve to the VENT position. Carefully remove lid when pressure is released
      • Gently pat salmon dry with paper towel, then close with crisping lid
      • Select BROIL and set time to 7 minutes. Select START/STOP to begin, check for doneness after 5 minutes
    • To grill on a regular grill:
      • While the sauce is cooking, marinate the fish with oil, salt and pepper. Rub mixture on both sides of fish. Heat grill to 450 degree F. When hot, grill the salmon skin side down over direct heat with the lid closed, for about 4-5 minutes and then turn the salmon over, close the lid and another 4-5 minutes
    • To pan fry:
      • Rub salt on both sides of the fish. Heat oil in a pan. When hot, add fish, skin side down and fry for about 4 minutes on each side
  4. Serving
    • Serve fish while hot, with the Mushroom-Red Pepper sauce spooned over it, garnished with red pepper slivers and cilantro. It can be accompanied by vegetables like bok choi or broccoli as well as steamed rice

Thai yellow curry

This mild, yet complex Thai curry impresses with its pleasant and interesting flavors.

When we have guests, Thai or Mexican dishes are usually our go-to. Quick, flavorful, and enjoyed by most, it’s definitely faster to pull together than Indian food. When we do make Thai dishes, curries take center-stage and this yellow curry, is a mildly spicy delicious alternative to the ubiquitous red curry.

This curry can be made in advance, I prefer to, as I find it tastes even better. It has lots of sauce and can be re-heated very easily.

Servings: 4

Ingredients

  • 10 oz boneless, skinless chicken breast (optional if vegan, see note)
  • 1 can coconut milk
  • 1 can Thai yellow curry paste or the paste made with this recipe
  • 3 kefir lime leaves
  • 3 tbsp fish sauce (alternatively, 3 tbsp lime juice if vegan)
  • 1 tsp sugar
  • 1 can bamboo shoots
  • 1 medium sized Chinese eggplant, cut into thin long slices
  • 3 tbsp green peas
  • 1/2 medium red pepper, cut into thin strips
  • 1 large red potato (or white) cut into small cubes
  • 1 small yellow onion, diced fine
  • 1/4 cup cilantro, chopped roughly
  • 1/4 red pepper strips, cut into thin strips for garnish
  • 1 tsp vegetable oil

Method

  • Slice chicken breast into thin, long slices ( 3 inch long, 1 inch wide and 1/4 inch thick)
  • Heat oil in a large frying pan or wok
  • Add in the onion, and stir fry for 2 minutes
  • Reduce heat to medium. Add in the yellow curry paste and stir fry for 1 minute
  • Add in the potato cubes and stir fry on low flame for 2 minutes
  • Add in half the can of the coconut milk, stir to dissolve the paste in the coconut milk and bring to a boil
  • Add the remaining cup of coconut milk, raise the heat to medium and let it cook for 10 minutes. You will start to see the oil from the coconut milk raise to the top
  • Tear the lime leaves to halves and add to the sauce. Cook for another 2 minutes, the sauce will thicken
  • Add chicken and egg plant into the sauce, turn heat to maximum, cook for a minute
  • Add 1/2 cup water and let the curry boil for a minute
  • Add fish sauce and sugar and turn heat to medium. Stir for 2 minutes
  • Add in bamboo shoots, red pepper strips and cook for 2 minutes
  • Add in the peas and 3/4 of the chopped cilantro
  • Stir fry for 2 minutes
  • Serve hot, topped with remaining cilantro leaves and a few red pepper strips with a side of rice

Peach Cobbler Dump Cake

This is one of the easiest desserts you can make and I guarantee, it will be a hit. This super-simple, 4-ingredient peach cobbler is always polished off at parties. So much so, I’ve not been able to take a good picture of it, it’s usually gone before I get to a picture. 

The work involves taking the ingredients and dumping it into a container and then baking or slow cooking it. Viola, dessert is ready!! I hope you find it wonderful too.

The difference between a cobbler and a dump cake is that the latter uses cake mix while the cobbler uses pie crust.

Prep time: 5 minutes, Cook times vary based on method below

Servings: 10

Ingredients

  • 2 (15oz each) cans sliced peaches in pear juice (I avoid the ones in syrup)
  • 1 (15.25oz) yellow cake mix package
  • 3/4 cup butter, melted
  • 3/4 tsp cinnamon powder

Method

  • Slow cooker method
    • Empty cans of peaches including the juice into the bottom of the slow cooker container
    • Sprinkle the dry cake mix evenly over the peaches
    • Sprinkle the cinnamon powder evenly over the dry cake mix
    • Pour butter evenly over the cake/cinnamon mix
    • Layer paper towels over the rim of the slow cooker so it absorbs the steam. You may need to change the paper towel
    • Then cover and cook on high for 2 hours or 4 hours on low
    • Serve warm with a big dollop of icecream
  • Oven method
    • Pre-heat over to 350 degrees Fahrenheit
    • Empty cans of peaches including the juice into the bottom of a 9×13 inch baking dish
    • Sprinkle the dry cake mix evenly over the peaches
    • Sprinkle the cinnamon powder evenly  over the dry cake mix
    • Pour butter evenly over the cake/cinnamon mix
    • Place dish in oven
    • Bake for 40-45 minutes, until the cobbler is golden on the top
    • Serve warm with a big dollop of icecream

Jaya’s caramel sauce

Easy instructions for a clean-ingredient, simple yet finger-licking made-at-home caramel sauce.

I have fond memories of my classmate Jaya – two braids with blue-ribbons – the school-house color. She was simple, beautiful and fun-loving. It’s been decades since we met but thanks to Facebook, it’s wonderful to watch how our lives have panned out. She now lives in Singapore and is always rustling up these delicious looking dishes for her family. When she posted this clean, corn syrup free, simple caramel sauce, I had to give it a try. I will never buy caramel sauce again…. P.s. my kids licked the bowl clean!

Ingredients

  • 1 cup packed brown sugar
  • 3/4 cup half and half milk
  • 3 tbsp unsalted butter
  • 1 tsp sea salt
  • 1 tsp vanilla essence

Method

  • In a small thick bottomed vessel, mix all the ingredients together
  • Bring to a boil
  • Turn off stove, cool and store in an air-tight jar
  • Serve at room temperature over ice-crean, drizzle it over desserts or just steal a teaspoon full and lick it clean! Yum!!


Thai yellow curry paste

Made from scratch, this recipe beats canned curry pastes. When time is not of the essence, prepare this paste and then make a delicious Thai curry. Serve it over rice and then enjoy the afternoon siesta!

Ingredients:

  • 14 dried thai chilis
  • 2 tbsp fresh turmeric root, grated (or 2 tsp turmeric powder)
  • 2 tbsp galangal or ginger, peeled
  • 1/2 cup cilantro stems
  • 1 tsp coriander powder
  • 1 tsp cumin powder
  • 6 kefir lime leaves or 1 tsp grated lime
  • 6 large garlic cloves, diced fined
  • 4 small shallots peeled and roughly chopped
  • 1/4 tsp white pepper powder
  • 2 lemon grass stalks, bottom half only, chopped
  • 1 tbsp shrimp paste, omit if vegetarian
  • 1 tsp oil, set aside for later

Method:

  • With a mortar and pestle or in a blender, mix all the ingredients (except oil)together. Grind until you have a smooth paste
  • In a frying pan, heat the oil and on low flame , slowly cook the paste for about 3 minutes
  • Use to make a Thai yellow curry

Tropical Mango Boba Smoothie

Transport yourself to the tropics with a sweet, refreshing mango pineapple smoothie served over chewy boba pearls.

Bubble tea originated in Taiwan, a concoction of tea with chewy tapioca balls i.e. Boba. Over the last couple of years, we have seen a rise in Boba cafes offering boba tea and boba smoothies. My kids LOVE it and a smoothie with tapioca balls is just the thing that has them smiling from ear to ear. Anyone else find that food is usually the one thing that can put a grumpy teen into a good mood??

And here’s an idea: we did a Boba-themed birthday party and it was a hit with the tween/teen crowd….see pic below. You can make other smoothies and drop in the boba.

A lot of grocery stores now carry tapioca balls and of the ones I’ve tried, the one I like the most is WuFuYuan -tapioca pearls. (It is usually cheaper in an Asian store than Amazon). The pearls from this brand consistently turn out like the cafe-bought boba and the kids like the flavor.

Servings: 4 Total time: 10 mins

Ingredients:

  • 1 cup boba (see note below in cooking boba)
  • 2 cups unsweetened mango pulp (usually available in the Indian grocery store much cheaper!)
  • 2 cups of pineapple chunks
  • 1 can unsweetened coconut milk
  • 10 ice cubes

Method

  • Cooking Boba
    • Follow the instructions that come with the dry tapioca pearls (the ones I buy require me to cook the pearls in boiling water for 3 minutes, switch off flame, cover and leave for 3 minutes, then drain water and soak the cooked boba in cold water till ready to use. If your boba comes unflavored, after cooking soak it in a combination of honey and water to sweeten it)
  • Making the smoothie
    • Combine mango pulp, pineapple chunks, coconut milk and ice cubes in a blender and blend until smooth
  • To serve, drop in 3 spoons of boba (drain off the water) into the bottom of a glass and then pour the smoothie over it. Use a wide straw to slurp up the boba along with the smoothie
  • Enjoy!!









Vino Dosh – The Portuguese version of Pork Vindaloo

One of my favorite dishes – hot and spicy Vindaloo is a Goan dish that my mom made for parties, a special Sunday meal or festivals. The original Portuguese version is anything but spicy but nevertheless this “meat in garlic marinade” packs a punch of flavor. The longer it marinates, the better it tastes. Make this in the Ninja Foodi, Instant Pot or in the oven.

Ingredients:

  • Prior to cooking – 3-4 days ahead
    • 3 pounds pork shoulder (boneless) – chopped into 1.5-inch cubes
    • 10 cloves of garlic – peeled and minced fine
    • 3/4 cup red wine vinegar
    • 1 cup red wine
    • 10 whole cloves
    • 3 bay leaves
    • 1 tsp red chili flakes
    • 2 tbsp black pepper powder
    • 3 sprigs fresh thyme
  • When ready to cook:
    • 1 large onion chopped into quarters
    • 1/2 cup all purpose flour
    • 2 tbsp olive oil

Method:

  1. Prepare the marinade:
    1. In a bowl, whisk the red wine vinegar, red wine, garlic, cloves, bay leaves, chili flakes, black pepper, and thyme
    2. Pour the marinade into a resealable plastic bag
    3. Add the pork to the bag, massage the marinade into the pork, squeeze out the excess air and seal the bag
    4. Marinate in the fridge for 3-4 days, turning occasionally. Each time, massage the pork gently in the bag
  2. Ready to cook – in the Ninja Foodi or Instant Pot
    1. Press the sauté button and add in the olive oil
    2. When oil is hot, add the onion and the pork (minus the marinade) and stir-fry for about 4 minutes, browning the meat on all sides
    3. Add the marinade, close using the pressure cooker
    4. Secure the pressure cooker valve, select the pressure cooker option and cook for 25 minutes on high pressure
    5. Naturally release the pressure
    6. Open the lid, and select the sauté button
    7. Stir in the all purpose flour, slowly to avoid lumps
    8. Cook for 5-8 minutes until it thickens to a stew-like consistency
    9. Serve with Hawaiian bread
  3. Ready to cook – in the oven:
    1. Heat the oven to 325 degrees F
    2. In a Dutch pan, heat the oil
    3. Add onion and pork pieces (minus marinade) and stir-fry for about 4 minutes, browning the meat on all sides
    4. Add the marinade and bring to a simmer
    5. Add in the flour, slowly, stirring to avoid lumps
    6. Cover with oven-safe lid and put the dish in the oven
    7. Cook for 1.5 hours – the meat should be tender to a fork
    8. Remove from oven, remove the bay leaves and thyme springs and discard
    9. Serve with Hawaiian bread

Chipotle Black Beans

To soak or not to soak? The kids want to take burritos to school and I don’t have time to soak beans. Sure I can make it without beans but beans add a lot more protein and nutrition. What to do? A no-soak option gives me delicious, smoky beans within an hour.

The options below include the method if you did soak your beans overnight.

Ingredients

  • 1 cup dry black beans
  • 1 tsp garlic powder or 1 tbsp finely chopped garlic
  • 2 tsp lime juice
  • 2 tsp crushed chipotle pepper with sauce
  • 1 tsp cumin powder
  • Salt, to taste
  • 1/4 cup cilantro, for garnish
  • Optional garnish: red onions, avocado

Method

  • Wash the beans and remove any debris
  • Put beans and 2 cups water in a pressure cooker-safe container and pressure cook on high for 30 mins and slow release for 15 minutes
  • If you did soak your beans for atleast 6 hours, pressure cook beans for 15 minutes
  • Garnish with cilantro

No bake peanut butter cheesecake

We love desserts in this home. Chocolate is a favorite but just about anything goes. So, quick desserts are always welcome.

Around Thanksgiving, Sean enthusiastically announced he was competing in the youth ministry’s pie competition. I am a good baker but haven’t tried many pies. After some debate, we agreed on no-bake pies and here is one of those. And this one, won a prize! Yay!!

Give it a shot, it’s easy and quick and best of all, finger-licking good!

Ingredients

For the crust

  • 1 package (14.3 oz) Oreo cookies
  • 1/2 cup unsalted butter, melted

For the filling

  • 1 1/4 cups heavy whipping cream
  • 1/2 cup powdered sugar
  • 16oz regular cream cheese, room temperature
  • 1 cup creamy peanut butter
  • 1 tbsp pure vanilla extract
  • 1 package (10oz) snack size Reese’s Peanut Butter Cups, chopped

For the toppings

  • 8 snack sized Reese’s Peanut Butter Cups, chopped
  • 2 tbsp caramel sauce (I used this recipe)
  • 2 tbsp chocolate sauce

Method:

  1. Take the package of Oreo cookies and grind into a fine crumb using a food processor. Transfer to a mixing bowl
  2. Melt butter in microwave in a small bowl, about 35 seconds
  3. Pour the melted butter over the cookie crumbs and stir until the crumbs are well coated
  4. Press the crumbs into a pie plate pressing firmly into the bottom and up on the sides to create a thick crust
  5. Refrigerate the crust while you prepare the filling

Prepare the filling

  1. Pour the heavy whipping cream into a bowl. Use an electric mixer to beat the heavy cream at medium speed until the cream starts to thicken. Slowly add the powdered sugar and continue beating at high speed until stiff peaks form. Set the whipped cream aside
  2. In another bowl, beat the softened cream cheese until it’s completely smooth. Then add the peanut butter and beat with the mixer until well combined
  3. Add the vanilla extract and continue beating until smooth
  4. Slowly fold in the whipped cream until it’s incorporated, then add the chopped peanut butter cups and continue mixing until well combined. Pour the filling into the prepared crust, spreading evenly
  5. Refrigerate for 3-4 hours minimum

Serve: Decorate with toppings and serve


Mexican chicken casserole

How do I get easy, and healthy meals on the table on a weeknight? Mexican, Thai, Chinese are usually my go to dishes. This Mexican Chicken casserole dish is a multi-purpose one. I either roast a chicken on the weekend or buy one from Costco. Make this dish using rotisserie chicken and you can have dinner on the table in under 30 minutes. And best part, use the left overs for burritos and quesadillas in the lunch box the next day!!

Servings: 4

Time including prep time: 25 minutes

Ingredients

  • 1 yellow onion
  • 1 tsp vegetable oil
  • 1 tbsp garlic, finely minced
  • 4 Cups chicken, cooked and shredded
  • 1 cup green peppers, diced
  • 1/2 cup red peppers, diced
  • 1 cup black beans (can or soak overnight and cook first)
  • 1 cup corn
  • 2.5 cups salsa (medium or spicy)
  • 1 tsp cumin powder
  • 1/2 tsp chili powder ( optional)
  • 1.5 cups shredded Colby Jack cheese (or Mexican blend)

Garnish

  • 1 cup sour cream (I use Greek Yogurt as a healthier alternative)
  • Guacamole
  • Green onions

Method:

  • Heat Ninja Foodie on Sear function
  • Add oil
  • When hot, add in the onion and garlic
  • Stir fry for a minute
  • Add in the green peppers and red peppers, stir for another minute
  • Switch off Foodi
  • Add in the beans, chicken, corn, salsa, cumin and chili powder. Mix well
  • Sprinkle the cheese on the top of the mix
  • Close the lid of the Foodi and turn on the Bake function. Bake at 350F for 5 mins or until cheese is melted
  • When done, turn off the Foodi
  • Serve garnished with onions, sour cream and guacamole. Optionally, serve with a side of Mexican rice or in a tortilla as a burrito.

Sauteed Spinach with oranges and almonds

Sauteed spinach gets a nice twist with the addition of garlic, orange segments and almonds. Another easy, healthy, quick week night option that takes less than 10 minutes to get to the table. And you won’t regret this approach to getting greens into your diet!

Servings: 4

Prep time: 2 minutes Cook time: 4 minutes

Ingredients

  • 1 tbsp olive oil
  • 1 pound baby spinach leaves, washed
  • 2 big garlic cloves, minced
  • 1/2 tsp red chili flakes
  • 1 small navel orange, peeled, and each segment cut into three
  • 4 almonds slivered
  • Salt, to taste

Method

  1. Heat the olive oil in a pan
  2. When oil is hot, add the chili flakes and garlic, let sizzle for about 30 seconds
  3. Add the spinach in heaping batches, stirring as you go
  4. Add in the orange and almond slivers
  5. Toss till all spinach has wilted about 3 minutes
  6. Add salt, if needed, and according to taste
  7. Serve hot


Sauteed cabbage

My nana Helen had the simplest of vegetarian recipes but they were always absolutely delicious so much so that even as kids we enjoyed eating the vegetables she cooked. This dish is one of those…simple, vegan, low sodium, low carb and full of flavor. Try this and you will be rethinking cabbage!

Servings: 6

Ingredients:

  • 4 cups Cabbage, finely chopped
  • 1 cup Carrot, diced
  • 1/2 cup Green Peas (I used frozen)
  • 1 small Red Onion, finely chopped
  • 1 medium tomato, chopped
  • 1 tbsp Oil
  • 1/2 tap Turmeric Powder
  • 1 Tbsp Lemon /Lime Juice
  • 1/2 tsp Mustard Seeds (see note)
  • 1/2 tsp Cumin Seeds (see note)
  • 1/2 tsp Red Chili flakes
  • 1/4 cup Fresh Cilantro, chopped
  • Salt, to taste (optional for low-sodium recipes)

Note: this dish tastes delicious even without mustard and cumin seeds and I’ve made it with and without those two ingredients

Method:

  1. In a work or large pan, heat oil
  2. When oil is hot, add in the mustard seeds, cumin seeds and red chili flakes
  3. When they splitter, add in the onions
  4. Turn flame to medium, saute the onions for 1-2 minutes until the onions turn soft and translucent
  5. Add the cabbage, tomato and carrots. Stir. Add the turmeric and salt
  6. Turn flame to low. Cover and cook for 2 minutes
  7. Remove lid and add the green peas. Cover the pan again and cook for 2 minutes
  8. Remove the lid, add the lime juice and cilantro, stir and then turn off the flame
  9. Serve hot with naan, chapatis or with my mom’s pilaf

Sticky chicken thighs

Looking for quick dinner ideas? This sticky chicken thighs recipe is one of those. And because I make it in the Ninja Foodi (that has been such a time saver), a healthy and tasty dinner is on the table in under 30 minutes.

Total time: 20 minutes. Serves:4

Ingredients

  • 1 lb bone-in chicken thighs, fat trimmed (can be with or without skin)
  • For the sauce:
    • 1tbsp sesame oil
    • 1 tsp garlic, minced
    • 1tbsp ginger, minced
    • 1/2 tsp crushed red pepper
    • 4 tbsp soy sauce
    • 2 tbsp brown sugar
    • 2 tbsp hoisin sauce
    • 1 tbsp sweet chili sauce
    • 2 tbsp honey
    • 1/2 tsp sriracha sauce (optional if you dont like it too spicy)

Method

  1. Pour 1 cup water in the Ninja Foodi pot
  2. Place reversible rack in the pot, making sure rack is in the higher position
  3. Arrange chicken thighs , skin side up on the rack. Assemble pressure cooker making sure release valve is in the Seal position
  4. Select Pressure and set to high. Set time to 5 minutes. Select Start/Stop to begin
  5. While chicken is cooking, in a bowl, stir together the ingredients listed under the sauce and set aside
  6. When pressure cooking is complete, quick release the pressure by moving the pressure release valve to the Vent position. Carefully remove lid when the unit has finished releasing the pressure
  7. Gently move the skin to the side and brush both sides of the chicken with the sauce
  8. Close crisping lid. Select Broil and set time to 5 minutes. Select Start/Stop to begin
  9. At 5 minutes, open lid and baste with the two tbsp of sauce that was set side. Close lid, select Broil and set time to another 5 minutes. Select Start/Stop to begin
  10. When cooking is complete, serve chicken topped with spring onions on a bed of rice and with a side of steamed vegetables of stir fried green beans

Energy Protein bars

I can’t say enough good things about these bars. No syrups, artificial ingredients, or colors. Minimal, clean and good-for-you ingredients, and takes less than 10 minutes to pull together.

We have always been a physically active family and need snacks that are clean and healthy. This bar takes barely any time to make, is no-bake and is easy to take with you. They hold well in lunch-boxes, sports bags and school bags and easy for breakfast on the go.

I have 2 flavors of these and have included both. Less than 20 minutes for both and store them in the fridge for up to a week (that’s if they are not all eaten up before that!)

Ingredients for ChocoNut Bar

  • 1.5 cups Medjool pitted dates
  • 0.5 cup walnuts
  • 0.5 cup almonds
  • 3 tbsp chocolate chips (use vegan chips, if needed)
  • 1 tbsp.chocolate powder (use vegan, if needed)

Ingredients for Cashew Bars

  • 1.5 cups Medjool pitted dates
  • 1 cup cashews

Method for both bars

  • If the dates are dry, soak in warm water for 5 minutes and then drain the water
  • Make sure dates are pitted i.e. no seeds, prior to use
  • Add the nuts to a chopper or food processor. Chop fine.
  • Add dates and if making the ChocoNut bar, add the chocolate chips and chocolate powder
  • Grind all the ingredients together
  • It blends together within a minute or two.
  • Take out the mixture and lay it on a sheet of wax paper
  • Form into a rectangle shape using your hands or a knife to straighten the edges
  • Slice into squares
  • Store in the fridge or can also be eaten at room temperature


Spicy Mustard Sauce

A delicious sauce to have on hand – on sandwiches, with roast meat, or just a dipping sauce.

Ingredients

  • 1/3 cup apple cider vinegar
  • 1/4 cup dark brown sugar
  • 2/3 cup Dijon mustard
  • 2 tbsp hot sauce
  • 1 tsp Worcestershire sauce

Method:

Whisk ingredients. Serve at room temperature


Pigs-in-a-blanket (Ninja Foodi / Air-fryer)

What to do when the kids come home starving? This is an easy, quick snack especially when made in the air-fryer. Be ready for it to be devoured within minutes

Prep time: 5 minutes Total time: 15 minutes

Ingredients:

  • 1 package Smoked sausages (can use beef or pork and also use hot dogs cut into smaller pieces)
  • I package puff pastry or pie crust dough (I prefer puff pastry but have also used pie crust depending on what I had on hand)
  • 2 tbsp all purpose flour

Method:

  1. Set the pastry sheet to thaw
  2. Pre-heat Ninja Foodi (on Air Crisp setting) to 375F
  3. Sprinkle flour on work surface. Unfold 1 pastry sheet on work surgace
  4. Roll pastry sheet into 12x14inch rectangle. Cut the pastry into 3×3 inch long sections
  5. Place 1 (3×3 inch) piece of pastry on the work surface and place 1 sausage crosswise across the center of the pastry. Roll the pastry around the sausage and press to seal
  6. Repeat with remaining sausages and pastry
  7. Place the wrapped sausages onto a tray in the Ninja Foodi
  8. Let it air crisp for 5 minutes. Open the cover of the air fryer, and flip over the wrapped sausages with a pair of tongs (it will be hot) and air crisp for another 5 minutes
  9. Serve with a side of mustard sauce

Blueberry pear smoothie

Smoothies are full of vitamins and minerals with a lot of flavor to jump-start your day. Not only is it nutrient-packed, it also keeps hunger pangs at bay, definitely a better alternative to snacking on calories. This fruit-only smoothie is a nice alternative to a green-smoothie, sweetened with a dash of honey!

Servings: 4

Ingredients:

  • 1.5 cups cold milk
  • 4 ice cubes
  • 1 cup Greek Yogurt
  • 1 tbsp honey (or sweetener of choice)
  • 2 cups sweet blueberries
  • 1 cup pear, seeded and chopped

Method:

Add ingredients to a blender in the order listed above. Blend, pour and enjoy!


Ginger, spinach and pear smoothie

How about a warming smoothie to get you through the winter?

Green smoothies are one of the best ways to start your morning. It’s nutrient dense and is an easy and quick way to get in a healthy meal, especially for those on-the-go. Get a good blender and mix in the right vegetables and fruits and your aversion to drinking a green smoothie will quickly dissipate. Spinach is low in calories, but high in folate, calcium, fiber and vitamins. It is rich in cancer-fighting antioxidants. Try this smoothie which couples spinach with ginger and pears. Pears support heart, brain and gut health and ginger has anti-cancer and anti-inflammation properties but also keeps the sore throat at bay.

Servings: 4

Ingredients:

  • 1 cup spinach
  • 2 ripe pears, diced
  • 1tbsp ginger, diced (or less if you are not a ginger fan)
  • 1 ripe banana
  • 4 pitted dates (I use this for sweetness)
  • 1/3 cup Greek yogurt
  • 2 cups milk
  • 1 scoop vanilla protein powder
  • 2 scoops flax

Method:

Blend all ingredients. And enjoy….this is a smoothie that can tide you through lunch.


Nana’s scrambled eggs – Bhurji

When we ask the kids if they want scrambled eggs, we have to be specific. Is it “milky-eggs” or “Indian-style”? The latter is how my mom made it for us – also known as bhurji in India. Scrambled eggs with tomatoes, onions and mushrooms, is an antioxidant filled start to the day!

Servings: 4 Time: 25 minutes

Ingredients:

  • 1 tbsp olive oil
  • 7 eggs
  • 1 medium red onion, diced fined
  • 1 cup Baby Bella mushrooms, diced finely
  • 1 cup tomatoes, chopped
  • 1 small green chili, de-seeded and chopped fine ( jalapeno works well)
  • 1/8th cup milk
  • 1/4 cup cilantro, chopped
  • Pepper, to taste (I use 1/2 tsp)
  • Salt, to taste

Method:

  • Heat oil in a pan. When oil is hot, add pinions and fry on medium flame for 2-3 minutes until onions are soft and translucent
  • Add mushrooms and chili, give it a stir and let it cook for 3-4 minutes
  • Add tomatoes and cook on medium-low flame for 3-4 minutes until tomatoes are soft
  • Break the eggs into the pan. Let cook for a minute and then scramble it with a spoon. If you like, you can beat the eggs before putting it into the pan
  • Add the milk, stir it into the eggs and turn flame to low. Cover and let it cook it for 5 minutes. Remove lid and stir
  • Add in the cilantro, salt and pepper. Stir. Continue to cook for 3-4 minutes until the liquid dries off depending on how dry you like it
  • Turn off flame
  • Serve hot with toast or chapatis and a dash of ketchup
Fry onions in pan until translucent and soft
Fry mushrooms and green chili
Fry the tomatoes
Fry the eggs and at the end, add cilantro
Cook till liquid dries up
Serve with a dash of ketchup on toast or with chapatis/tortillas


Healthy Chorizo Burrito Bowl

This Chorizo Burrito Bowl while packed with Mexican flavors, is a healthier than any version you’ll get in a restaurant but still just as delicious! Not only is it healthy, it’s a quick, delicious meal. Home-made chorizo takes center-stage on a bed of Cilantro Lime Rice along with tomato salsa, corn, black beans, lettuce, and so creamy guacamole. Pack it for lunch or get a quick dinner on the table, it’s a guaranteed favorite.

Ingredients:

  • 1 cup – Lettuce, shredded
  • 1 tbsp – lime juice
  • Salt, to taste
  • 1 cup – Cooked Chorizo
  • 1 cup – Cooked Black Beans (see linked recipe for home cooked black beans or use canned – just rinse before using)
  • 2 cups – Cilantro Lime Rice
  • 1/4 cup – Queso Fresco cheese (I avoid it to keep it healthier, but use it for the kids)
  • 1/4 cup – Greek yogurt (replacing sour cream with yogurt makes it healthy while providing the same, delicious, creamy flavor
  • 1/4 cup – Pico de Gallo
  • 1/4 cup – Corn Salsa
  • 1/4 cup – Guacamole

In a rush: You can make it easier by using store bought chorizo (I have used V&V Supremo brand when in a pinch), and canned black beans – just rinse it out before using.

Method:

  1.  In a bowl, combine cabbage, lime juice, and salt . Combine and refrigerate until needed
  2. To serve:
    1. Layer each serving bowl with half a cup of the Cilantro Lime rice. Top rice with black beans, Chorizo, lettuce, cheese, yogurt, pico de gallo, corn salsa and guacamole, spreading it evenly across the bowls.
    2. Enjoy!

Note:

  1. If using store-bought chorizo, it will need to be cooked
    • Heat a pan and add 1 tbsp of oil
    • When oil is hot, add 1/2 a chopped onion. Fry onion for 2-3 minutes and then add chorizo.
    • Sauté for 7-8 minutes on a medium flame, stirring and breaking the meat up with the spatula, until it is fully cooked through and meat turns from bright red to reddish-brown

Black Beans

Tender, delicious black beans for just about any dish that calls for black beans like burritos, or a Burrito Bowl or Santa Fe Chicken. Yes, takes longer than beans from a can but so much better for you. Black Beans are full of protein, fiber, folate and magnesium. Cook up a pot and have them ready for soups, salads or just a side.

Servings: 6 cups when cooked

Time – if using a Pressure Cooker: 5 minutes prep time + 25 minutes cook time; if using stove top: 5 mins prep time + 1 hour cook time

Ingredients:

  • 1 lb dried black beans
  • 1 small red onion, diced fine
  • 4 cloves garlic
  • 2 bay leaves
  • 1 tbsp olive oil
  • 1 tbsp cumin powder
  • 1/2 tsp red chili powder
  • 1 tbsp lime juice
  • 2 tbsp finely chopped cilantro
  • 6 cups water

Method:

  • Rinse the black beans twice, throwing out the water after each rinse
  • Pressure Cooker Method:
    • Next day, in a pressure cooker, heat the olive oil
    • When oil is hot, add in the bay leaves. Once leaves splutter, add in the garlic and onions. Stir for a minute and then add in the cumin powder, chili powder, beans along with the water
    • Close the pressure cooker and close steam valve. Set to high pressure for 25 minutes total. Then allow the pot to naturally release steam for 15 minutes
    • To serve, stir in the lime juice and cilantro. Add salt and/or adjust seasonings, if needed
  • Stove Top Method:
    • In a large pan, heat the olive oil
    • When oil is hot, add in the bay leaves. Once leaves splutter, add in the garlic and onions. Stir for a minute and then add in the cumin powder, chili powder, beans along with the water
    • Bring the water to a boil then cover with a lid. Reduce the heat to low. Set timer for an hour and let the beans simmer. After an hour, check the beans – they should be plump and easy to press through with a fork. If still tough, continue to simmer in 5 minute increments until soft. If needed, add a little water.
    • When done, turn off the stove.
    • To serve, stir in the lime juice and cilantro. Add salt and/or adjust seasonings, if needed
  • Beans can be used right away in various recipes like a burrito bowl or Santa Fe Chicken stored in fridge for 5 days or in a well-sealed container in the freezer
Burrito Bowl
Santa Fe Chicken

Mexican pork stew

30 mins to get dinner on the table before ravenous kids burst through the door! All I had on hand was some pork in the fridge. A quick combination of pork, and beans in a tomato broth with some spices that are often used in Mexican recipes, resulted in a hearty stew that we enjoyed on a cold winter’s day.

Serves: 4 Total time: 25 minutes

Ingredients:

  • 1 tbsp olive oil
  • 1 lb Bone-in pork loin – cut into small cubes while keeping the bone – adds flavor. Alternatively, 1 lb pork shoulder, small cubes
  • 1 small red onion, finely diced
  • 4 cloves garlic, finely minced
  • 1/2 jalapeno, finely diced
  • 1/2 tsp red chili powder
  • 1 tsp smoked paprika powder
  • 1 tbsp cumin powder
  • 1/2 tsp Mexican oregano powder
  • 1/2 tsp black pepper powder
  • 1 15.5oz can white beans ( I had cannellini, you can use white kidney or pinto beans)
  • 1 14.5 oz can fire roasted diced tomatoes
  • 1 cup chicken broth
  • Juice from 1 lime
  • Salt, if desired
  • 1/4 cup cilantro, chopped

Method:

  • In Pressure cooker:
    • Put oil in pressure cooker
    • When hot, add the onions, garlic and jalapeno. Fry for 2-3 minutes until onion is soft and translucent, stirring occasionally
    • Add the chii powder, cumin powder, smoked paprika, oregano and black pepper powders and stir for a minute
    • Add in the pork pieces and stir to coat the meat with the spices
    • Add in the diced tomatoes, beans and broth
    • Close pressure cooker and pressure cook for 15 minutes
    • When done, let pressure off, remove kid and garnish with the lime juice and cilantro
    • Serve with crusty bread or Mexican Cilantro Lime rice
  • On stove top:
    • In a large, heavy bottom pot, heat oil
    • When hot, add the onions, garlic and jalapeno. Fry for 2-3 minutes until onion is soft and translucent, stirring occasionally
    • Turn flame to medium heat, add the chili powder, cumin powder, smoked paprika, oregano and black pepper powders and stir for a minute
    • Add in the pork pieces and stir to coat the meat with the spices
    • Add in the diced tomatoes, beans and broth
    • Stir, cover and cook on medium-low for about 25 minutes
    • When done, remove from heat and garnish with the lime juice and cilantro
    • Serve with crusty bread or Mexican Cilantro Lime rice

Coconut tilapia curry

While living in Toronto, I was spoilt with some really good Thai restaurants. However, there isn’t a Thai restaurant near us that truly wows us. So, trial and error has got us to a point where we no longer need to drive out to a good Thai restaurant, chez nous kitchen beckons instead! And the best part of most Thai curries is they are easy to whip up allowing me to get a delicious, filling and health dinner to the table in 30 mins or less. And you can make a one-pot meal by adding vegetables to the curry.

Servings: 4 Time: 20 minutes

Ingredients

  • 4 (6 oz) skinless tilapia fillets ( or vegetables like tofu, baby corn, bamboo shoots, if you want to keep this vegetarian)
  • 1 tbsp olive oil
  • 1/2 red onion, small, diced fine
  • 1 tbsp ginger, minced
  • 4 tbsp red curry paste ( or to taste, depending on the paste you use and spice level)
  • 1 15 oz can of unsweetened coconut milk
  • 1 tbsp fish sauce (if vegetarian, omit fish sauce and brown sugar, and add salt to taste)
  • 1 tbsp dark brown sugar
  • 1 cup carrots cut into matchsticks
  • 1/2 cup green peas
  • 1/4 cup cilantro or basil leaves, for garnish

Method:

  • In a large skillet, heat the olive oil. When oil is hot, add in the onions and ginger. Sauté for 2-3 minutes until the onions turn soft and translucent.
  • Add in the red curry paste and stir for 1-2 minutes
  • Add half of the coconut milk to the pan and stir in, until the coconut milk and the curry paste are well blended. When the milk starts to bubble, add in the remaining coconut milk. Stir well for a minute
  • Add in the fish sauce and brown sugar and bring the curry to a boil
  • Lower the flame, add in the carrots and green peas
  • Stir and then add in the fish
  • Cover and let cook on medium-low flame for 5-6 minutes until the fish is cooked through
  • Remove from flame and garnish with the cilantro/basil leaves
  • Serve with brown rice

Orange Date Salad

How about a vitamin-rich salad that transports you to a land of sunshine and warmth? Citrus fruits are a source of vitamin C, folate, potassium, and calcium. And I’ve also heard that the vitamin C helps the body absorb the iron from the spinach better.

Years ago while living in Toronto, a friend Michelle stopped by. As the two of us tried to rustle up a meal with what we had in the fridge, she showed me this simple orange and spinach salad and taught me how to whip up a salad dressing that was so simple and yet, so light. The dressing avoided oils and fats and was sooo delicious. This salad is a riff on that one – some more ingredients but still just packed with vitamin C and good for us ingredients and is the perfect side dish that’s easy to put on the table.

Servings: 4 Time: 10 minutes

Dressing:

  • 2 tbsp orange juice (squeeze half an orange)
  • 1 tbsp honey
  • 1 tbsp French mustard

Salad Ingredients:

  • 3 large oranges
  • 5 oz spinach, arugula mix
  • 1/2 small red onion, thinly sliced
  • 1/4 cup goat cheese
  • 1/4 cup pistachios, or almonds or a combination
  • 1/4 pitted Medjool dates, chopped

Method:

  1. Prepare dressing: Whisk the orange juice, honey and mustard and set aside
  2. Prepare salad:
    1. Peel the orange and cut into big chunks
    2. In a large salad bowl, layer the spinach and arugula mix
    3. Layer the orange chunks, red onions
    4. Sprinkle the nuts, cheese and dates
    5. Drizzle the dressing over the salad and toss just before serving

Nutrition: Approximate estimates only

Per Serving: Calories: 238.5 Carbs: 52 Fat:3.5 Protein: 5.25 Sodium: 112.75 Sugar:43.75  


Val Papdi – Flat Broad Beans

This Indian winter vegetable is long, flat with a slight curve. The pods are smooth, thick, and pale green, tapering at both ends. Each pod contains 2-4 seeds that are slightly flat. This vegetable is widely used in Indian cuisine and also in Chinese cooking. According to the site tarladalal.com, it is a low calorie, low carb vegetable that is good for weight loss. It’s packed with nutrients and can provide your daily intake of calcium, iron and magnesium. In the US, this bean can be found in the frozen section of an Indian grocery store. Here’s a recipe that is simple and flavorful and can be made in a jiffy when you want a side of greens for your meal.

Prep time: 5 minutes Cook time: 10 minutes

Servings: 4

Ingredients:

  • 1 tbsp olive oil
  • 1 12oz bag frozen val papdi
  • 1/2 tsp mustard seeds
  • 1/2 tsp cumin seeds
  • 1/4 tsp red chili flakes
  • 1 tsp garlic, chopped fine
  • 1 tbsp tamarind pulp (take a small ball of tamarind, add a few spoons of water to it, microwave for 1 minute and when warm to touch, squeeze out the pulp)
  • 1/4 cup shredded coconut (normal, not sweetened, can use frozen)
  • 1/4 tsp turmeric powder
  • salt to taste

Method:

  1. Heat oil in a frying pan. When oil is hot, add in the mustard and cumin seeds, let them splutter for a minute
  2. Add in the garlic and red chili flakes and let it sizzle for 1 minute
  3. Add in the val papdi, season with salt and turmeric powder, stir well
  4. Cover with a lid and let it cook in its own steam for 12 minutes
  5. Remove the lid and stir in the shredded coconut. Stir for 1-2 minutes
  6. Remove from flame. Serve with hot chapatis or as a side
Picture courtesy Tarladalal.com

Butter Chicken

Finger-licking Butter Chicken! The quintessential Indian dish that is found in New York, London, Sydney and often times, the smallest of Indian restaurants in points in between. Originating in the Indian sub-continent, it is a delicious, creamy, tomato-based curry with spice-infused chicken bites and can be as mild or spicy as you like. It’s simple and finger-licking good! Make it once and you’ll be making it again and again!

Marination:

  • 1 lb boneless chicken cut into bite size cubes
  • 3/4 tsp oil
  • 2 tsp ginger garlic paste
  • 1/2 tsp garam masala
  • 1 tsp cumin powder
  • 1 tsp coriander powder
  • 1/2 cup Greek Yogurt
  • 1/2 tsp red chili powder
  • 1/2 tsp red sweet paprika powder
  • 1 tbsp lemon juice
  • 1/4 tsp salt

Gravy:

  • 1/4 cup butter
  • 3 green cardamoms
  • 4 cloves
  • 1 cup red onion finely diced
  • 2 tbsp ginger – finely minced
  • 2 tbsp garlic – finely minced
  • 15 oz can tomato sauce
  • 20 cashew nuts
  • 1/4 cup milk
  • 1 tsp red chili powder
  • 3/4 tsp garam masala powder
  • 1/2 tsp coriander powder
  • 1/4 tbsp sugar
  • 1 tbsp kasuri methi (dried fenugreek leaves)
  • salt, to taste
  • 2 tbsp whipping cream

Method:

  1. Preparing the chicken:
    1. Marinate the chicken: In a Ziploc bag (or a container), mix all the ingredients mentioned under marination above with the exception of the chicken. When it is mixed well, add in the chicken and massage the marinate into the chicken. Cover/Close Ziploc and keep overnight in the fridge or 48 hours. The longer it rests, the more tender. I often buy chicken, cut it up and divide it between different marinades and freeze it for when needed
    2. Grill or cook the chicken:
      • In Air Fryer / Ninja Foodi: Pre-heat the Foodi with the basket for 5 minutes. Spray the basket with a little oil. Add the chicken pieces in a single layer making sure they aren’t touching. Spray the top of the chicken pieces with oil. Air Crisp on high for 360°F for 5 minutes. Then flip the pieces and continue on Air Crisp for another 3-5 minutes until the internal temperature is at least 165°F. Remove and place on a cooling rack/plate
      • On Stove Top: Add 1 tsp butter to a pan. When heated, add the chicken and marinade to the pan. Don’t overcrowd the chicken. Fry on high flame until liquid evaporates and chicken is cooked through.
  2. Prepare the gravy:
    • In a blender, make a smooth puree of the cashews and tomato paste and set aside
    • In a wide pan, heat the butter. Sauté the cardamom and clove till the cloves splutter and cardamom plumps up, and add in the onions
    • Sauté the onions for 2-3 minutes and add in the ginger and garlic. Continue to sauté the mix for 2-3 minutes on medium flame. The onions should be soft and translucent
    • Now add in the cashew, tomato puree and stir. Fry this mix on medium-low flame for 2-3 minutes
    • Add the chili powder, coriander powder, salt and sugar and continue to fry this mix until the puree starts to thicken and leave the sides of the vessel
    • Add the milk and continue to stir to form a gravy (Add more milk if a thinner consistency is desired)
    • Simmer for 4-5 minutes on a low flame
    • Add in the chicken and simmer for 4-5 minutes
    • Add in the garam masala and the kasuri methi and stir. Simmer for 2-3 minutes
    • Switch off the stove and pour in the cream and let it rest. No need to stir it in
    • Garnish with coriander leaves and serve hot with naan or rice
Grilled chicken pieces

Delicious, easy Mussels

This mussels recipe is an all time favorite. When you have guests over, it’s a quick, delicious and elegant-looking dish that’s inexpensive to serve up. Add in a side of garlic bread to sop up that oooh, so delicious broth! A perfect meal for a weeknight dinner, or a date night in or when guests stop by.

Servings: 6

Ingredients:

  • 3 lbs black mussels
  • 3 tbsp extra virgin olive oil
  • 1 large red onion, finely chopped
  • 5 large garlic cloves, minced
  • 1 14-oz can of diced tomatoes
  • 1/2 tsp black pepper powder
  • 1 tsp dried red pepper flakes (or 1/2 if less spicy desired)
  • 1.5 cups dry, white wine
  • 1/2 tsp sugar
  • 4 tbsp parsley, chopped
  • 1/2 tsp dried oregano
  • 2 tsp fresh lemon juice
  • salt, to taste
  • large pinch of Spanish saffron

Method:

  1. Clean the mussels – Inspect each one carefully and discard any that are broken or if partially open, tap the shell and if it doesn’t close, discard. In a bowl, rinse the remaining mussels with cold water, replacing the water 3-4 times. If the mussels have beards, the hairy thing at the end of the mussels, snip it off
  2. In a large vessel with lid, heat 2 tbsp olive oil
  3. When hot, add in the red onion and garlic. Stir on medium flame for about 5 minutes until the onion is soft and translucent
  4. Add in the tomatoes, pepper powder, red pepper flakes, sugar and salt. Stir for 3-4 minutes
  5. Add in the wine and bring to a boil
  6. Add the mussels, cover and steam for 3 minutes
  7. Remove the lid and stir gently, so that the mussels are heated evenly. Cover and continue to steam for 3 minutes
  8. Stir in the parsley, oregano, lemon juice, and saffron. Adjust seasoning to taste
  9. Serve right away in a bowl with a side of garlic bread or any crusty bread to soak up the broth

Burmese Khao Suey

A curried noodle soup in an aromatic coconut milk broth combined with chicken, and varied condiments make for one hearty and comforting meal! If there’s one food the kids want when they go to Aunty Marilyn’s house is this delicious Khao Suey. This dish is said to have originated in Burma, now called Myanmar, and is said to have come to East India with people who migrated during World War II. It is widely served in Myanmar, Laos, and Norther Thailand. The dish has a few different versions and is also spelled differently like khaosay, khao soi, etc. If you like Indian or Thai food, you will enjoy this dish.

Guidance:

  • Protein Option: This dish tastes amazing with boneless chicken but  I used bone-in chicken thighs to get the richness that comes from cooking meat with bones. You can also add tofu, carrots and other vegetables for a vegetarian version
  • Noodles option: Egg noodles are typically served with khao soi but I have used angel hair noodles and also ramen, and they worked great
  • Speed-to-table: You can use store bought fried garlic and fried onions
  • Condiments: Condiments amp up the flavor. Fried garlic, fried onion, roasted peanuts, lemon wedges, and cilantro are the most popular accompaniments. Sliced boiled eggs, jalapenos, finely sliced red onions, and green onions are other options

Servings: 4

Prep time: 10 minutes Cook time: 20-35 minutes (depending on using the pressure cooker/stove top and boneless or bone-in chicken thighs)

Ingredients:

  • 2 tbsp sesame oil
  • 2 cups red onions finely chopped
  • 2 tbsp garlic minced
  • 1 tbsp ginger minced
  • 1 tsp red chili powder
  • 2 tsp coriander powder
  • 1 tsp turmeric powder
  • 2 lbs bone-in, skinless chicken thighs (if using boneless chicken, cut into bite size cubes)
  • 1 can (14oz) coconut milk
  • 3 tsp fish sauce
  • 1 tsp soya sauce
  • 3 cups chicken broth
  • 3 tbsp gram flour
  • 1/4 cup cold water
  • 8oz noodles – angel hair pasta

For garnishes:

  • 1 cup finely chopped cilantro
  • 1/2 cup roasted peanuts
  • 5 garlic cloves, cut into fine slices
  • 3 inches ginger, cut into fine long slices
  • 2 limes cut into wedges
  • 4 eggs boiled and cut into quarters
  • 2 spring onions chopped finely
  • 1 cup fried onions or 1 large red onion cut into fine, long slices and
  • 1 tbsp oil if preparing the fried onions and garlic at home

Method – Ninja Foodi / Instant Pot:

  1. Pre-heat the Ninja Food/ Instant Pot by selecting the Sauté function
  2. Add the sesame oil. When hot, add the onions, garlic and ginger, sautéing it, until the onions are soft and translucent – about 4-6 minutes
  3. Stir in the coriander powder, red chili powder and turmeric. Stir for about a minute
  4. Add in the chicken and lightly fry it, stirring for about a minute
  5. Add in the coconut milk, fish sauce, soya sauce, and the broth. Stir for a minute
  6. Now cancel the Sauté option and turn on the Pressure Cook option
  7. Close and Pressure Cook for 10 minutes. If using boneless chicken, pressure cook for 3 minutes
  8. While chicken is cooking, make the noodles, following the instructions on the noodles box. Prepare noodles and keep aside
  9. In parallel, while the soup is cooking, prepare the fried onion and friend garlic garnishes: In a pan, heat the 1 tbsp oil and fry the garlic until crisp and golden on very low flame. Remove and set aside. Add the onions to the pan, fry until crisp and golden. Remove and set aside
  10. Take a bowl and mix in the gram flour and water to create a fine paste, removing any lumps
  11. When time is up for the chicken, release the pressure, remove lid and turn back the sauté option. Stir in the gram flour mix to thicken up the soup, cooking for 1 minute
  12. Serve in bowls, squeeze in lime juice and add your choice of garnishes

Method – Stove Top:

  1. In a medium saucepan, add the sesame oil. When hot, add the onions, garlic and ginger, sautéing it, until the onions are soft and translucent – about 4-6 minutes
  2. Stir in the coriander powder, red chili powder and turmeric. Stir for about a minute
  3. Add in the chicken and lightly fry it, stirring for about 2-3 minutes
  4. Add in the coconut milk, fish sauce, soya sauce, and the broth. Simmer for 5 minutes if using boneless chicken cubes or for 30 minutes (covered) if using bone-in skinless chicken thighs
  5. While the chicken is cooking, cook the noodles following the recipe on the noodle box, until al dente
  6. In parallel, while the soup is cooking, prepare the fried onion and friend garlic garnishes: In a pan, heat the 1 tbsp oil and fry the garlic until crisp and golden. Remove and set aside. Add the thinly sliced onions to the pan and fry until crisp. Remove and set aside
  7. Take a bowl and mix in the gram flour and water to create a fine paste, removing any lumps
  8. When the soup is ready, stir in the gram flour mix to thicken up the soup, cooking for 1 minute
  9. Serve in bowls, squeeze in lime juice and add your choice of garnishes

Vegan African Chickpea, Spinach, Sweet Potato and Peanut Stew

This chickpea, spinach and sweet-potato stew is a soothing, African-inspired, gluten-free and vegan dish that is oh so delicious and comforting served with plain white rice! Seasoned with spices and a rich tomato broth that is made creamy with peanut butter, it’s oozing with goodness and you won’t even notice there’s no meat in this dish. I took this dish to a pot-luck and made it for parties at home and each time, guests loved it and asked for the recipe.

This recipe has instructions for making this on the stove, a slow cooker or the Instant Pot.

Prep Time: 15 minutes Cook Time: 4 hours Total Time: 4 hours 15 minutes  Servings: 6 servings

Ingredients

  • 1 tbsp olive oil
  • 5 cloves garlic, minced
  • 1 tbsp ginger, finely chopped
  • 2 small yellow onions, diced
  • 2 medium-sized sweet potatoes, diced into 1/2 inch cubes
  • 1 tbsp curry powder
  • 1 tsp cumin
  • 1 tsp red chili powder
  • 1 tsp salt
  • 2 cups vegetable broth
  • 1/3 cup peanut butter (smooth or chunky but make sure it’s natural and no sugar added)
  • 1 28oz can crushed tomatoes
  • 1 can chickpeas, drained and rinsed (alternatively, soak 3/4 cup chickpeas overnight and pressure cook for 15 minutes)
  • 1 red pepper, chopped
  • 2 cups spinach, chopped (alternatively, collard greens or kale also work well)
  • salt, optional and as desired
  • 1/4 cup chopped peanuts (for garnish)
  • 1/2 cup chopped cilantro (for garnish)
  • 3 cups cooked basmati rice (optional side)

Method:

  • Slow cooker:
    • Add all ingredients to slow cooker except for spinach, red pepper, cilantro, peanuts and rice. Cook on high for 4 hours, or low for 8 hours
    • When ready, stir in spinach and red pepper and cover
    • Serve in a bowl with rice and top each bowl with peanuts and cilantro
  • Instant Pot:
    • Add all ingredients to Instant Pot except for spinach, red pepper, cilantro, peanuts and rice
    • Cook on high pressure for 2 minutes and then do a quick release of the pressure
    • Remove lid, and stir in red pepper and spinach
    • Serve in a bowl with rice and top each bowl with peanuts and cilantro
  • Stove top:
    • Heat the olive oil in a large pot
    • Sauté the onion, garlic and ginger over medium heat for 2-3 minutes, or or until the onion becomes soft and translucent
    • While the onion, ginger, and garlic are sautéing, peel and dice the sweet potato into 1/2-inch cubes. Add the sweet potato cubes, curry powder, red chili powder, and cumin powder to the pot and continue to sauté for about 5 minutes
    • Add the crushed tomato, peanut butter, chick peas, and vegetable broth to the pot. Stir until the peanut butter and tomato paste have mostly dissolved into the broth. Place a lid on the pot and turn the heat down to medium-low and allow it to simmer for 15-20 minutes, or until the sweet potatoes are very soft
    • While the sauce is simmering, wash and then cut the spinach into 2 inch wide strips
    • Once the sauce has simmered for 15-20 minutes and the sweet potatoes are very soft, stir in the spinach and red pepper
    • Finally, taste the sauce and add salt, if desired
    • Serve in a bowl with rice and top each bowl with peanuts and cilantro

Slow roasted pork butt with spicy mustard sauce

Our friend, Prem, is passionate about cooking. And the love and the intensity that goes into every recipe is evidenced in the flavors of everything he cooks. From finding the right cuts of meat, to the freshest of ingredients, and to not taking shortcuts, each dish is a culinary journey. Sometimes though the simplicity of a dish in itself amazes….and this slow roasted pork butt dish does just that. It’s simple, and yet, oozes with flavor. Try it and your guests will be raving about it, just as we did when we first tried it.

Serves: 8-12     Time: 6-7.5 hours plus brining overnight and 1 hour rest time

Ingredients:

  • For the Pork Butt
  • 1 Bone-in pork butt, 6 to 8 pounds
  • 1/3 cup salt
  • 1/3 cup dark brown sugar
  • 4 tbsp black pepper
  • For the Spicy Mustard Sauce
  • 1/3 cup apple cider vinegar
  • 1/4 cup dark brown sugar
  • 2/3 cup Dijon mustard
  • 2 tbsp hot sauce
  • 1 tsp Worcestershire sauce

Method for the Pork

  1. Using a sharp knife, cut cross lines  1 inch apart into the fat cap being careful not to cut into the meat
  2. Rub the salt, pepper and brown sugar all over the meat including over the slits
  3. Wrap the port tightly with plastic wrap, and refrigerate over night
  4. Heat oven to 325 degrees Fahrenheit
  5. Take a roasting pan and fill with 5 cups of water
  6. Place a rack over the water and spray with nonstick cooking spray
  7. Unwrap pork from plastic, and place on the rack
  8. Place pan and meat on the lowest rack in the over
  9. Cook meat, basting on the hour with the juices from the pan
  10. Cook 5-6 hours until thermometer inserted into the meat registers 190 degrees without the thermometer touching the bone
  11. Transfer the roast to a carving board, and let is rest for an hour, covered loosely with a tent of Aluminum foil
  12. Transfer liquid to a fat separator and let stand for 5 minutes. Throw out the fat and use the au jus while serving
  13. Serve with spicy mustard sauce

Method for the spicy mustard sauce:
1. Whisk together all the ingredients in a bowl and set aside

Serving suggestion: Carve the pork roast and serve with a drizzle of au jus and spicy mustard sauce.


Moong dal Kichdi

Comfort food! We’re in quarantine unfortunately, and my mind immediately went to the foods my mom would make to help our bodies heal and to boost immunity. Kichdi, a rice and lentil porridge, is one of those foods. A simple and quick one-pot dish that nourishes your body. Protein-packed, it’s a soothing Indian meal that’s perfect for someone under the weather (and even when you’re not)! I make this in the Ninja Foodi but it can be made in the Instant Pot or a Pressure Cooker.

Prep Time: 10 minutes Cook Time: 25 minutes Total time: 40 mins

Servings: 4

Ingredients:

  • 1 tbsp Ghee (or oil, for a vegan recipe)
  • 1/2 cup Basmati rice
  • 1/2 cup small whole green moong dal (or small yellow moong dal lentils)
  • 1/4 teaspoon turmeric powder
  • 1 Bay leaf
  • 1/2 teaspoon cumin seeds
  • 1/2 teaspoon mustard seeds
  • 1 teaspoon finely chopped ginger
  • 1 medium green chili finely chopped
  • 1 large tomato diced
  • Salt to taste

Method:

  1. Soak the basmati rice and moong dal in cold water for 15-30 minutes. Drain, rinse and set aside.
  2. Set the Ninja Foodi/ Instant Pot to sear option
  3. Add the 1 tbsp Ghee and when hot, add the bay leaf, cumin seeds, mustard seeds, ginger and green chili
  4. Stir for a minute, and then add the diced tomato
  5. Stir for a minute and add the rice and dal along with 3 cups of water, turmeric powder and salt
  6. Secure the lid, select the pressure cook option, close the pressure valve and cook for 15 minutes at high pressure (12 minutes if using yellow moong lentils instead of the small whole green ones)
  7. When done, slow release for 20 minutes and open lid to release pressure
  8. Serve with a tsp of ghee

Wonton pork tacos

I made these Wonton Pork Taco recipes for a party and the guests loved it! Great appetizer for a party or even an option for dinner Give it a shot and tell me what you think. The steps are quick and will be worth it!

Prep time: 20 minutes. Cook time: 20 minutes

Servings :4

Ingredients

For the pork

  • 1 lb ground pork
  • 2 tbsp Hoisin sauce
  • 1 tbsp Sesame oil
  • 1 tbsp Sriracha sauce (or to taste)
  • 1 tbsp Soya sauce
  • 4 cloves garlic, finely minced
  • 1 tsp minced fresh ginger
  • 1 scallion finely chopped

For the pickled vegetables

  • 1/2 cup red cabbage
  • 1/2 cup green cabbage
  • 1/2 cup fine cut carrot sticks
  • 1/4 cup radishes cut fine (optional)
  • 4 green onions, thinly sliced
  • 1 tbsp sesame oil
  • 1/2 cup rice vinegar
  • 1 jalapeno diced, deserved if you don’t like it spicy
  • 1/4 cup granulated sugar
  • 1/4 tsp salt

Remaining ingredients:

  • 12 Wonton wrappers or taco shells
  • Sweet chili sauce, to serve
  • 3 tbsp Chopped cilantro, to serve
  • Sesame seeds, to serve

Method

  1. Make the pickled vegetables:
    • In a medium glass bowl, mix well the 1 tbsp of sesame oil, as well as the rice vinegar, granulated sugar and salt. Stir well until the sugar is dissolved completely
    • Place the red and green cabbage, carrot sticks, radishes, and jalapeno in the above mixture and stir well. While you can eat this right away, it tastes best if you let it chill for atleast an hour
  2. Make the pork:
    1. Place a shallow pan on the stove and heat the 1 tbsp of sesame oil over medium-high heat
    2. Add the green onion and the ginger, garlic. Cook, stirring for 1 minute. Add pork and cook, breaking up with a fork, until no longer pink, 8-10 minutes.
    3. Stir in the Hoisin sauce, soya sauce, and Sriracha sauce. Fry another 2 minutes
    4. Remove from heat and let cool for 5 minutes
  3. For the taco shells:
    1. Pre- heat oven to 375F
    2. Spray wonton wrappers with cooking spray, then drape over two of the metal slats of a steamer rack trivet. This creates a flat bottom and they stay open better to fill
      • Alternatively, use a cupcake tine and make wonton cups
    3. Bake for 8-10 minutes. Watch closely so they don’t burn

Assembly:

Add pork mixture to the wonton shells, top with pickled vegetables, drizzle with sweet chili sauce, sprinkle with cilantro and sesame seeds. Enjoy!


Goan Shrimp Curry

Curry and rice are Goan meal staples. Every summer when we visited our grandparents in Goa, we feasted on fresh fish. My parents would make a trip to the marketplace where you had a large, wet, slushy section devoted to fish. That’s where you heard fisherwomen loudly arguing with those who tried to haggle to a price that was deemed too ridiculous! These fisherwomen, all dressed so colorfully, sat with baskets overflowing with fish of all types – Shrimp/Prawns, Pomfrets, Mackerels, Kingfish, Shark. You had to know how to haggle or else, they smelled you were a novice and you’d end up paying three times the price. When my parents brought the fish home, we’d all help with cleaning the fish, and deveining those prawns. Then would come the grinding of the masala, on this large stone – that toned up your arm muscles by the end of the summer! Rechad-filled pomfrets, rava-prawns, ambot tik with shark, and prawn curry, the very thought makes me drool. But time is a critical asset these days, and thanks to shortcuts like coconut milk cans and food processors, I can whip up the same curries and then take my time enjoying the food and reminiscing about those holidays!

Servings: 4 people Prep time: 30 mins Cook time: 20 mins

Ingredients:

20 medium-sized Prawns or Shrimp – cleaned and deveined

For Masala

  • 1.5 cup unsweetened coconut milk
  • 8-10 Kashmiri red chilis
  • 6 Garlic cloves
  • 3 tsp whole Coriander powder
  • 2 tsp Cumin powder
  • 1 Tamarind (marble-sized ball)
  • 1/2 tsp Turmeric powder

Other ingredients:

  • 2 tablespoons Coconut oil
  • 1 medium Onion chopped finely
  • 1 medium Tomato chopped finely
  • 1 green chili – slit
  • Salt (to taste)

Method:

  • Apply ½ tsp salt to shrimp and leave aside for about 15 minutes
  • Grind all ingredients under “For Masala” using sufficient water to form a smooth paste. Keep aside
  • In a pan heat, heat coconut oil. Add onions. Fry till onions are a light golden brown and add tomatoes. Cook for 6-8 minutes till the tomatoes are soft
  • Add the ground Masala, green chili and salt to the pan. Fry for 3-4 minutes
  • Reduce the flame and simmer for 8-10 minutes
  • Add the shrimp and cook for 4-5 minutes (cooking times will change based on the size of shrimp used – large shrimp for 7-8 minutes, medium shrimp for 4-5 minutes and small shrimp for 2-3 minutes)
  • Turn off heat and let it sit for about 5 minutes
  • Serve with hot rice

Char Siu (Chinese Barbequed Pork)

Nail Chinese BBQ pork with this recipe! My kids love going to a local Chinese dive because of the barbeque pork fried rice. They could eat that for lunch and then again for dinner! The restaurant isn’t close by and during Covid, we missed it much too much and had to try and replicate the recipe at home. The fried rice was easy, the bbq pork, not as much. A couple of recipe improvisations later, and we no longer need to step out for this bbq pork. Best of all, I know the cut and quality of the meat used and I don’t need to add red color.

Prep time: 10 minutes (not including overnight marinating time) Cook time: 50 minutes

Ingredients:

  • 2 lbs boneless pork shoulder (the more fat, the tastier it will be)
  • 2 tbsp finely minced garlic
  • 1 tbsp salt
  • 4 tbsp brown sugar
  • 2 tbsp soya sauce
  • 2 tbsp oyster sauce
  • 1 tbsp hoisin sauce
  • 1 tbsp Shaoxing wine
  • 2 tbsp red wine
  • 1 cube red fermented bean curd
  • 2 tsp five spice powder
  • 2 tbsp honey
  • 1/2 tsp sesame oil
  • 5 tsp water
     

Method:

  • Cut the pork into long strips or chunks about 2 inches thick. Aim for uniform slices so they cook uniformly. Don’t trim any excess fat, as it will add flavor
  • Sprinkle the salt over the slices. Then poke each side of the long strips with a fork to help it absorb the marinade, when applied
  • In a bowl, make the marinade – combine the garlic, oyster sauce, soya sauce, hoisin sauce, red wine, Shaoxing wine, garlic, five spice powder and the bean curd. Mix well till smooth
  • Reserve about 2 tablespoons of the marinade. Cover and set aside in fridge
  • In a large ziploc bag, pour in the remaining marinade. Add the pork to the bag and massage the pork allowing the marinade to cover the pork well. Close the bag and refrigerate overnight, or 8-10 hours
  • When ready to cook, remove the pork from the fridge and let it rest on countertop while pre-heating the oven to the bake setting at 425F, with a rack positioned in the upper third of the oven.
  • Line an oven-proof bowl with an aluminum foil. Place 3 tablespoons of water between the foil and the bottom of the bowl to create some steam. Place the pork slices in a single row on the foil.
  • Place the bowl in the oven and set timer for 15 minutes
  • While pork is in oven, combine the honey with 2 tbsp of water
  • Cook for 15 minutes and then lather both sides with the pork marinade
  • Cook for another 15 minutes and lather both sides with pork marinade again
  • Cook for 10 minutes and lather both sides with the honey-water mix
  • Now turn up the over to 450F, and cook for another 5 minutes
  • Remove from oven and baste with the 2 tablespoons of marinade that had been set aside
  • Let it rest for 5 minutes – then cut and enjoy
  • Note: By now, the pork has cooked for 50 minutes total. It should be cooked through and caramelized on top. If it’s not caramelized to your liking, an option is to turn on the broiler for a couple minutes to crisp the outside and add some color. Please don’t walk away during this as it can sear quickly. You can also use a meat thermometer to check if the internal temperature of the pork has ready 160F

Serving suggestions:

This big batch of pork can be used right away or frozen. Use it for barbeque pork fried rice, as an appetizer by itself, or in Vietnamese Banh Mi sandwiches which my high-schooler LOVED enough to take to school two days in a row!


Spicy Korean Tofu

Spicy Korean Tofu (Air-fryer/Ninja Foodi/Stove-top)

This spicy, gochujang tofu recipe will have you craving for more. Not only is it flavorful, combine that with brown rice, steamed vegetables like broccoli or bok choy, and you have a healthy, vegan meal on your table in under 45 minutes.

Why Tofu? Tofu has a range of benefits – it’s a great add to an anti-inflammatory diet while providing a good amount of protein. But it can be bland. Adding some soya sauce and gochujang certainly ups the game! What’s gochujang? Gochujang is a fundamental ingredient in Korean cooking. It’s a thick and spicy-sweet dark red paste made from red chili peppers, and fermented soybeans. If you don’t have it handy, a little Thai chili paste or sriracha combined with a dash of soya sauce and sugar will serve as a substitute.

Servings: 4 Prep time: 10 minutes Cook time: 25 minutes

Ingredients

  • 14 oz package firm Tofu (sliced into cubes)
  • 2 tbsp dark soya sauce or tamari
  • 1 tbsp cornstarch
  • 2 tbsp gochujang (or 1.5 tbsp sriracha, mixed with 1 tbsp ketchup, 1/2 tsp soya sauce and 1/2 tsp sugar)
  • 1 tsp brown sugar
  • 1/2 cup water
  • 2 green onions (chopped)
  • 2 cloves garlic (finely minced)
  • 1 tsp ginger (finely minced)
  • 2 tbsp Oil (plus spray if baking) – sesame, vegetable or olive oil
  • Optional: 1-2 tsp toasted sesame seeds

Instructions:

  1. Drain water from the package of tofu. Press down gently on the tofu to remove as much water as possible
  2. Slice the block of tofu into 1/2 inch planks and then into bite-sized cubes
  3. In a mixing bowl, combine1 tbsp of the soya sauce and the tablespoon of cornstarch. Add in the tofu cubes. Gently mix to combine.
  4. You can bake the tofu in the air-fryer or cook it on a stove top
    1. Air-fryer option: I used an air-fryer, a Ninja Foodi. Set the Foodi on air-crisp option to 400F. Heat the cooking basket for 3 minutes. Spray with oil to coat the bottom of dish and place tofu cubes in it. Spray the top of the tofu lightly. Air-fry the tofu for about 12 minutes until crispy.
    2. Stove-top option: Heat 2 tbsp of oil (sesame or olive or vegetable oil) in a pan, and when hot, add the tofu and cook over medium-high heat until golden brown
  5. While the tofu is baking in the air-fryer, or stove, mix the soya sauce, gochujang paste, brown sugar and water in a bowl until combined
  6. Heat the oil in a frying pan. Add the garlic and the whites of the chopped green onion
  7. Saute on medium heat for 2 minutes
  8. Add the sauce and cook for 2 minutes
  9. Add the cooked tofu to the sauce and stir gently. Cook for 2 minutes
  10. Remove from stove top
  11. Best served right away, garnished with the chopped green onions
  12. Tastes great served on a bed of rice and with a side of steamed broccoli or bok choy


Chocolate Oatmeal energy balls

Clean, healthy and simple! Set aside a bag of chips and keep this handy in your fridge for a snack. I usually struggle to stock healthy snacks because the kids are always hungry. This is a quick to prepare, grab & go snack with ingredients that are good for you.

Servings: 20 balls

Prep time: 10 minutes

Ingredients

  • 1 cup oatmeal (old fashioned)
  • 1/2 cup nut butter
  • 20 soft dates (pitted) – see note below, if hard (alternatively, 1/2 cup honey)
  • 1/2 cup dark chocolate chips

Instructions:

  • In a food processor fitted with an s-blade, process half the oatmeal and half of the chocolate chips into a powder
  • Add the dates and grind until a paste starts to form (If using honey instead of dates, add the honey here)
  • Add in the nut butter to continue to form a thick paste
  • Remove the paste from processor into a bowl and mix with remaining oats and chocolate chips
  • Roll into 1-2 inch balls
  • Serve cold or at room temperature
  • The balls can be stored covered in the fridge for up to a week, or in the freezer for much longer

Notes

  • Place dates into a small heat-safe bowl. Pour hot water over the dates and allow to soak for 10-15 minutes to soften the dates. Once dates have softened, drain the liquid off the dates. The dates are now ready to be added to the food processor
  • Once the dates have soaked, drain the liquid off the dates, reserving the liquid to use if needed.
  • If your oatmeal balls are not sticking together well, add something sticky. If they are too dry, add more nut butter , one teaspoon at a time
  • If the mixture is too sticky, add in a little more oatmeal, one tablespoon at a time
  • If the mixture is sticking too much too much to your hands, wet your hands lightly with water! The water helps to be able to work the dough into a ball without sticking

Pea Pulav (Basmati Rice)

No Indian meal is complete without the fragrant Basmati rice. And, in our house, no birthday or celebration was complete without my mom’s flavorful pea pulav – an aromatic dish made with long-grained Basmati rice and green peas, and flavored with cardamoms, cloves, and other spices. It was inviting enough to eat on its own, no sides needed. When I make it for a Sunday-special lunch, I will often mix in other vegetables and have a delicious meal on-hand in no time at all.

Interestingly, each of the spices have a health benefit – so why not take a couple of minutes and add flavor and nutritional benefits to plain ol’rice:

  • Bay leaves are a rich source of vitamins A, and C, iron, potassium, calcium, and magnesium, promoting general health
  • Cloves are rich in antioxidants and minerals and known to strengthen the immune system, reduce inflammation, and aid in digestion
  • Thanks to it’s anti-inflammatory properties, peppercorn improves circulation, reduces joint pain and also helps combat high blood pressure and cardiovascular diseases
  • Cardamom helps improve oral health and may have antimicrobial, antioxidant, and anti-inflammatory properties
  • Turmeric is said to ease joint pain, stiffness, and inflammation

Servings: 4

Ingredients:

  • 1 cup Basmati Rice
  • 4 tbsp Ghee (or vegetable or olive oil)
  • 1 Bay leaf
  • 8 cloves
  • 8 Peppercorns
  • 1 inch Cinnamon stick
  • 4 Cardamom – crushed
  • 1 large Onion (chopped finely)
  • 1/2 tsp turmeric powder
  • 1/2 cup Green Peas
  • 1/2 cup Carrots (diced) – optional
  •  1 tsp Salt
  •  2 cups Broth ( veg, chicken or beef) – For perfectly separated rice – use the same cup to measure the rice and the broth

Instructions:

  1. Wash the rice very gently and drain all water. Rinse twice more so that the water is clear (this removes the starch from the rice). Drain water completely each time
  2. Place a large pan on the stove on medium heat
  3. Add the ghee to the pan
  4. Once the ghee is hot, add the Bay leaf. (Note: If the bay leaf sizzles immediately, you know the oil is hot. If not, wait a few more seconds, until you start to see the leaf sizzle)
  5. Add the rest of the whole spices to the ghee – cloves, pepper corn, cinnamon and cardamom
  6. Fry for 30 seconds
  7. Add the onions and fry for 2-3 minutes until the onions are translucent
  8. Add the turmeric powder and stir for another minute
  9. Add the rice to the pan, and fry for 1-2 minutes
  10. Add the stock, salt, and stir once, very gently
  11. Let the stock come to a boil then reduce the heat to low, and cover the pan with a tight fitting lid
  12. Let the rice cook – will take about 10-12 minutes
  13. After 10-12 minutes, check rice. If all the water is evaporated, turn off the flame. Keep the container covered – allowing it to sit covered for 5 minutes
  14. Fluff the rice and vegetables with a fork and serve

Chai (Tea)

Chai….a staple of Indian homes. I didn’t really drink tea while growing up. Unlike Nilesh, who comes from a family that doesn’t get moving until they’ve had at least two cups of tea. So, I’ve learnt that the best way to get Nilesh moving is to have that cup of chai ready for when he wakes up, and woah, that honey-do-list gets moving in earnest! Kidding aside, we both swear that this ginger, cardamom combination not only is a great start to the day but the ginger keeps those sore throats away! On weekends, grab a cup of chai and the newspaper and it’s the perfect start to the weekend.

Servings: 2

Ingredients

  • 1 cup milk
  • 1 cup water
  • 2 tsp tea leaves (typically, 1 per cup of tea)
  • Sugar to taste
  • For Ginger-Cardamom tea
    • 1/2 tsp finely minced /grated ginger
    • 3 green cardamom pods with seeds – crushed

Instructions:

  • In a pan on stovetop, mix water and milk
  • When mixture starts to bubble, add in the ginger and cardamom
  • Bring mixture to boil, and add tea leaves and switch off stove
  • Cover and let the tea steep for 3-4 minutes
  • Filter into a cup with a small sieve and serve

Chocolate Smoothie (Oats, Blueberries, Banana)

Healthy, filling, satisfying start to the day! No time for a sit-down breakfast but want something that’s healthy and keeps you satiated for a few hours? This perfect combination of oats, blueberries, bananas and chocolate along with some flaxseed is a smoothie packed with beneficial nutrients, omega-3 fatty acids and fiber. Perfect for an on-the-go meal!

SERVINGS: 4

INGREDIENTS:

  • 3 cups Almond Milk (or milk of choice)
  • 10 Almonds
  • 3/4 tsp Cinnamon Powder
  • 2 Bananas
  • 1/2 cup Oats (uncooked old-fashioned)
  • 1 cup Blueberries
  • 2 scoops Flaxseed
  • 4 scoops Chocolate Protein powder (I use Orgain protein powder)
  • 1/2 cup ice cubes

Instructions:

  1. Pour the Almond Milk into a blender (I use a Vitamix)
  2. Add the remaining ingredients
  3. Blend – 1-2 minutes based on your blender
  4. Pour and enjoy!


Peach oatmeal

Peaches are an excellent low-calorie snack that combined with oatmeal and a dash of cinnamon and nutmeg, makes a delicious healthy breakfast. And why a dash of cinnamon and nutmeg? Cinnamon has anti-viral, anti-bacterial and anti-inflammatory properties while nutmeg has lots of anti-oxidants and anti-inflammatory effects.

Servings: 3

Ingredients:

  • 1 cup old fashioned oats
  • 1 cup milk
  • 3/4 cup water
  • 1 tbsp maple syrup (or honey or other sweetener – you can add more based on your taste preferences)
  • 3/4 tsp vanilla extract
  • 3/4 tsp cinnamon powder
  • 1/4 tsp nutmeg powder
  • 1/2 cup Peach slices
  • 1/4 cup Granola for toppings

Instructions:

  • Boil water and milk
  • When boiling, stir oats briskly into the water/milk mix
  • Reduce heat
  • Stir in the vanilla, cinnamon, and nutmeg
  • Simmer for 5 minutes, stirring occasionally
  • Turn off the stove, cover and let stand for 5 minutes
  • Fold in 1/4 cup of the peaches, reserve 1/4 cup for serving
  • Serve the oatmeal in two bowls, drizzled with maple syrup and topped with reserved peach slices, and granola