Anti-inflammatory green smoothie

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Turmeric is loaded with many health benefits. The curcumin in turmeric gives it the beautiful yellow color and spice flavor but is also a powerful anti-inflammatory and antioxidant.

Ginger has long been touted in ayurvedic and Chinese medicine for its medical properties. It, too, can ease anti-inflammation.

Full of anti-inflammatory goodness, this powerful, green smoothie is made delicious with spinach, kale, coconut water with a dash of lemon, ginger, and turmeric.

Servings: 2 servings

Ingredients:

  • 1 cup unsweetened coconut water
  • 1/2 teaspoon finely chopped ginger
  • Pinch of turmeric
  • Juice of half a lemon
  • 1 cup kale
  • 1 cup spinach
  • 1/2 cup ice cubes

Method:

Put all ingredients into a blender. Blend and serve cold. Enjoy!

Dairy-free coconut berry smoothie

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Nourish your body with a refreshing, 3-ingredient but yet antioxidant, potassium-filled dairy-free smoothie.

Servings:2 large servings

Ingredients:

  • 1.5 cups frozen berry mix (or if using fresh berries, add a couple of ice cubes ) I use blueberries, blackberries, and strawberries
  • 1.5 cups unsweetened coconut water
  • 1 ripe banana
  • Optional: a scoop of collagen

Method:

Add ingredients to blender. Blend until smooth and enjoy!

Clean Bar (Peanut Butter, Banana, Oat, Chocolate)

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Thick, chewy, oozing with goodness and made with only four ingredients, these bars come together in a jiffy. They are clean and nutritious, and devoid of artificial ingredients with the ripe bananas and chocolate contributing to the sweetness.

Cut them up into bars or squares for an on-the-go snack or a pick-me-up.

Time: 20 mins including 15 minutes bake time

Ingredients:

  • 2 cups rolled oats (optional gluten free oats)
  • 1/2 cup peanut butter
  • 1 cup ripe, mashed bananas
  • 1/2 cup chocolate chips

Method:

  • Pre-heat the oven at 350 degrees farenheit.
  • In a mixing bowl, mix all the ingredients together.
  • In a greased square glass container, pour the mix and press it into the container.
  • Place the container in the heated oven, and bake for 12-15 minutes until firm in the centre.
  • Remove from the oven and cool completely before cutting into bars or squares.

Dairy free Green Smoothie

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After some over indulging, especially over holidays, on vacation, or after a big party, you just feel the need to reset. This Green Smoothie is a delightful way to do just that and not only makes you feel good about yourself, it puts you back on track. overboard on indulgent eats and treats during the holidays, on vacation, or for celebrations, and need something to get back on track, right? That’s where my Green Detox Smoothie comes in handy

Servings: 2 large servings

Time to prep and make: less than 5 minutes

Ingredients

  • 1 cup green apple cubed
  • 1 tbsp ginger
  • 1/8th cup lemon juice
  • 2 cups greens (spinach, kale)
  • 2 cups coconut water (cold)

Method

  • Pour the coconut water into a blenderAdd the remaining ingredients
  • Blend and serve

Blueberry Banana bread

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Thick slices to have on their own or with a cup of tea. Chock-full of antioxidant rich blueberries, potassium laden bananas, this yogurt-moistened, blueberry banana bread recipe is a keeper.

Ingredients

  • 2 cups all purpose flour + 1 tablespoon to coat the blueberries
  • 1 teaspoon baking soda
  • 1/2 teaspoon baking powder
  • 1/2 teaspoon nutmeg powder
  • 1/2 teaspoon cinnamon powder
  • 1/2 teaspoon fine salt
  • 1 cup granulated sugar
  • 1/4 cup butter softened
  • 1 cup mashed ripe bananas
  • 2 eggs
  • 1/3 cup plain Greek yogurt
  • 1 teaspoon vanilla extract
  • 1 1/2 cups fresh blueberries (can substitute frozen although bread will be streaked blue)
  • Butter or cooking spray to grease 9*5 loaf pan

Method:

Pre-heat the oven to 350 Fahrenheit.

Grease the loaf pan with butter or cooking spray and set aside.

Wash and pace the blueberries in a bowl with 1 tablespoon of flour and toss to coat.

In a mixing bowl, mix all the dry ingredients together.

In a separate bowl, beat the eggs, yogurt, vanilla, and add the mashed banana to it. Mix the banana in well.

Slowly add in the try ingredients, mixing till it is all moist. Slowly blend in the blueberries.

Gently drop the mix to the greased loaf pan.

Place in the oven and bake for 45-60 minutes or until a wooden pick inserted in center comes out clean. Cool the bread for 10 minutes in the pan on a wire rack; remove the bread from pan.

Cool completely on wire rack before cutting.

Semolina (Cream of Wheat) porridge

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Semolina, or suji as it is known in India, is made from durum wheat, and not highly refined or  processed.  It is a good source of healthy carbs, protein and fiber. Also popularly known by the brand name Cream of Wheat, this is a healthy and  quick breakfast option.  As shared by a report in Times of India, semolina not only helps in providing instant energy but also boosts your metabolism in the longer run.  Due to the presence of iron, it helps in regulating and maintaining a normal blood pressure level in the body. It improves blood circulation and prevents anemia. The best part about this gritty grain is that it doesn’t contain any cholesterol, thus, it can be a good staple for people with cardiovascular diseases.

Both Nilesh and I had this as a breakfast option before school and when Nilesh’s parents would visit from India, they looked forward to Papa making it for them both before and after school. Even now, it is a nice breakfast or after-school option especially on cold days!

Time: 10 minutes.  Servings: 2

Ingredients

  • 3 tablespoons suji
  • 1/2 tablespoon sugar (or more to taste)
  • Pinch of salt
  • 2 cups milk

Method

  • In a heavy bottomed vessel, add the semolina and place on the stove on low heat
  • Roast semolina on low heat, stirring continuously to prevent the suji from burning. Should take a minute or so, and you will notice the aroma of the roasted suji. Make sure it doesn’t burn
  • When the semolina is roasted, add the milk to the vessel along with the sugar and salt, and stir until well combined
  • Raise flame to medium heat and keep stirring until the porridge thickens to desired consistency. We like it more liquid in texture so I keep stirring it for about 5 minutes
  • When the desired consistency is reached, remove the vessel from the flame and pour the porridge into a cup or bowl.

Enjoy!

Mango custard with fruit

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Fruit salad with custard. It was a given that when you went for Goan party, dessert would include a fruit salad with custard. In my home, it’s now a nice option for when the kids want a quick snack. Use low fat milk, let the fruit sweeten the sugar, and now you have a healthy snack or even breakfast option!

Custard, a creamy milk dish, was traditionally made with milk, cream and eggs. Today, the fastest (and eggless way) to make this is by using custard powder. I often buy Brown & Polson’s custard powder, as that’s what I remember my mom and grandma using. It’s easily available in Indian grocery stores and is a quick option for when the kids want something for a snack or a dessert when guests swing by. The addition of milk and a variety of chopped fruits give it a ton of nutritional benefits. For a twist, I will use unsweetened mango pulp for mango-flavored custard. I hope this becomes a regular at your home too.

Ingredients

  • 1/4 cup custard powder ( I use Brown & Polson vanilla custard powder)
  • 2 cups 1% milk (3 cups milk, if you don’t want to make a mango custard but prefer a vanilla custard)
  • 1 cup unsweetened mango pulp (omit if you just want a vanilla custard and increase milk to a total 3 cups)
  • 2 tablespoons sugar ( or reduce it to 1 tablespoon and let the fruit sweetness take centre stage)
  • Fruit for serving – blueberries, chopped banana, apple, grapes, strawberries, pomegranate arils

Method

  • In a bowl, mix 4 tablespoons of the milk with the custard powder to form a smooth plaster and set aside.
  • In a medium saucepan, boil the remaining fill on medium heat. When the milk reaches boiling point, stir in the sugar and the mango pulp.
  • Turn the heat to low, and add the custard paste and continue stirring until it thickens. The consistency should be almost like a sauce.  You don’t want this to burn so continue stirring until it reaches that consistency.
  • Turn off the heat and cool. Store in the refrigerator until you are ready to serve.
  • Serve with fresh fruits like blueberries, chopped strawberries, apples, bananas, grapes and pomegranate arils.

Easy, Healthy Granola

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Granola is an excellent source of fiber and potassium. It’s a magical, delicious mix of oats, nuts, dried fruits and maple syrup or honey. Not only is it beloved by hikers, it’s good for breakfast, a snack, or when mixed in with yogurt and berries, makes for a delicious desert. But store bought granola can be full of artificial sweeteners. Here is a super easy and yet, very healthy granola recipe. It’s sweetness comes from maple syrup (or honey) and the crunch comes from nuts. Make it your own with your choice of nuts.

Servings: 6 cups of granola

Time: 35 minutes including baking time of about 20-22 minutes

Ingredients:

  • 4 cups old-fashioned rolled oats ( or use gluten free oats)
  • 1.5 cups mixed nuts – almonds, walnuts and pecans (you can use your own combination of nuts – cashews, pistachios taste great)
  • 2/3rd cup maple syrup (or honey)
  • 1/4 teaspoon salt
  • 1/2 cup olive or coconut oil (I prefer the flavor of coconut oil)
  • 3/4 teaspoon cinnamon powder
  • 1 teaspoon vanilla extract
  • 1/3rd cup dried cranberries (other dried berries, just watch the sugar in those)
  • 1/4 cup dark chocolate chips

Method:

  • Line a large, rimmed baking sheet or pan with parchment paper while preheating the oven to 350 degrees Fahrenheit.
  • In a mixing bowl, combine the oats, nuts, salt, cinnamon powder.
  • Pour into the mixing bowl the maple syrup(or honey), oil and vanilla essence. Stir to combine so all the oats and nuts are coated.
  • Evenly layer the mix on the baking sheet and place the sheet in the oven. Set the timer for 10 minutes.
  • After 10 minutes, remove sheet/pan from oven and stir the granola so that it browns evenly. Put the sheet back in oven and cook for another 10-12 minutes.
  • Remove sheet/pan from oven and cool for an hour, as the granola will further crisp.
  • When cool, mix in the dried cranberry and chocolate chips.
  • It is now ready to be served or store in an air-tight container.
Berry yogurt with granola topping

Old-Fashioned Overnight Oats

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Oats are a nutrient-dense food. Per the United States Department of Agriculture (USDA), a half cup of dry, quick-cooking oats, contains about 150 calories, 5 grams of plant protein, 27 grams of carbs, 4 grams of filling fiber, and a few grams of fat. Oats also contain vitamins and minerals, including magnesium, iron, magnesium, zinc, vitamins, and smaller amounts of calcium and potassium. So, why not add them to your food choices? It’s not only a great option to start your day but an easy to have snack during the day. Avoid those sugar-loaded, ready-made Oatmeal packets and try one of these overnight oat recipes or even the warm oat recipes.

This Healthy Old-Fashioned Overnight Oats Recipe is a delicious breakfast that can be prepared easily and ready for a busy morning. Customize with toppings of your choice and you won’t have a reason to skip a healthy, delicious breakfast no matter how crazy your morning can get!

Overnight nights are an easy, no-cook breakfast that you can prep and keep ready for the entire week. Our favorite toppings are walnuts, almonds, banana, maple syrup, peanut butter and granola. You can also try dark chocolate chips, honey, fresh fruit.

Serving Size: 2

Prep Time: 5 minutes plus 8 hours/overnight

Ingredients:

  • 1 cup old fashioned rolled oats (or gluten-free oats)
  • 1 cup unsweetened almond milk (or milk of choice)
  • 1/2 cup non-fat Greek yogurt (for vegan – use a plant-based yogurt)
  • 2 tablespoons chia seeds (optional – but super good for you!)
  • 2 tablespoons maple syrup (or honey or sweetener like agave/stevia)
  • 1/2 teaspoon vanilla extract

Method:

  1. Mix all the ingredients in a large glass container and stir until combined
  2. Cover the container and refrigerate overnight (or atleast 2 hours).
  3. Before serving, give it a stir and add a little more milk, if desired for a thinner consistency. Add toppings and serve!

Jazz up your overnight oats with these other recipes

Apple-cinnamon overnight oats

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Overnight oats are delicious, easy to make and not just a perfect way to start the day but also very healthy! Mix, soak, enjoy!! And if you really don’t like them cold, just pop them into your microwave and heat in 30 second increments until the desired temperature is reached and enjoy!

Chopped apples, cinnamon, maple syrup! What’s not to enjoy!!

Prep time : 8 hours including overnight time

Serving size: 2

Ingredients

  • 1 cup unsweetened milk, I prefer unsweetened almond but any milk will do
  • 1/2 cup Greek yogurt (or plant-based for a vegan recipe)
  • 1 cup old fashioned rolled oats (or gluten-free oats)
  • 2 teaspoons maple syrup or honey or sweetener like stevia
  • 1 tsp vanilla extract, optional
  • 2 teaspoons chia seeds
  • Pinch of sea salt
  • Big pinch of cinnamon powder
  • 1/2 a small apple, diced
  • Toppings like nuts, granola, berries, diced apple and banana

Method

  1. Mix all the ingredients, except for the toppings in a large glass container and stir until combined
  2. Cover the container and refrigerate overnight (or atleast 2 hours).
  3. Before serving, give it a stir and add a little more milk, if desired for a thinner consistency. Add toppings and serve!

Enjoy! Make a bigger batch and it can stay in the fridge for up to 5 days

Try out some other overnight recipes here:

  1. Old Fashioned Overnight Oats
  2. Tropical Mango, Banana Overnight Oats
  3. Peanut Butter Banana Overnight Oats

Tropical Mango Banana overnight oats

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Tropical mango and banana combine to form this delicious, vegan and gluten-free overnight oatmeal breakfast.

Servings: 2

Time: 5 minutes plus 8 hours (overnight)

Ingredients

  • 2/3 cup old fashioned rolled oats (or gluten-free oats)
  • 1/2 cup unsweetened almond milk (or milk of choice)
  • 3/4 cup Mango pulp (no sugar added)
  • 1/2 cup non-fat Greek yogurt (for vegan – use a plant-based yogurt)
  • 2 tablespoons chia seeds (optional – but super good for you!)
  • 2 tablespoons maple syrup (or honey or sweetener like agave/stevia)
  • 1/2 teaspoon vanilla extract
  • 1 banana mashed
  • Pinch of salt
  • Toppings (optional) – banana slices, mango cubes, other fruits like berries, nuts, coconut flakes

Method

  1. Mash banana in a glass container with a lid
  2. Add the remaining ingredients with the exception of the toppings
  3. Stir, cover and refrigerate overnight
  4. Before serving, give it a quick stir and serve garnished with fresh banana slices and mango cubes and other toppings of your choice

Try these other delicious recipes

  1. Apple Cinnamon Overnight Oats
  2. Old Fashioned Overnight Oats
  3. Peanut Butter Banana Overnight Oats

Peanut Butter Banana Overnight Oats

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These peanut butter banana overnight oats combine all of your favorite flavors to make the most delicious, high-protein breakfast made in under 5 minutes!

Serving Size: 2

Prep time: 5 minutes plus 8 hours (including overnight time)

Ingredients

  • 1 cup unsweetened almond milk (or milk of choice)
  • 2/3 cup old fashioned rolled oats (or gluten-free oats)
  • 1 whole banana, mashed
  • 4 tablespoons peanut butter, creamy
  • 2 tablespoons chia seeds (optional – but super good for you!)
  • 1/2 teaspoon vanilla extract
  • 1 tablespoon maple syrup
  • Toppings: Crushed peanuts, banana slices, strawberries, dark chocolate morsels and nuts

Method:

  1. Mash banana in a glass container with a lid
  2. Add the remaining ingredients with the exception of the toppings
  3. Stir, cover and refrigerate overnight
  4. Before serving, give it a quick stir and serve garnished with fresh banana slices, dark chocolate morsels, peanuts and other toppings of your choice

Jazz up your overnight oats with these other recipes

German Apple Pancakes

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We stayed over at our friend Prafulla’s house one weekend and awoke to this delicious aroma wafting from the kitchen. Cinnamon, apples….was that really apple pie for breakfast?? Instead we were greeted by an oversized and very fluffy pancake baked with apple slices and drizzled with Maple syrup. And while it was not apple pie, we werw not disappointed.

This delicious and yet, simple and quick but so special breakfast has become my go to and it was great to see both my dad and Nilesh enjoy it on this Father’s day weekend.

I highly recommend this. It comes together so quickly and you will be asking yourself why you want to make individual American pancakes when this one is so easy and quick!

Servings: 4

Prep time: 10 minutes. Cook time:20 minutes

Ingredients:

  • 2 large apples (honeycrisp or gala) – peeled or unpeeled, cored and thinly slices
  • 4 eggs
  • 3/4 cup flour (no need to sift)
  • 3/4 cup buttermilk (or regular milk)
  • 1/4 cup butter
  • 1/4 cup brown sugar (or regular)
  • A pinch of salt
  • 1 tsp cinnamon powder(or per taste)
  • For serving: Optional: Maple syrup to drizzle and confectioners sugar for dusting

Method

  • Heat the oven to 400 degrees Farenheit
  • Take two 9-inch round cake pans and grease evenly with butter
  • In a mixing bowl, beat the eggs, buttermilk, flour, salt, sugar, and half the cinnamon powder
  • Layer the apple slices on the bottom of each pan
  • Pour the mix into the two cake pans distributing evenly between the pans
  • Sprinkle remaining cinnamon powder over each pan
  • Put pans in the oven
  • Bake uncovered until puffed and golden brown about 20 – 22 minutes
  • Drizzle maple syrup and dust confectioners sugar
  • Serve!

Dragon Fruit Bowl

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For those hot summer days, here’s something to cool you down.

Dragon fruit aka pitaya is a superfruit native to Central America. It is a fantastic source of fiber, magnesium and vitamin C. The perfect fruit to start the day energized or to refresh yourself at the end of a hot day.

Prep: 5 minutes        Servings: 4

Ingredients

  • 1 can (403ml) unsweetened  coconut  milk
  • 1 cup frozen dragon fruit
  • 1 banana
  • 1 cup frozen pineapple chunks
  • Sweetner of choice, as desired

Method

  • Pour coconut milk into the blender bowl
  • Add in the remaining ingredients
  • Blend 45 seconds
  • Pour into serving containers
  • Add in toppings of your choice like raspberries, almond slices, granola, banana slices, or pineapple chunks
  • Serve

Mango Chia Seed Pudding

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If you love mango and tropical flavors, this chia pudding is for you. A combination of coconut milk, combined with chia seeds and mango pulp, makes for a delicious pudding that will energize you and fill you up. A great way to start the day or a pick-me-up during the day.

Servings: 2

Ingredients

  • 1 cup coconut milk (alternatively, almond or any other milk, or 1/2 cup coconut cream with 1/2 cup milk)
  • 1 cup unsweetened mango pulp
  • 1 tablespoon maple syrup (or sweetener of choice)
  • 4 tablespoons chia seeds
  • Toppings: Mango cubes, pineapple, berries, almonds, granola

Method

  • In a large, lidded bowl, mix the mango pulp and almond milk. Stir
  • Add in the chia seeds and maple syrup. Stir with a spoon. Ensure no clumps of chia seeds remain
  • Close with lid and refrigerate for at least 2 hours or overnight
  • Top with mango chunks, pineapple, berries, granola, or nuts

Try these other chia seed pudding flavors:

Chocolate Chia Seed Pudding

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This deliciously sinful, chocolate chia seed pudding is for when those chocolate cravings hit or if you want dessert for breakfast without feeling guilty. This calls for only 5 ingredients and you likely have them already.

Servings: 2

Ingredients

  • 1 cup almond milk (alternatively, any other milk)
  • 2 tablespoons cocoa powder
  • 1 tablespoon maple syrup
  • 1 teaspoon vanilla essence
  • 4 tablespoons chia seeds
  • Toppings: Berries, almonds, granola

Method

  • In a large, lidded bowl, whisk in the cocoa powder into the almond milk, removing any clumps
  • Add in the chia seeds, vanilla essence and maple syrup. Stir with a spoon. Ensure no clumps of chia seeds remain
  • Close with lid and refrigerate for at least 2 hours or overnight
  • Top with berries, granola, or nuts

Try these other chia seed pudding flavors:

Matcha Chia Seed Pudding

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Sophie loves her matcha boba tea and was very happy when we made a matcha Chia seed pudding. Not only did the matcha powder give it it’s beautiful green color, the matcha flavor was elevated with the use of coconut cream. If you love matcha, this pudding is for you! It will energize you while filling you up.

Why Matcha? Did you know it’s full of antioxidants, can speed up metabolism, and lower bad cholesterol? And of course, chia seeds contain protein, fiber and the good-for-you kind of fat

Servings: 2

Ingredients

  • 1/2 cup coconut cream
  • 1/2 cup almond milk
  • 2 teaspoons matcha green tea powder
  • 1 tablespoon maple syrup (or sweetener of choice)
  • 4 tablespoons chia seeds
  • Toppings: Berries, almonds, granola

Method

  • In a large, lidded bowl, whisk the matcha powder, coconut cream and almond milk, making sure no clumps remain
  • Add in the chia seeds and maple syrup. Stir with a spoon. Ensure no clumps of chia seeds remain
  • Close with lid and refrigerate for at least 2 hours or overnight
  • Top with granola, fruit or nuts

Try these other chia seed pudding flavors:

Chia seeds pudding

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Something I always struggle with is what to eat as a snack or have ready for breakfast for the kids to grab quickly before school. This chia seed pudding fits the bill – it is a make-ahead, easy and yet healthy breakfast or snack option that is energizing and filling. It can be stored in the refrigerator for up to five days. And best of all, it is so good for you.

Chia seeds contain protein, fiber and the good-for-you kind of fat. Soak them in a liquid and you get this smooth, gelatinous pudding texture. Add a little sweetener, a topping of your choice like fruit or granola, and who can resist dessert, and a healthy one at that??!

I make this Chia seed pudding with simple ingredients. And then top it with granola (at time of eating) or layer it with fruit for a grab-when-you-need option. I have found that 1 tablespoon of chia seeds to 1/4 cup of milk is the ideal ratio.

Once you have this, it may soon be a go-to, so check out the links below to other chia-seed pudding options.

Servings: 2

Ingredients

  • 2 cups light coconut milk or almond milk (or cow’s milk)
  • 4 tablespoons chia seeds
  • 1/2 teaspoon vanilla essence
  • 1.5 tablespoon maple syrup (or sweetener of choice)

Toppings

  • Berries
  • Granola or chopped nuts
  • Chopped fresh mango or pineapple
  • Coconut flakes

Method

  • In a lidded container, pour in the milk. Stir in the chia seeds. Cover the container and shake well to combine. Wait for 2-3 minutes and then stir well with a spoon making sure to break any clumps
  • Add in the vanilla essence and maple syrup, and stir
  • Cover with a tight light and let set in fridge overnight or at least 2 hours
  • When serving, top with your favorite fruit, nuts or granola, and enjoy!

Other Chia Seed Pudding recipes:

Energy Protein bars

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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

Blueberry pear smoothie

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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

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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

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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

Chocolate Oatmeal energy balls

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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

Chai (Tea)

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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

Peach oatmeal

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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

Apple-pie oatmeal

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Oatmeal – one of the best choices for breakfast! It is supposed to help with weight loss, manage your cholesterol, reduce the risk of heart disease, and lower blood sugar levels. Combine that with apples and cinnamon, and you’ve got a trifecta for breakfast that is sooo healthy and good for you and helps you stay full for a couple of hours! While Nilesh and I’ve had oatmeal for breakfast for a while, I’m trying some combinations to entice the kids with a healthy breakfast as they rush out of the door at 6:45am!

The sweet aroma of apples with cinnamon baking wafts through the air as the kids wake up and get ready for school. If that doesn’t tempt them with breakfast, nothing else will.

SERVINGS: 2

INGREDIENTS:

  • 2 sweet apples -cores and evenly sliced
  • 1 tsp cinnamon powder
  • 2 tsp honey (alternative is 2 tsp maple or agave syrup)
  • 1 tsp lemon juice
  • 1 cup old-fashioned rolled oats (GF for gluten-free eaters)
  • 2 cups water ( or 1 cup water and 1 cup regular milk or unsweetened almond milk)
  • 1/4 cup chopped almonds, or walnuts
  • 4 whole dates (finely chopped)
  • Optional: Flax seeds, chia seeds, brown sugar

METHOD:

  1. If using the oven:
    1. Pre-heat oven to 375 degrees Fahrenheit
    2. Toss the apples with cinnamon powder, 1 tsp honey and lemon juice
    3. Line a baking pan with parchment paper and lay apples flat on the pan
    4. When oven is ready, put pan in the oven, bake the apples for 5 minutes
    5. When 5 minutes is up, remove pan from oven, roll over parchment paper to create a box so the apples are in a sort of “pocket” to trap in moisture. Place pan back in oven and cook for 15 minutes more until soft.
  2. If using the stove-top:
    1. Add the apples, honey, and sprinkle in the cinnamon and lemon juice. Cook for 2-3 minutes until the apples are softened
  3. Making the oatmeal:
    1. In a small saucepan over high heat, add oats, and water(or water/milk or milk only). When it comes to a boil, reduce to low-medium heat and cook until thick and creamy to a desirable consistency
    2. Once think, remove from stove top
  4. Serving:
    1. When oatmeal has cooled slightly, arrange 4-5 slices of baked apples in bottom of a serving bowl. Top with oats. Add 1/3 cup of the apple slices as topping to the oatmeal along with 1/2 the nuts and a drizzle of the honey
    2. Other toppings may include flaxseed, chia seed, brown sugar

Acai-Blueberry Bowl

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Acai berry bowls continue to be the Instagram rage and I just had to check it out when I saw a Acai Puree packet at Trader Joe’s. The acai (ah-sigh-EE) berry is a grapelike fruit harvested from acai palm trees, which are native to the rainforests of South America. Like other berries, acai berries contain antioxidants and fiber. Widely touted as a super fruit, it’s a very healthy way to start your day or even have as a mid-day snack.

Ingredients:

  • 1 packet Trader Joe’s Unsweetened Organic Acai Puree – 3.52 oz packet
  • 3/4 cup Frozen Blueberries
  • 1 medium Banana (keep aside a couple of slices for topping)
  • 3/4 cup Unsweetened Vanilla Almond Milk
  • 1 scoop Vanilla Protein Powder (optional)
  • 1 tbsp Chia Seeds
  • 1/4 cup non-fat Greek Yogurt
  • 1 tbsp Honey or 2 Medjool dates (or more, depending on sweetness desired)

Method

  1. In a blender (I use a Vitamix), add the unsweetened almond milk, acai puree, blueberries, protein powder, chia seeds, honey/dates and Greek yogurt.
  2. Blend until smooth (adjust almond milk and honey/dates, if needed)
  3. Scrape mixture into bowl
  4. Top with remaining banana slides
  5. Grab a spoon and dig in