Crispy Healthy Granola Bars

My family sometimes loves to substitute their regular breakfast with a rich nutrition bar and a cup of milk. I didn’t mind so much ….until today….I just went through the ingredients ….and whoa!! I was in for a BIG surprise…..HYDROGENATED VEGETABLE OIL? Really?

Hmmffffff…….there goes another of my easy quick fix for a late morning when we have to rush to work.

So? I made some of my own. After getting back from work, I tried this out….and it turned out yummier and definitely a lot healthier.

Need

Pitted and ground dates – 1 ½ cups

Broken oats flakes – 1 cup ---- ROASTED (you’ll love the nutty flavor)

Corn flakes – ¾ cup ----- crumble between palms

Milk – 1 ½ cup

Chopped roasted nuts (walnuts, almonds, cashew, sunflower seeds, sesame, you pick J ) – ¾ cup

Dried cranberries (you can use any kind of raisins) – ¼ cup

Cinnamon ground – 1 ½ tsp

Balck pepper ground – 1 ½ tsp

Salt – ¼ tsp

Oil – just enough to grease the baking sheet

Optional add-ons – chocolate chips, fruit candies

The super easy process

1.    Take the date and milk in a saucepan and simmer until the mix forms a smooth somewhat runny paste

2.    Take off flame and add all the rest of the ingredients and mix

3.    Line a baking tray with foil or baking sheet and grease the sheet with oil / butter. Spread the mixture over the sheet. You can make it smooth and square in order to get neat bars. I leave it messy….as long as I have smoothened the paste on top. Saves me time J

4.    Bake in preheated oven at 400 degree F for 5 minutes, then at 100 degree F for 1 hour.

5.    Cut the bars and cool. Store in an air tight container.

I made 40 mini bars in this batch. This would average to a max of 30 calories per bar. J Hurray!!

Spicy Buttercup Squash Cookies

Need

1 cup buttercup (or acorn) squash – Roasted and mashed

1 ½ cup whole wheat flour

¾ cup oats

1 ½ tsp grated ginger

2 tbsp grated coconut

2 tsp ground cinnamon

¼ tsp ground nutmeg

¾ tbsp coarsely ground black pepper

¾ cup dark brown sugar

2 tbsp honey

1/3 cup chopped raisins (dried cranberries taste great too), 1/3 cup chopped nuts (your choice)
[I use lots of chopped walnuts and flax seeds..'coz they are good sources of ALA (omega 3 fatty acids); toss in some chopped cashews ... which with the coconut are good stuff for lactating moms]

2 tsp baking powder

1 tsp baking soda

¼ tsp salt

1/3 cup oil

¼ cup milk

To make

In a large mixing bowl, mix oil, honey, and sugar until frothy. Add squash and mix well.

Sift together the flour, baking soda, baking powder, and add to the mixture along with the spices. Stir well until everything blends in well. Stir in raisins and nuts. Spoon onto cookie sheets spacing cookies 2 inches apart.

Bake for 15-20 minutes in a preheated oven (375 deg F / 190 degrees C) until cookies are golden.

Chicken Fajitas

This is one quick recipe....super easy and superhit for sure. It's very hard to fail this recipe....if you give a little love to your magic wok :)
Serve as dinner with tortillas and some guacamole or tomato salsa, as a pasta side, or as a yummy burrito filling....and enjoy as everyone slurps it off their plates.
Here's how you make it!

Need:
250 gms Chicken breast pieces - diced or sliced into 2x1" strips
Capsicum/bell peppers - 2 medium - seeded and sliced 1/2" thick lengthwise
Onions - 2 medium - diced into 1" cubes
Cherry/grape tomatoes - 5-6 - halved
1 Jalapeno pepper - sliced
Black pepper powder - 1 tbsp
Cumin powder - 1 tsp
Garlic - 1 clove - chopped finely
Olive oil - 1 tsp
Honey - 2 tsp
Salt to taste

To cook:
Marinate the chicken in the juice of 1 lime, honey, salt, cumin, and black pepper for 20 mins
On a hot wok spray on some olive oil and saute the garlic till golden brown.
Now transfer your chicken with the onions to cook on med-hi heat for 2 mins.
Keep turning your chicken and add the peppers to cook for another 6 mins.
The honey will start burning if u don't give some love to your wok :) ...so no running 5 min errands while the fahitas cook!

Serve as suggested above ....or just pop something else with these good boys ....they're super

healthy :)

Here's a snapshot of some yummy vegetarian fajitas - added soya nuggets with all my veggies....enjoy!

My cuppa chocolate brownie - guilt-free

Here's my easy-peasy, guilt-free, instant choco brownie. The spark in this recipe is that in spite of it being extremely easy n convenient, it is super-healthy. This, with a cup of milk can be your kid's weekend breakfast. The whole deal is DONE in 5 mins or less; we don't need a whole lot of ingredients; n to top it all we can make it as healthy as we want it to be or as junkie as the party demands :) So...here we go

Need:
A big-enough cup
2 tsp butter (You can go up to 2 tbsp...for a very smooth n moist cake)
1 tbsp brown sugar (this makes a low sweet brownie...u may adjust sugar as per your taste)
1 egg
1/8 tsp baking powder
1 tbsp cocoa powder
Few drops vanilla essence/extract
Flour mix: Here's the trick....we need 4 tbsp of flour (or the likes) for this recipe. You can mix n match....feel free to experiment here....it only adds to the excitement. I am presenting here my healthy version:
3 tbsp whole wheat flour
1 tbsp rolled oats (large flakes)
[Alternatively you can use 4 tbsp all purpose flour to get that gourmet experience to serve in a party.]

Procedure:
Melt the butter in the cup on high in a microwave - takes 20 secs
Mix in the sugar and vanilla
Add the egg and beat well
Gradually fold in the flour mix and cocoa powder
Now take your stirrer/spoon out and pop this awesome cup into the microwave oven. Cook on high for 1 minute. Allow standing time for another minute. Take out the brownie and test with a slim knife - if it comes out clean...we're done. Else add another 10 secs in the oven.
Now pop the brownie out on a clean plate ..... it comes out great!
To garnish: You may sprinkle on top some hot chocolate powder/ icing sugar and serve warm with milk/tea/coffee :)
[might consider tossing in some chopped walnuts and dried cranberries for added health benefits]
Enjoy!

Paneer Makai Channa Masala

This is an amazing lactation recipe. Methi/fenugreek is an amazing herbal aide for lactating moms. The effects are well researched and established, and methi has been accepted as a safe bet for lactating moms. While the seeds are extremely effective and can sometimes lead to overproduction ( experienced it myself...and wow...was that painful!) the herbs have milder and more pleasant effects. Here's a punjabi inspired recipe which is just enough spicy, however not using the strong red chili powders and flakes ...that are not good for new moms :) The paneer adds the necessary protein to the dish and when served with brown rice, chapatis (Indian bread), whole wheat tortillas, or parathas, alongside a healthy green salad can complete a power-packed dinner.

Need

100 g malai paneer – coarsely shredded

3/4 cup chickpeas or channa – soaked well and boiled (medium soft – I microwave it in water, covered and at fullpower, for 10 minutes)

½ cup Sweet corn boiled (microwave similarly for 3 minutes)

1/2 cup milk

1 capsicum – finely diced

1 medium-large onion finely diced

1 medium tomato – finely diced

4-6 green chilies – chopped

¾ “ ginger – ground/shredded

1 tbsp Kasoori methi – dry roasted and coarsely ground in hands 

1 red chili – whole

1 bay leaf

6-8 pepper corns – whole

½ tbsp. turmeric powder

½ tbsp. red chilli powde (optional)

1 tsp each of cumin and coriander powder (optional)

Salt & sugar to taste

To make

Heat 1 tbsp oil in a skillet, add whole red chili, pepper corns, and bay leaf and leave for 1 minute (stirring if required). Now add the onions and let it get translucent (stir occasionally to prevent burning at the bottom). Now sprinkle 1 tsp sugar on top and let it caramelize (1 minute). Now add the tomatoes and green chilis and let it soften. Mix in the ginger and then capsicum. Stir and mix in the chickpeas and corn. Add the remaining spices (except kasoori methi); cover and cook on medium-high heat till the chickpeas are done.

Now lower the heat and add paneer. Check seasoning, and mix well. add milk and mix again. Now crumble the kasoori methi on top, mix well again, and turn off heat.

Serve hot with rotis or paratha.

Note: After adding paneer the mixing should be done gently. Else the paneer will lose its shape and get mashed in.

Chicken Shred stew with Veggies, Spagetti, and Avocado Salsa

Need

2 boneless, skinless chicken breasts sliced into 1” strips

Olive oil

1 small-med red onion finely chopped

2 tablespoons lemon juice (fresh squeezed)

1 jalapeno finely chopped

1 avocado, pitted and coarsely mashed (use a fork for chunky effects)

A handful of cilantro - minced with 1 green chilli

Sphagetti

Coarse salt to taste

To Roast - Veggies of your choice (I like bell peppers, Jalapeno peppers, baby carrots, french beans, sometimes tomatoes, zucchini squash, and onion chunks)

Preparation

Chicken: In a small bowl, combine 1 teaspoon salt, 1 tbsp lemon juice, and mix in the chicken. Keep aside for ½ hour.

In a pan, heat oil and toss in minced garlic until golden. Now add chopped onions and ½ tsp sugar. Stir occasionally until golden brown. Now add in chopped tomatoes (about 1&1/2 tbsp and let it soften over medium heat. Now add the chicken with marinade, add a little water if required, and cook until the chicken is done. Toss in some chopped jalapeno pepper and turn off the heat.

Avocado Salsa: Take a medium bowl, combine chopped tomatoes, jalapeno,  and lime juice; set aside. Just before serving, fold avocado chunks into above mixture; season with salt and pepper.

Veggies: Toss in olive oil and salt and roast in preheated oven at 180 deg.

Pasta: Toss in minced garlic in heated olive oil. Add boiled sphagetti with about 1 tbsp of its own stock (u must add salt while boiling the pasta). Now mix in the minced cilantro. Add salt and serve hot with all the above.

Spicy Rainbow Trout Platter with Greens and Peppy Mango Salsa Dip

Preps:

Rainbow Trout: Marinate in salt pepper and lime juice for at least 1 hour. Now broil the trout in high heat for ten minutes. Turn the pieces once in between for even browning. Shred and keep aside.

Veggies:

Dice and semi-cook one potato, season with salt, and keep aside

Cut french beans into pieces 1” long (blanch if you have the harder variety)

Cut carrots into 1” sticks, chop spinach

Peppy Salsa:

Chop 1 red mango (or totapuri, or kancha meethe aam – India) and green chillies, season with salt and a pinch of sugar and keep aside. In m/w oven, temper oil with smashed mustard seeds for a minute. Add in the mangoes and cook till tender. Let cool then blend.

Finish:

In a skillet heat olive oil, splutter mustard seeds, add potatoes and fry till golden. In a cup whisk in white vinegar, salt and pepper and add to the potatoes. Also add shredded trout and remaining veggies (except carrot). Cook for 1 more minute until the greens are just tender.

Serve with fresh toasted bread, carrot sticks, your peppy salsa dip, and mustard sauce (optional).

Avocado Melt Sandwich

This has been my occasional day-time snack to curb my hungry little baby inside :) I think she? he? well IT :p likes the rich avocado and the mustard zing :) I am a cheese addict, so I indulge in the low fat versions. This is a super easy recipe and looks appetizing too... well the pic is not the best today though!

Need

2 multigrain bread slices (preferably a coarse variety)
1/3 ripe avocado, peeled, pitted, and sliced
5-6 small slices of a ripe tomato (no pulp)

1 slice of orange cheddar cheese (or grate a 1”cheese cube to use)

5-6 slices of jalapeno pepper

½ tsp mustard sauce

Preparation:

Lightly toast the bread.

Layer 1 slice of bread with 1/3 of the cheese (coarsely torn up to cover the slice), avocado, tomatoes, and jalapeno. Layer with some more cheese on top. May add salt and pepper for added seasoning (I skip it - cheese n mustard sauce are enough for me).

Layer the remaining cheese on the other slice of bread.

Now, broil the sandwich halves for approximately 2 to 3 minutes or until the cheese melts. Cover the sandwich, garnish with mustard sauce and enjoy!