Healthy Recipes_01

healthy-recipes_01

Healthy Recipes

Soups and juices

 

 

Apple tomato juice

Ingredients

Tomatoes 2 medium sized cut into pieces

Apple 2 medium sized, unpeeled cut into pieces
Ice cubes few
Mint leaves 12-15
Jeera powder 1 tsp
Pinch of salt

 

Procedure

Combine all the ingredients and blenderize
Pour in glass, serve chilled

 

Nutritive value

 

Energy Fat
158Kcal 0g

 

 

 

Cucumber cooler

Ingredients

Cucumbers (peeled and chopped) 2no.
Fresh lime juice 2tsp
Sugar 1/3 cup
Water 1cup
Ice ½ cup

 

Procedure

Blenderize all the ingredients in mixer.
Strain juice through stainer or muslin cloth
Serve chilled.

 

Nutritive value

 

Energy Iron Carbohydrates Fat Vitamin A
145kcal 1.3mg 10g 24 mcg C22.9 mg

 

 

Banana pineapple colada

Ingredients

Banana, ripe½ no
Fresh or canned pineapple ½ cup
Ice cubes ½ cups
Coconut extracts ½ tsp
Granulated sugar 1tsp

 

Procedure

Blenderize all the ingredients
Pour into glasses and serve immediately

 

Nutritive value

 

Energy Protein Carbohydrates Fat
120 kcal 1g 25g 0g

 

 

 

Pineapple and Lemongrass Cooler

Ingredients

Fresh Pineapple 30g, cut into chunks,
lemongrass juice 20 ml
Lime juice20 ml
Soda 60 ml

 

Directions

In a shaker,muddle the pineapple chunks,lemongrass and mint leaves.Add remaining ingredients with ice.Shake vigorously.strain into glass over some ice.Add fresh cut pineapple to garnish.

 

 

 

 

Peach Smoothie

Ingredients

2 Cup of sliced fresh peaches, or frozen peaches
1Cup of double toned milk
1 Cup of low-fat yogurt
1 Tablespoon of sugar (optional) * you can also use here splenda.
1Tup of ice cubes

 

Directions

 Blend together peaches, milk and yogurt until smooth.
Add ice cubes again blend until smooth and consistent.
Garnish with fresh fruit.

 

 

 

 

Minestrone soup

Ingredients

Marconi 10 g
Tomato puree 1cup
Carrot 1 finely copped
Onion 1 small finely chopped
Garlic3-4 flakes finely chopped
Cbbage20g
Celery one stick
Parsley or coriender1tsp
Soup cube1tsp
Oil 1tsp
Red chili powder to taste
Salt to taste
Water 3 cups

 

Procedure

Heat oil in pan add onion and garlic. Sauté it for a min.
Add all the chopped vegetables except cabbage. And cook for a while.
Add tomato puree and soup cube mixed in 3 cups of water.
Add salt and red chilies powder and mix well.
Cover and cook till vegetables are tender.
Add macaroni and cook till al dente stage.
Add parsley and serve hot.

 

Nutritive value

 

Energy Protein
133kcal 5g

 

 

Water Melon & Orange Smoothie

 

Ingredients

1 and ½ cup of deseeded, cut watermelon
½ cup plain low-fat curd
½ cup orange juice

 

Directions

Blend cut watermelon until smooth. Divide this watermelon puree into 2 glasses.
Next in blender, combine the yogurt and orange juice. Blend until smooth. Slowly pour into glasses on top of watermelon puree. You can garnish using watermelon cut pieces.

 

 

Garlicky Lentil and Tomato Soup

 

Ingredients

1 1/2 tbsp finely chopped garlic (lehsun)
1/2 cup masoor dal (split red lentil) , washed and drained
3/4 cup chopped tomatoes
2 tsp oil
1/2 cup thinly sliced onions
1/2 tsp chilli powder
salt to taste
2 tsp lemon juice

 

 

For The Garnish
1 tbsp cooked rice , optional
Method

Heat the oil in a pressure cooker, add the garlic and saute on a medium flame for a few seconds.
Add the onions and sauté on a medium flame for 1 to 2 minutes.
Add the chilli powder and tomatoes,mix well and cook on a medium flame for 1 to 2 minutes, while stirring occasionally.
Add the masoor dal, salt and 2 cups of water, mix well and pressure cook for 3 whistles.
Allow the steam to escape before opening the lid. Keep aside to cool.
Once cooled, blend in a mixer to a smooth purée.
Transfer the purée to a deep pan, add 2 cups of water, mix well and cook on a medium flame for 2 to 3 minutes.
Add the lemon juice, mix well and cook on a medium flame for 1 to 2 minutes.
Serve hot.

 

Energy Protein Carbohydrates Fat Zinc Iron
82 kcal 3.7 gm 1.8 gm 0.8 gm. 1.2 mg

 

 

Lentil Soup

 

Ingredients

2 tablespoons olive oil
1 cup finely chopped onion
1/2 cup finely chopped carrot
1/2 cup finely chopped celery
2 teaspoons kosher salt
1 pound lentils, picked and rinsed
1 cup peeled and chopped tomatoes
2 quarts chicken or vegetable broth
1/2 teaspoon freshly ground coriander
1/2 teaspoon freshly ground toasted cumin
1/2 teaspoon freshly ground grains of paradise

 

Directions

 

Place the olive oil into a large 6-quart Dutch oven and set over medium heat. Once hot, add the onion, carrot, celery and salt and sweat until the onions are translucent, approximately 6 to 7 minutes. Add the lentils, tomatoes, broth, coriander, cumin and grains of paradise and stir to combine. Increase the heat to high and bring just to a boil. Reduce the heat to low, cover and cook at a low simmer until the lentils are tender, approximately 35 to 40 minutes. Using a stick blender, puree to your preferred consistency. Serve immediately.

 

 

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