March 2013

Wednesday, March 27, 2013

Cool Cucumber Raita

Cucumber Raitha

       Raita is a healthy compliment to any meal.  A typical meal is not complete without raita.  Raita is made of yogurt combined with different vegetables and/or fruits. The combination of Yogurts' probiotics and  fresh cucumber with vitamins has a soothing affect on the digestive system against the highly seasoned foods. Variations can be made by substituting fruits and other vegetables.

Cooking  Time: 15 Minutes
Cooking Level: Very Easy
Servings: 4

AO = Anti-Oxidant
GF = Gluten Free, 
HF = High Fiber, 
HP = High Protein
J = Jain, LS = Low Sugar


1. Three cups of plain yogurt (home made or bought in stores)
2. Garden Cucumbers
3. Green Chili Chopped
4. 1/4 teaspoon salt to taste
5. 1/2 teaspoon of sugar
6. Garnish: chopped cilantro, Crushed mustard seeds, roasted crushed cumin seeds

1. In a bowl, whip yogurt with a whisk
2. Grate Cucumbers. Drain excess water
3. Roast cumin seeds and crush them with a mortar and pestle
4. Crush mustard seeds with mortar and pestle
5. Mix all the ingredients
6. Garnish with cilantro
7. Keep in refrigerator. Serve with your favorite food

Enjoy with any meal. Can be used as  salad dressing. Check our recipes for tomato and onion raitha

Nutrition Facts are for Entire Recipe.
Divide by 4 for Single Serving.

Health benefits of Cucumber

  • It is one of the very low calories vegetable; provides just 15 calories per 100 g. It contains no saturated fats or cholesterol. Cucumber peel is a good source of dietary fiber that helps reduce constipation, and offers some protection against colon cancers by eliminating toxic compounds from the gut.
  • It is a very good source of potassium, an important intracellular electrolyte. Potassium is a heart friendly electrolyte; helps reduce blood pressure and heart rates by countering effects of sodium.
  • It contains unique anti-oxidants in good ratios such as ß-carotene and α-carotene, vitamin-C, vitamin-A, zea-xanthin and lutein. These compounds help act as protective scavengers against oxygen-derived free radicals and reactive oxygen species (ROS) that play a role in aging and various disease processes.
  • Cucumbers have mild diuretic property probably due to their high water and potassium content, which helps in checking weight gain and high blood pressure.
  • They are surprisingly have high amount of vitamin K, provides about 17 µg of this vitamin per 100 g. Vitamin-K has been found to have potential role in bone strength by promoting osteotrophic (bone mass building) activity. It also has established role in the treatment of Alzheimer's disease patients by limiting neuronal damage in their brain.

    Let me know what you think by leaving a comment! I love to hear from my readers!

    Join my Newsletter here to be notified when a New Recipe has posted and receive a Healthy Cooking Tip right in your inbox!

Labels: , , , ,

Monday, March 25, 2013

Three Great Recipes That Use Onions

Let’s take a look at three great recipes that use onions!

Onions have a powerful flavor that takes center stage in just about any recipe that uses them. Onions also have some great health benefits. Onions act as an anti-septic, and can help to fight harmful bacteria. Additionally, they help to lower your blood pressure, lower cholesterol, and prevent colon cancer. Onions have a unique flavor and great health benefits, so pick up some onions and get cooking!


Wednesday, March 20, 2013

Carrot Halwa

Carrot Halwa
Carrot halwa is a north Indian treat. It is very famous and available at all Indian restaurants.  As you know Carrots are good for you, this sweet dish you will definitely love it. If You want to make it a low calorie dessert sugar can be substituted for splenda or reduce sugar to 1/2 cup. Carrots are naturally sweet in nature so reducing sugar will still make it tasty.

Cooking Level: Easy
Cooking Time: 40 Minutes
Servings: 4-5 persons
AO = Anti-Oxidant, GF = Gluten Free, HF = High Fiber, HP = High Protein

2 lb grated carrot
3 cups of  2% reduced fat milk
3 tsp ghee or clarified butter(see post for ghee)
few silvered almonds and pistachios
1 tsp ground cardamom powder
1 cup dry carnation powder or ready made khoya or mava
1 cup sugar


Grated Carrots
1. Wash and grate the carrots. Set aside.
2. In a heavy sauce pan, add 3 tbsp of ghee on a medium heat.
3. Add the shredded carrots and cook for 5-7 minutes.
4. Add milk, sugar boil for 15 minutes on high heat stirring continuously so it does not stick at the bottom of pan.
5. Add dry carnation powder/ mava/ khoya as needed.
6. Mix it well and transfer contents in glass bowl and cover with plastic wrap.
7. Microwave the halwa in microwave for 2-3 minutes.
8. Mix all the contents and microwave for another 2-3 minutes.
9. You shall notice that milk is absorbed and carrots are cooked.
10. Garnish with pistachios and almonds

Tips: Mava is available in Indian groceries stores. You may substituted for Mava with evaporated milk.

Labels: , , , ,

Monday, March 18, 2013

Three Great Recipes That Use Almonds

This week we’re going to take a look at three great recipes that use almonds.

Almonds have a nutty and somewhat sweet flavor that complements both sweet and savory recipes very well. Having almonds in your diet can help to reduce your risk for heart attack, lower your cholesterol levels, and even aid in weight loss. Thanks to their great flavor and health benefits, almonds make a great ingredient to keep around. 


Wednesday, March 13, 2013

Low Calorie sandwhich

Sandwiches are staple lunch food all over States.This low calorie sandwich is one of my favorites. Its quick,easy and so loaded with fresh veggies -every one will love it. You may use variety of produce, spices and sauces. So. one can enjoy it all year and any time.

Cooking Time:  10 Minutes
Cooking Level:  Very Easy

AO = Anti-Oxidant, 
DF = Dairy Free
HF = High Fiber, J = Jain
LS = Low Sugar

1.Multi grain Thins
2. Avacado, Onion, Tomato, Cucumber, Lettuce
3.Cilantro Chutney
4. Pesto sauce

1. Take 2 multigrain thins toasted
2. Spread thin layer of butter or cream cheese or sun dried red pepper hummus or pepper jack cheese or pesto sauce or cilantro chutney
3. Add two or three lettuce leaves, tomato slices and avocado slices.
4. You may sprinkle with sandwich masala or salt/pepper

Tips: you can vary the sandwich with use of sprouts, different spreads and vegetables


Arnold 12-oz. Multi-grain Sandwich Thins

Labels: , ,

Monday, March 11, 2013

Three Great Recipes That Use Jalapeño

Let’s take a look at three great recipes that use jalapeño peppers.

If you’re looking to add a little fire to your food, jalapeño peppers might just be the right choice. In addition to their great fiery taste, jalapeño peppers also offer some great health benefits. For starters, they can help to fight migraine headaches. They can also help to relieve sinusitis, and fight congestion. Jalapeño peppers offer a great spicy flavor and some significant health benefits making them a great addition to any kitchen. 


Wednesday, March 6, 2013

Gujarati Thali

Typical Gujarati Thali
Photo Courtesy: Ivey Mischel

The above picture was taken at a wedding in Jacksonville, Florida. This is a example of traditional Gujarati meal. Thali means collection of various dishes including sweet and sour to taste. Typically Gujarati Thali is served in a big round stainless steel plate with several small bowls for different dishes as shown in the picture to the left hand side.

The above picture of Thali consists of (clockwise):
Shirkhand: Made of yogurt, sugar, and safforn
Undhiyu: medley of all the vegetables such as beans, potato, egg plant and others
Potato and Corn Sabzi
Ameri Khaman: popular snack made of chick pea flour and sev
Cucumber and Pineapple kachumber: healthy green salad
Fired papad: made of  lentils flour and spices
 Farsi Puri: Made of whole wheat flour and may be substituted with soft puffed puri.
Patra: Made of colocasia esculanta leaves, chickpea flour, spices.
 Pulav with vegetables.
 Kadhi(outside of the plate).

Further, Gujaratis' serve desert as an appetizer instead of being served in the last. In the end freshly churned buttermilk is served known as Chaas.

Labels: , , , , , , , , , ,

Monday, March 4, 2013

Three Great Recipes That Use Spinach

This week we’re going to take a look at three great recipes that use spinach.

Leafy greens are great for your health, and spinach is an extremely versatile leafy green. It works well in a variety of recipes – it can be used in everything from salads to soups to entrees. Spinach is high in fiber which aids in digestion, maintains low blood sugar, and can help to curb overeating. Spinach also helps to keep your blood pressure down and boosts your immune system. With great flavor and great health benefits, spinach is a great addition to a healthy diet.