Showing posts with label Healthy Food. Show all posts
Showing posts with label Healthy Food. Show all posts

Saturday, January 5, 2019

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Granola bar recipe

Granola Bar
Granola Bar
Granola bar or Energy bar are now-a-days is very common among everybody specially sports persons. These bars have lot of good calories which boost up instant energy. These bar are the mixture of lot of cereals, seeds, nuts, berries jaggery etc. Before start the recipe of the granola bar let us see the benefits of the ingredients used in this bar.
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Benefits of Almonds  
Granola Bar - Almonds


Almonds are high in calcium and also in fibre. It also contains Vitamin E and magnesium. Highest in calcium of all nuts. Its also help in lower cholesterol and reduce the risk of heart disease, and can help protect against diabetes.

Benefits Of  Cashew nuts

Granola Bar - Cashew Nuts

Rich in iron, high in magnesium (more than almonds). Cashews help prevent cancer, promote a healthy heart and strong bones, and also are good for your skin and hair.

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Benefits of Pista/pistachios
Granola Bar - Pista
Pista had lots of health benefits. It helps in blood purify. If you consume pasta in your daily diet it makes your eyes and brain strong and healthy. It also controls your cholesterol and also prevent from cancer.

Benefits of Raisins
Granola Bar - Raisins

If you include raisins in your daily diet routine, then it gives you lots of health benefits. If you feel tired then eat raisins as it contains a lot of carbohydrates and fibre. It also gives you instant energy. If you are suffering from anaemia than eat raisins daily as it helps to make blood. Raisin also  give you relief from a dry cough and constipation.

Benefits of Dried Dates
Granola Bar - Dried Dates

Dried Dates improves your digestive system as they are full of fibers but not consume more than 3-4 daily because they are high in calories.It also give relief from constipation.Dried dates are rich source of calcium which help to keeps your bones and teeth strong.They are also a rich source of natural sugars(glucose and fructose) and helps to increase your instant energy and stamina of your body.

Benefits of Pumpkin seeds
Granola Bar - Pumpkin Seeds


Pumpkin seeds helps to heal the wound faster. It also help to increase immune system of body. Due to rich source of magnesium it keeps our bone healthy and strong. It also keep skin and eyes healthy.

Benefits of White sesame seed
Granola Bar - White Sesame Seed


The potent nutritional benefits of sesame seeds include their ability to prevent cancer, improve heart health, lower blood pressure, build strong bones,  and prevent diabetes. They also help cure sleep disorders, improve digestion, reduce inflammation, boost respiratory health, and aid in dental care.Sesame seeds are a rich source of natural oils, lignans, antioxidants, protein, dietary fiber, and minerals like calcium, iron, potassium, phosphorus, and magnesium. They also contain thiamine, vitamin B6, folate, zinc, copper, riboflavin, and vitamin E.A half cup of sesame seed contains approximately three times more calcium than half a cup of whole milk.

Benefits of Oats
Granola Bar - Oats

Oats are low in calorie and fat hence they are good for heart. They are rich in fibres so helps in digestion and helps in weight loose.It also controls diabetes and high blood pressure. It also increase immune system of body.

Benefits of jaggery/ gur

Granola Bar - Jaggery/Gur

Jaggery or gur helps in purify the blood, also helps in fight cold and flu.It keeps our liver healthy and fights constipation. Jaggery or gur rich in iron so it also helps to increase blood in our body. It also prevent burning sensation in Stomach.It also help to keep intestine healthy and prevent joint pain also. It also keep your energy level high. If you want to lose your weight, then included jaggery in your daily diet instead of sugar.

Granola Bar Recipe:
Prep Time: 40-50 minute
Cooking Time: 10- 15 minute
Total Time:   60 minute
No of bars:  5 [250 gm ]

Granola Bar Ingredients:
Almond - 16 gm.
Cashew nut - 15 gm.
Pista - 13 gm.
Raisins - 5 gm.
Dried Date - 25 gm.
Pumpkin Seeds - 6 gm.
White Sesame Seed - 12 gm.
Oats - 1 cup
Jaggery/Gur - 80 gm.
Khajur - 30 gm.

How To Make Granola Bar:
1. Finely chop all nuts - almonds, cashew nut, pasta, raisin, dried dates, khajur and
    gur/jaggery.
Granola Bar - Chopped Nuts

2. Dry roast oats, nuts-almonds, pista, cashew nut separately in a kadhai/heavy bottom pan.

Granola Bar - Roasted Oats

Granola Bar - Roasted Nuts
3. In another heavy bottom kadhai pour 5 tbsp water and then add jaggery.

 4. Melt jaggery on a low flame till the melted jaggery turns glossy and thickens.
Granola Bar - Melted Jaggery
5.   Check the consistency by dropping syrup to a bowl of water, it should form hard and cut with a          snap sound.
6.   If the sound comes, then switch off the flame otherwise boil for an  another 1-2 minute.
7.   Then add, ghee in a melted jaggery syrup and then add oats all nuts and khajur.
8.   Immediately pour the mixture onto a greased plate or over butter paper.
9.   Then rolled the mixture with a greased rolling pin into a slightly thick block.
10. Allow to cool for a minute and when its still warm cut into pieces.
Granola Bar

11. Lastly, store in an airtight container once cooled completely.
Notes:
  1. Add sugar instead of jaggery, just caramelized the sugar and mix all the nuts.
  2. Add nuts of your choice.
  3. You can also add different cereals like muesli, cornflakes, rice puff etc.
  4. Add seeds like flax seeds, melon seeds, dried cranberries.
  5. Always chopped the jaggery into small pieces so that it melts immediately and cooks evenly.

Wednesday, February 21, 2018

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Healthy colourful veggie three bean salad recipe

Ingredient-

Chickpea(Kabuli chana)-1 cup
Bengal Gram(Kala Chana)-1 cup
Kidney Bean(rajma)-1/2 cup
Onion-1(medium)
Red cabbage-1/2
Salad leaf or lettuce leaf
Tomato- 1
Red and yellow pepper-1 small each
Mushroom- 150 gm
Broccoli-7 florets
Salt- according to taste
Mixed herbs-according to taste
Green chili- 2 to 3
Garlic powder- 1 Tsp
Black pepper powder- 1/2 Tsp
Oregano-according to taste
Coriander leaves-handful
Apple cider vinegar- 6 ml.






How to make
  1. Soak all three beans overnight.
  2. Boil beans in a pressure cooker till seven whistles
  3. In a big mixing bowl add all ingredients and spices along with vinegar and beans.
  4. Leave this salad for 10 to 15 minutes so all ingredients mix well with vinegar.
Note
  1. You can also add other beans like cow pea, soybean, whole green moong or any other whole pulse of your choice
  2. Also, add any vegetable of your choice  like beetroot, carrot, red radish, capsicum
  3. You can also add paneer to make it more healthy and nutritious

Wednesday, February 7, 2018

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Healthy Banana oats and peanut butter shake recipe

Cusine- Indian
Course-Breakfast
Prep time-5 to 8 minute
Serve- 1 large glass

Main Ingredient-Banana and oats

Ingredients:

Ripe Banana-2 medium size
Rolled oats-1/4 cup
Milk(room temperature)-1 cup
Peanut butter-1Tbsp
Raisin and almond(mix)-2tbsp
Sugar-optional (you can also make without sugar)



How to make
  1. In a blender or in a mixing jar, add all ingredients and whisk for 1-2 minute or  until all ingredients mix well
  2. Pour into a glass and enjoy with your favourite toppings 
  3. You also add some whipping cream to make it more creamy
  4. Instead of oats you also add muselli
  5. I never add any sugar to this type of shake as it already has natural sweetness of banana and add raisin but if you like you add sugar
  6. In summer season you also add yoghurt instead of milk to making it more healthy and refreshing

Health benefits of banana and oats
  1. Combining oats and banana in your diet especially in breakfast either in form of a shake or in form of porridge gives calories in form of carbohydrate, protein. and high in fibre.
  2. It also helps in reducing weight as it likely to keep you feeling full  for longer and reduce the desire to snack before lunch
  3. Banana is a rich source of potassium which helps to maintain the regular heartbeat and proper water balance in the body.

  


















Wednesday, January 10, 2018

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Beetroot aloo tikki recipe

Healthy & spicy beetroot aloo tikki with white sesame seeds. You can enjoy this as morning or an evening snack. See the below video.

Serving 6 tikkis with mentioned ingrediants in the video.