SATTU PROTEIN DRINK – VEGAN | GLUTEN FREE | DIABETIC FRIENDLY

A great protein packed summer drink tastes best when served chilled. Made from the star ingredient – Sattu, which is a staple in North Indian Cuisine, it’s also known as Poor Man’s Protein Shake. Ignore the name, because it’s nothing close to being poor in terms of nutritional benefit. Apart from being rich in protein, calcium and fibre, it also has cooling properties and helps keep your body hydrated to beat the heat.

Since Sattu contains many essential vitamins and minerals like potassium and magnesium, it reduces bloating, boosts metabolism and helps the body burn calories effectively. And therefore a tasty beverage for people suffering from Diabetes or looking to lose weight.

If you are Vegan, Lactose Intolerant or want a Gluten Free nutritious yet filling beverage, try this delicious option. Also a great breakfast drink and when you pair this with some fruits, you are good to go! And next time you feel like reaching for that bag of chips, replace unhealthy snacking with this drink.

INGREDIENTS
3 Tbsp Sattu Powder (Roasted Chickpea/Bengal Gram Flour)
1 Tsp Roasted Cumin Powder
2 Tsp Dry Mango Powder (Amchur)
1 Pinch Yellow Mustard Powder/ Cold Pressed Oil (Optional)
1/2 Lemon Juice
1 Glass Cold Water
2 Ice Cubes
2 Mint Leaves & Lemon Wedge (Optional)
Himalayan Salt/ Regular Salt

METHOD

  • In a tall glass, add in all the dry ingredients – Sattu Powder, Roasted Cumin Powder, Dry Raw Mango Powder and Salt. You can also use your blender/smoothie maker for this.
  • If you don’t have ready made Sattu Flour, you can roast Bengal Gram and then grind to a fine powder. Some stores also sell roasted Bengal Gram. If you get those, simply grind at home and there’s your Sattu Flour.
  • You can add Mustard Powder too or a couple drops of Cold Pressed Mustard Oil if you like a little zing to this. This is completely optional.
  • Mix all the powders well.
  • Add little cold water at first and mix into a paste.
  • Now keep adding little water at a time and mix well every time. This ensures there are no lumps formed and the powders don’t stick to the insides of the glass.
  • Once you have your glass filled with cold water, add some lemon juice and give it a good mix.
  • Top this with some ice cubes, a few mint leaves and a lemon wedge if you like it a little pretty.
  • You can also make a big batch of ready to drink instant Sattu Drink Powder and store in an airtight container. Use all the dry ingredients only. Then all you need to do is mix water and drink with a squeeze of fresh lemon.
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ALMOND FLOUR SAVOURY PORRIDGE| BADAM UPMA – KETO | PALEO | DIABETIC FRIENDLY | GLUTEN FREE

I always try to share easy recipes and this one is no different. Almond Upma is Keto, Paleo and Diabetic Friendly. It is also Gluten Free and Anti-Inflammatory. If you replace the Ghee with Oil, it’s also Vegan and Dairy Free making it ideal for even those who are Lactose Intolerant. Being low on carbs, those on a calorie-deficit diet and trying to lose those extra kilos, you must include this into your daily diet. Almonds make for an antioxidant rich flour, which when included in regular diet can help reduce the risk of serious health conditions like cancer, diabetes, stroke and heart disease.

I’m drifting from the recipe a little here, because I’ve come across questions on Instagram on how making recipes with Almond Flour is expensive. Ok, so first of all, when it comes to health and when you want to heal your body, you need to invest into it a little. You either spend now or spend later on medicine/hospital bills. Secondly, it is not expensive. You easily get Almonds in India between Rs. 700-1200 per kg. This lasts easily for more than month if you are planning to eat one meal everyday made from Almond Flour. Divide that by a month and well, it’s hardly between Rs. 23-40 per meal that Almonds contribute. Now think about all those junk packaged food you eat or how much you spend at a restaurant. I’m sure that those reading my blog, spend on food that’s not healthy, correct? Now compare this with Almond Flour. Does that sound expensive anymore? Thirdly, you don’t have to use this flour, if you are not suffering from an ailment you want to reverse from. In my home, it’s just me who eats this. I cook separately for the fam.

If you are just starting your new diet with this flour, of course it may take some time for you to adjust to this and completely replace your regular flours, but once you make it everyday, you’ll start loving it. I’ve tried a lot of recipes with Almond Flour, and I post only those that I enjoy eating on a regular basis. So here’s the recipe for Upma or Savoury Porridge made from Almond Flour.

INGREDIENTS
4-5 Tbsp Almond Flour
1 Tbsp Ghee/Oil (For DF & Vegan Diets)
1/2 Tsp Mustard Seeds
1 Green Chilli
1 Pinch Asafoetida
4-5 Curry Leaves
1/4 Tsp Grated Ginger (Optional)
1/2 Chopped Onion
1/2 Chopped Tomato
1 Tbsp Coriander Leaves
1/4-1/2 Cup Hot Water
Salt to taste

METHOD

  • In a wide pan, heat some Ghee. The flavour comes really good with Ghee, but if you are Vegan or Lactose Intolerant, you can use oil.
  • Crackle some Mustard Seeds.
  • Break some Curry Leaves and add this along with Asafoetida and saute for 2-3 seconds.
  • Now add the Green Chilli, chopped finely. If you are using Grated Ginger, add it now. I don’t normally add Ginger, so you can skip this.
  • Now add in the Almond Flour. You can use store-bought, but make sure it’s made with just Almonds and no add-ons. I use Leanbeings Almond Flour. Or you can make it at home – Homemade Almond Flour.
  • Make sure, the flame is on medium heat. Keep roasting the flour well, until it changes colour and darkens.
  • Once it is well roasted, add in the Chopped Onion, Tomato and Coriander Leaves.
  • Mix well and saute for a minute.
  • Also add some Salt.
  • Now carefully pour little hot water at a time, maybe 1/4 cup at first and add on need basis. Since you are pouring hot water, it can all splutter. So be careful not to burn your hand.
  • Keep continuously stirring to avoid stickling at the bottom of the pan. You’ll notice that the flour will have absorbed most of the water and the ghee will start to separate from the mixture.
  • Switch off the flame, plate it and enjoy a wholesome Almond Upma.
  • I eat this at least 3-4 times a week for dinner. This is so quick to make and a small bowl is quite filling.
  • Do like and comment below. Follow my blog for more such interesting recipes.
Before the hot water goes in. it kinda looks like this.
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STREET STYLE ANDA BHURJI | INDIAN STYLE SCRAMBLED EGGS – KETO | PALEO | DIABETIC FRIENDLY | GLUTEN FREE

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This super delicious Egg Bhurji is so easy to make and requires very basic ingredients. Ideally served with Dinner Rolls, making it the famous Bhurji Pav from Mumbai, this also tastes great with Roti or Bread. And if you are on a restrictive diet, you can have this with easy Coconut Buns (that I make at home) or simply eat as it is. A great breakfast idea, I make this at least twice a week. This also tastes exactly like the Mumbai street style Anda Bhurji, but since it’s made fresh at home with healthy ingredients and less oil, you can enjoy this recipe every now and then.

Before I forget to mention, this desi egg scrambled delicacy is Keto and Paleo Diet friendly. Ideal for Diabetic and Weight-Loss watchers, it also makes a great inclusion in Anti-Inflammatory and Gluten Free diet plans. Just replace the bread with Coconut buns and enjoy a hot plate of Egg Bhurjee!

Continue reading “STREET STYLE ANDA BHURJI | INDIAN STYLE SCRAMBLED EGGS – KETO | PALEO | DIABETIC FRIENDLY | GLUTEN FREE”

EGG BREAD PIZZA

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Another favorite breakfast egg recipe which takes just 10 mins to make, uses very basic ingredients, but tastes extraordinary. The burst of flavours from the fresh veggies and spices with the softness of bread, makes this recipe even more tempting. This recipe was invented by my mum and all the credits go to her. She named this Egg Pizza because of the round shape that resembles a pizza and also the veggies look like toppings. I lost her in 2019 and haven’t eaten this since. A few days back I was going through some old photographs and found an image of this recipe. The next morning I made this for breakfast and my husband loved it. So I’m pretty sure you will enjoy this recipe too.

Continue reading “EGG BREAD PIZZA”

BADAM HALWA | ALMOND PORRIDGE – KETO | PALEO | DIABETIC FRIENDLY

Another super easy recipe for those days when you are in no mood to cook anything for yourself or when you crave something sweet and have nothing around. And this healthy take on one of the most famous Indian Desserts, Suji Ka Halwa or Sheera, takes only about 10 mins to make. Being Keto, Paleo, Diabetic Friendly, Gluten Free and Anti-Inflammatory, almost anyone can enjoy this Halwa guilt-free. It’s super nutritious (healthy fats, fibre and protein) & packed with flavours. So do try this one out and let me know in the comments below if you enjoyed this recipe.

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Continue reading “BADAM HALWA | ALMOND PORRIDGE – KETO | PALEO | DIABETIC FRIENDLY”

PLANTAIN | NENDRAN BANANA FRY

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Plantains are a part of the banana family, but have a very different flavor profile. They have a much thicker skin and are also bigger, starchier, tougher and lower in sugar content than regular bananas. In India you will normally find them by the name – Nendran Banana, at Kerala Speciality Stores. It’s not difficult to spot one because they look different from regular bananas. They are longer and the edges are also pointier. The insides feel a little hard and not mushy. What I also love about plantains is the colour, which is a bit orange yellow like you’ve mixed in some saffron. They are also super delicious and goes without saying, they are highly nutritious as well. You can eat them just like you’ve eat a banana or you can try this recipe which my mum would make whenever we got these yummy versions home. I’ve added this to dessert category as well, because why not? It’s sweet and I think it’s a quick, healthy dessert fix anytime.

INGREDIENTS
1 Nendran Banana (Plantain)
1 Tsp Ghee/Coconut Oil
Red Chilli Powder
Salt

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METHOD

  • So these are not made from regular bananas but plantains which have a harder texture, so cooking doesn’t make them mushy. Read the top of this article and do check pictures I’ve posted for details on this variety of banana.
  • So first, we are going to peel the banana and cut them into halves. Now slice the banana into long flat pieces.
  • Line them up and sprinkle some salt and red chilli powder.
  • Heat a griddle or tava and spread some ghee all over it. If vegan, use Coconut Oil.
  • Place the side where you’ve seasoned facing down on the tava.
  • Now season the top side with some red chilli powder.
  • Flip it to let the other side brown too. Takes a minute on each side.
  • Transfer to a plate and eat it as a snack or a side.
  • You can eat this with some green chutney too.
  • The bananas are sweet and taste a little different from regular ones. The chilli powder and salt gives it a great taste. A mix of flavours 🥰
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Divyashree Mangalorkar Gupta
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CRISPY TANGY YAM FRY | SURAN FRY

Yam or Elephants Foot is a super nutritious tuber stem. A lot confuse Yams with Sweet Potatoes but one distinctive feature is that they don’t taste sweet at all. They have a hard rock like exterior and are firm and crisp from the inside (check image at the end of this post). They can be very itchy, so always be careful while handling this vegetable. With a low glycemic index, being gluten free and vegan, Yams are considered a safe option for those suffering from diabetes. The rich dietary fibre content present in yam aids in healthy digestion and the potassium content helps stimulate smooth bowel movements. With antioxidants and anti-inflammatory properties, it’s good for those suffering from arthritis and asthma. As an excellent source of beta-carotene and vitamin A, Yam helps improve hair quality and growth as well. It’s known for its anti-ageing benefits too. The list of benefits is quite long but remember that this amazing vegetable is a powerhouse of vitamins and don’t forget to make this a part of your diet, if this isn’t already.

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INGREDIENTS
250 Grams Suran (Elephant Foot/Yam)
1 Tbsp Mustard Oil
1 Pinch Asafoetida (Hing)
1/4 Tsp Fenugreek Seeds (Methi Dana)
1/4 Tsp Mustard Seeds
1 Green Chilli
1 String Curry Leaves (Optional)
1 Tsp Turmeric powder
1/2 Tsp Kashmiri Red Chilli Powder
1 Tbsp Tamarind Paste
1 Tbsp Coriander Leaves
Water (Optional)
Salt

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METHOD

  • Grease your hands first with some oil. Yam can get really itchy.
  • Peel the Yam carefully and chop into small pieces.
  • Soak in salt water for 5 mins. Using a colander, drain all the water. Also run plain water and clean them handsfree.
  • Using a dry kitchen towel, semi-dry the chopped Yam and keep aside.
  • In a deep pan, heat Mustard Oil.
  • Splutter Mustard Seeds.
  • Also add Fenugreek Seeds, Asafoetida, Chopped Green Chilli and Curry Leaves. Saute for a few seconds.
  • Now add the chopped semi-dry Yam pieces along with a little salt. Mix well.
  • Let this cook on a low-medium flame while stirring occasionally for 5-10 minutes, until they are soft and crunchy.
  • Now add Turmeric powder and Kashmiri Red Chilli Powder. Saute for a minute.
  • Also add Tamarind Paste. You can mix in a little water and then add to the Yam. Don’t skip Tamarind. Not adding this sour ingredient may cause an itchy throat.
  • Mix everything very well. Check for salt and spices.
  • Garnish with some fresh Coriander Leaves.
  • Serve hot and crisp as a side dish with Rice and Dal. Or even as a snack 🙂
  • You can also add in more water and Dry Red Chilli Paste and make it a little gravy like and serve with rotis or rice. We call this Surana Koot in Konkani/Mangalorean/GSB Cuisine. It’s on the spicier side.
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TURKISH LENTIL SOUP | DAL SOUP

Lentils are a superfood. They are great for the heart due to it’s folate and magnesium content and also makes an ideal diet for anyone trying to manage their blood glucose levels. If you are a vegetarian or vegan, make sure to consume lentils everyday in some form or the other because it’s also a great source of protein. Apart from that, they are rich in dietary fibre which takes care of your digestive system effectively. All these healthy benefits combined into this rich smooth creamy soup that’s also gluten free and vegan – something you must include in your diet.

INGREDIENTS
1 Tsp Ghee/Olive Oil (Optional)
1/2 Cup Lentils of your choice
1 Onion
1 Tomato
1 Carrot
1/2 Inch Ginger
2 Garlic Cloves
1/4 Tsp Turmeric Powder
Water
Salt
Chilli Flakes/Herbs

METHOD

  • Wash lentils of your choice until water runs clear and soak for 10-15 minutes.
  • You can use Toor Dal (Split Pigeon Peas), Masoor Dal (Split Red Lentils), Chana Dal (Split Chickpeas), Moong Dal (Split Mung Beans). Any one or a mix of 2 or all of them, whatever is available. In this recipe, I’ve used skinned dals, but you can use whole lentils with the skin too, like Moong (Mung Beans), Matki (Moth Beans), Rajma (Kidney Beans), Kabuli Chana (Chickpeas), etc.
  • In a deep pressure cooker, add washed dal with enough water. Around 2 cups.
  • Chop Tomato, Onion, Carrot, Ginger and Garlic roughly in big pieces. You can simply halve them.
  • Add these to the pressure cooker.
  • Add Salt, Turmeric and some Ghee. Vegans can use Oil or Vegan Butter.
  • Mix everything well.
  • Close the lid and let it cook on a high flame for 1 whistle.
  • Lower the flame to the lowest level and let it cook for 2-3 more whistles.
  • Switch off the burner and open only once the steam escapes.
  • Let it cool down completely.
  • Transfer to a mixer grinder and puree the cooked lentils and veggies until smooth.
  • Transfer to the same pressure cooker or another pan.
  • Add water if required and adjust the consistency as per preference. Also check for salt.
  • Give this a boil and transfer to a bowl.
  • Serve with your choice of garnishing. You can use Pepper Powder or Chilli Flakes or fresh herbs like Coriander, Mint or Basil. Even seeds like that of pumpkin, watermelon or just a little squeeze of lemon juice!
  • Tip : I make these in bulk. I have a huge pressure cooker. So I use around 2 cups of mixed lentils and right after I blend them in a mixer, I don’t add water. I simply transfer them into small bowls. Cover them with a cling wrap or lid and leave them into the freezer. When I need to serve, I simply run water or dip the bowl in water until the dal separates from the bowl and then transfer to a microwave safe bowl with some water and heat until it looks like a soup. You can also use a saucepan to do the same.
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SUJI HALWA | PINEAPPLE SHEERA | KESARI BHAAT | SEMOLINA DESSERT

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Semolina is a such a versatile grain thats made after milling wheat! Though it’s devoid of bran and wheat germ and has super high gluten content, it still is nutritious – it being a good source of phosphorous, magnesium, vitamin b-complex and low in sodium. This is one such ingredient that tastes amazing when made savoury or into a sweet dessert like this sheera! You may dislike the savoury Upma but most of you love eating this common Indian sweet dish made in almost every household for festivals and gatherings and especially served at temples too. It goes by many names (title says it all) in different parts of our country, India and is made with variations using kesar, nuts or even pineapple. It takes very little time, so those looking for a quick dessert fix, look no further! This one’s an effortless dessert recipe and you won’t have to shop for ingredients – most will be readily available in your kitchen.

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INGREDIENTS
1 Cup Semolina (Suji/Rava)
3/4th Cup Ghee
2 Cups Water
1/2 Cup Sugar or as per taste
1/2 Tsp Cardamom (Elaichi) Powder
4-5 Dry Fruits of your choice (Almonds, Cashews or Raisins)
1 Pinch Saffron Strands (Kesar) – Optional

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METHOD

  • Dry roast Semolina in a deep pan for 3-4 minutes on high heat.
  • Reduce flame and add Ghee. It may look like a lot of ghee, but you don’t eat this often. So go ahead.
  • Keep stirring for a few more minutes until the semolina changes colour to a light brown.
  • At this point you can carefully pour water into this and stir in quickly.
  • Make sure the flame is on low. Soon you’ll see that the water will start getting soaked into the semolina.
  • Add in the saffron strands, powdered cardamom and chopped nuts. You can mix saffron with a little water and then mix in so it gives a nice yellow orange tinge to the sheera.
  • Once the water is well absorbed, add in the sugar and mix everything well.
  • Cook this only until the sugar melts and immediately switch off the gas. the longer you keep, the harder the halwa will turn and you don’t want that. You’re looking for moist sheera.
  • If you are planning to make Pineapple Sheera, you can cook pineapple pieces in ghee along with nuts and add in separately roasted semolina and water afterwards, followed by sugar until everything comes together.
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