CHOCOLATE BANANA SMOOTHIE

It’s been long time friends i posted. Got busy with work, kids, health and house….You know how it goes…I thought it’s time for me to start again posting . Hopefully i can finish all the menus i have been saving but let me start with my receipe i did today which made my kids soo happy …

My son was craving for chocolate which usually he doesn’t. I started to think what can i make him so he gets chocolate and also healthy (for my satisfaction). Its been few days, my kids didn’t have their nuts, seeds,etc…I thought that will be good to add all these to make a smoothie. I think banana goes better with chocolate in all of the fruits. So I made this smoothie, lot of ingredients but don’t get scared it takes less than 5 min.

It’s healthy to eat as much raw as possible to get all the nutrients from them.

It turned out soo good that my son loved it and was licking as soon as i turned off the power for processor/grinder. I had to forcefully stop him to pour this into glasses for him and my daughter to drink (who is a chocolate and smoothie lover). Here you go…..

ingredients:
Nuts....Walnuts..6
        Cashews..6
        Almonds..6
        Pista...9
        Peanuts.10 (roasted)
Seeds...Sunflower seeds..1 and 1/2 teaspoon
        Pumpkin seeds....1 and 1/2 teaspoon
        Hemp seeds......1 and 1/2 teaspoon powder
        Flax seeds......1 and 1/2 teaspoon
        Chia seeds......1 and 1/2 teaspoon
Dry fruit..Dates....5 pitted
Oats....2 teaspoons..i had steel cuts on hand so i used them
Coconut water..quantity sufficient for consistency
Milk...optional also quantity sufficent for consistency
Cocoa powder  ....quantity sufficient per taste... i used  
                 approximately 3 teaspoonsful.
Banana... 3 i used ripe so had to add more cocoa.
All the above are organic ( i prefer).

Procedure:
I first added nuts, seeds, oats, dryfruit to the processor and 
grind them to fine powder as much as possible (my kids don't 
like the coarse stuff in smoothies so had to make smooth smoothie)
. Then i added cocoa powder and little bit of coconut water 
and processed again to fine paste.
In the end, add bananas and coconut water to make smoothie
to your consistency... If you want too thin (liquidy) consisten
cy add more coconut water ( i ran out of it so added 2 teas-
poonsful of milk.

That's it your favorite chocolate smoothie is right infront of 
you to enjoy....

Please leave your comments….

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Tips to cut back salt/sodium

I noticed that a lot of people have difficulty in cutting back salt  because they are so used to it for years. I think i should say they are scared to cut it out may be because of “TASTE”, “NEED FOR BODY” and so on….I tried to talk to them saying it’s necessary but not the quantity we use everyday in our lives. I think it takes time for everyone to understand that we are exceeding our body limits for salt intake……

I am trying to experiment on a lot of different cuisines to make them salt free even though you can find few with no salt …Hope i can make them tasty.

 

In the mean time, i thought i would share how “Center for Nutrition” talks about cutting back salt/sodium..

I found the pic above “A Beginner’s guide to Low-Sodium Eating” in an article of  “myfitnesspal” through pinterest and that grabbed my attention and thought it might help you….

I guess you all can try to follow these and walk towards healthiness…

 

tips-to-cut-back-salt

NO SODIUM PARMESAN SPINACH RICE

I have been lazy today since morning , having fun watching TV. Some times you like to have that free time for your self. Then after a while i realized it’s time for kids snack. They will be coming from school and i have to make the snacks or lunch because my son he doesn’t eat his lunch at school. He will be coming home hungry so sometimes i make lunch instead of snack. Today i have to make lunch because he took a cheese salad for lunch and i knew he would be really hungry once he comes home. I was thinking what to make today and i looked in the fridge for vegetables. I found a box of fresh spinach which will go bad soon if i don’t use in couple of days. I decided to do some thing with it. I checked online to find a recipe with spinach and i found a recipe with different cheeses and salt. I was disappointed first because i was trying to do something different that my kids never ate.

I said to myself,”i can make some changes to the recipe and make my own to get a new taste without salt but yummy. Huh….is it going to work? I changed a lot of recipes before for my taste. I will give it a try again…..”.

You don’t believe it was a huge success. My kids loved it. So i want to share that recipe with you….

Ingredients:
1 and 1/2 to 2 cups of cooked spinach (just steam...i don't like to 
use frozen spinach so i get fresh ones).
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1/3 cup or less diced onion ( i used yellow onion).
1 garlic clove diced.
1 teaspoon dried rosemary leaves ( i crushed them to powder).
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3 eggs.
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1/3 cup milk. 

pepper to taste.
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parmesan cheese grated ( i want to use vegan next time.. i will let 
you know how it goes).
mozarella cheese grated too.
1 and 1/3 cup cooked rice.
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1 and 1/2 to 2 tbsp melted butter.
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Directions:
Pre-heat oven to 350F. Take a pan and put in spinach, onions, garlic
on low heat covering with a lid. Mix it often so it doesn't stick to 
the pan since we don't use oil. And also make sure you cook rice too.
Almost forgot, melt butter also. At the same time, i grated mozarella
cheese since i don't have any grated ones at home. 
Once you have cooked spinach ready to go, combine with beaten eggs,
parmesan cheese and milk. Add melted butter too to this mixture. Mix
well. Pour this in a oven safe container and bake it for 25 min. In 
the last 3 to 5 min, add mozarella chesse on top. 

Now waiting for that 5 min to end felt like forever. I wanted to tas
te it to make sure kids are going to love it if not i have to make 
changes or need to cook something else.

To my surprise, it turned out so awesome to look and taste.

We need to enjoy what we eat so you can make anything you like by 
adding and deleting the ingredients you don't like to make a new one
for your taste.
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HOMEMADE VEGAN SOURCREAM OR DIP

There are lot of chemicals being used in every product. Many are becoming victims of these unnatural ingredients. As a parent, I don’t want to give these to kids and i can’t deny what kids want. I checked online and noticed that all the recipes add salt. As you know, i don’t like sodium so i gave a thought about it. I tried to few times to get to the taste but at last i acheived it. Wonderful thing is my kids loved it. After that i do whenever i need it and i don’t need to worry about going out to buy or checking for an expiration date or worry about the unnecessary ingredients (dangerous chemicals).

As soon as i say no sodium, a lot of people get panicked and say no way i am going to eat . It tastes bland. But trust me you will love it because they have natural sodium which brings in the taste. My kids stopped asking me to buy from outside. Try it you will love the taste.
sour-cream

Ingredients: 
1/2 cup soaked cashews (if you need instantly you can soak in hot 
water for 3-5 min.
10-15ml lime juice
5-10ml  apple cider vinegar
30-60ml water (quantiy sufficient to make the desired consistency)

Directions: First blend soaked cashews to a fine paste, if necessary u can 
add little bit of water. Next add lime juice, apple cider vinegar 
little by little and taste it to make sure you got the desired sour 
cream taste.
You can add powdered dill and not apple cider vinegar to make it a 
dip for veggies. 

Mixed veggie wrap

MIXED VEGGIE WRAP

serving:2 / prep time:20 min/ cook time:25 min

INGREDIENTS

Broccoli 1⁄2 cup florets
Cauliflower 1⁄2 cup florets
Carrots 1⁄4 cup grated
Onions 1⁄4 cup chopped or spring onions Green, yellow, red pepper 1⁄4 cup thinly sliced Lettuce 1⁄4 cup chopped long

Mushrooms 1⁄4 cup diced
Beetroot 1⁄4 cup grated
Coconut 3 teaspoons freshly grated
Tofu grated up to 2 teaspoons
Almonds, walnuts chopped
Beans 1⁄4 cup chopped
Flaxseed powder 1 and 1⁄2 teaspoon
Black pepper grounded enough for taste
Curry powder 2 teaspoons (for taste and essential fatty acids)

DIRECTIONS

We need to stir fry all these vegetables. Since we do not add oil we need to add them in a certain order. First add onions, carrots, beetroot to the heated pan. Sauté them. In between you might need to close with lid so that the steam inside will cook the vegetables. After couple of minutes add cauliflower, broccoli florets and sauté for 2

minutes again. Once they are half cooked or tender, add the remaining ingredients except nuts and tofu. Keep mixing so u don’t burn them. If you think the water from vegetables is not enough to cook, you can add a little buttermilk. Before you turn off, make sure there is no buttermilk in the pan. The vegetables should be wet if not they won’t taste good. Now put little on tortilla and garnish with nuts and grated tofu and make a wrap. Kids will love this delicious wrap.

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Breakfast Ideas..

The schools are starting so everybody might be busy doing the schedules for breakfast, lunches, etc … No you are not then start what’s the  delay…..Need ideas…I know you might. Okay let’s begin with wonderful breakfast ideas…

My kids love pancakes, waffles, muffins or just milk blah blah…are they healthy? Kids don’t like to say yes for eating so we, the parents need to make sure to bring them to the table with out actually making them to.  For that we need to work hard and I know it’s an add on to your to do list but we need to spare the time after all it’s the health that’s so precious…

so I decided to work on some healthy ideas but also kept in mind about kid’s happiness. Today I want to share with you.

I would love to have your ideas also to help out everyone here.

Remember I am not a fan of oil, salt, egg or basically I should say animal products. Trust me kids love these…They wouldn’t know that salt or oil or egg aren’t in there unless you tell them, they are soooo ….delicious.

Oatmeal: Very healthy because of it’s fiber content. There are a lot of kids with the constipation problem so I think this would be really a great asset. There are plenty of varieties you can make with it.

  1. Oat meal mixed with natural fruit flavors instead of unhealthy store bought flavored oatmeal packets. So easy to make them at home fresh…
  2. Oat meal smoothies with natural fresh fruits once again with simple ideas in few minutes.
  3. Oat meal with fresh vegetables and gravy and many more….

Banana Pancakes: Banana is good for health  because of its nutrients, helps constipation, most of all is easy with kids. Pancakes…you might be wondering what she said no bad stuff and now saying pancakes..Don’t worry i am making without egg in there and no flour.. So healthy yay..

Fruit Smoothies: Fresh fruits are the best for everyone including kids….Rich in minerals, vitamins, good bacteria…..As you all know the receipes for these are the same…I am working on these to replace yogurt and have no animal products…Will let you know as soon as something works out..

Vegetables : Every kid knows that they are rich in minerals , vitamins but no kid wants to eat it’s just because  they are kids…So here comes a parent to play their role to get their kids to eat. There are a lot of ways to cook these kid friendly..

More on their way keep coming back……

 

 

 

 

Snacks

Kids need healthy snacks. So how do they get them if they are not eating any meat?…It’s a false impression that meat has highest protein content but did you ever try to find out the truth. It’s proven that Lentils, beans, nuts, tofu,seeds ,leafy vegetables and many more are rich in protein,minerals, vitamins,etc..You got it right ..we have quite a lot of  options for protein rich food….Now why would you go for meat… Am i right? Ok cool let’s see what can we make for school or home so kids won’t complain…..

Nuts:

  •      First of all my favourite one is evening snack with nuts. There are a lot of nuts available but you need to know how to give them and how much to give since you know that they have essential fatty acids, mineral, vitamins, protein etc..
  • Peanuts…soaked  (5)                                                                                                               Almonds..soaked  (4)                                                                                                             Sesame seeds…soaked (1 teaspoonful)….                                                                        Seperately for atleast 6-8 hrs..
  • Cashews (3), Raisins (6), Dates (2), Figs (1), Pumpkin seeds (1 teaspoonful), sunflower seeds (1 teaspoonful).
  • Walnuts (4 to 6)
  • Pistachio (5)

Baked Veggies: Most of the veggies have almost the same procedure so you can use for your favourite veggies.

Cut the veggies into desirable shapes , edible sizes or however your kids want to. Put them in a salad bowl and mix with fresh milk cream (approx 1/4 teaspoonful for 1 cup of veggies) or sprinkle or brush them with oil (1/4 teaspoonful). Sprinkle some grounded black pepper for taste and spread them on baking sheet lined  with parchment paper and bake them. ( i used 375F for 15 to 20 min depending on they type of veggies).                                                                                                                                                                                                  Serve them with home made ranch ( i shared the receipe in my “DIPS” post). Kids will love them and trust me they will ask them to make them every day.

There is one more way to have veggies for the kids who love spices in them but no salt.

For example: 

Cauliflower 65

serving 2/prep time 12min/cook time 15-20 min

Ingredients:
cauliflower: 2 cup (florets)
pepper:1/4 teaspoon
cayenne pepper:1/3 teaspoon
ketch-up:1 teaspoon
Nando's peri-peri medium sauce:1 and 1/2 tsp-2 tsp (depending on your
                                spice levels)
cumin powder:1/2 teaspoon
garlic:1 clove (crushed)
Dill: a pinch for taste
Oregano: a pinch for taste
Cream: preferably fresh milk cream        
           1 teaspoon or ¼ teaspoon oil
Flour: 1-2 teaspoons
Tapioca starch:1/3 teaspoon
Flax seed powder: 1 tablespoon as egg Substitute
Bread crumbs: upto 2 teaspoonsful

Directions:
Take 2 cups of fresh cauliflower florets into a Ziploc bag. Add 
cream,black pepper, cayenne pepper. zip the bag and rub in between 
both palms to mix them properly.
Keep it aside for 2 min and add the remaining ingredients and rub in
between both palms to mix and leave aside for 5 minutes for 
marination.
Spread them on the baking sheet and bake them at 375F for 15 to 
20 min until they are golden brown or cooked.
Serve them with the favorite ranch or ketch up..

 

And many more on their way….