Recipes

Cranberry Orange Granola Bars

March 19, 2018
Cranberry Orange Granola Bar
Serves 8 bars
Equipment
Oven
Prep time
10m
Cook Time
20m

These chewy granola bars lean towards some elegant flavours with the help of fresh orange zest, cranberries, pistachios and cacao nibs.

You can use either regular unsalted butter or almond butter. I normally use organic honey, but for a vegan option, you can replace with equal amounts of palm sugar.

 

This recipe is brought to you courtesy www.kitchentherapy.in

Iced Carob Milk

March 11, 2018
iced carob milk
Serves 1
Equipment
Blender
Prep time
5m

Here is how I ended up making this yummy, healthy iced carob milk. I had been trying to get on the wagon for the last 2 months, when I realized I desperately need a caffeine fix at 4 PM. I tried different things to help me fight off the sluggishness from caffeine withdrawal, but in vain. One day, I made a firm resolve in my mind and promptly took a nap from 3.45 PM to 4.30 PM. At least I didn’t have coffee.

Then I chanced upon carob. I read about all the benefits it offers and decided to give it a try. This iced carob milk was so flavourful that I forgot all about my need for coffee! I thought of topping it with some vanilla ice cream to complete the cold coffee look but decided against it. I had the same thing for the next 5 days and realized I am sleeping much better at night, because there is no residual caffeine in my system.

Carob has many health benefits like boosting metabolism and heart function. It is also rich in minerals, vitamins and antioxidants. So a single serving of carob powder will give you a nutrition boost.

Sunflower Seed Butter

February 27, 2018
sunflower seed butter sun dried tomato
Serves 2 Cups
Equipment
Blender
Prep time
30m

I learnt about the Fibonacci sequence in college. I read that the seeds of a sunflower, the spirals of a snail’s shell and even the scales of a pineapple are almost always arranged in this sequence. Math in nature! Amazing! So I was just reading about sunflowers, their seeds and uses on the internet. I came across sunflower seed butter and my interest was piqued! I straight away purchased a bag of raw and shelled sunflower seeds and we totally went wild experimenting with them.

First we simply munched on them because they were so yummy. Then I roasted them on a pan, with some ghee and salt. They literally vanished right in front of my eyes!

I had missed a vitamin dose of my son. The lady there told me to give him vitamin rich foods. If he is eating sunflower seeds, then I don’t have to worry about him getting vitamin deficiency 🙂

Sunflower seeds are a nutrient powerhouse. They are rich in vitamins, minerals, proteins and essential fatty acids. Not only do they help control cell damage, improve metabolism but also have a calming effect on the mind and body.

I finally decided to make the sunbutter before we finish all the sunflower seeds. At our home, we love everything flavoured. So I decided to make sunflower seed butter with garlic and sunflower seed butter with sun dried tomatoes. You can add any herbs that you like.

Carob Nut Butter – Healthy and Nutrient packed

February 24, 2018
carob nut butter
Prep time
30m

Recently, I was at the store to buy our monthly stock of nut butters and jams. As I was going over the ingredients, I kicked myself (mentally) for buying something with so much salt, stabilizers and hydrogenated oils. I put it all back (the nut butter, not the jam – that is a skill I have yet to acquire) and decided to make my own!

A little reading on the how of the process and I decided to make Carob Apricot Nut butter or Carob ‘Nutella’. This nutty, chocolate-y nut butter turned out so much better than any store bought ones I have ever had. I wondered why I didn’t try this earlier. Moreover, it is sugar free and caffeine free, the two things that make me happier when my son devours it.

Almost everyone loves spreads, especially kids. Our family is no different, be it a jam or nut butter or a chutney. As a working mommy, I find it easier to just slap a load of my son’s favourite spread on a chapati or a whole wheat bread and call it a snack. It is filling and nutritious. I gifted a friend with IBS a jar of my homemade carob apricot nut butter, because it is gluten free. He was very happy because he could finally savour something close to nutella!

Carob apricot nut butter goes well with crackers, as a spread on breads or as a dip with apples. You can serve it to your guests and bask in glory when they go wow.

Word to the wise. You may have to make a big batch as it is difficult to stop eating once you start!

Nutritious Whey Protein Crepes

February 20, 2018
whey protein crepes
Serves 2 Crepes
Prep time
5m
Cook Time
5m

I recently saw a movie, where Batman uses a dehydrator to shrink food in size. He says this allows him to eat high calorie and nutrient filled meals on the go. Well, that is an idea. Here is a simpler way for you to have a quick, filling and nutritious meal – Whey Protein Crepes.

You can whip up these high protein delicacies in minutes. And they are very filling (we know 😉 ). So you will be having a healthy meal that will make your mother happy. Also, a few tweaks here and there and you have added your own flavour to these whey protein crepes.

I recently made these for breakfast on Sunday and boy did they vanish from the plates! We are more into savoury breakfasts, like poha, dosa, upma etc. But these whey protein crepes were a pleasant change and are something we can have on a regular basis.

The whey protein powder I used is unflavoured, so you can also make savory whey protein crepes, or simple crepes to go with a quick stir-fry, like mushroom and baby corn or french beans and onion (these two happen to be my favourites!)

What surprised me when I first started using whey protein powder is that it is not just useful for athletes and fitness enthusiasts but can also be used for weight loss. When paired with fruits and/or milk (dairy, coconut, almond, soy) to make smoothies (recipes coming soon!), it is very filling and can aid in weight loss, with exercise and some self-discipline 🙂

Coconut Flour Carrot Balls

February 17, 2018
coconut flour carrot balls
Serves 8 medium sized balls
Prep time
45m

Ever since we came to Goa, I have seen the coconut being used in so many ways. Right from when it is taken down from the tree to the time it is consumed as sol kadhi or used in a fish curry. I am amazed by everything that it gives us. Coir, fresh/dried coconut meat, coconut milk and coconut flour. And it goes so well in all dishes, be it sweet or savoury! I have become a full fledged coconut fan.

I came to make these coconut flour carrot balls when my son refused to touch the carrot halwa that I had made. (Hubby and I loved it and devoured it.) We make it a point to make carrot halwa at least 2-3 times, when carrots are in season. It is almost a tradition. But this time I had to give it a tasty twist.

Instead of regular flours like semolina or bengal gram flour, I decided to use coconut flour because I am a coconut fan. (Did I mention that already? 🙂 ) And oh boy did it do its job! It added so much flavour to the already yummy and sweet carrots. My son was eating the mixture right from the mixing bowl! Mission accomplished! I didn’t even have to roll it into balls at that point, but did it anyway.

With these coconut flour carrot balls, I managed to not only feed him carrots but also dates, which he has a love hate relationship with. You can add more dried fruits, nuts and seeds to suit your palate. Its like a ball of nutrients all rolled together. They also make for a guilt-free post-meal dessert, or when you simply want something sweet to munch on. They are very soft and chewy and juicy.

coconut flour carrot balls

These coconut flour carrot balls also make for a good and healthy dessert at a party. You can make them in advance and serve with 2-3 different types of dips, like chocolate syrup, cheese fondue and white chocolate sauce. (I am already making a shopping list! 😉 )

Defatted, dehydrated coconut meat is used to make coconut flour. The resultant flour is low carb, high in healthy fats and high in protein. It has gained popularity over the past few years because of its gluten free nature and low glycemic index. Coconut flour is a good addition to the diets of people with Celiac disease or other gluten sensitivities and diabetics . You can read more about its benefits here.

Whey Protein Ice cream

February 15, 2018
whey protein ice cream
Serves 4 Scoops
Equipment
Blender
Freezer
Prep time
45m

I scream, you scream, we all scream for ice cream! Ice cream is the go to dessert in our home – rain, hail or shine! But the store bought flavours get monotonous after a while. Well, that happened and I decided to experiment with whey protein ice cream. I wanted to get some superfood goodness while also indulging my sweet tooth.

This recipe requires about 75 gram of whey protein powder, so you get approximately 59 gram of protein. That is if you eat all the ice cream in one sitting ;). If you are working out and want to have your protein in a different way, then this is the whey for you (see what I did there?!). If your kid is a picky eater, then just add his/her favorite fruits, nuts and seeds to this whey protein ice cream.

Since the whey protein powder I used is unflavoured, it doesn’t alter the original taste that the fruits render to this frozen dessert. Besides, it is free of any preservatives, fillers or thickeners. I was free to add any flavours that I could think of, but I decided to go with vanilla, because…baby steps! The ice cream turned out great. We managed to lick the blender clean after the ice cream went to the freezer to set.

Here I have tried whey protein ice cream with banana and whey protein ice cream with strawberries. You can try it with any fruits of your choice. We would love to hear how yours turned out 🙂 (Psst.. I am going to try chocolate ice cream next!)

Fun fact: It is said that it takes 50 licks to finish a single scoop of ice cream. Let’s go find out!

Carob Apricot ‘Chocolate’ Bars

February 13, 2018
carob apricot bar
Serves 24 squares
Prep time
45m

I still cannot get over how yum these ‘chocolate’ bars turned out. Yum does not even begin to describe them. They were ‘d-i-v-i-n-e’. After all they are packed with the goodness of Carob, Sweet Apricot Kernels and Coconut Oil. You will be pleased to learn that these bars are dairy free, sugar free and gluten free. So lets say bye-bye to any sugar rush!

The star ingredient, carob powder, is rich in iron, calcium and other minerals. And dietary fibre. And natural sugar! It also has many traditional medicinal uses, like boosting metabolism in kids and improving heart function in adults.

I am a bit wary of giving my son ready made, packaged chocolates as they are full of sugar and chemicals. But he being a kid loves it and I don’t have the heart to say no to him every time he asks for one. That’s when I started thinking hard and fast and came up with these carob apricot ‘chocolate’ bars. They look just like store bought chocolate but are full of all the good stuff and contain NO chemicals! Win-win for all!

These chocolate bars also make for a good, healthy and different gift, during the festival season. The nutty, roasty, earthy flavour of carob was so tempting we could hardly keep our hands off the chocolates long enough to take pictures. Go ahead. Try this recipe and let us know how yours turned out!

Chia Tea Cake with Banana

January 23, 2018
Serves 4
Prep time
40m
Cook Time
25m

The name of the recipe is ‘Chia Tea Cake with Banana’, and unlike other types of cakes, this will have a good effect on your health.

If your morning starts with a cup of tea or coffee, then you can accompany that cup of tea or coffee with this moist and crunchy cake.

 

Author Bio: Monica Henin, the author of this post is a food expert and a passionate cook. Her blogs and articles have been published on several reputed websites. Her work clearly depicts an in-depth knowledge of healthy recipes and food tips. Check out more about her work on www.addonkitchen.com.

Porridge with Bananas & Almonds

January 23, 2018
Serves 1 person
Prep time
5m
Cook Time
15m

The name itself gives an impression that the recipe is going to be full of goodness, which of course it is.

 

Author Bio: Monica Henin, the author of this post is a food expert and a passionate cook. Her blogs and articles have been published on several reputed websites. Her work clearly depicts an in-depth knowledge of healthy recipes and food tips. Check out more about her work on www.addonkitchen.com.