Broken Wheat Halwa

Broken wheat always comes under the healthy diet's section. Broken wheat upma is one of the comfortable diet food for most of them.. Here we have a delightful sweet treat with broken wheat; try this delicious and easy halwa and enjoy it without any guilt.
Ingredients:

1. Broken wheat-1 cup
2. Ghee-2 tbsp
3. Jaggery grated-1 cup 
4. Cardamom powder- 1/4 tsp
5. Salt-a pinch
6. Fried nut-to garnish

Preparation:

• Wash the broken wheat and drain it well.
• Heat a pressure cooker with 1 1/2 tbsp of ghee and add the rained broken wheat in to it.
• Saute on medium-low flame for about 5 minutes (until completely dry and shiny).
• Add 2 cups of water and cooks it for 3 whistles.
• Open the lid after completely cools down. (If there is any excess water in the pressure cooker; open cooks it on high flame until dry).
• Melt grated jaggery by adding 1/4 cup of water.
• Sift it to remove impurities.
• Add this melted jaggery in to the cooked broken wheat and heat it.
• Cook continuously by stirring well until the jaggery syrup get dried and the halwa start leaving from the sides of the pan.
• At this time add cardamom powder, fried nuts  and 1/2 tbsp of ghee.
• Mix well and switch off the flame.
• Serve warm or after cools down..

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Recipe: Mango Chicken Pasta Salad

Everyone loves convenience meals (especially from Woolworths) but they are DAMN pricey and full of hidden fats and sugar. One of my favs is their mango chicken pasta so I've re-created a (slightly) healthier version at home. This recipe makes one perfect single serving, enjoy! :)

Woolies Copycat Mango Chicken Pasta Salad with sweet curry dressing

Ingredients:

• 1 cup raw wholewheat pasta
• 1/2 cup cooked chicken, diced
• 1/2 cup mango, diced
• 2 celery sticks, finely chopped
• 1 tbs pumpkin seeds

For the dressing:

• 2 tbs fat free yogurt
• 1 tbs mayonnaise
• 1 tsp apricot jam
• 1/2 tsp garlic, crushed
• 1/2 tsp curry powder
• salt and pepper
• squeeze of lemon juice
  
  
  Method:

1. Cook the pasta according to packet instructions then set aside.
2. Whisk together all the dressing ingredients and mix with pasta once cooled.
3. Mix in remaining ingredients. I served mine alongside rocket and broccoli.

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Cococnut Rice

 Coconut rice is one of the most simple pulao in which the cooked rice is tempered with freshly grated coconut. The nice and rich aroma of coconuts and curry leaves makes the rice really flavorful.

Ingredients:

1. Cooked rice-2 cup (basmati rice or white any white rice)
2. Coconut oil-2 tbsp
3. Mustard seeds-1/4 tsp
4. Cumin seeds- 1/2 tsp
5. Urad dal- 1/2 tsp
6. Roasted chana dal-1 tbsp
7. Roasted peanuts-1 tbsp
8. Curry leaves-2 springs
9. Dry red chilly splitted-2 numbers
10. Freshly grated coconut-3/4 cup
11. Salt-to taste

Preparation:

• Heat coconut oil in a pan; splutter mustard seeds followed by cumin seeds.
• Add urad dal, chana ldal and pea nuts.
• Add dry red chilly and curry leaves.
• Add grated coconut and salt; roast in slow flame for a minute.
• Add the cooked rice in to; mix well for a minute and serve hot with the choice of your curry; pickle or along with raitha!

Note: You can also use frozen grated coconuts; if fresh one is not available.
          Use the choice of  nuts for seasoning.

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Lemony Lentil Soup

Lentil soup is what's for lunch today. I make this soup often. It's rustic and easy to prepare. The nutritional profile is wonderful. Best of all, the lentils remain whole and keep their firm texture. This is a brothy lentil soup. A smoked-paprika scented stock is infused with the earthy flavor of the lentils. The soup is finished with lemon and dill. Fresh dill is one of my favorite herbs. The bright and citrusy flavor of dill counters the richness of the lentils. Spinach is stirred in at the end of cooking to remain vibrant and green. Lots of freshly cracked black pepper is welcome here too.  

I typically make this soup in the morning. It reheats well. After a long walk on the beach, I warm some pita in the toaster oven and heat the soup for lunch or a light dinner. I always keep pita bread in my freezer because I'm half Lebanese. Round out this meal with olives, marinated artichokes and/or some roasted red peppers to stuff into the pita. Alternately, you can serve the soup with steamed rice for a complete protein.

Lemony Lentil Soup 

Makes A Pot Full 

Some Notes

The spices are kept subtle in this soup. Feel free to add more cinnamon and cumin if you're in the mood for something assertive. Think of this soup as a base recipe and use your favorite spices. Instead of smoked paprika, garam masala or curry powder will work here too.

Make sure you rinse the leeks well. If you don't have leeks, swap them for a large onion or a few shallots.

Secret Ingredient Alert: Rapunzel No Salt Vegan Vegetable Bouillon is my go-to veggie bouillon when I don't have the time or energy to make my own stock. It's the best! I love it for its clean taste and homemade flavor. I find it at Whole Foods or often buy it in bulk online at Amazon. It's a lifesaver for quick soups like this one. But you can swap it and the water for 10 cups of your favorite broth or stock.

Ingredients

• 1 cup of green lentils (I use Whole Foods 365 Organic Brand)
• 2 carrots, chopped
• 3 celery stalks, chopped
• 2 leeks, white and light green parts, chopped
• 2 cloves of garlic, crushed, pressed or chopped  
• A handful or two of baby spinach (optional) 
• A handful of fresh dill, chopped 
• 1-2 lemons
• 1 1/2 teaspoons of smoked paprika 
• 1/4 teaspoon of ground cinnamon
• 1/2 teaspoon of ground cumin
• 5 vegetable bouillon cubes. I use Rapunzel No Salt Vegan Vegetable Bouillon. (see notes) 
• Salt and pepper to taste. I use sea salt and freshly cracked pepper

Serving Suggestions
pita bread
steamed rice
naan
paratha
chapati
roti
baguette
a dollop of yogurt or creme fraiche
Some toasted slivered almonds

Instructions

In a large soup pot add the green lentils, carrots, celery, leeks, garlic, smoked paprika, cinnamon, cumin and bouillon cubes. Stir in ten cups of water. Salt to taste. Cover the pot and bring to a boil. Turn down the heat and simmer until the lentils and vegetables are soft. Take the soup off the heat. Stir in the baby spinach (if using), a good squeeze or two of fresh lemon juice, the chopped dill and some cracked black pepper. Stir the spinach around until it wilts from the heat of the soup. Serve with any of the above suggestions.

Bon Appetite & Blessings!
xx ~ Jilly
 

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Recipe: Pumpkin Oat Pancakes

These pancakes are light and fluffy, healthy, and gluten-free. I topped mine with cashew cream, maple syrup, nuts and strawberries :)

Pumpkin Oat Pancakes with Cashew Cream

Ingredients:

• 1/2 cup rolled oats
• 1/2 cup cooked pumpkin
• 1/4 cup applesauce*
• 1/4 cup milk
• 1/2 tsp cinnamon
• 1 tsp vanilla extract
• 2 eggs

Method:

1. Put the oats in a blender and whizz until you get a powdery consistency
2. Add the rest of your ingredients and blend until combined
3. In a non-stick pan, cook your pancakes over medium heat
4. Once little bubbles start to form, flip and cook the other side

*You can buy pre-made applesauce but I think it's easy and cleaner to make your own. You simply peel an apple, cut into pieces and boil with a little water. Once the apple is soft, blitz in a blender. 

How to make Cashew Cream:

1. Soak 1 cup raw cashews in water for 3 - 8 hours (I just soaked mine overnight)
2. Drain the cashews and put in a blender
3. Add 1/3 cup to 3/4 cup water (depending on how thick you want your cream)
4. Blend until smooth, scraping down the sides occasionally

You can add sweetener and vanilla to your cashew cream mixture, but I prefer to leave it plain so that I can use it sweet or savoury.

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Recipe: Veggie-packed Chicken Chili

Healthy Chicken Chili

Ingredients:

• 2 tbs olive oil
• 1 tsp cumin
• 1 tsp coriander powder
• 1 tsp chili powder (or more if you like it hot)
• 1 tsp sugar
• 2 x 400g cans diced tomato
• 1 x 400g can cooked black beans
• 2 garlic cloves, crushed
• 250g mushrooms, chopped (I used portabellini)
• Half an onion, diced
• 1 small potato, diced
• 1 green pepper, diced
• 2 cups baby spinach, chopped
• 2 cooked chicken breasts, shredded*
• Fresh parsley and coriander
• Salt and pepper 

*Check the recipe below for perfectly cooked chicken breasts

Method:

1. In a large pot, add 1 tbs olive oil, onions, and a pinch of salt and cook over medium heat until the onions are translucent. 
2. Add the potato, cumin, coriander powder, chili powder, and garlic. (At this stage you can throw in any other root veg you like. I had a bag of carrot and butternut lying around so I threw that in too)
3. Add the tomato, sugar, as well as 1 can full of water. (The sugar helps to round out the acidity of the tomato) 
4. Bring the mixture to a boil, then reduce the heat and simmer until root veg is cooked through (about an hour)
5. In the meantime, clean and dice your mushroom and peppers. Never rinse mushrooms - they absorb water. Simply brush off the dirt using a paper towel.
6. In a saucepan, cook the mushrooms with 1 tbs olive oil over medium heat. Season with salt and pepper and set aside.
7. Once your root veg is cooked, add in the diced peppers and beans. If the chili has reduced too much, add a bit more water. Simmer for another 20 mins. 
8. Almost there! Mix in the cooked mushrooms and chicken and take the pot off the heat.
9. Finally, add the baby spinach and a handful of chopped parsley and coriander. 

To serve:
You can add any traditional chili toppings you like (avo, salsa, grated cheese). I've topped mine with a dollop of greek yogurt as a healthier alternative to sour cream.

Ina Garten's perfectly cooked chicken breasts:

1. Preheat the oven to 180 degrees C.
2. Rub the chicken breasts (bone in, skin on) with olive oil and place them on a baking sheet. Sprinkle generously with salt and pepper. 
3. Roast the chicken for 35 to 40 minutes, until just cooked.
4. Once cool, discard the skin and shred the meat.
   

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Soy Milk and Whole Wheat Pasta

Last week I made a creamy mushroom pasta with...

Soy milk
Whole wheat pasta
NO butter

Who am I even?!

I never ever thought I'd be that person. I used to love that incredible velvety richness of full fat cream. Recently I've noticed that dairy products aren't agreeing with my body. Maybe they never did. Maybe I'm only noticing now because I'm more aware of what I put in my body.

When I first tasted whole wheat pasta, I loooaaathed the taste. In my eyes, nothing could replace that soft, delicate white linguine. However, in an effort to eat cleaner this year, I decided to ween myself off the white stuff. When I made pasta, I mixed a little whole wheat in with the white noodles. Each time, I added more and more whole wheat... and now I barely notice the difference. For anyone trying to get more fibre in your diet, this is the way to do it. Don't go cold turkey - make the change slowly and it'll stick.

I've never been a fan of brown rice either... challenge accepted :)

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Tuna Stuffed Avocado

I'm getting a lot of inspiration from FaceBook lately as all these food pictures and videos are popping up.  This recipe comes from The Stay At Home Chef.
I got all excited when I realized I had every ingredient to make this for lunch today.  It only took a about ten minutes to make, so easy and healthy.  I love tuna but I usually load it with mayo and make it into a cheesy grilled tuna melt.  I won't be giving up my tuna melts but these delicious stuffed avocados will be making an appearance often! 
This recipe is easily made for one, two or more.  Today I just made one avocado so I used one can of tuna and a little of each ingredient.  For a light lunch I could see just eating one of the halves BUT I had no one to share these with today so I ate the whole thing!  YUM!

• Ingredients:
• 4 avocados, halved and pitted
• 4-5 oz. can solid white tuna (albacore packed in water), drained
• 1 tablespoon red onion, finely diced
• 1/2 red bell pepper, finely diced
• 1 jalapeno, minced
• 1/4 cup cilantro leaves, roughly chopped
• 1 fresh lime, juiced
• salt and pepper

1. Scoop out some of the avocado, leave just enough to make a bowl out of the avocado.  Place the scooped avocado into a bowl, mash. 
2. Add the onion, bell pepper, jalapeno, and cilantro to the mixing bowl.  Pour lime juice over and add tuna.  Season with salt and pepper to taste.   Light toss all together until everything is mixed.
3. Scoop the tuna into the avocado bowls. 

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Recipe: Skinny Chocolate Banana Pancakes

One of my favourite things to do while cooking is using up leftovers or food that's 5 to death. This recipe uses bananas - I hate it when they're old and bruised, but they work perfectly for pancakes! This clean eating breakfast treat is gluten-free, dairy-free and sugar-free, and the baking powder makes them super light and fluffy! :)

Skinny Chocolate Banana Pancakes
Makes: 7 pancakes

Ingredients:

• 1 banana
• 1 egg
• 1/4 cup natural peanut butter
• 1 tbs raw cacao powder
• 1 or 2 tbs maple syrup*
• 1 tsp vanilla extract
• 1/2 tsp baking powder
• 1 tsp coconut oil for frying

Optional extras:
Cinnamon
Raisins
Nuts
Dark chocolate chunks
Raspberries

Method:

1. Cut your banana into slices and add to a medium-sized bowl. Mash the pieces with the back of a fork until there are no big pieces left.
2. Add the egg, peanut butter, cacao powder, maple syrup, vanilla, and baking powder to the bowl and whisk everything together. 
3. Stir in any optional extras (I added cinnamon, chopped pecan nuts, and dark chocolate chunks - yum!)
4. Add the coconut oil to a large frying pan on medium heat. Spoon a heaped tablespoon of batter onto your pan (mine fit three at once)
5. Cook for two minutes on each side or, flip over once little bubbles start to form on the surface of the batter.

Notes:
*This depends on how sweet you want your pancakes. I like mine sweet so I used two teaspoons.

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The Best Breakfast Toasts

As I said in 5 tips to stick to your eating plan, my ideal breakfast is low GI seed bread with some form of delicious topping. Check out these tried-and-tested yummy combinations :)

PS: How to make basil mayo? Mix up mayo with strips of fresh basil and season with a pinch of salt and pepper. For a lighter version, swap out half the mayo for yogurt.

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Healthy Bluberry Muffins

These muffins tastes so good and won't make you feel guilty for eating more than one.

Ingredients

1 1/2 cups whole wheat flour

3/4 cup Stevia

1/2 teaspoon salt

2 teaspoons baking powder

1/3 cup canola oil

1 egg

1/3 cup milk

1/2 cup unsweetened applesauce

2 cups tundra blueberries

 

Directions

1. Preheat oven to 400 degrees F. Grease 12 muffin cups, or line with paper liners. Whisk together the flour, Stevia, salt, and baking powder in a large bowl.
2. Whisk canola oil, egg, milk, and applesauce together in a separate bowl until smooth, and stir the liquid ingredients into the flour mixture until moistened. Lightly stir in the blueberries. Spoon the batter into the prepared muffin cups, filling them 2/3 full (ice cream scoop works well).
3. Bake muffins in the preheated oven until they rise and the tops are golden brown, about 20 minutes. A toothpick inserted into the center of a muffin should come out clean. 

 

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