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Healthy snacks for kids

Today, children are spending seven to eight hours out of their homes in schools and colleges. Give your child the right nutrition (TOI Photo) Their major meals are eaten out of their homes. If children eat better they concentrate better, work without feeling fatigue and their immunity and percentile rates improve. Once food improves, children feel better, less irritable and less tensed, so it's very important to plan healthy meals for their tiffin and snack boxes. Snack tips: Unfortunately, lots of parents use breads and biscuits which are nutrient robbers in snack boxes. Our children become sick because of an explosion of empty nutrient food and empty calories due to white flour, chemicals and sugar. The breads and biscuits available in the market are 50 per cent white flour, sugar, extra salt, artificial colours and emulsifiers are added. Given their way children would love to grow up on a diet of bread, biscuits and junk food which are addictive. So let's make junk healthy. Eat foods which are as close to the natural state, which promote growth, immunity and energy. Here are some interesting recipes: Protein Pancakes Ingredients: One teacup moong dal ; 200 gms white gourd; three green chillies; three tbsp fresh low fat yogurt; a pinch of asafoetida; salt to taste; two tomatoes, chopped; two finely chopped green chillies; two to three tbsp chopped coriander; salt to taste (rock salt); one tsp extra virgin oil. Method: For the batter, soak the dal for three to four hours. Grind the soaked dal with green chillies and yogurt. Add asafoetida and salt, mix well. To proceed, heat a non- stick tawa and spread a little moong dal mixture and oil on it. Then, spread a little stuffing and smear a oil on the sides. Turn upside down and cook again for a few minutes. Repeat with the remaining mixture and stuffing. Serve hot with mint chutney or sweet chutney. Hot tip: The batter can be prepared the day before and the pancakes can be made fresh in the morning. It is a complete meal as it contains all food groups. Spinach tikki with vegetables Ingredients: One bunch spinach shredded; half grated white radish; one grated carrot; two boiled potatoes; salt to taste; one-two tsp green chilli and ginger paste; quarter cup crushed peanuts. Method: Grate carrot, radish and boiled potatoes. Mix them with all other ingredients. Make small tikkies from that mixture. On each tikki add chopped tomatoes, both chutneys and serve. Hot tip: The potatoes can be boiled one day before and the vegetables can be cut and kept in the fridge. Potato Pizza Ingredients: 250 gms potatoes; 100 gms tomatoes; one capsicum; quarter cup boiled yellow corn; one chopped onion; two-three olives; some mushrooms. Method: Boil and mash potatoes. Add salt to taste. Make tomato puree. Add salt to taste. Make small flat pancakes from the boiled and mashed potatoes. Decorate it with capsicum, corn, onions, olives and mushrooms, grate paneer on top. Bake in an oven at 400 degree celsius for 15 minutes. Hot Tip: Puree and potatoes can be made before hand. Masala Idli Ingredients: 6-7 idlis ; one tomato finely chopped; one cup capsicum finely chopped; one onion finely chopped; one tablespoon pav bhaji masala ; salt to taste; one teaspoon chili powder; handful of chopped coriander leaves; one tsp olive oil. Method: Cut each idli into four pieces. Saute all the vegetables in oil. Add the masala , idli and coriander, mix well and serve hot. Hot tip: Batter can be made the day before. Paneer wrap Ingredients: 100 gms grated paneer; 100 gms boiled French beans and carrots; one cup chopped coriander; one chopped onion; one tsp jeera; juice of one lemon; half tsp red pepperika; one tsp extra virgin oil; 100 gms whole wheat flour Method: Make four rotis from the whole wheat atta . Grate the paneer and add all the ingredients to it beside oil. Sauté it in oil and place it on the roti and roll it. Have it with green chutney or salsa. The dough can be prepared the day before. All the ingredients can be chopped the day before. Remember to always make food fun for children. My definition of fun is fresh, unprocessed and natural.

Malai Kofta Popular

  Name: Malai Kofta Popular

  Category: Vegeterian Dishes

  Author: Rosie

  Date: 12/15/2005 3:06:00 AM

  Hits: 56206

Rating:  ( 2.0 ) by 26 users

Ingredients:

Gravy:
125 gms. cream
75 gms. khoya or paneer
150 ml. milk
50 gms. cashewnuts
3 tsp. white pepper powder.
2 1/2 tsp. sugar
2 tsp. grated ginger
1/4 tsp. nutmeg powder
1/2 tsp. turmeric powder
1 tsp. garlic crushed
1" cinnamon
6 cloves
6 cardamoms
salt to taste
3 tbsp. ghee
Kofta:

50 gms. khoya
50 gms. paneer
5 medium potatoes
20 gms. cashewnuts
20 gms. raisins
4-5 green chillies chopped fine
1/2 tsp. ginger grated
1 tsp. coriander chopped
1/2 tsp. cumin seeds
salt to taste

Garnish:

1 tbsp. grated cheese or paneer
1 tbsp. chopped coriander

Instructions:

Koftas

1. Boil the potatoes, peel and smash them.
2. Mix together all the ingredients except raisins and cashews.
3. Take a ping-pong ball sized dough in hand.
4. Flatten. Place 2-3 cashews and raisins in the centre and shape into a ball.
5. Repeat for remaining dough. Keep aside.
6. Deep Fry the Koftas.

Gravy:
1. Roast the cinnamon, cardamom, nutmeg and cloves together.
2. Dry grind and keep aside. Wet grind all the other ingredients, except ghee, to a paste.
3. Heat ghee in a skillet, add powdered spices and fry for 2-3 seconds.
4. Add paste and fry further for 5-7 minutes stirring well.
5. Add 2 cups water and simmer on low for 15 minutes.
6. Gently ad the koftas.

Optional: the koftas can also be finished in the grill instead of deep fry.

Garnish with grated cheese and chopped coriander.



Serve it with Naan, Rice or Roti

Carrot Cake Cupcakes

Please welcome Garrett McCord from the food blog Vanilla Garlic as he shares his carrot cake cupcake recipe. I swear these are the best carrot cake cupcakes I've ever eaten. ~Elise

I find that you can tell a lot about someone based on the type of carrot cake they make. I find that those who enjoy pineapple and coconut in their carrot cake are a bit more flamboyant and unpredictable than the average baker and, likely, have a tiki shirt in their closet. Those who prefer heavy amount of cloves and raisins are traditionalists; they have a penchant for nostalgia and reminiscing over their fragrant and fruity carrot cakes that encapsulate their childhood. Others prefer orange juice - modernizing the classics and stirring up cocktails to pair with them.

I like to see myself as inventive, strange, and maybe even quirky - my carrot cake is a carrot cupcake (I like to think I'm a wee bit adorable, too). Toasted walnuts add a certain bittersweet and earthy taste to the cupcakes. Cinnamon and a good dose of cardamom give it a faraway newness, which is only made more intriguing with the floral and citrusy finish from the orange zest. Dolloped with some cream cheese frosting, it's a carrot cupcake that emulates old times from way back when with a bit of a contemporary twist. A funky cupcake that anyone's personality can appreciate.

So then, what does your carrot (cup)cake say about you?

Carrot Cake Cupcakes Recipe

Ingredients

• 1 cup of chopped walnuts
• 1 pound of carrots
• 3 large eggs
• 1/2 cup of buttermilk (or add a teaspoon of lemon juice to regular milk and allow to stand for 10 minutes)
• 1 teaspoon of vanilla extract
• 2 cups of sugar
• 1 cup of vegetable oil
• 1 tablespoon of orange zest
• 3 cups of all-purpose flour
• 1 teaspoon of baking soda
• 2 teaspoons of baking powder
• 1 teaspoon of kosher salt
• 2 teaspoons of ground cardamom
• 1 teaspoon of ground cinnamon

Method

1 Preheat the oven to 350F. Toast the walnuts in the oven for 5 minutes. Remove from the oven and set aside to cool.

2 Rinse the carrots and peel the rough skins off, then grate the carrots.

3 Place the carrots, buttermilk, oil, sugar, eggs, vanilla extract and orange zest together in a bowl and whisk thoroughly.

4 In another bowl whisk the flour, baking soda, baking powder, salt, cardamom, and cinnamon.

5 Fold the flour mixture into the carrot mixture, being sure not to overmix. Fold in the toasted walnuts until evenly incorporated.

6 Scoop into cupcake papers about 1/2 to 3/4 full and bake for 19-21 minutes at 350F, being sure to rotate the pan after the first 15 minutes of baking. Afterwards allow to cool for 5 minutes before taking the cupcakes out of the cupcake tin and allowing them to fully cool on a wire rack. Frost cooled cupcakes.

Makes 24 cupcakes.

Cream Cheese Frosting

• 1 cup of unsalted butter, softened
• 16 oz of Philadelphia cream cheese
• 1 1/2 cups of powdered sugar

Beat the cream cheese and butter on medium speed until well combined. Sift in the powdered sugar and mix. Spread onto cooled cupcakes.

Chilli Cheese TOAST

Here's your chance to have a hot and crispy breakfast with Barcode's Chilli

Chilli Cheese Toast. (Pic courtesy: Barcode)

Cheese Toast.

Ingredients:
Bread slices - 12
Cheese cubes - 3
Pasteurised butter - 100 gms
Green chillies - 3
Salt - Little
Pepper powder - 1/2 tsp
Chopped coriander leaves - 1 tbsp


Method:
1. Apply little butter to bread slices.
2. Chop green chillies into thin round pieces.
3. Grate cheese using a fine cheese grater.
4. Mix all the other ingredients together, for filling except bread.
5. Keep little of the filling in between two slices of bread.
6. Press and toast using a sandwich toaster. (Both sides till brown)
7. Serve with ketchup or mint chutney.

Variation :
Little worcestershire sauce can be sprinkled to the filling when mixing together.

(Recipe courtesy: Barcode)

 

 

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10 simple and quick recipes

Sick and tired of eating out, so this week why not don the chef's hat and apron and get cooking

.

Pomfret (TOI Photo)

While cooking may definitely be a passion for many (men and women alike), the main constraint most often is the lack of time. The time and effort needed to cook something good can be quite taxing; so, for all those who hesitate to take a pan or ladle in their own hand, here are some recipes that are quick as a jiffy and delightful to eat.

Cooking is definitely a passion for many (men and women alike), but the main constraint is time. The time and effort needed to cook something good can be quite taxing; so, for all those who hesitate to take a pan or ladle in their hand, here are some recipes that are quick as a jiffy and delightful to eat.

1. Potato Roesti with grilled vegetables (Serves 01)

Ingredients: 1 large parboiled (briefly cooked) potato, ½ tsp chopped parsley, salt and crushed black pepper to taste, 1 tbsp refined oil, ½ capsicum, ½ red bell pepper, 1 tsp extra virgin oil

For garnish: Spring of chives

Method:
1. Peel parboiled potato, grate and season it.
2. Cut capsicum and red bell pepper. Marinate with oil, salt, herbs (thyme, oregano)
3. Heat oil in the pan. Add potatoes and cook on both sides
4. Grill peppers and place on top of roesti potatoes.

2. Wheat Flour Pancakes with bean sprouts and honey yogurt topping (Serves 06)

Ingredients for batter: 250 gm whole wheat flour, 150 ml milk, 1 tsp sugar, salt to taste, 1 tbsp melted butter (unsalted)

Ingredients for stuffing: 12 tbsp bean sprouts, salt to taste, 3 tsp refined oil

Ingredients for topping and garnish: 6 tbsp hung curd, 6tsp honey, a sprig of dill (a herb)

Method:

1. Add salt to the whole wheat flour and sift it.
2. Gradually add milk to sifted flour and add melted butter. Strain the butter (pour through a sieve, a perforated utensil or fine-meshed cheesecloth)
3. Pour half a ladle of batter into a slightly heated greased non-stick pan and spread the mixture evenly by rotating the pan. Cook the pancakes on both sides and make more pancakes till the mixture is used up
4. Sauté (fry briefly over high heat) bean sprouts in oil and season them. Keep aside.
5. Put two tbsp of sautéed bean sprouts on each pancake and fold
6. Put a spoonful of hung yogurt on top of each stuffed pancake, drizzle a tsp of honey, and garnish with a sprig of dill. Served one pancake per portion.

3. Baked potato jackets (Serves 01)

Ingredients: 1 large potato, 2 tbsp cream cheese, 2 tbsp broccoli (florets), 1 spring onion, ¼ onion, salt and pepper to taste, ½ tbsp refined oil

For garnish: Balsamic reduction , cherry tomatoes

Method:

1. Microwave the potatoes for 10 minutes or boil them with skin till done
2. Scoop out the potatoes from the centre
3. Sauté spring onions and onion. Add broccoli, mashed potatoes and cream cheese.
4. Put it into the scooped potato skins and serve hot

(By Chef Kartick Sharma, Inter Continental, The Grand)

 

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YOUR LIQUID DIET MAKES YOU FAT

What you drink adds more to your weight than what you eat, says a new study. Nutritionist Rujuta Diwekar sets some common quaffing mistakes right

 Bad news for liquid diet fadists. What you drink may add more to your weight than what you eat, says a new study by the researcher at Johns Hopkins Bloomberg School of Public Health. They found that weight loss was positively associated with a reduction in liquid calorie consumption. Conversely, this kind of intake had a stronger impact on weight than solid calorie intake.
    Nutritionist Rujuta Diwekar busts the myths of some common liquid diet scenarios:
SCENARIO 1
I begin my mornings with a wholesome breakfast — waffles with maple syrup, toast-jam and tea. Lunch is heavy too. But I feel guilty by dinner and settle for a tall glass of watermelon juice. RUJUTA SAYS: This breakfast is a sugar loaded and not wholesome. No wonder you feel like having a heavy lunch. Your guilt-ridden glass of watermelon juice will only make sure that you wake up with a sugar craving. Dinners are not the time for fruits and definitely not for juices. Going to bed on a glass of watermelon juice reinforces this fasting and feasting pattern which is a fool proof way of getting fat. Break down your meals into five to six small portions. And please eat dinner, don't drink it!
SCENARIO 2
I start my day with a large glass of chikoo milkshake, which is both my breakfast and lunch. By five o'clock I get hungry again, so I munch on vada pav or a packet of potato chips. Dinner is at 10 o'clock. RUJUTA SAYS: So the saint turns sinner by dusk. Why do you insist on starving yourself in the morning and loading junk food later in the day? Chickoo milkshake is nutritious but only if you are eating proper meals through out the day. Do you really need a nutritionist to tell you that vada pav and potato chips daily are not healthy? Sacrificing a traditional breakfast is what's leading to the binge in the evening.
SCENARIO 3
I am a 25-year-old professional. Having no time for exercise, I try to control my diet. For lunch I eat two chapattis, a bowl of subji and dal. Dinner is rice with dal. In between meals, I have three to four glasses of orange juice. RUJUTA SAYS: You are only fooling yourself into believing that you are eating healthy. One glass orange juice is understandable, but as a replacement to proper food is a glamorised version of starvation. You are better off eating three to four small meals.
SCENARIO 4
I am a working mother of a three-yearold. He hates milk, so I give him a large glass of apple juice. Since arranging for freshly squeezed juice is not possible, I settle for tetra packs. RUJUTA SAYS: Some children are lactose intolerant. To make sure that he gets the essential nutrients, try giving him interesting raitas or home-made fruit yoghurt or butter milk. Apple juice can't provide the nutrients found in milk or milk products. A tetra pack is best left for long travels or emergencies.
SCENARIO 5
My wedding is scheduled within the next four months and I am 10 kilos overweight. I want to look my best, so I have decided to stick to a liquid diet. I have vegetable broth for lunch and dinner with a piece of brown bread. In between meals, I have six to seven glasses of fruit juice or lassi. RUJUTA SAYS: You are going to look wiped out in no time with this liquid diet. Girl, it's your big day. Start eating! Liquid diets are the worst amongst all the diet fads. This is only going to drown the lustre from your hair and glow from your face. You might lose weight (muscle weight that is), but you can do that just by falling sick too. Start eating five to six small meals throughout the day and eat your last meal 2 hours prior to bedtime. This will not just make you look slimmer and toned up, but will help you glow and keep you calm.
SCENARIO 6
I am a 25-year-old marketing professional. I usually have to be on field every day. Due to the heat, I skip my lunch. Instead, I have gallons of nimbu pani and chaas. RUJUTA SAYS: Have a light lunch that you can carry while on the move. You will be able to deal with the heat better if you have eaten something. The body can not hold on to any fluids in the absence of carbohydrates. So please have roti-subzi or rice-daal.
(RUJUTA DIWEKAR IS A SPORTS NUTRITIONIST)

Mindful mouthfuls

Can a bowl of oatmeal help prevent a heart attack or does a cup of yoghurt aid in digestion? Foods consumed sensibly can prevent or even cure certain diseases, says Norbert Rego

 RAVI PRAKASH, 33, had a stressful job profile, erratic timings and an irregular eating schedule. At 110 kgs, he was besieged with high cholesterol levels with borderline diabetes and also suffered from bouts of hyper acidity, insomnia, and high blood pressure. Of late, he's started losing weight, and feeling a whole lot better about himself. His secret? Eating!
He explains, "Wheat rotis changing to jowar rotis helped me in digestion and to lose eight kgs in four weeks. One glass of sweet lime juice without sugar got my BP under control. Pineapple helped me get rid of acidity. Two walnuts and flaxseed three teaspoons daily helped me control my cholesterol. A meal pattern and methi seeds, roasted and ground, brought my blood sugar levels with in normal range."
Healthy food is all that is required to maintain the health of a human being. You can beat quite a number of medical conditions by eating right and exercising regularly. Many foods are medicinal, and are the fuel on which we run our bodies. This is a process of 'eating with awareness" which is called 'meditative eating' or 'mindful eating'.
    "Meditative eating helps you enjoy all the dimensions of food and drink. The colours, the fragrances, the textures and of course the taste of food is better appreciated when you eat with awareness. Meditative eating drives away stress, as you are completely consumed by the moment, with no time for worry or tension,"
says Dr Dilip Nadkarni, orthopedic surgeon and sports medicine consultant.
    Vishal Sinh, 45, had high cholesterol. After consuming methi seeds everyday, his cholesterol levels have reduced significantly. "As prescribed by the nutritionist, I incorporated methi seeds in my diet. However, the key word for foods to do wonders is patience. Results come slow and steady, but provide life-time benefits," he says.
    Agrees Dr Richa Anand, executive dietician, Dr L H Hiranandani Hospital, Mumbai. "Foods consumed sensibly can prevent certain diseases. Even if they do not heal cent per cent; at least there are no concerns about any side-effects."
FOODS TO FIGHT DISEASES
A combination of rehabilitation exercises (for post-surgical conditions) or contemporary exercises parallel to healthy food choices can result in magical changes in existing disorders or prevent future medical eruptions. HIGH BLOOD CHOLESTEROL l Fenugreek seeds, walnuts, wheat germ, oats, soy, garlic, olive oil and foods high in soluble fibre, such as apples, berries and brussel sprouts. A basic cardio workout in combination with weight training helps increase the good cholesterol. DIABETES l A combination of nuts such as peanuts, walnuts, almonds; cinnamon, garlic, flaxseeds and foods high in soluble fibre such as oatmeal, barley, lentils and apples. A daily workout routine helps in uptake of glucose from the blood, thus reducing the blood glucose levels and increasing the sensitivity of insulin to the glucose. BLOOD PRESSURE l Foods rich in potassium such as fruits with a combination of pulses, ragi and whole grains can reduce blood pressure. And a moderate cardio workout in one's daily routine increases the pumping capacity of the heart, thus strengthening the heart muscles. CONSTIPATION l Yoghurt not only reduces constipation but improves immunity. Yoga and a fibrous meal helps improve the bowel movements, resulting in smooth passage of stools.
    (Inputs from Kinita S Kadakia, diet consultant)
QUICK-FIX CURES
l Ashwagandha helps reduce cortisol which is a stress hormone. High cortisol levels lead to insomnia, fatigue, digestive problems, low immunity and high mucus formation. l Walnuts and olive oil help increase HDL levels (good cholesterol) and prevent heart attacks. Coriander seeds also increase HDL levels. l ½ tsp each of ginger juice with honey taken in the morning works as an anti-inflammatory and anti-ulcer food and also helps in constipation and gastric mobility. l 1 tsp of methi and jeera each soaked in a cup of water taken on empty stomach in the morning helps get rid of water retention. l Intake of thyme leaf, oregano and rosemary leaf will improve resistance against bacterial infection and help cure inflammation in the stomach. l Stewed apple and pomegranate juice controls diarrhoea. 1 tbsp of curd beaten in a glass of water with salt and roasted jeera powder with 2 tbsp of Isabgol is the best remedy for acute diarrhoea. l Pineapple juice contains bromelein, which is a digestive enzyme. It cures chronic acidity and flatulence, if taken one glass daily. l Raw amba haldi grated and garnished with green coriander leaves helps detoxify the liver. l Sprouted barley and methi seeds improve immune system and rheumatoid arthritis. l Sweetlime juice contains potassium which helps as diuretic and controls blood pressure. (Inputs from Sveta Bhassin, nutritionist and wellness consultant)

IN SEARCH OF THE PERFECT... SALAD DRESSING

Salt of the earth

Dressing light is one of the best ways to wear the heat. A nice summer salad, however, won't complain about a few extra layers. Pick from a range of locally made and imported vinaigrettes, mustards, mayonnaise, vinegars and flavoured oils that are all available off the rack at breezy prices.
    The word "salad" comes from the French 'salade' which stems from the Latin 'salata' or "salty". A simple ingredient like salt can bring out the flavour of ingredients and that was known even to the ancient Romans who not only ate brine-seasoned vegetables but also grasses and herbs sprinkled with salt. Later, Roman and Greek cooks experimented with olive oil, vinegar, salt and various sauces. They were only re-discovering what the Babylonians did 2000 years ago to dress vegetables.
    Until the turn of the 19th century, salad dressings were home-made creations, like the herb one that Henry IV liked with his bowl of
sliced potatoes and sardines, or the mustard one that dressed lettuce and hard-boiled eggs for Mary, Queen of Scots. The kings and queens of Europe were evidently very fond of salads. However, Oriental ones such as the Japanese Wafu (sesame soy sauce dressing) and Fukairi (sesame flavoured dressing) that are available for about Rs 390/200ml, and Thai brands that offer dressings of tamarind, red and yellow salads, and lemongrass with sweet basil and galangal for between Rs 115/200ml to Rs 135/345g, both stocked at Nature's Basket, clearly indicate that salads have been a global phenomenon.
    Today, supermarkets across Mumbai, Roman Stores at 7 Bungalows in Versova, Alfa at Irla, Sahakari Bhandar at Colaba and Rajat Provision Stores at Napean Sea Road stock all trendy trappings from Kraft 100% Fat Free, Weight Watchers' Balsamic, French Style and Honey Mustard (Rs 325/250ml), Salad Magic's range of "No Oil, No Cholesterol" Herb & Garlic and Honey Mustard (Rs. 175/250ml), the Praise brand's Ranch, Coleslaw and Thousand Island (around Rs. 225/ 370ml) and Salad Cream Salad, Italian and French Dressings (Rs 105/250ml) from Remia. Most of the above brands listed do not limit themselves to dressings and also offer regular, flavoured (wasabi, mild curry, and smooth dill to name a few) and fat-free mayonnaises at Rs 105/250ml-Rs 255/500g; American, English and French mustards (including Dijon and balsamic apple) for upwards of Rs 115/370g; olive and other flavoured oils for Rs 150/200ml-Rs 875/250ml;
    Vinegar is one of the oldest known condiments, and a spoonful or two of good quality vinegar can lift many salads. On offer are vinegars of all kinds from Distilled White by Heinz at Rs 130/473ml to a Chinese rice wine at Rs 340/750ml. Raspberry vinegar, one of the most popular types of vinegar flavoured with soft fruit is particularly good used in salad dressings and Borges (of Spain) makes this available in the city at Rs 205/250ml. Balsamic vinegar: sweet, dark and aged in specially treated wooden casks, comes from Italy. It is usually only found at very select establishments in the city and costs about Rs 2,600/250ml.
    Helping to keep the Indian salad scene buzzing, most of the above mentioned stores as well as sports clubs, Farm Products in Colaba, Rakhangi Stores in Worli and Chedda Stores in Kandivali stock "authentic recipe" Creamy Mustard and Oregano French Dressing by Smith & Jones, Ship (established 1883) Brewed Sugarcane and Kalvert Foods Non-Fruit Vinegars for Rs 13/200ml- Rs 69/700ml; for around Rs 68/200g Ranch, Caesar and Pasta Dressings, and eggless, diet eggless, garlic, burger and mint mayonnaises by Fun Foods; regular mayonnaise by Asma Contractor of Acon Home Made Products; fresh and dried herbs; spices, mushrooms, cured meats, olives, jars of antipasti, sundried and semi-dried tomatoes; nuts, and a host of the season's salad must-haves.