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M3 Magic tikki aka Moringa- makhana- moongphali tikki

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Hi everyone, Moringa leaves/ murunga-keerai / drumstick leaves have been touted as a superfood in the recent years due to their high antioxidant content. Aloo tikki is a famous street food in UP, something we have enjoyed since childhood. Due to the tikkis being deep fired in oil that’s reheated multiple times and awareness of the way food is handled by street vendors, we started making it at home for health and hygiene reasons. We used to serve it with tomato ketchup/ meethi chutney or prepare it in a fancy manner with toppings of choice like pudina and meethi chutney, sev, pomegranate arils etc. When I came across a  contest to prepare a recipe that includes healthy and traditional ingredients, I was reminded of drumstick leaves that is commonly prepared by my mother as kootu, added to adai or urulaikilzhangu podimas. All of these dishes are tasty and comforting which makes it perfect for everyday cooking. However, I wanted to make something out of the box, so thought of co...
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Tofu capsicum curry

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Hi everyone, We are back with another tofu recipe. Perfect for a quick weeknight dinner or a hearty weekend meal, this curry is not only flavorful but also packed with nutrients. Whether you're a seasoned vegan or just looking to explore more plant-based options, this recipe offers a delightful balance of spices and freshness that will have everyone coming back for seconds.  Serves- 4 Ingredients- Tofu- 200 g block Onions- 2 big Tomatoes- 3 big Green capsicum- 2 large Ginger- garlic paste- ¼ tsp Cumin seeds- ½ tsp Red chilli powder- 1 ½ tsp Coriander powder- 1 tsp Garam masala powder- ½ tsp Turmeric powder- a pinch Salt- to taste Oil- 2 tsp   Method- Roughly chop the tomatoes and onions. Chop capsicum into 1- inch squares. Keep them aside. Wash the tofu block and chop the tofu into 24 pcs. Now, heat water in a vessel and turn off the stove once it is hot (it will take 2-3 minutes). Now, add the tofu cubes into hot water and let it soften f...
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Homemade Protein Bars/ Balls

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Hi everyone, We have been making dates-seed balls/ laddus for years now and have it as a quick mid-morning snack. We have tried TWT protein bars and Monkey bars as a post-workout snack in the past; they are really good. However, we wanted to try our hands at making our own protein bars at home. Since we started consuming TWT protein powder, we thought to use it to make the balls/ laddus. We are pleased with the outcome. It tastes good and is quite filling. Even our parents liked it 😉.  Without further ado, let's have a look at the recipe! Makes: 10 balls Ingredients used:  Oats- 1/2 cup The Whole Truth Light Cocoa protein powder- 3 scoops (You can use any other brand as well) Peanut butter - 4 tbsp Flax seeds - 2 tbsp Soft dates (Kimiya dates)- 14 pcs Method: 1. Dry roast oats in a pan for 2-3 minutes or till it is light golden. Keep it aside and let it cool. 2. Remove the seeds from dates and tear each date piece into half. (Makes it easier to blend well) 3. Dry roast flax s...
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The power of 'No': A game-changer in your health journey

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In India, love is often shown in the form of food and hospitality. So, my clients often tell me that they are not able to say 'No' when offered food; otherwise the other person would feel bad/ hurt.  Let me tell you from my own and my clients' experience this is a skill you have to cultivate if your want to see good progress and not go forward 3 steps and backward 2 steps.  I want to be clear. I am not suggesting you don't eat fried food- sweets at all or be obsessed with each bite of food you eat. I am only suggesting to avoid food once you get the signals that you've eaten enough (not very full). I have seen people/ hosts with intentions to be friendly serve people even after they say they're full. Ironically, this is not at all friendly. 😕 A client was following the diet very well and was seeing good progress. Then, he went to the in-laws house for 2-3 days and returned saying he had put on some weight. The reason is his in-laws served more food and he could...
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Oats Vegetable Khichdi

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Oats khichdi is a twist on the already comforting and healthy dish- khichdi. Usually, people add either moong dal or Tuvar dal when preparing khichdi. However, this recipe uses some of 3 dal varieties. Addition of chana dal gives it a nice mouth feel and moong dal as always is easy to digest and gives khichdi the soft texture. Those looking for easy and tasty dinner idea when trying to lose weight or manage lifestyle conditions, this is a great add on. Give it a try and you’ll come back for seconds. I once heard Chef Sanjeev Kapoor say in Master Chef that khichdi ke chaar yaar- ghee, dahi, papad, achaar. I haven’t tried that combo but it sure sounds tempting. What do you like to pair khichdi with? Let me know in the comments below…   Serves - 4 people   Ingredients: Rolled oats- 1 cup Chana dal, tuvar/ arhar dal, moong dal- 3 tbsp each Onions- 1 big Green capsicum- 1 large Carrot- 2 medium French beans- a handful Fresh green peas (can also use frozen pe...
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Tofu veg pulav

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This tofu vegetable pulao is our twist on the comforting vegetable pulao that our mother makes often for lunch on Sundays with veg raita. When we started making tofu dishes, we wanted to try it out as one pot meal and that’s how we landed on this one. This pulao is full of colorful veggies thereby making it nutritious and filling at the same time. You can add mixed veggies of choice based on the seasonal availability. In winters, we can add cauliflower and red carrots.  Without further ado, let’s look at preparing Vegetable Pulao- Serves:  4-5 people   Ingredients- Raw rice- 2 cup Tofu- 200 g block Onions- 1 big Green capsicum- 1 large Carrot- 2 medium French beans- a handful Potato- 1 medium Fresh green peas (can also use frozen peas)- 1/2 cup Ginger- garlic paste- ¼ tsp Cumin seeds- ½ tsp Whole spices- cinnamon- 1 inch, cloves- 2, cardamom- 1 nos. Red chilli powder- 1 tsp Coriander powder- ½ tsp Garam masala powder- 1 tsp Turmeric powder- a pinch Salt- to taste Oil- 2 t...
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Paneer, Tofu, or Tempeh: Which Packs the Ultimate Nutritional Punch?

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You might have heard people comparing Tofu with Paneer. In fact, some people put them under the same bucket—those who are vegetarians eat paneer, and those who are vegans or don't like milk or milk products choose tofu as a protein source. Have you ever wondered how many grams of protein tofu and paneer really offer? In this article, I conducted research and examined the nutrition labels of tofu and paneer to find out.  Tofu typically offers around 10 grams of protein per serving, while paneer (such as the Amul brand) provides 20 grams of protein per 100 grams. Surprisingly, tofu offers only 50% of the protein compared to paneer per gram.   Indian Context and Soy Products:    - In India, we have the Indian Food Composition Table (IFCT) which provides nutritional information for most Indian foods. However, certain soy-based products like tofu, tempeh, miso, and natto, which are popular among vegans and health-conscious individuals, are not indigenous to India bu...
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