Q for Quinoa!

This Quinoa recipe is super easy to make and very delicious in addition to being a good source of protein an fiber — my husband absolutely loves it (well…he has no choice)! It goes well as a side with grilled chicken or even as a meatless entree served with avocado!

Here is the skinny on Quinoaquinoa-3

  • Whole-grain
  • A source of fiber and protein
  • A source of potassium and iron
  • Gluten free

 

 

Serving Size: 1 Cup; Calories per serving: 240 Kcals

Ingredients:

  • Quinoa, 1 cup
  • Water, 2 cups
  • Tomatoes, 1 cup chopped
  • Jalapenos, ½ cup chopped
  • Corn, canned, no-sodium (drained), 1 can (approx 15 oz)
  • Black Beans, canned, low-sodium (drained), 1 can (approx 15 oz) – I prefer to use dry black beans instead of using canned.
  • Cumin powder, 1 tsp
  • Red chili powder, 1 tsp
  • Salt,1 tsp
  • Lime, 1

** once i even added taco seasoning to spice it up 🙂

Directions:quinoa-2

  1. Place all ingredients in a large pot.
  2. Cover and simmer (medium low heat) for approximately 20  minutes or until no water is left.
  3. Top with cilantro and squeeze some fresh lime juice.

P.S. Canned diced tomatoes and jalapenos can be used as well.

Banana Nut Bread made with Whole Grain Flour

The delicious banana nut bread recipe contains 50% whole grain flour thus providing you with some fiber in your diet. Enjoy a piece of bread with skim milk in the morning and you have a breakfast of less than 350 kcals. Remember: eat in moderation!

1 loaf = 12 servings        

Nutrition Value of 1 serving:

254 Kcals     36.3 g of Carbohydrate (2.6 g Dietary Fiber)     11.3 g Fat     4.2 g Protein

  • 8 tbsp (1 stick) butter at room temperature
  • ¾ cup sugar     Image
  • 2 eggs
  • 1 cup all-purpose flour
  • 1 tsp baking soda dissolved in 1 cup of hot water
  • ½ tsp salt
  • 1 cup whole wheat flour
  • 3 large ripe mashed bananas
  • 1 tsp vanilla extract
  • ½ C walnuts, coarsely chopped

Directions:

  1. Preheat oven to 350o
  2. Grease the pound pan
  3. Cream butter and sugar till light and fluffy
  4. Add eggs one at a time beating well after each addition
  5. Sift all-purpose flour and salt together
  6. Add baking soda dissolved in hot water
  7. Stir in whole wheat flour and mix well
  8. Fold in mashed bananas, vanilla extract, and walnuts
  9. Pour mixture into pan and bake 50-60 minutes or till the cake tester comes out clean
  10. Let it cool for 10 minutes before removing the loaf from the pan

My Plate vs. My Plate

I know it’s not easy nor is it fun to count calories – you just want to enjoy the meal! USDA came out with the My Plate few years ago and I believe it is a great guide to eating healthy. It gives a quick visual of how our plate should look to be on the right track. It teaches us to enjoy a variety of foods in proper portions!

I decided to compare USDA My Plate with my plate. This is what it means to “Eat Right,Your Way, Every Day” – enjoy your cultural foods in moderation!

myplate

My Plate 1 labeled

  • Made half my plate fruits and vegetables
  • 1/4 of the plate was karhai chicken (lean protein) – popular dish in South Asian culture
  • 1/4 plate was nan – bread common in South Asian culture
  • Dairy – I did not have it at lunch but I did at breakfast

What one change would I try to make next time?

  • Make my bread whole grain

Theme for National Nutrition Month 2013 is “Eat Right,Your Way, Every Day

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One healthy tip at a time!

One healthy tip at a time!

As I was trying to find parking at the movie theater, my younger cousin says, “We should park farther from the entrance and just walk to get some exercise.” It was very exciting to hear his enthusiasm about staying active. Being physically active doesn’t mean you must go to the gym – find out what works for you and how you can burn some extra calories throughout the day.

Chappli Kabab: healthier version

Chappli Kabab is one of my favorite foods but it is usually deep fried in oil. My mom slightly adjusted the recipe on the back of the Shan Chappli Kabab masala box to make it a little healthier.

chappli kabab

Bake it don’t fry it!

Forget the egg!

Go lean!

Serving size: 2 kababs

Number of servings: 6

Nutrition information per serving:                319 kcals, 16 g protein, 25 g fat

Ingredients:

  1. 500 grams of regular ground beef (approximately 1 lb)
  2. Shan Chappli Kabab Masala (1 packet =100 g)
  3. 1 large tomatoes, sliced
  4. 1 medium onion, chopped
  5. 1 large jalepeno pepper, finely chopped
  6. 1 tbsp ginger, minced
  7. 1 tbsp garlic, minced
  8. 1 tbsp corn oil

Directions:

  • In the minced meat add Shan Chappli Kabab masala, onion, jalepeno, ginger, garlic, and oil.
  • With wet hands make thin flat round kababs (about 12 kababs). Place a slice of tomato on one side of the the kabab, and place on baking sheet (spray the baking sheet with oil)
  • Bake in 350 degrees oven for 20 minutes or until kababs are cooked (internal temperature of 165 degrees)

Tip:

Use lean ground beef (281 kcals/serving)  to reduce the fat and calories. Use chicken instead of meat to cut out the calories even more.

Chocolate Chip Oatmeal Cookies

These are one of my favorite homemade cookies. The recipe is from my friend’s blog (http://canihavesomemoremum.wordpress.com)

choco&oatscookie

1/2 cup (1 stick) unsalted butter, room temperature + 1/2 cup unsweetened applesauce (applesauce is used to reduce the amount of fat)
1 cup (packed) golden brown sugar
1/2 cup sugar
1 teaspoon vanilla extract
2 large eggs
2 cups old-fashioned oats
1 1/2 cups all purpose flour
1 teaspoon baking soda
1 teaspoon salt
1 1/4 cups semisweet chocolate chips

Preheat oven to 375 F.  In a large bowl, whip together the butter, apple sauce, sugars, and vanilla extract.  Blend in the eggs.  Fold in the oats, flour, salt and baking soda until properly mixed.  Stir in the chocolate chips.

Line a baking sheet with parchment paper.  I used a #40 disher to scoop my batter. Place the dough 2 inches apart and bake for 7 minutes. Rotate pan and bake for 7 more min, 14 min total.  Cool the cookies on a cooling rack and repeat with the remaining batter.

1 cookie = 99 calories, 16 g carb, 4 g fat, 2 g protein