Ingredients
Half cup orange juice
Half lemon juiced
Half cup celery juice
Half lime juiced
Handful of spinich
2 chopped kiwis
1 tsp ground ginger
1 tsp chia seeds
Pinch of salt
1 tsp honey
Method
Place all the juiced and chopped up ingredients into a blender and blitz till it’s turnd into liquid.
Pour into a glass and serve.
My vegan protein ball recipe is a healthier and tastier alternative and much cheaper the supermarket brands.
It’s quick and easy to make with using only a few ingredients.
Almonds are an excellent source of plant protein and packed with antioxidants. They are low in fat, carbs and calories, whilst high in fibre.
Desiccated coconut is an excellent source of healthy fat, it contains no cholesterol and is poacked with selenium, fiber, copper and manganese.
Ingredients
100g fresh unstoned dates
• 140g soaked almond nuts
2 tsp Vanilla Extract
1 pinch Sea Salt
50g Dessicated Coconut
Method
In a blender blitz all the ingredients together to a smooth consistency.
Place the mixture into a bowl and allow to cool for 4-6 hours.
Now roll the mixture in your hads and form small balls.
Roll the balls into dessicated Coconut and leave to chill for 2 hours before eating.
Ingredients
• 1 green bell pepper
• 1 Red bell pepper
• 1 large onion
• 1 courgette
• 1 aubergine
• 1 tbs olive oil,
• Pinch of Salt and pepper
• 300 – 400g lasagne sheets
• 150g mozzarella
Tomato sauce ingredients
• 2-3 tbsp olive oil
• 4 cans chopped tomatoes
• Hadful of basil leavez
• 1 onion finely chopped
• 2 garlic cloves, crushed
white sauce ingredients
• 70g plain flour
• 700ml milk
• 70g butter
Method
Start by Preheating the oven to 200C/180C fan/gas 6.
Chop up all the veggies and add to a lightly oiled baking tray. Coat the veggies with olive oil, season with salt and pepper and place in the tray. Roast the veggies for 30mins until they turn lightly browned.
Remove from over and leave Leave on rack cool down.
How to make tomato sauce.
In a large pan heat the olive oil and add in onions and garlic.
Cook them for 5 mins over a slow heat until softened.
Turning the heat to medium, pour in the chopped tomatoes and bring to boil and then let it simmer for anout 25 mins.
Now add in the basil leaves, take of heat and leave to cool down. Once the mixture is cooled, pour into the processor and blitz till smooth.
How to make the white sauce.
In a medium saucepan, melt the butter, the. Add and stir in the plain flour. Let this cook for 2-4 mins and then whisking in the milk and bring to boil, while stirring all the way through. Lower the heat and cook till the sauce starts to thicken up.
Preparing the Lasagna
The oven should be preheated at 180C/160C fan/gas 4.
Oil the ovenproof lasagna dish lightly.
Add a layer of the cooked vegetables to the dish, then pour over a layer of the tomato sauce. Followed by covering with a layer of lasagne sheets and drizzling a small layer of the white sauce.
Repeat this process until you have three/ four layers of pasta.
Lastly scattering mozzarella cheese over the lasagna till fully covered
Place the the lasagna dish inside the preheated over and bake for 45 minutes, till golden brown.
My Sabudana waffle recipe is quick and easy to make and very tasty. It’s a popular Maharashtrian delicacy, crispy form outside and soft from inside. It’s best enjoyed warm, with a cup of coffee.
Ingredients
1 cup soaked & washed Sabudana
1 cup chopped coriander
1 tsp ginger paste
1 green chilli chopped
3 small potatoes
Salt as needed
1 tbs lime juice
1 tbs sunflower oil
Method
• Wash and soak Sabudana overnight.
• Steam the potatos and mash them.
• Drain the sabudana and & air dry.
• Place the Sabudana, in a bowl, add in the mashed potato, ginger paste, chopped green chilli, chopped coriander. salt and lime juice .
• Mix well
• Make small flat pattys out of the mixture.
• grease the heated waffle maker with oil.
• Now place the flat patty in waffle maker and close it.
• Cook till the waffle patty is crispy from both sides.
Sagg paneer/ sagg tofu is very popular in northern India and originates from the Migdalia cuisine.
Saag tofu is my healthy variation of saag paneer. This is a healthier, low fat version, but Still delicious and full of taste. I prefer to use tofu instead of paneer when making this curry, as tofu contains last calories and fat then paneer. If you prefer to use paneer, please do so.
Tofu paneer is really easy to make, it takes me about 25 minutes to make. It’s a really simple but tasty curry to make, as it only needs a few ingredients. Sagg Tofu is best served with rice, chapati or naan bread.
Ingredients
6 ounces of tofu & cut it into 1 inch cubes
1 bag of spinach chopped up.
2 tbs olive oil
Tomato puree
1 tsp ground turmeric
1 tsp ground cumin
1 tsb garam masala
1tsp ground coriander
2 tsp salt
1 medium onion chopped
2 garlic cloves (mashed)
1 tsb of fresh mashed ginger
1 cup low-fat plain yogurt
Instructions
• In a large pan, heat the oil and add in the onion and tofu.
• Let it cook for 10mins on a medium heat (the onion should be soft and brown and tofu golden brown.)
• Now add in the the spices garlic, salt and ginger. Let it cook for 2-3mins till the spices mix together.
• Now add in the tomato puree & chopped spinach.
• Mix it well and let it cook for a further 5-7 mins.
• Lower the heat, stir through the yoghurt.
• Now remove from the heat & garish with fresh coriander.
• Serve warm.
Ingredients
1 tbs of oil
1 tsp Fennel seeds
1 medium Oinion
4 Garlic cloves
2 green chillies
2 tsp Salt
1 tsp Red chilli powder
1 tsp Turmeric
1 tsp Gram masala
Small cup Lemon juice
Handful of Coriander
2 Potatos
1 midium cup Frozen peas
Puff pastry sheet
Butter
1 tsp Cumin seeds
Method
To a large wok add 1tbs of oil.
Add in the cumin and flannel seeds and let them cook for a minute.
Now add in the onion, garlic, ginger and green chillies.
Then add in the turmeric, red chilli powder, gram masala and salt.
Mix well and let it Sauté for 5mins, to let the spices cook.
Add in the mashed potato and peas and mix well.
Add lemon juice and coriander and mix well. Let it cook for a few minutes and take it of gas.
Roll out the puff Pastry sheet and spread a layer of the mixture on it.
Slowly roll up the pastry sheet into a tight log.
Now cut the log in to slices and place it on to a baking tray.
Brush the pinwheels with butter to give it that golden colour.
Place the baking In the oven and bake at 400F for 20minutes.
Iodine is a mineral that is found in certain foods. Our body needs iodine to produce thyroid hormones. It cannot naturally produce iodine itself and relies on certain foods to do the job.
Without enough iodine supply in the body, the thyroid gland is unable to release thyroxine hormone into the bloodstream. These are the hormones that controls our body’s metabolism and other functions. Most of the cells in our body needs thyroxine hormone to function properly. Insufficient levels of thyroxine hormone can cause a feeling of general weakness in the body.
Food such as figs, lentils, oats spinach, quinoa, almonds, seeds, potatoes soybeans, kidney beans, are naturally rich in iodine and should be included daily in a vegan/ vegetarian diet.
Ingredients
1 cup of basmati rice
2 cups of water
1/2 cup frozen green peas
2 tsp olive oil
1/4 tsp cumin
1/4 turmeric
Season with rock salt
Method:
Boil the rice in water until it’s cooked. Now wash the peas in warm water to remove ice.
In a frying pan heat oil and add in cumin seeds. Once they have coloured & start to crackle slightly, add in the peas and cook for 2 mins. Now add in turmeric, salt & mix well. Remove from the heat.
Once the rice is cooked drained out the water and add it to the pea pan.
Using a fork mix it well through and add salt to taste.
Batata Poha is popular and traditional South Indian breakfast recipe. In Maharashtra it’s know as Pohe and in Gujarat as Poha.
Batata Poha Is easy to make and is low in calories. It has aprox 76.9% of carbs and 23% fat, making it an ideal choice for a quick healthy meal. It’s also packed with iron, and ranked low on the glycemic index.
Preparation Time: 10 minutes
Cooking Time: 15 minutes
Serves: 3 servings
Ingredients
2 cups thick Poha (rice flakes)
1 medium potatoe chopped
1 large onion chopped finely
8 curry leaves
1 tsp Cumin Seeds
1 tsp mustard seeds
1 tsp Asafoetida
1 tsp Turmeric Powder
Salt to taste
1 Lemon
2 tbs oil
1 cup of finely chopped fresh Coriander
Method
Put the poha in a strainer.
Wash the poha throughly and gently. Drain the excess water through a strainer.
In a large wok heat 2 tbs of oil. Add in the mustard seeds, once the seeds start to splut, add in the asafoetida, cumin seeds, green chilies and curry leaves.
Allow the spices to cook for 45- 50 seconds.
Now add in the chopped onions and sauté for 1-2 minutes.
Add in the boiled chopped potatoes and mix well and let it cook for 2mins. Stir to prevent sticking.
Add in the salt and turmeric powder. mix it and leave it for a minute.
Now add the soaked poha and mix well and let it cook for 3-4 minutes.
Add fresh lemon juice, and chopped coriander leaves.
Mix well & turn of the heat.
Batata poha is ready for serving.
White Dhokla is a popular Gujarati snack. Dhoklas is a healthy and light snack. Easy to make and tastes delicious. It only a needs a few ingredients that are available from the kitchen pantry
Prep Time 35 minutes Cook Time 20 minutes Serves 4
Ingredients
2 cup Rice Flour
2 tbs semolina
1 cup Yoghurt
1 tsp Asafoetida
2 tbs White Sesame Seeds
2 tsp Mustard Seeds
2 tablespoon Suji
Few Curry Leaves
2 tsp Eno
1 tsp fresh Ginger chili paste
Cup of Fresh Coriander Leaves
Salt to taste
Oil as needed
Instructions
In a bowl add In the rice flour, yoghurt, semolina.
Add in 1tsp Asafoetida, 2 tsp oil, pea size of ginger & green chilli paste and 1 tsp of salt .
Now whisk to a lump free smooth batter.
Leave the batter to rest for half an hour.
Check after 30mins, if the batter has become thick, add in a little bit of water & adjust.
Add water to the steamer and turn it on.
Grease the baking tin throughly and keep it ready.
Add 2 tsp of ENO to the batter and mix it quickly and well.
The batter will start to bubble and puff.
Pour the batter mixture in the greased tin and place it in the steamer.
Cover the steamer with lid and and let it cook for 10mins
After 10 mins, check with a toothpick, it come out clean then shut the steamer off.
Remove the cake tin and leave to cool.
Cut the dhokla into squares and remove from the tin.
Tempering method
In a wok heat 2 tbs of oil on a medium flame.
Add in the Asafoetida, mustard seeds, white sesame seeds & curry leaves.
Once Let the mustard seeds have crackled & the curry leaves are fried.
Add in the dhoklas and give it a good mix.
Take of heat & garnish with fresh coriander leaves.
Inside Out Wellbeing 