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.
Vegan Protein Alkaline Soup
My Alkaline soup is made up of nutritious high alkaline vegetables and lentils high in protein.
Benefits of Alkaline foods
• Promote healthy body weight .
• Improve kidney health
• Promote gut Health
• Eliminate toxins.
• Rejuvenate damaged cell tissue.
• Increase energy levels.
• Blood nourisher.
• Stimulate the brain and central nervous system.
Ingredients
1 red bell pepper ½ red onion 1 cup canned brown chickpeas ½ cup coriander ½ cup warm milk 1 tbsp olive oil 1 tsp oregano 1 tsp salt 2 cups hot water
Instructions
Start with roasting the bell pepper and onion.
Warm ½ cup the milk (milk of your choice), chop up the coriander finely.
Finally, place all the ingredients into a blender and blend until smooth.
The classic Chaas is known as the Indian buttermilk. A refreshingly and cooling drink made up of yogurt and spices. It helps to cool the body , helps the digestive system and makes an excellent appetizer.
All the ingredients is chaas are extremely healthy. It’s gives a good source protein, B vitamins, minerals and potassium. These nutrients help to boost immunity, improve sleep, enable hormone synthesis.
Today I’m sharing with you the simple classic Chaas recipe which is super easy to make and very tasty. It only take 5-7mins to make.
Ingredients
• 400 grams yoghurt (plant base yoghurt)
• 2 tsp roasted cumin powder
• 350ml of cold water
• 1 tsp black salt or add as required to taste
Method
• In a blender add the yoghurt, water, roasted cumin powder and salt.
• Blend for 3 minutes till all the ingredients are mixed well together. At the top there should be frothy foamy layer.
• Pour in glass and garnish with roasted cumin powder and serve immediately.
• For cold butter milk place it in the refrigerator and serve later.
A easy vegetarian/ vegan omelette recipe made from mung bean batter. it’s known as a favourite street food breakfast in New Delhi. it’s mainly served as breakfast, but also makes a good light heathy evening snack. It’s healthy and rich in protein.
INGREDIENTS
Serves 1
for batter: 1 cup moong dal
1/2 tsp turmeric
2 tbsp rice flour 1 tsp salt
For moonglet:
½ tsp ginger paste
1 green chilli (finely chopped)
½ tsp cumin
2 tsp oil 2 tbsp water
pinch chilli powder
1 tbsp coriander (finely chopped)
1 tbsp ghee
INSTRUCTIONS
• Soak 1 cup moong dal for 30 minutes.
• Drain the water and blend to smooth paste.
• add in ¼ tsp turmeric, 2 tbsp of rice flour and 1 tsp salt.
• mix well to form a thick batter.
• In a bowl add 1 tbsp of ghee, ½ tsp cumin, 1 chilli, and ½ tsp ginger paste and mix well.
• now heat a pan and spread 2 tsp oil.
• once the pan is hot, add 1 tbsp water to the batter and mix.
• pour the batter onto the hot pan.
• simmer till the base is cooked well and flip over and press gently.
Protein Vegan Banana 🍌 Smoothie an old favourite go to! I love this soooo much especially when the 🍌 🍌 🍌 are ripe! 😋
It’s so easy to make, nutritious and you can use any milk you like….💖
Banana is a super food, it gives us a good dose of vitamin B6 and magnesium. Banana helps to replenish electrolytes and contain complex carbs that keeps your gut health on track. Potassium in banana can help flush extra sodium through urine.
1 medium banana contains the following :
• about 100 calories
• 27 grams carbs
• 14 grams sugar
• 88 grams water
• 10 milligrams vitamin C
• 422 milligrams potassium
• 3 grams fibre
Heath benefits of banana shake
• Skin health
• Muscle cramps
• Weight loss
• Hangover
Ingredients
1 fresh banana
2 cups of coconut milk
1 tsp of peanut butter
Method
Just put all the ingredients in the blender and blend until smooth.
What is Veganism?
Veganism is the practice that excludes the use of all dairy and animal products, in the diet.
What to eat on a vegan diet?
◦ Fruits and vegetables.
◦ Legumes such as peas, beans, and lentils.
◦ Nuts and seeds.
◦ Breads, rice, and pasta.
◦ Dairy alternatives milk, yoghurt and cheese
◦ Vegetable oils.
Benefits of vegan Diet?
When it’s done and followed correctly, a vegan diet can help will the following:
◦ Promote weight loss
◦ Promotes Skin Health
◦ Reduce risk of heat disease.
◦ lowering cholesterol
◦ Manage diabetes by lowering A1C levels
When following a vegan diet, you have to make sure you are getting all the important essential nutrients. With a normal diet they are easily found in dairy and meat products. You’ll have to find alternatives to incorporate them into your new vegan lifestyle.
Ways to incorporate essential vitamins and protein into a vegan diet.
Iron: An excellent source of iron is found the the following plant base foods: include leafy green veg ( kale broccoli spinach), black-eyed peas, tofu and dried and fresh fruits.
Protein: Soy products like; (tofu and edamame) are an excellent source of protein as well as chickpeas and lentils.
Vitamin D: Fortified cereals, oat and orange juice are an excellent source. So are vegetables like mushrooms, Spinach, Kale, Okra and Collards. Soybeans and
White beans also high in vitamin D. 10 minutes of sunlight exposure daily can also give a good boost of vitamin D.
Vitamin B12: It can be it can’t be difficult to maintain a good level of vitamin B12 in a vegan diet, as it’s not found in plants. Forfeited fortified cereals, fortified rice and soy drinks are an excellent source of vitamin B12.
Essential fatty acids: To ensure a you’re getting your daily essential fatty acids dose, include whole grains grains and leafy green vegetables into your diet. (kale, spinach and collards). Also try and Snack on a handful of unsalted nuts, like almonds or walnuts.
In Ayurveda, spices are used to ensure that food we eat is fully digested. Use spices liberally when cooking as they will give a boost to the digestive fire. The three Ayurvedic dosha (vata, pitta, and kapha) benefit from different spices.
Spices such as Turmeric Cumin, coriander fennel hing, black pepper cinnamon cardamon: are potent in Ayurveda, as it enhances digestion to avoid digestive’s disorders such as gas and bloating. It also boosts the metabolism and cleanses the am
I love the beautiful colours of a Paella dish so here is my version which is vegetarian and free of fish and meat! Also I might mention I cook mine in a Paellera which is a special Paella pan made of steel. You can get one from Amazon: https://amzn.to/2Jh0TSG
You can of course you any normal pan for this too so don’t worry too much! 🙂
Ingredients:
2 tablespoons virgin olive oil
3 cloves of garlic
1/2 onion finely chopped
1/2 of each of a green, red and yellow pepper
2 medium size tomatoes
1/2 cup of frozen peas
1/2 cup of frozen green beans
1 1/2 cups of Basmati rice (this is my preferred rice)
1 litre of homemade veg stock
2 teaspoons of Turmeric
1 teaspoon Paprika
Salt to taste
Method:
Heat the oil in a paellera or a pan over medium heat and when it’s hot, add the garlic, onion, red, yellow and green peppers (chopped). Cook until brown.
Add the chopped tomatoes and cook for another 5 minutes.
Add the frozen peas and beans to cook a further 5 minutes.
Add in the rice and cook until rice begins to look translucent. Pour the vegetable stock in (water will do if you do not have stock), add the turmeric powder, paprika, also add salt to taste.
Stir the paella until all the ingredients are mixed and cook over medium heat for 15 to 20 minutes or until the rice is cooked. Add more vegetable stock / water if the rice is still uncooked.
Let stand the paella (covered) for at least 10 minutes before serving.
Preparing quick and easy meals for lunch is not only healthy but will stop you from snacking on bad foods and save you money in the process. Follow this quick recipe which can be made even quicker if you use Tilda’s ready made rice pouch! Rice is filling, gluten free and paired with peas & cumin adds flavour and nutrition to your lunch!
Ingredients:
1 cup Basmati rice
2 cups water
1/2 cup frozen green peas (I use Bird’s Eye Petit Pois)
2 tsp olive oil
1/4 tsp cumin
1/4 tsp turmeric
season with rock salt
Method:
Boil the rice in water until cooked. Wash the frozen peas in water to remove the ice.
In a frying pan heat oil and cumin seeds until they colour and crackle slightly.
Add the peas and cook for approximately 2 mins; add turmeric, season with salt to taste and mix well. Remove from the heat.
Once your rice is cooked and the water is drained – I use a steel colander for this – then add the peas to your rice and using a fork mix it well through the rice. The rice will get infused with the yellow colour from the turmeric. Enjoy with a blob of low fat Greek style or homemade yoghurt and a nice green salad.
Inside Out Wellbeing 