Roasted Spiced Chickpeas are so simple to make and full of taste. They make an excellent snack.
Chickpeas is superfood, as well as being an excellent source of plant-based protein and high in fiber. Chikpeas are filling and very beneficial for digestion and gut health.
A cooked cup of chickpeas contains 12.5 grams of fiber and 14.5 grams of protein. With only 268 calories.
Ingredients
Serves 1
1 Chickpea can, drained and rinsed.
1 tablespoon olive oil
1 teaspoon ground cumin
1 teaspoon turmeric powder
1 teaspoon chilli powder
1 teaspoon salt
1 teaspoon coriander powder
Method
Preheat the oven to 400°F (200°C).
Drain, rinse and dry the chickpeas.
More drier the chickpeas are the more crunchier they will become once cooked.
Spread the chickpeas out on a parchment paper-lined baking sheet.
Add olive oil, cumin, turmeric, chilli powder, coriander powder and salt to the chickpeas and toss well till coated evenly.
Roast the chickpeas for 20-25 minutes for oruntil browned.
Chia pudding blowl is a dense and filling breakfast. Chia seeds is a super food. They are high in fibre, antioxidants,, protien and omega3 fatty acids.
Ingredients
200ml plant base milk
2 tbsp Chia seeds
1 tsp vanilla extract
1 tsp maple syrup
A dash of cinnamon
Method
Toppings
Blueberries
Kiwi
Seeds
Method
Place all the ingredients into a mason jar, close it tightly and shake it.
Place thr jar in the refrigerator overnight.
Next day, emptty the puddibg into a bowl and stir well as the chia seeds will expand.
This is a delicious low fat high protein smoothie, making it an ideal healthy breakfast idea. It is so simple to make and filling to keep you going till lunch time.
Ingredients
100g blueberries
40g oats
1 tbsp chia seeds
200ml plant base milk
100g yogurt
Method
Start with placing all the ingredients into a blender.
Now blitz till smooth, pour the smoothie into a glass and enjoy.
We naturally start to lose muscle mass after the age of 30. This is called sarcopenia and is part of the aging proccess. We can however slow this proccess by making simple lifestyle changes. Bulid lean muscle is one of the changes. It can help with Mobility, bone health, physically strong and toned , longevity, good posture, hormonal balance.
Bulid lean muscle can also also help with boosting the human growth hormone, mental health, and your gut health
Below are the best exercises to create lean muscle:
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.
Food has the power to heal. It’s a potent tool to treat and prevent illnesses.
Inflammation & Nutrition. Inflammation acts like the body’s defense mechanism. The immune system recognises harmful and foreign stimuli and starts to elimate it from the body so it can start the healing process .
Food has power to heal. It’s a potent tool to treat & prevent Illnesses.
There are 2 types of inflammation:
Chronic inflammation: Is referred to as a slow, long-term inflammation lasting for prolonged time in the body. It’s mainly connected to the environment around us, our dietary choices, stress levels and general health. It can be harmful and may increase the risk of several diseases.
Acute inflammation occurs when our body sees harm coming like an infection, and starts to fight in a short period. Thus, known as a normal response for the body ans immune stern to promote the healing process.
Nutrition & inflammation. Our daily diet choices can help to keep both our body and immune system healthy and strong.
Plant based protein. Research over time has shown us that consuming high intake of red meat and dairy products in our diet can increase high level of inflammation in our body. Where as Plant bases proteins such as lentils and beans have a lower levels of inflammation levels. They consist of high fibre levels and anyhocyanin.
Herbs and spices. Herbs and spice have high levels of antioxidants and phytonutrients and have many anti-inflammatory properties. They can help to flavour our meals without adding excess salt and fats. Turmeric, Cardamom, Rosemary, Black pepper and Cinnamon are antiinflammatory herb and spices and should be included in our diet to naturally lower inflammation.
Dietary Choices. Eating a high intake of rainbow colour of fruits and vegetables can help to fight inflammation and strengthen our immune health. Fruits such as cranberries, blackberries, and blueberries are known as anti- inflammatory foods. Anti inflammatory veg includes brocli, cabbage and leafy green vegetables.
Garlic consist of organosulfur compounds and flavonoids. These are known to help with fighting inflammation, infections and cardiovascular diseases.
Ginger is packed with antioxidants and contains gingerols. Gingerols has proven to fight inflammation and with high levels of antioxidants, ginger is able to prevent free radical production anti inflammatory disease.
Onions Onions has a flavonoid called quercetin, which is know as the following Anti- carcinogenic, Anti- inflammatory, Antiviral
Other factors that can help with fighting inflammation.
Vitamin D Research has shown that having low levels of vitamin D in the body can cause inflammation. It always good to check Vitamin D levels and correct them if needed to.
Sleep. A good sleeping pattern is vital for optimal health. Disturbed sleep patterns has been associated weak immune system and increased inflammation levels in the body.
Managing stress Excessive stress levels can have an effect on our physical and emotional health. This also contribute to high level of inflammation in the body. The best techniques for stress management at home is to practice meditation daily and simple breathing exercises. Alway consualt a healthcare professional for ongoing support is advised if needed.
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 