Healthy & Nutritious

Healthy and Nutritious Recipes for everyday

Authentic Mangalorean Prawn Sukka

Mangalorean Prawn Sukka - A spicy, tangy Prawn roast from the west coast of india made with chillies,tamarind and fresh coconut.

Mangalore Prawn Sukka is a dish from the west coast of South India.It is a bright orange(red in some cases) spicy and Tangy prawn roast made with fresh coconut and dry red chillies. I was introduced to Mangalorean cuisine about 7 years back when we went to Kudla, the most iconic Mangalorean Food restaurant in Bangalore, for a department lunch.My love affair with it began then. The Neer dosas, the Mangalorean Kori Gassi and the Ghee Roast, have wooed me to nose-dive deep into the cuisine with open arms.Though something or the other has always kept me from visiting Mangalore,the food remains an obsession that has grown with all the time I have been in Bangalore. This recipe of Mangalorean …

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Easy Indian Style Chicken Roast | Chicken Roast Masala

Easy Indian Style Chicken Roast Recipe - Whole Chicken & potatoes roasted with desi indian spices ,yogurt and Ghee.

Who doesn’t love a perfectly roasted chicken?I like mine full of flavour and Spices.Today’s Chicken dish is an Indian style Chicken Roast. There may be myriad ways of roasting a chicken but the most comforting for me is this Spicy Chicken made with warm spices and yogurt.It has what my palate recognises and associates with comfort food. The Indian Marinade for Roast Chicken Marinating the chicken overnight will make sure that it’s well seasoned and flavourful.I have used some basic Indian spices along with two important ingredients Yogurt and Vinegar. Yogurt and Vinegar not only impart flavour but also tenderise the chicken from inside.Rest of the spices are everyday available Indian pantry staples – Coriander,cumin,Chilli powder and pepper. if you want …

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Italian White Butter Beans and Tomato Stew

Vegan(Vegetarian) Italian White Butter Beans and Tomato Stew with herbs and roasted cherry tomatoes.Easy to make hearty Lima Beans Stew

I am always looking for meals that can serve a large crowd and be made in advance.This Italian White Butter Beans and Tomato Stew is just that.You can not only make this ahead of time but also freeze it for later use. It’s the perfect Vegan (Hence Vegetarian) option – it has good amount of protein from the beans and the flavour from the tomatoes, bell pepper and herbs.It’s a recipe made for success really! What are Lima Beans / Butter Beans Let’s talk about Butter Beans,shall we?Lima Beans are large white colour kidney shaped beans.They are a great vegan source of fat free protein and have a high glycemic index- which means they are great for people with diabetes. What …

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Tamil Nadu Style Egg Roast Masala – Spicy Muttai Thokku recipe

Tamil Nadu Style Egg Roast Masala - Spicy Muttai Thokku recipe

We used to get this exact Egg Roast Masala in our hostel about a decade back.In fact this Tamil Nadu Style Egg Roast Masala was the sole reason I joined the Non Vegetarian Mess.While everything else was a disappointment in my hostel mess, this was one dish that they excelled in. This Egg Roast Masala is also called Muttai Thokku in Tamil.It’s best described as boiled Eggs in roasted onion and tomato masala. While the ingredients are simple, the technique and quantity of each is important. So how do we make Tamil Egg Roast Masala Egg Roast Masala is made by slow roasting onions and tomato in warm spices.Hard boiled Eggs are added once the masala is ready. If you read the recipe, …

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Thai Sweet and Spicy Cucumber Salad

Thai Sweet and Spicy Cucumber Salad

Thai Sweet and Spicy Cucumber Salad is my absolute favourite salad to make, especially when I am entertaining.In fact in my mind it’s an amazing appetizer not a mere salad. The dressing is the real bomb though and I think it would jazz up any kind of vegetable.It’s a Sweet,Spicy & tangy dressing- which is just what is needed to make the best salad dressing ever. It’s obviously Thai inspired as the name suggests.Traditionally fish sauce is also added in the dressing for an extra umami but I have skipped it in this dish. You can change the proportions of the ingredients as per your taste and preferences.This recipe will yield an extra spicy Thai Sweet and Spicy Cucumber Salad because …

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Dhaba Style Dal Tadka | Restaurant Style Yellow Dal Fry

Dhaba Style Dal Tadka | Restaurant Style Yellow Dal

Today’s recipe is Dhaba Style Dal Tadka also called Restaurant Style Yellow Dal. Every household as a favourite dal and a special way of cooking it.Even within households, people cook Dal differently.My aunt usually only makes the brown Masoor with the Chilka and my mother prefers Moong.There is no right or wrong way to make a dal- you can make it in one shot in the pressure cooker-without bothering with an extra tadka or you could slow cook it like the black dal usually is for a creamy consistency. The Method The Dhaba Style Dal Tadka that I make has two types of tempering or tadka.The first one is with the usual suspects – Onions,Tomato,Ginger,Garlic and spices and the second tempering …

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Easy Cherry & Rhubarb Crumble

Cherry & Rhubarb Crumble

I don’t know what it is but a crumble always takes me right back to my childhood.I can tell you I felt like a little child licking the bowl clean when I was done with this Cherry & Rhubarb Crumble. There is something so comforting about eating a crumble.It has everything -the tartness from the fruits – cherry & rhubarb in this case,crispness from the crumble and creaminess from the ice-cream or whipped cream.It’s infact ,the perfect no fuss dessert at the end of a hearty dinner.I usually serve the crumble warm with a dollop of ice cream which adds another dimension to this already amazing dish. I love making it in my kitchen because this doesn’t need any special knowledge …

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Malabar Chicken Peralan | Kerala Style Kozhi Peralan Roast

Malabar Chicken Peralan - Kerala Style Chicken Roast

Malabar Chicken Peralan or Kozhi Peralan as is known regionally is a famous dry Chicken Roast from the state of Kerala. It’s very popular in the Malayali Christian Community but like all traditional recipe everyone has their own versions of it.This  recipe is adapted from the famous book Flavours of the Spice Coast by Mrs K. M Mathew.This book was published almost two decades ago and has since been handed to every new bride in the Malabar community. The first time I made it ,both I and Abhishek were pleasantly surprised with how rounded the flavours were- everything is in a fine balance- the heat from the chillies,the warmth from the spices, the sourness from vinegar.Everything has a role to …

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Easy Beetroot Falafel

Beetroot Falafel - Traditional Middle Eastern Nutrient Rich,high protein patties made with chickpeas and spices

Introducing you today to – Beetroot Falafel that can be fried or baked.These Middle eastern street food is so loved across the world that it’s become a household name now. Easily made and even more easily eaten- Falafels or Felafel can be eaten simply with some yogurt dip or stuffed inside a pita bread with some raw veggies. Falafels are super high on nutrients because the majority of it is only chickpeas(garbanzo beans or chole) and veggies. In fact these beetroot falafels are not only vegan but also paleo and whole 30 approved. Beetroot Falafel can be made paleo and whole 30 approved by swapping flour with tapioca flour or potato starch and baking them instead of frying them. Healthier …

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Restaurant Style Punjabi Rajma Masala

The best Restuarant Style Punjabi Rajma Masala -Easy recipe

I could write a book on Rajma.If there was one dish that was my ALLLLL time favourite it was the Punjabi Rajma Masala.It’s something I cook almost every week at home. The Punjabi Way of cooking Rajma Masala is to soak it overnight in water, boil it using a pressure cooker and mix bhuna masala made with Chopped Onions,Pureed tomato,Ginger, Garlic and milieu of fresh spices- including Cumin,Coriander and Chilli Powder.This dish  is especially popular in the Northern states of India. Everyone has a Rajma recipe and a story with it, don’t we? I in fact have a number of stories! There was a time I ate(& relished) undercooked Rajma Masala with rice at my hostel in Vellore for 4 …

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Light Pasta Salad with Gorgeous Cilantro Dressing

Light Pasta Salad with Cilantro Dressing

Summer is all about fun- with the summer holidays,Mangoes and but it also makes you want to eat something light and refreshing.This Light Pasta Salad is just that-feather Light,refreshing and best of all has a kick ass Coriander/Cilantro Dressing! Out of all the ingredients in this Pasta Salad, the absolute hero of this dish is the Cilantro dressing.It is such a perfect mix of fresh, salty, fatty and acidic that I can’t get enough of it.I am probably not qualified to say this but I still want to say it This is the best dressing Ever!!!   No really!!! If you are one of those who just can’t stand plain old stale salad then this dressing will be your elixir. Prior …

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Authentic Mangalorean Prawn Curry-Yeti Gassi

Mangalorean Prawn Curry

This Mangalorean Prawn Curry is the crown jewel of the Western Indian Coastal cuisine from Mangalore,Karnatake. Before moving to the southern region of India, I really had no idea about the very distinct cuisines of the southern states. Actually,scratch that..not separate southern “states” but “regions”..There are so many cuisines , that I am suddenly grappling with too much information and ideas..For instance-there is the famous Chettinad cuisine, then there is the Tamil Brahmin way of cooking,Malabar Cuisine,Mangalorean Cuisine and I am sure I am missing out on a dozen more here. For me,Mangalorean Prawn Curry was a case of pure sheer infatuation which started when I tasted Fish Gassi at Jai hind lunch house in Mumbai for the first time.To say that we …

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Mom’s Quick Paneer Capsicum

Super Simple,Quick,Vegetarian Paneer Capsicum Family Recipe.

I met a friend today and we were swapping childhood stories about how her mom cooked some super exotic dishes at home and how my mother was the most “Jugadu” cook ever.All most all our birthday parties had channa masala noodles which by the way we all loved!,bread rolls,fryams and a giant giant vat of Rasna but the “fine cutlery” along with my mothers 10 minute Paneer Capsicum recipe was taken out at the more grown up parties. Our Love for Paneer Capsicum I am not lying here but it’s really her goto recipe-it’s served every time important guests come home,it was served when my inlaws came home for the first time, it was served when my brother’s inlaws came …

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Healthy Chocolate Bliss Balls

Healthy Chocolate Bliss Balls

Yes I named these Chocolate Bliss Balls and it’s okay if you want to call me out on my nonsense. These are ladoos which we Indians have been making for only a dozen centuries.But the undeniable fact is that these have chocolate and I don’t know a lot of healthy chocolate ladoos!These are made without any added sugar(of any kind),any oil or fat and has no grain in it.Like Really! I am obviously very late to the bliss ball party but you don’t have to be! The original recipe is from chocolate covered Kate blog and I can’t tell you how amazing her blog is! It’s full of unbelievable healthy treats which I swear I can’t stop making!  If you …

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Italian Chicken Cacciatore

Italian Chicken Cacciatore

Italian Chicken Cacciatore is a rustic, earthy braise of chicken with vegetables and tomatoes.The chicken is first browned and then slowly braised in a chunky sauce made with tomatoes and vegetables.Chicken Cacciatore translates to “Hunter Style Chicken” in Italian. There are a lot of fables around the stew.It’s believed “Hunter style Chicken” is made right after hunting that bird or rabbit, in the middle of a jungle, with vegetables plucked off the foliage but we don’t live in a jungle and neither do we hunt our own food so this is a compromise at best! Another story is that when the men returned empty handed after a hunt their women folk made chicken cacciatore like we Indians probably make khichadi …

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Indianised Lebanese Tabouleh Salad

Indianised Lebanese Tabouleh Salad

Indianised Lebanese Tabouleh Salad.Confounded?In indian context what is a salad? In the most down trodden, bare minimum, stripped form it’s the green salad made with one sad little cucumber, one tomato and one onion cut and artfully(not!) placed on a plate ,served as a dish which in my opinion no one who isn’t a heart or a diabetes patient ever touches. Though we Indian consume a lot of veggies ,most of it is cooked.This salad is sort of an Indian cousin of the actual Lebanese Tabouleh,also called Tabouli, uses Bulgar Wheat.But my version uses broken wheat aka our humble Dalia instead which saves us the time and space to forage another new ingredient. A Lebanese Tabouleh Salad is made with lots …

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Healthy Whole Wheat Blueberry Lemon Muffins

Healthy Banana Raisin Muffins

Muffin is something we eat on the go, without thinking or spending much time on deciding its merits and demerits and that’s the reason it’s important that a homemade muffin is made with healthier ingredients than with rather more weightier and more processed counterparts.These Healthy Whole Wheat Blueberry Lemon Muffins are made with 100% whole wheat flour, the same flour used to make chapatis at home and the sweetness comes from jaggery as opposed to white or brown sugar. Both these ingredients are less processed and a whole lot more nutrient heavy that their processed cousins and hence they are my choice of baking ingredients, especially when I am making something casual and non celebertory. Though these Healthy Whole Wheat …

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Moist Quinoa Chocolate Cake

Genius Quinoa Chocolate Cake

First,a set of disclaimers on this Quinoa Chocolate Cake. If you are expecting anything less than a perfect chocolate cake then let me disappoint you. If you are expecting a trade off ,gummy, weird Chocolate Cake,then again this recipe will disappoint you. If you are expecting anything other than a magical,chocolatey,fudgy,gooey cake then you are on the wrong post.Seriously! I have listed all these disclaimers because this Quinoa Chocolate Cake is not a trade off cake.It’s not something you are forced to eat in the name of chocolate cake because of all the allergies and diets you have adopted. Don’t make it cause you want something gluten free..make it cause you want something super Chocolatey and fudgy. The recipe is adapted very …

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