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Apple-Banana Cake
A delicious cake, quick to make and quicker to devour! The pureed fruits make it moist and soft and a wonderful alternative to the market bought frosted cakes. Mind you, this cake is not low fat-37% of calories are from fat, but it is the good kind of fat. Also, individuals with hypertension need to know that this cake has slightly high amounts of sodium (from baking soda and salt).
NOTE: 1 serving is a piece that is 2 in X 2 in
Serve it as dessert .... Remember to watch portion sizes! ...
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Avocado, Spinach & Cannellini Bean Salad
Compared to other basic garden variety salads, this one could top the list for good health.
Avocados provide cholesterol lowering nutrients.
The beans provide fiber and protein for heart health
And this salad really doesn't need much dressing, and hence is also terrific for weight loss.
If you wash and make extra quantities, you can assemble this salad for two consecutive days lunches.
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Beets & Lentil Soup
A soup which tastes as beautiful as it looks and is nutritionally speaking, very healthy.
Beets & carrots have pigments which are powerful antioxidants, helping in the fight against the damage caused by free radicals, (compounds that help protect against cardiovascular disease and cancer and also promote good vision, especially night vision.) Apart from their antioxidant compounds, carrots are the richest vegetable source of the pro-vitamin A carotene.
Beets provide potassium, vitamins A and C, magnesium, riboflavin, iron, copper, calcium and zinc.
Lentils are a very good source of cholesterol-lowering fiber. They also provide good to excellent amounts of six important minerals, two B-vitamins, and protein. All this with virtually no fat.
Bon appetit!
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Blueberry Yogurt Smoothie
This blueberry yogurt smoothie is a breeze to prepare and when you find out just how nutritious it is for you, it tastes even better.
A weekly summer must have breakfast recipe for the entire family, but specially for the children.
Did we forget to mention the purple color looks so very cool and royal!
Recipe courtesy: Anuradha Nigam of Houston/ Lucknow
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Bottle Gourd (Calabash) & Potato Curry
Bottle gourd does not particularly have a strong flavor and therefore blends well with many vegetables. It has a very high rating as a `weight loss' vegetable due to its high content of water. This vegetable provides decent amounts of dietary fiber, vitamin C, riboflavin, zinc, thiamin, iron, magnesium and manganese and is low in saturated fat.
This pure veg, flavorful curry can also be made in a hurry.
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Breakfast On The Go
Bar to go.
Starting off with a nutritious breakfast, helps keep the momentum going for the rest of the day.
These bars are high in fiber with fruit and nuts and yet light enough to be eaten in a rush, or carried to work and had during the commute.
Round of the bar with a cool glass of skimmed milk or orange juice to complete your morning's nutrient requirements.
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Cabbage with Garbanzo beans (Chana)
This dish combines red cabbage and garbanzo beans to give a nice blend of textures and color. Cabbage is a good source of Vitamin C which is easily lost (oxidized) if not handled carefully. The dish contains good amounts of dietary fiber, several minerals & vitamins and also protective phyto chemicals.The carbs are complex and of low Glycemic index and It is excellent for both weight control and general health.
** Image shown is prepared with seasonal green cabbage rather than red.
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Chocolate Cake - Vegetarian (Eggless)
This is a delicious and easy to bake eggless chocolate cake. If you do not like your cake to be too 'chocolaty' you can reduce the amount of cocoa powder according to taste. Use vegetable oil instead of butter to reduce the saturated fat content without losing the taste.
Watch portion sizes since this is not a low calorie or a low fat recipe!
Tried and true recipe courtesy Dipika Mistri of Scarsdale.
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Creamy Mango Dessert (Mango Phirnee)
Mangoes are a great source of antioxidant vitamin A, while milk is a good source of protein and calcium along with riboflavin.
This recipe combines the goodness of antioxidants, calcium and protein. It is also high in calories thus, ideal for someone suffering with cancer. It is also suitable for people with chewing or swallowing difficulties and those who are trying to gain weight.
Caution: Not recommended for those trying to lose weight or who are diabetic.
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Date-n-Walnut Cake (Eggless)
Dates are a perfect energy boosting snack. One serving of dates contains 31 grams of carbohydrates, which includes 3 grams of dietary fiber. They have the highest concentration of polyphenols among dried fruits so it helps in decreasing high sugar levels as well as keeping LDL cholesterol in check. Dates also provide good amounts of potassium, of B-complex vitamins – thiamin, riboflavin,niacin, vitamin B-6 and pantothenic acid.
The cake made from a combination of a handful of omega 3 fatty acid rich walnuts, wheat flour and a minimum of oil along with dates sure is a healthy snack, provided one sticks to the portion size specified.
One piece of the cake (approx 1 oz) is considered as one serving.
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Flaxseed Dressing
Flax seed oil is extremely rich in essential fatty acids including omega 3 fatty acids and omega 6 fatty acids. Omega 3 fatty acids are known to be beneficial for the brain and the heart. They protect the body against cancer and keeps skin problems at bay. They are also beneficial in reducing symptoms related to menopause.
1 serving is about 2 teaspoons
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Fruit & Nut Delight
Nuts are rich sources of vegetarian protein. They are high in fiber, phyto nutrients and anti oxidants like Vitamin E and selenium. They are also rich sources of fat but mostly good fats (omega 3 fatty acids ) known to lower LDL cholesterol. Dry fruits are concentrated sources of sugar and good sources of potassium, folic acid and flavonoids (in the pigments). As its a high calorie dessert NV recommends that people on weight loss programs should calculate it in their total calore intake and also keep to portion size. This fudge is especially good for little children, pregnant & lactating women as also geriatrics who may have problem with dentition and cannot chew nuts.
It is always better to substitute fresh fruit to dried fruit unless the recipe calls for dried fruit or fresh fruit is not available.
This recipe yields 6 servings. Each serving is around 45-50 g, i.e. 2 small lime sized balls of 25 g each. Please remember - portion control.
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Fruity Nutty Salad
A refreshing combination of healthy fruits and nuts. The fruits in the salad are loaded with several antioxidants such as flavones as well as vitamins, minerals and fiber. As a bonus, walnuts and flax seed are an excellent source of omega3 fatty acids....
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Green Pigeon Peas (tuvar) Steamed Rolls
This is a low calorie steamed dish, good for elderly people and people with diabetes, heart disease, cancer etc. People with ulcers should omit chilies in the preparation. Steamed lentil rolls are a good source of Protein and taste delectable with coriander chutney.
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Green Tea Smoothie - with Banana and Cranberry
Chill out with yet another refreshing and nutritious variant of Green tea. This is not only healthy but an excellent energy booster that can be had post your gym workouts to nourish and soothe your tired body. Enjoy the goodness of green tea with wholesome fruits to go along.
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