Tag: Gluten Free

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Creamy White Bean Soup with Spinach

This Creamy Vegan White Bean Soup is a healthy one-pot soup that will fill you up, give you energy, and is full of flavor!
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Haldi Doodh (Golden Milk)

Growing up in an Indian household meant turning to natural and food remedies for minor ailments.  If you had a tummy ache, Mom made us eat carom seeds or even cumin seeds.  If we had a cold sore in the mouth, she would make us keep a clove on the sore for a few hours.  There are so many more remedies that my mom and grandmother used but the one I remember and is most popular these days is turmeric.

As soon the cold weather set in or the first cough or sneeze of the season was heard, my mother would add turmeric to everything we ate.  She would also make us drink Haldi Doodh or turmeric milk before bed each night.  As a child, I hated this.  As an adult and a mom, it is now my go to.  Over the years, I’ve changed it from the basic turmeric and milk to adding a few new ingredients.  Take a look!

  • Turmeric – the most important ingredient as it has natural anti-inflammatory and antioxidant properties.  The powder form is most commonly used though sometimes, I do use the actual root.
  • Black Pepper – has anti-inflammatory properties and improves brain function.  It is most important in this recipe because it activates the curcumin properties in turmeric therefore making the turmeric much more effective.
  • Honey – is full of antioxidants, antibacterial, and antifungul properties.  It’s also an age old remedy used to help sore throats.
  • Cardamom pods – have antioxidant and diuretic properties, and is rich in compounds that help fight against inflammation.
  • Ginger – also has anti-inflammatory properties, helps lower blood sugars, and improve heart disease risk factors.  Ginger also helps fight against bacteria and viruses which can help reduce the risk for infections.
  • Cinnamon – is also loaded with antioxidants and anti-inflammatory properties.  In addition, it helps lower blood sugar levels, and helps fight bacterial and fungal infections.

Basically, every spice added to this recipe has anti-inflammatory or antioxidant properties or both.  I normally use cow’s milk when I make this for the kids but I have made it with almond milk and it has turned out just as good.  I do recommend not to use sweetened milk if you are using a plant based milk as it changes the taste of the final product.

Here’s to wishing a healthy winter and a Happy New Year with my first recipe this year!

Haldi Doodh (Golden Milk)

Haldi Doodh (Golden Milk)
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Sapna
January 12, 2022
by Sapna
Category Beverages Indian
Persons
2
Serving Size
1 cup
Cook Time
15 minutes
Total Time
15 minutes

Ingredients

  • 2 1/2 c milk (cow's or plant based - make sure it's unsweetened)
  • 3/4 tsp turmeric powder or 1" turmeric root, grated
  • 4 cardamom pods, slightly crushed
  • 1/2" ginger, grated
  • 5-6 whole peppercorns
  • 1" cinnamon stick
  • 1 Tbsp Honey (can substitute maple syrup to make vegan)

Instructions

  1. Add milk to a small saucepan and heat on medium flame for 1-2 minutes.
  2. Add in the turmeric and whisk well to incorporate.
  3. Add in the remaining spices and mix well.
  4. Simmer for 5-7 minutes. Remove from flame and let it steep for another 5 minutes.
  5. Strain into mugs.
  6. Drink warm.

Tags

15 minute meals,
Ayurvedic,
Clean Eating,
Eat your colors,
Gluten Free,
Haldi Doodh,
Healthy,
heart healthy,
Kid Friendly,
Quick and Easy,
turmeric,
Vegan,
vegetarian
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Bloody Mary Deviled Eggs

These Bloody Mary Deviled Eggs might just be the best deviled eggs you’ve ever eaten.  This recipe adds a fun Bloody Mary twist to this popular appetizer, garnished with gherkins and olives.  Bloody Mary Deviled Eggs are perfect for any holiday party, brunch, New Year’s Eve, or even brunch.
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Beet and Butternut Squash Salad

A perfect combination of fall flavors, this salad is perfect for lunch or as a side for dinner.  Roasted beets and butternut squash are served over peppery arugula, tangy feta cheese, earthy walnuts, sweet pomegranate arils.  Tossed in a maple dressing that is easy to make and shake, this beautiful salad is gluten free and nutrient dense!
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Cranberry Apple Quinoa Salad

This Cranberry Apple Quinoa Salad is filled with bursts of sweetness, texture, and nutrients.  The quinoa soaks up a delicious Maple Dressing and the arugula gives just a hint of a peppery note.  What’s best is it’s great to eat for lunch, or have as a side dish.
Continue reading “Cranberry Apple Quinoa Salad” →

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Autumn Squash Soup

Creamy and nourishing, this delicious Autumn Squash Soup is just perfect for a cozy dinner at home during these cold days.  This soup is a spin off of Panera’s Autumn Squash Soup without the extra calories.  But don’t worry!  It still tastes amazing and just like Panera’s.  The best part is that whilst you make this delicious soup, your home is going to smell like fall.  Can it get any better?
Continue reading “Autumn Squash Soup” →

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Sarson da Saag, Makki di Roti

**Note: Original post created Jul 2017.  Updated October 2021**

The first time I was introduced to this traditional Punjabi meal was during my wedding planning. My husband and in-laws requested that this be on the menu somewhere. I didn’t understand what it was or the goodness of it until quite a bit later (much later than my wedding). Of course, during my wedding, I didn’t remember eating or tasting anything with so much going on. After I got married, I remember my mother-in-law making it a few times for my husband and seeing the pure joy on his face as he ate the Saag and Roti. I felt, wow, such a simple meal (for Indian food) and yet it brings him so much happiness. Of course I decided to try it out on my own.

I am always told, even to this day, how this is supposed to be a really hard recipe to master. I’m definitely not making it the way my mother-in-law does, but my shortcut recipe has managed to impress her, my husband and my daughter! As they say, a way to a man’s heart is through his stomach. I’m already in my hubby’s heart, but this is one recipe that guarantees a spot for any of you out there looking to impress your significant other.

Sarson da Saag is basically a vegetable dish made of Mustard Greens. It is very earthy in taste and rich not only in flavor but nutrients also. Mustard Greens provide an abundance of potassium and Vitamins K, A, C, and E. Traditionally, it is cooked in water and hand churned until you get the creamy, buttery consistency. If I had the time, I might try it. But since I don’t, I obviously created a shortcut (my handy dandy blender). Try it out and tell me what you think:

20170630_131629

The saag tastes great on its own, but man does it just go a whole other level with Makki di Roti. Makki di Roti is basically corn bread. It’s not your traditional Roti that is usually soft and pliable. This is a bit thicker and can hold all that saag without getting the roti soggy. One more thing – Makki di Roti is typically made by flattening the dough between the palms. I am using a different technique by placing the dough in between a ziploc bag and rolling it out with a rolling pin. This just works better for me.

20170704_185922

20170704_190032

20170704_190323

Looking for more Indian recipes?  Check out some of these:
Sprouted Moong Beans Sabzi Gujarati Style
Instant Pot Rajma (Kidney Beans)
Methi Thepla
Instant Pot Kali Dal
Avocado Roti

Sarson da Saag, Makki di Roti

Sarson da Saag, Makki di Roti
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Sapna
October 20, 2021
by Sapna
Cuisine Punjabi
Category Indian Vegetarian
Persons
4
Prep Time
30 minutes
Cook Time
45 minutes
Total Time
1 hour, 15 minutes

Ingredients

For the Sarson da Saag:

  • 2 bunches of Mustard Greens, stems removed, coarsely chopped
  • 1 bunch spinach
  • 1 med red onion, chopped
  • 4 garlic cloves, minced
  • 1inch knob of ginger, grated
  • 1 Tbsp salt
  • 2 Tbsp EVOO
  • 2 Tbsp Corn meal

For the Makki di Roti:

Instructions

For the Saag:

  1. In a deep non-stick pot, heat 1 Tbsp EVOO. Add in onions and sauté til they are translucent. Add in the ginger and garlic and sauté for 1 minute.
  2. Add in the mustard leaves and sprinkle with ½ Tbsp salt. Mix in well and when they start to shrink, add in the spinach. Sprinkle the spinach with the remaining salt. Mix in well until all the greens have shrunk and started to cook. Add in the corn meal.
  3. When the corn meal has mixed in well and the greens are cooked, turn off stove and place the mixture into a blender. Pulse until you have a smooth and creamy texture.
  4. In the same pot, add 1 Tbsp EVOO and the blended mixture. Cook on low heat for 2-3 minutes.

For the Roti:

  1. In a bowl, add the corn flour and mix in the carom seeds. Add cold water a little at a time while kneading the dough. You want the dough to be a little soft and sticky but not wet. It should form in your hands without falling apart.
  2. Divide the dough equally into balls. Place one inside a plastic ziploc and roll with a rolling pin into a flat tortilla shape.
  3. On high heat, place a little EVOO on a tava/frying pan. Add the roti and cook for a few minutes. Add a little oil on the top and flip to cook on the other side.
  4. Serve hot!
  5. Enjoy your Sarson da Saag and Makki di Roti.

Tags

Corn Flour,
Gluten Free,
Makki di Roti,
Mustard Greens,
Onions,
Punjabi,
Sarson da Saag,
Spinach,
Sustainable,
Vegan,
vegetarian,
Winter Greens
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Quinoa Fiesta Salad

Fresh and beautiful veggies from across the rainbow to make amazing salads are my favorite.  This Quinoa Fiesta Salad is one of my family’s favorites.  As a mom, it makes me happy that the girls are getting so much nutrition in one bowl.  The kids look at the colors and get excited to eat a rainbow and I love that they are enjoying fresh and healthy ingredients!

This salad does triple duty which I love.  A dish which becomes a meatless entree can also serve as a side dish or a salad depending on my mood.  The cherry on top of this recipe is that it takes less than 30 minutes to make and is very forgiving if you need to substitute or leave out ingredients.

HOW DO I MAKE A QUINOA FIESTA SALAD?

1.  Cook the quinoa.  While the quinoa is cooking, you can get the dressing and your other ingredients ready!
2.  Make the Cilantro Lime Dressing.  I love this dressing because it is so light.  If you choose to leave it out as I do for my girls, simply replace it with a drizzle of Olive Oil, lemon juice, salt, and pepper.
3. Combine all of your ingredients in a large bowl and toss well to mix.
4.  Enjoy and get addicted to this salad as much as my family and I are!


Quinoa Fiesta Salad

Quinoa Fiesta Salad
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Sapna
September 13, 2021
by Sapna
Category Appetizers Entree Vegetarian
Persons
6
Prep Time
10 minutes
Cook Time
15 minutes
Wait Time
5 minutes
Total Time
25 minutes

Ingredients

  • 1 c quinoa, rinsed thoroughly
  • 2 c water
  • 1/2 tsp salt
  • 1 15oz can black beans, rinsed and drained
  • 1 c fresh sweet corn
  • 1 c English cucumber, diced
  • 1 medium red onion, diced
  • 1 red Bell Pepper, diced
  • 1 mango, peeled and cubed
  • 1 avocado, diced

For the Cilantro Lime Dressing:

  • 2 bunches fresh cilantro
  • 2-3 garlic cloves
  • ¼ cup fresh lime juice
  • 2 tsp agave
  • ½ tsp ground coriander
  • 1/2 tsp ground cumin
  • ½ tsp sea salt
  • ½ c extra-virgin olive oil

Instructions

For the quinoa:

  1. Combine the rinsed quinoa, water, and salt in a medium saucepan.
  2. Bring to a boil then reduce heat and simmer to cook for 15 minutes.
  3. Remove from heat, cover and let steam for 5 minutes.
  4. Meanwhile, combine all of the ingredients for the dressing in a blender. Blend until you have a smooth consistency.
  5. In a large bowl, combine the quinoa, veggies, and beans. Toss well.
  6. Add in the cilantro lime dressing and mix well.
  7. Divide into bowls and serve at room temperature or cold.

Tags

30 minute meals,
Appetizers,
Avocado,
Clean Eating,
dairy free,
Eat your colors,
Fiber,
Gluten Free,
Healthy,
Kid Friendly,
make ahead,
Protein,
Vegan,
vegetarian
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Sweet Potato and Beet Hash with Fried Eggs

**Original post published Nov. 2020.  Updated Aug. 2021**

A couple of months ago, I won our local Farmer’s Market cooking competition and part of my prize was a big box of fresh goodies from the market.  I don’t know if I’ve ever been so excited to get fresh veggies and fruits!   I honestly felt like a contestant on Chopped from The Food Network in that I wanted to use all of my produce and come up with a delicious dish.

Well, considering there were so much produce, I’m not sure I would be able to eat more than 3 bites of any dish made from all of the veggies and fruits!  One of my favorites in that box was the beet greens with their beautiful red stems.  I’ve had quite a few people ask me what I use them for and what they can cook out of them.  A definite go to are to cook them down like collard greens but I wanted to do something more creative and decided to add the beet greens to a hash and topping it with an egg made it the perfect breakfast for a busy day or a big, healthy lunch bowl.

The vibrant orange and red colors of the root veggies as they are being cooked, the bold green of the beets…..eeek!  I’m salivating just thinking about this recipe.   The best part is all the nutrition you get in this sustainable hash:

  • high in dietary fiber
  • high in folate
  • good source of potassium
  • good source of non-dairy calcium (the beet greens are)
  • great source of B-carotene, lutein, and zeaxanthin (these flavonoids have strong anti-cancer and antioxidant properties)


Topping this hash with a fried or hard boiled egg adds a little extra protein though to keep it vegetarian/vegan, you can always replace the egg with a grilled tofu steak.

From my kitchen to yours, enjoy this delicious and healthy Sweet Potato and Beet Hash!

Sweet Potato and Beet Hash with Fried Eggs

Sweet Potato and Beet Hash with Fried Eggs
Your rating: 5
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1 ratings
Sapna
August 26, 2021
by Sapna
Category Breakfast Vegetarian
Persons
4
Prep Time
20 minutes
Cook Time
20 minutes
Total Time
40 minutes

Ingredients

  • 2 beet, peeled and diced small
  • 2 sweet potatoes, peeled and diced small
  • 1 onion, chopped
  • 4 garlic cloves, minced
  • 1 bunch beet greens with stems, chopped
  • 4 eggs, fried or hard boiled
  • 2 1/2 tsp salt, divided
  • 2 1/2 tsp ground black pepper, divided
  • 1 tsp cayenne pepper
  • 3 tbsp Avocado or Olive Oil, divided

Instructions

  1. Heat 2 Tbsp oil in a cast iron or heavy bottomed skillet on medium high flame.
  2. Add in the beets, sweet potato, 1 tsp salt, 1 tsp black pepper and cook about 10-15 minutes until browned and crispy. If it is still mostly raw at the 10 minute mark, cover and let it cook in the steam for an additional 5 minutes.
  3. Remove the veggies from the pan and set aside.
  4. In the same skillet, add the remaining 1 Tbsp oil and let it heat up.
  5. Add in the onions and garlic and saute for 2-3 minutes.
  6. Add in the beet greens and stems and cook for an additional 1-2 minutes until it is just starting to wilt. Add in the veggies, and mix well.
  7. Let the hash crisp up then remove from pan and divide between 4 plates. Top with your choice of egg and serve hot!

Tags

Breakfast,
Eat a Rainbow,
Eat your colors,
Fiber,
Gluten Free,
Healthy,
Keto,
Protein,
Sustainable,
vegetarian
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Secret Ingredient Brownie Bites

Back to school is all I can think of at the moment.  We’ve made it through the first week successfully so this week, we are adding a challenge – soccer practice.  I’ve got two schools in opposite directions of each other, different timings for both kids, and now practice days.  I’m definitely going to need as many snacks with me as possible.  Easy to eat snacks and as healthy-ish as I can make them for my picky eaters are what I’m looking for.

These secret ingredient brownies are the perfect solution because the girls can’t taste or guess the secret ingredient!  But the girls did approve of them and that is all I need to keep making deceptively delicious foods.  Well, what is the secret ingredient you ask?  BLACK BEANS!  So when I first told the husband about my idea, he was very skeptical.  He loved the black beans idea just wasn’t sure about adding it to a dessert.

But it works!  You can’t taste the black beans at all, courtesy of my blender.  And the addition of the beans gives the brownies a truffle-like consistency.  They also remove the necessity of using flour so these become gluten free!  My favorite part is that I can make these brownie bites in less than 15 minutes!  Yep, ever heard of a baked dessert ready to eat within 15 minutes?  It’s right here and it tastes delicious.

I wouldn’t count this as a healthy food but it is a good option to straight sweets.  I won’t be making them all the time but often enough to get the girls moving.  Make sure to pack one of these delicious brownie bites in your child’s lunch bag!

Secret Ingredient Brownie Bites

Secret Ingredient Brownie Bites
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Sapna
August 15, 2021
by Sapna
Category Dessert
Persons
24
Prep Time
1 minute
Cook Time
4 minutes
Total Time
5 minutes

Ingredients

  • 1 15 ounce can black beans, drained and rinsed
  • 3 eggs
  • ½ c sugar
  • ⅓ c unsweetened cocoa powder
  • ¼ c unsalted butter, melted
  • 1 tsp baking powder
  • 1 tsp vanilla extract
  • ¼ tsp salt
  • ¼ c milk

Instructions

  1. Preheat oven to 350 degrees F.
  2. Grease a mini muffin pan and set aside.
  3. Combine all of the ingredients in a blender and blend until you have a smooth, creamy texture (about 45 seconds).
  4. Pour batter into mini muffin pan.
  5. Bake for 10-12 minutes.
  6. Remove from oven and cool for 5 minutes.

Notes

To store:  Place in airtight container and keep at room temperature for 2-3 days or in refrigerator for up to 5 days.  


Tags

15 minute desserts,
Black Beans,
brownie bites,
Gluten Free,
Kid Friendly,
make ahead,
Protein,
Quick and Easy,
secret ingredient,
snacks
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Here are the tools I used to make this recipe:

For more snack ideas, check out these recipes:
Popeye Muffins
Almond Cacao Energy Bites
Simple Homemade Crunchy Granola
Lemon Blueberry Mini Loaves

 

Sapna6 Comments

Farmer’s Market Crudites Platter with Hummus Two Ways

One of my favorite times of the year is the spring when the Farmer’s Market starts to get bigger with more and more farmers who start to bring a larger variety of produce and goodies.  I’ve mentioned in the past that I like to make a menu for the week (more so my kids don’t complain they want something else than what is served), but what I haven’t mentioned is how I love going to the Farmer’s Market to do my weekly produce shopping.  Sometimes, I will even tailor some of my dishes to include produce I find at the Market.

Recently, I partnered with our local Farmer’s Market (Danville Farmer’s Market) and I will be creating recipes for them a few times a month in the hopes that I can bring awareness to locally farmed produce at all of our farmer’s market.  Having fresh, organic produce and supporting the local farms is a win-win.

This Spring Crudites Platter is so beautiful, we all had a bit of hard time digging in.  No one wanted to mess it up.  Ah well, our stomachs won that round.  The beauty of this platter is that you are not restricted to the same produce I picked up.  Pick up what your farmer’s market has, just make it colorful.

Here is what I used:

  • Purple Cauliflower (chop these into big chunks)
  • Rainbow Baby Carrots (trim the stems off and save to make pesto – be sustainable!)
  • Radishes
  • Watermelon Radishes (slice these a little thick into rounds to give a beautiful effect)
  • Snap Peas
  • Cucumbers (I sliced these on the diagonal for aesthetics.  Feel free to slice into rounds or sticks to make them easier to serve)
  • Cherry Tomatoes

As for the hummus, I chose purple sweet potato and red beets to be the base of each hummus.  For the Red Beets, I roasted it with garlic, then pulsed it with a little tahini and a few other ingredients.  This is by far one of my favorite variations on hummus.  Paired with all that beautiful produce, it’s perfect!

For the Purple Sweet Potato, I baked it in the oven then pulsed it with tahini as well.  Though the idea behind both hummus’ are the same, the flavor profile differ vastly.  Yet both are addicting.

I hope you have a chance to make a beautiful Spring Crudites Platter like this for your next gathering.  I promise you will love it.

Try it out and let me know what you think!

Spring Crudites Platter with Hummus Two Ways

Spring Crudites Platter with Hummus Two Ways
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Sapna
June 3, 2021
by Sapna
Category Appetizers Vegetarian
Prep Time
15 minutes
Cook Time
40 minutes
Wait Time
5 minutes
Total Time
55 minutes

Ingredients

For the Crudites:

  • 1 lb rainbow baby carrots, stems trimmed, scrubbed and peeled
  • 1 watermelon radish, peeled and sliced into thick rounds
  • 1 lb snap peas
  • 1 head purple cauliflower, cut into large florets
  • 1 bunch radishes, washed and stems trimmed
  • 3-4 baby cucumbers, sliced into sticks or thick rounds
  • 12 oz cherry tomatoes

For the Purple Sweet Potato Hummus:

  • 2 large purple sweet potatoes, scrubbed, keep peel on
  • 1/2 c canned chickpeas
  • 1/4 c tahini
  • 1/3 c aquafaba
  • 6 cloves garlic**
  • 2 Tbsp fresh squeezed lemon juice
  • 2 Tbsp Olive Oil
  • 1/2 tsp cumin powder
  • 1 tsp smoked paprika
  • 1/2 tsp salt
  • 1/4 tsp fresh ground black pepper

For the Roasted Beet and Garlic Hummus:

  • 2 large beets, peeled
  • 1 14.5 oz can chickpeas, drained and rinsed, reserve liquid
  • 1/4 c tahini
  • 3 Tbsp fresh squeezed lemon juice
  • 6 cloves garlic**
  • 1/3 c Olive Oil
  • 1 tsp cumin
  • 1 tsp smoked paprika
  • 1 tsp salt

Instructions

  1. Preheat oven to 400 degrees F.
  2. Place sweet potatoes, beets, and garlic in individual foil sheets. Drizzle beets and garlic with olive oil. Wrap each food tightly into a ball and place on a baking sheet. Bake for 40 minutes.
  3. Remove and let cool before opening the foil wraps.

For the Sweet Potato Hummus:

  1. Remove foil wrap and peel skin. Chop into rough chunks and add to food processor. Add roasted garlic cloves and the rest of the ingredients. Blend until smooth (about 2-3 minutes).
  2. Transfer to a bowl and garnish with parsley, a drizzle of oil, and/or roasted chickpeas.

For the Roasted Beet and Garlic Hummus:

  1. Remove beets from foil and chop into rought chunks.
  2. Add into food processor with roasted garlic and the remaining ingredients.
  3. Blend until smooth (about 2-3 minutes)
  4. Transfer to a bowl and garnish with roasted chickpeas, toasted sesame seeds, and/or a drizzle of olive oil.

To Assemble the Crudites platter:

  1. Place the bowls of the hummus in the center of the platter. Add the larger veggies first, i.e. cauliflower and carrots.
  2. Fill in with medium sized veggies, i.e. cucumbers and snap peas.
  3. Add the smaller veggies, i.e. radishes and cherry tomatoes.
  4. Finally garnish with watermelon radish slices and edible flowers if you have any.
  5. Enjoy!

Notes

**Note:  I used a whole bulb of garlic and divided between the two hummus dips as I knew I was making them at the same time (and a little extra garlic is always appreciated).  If you are making only one hummus dip, follow the instructions of roasting cloves instead of the whole bulb.  


Tags

Appetizers,
Clean Eating,
dairy free,
Eat a Rainbow,
Eat your colors,
Fiber,
Gluten Free,
Healthy,
heart healthy,
Kid Friendly,
make ahead,
Protein,
Raw Foods,
Sustainable,
Vegan,
vegetarian,
Veggies
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Here are the tools I used for this recipe:

If you are looking for more delicious recipes, check these out:
Roasted Masala Chickpeas
Roasted Red Pepper Hummus
Spicy Garlic Hummus
Crispy Chickpeas and Sweet Potato Tacos

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One Pan Baked Salmon and Rainbow Veggies

This one pan salmon is perfect for a busy weeknight meal.  Ready in 15 minutes, it’s a nutritious meal the whole family will enjoy!

I love the idea of using just one pot or a pan.  Not only is cleanup easy but you don’t spend forever in the kitchen cooking after a long hard day of work.  Don’t get me wrong, the kitchen is my happy place.  But weeknights are crazy when the kids are hungry and don’t have the patience to wait for me to cook an elaborate dinner.

My favorite part is that the girls eat the rainbow veggies I add on the side.  The colors look so pretty and the girls love their rainbows as much as I do.  Chopping the veggies and seasoning them doesn’t take very long and adding that glaze on the salmon with a little honey and mustard mix is perfect to brighten up the salmon.

I kept the seasoning for the veggies pretty simple – salt, pepper, and a little dried oregano.  Why?  Because I want the salmon to shine too.  The veggies have their color that attracts you to them so the salmon should have something too, right?  The glaze is very easy to make.  Just mix a little dijon mustard, honey, garlic, and of course fresh squeezed lemon juice.  Brush it on to the salmon and voila!  All that is left to do is bake!

From my kitchen to yours, I hope you enjoy this easy and delicious One Pan Salmon with Rainbow Veggies!

One Pan Baked Salmon and Rainbow Veggies

One Pan Baked Salmon and Rainbow Veggies
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Sapna
March 26, 2021
by Sapna
Category Meats
Persons
3
Serving Size
1 filet
Prep Time
5 minutes
Cook Time
15 minutes
Total Time
20 minutes

Ingredients

  • 3 salmon filets
  • 1 c cherry tomatoes
  • 1 bunch asparagus spears, chopped into 1" stems
  • 1 yellow squash, sliced into 1" half moons
  • 1 orange bell pepper, sliced into 1" cubes
  • 1/2 purple onion, 1" slices
  • 1 Tbsp Olive or Avocado Oil
  • 1 tsp salt
  • 1 tsp black pepper
  • 1 Tbsp dried oregano

For the glaze:

  • 1 Tbsp dijon mustard
  • 1 Tbsp honey
  • 2 tsp minced garlic
  • 2 tsp fresh squeezed lemon juice
  • 1/2 tsp salt
  • 1/2 tsp black pepper

Instructions

  1. Preheat oven to 400 degrees F.
  2. Line up all the veggies on a sheet pan as well as the salmon filets.
  3. Drizzle the oil over all of the veggies, and then season with salt, pepper, and dried oregano. Gently mix to make sure the seasonings have evenly coated the veggies.
  4. In a small bowl, combine all of the ingredients for the glaze and whisk well to emulsify.
  5. Using a pastry brush, brush the glaze onto the salmon (if you are using skinless salmon, make sure to brush both sides of the salmon).
  6. Bake for 13-15 minutes in the oven then remove.
  7. Let cool for 1-2 minutes before serving.

Notes

Notes:
*I prefer to use fresh salmon for this recipe, however, if you are using frozen salmon, make sure to thaw it at room temperature to allow for even cooking time.  
*If you would like a crispy crust, stop baking 1-2 minutes early, change oven setting to broil and keep in oven for another 2-3 minutes after the baking time is over.  Watch carefully so as not to burn.  


Tags

15 minute meals,
Clean Eating,
dairy free,
Eat a Rainbow,
Eat your colors,
Gluten Free,
Healthy,
heart healthy,
Kid Friendly,
nut free,
Paleo,
Protein,
Quick and Easy,
Veggies,
weeknight meals
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Roasted Rainbow Veggies

Roasting vegetables is one of my favorite ways to eat any vegetable.  Having several different colors and cooking them together is the best in my book!  You get plenty of vitamins and minerals and the different colors are just so pretty to look at!  These Roasted Rainbow Veggies are the perfect way to serve your veggies for adults and kids, making them fun, easy, and healthy.

Rainbows have always been popular in our home,  with me always telling my girls to eat their colors and the girls loving anything to do with rainbows, unicorns, and princesses.  Roasting the veggies in a rainbow on a sheet pan is about the easiest recipe I have ever made.  The vast array of vitamins and minerals that we get to eat with our dinner makes this one of my healthiest recipes.

For my colors, I chose beets, carrots, yellow squash, asparagus, and purple potato.  You don’t have to stick to those same colors.  Honestly, go for what you find in your fridge.  Here are a few ideas to get you started for your own Roasted Rainbow Veggies:

RED: beets, tomatoes, red bell pepper
ORANGE: carrots, butternut squash, acorn squash, pumpkin
YELLOW: yellow squash, yellow bell pepper, golden beets, yellow onions
GREEN: zucchini, broccoli, asparagus, brussels sprouts
BLUE/PURPLE: purple sweet potatoes, purple carrots, eggplant, purple onions

So now that you have options, how do you make your own Roasted Rainbow Veggies?  All you need is a good chopping board, a sharp knife, and a sheet pan.  As to the flavors, my standard is to add a little dried oregano for taste with salt, pepper, and olive oil.  Roast in the oven for 25-30 minutes (times do vary based on the type of veggies you choose), and serve it up with any dinner.

I can’t wait to see what veggies you chose to make your rainbow.  Be sure to let me know in the comments or tag me on Instagram or Facebook!

From my kitchen to yours, I hope you enjoy these quick, delicious, and healthy Roasted Rainbow Veggies!

Roasted Rainbow Veggies

Roasted Rainbow Veggies
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Sapna
March 17, 2021
by Sapna
Category Appetizers
Persons
4
Prep Time
10 minutes
Cook Time
25 minutes
Total Time
35 minutes

Ingredients

  • 1 large beet, peeled and chopped in 1" cubes
  • 3-4 med sized carrots, peeled, sliced in rounds
  • 1 yellow squash, chopped in half moons
  • 1 bunch asparagus, chopped in 1" pieces
  • 1 purple sweet potato, peeled and chopped in 1" cubes
  • 2 Tbsp Olive Oil
  • 1 tsp salt
  • 1 tsp ground black pepper
  • 1 tsp dried Oregano

Instructions

  1. Preheat oven to 400 degrees F.
  2. Arrange all the veggies on a sheet pan, then drizzle with olive oil. Season with salt, pepper, and oregano.
  3. Give the veggies a quick toss to incorporate the oil and seasoning.
  4. Bake for 25-30 minutes.
  5. Remove from oven and let cool for 2-3 minutes before serving.

Tags

30 minute meals,
Clean Eating,
dairy free,
Eat a Rainbow,
Eat your colors,
Fiber,
Gluten Free,
Healthy,
heart healthy,
Kid Friendly,
Quick and Easy,
Sustainable,
Vegan,
vegetarian,
weeknight meals
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Sapna3 Comments

Springtime Lentil Salad

Spring is almost here.  I can feel it in the air and I’m so excited!  It’s one of my favorite seasons when all the flowers bloom, the grass is luscious green, and the weather is perfect!  This amazing lentil salad is a nod to that feeling and to welcome spring in my life because I cannot wait a moment longer.

Perfectly cooked, tender lentils, crisp and juicy bell peppers, fresh mint, sweet pomegranates, sharp onions, the crunchy cucumbers all drizzled with a fresh basil vinaigrette.  How can you say no to that?  While the lentils are cooking, you can chop the veggies and make the vinaigrette so all you have to do is toss the salad together when the lentils are done.  Make this on the weekend as part of your meal prep, have it for lunch, or even serve it for dinner as a side.  It’s so versatile, quick, easy, and delicious.

Not only does this wonderful lentil salad taste good and is quick to make, it is packed with protein and nutrients.  Check it out:

  • Great source of protein – 13 gm per serving
  • 23% DRI of Fiber
  • 30% DRI of Iron
  • 24% DRI of Phosphorous
  • 77% DRI of Vit. C
  • 127% DRI of Folic Acid
  • 60% DRI of Vit. K

In addition to how nutrient dense this salad is and delicious it is to gobble up, I love how versatile it is.  Add in some goat cheese for a little decadence, change out the mint to parsley if the mint is too strong for you, add in a few more veggies for more crunch or even toss in some nuts if you please.

So… try out this delicious Springtime Lentil Salad and welcome the new season with me!

Springtime Lentil Salad

Springtime Lentil Salad
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Sapna
March 10, 2021
by Sapna
Category Salads
Persons
4
Serving Size
1 Bowl
Prep Time
5 minutes
Cook Time
25 minutes
Total Time
30 minutes

Ingredients

For the Lentils:

  • 1 cup lentils uncooked, french green or brown lentils, rinsed
  • 3 c water
  • 1 tsp salt

For the Salad:

  • 1 c English cucumber, finely diced
  • 1 c red onion, finely diced
  • ¾ cup fresh mint leaves, roughly chopped, loosely packed
  • 1/4 c pomegranate arils
  • 1 c orange bell pepper, finely diced
  • 1/2 tsp salt
  • 1/2 tsp black pepper

For the Basil Vinaigrette

  • 1 c basil packed
  • ¼ c white wine vinegar
  • 1 Tbsp agave
  • 3 cloves garlic
  • ¼ tsp crushed red pepper
  • ½ c olive oil
  • 1/2 tsp salt
  • 1/4 tsp black pepper

Instructions

For the Lentils:

  1. In a medium sized saucepan, combine the lentils, water, and salt together. Bring to a boil on high heat then reduce to low and simmer for 20-25 minutes.
  2. Meanwhile, combine all of the ingredients for the vinaigrette in an air tight jar and shake vigorously until emulsified.
  3. When the lentils are done, drain any excess water and transfer the lentils to a large bowl. Add in chopped veggies, pomegranate, and mint and toss well. Season with salt and pepper.
  4. Drizzle the vinaigrette over the top right before serving and give it a good toss to combine with the salad.
  5. Enjoy!

Tags

30 minute meals,
Clean Eating,
Eat a Rainbow,
Eat your colors,
Gluten Free,
Healthy,
Kid Friendly,
make ahead,
Protein,
Quick and Easy,
spring recipes,
springtime,
summer recipes,
Vegan,
vegetarian
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Sapna5 Comments

Brussels Sprouts Grain Bowl

If you have been following me then you know how much I love my bowls.  Experimenting with different flavor profiles, playing around with new dressings, and oftentimes using whatever vegetables are left in the fridge waiting to be saved from their last moments are the best part of creating my new bowl.

My brussels sprouts were facing a similar fate as mentioned above.  I had enough left that I could create a whole new dish with just them, but so few that I didn’t want to waste them either.  Grain bowls are perfect for these types of situations especially if you are using a variety of different ingredients.

This one turned out so delicious that I actually went out and bought more brussels sprouts even though I am trying to move on to spring veggies!  We’ve now had this bowl 4 times in the last 2 weeks and no one in my household minds – in fact, they love it !

I added in some sweet potato for a little starch, sweetness, and fiber, and avocado for protein.  As for the dressing, keeping it simple was the best route.  I made a honey dijon dressing that worked wonders.  The tang from the dijon and the sweet honey are a perfect balance to the bowl.

So…what are you waiting for?  Try this delicious Brussels Sprouts Grain Bowl and become a fan too!

Brussels Sprouts Grain Bowl

Brussels Sprouts Grain Bowl
Your rating: 5
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1 ratings
Sapna
March 5, 2021
by Sapna
Category Salads
Persons
4
Serving Size
1 Bowl
Prep Time
5 minutes
Cook Time
30 minutes
Total Time
35 minutes

Ingredients

  • 1lb Brussels Sprouts, halved (quartered for larger ones)
  • 2 med sized Sweet Potatoes, peeled, cubed
  • 1 Avocado, sliced
  • 1/4 c cashews, dry roasted, roughly chopped
  • 1 tsp Everything Bagel seasoning
  • 2 tsp cumin
  • 2 tsp paprika
  • 1 tsp salt
  • 1 tsp black pepper
  • 1/2 tsp turmeric
  • 2 tsp cayenne pepper
  • 1 tsp garlic powder
  • 1 tsp onion powder
  • 1/2 tsp ground ginger
  • 1 Tbsp Olive Oil

For the quinoa:

  • 1/2 c quinoa, uncooked
  • 1 c water
  • 1/4 tsp salt

For the Honey Dijon Dressing:

  • 1/2 cup olive oil
  • 2 Tablespoon Apple Cider Vinegar
  • 2 Tablespoon Honey
  • 4 teaspoons dijon mustard
  • 1/2 teaspoon salt

Instructions

  1. Preheat oven to 400 degrees F
  2. Line a baking sheet with parchment or silicone mat.
  3. In a large bowl, combine the cumin, paprika, salt, black pepper, turmeric, cayenne pepper, garlic powder, onion powder, and ground ginger. Add in the oil and mix well until combined.
  4. Add in the brussels sprouts and sweet potato and toss to coat completely.
  5. Transfer to the baking sheet and bake for 30 minutes.
  6. Meanwhile, rinse the quinoa thoroughly. Transfer to a medium sized saucepan and add the water and salt. Bring to a boil on med high heat, then reduce to simmer and cook uncovered for 15 minutes.
  7. Remove quinoa from heat, cover, and let sit for 5 minutes before fluffing with a fork.
  8. On the side, add all of the ingredients for the dressing into an airtight jar/container. Shake vigorously until all of the ingredients have emulsified.
  9. When the veggies are done, assemble the bowl.
  10. Divide the quinoa equally into 4 bowls followed by the veggies. Add the sliced avocados and chopped cashews. Drizzle the dressing and garnish with the Everything Bagel seasoning.
  11. Enjoy warm!

Tags

30 minute meals,
Avocado,
Clean Eating,
dairy free,
Eat a Rainbow,
Eat your colors,
Gluten Free,
Grain Bowl,
Healthy,
Protein,
Sustainable,
vegetarian,
weeknight meals
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Sapna2 Comments

Sprouted Moong Beans Sabzi Gujarati Style

Growing up, my Mom would make these sprouted moong beans for dinner often.  I remember my brother and I were not big fans and would hate eating them.  Now that I’m an adult, maybe a switch has flipped?  I don’t know but I definitely love this recipe and could easily eat this dish 2-3 times a week.  Thanks Mom!

WHAT ARE SPROUTED MOONG BEANS?
Sprouted moong beans are basically moong beans that have been soaked in water then left in a warm place to germinate.  They are very popular in Indian and Pakistani cooking though many people across the globe are starting to embrace this food more and more.
Some of the more popular ways to eat sprouted moong beans is to add them in to salads and sandwiches, however, some of the more traditional ways to make them is to make a curry, a sabzi, and even dosas out of these delicious babies.

WHY SHOULD I EAT SPROUTED MOONG BEANS?
Because they are a powerhouse of nutrients.  These legumes are one of the best sources of plant based protein providing ~14gm in 1 cup cooked.  Take a look at some of these other benefits:

  • Fiber: 15.4 grams
  • Folate (B9): 80% of the Reference Daily Intake (RDI)
  • Manganese: 30% of the RDI
  • Magnesium: 24% of the RDI
  • Vitamin B1: 22% of the RDI
  • Phosphorus: 20% of the RDI
  • Iron: 16% of the RDI
  • Copper: 16% of the RDI
  • Potassium: 15% of the RDI
  • Zinc: 11% of the RDI

WHERE CAN I GET SPROUTED MOONG BEANS?
Moong Beans are easy to sprout at home (I love this method provided by Piping Pot Curry) or you can find them at your local Indian or Asian grocery store.

So now that you know what I know about these delicious and nutritious legumes, let me tell you how to make them.  This particular recipe is my mom’s (I’ve not made a single change to it because it’s so perfect the way it is!) and I love the simplicity of it as it carries a depth of flavor too.

There are two methods of making this dish.  One is in the instant pot and the other over the stove.  I’ve given both versions in the recipe card below so feel free to try both to see which you prefer!

From my kitchen to yours, I hope you enjoy these Sprouted Moong Beans as much as we do!

Sprouted Moong Beans Sabzi Gujarati Style

Sprouted Moong Beans Sabzi Gujarati Style
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Sapna
March 1, 2021
by Sapna
Cuisine Gujarati
Category Indian
Persons
4
Serving Size
1 cup
Prep Time
2 minutes
Cook Time
5 minutes
Total Time
7 minutes

Ingredients

  • 2 c sprouted moong beans
  • 4-5 cloves garlic, chopped in halves
  • 1 tsp cumin seeds
  • 1/4 tsp turmeric
  • 1/2 tsp hing (asafoetida)
  • 1 tsp Kashmiri red chili / cayenne pepper
  • 1 tsp coriander powder
  • 1/2 tsp sugar
  • 1 tsp salt
  • 2/3 c water
  • 1 1/2 Tbsp oil, divided
  • 1 serrano pepper, chopped
  • 1 Tbsp Cilantro, chopped, to garnish

Instructions

For Instant Pot Method:

  1. Start the saute mode and let the pot heat up.
  2. Add in 1 Tbsp oil and cumin seeds. When the cumin seeds start to splutter, add in the garlic and let it roast for a good 30-45 seconds.
  3. Add in the turmeric, hing, and cayenne pepper and give it a quick stir to help bloom the spices.
  4. Add in the moong sprouts and water. Mix well with the spices.
  5. Finally add in coriander powder, sugar, and salt.
  6. Turn off saute mode, seal Instant Pot in sealing position and set to Manual Cook for 5 minutes.
  7. When the timer beeps, release the pressure immediately.
  8. On the side, in a small tempering pan, heat oil on medium heat. Add in the green chilies and let it roast for 30 seconds. Add these in to the moong sabzi and give it a good stir.
  9. Garnish with cilantro and serve hot with Roti.

For Stovetop Method:

  1. Add the sprouted moong beans in a pressure cooker with salt and water and cover the lid. Let it cook for 2 whistles then remove from heat. Release the pressure and open the pressure cooker.
  2. On medium heat, in a nonstick pan, heat 1 Tbsp oil and add cumin seeds. Add in the garlic and green chilies. Roast for 30 seconds to let the flavors build.
  3. Add in the turmeric, hing, and cayenne pepper and give it a quick stir to help bloom the spices.
  4. Next add in the cooked sprouted moong beans, coriander powder, and sugar. Mix well and let it cook for 1-2 minutes.
  5. Turn off stove, garnish with cilantro and serve hot with Roti.

Notes

**Note: the cook time given is for the Instant Pot Method.  Stovetop takes and additional 3-4 minutes in my experience but overall, this dish takes less than 15 minutes to make.

Tags

10 minute meals,
Clean Eating,
dairy free,
Eat a Rainbow,
Eat your colors,
Gluten Free,
gujarati,
Healthy,
Indian Food,
Keto,
Kid Friendly,
make ahead,
nutrient dense,
Plant Based,
protein packed,
Quick and Easy,
Sabzi,
Sprouted Moong Beans,
Sustainable,
Vegan,
vegetarian
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