Tag: Healthy

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Avocado Wedges with Sriracha Crema

⁄Crunchy on the outside, creamy and buttery on the inside, these avocado wedges are the perfect snack.  They are remarkably tasty, easy to make, and impressed my 5 and 4 year olds.  Honestly though, anything that is breaded and fried is an automatic win in my book.  I’ve had these in tacos too and seriously, they are delicious.

HOW DO I CHOOSE THE RIGHT AVOCADO FOR THIS RECIPE?
Personally, I like to use avocados that have just turned ripe.  They’re still a little firm but ripe enough to be creamy when eaten.  A good scale to use is if they are good enough to use for Guacamole then they are too soft to use for these wedges.  You don’t want the wedges to melt and loose structure because they are too ripe.

AIR FRYER vs BAKING
I used an air fryer for this recipe because it gives the crispy exterior that you would see when deep frying.  If you don’t have an air fryer, baking is just as good but beware that it will take a little longer to cook them.  I have given instructions for both in the recipe card.

ARE THESE HEALTHY IF THEY’RE FRIED?
Yes they are because they’re air fried!  And avocados are definitely healthier than traditional potato wedges.  Don’t get me wrong, I love potatoes in all its many glorious forms but I do love a healthy alternative any day.  Here are some of the many nutritional benefits to these Avocado Fries:

  • Provides about 5 gm protein per serving
  • Almost ¼ of your DRI Fiber
  • About a third of your Folic Acid DRI
  • Almost ¼ Vit. K requirements
  • Great source of potassium, phosphorous, Vit. A, and Vit. B6

So what are you waiting for?!  Try these incredibly delicious Avocado Fries and fall in love with a new way of eating fries!

Avocado Wedges with Sriracha Crema

Avocado Wedges with Sriracha Crema
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Sapna
January 23, 2021
by Sapna
Category Appetizers
Persons
4
Prep Time
5 minutes
Cook Time
10 minutes
Total Time
15 minutes

Ingredients

  • 2 large avocados
  • ¼ c flour
  • ½ tsp garlic powder
  • ½ tsp ground cumin
  • ¼ tsp cayenne pepper
  • ½ tsp paprika
  • ½ tsp salt
  • ½ tsp pepper
  • ½ c milk
  • 1 c panko bread crumbs
  • non stick cooking spray

For the Sriracha dipping sauce:

  • 1/2 c yogurt, plain, lowfat
  • 2-3 Tbsp Sriracha sauce depending on your spice level
  • pinch of salt

Instructions

  1. Preheat Air Fryer by running it on 350 degrees for 3 minutes.
  2. Slice the avocados in half and peel them. Then slice each half into about 4-5 slices.
  3. In a bowl, combine the panko bread crumbs with garlic powder, cumin, cayenne, paprika, salt and pepper. Mix well.
  4. Dip the avocado slices in the flour, then the milk, then the seasoned bread crumbs.
  5. Place in a plate as you are done breading them. Before transferring to the air fryer, spray lightly with cooking spray.
  6. Transfer in a single layer to the Air Fryer and cook at 350 degrees for 8-10 minutes.

For the Sriracha Dipping Sauce:

  1. Whip the yogurt until it is smooth and creamy.
  2. Add in the Sriracha and salt and mix well.
  3. Enjoy with your Avocado Fries

Notes

**For oven baked fries:
Preheat oven to 350 degrees.  Follow the instructions above then bake for 12 minutes, flipping them halfway through cooking time.  


Tags

15 minute meals,
Appetizers,
Avocado,
Avocado Fries,
Healthy,
Kid Friendly,
party food,
Protein,
Quick and Easy,
Snack,
Vegan,
vegetarian
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Sapna1 Comment

Avocado Banana Smoothie

**This recipe was originally posted Oct. 2015 and updated Jan. 202**

I first had this smoothie when I was single in San Francisco living with one of my favorite roommates, Mamta.  It actually originated from her when she made it post workout.  I had it and fell in love instantly (though I did think she was a bit crazy for putting an avocado in a smoothie, now I think I was crazy for thinking that!).

This smoothie is a perfect post workout, morning breakfast, or afternoon snack option.  It’s filled with energy and protein (a little over 13 gm!), and plenty of macro and micronutrients.  And what a healthier alternative to a glass of juice that is probably more heavy on the sugar.

Since first having Mamta’s smoothie, I’ve made it countless times, adjusting the ratios and slightly changing the original recipe to suit my taste.  I don’t use any sweeteners in this smoothie.  Instead, I save my extremely ripe bananas and use them to naturally sweeten this drink.  If you don’t have a ripe banana, feel free to add 1-2 tsp of maple syrup or honey.

I really hope you enjoy this as much as I do!

From my kitchen to yours, I hope you enjoy this Avocado Banana Smoothie!

Avocado Banana Shake

Avocado Banana Shake
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Sapna
January 22, 2021
by Sapna
Category Beverages
Persons
2
Serving Size
1 8oz glass
Prep Time
2 minutes
Total Time
2 minutes

Ingredients

  • 1 avocado
  • 1 banana, ripe
  • 1/3 c walnuts
  • 1 1/2 c Almond milk, or any milk of your choosing

Instructions

  1. Add all of the ingredients into a blender and blend on high until smooth and creamy, about 2 minutes.
  2. Transfer to glasses and enjoy!

Tags

Avocado,
Banana,
Gluten Free,
Green,
Healthy,
Paleo,
Shake,
Smoothie,
Vegan,
vegetarian,
Walnuts
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Sapna5 Comments

Almond Cacao Energy Bites

Since making my New Year’s Resolution to eat healthier this year, I have significantly cut down on snacking, especially on fried foods or foods that are calorie dense but not necessarily nutrient dense.  But I do love snacking and therein lies the problem of how will I curb my cravings for the sweets and carbs that I so love.  In this quest to eat healthier, I decided I could not forgo my beloved snacks and therefore started a mission to create my own healthier ones.

Recently I posted the Almond Butter Breakfast Bars recipe to help me get a good start to my day and I’ve realized that I love incorporating almond flour into my recipes.  These Almond Cacao Energy Bites are a perfect balance of cacao powder, almond flour, and dates.  The cacao powder provides the perfect balance of chocolate and nutrition as it’s filled with antioxidants and magnesium!

The almond flour of course provides protein and a nutty flavor that balances out the sweetness in these bites.  The dates also add quite a bit of sweetness to these bites and are known to have a high sugar content but are fairly low on the glycemic index and have a high fiber content.  These energy bites are the perfect way to satisfy my sweet tooth and stay healthy.  Try them out for yourself and you will love them just as much as I do.

From my kitchen to yours, enjoy these delicious Almond Cacao Energy Bites!

Almond Cacao Energy Bites

Almond Cacao Energy Bites
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1 ratings
Sapna
January 19, 2021
by Sapna
Category Dessert
Serving Size
2 bites
Prep Time
2 minutes
Cook Time
3 minutes
Total Time
5 minutes

Ingredients

  • 1/4 c cacao powder
  • 2 c almond flour
  • 1 1/2 c pitted dates
  • 1 tsp vanilla extract
  • 3/4 c shredded coconut
  • 3 Tbsp Almond Milk

Instructions

  1. In a food processor, combine cacao powder, dates, almond flour, coconut, and vanilla extract. Pulse for 1-2 minutes until a soft dough has formed.
  2. Add in the Almond Milk and process the mixture until a firm dough forms.
  3. Remove from the food processor and roll into 1" balls.

Notes

**I store these bites at room temp and they keep for up to 1 week on the countertop.  They keep well in the fridge for up to 2 weeks.

Tags

almonds,
Diabetic Friendly,
Fiber,
Gluten Free,
Healthy,
Paleo,
Sweet,
Vegan,
Whole30
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Sapna3 Comments

Almond Butter Breakfast Bars

It’s going on week 2 of my New Year’s Resolution of trying to eat healthier and so far, the first half of the first week did not go well.  Part of the problem is a new school schedule with the girls but the other part is me not taking accountability of the changing timetable and doing something right away.  A couple of days passed before I realized I needed to up my game quick and couldn’t wait for the weekend so came along the decision to make these delicious Almond Butter Breakfast Bars.

I love these bars because they are filling, healthy, and quick to make.  You can absolutely substitute peanut butter for the almond butter or even sun butter if you have a family member allergic to nuts.  I did use almond flour in this recipe which you can substitute for any flour of your choice.  And to make them vegan – simple, substitute the honey for agave.  That’s the best part of this recipe – it’s versatility.

Here are some great nutrition benefits of these delicious bars:

  • Great source of protein at 7.25gm in each serving
  • Provides 20% of your DRI Iron
  • Great source of Fiber and Vit. E
  • Healthy option for a grab and go breakfast that is nutrient dense rather than carb dense

So, what are you waiting for?  You have got to try these delicious bars.  Let me know what you think!  From my kitchen to yours, I hope you enjoy these delicious Almond Butter Breakfast Bars!

Almond Butter Breakfast Bars

Almond Butter Breakfast Bars
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Sapna
January 11, 2021
by Sapna
Category Breakfast
Persons
10
Serving Size
1 bar
Prep Time
5 minutes
Cook Time
30 minutes
Total Time
35 minutes

Ingredients

  • 1 ½ c old fashioned oats
  • ½ c almond flour
  • ½ c ground flaxseed
  • 1 Tbsp cinnamon
  • ½ tsp salt
  • 1 tsp vanilla extract
  • 3 bananas, ripe
  • ½ c applesauce
  • ½ c almond butter, divided
  • 3 Tbsp honey

Instructions

  1. Preheat oven to 350 degrees F. Spray an 8x8 pan with cooking spray.
  2. Combine oats, almond flour, flaxseed, cinnamon, salt in a bowl.
  3. In a separate bowl, mash bananas, and add applesauce, honey, 1/4 c almond butter, and vanilla. Mix well.
  4. Add dry ingredients to wet and mix well to combine.
  5. Spread into a greased pan.
  6. Bake for 20 minutes, remove from oven and spread remaining 1/4 c almond butter over the top.
  7. Bake for 10 more minutes. Butter will have tiny bubbles over the top which is normal.
  8. Cool completely in fridge then cut into bars.
  9. Wrap individually and store at room temp for up to 1 week.

Notes

** Substitute with peanut butter or any nut/seed butter 1:1 ratio
**Keep at room temperature as it will become too hard in the fridge.  


Tags

Breakfast,
breakfast bars,
Healthy,
Keto,
Kid Friendly,
nutrient dense,
on the go food,
Protein,
Quick and Easy,
vegetarian
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Sapna1 Comment

Middle Eastern Vegan Protein Bowl

Looking for a healthy way to get protein without compromising flavor?  Well, you’ve come to the right place.  This Vegan Protein Bowl has hints of spicy, tangy, herby, and definitely brings a Middle Eastern vibe in each bite!

Simple to make and ready in just 30 minutes, you have got to try this delicious bowl.  So let me tell you a little bit about the ingredients I chose.  For my grain, I used quinoa because it packs more of a protein punch but you can definitely use any other grain.  Bulgur or Farro would be excellent substitutes to keep in line with the Middle Eastern food theme.

For added protein and crunch, I used garbanzo beans.  I love snacking on these so I actually made double the amount and the girls ended up eating most of them!

As to the veggies, I used a few different ones as I wanted to get the colors in.  To give it some warmth, I roasted the cauliflower with the garbanzos and to keep a cool factor, I made a salad of tomatoes, avocados, cucumbers, and fresh herbs.

So it’s not just what ingredients I use but how much nutrition this delicious bowl provides.  In addition to almost 20 gm of protein, you are also getting:

  • Half of your daily recommended intake (DRI) of Fiber
  • 40% of DRI Iron
  • More than the recommended intake of Folic Acid
  • Meeting at least 20-50% of most of your Vitamins and Minerals DRI

The best part of making this recipe is that even though there are several different steps and techniques, you can multitask and get them all done at once without chaos in the kitchen!   Roast your veggies, while your quinoa cooks and you are making the Avocado Salsa!  So simple and easy!

Last but not least, I added a hummus dressing to pull it altogether.  I love making my own dressings and there is no way I would leave one out of a bowl this delicious.  And to be honest, I really think the hummus dressing really marries all the flavors together so perfectly.  So what are you waiting for?!  Try this recipe out and let me know what you think.  Leave a comment below, give it a star rating, or tag me on Facebook or Instagram!

From my kitchen to yours, I really hope you enjoy this delicious Middle Eastern Vegan Protein Bowl!

Middle Eastern Vegan Protein Bowl

Middle Eastern Vegan Protein Bowl
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Sapna
January 6, 2021
by Sapna
Category Vegetarian
Persons
4
Serving Size
1 Bowl
Prep Time
15 minutes
Cook Time
30 minutes
Total Time
45 minutes

Ingredients

  • 1 c quinoa, rinsed
  • 2 c water
  • 1 14-oz can chickpeas, rinsed and drained
  • 2 c cauliflower florets
  • 3 tbsp olive oil, divided
  • 1 c cherry tomatoes, quartered
  • 2 Persian cucumbers, chopped
  • 1 avocado, chopped
  • 1/2 red onion, chopped
  • 1/4 c fresh parsley, finely chopped
  • 1/4 c fresh mint, finely chopped
  • 1 lemon, half juiced and the other half cut in wedges
  • 2 tsp cumin
  • 2 tsp paprika
  • 2 1/2 tsp salt, divided
  • 2 tsp black pepper, divided
  • 1/2 tsp turmeric
  • 2 tsp cayenne pepper
  • 1 tsp garlic powder
  • 1 tsp onion powder
  • 1/2 tsp ground ginger

For the Hummus dressing:

  • 1/2 c garlic hummus
  • 1 Tbsp dijon mustard
  • 1/2 lemon, juiced
  • 2 Tbsp water

Instructions

  1. Preheat oven to 400 degrees F.
  2. Make your spice blend by combining cumin, paprika, 1 tsp salt, 1 tsp black pepper, turmeric, cayenne pepper, garlic powder, onion powder, and ginger in a bowl. Mix well to make sure all the spices are well incorporated. Set Aside.
  3. In a bowl, add cauliflower, 1 Tbsp Olive Oil and half of the spice blend. Toss well to make sure all of the florets are coated evenly. Transfer to one side of a baking sheet lined with a silicone mate or parchment paper.
  4. In the same bowl, add the garbanzo beans, 1 Tbsp Olive Oil, and the remaining half of the spice blend. Toss well to make sure all of the beans are coated evenly. Transfer to the other side of the same baking sheet used for the cauliflower. Bake for 30 minutes.
  5. Meanwhile, in a medium sized saucepan, combine the water, 1/2 tsp salt, and rinsed quinoa. Bring to a boil on high heat, then lower the heat to medium high and cook for 15 minutes or until the water has evaporated. Remove from heat and cover to steam.
  6. While the quinoa is cooking, in a bowl, combine tomatoes, cucumbers, avocado, red onions, parsley, and mint. Add to this the remaining 1 Tbsp of Olive Oil, juice of half a lemon, the remaining 1 tsp salt, and remaining 1 tsp black pepper. Toss well to combine. Set aside.
  7. For the hummus dressing, in an air tight jar, combine the hummus, dijon mustard, lemon juice and water. Seal the lid and shake vigorously to combine. If you prefer a thinner dressing, add water 1 Tbsp at a time and shake until you have your desired consistency.

To assemble:

  1. Divide the quinoa evenly into 4 bowls. Add about 1 cup of the avocado salsa, 1/4 of the cauliflower and 1/4 of the garbanzos in each bowl. Top off with the hummus dressing.
  2. Serve warm!

Tags

Clean Eating,
Eat a Rainbow,
Gluten Free,
Healthy,
Kid Friendly,
Middle Eastern flavors,
Protein,
Quick and Easy,
Vegan,
vegetarian,
weeknight meals
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Sapna4 Comments

21 Healthy Recipes to Kick Start the New Year

The holidays this year have been as non-traditional as possible but that hasn’t kept many of us from cooking and baking our favorite foods.  I have definitely been doing my share of baking, cooking and eating massive amounts of desserts, drinks, and carbs.  As always, this leads me to making New Year’s resolutions which have standards that are set too high.  Instead of setting impossible standards and going on an extreme diet, one of my resolutions is to eat healthy, nutrient dense foods.  Less processed, more home made where I can control the ingredients, especially the salt and sugar.

To help “reboot” our bodies and cleanse it of the all the heavy (and mostly unhealthy) foods eaten over the holidays, I’ve compiled a list of 21 Healthy Recipes to Kick Start the New Year.  It is my sincere hope that this list will help you eat healthier without having to sacrifice great taste.  Welcome to 2021 everyone!

Breakfast Oat Muffins

An easy make ahead, these delicious oat muffins are versatile and fun to make with kids.  Grab one on your way to work, school, or your home office!

Almond Coconut Porridge

A delicious porridge that you can make ahead the night before and add so many healthy toppings to, this Almond Coconut Porridge is the perfect healthy start to your day!

Apple Pie Oatmeal

Steel cut oats cooked with apples and cinnamon to give you a creamy apple pie taste are one of our favorite types of oats.  Try them out and you will want a bowl of this Apple Pie Oatmeal over and over again!

Breakfast Soufflé Bites

These easy egg bites filled with fresh and healthy veggies.  Perfect to make ahead, freeze and reheat for busy mornings.

Sweet Potato and Beet Hash with Fried Eggs

A superfood dish that can be used for breakfast or brunch, this delicious meal is the perfect start to any day.  Packed with fiber, non-dairy calcium, beets help fight inflammation, detox the body, and boost energy!

Butternut Squash and Lentil Salad

The perfect winter salad that keeps you full, nourished and packs a punch with a variety of flavors and textures, this Butternut Squash and Lentil Salad is a great lunch or dinner option!

Rainbow Fajita Bowl

Filled with colorful and fresh veggies, this healthy bowl is low on carbs and calories but provides a good source of nutrition.

Paneer Cabbage Cups

A fun healthy option with a bit of Indian fusion, these Paneer Cabbage Cups are light and filling.

Adai Waffles / Lentil Waffles

Who says waffles have to be for breakfast only?  Or that they have to be sweet?  These savory lentil waffles are filled with 4 different types of lentils and lots of veggies.  Have a couple with a side of Masala Salsa or Chutney, you can’t go wrong!

15 minute Masala Pasta

Make a batch of this pasta sauce filled with veggies and delicious spices to freeze and use for any meal.  Combine it with your gluten free or fresh pasta and you will have a veggie loaded pasta that even fussy kids will eat in less than 15 minutes!

Fresco Carpaccio

A light and healthy salad, this Carpaccio is very simple to make and disappears just as quickly!  A great afternoon snack or side salad, you must try this!

Tomato Avocado Cucumber Salad

Packed with protein, healthy fats, and fresh fruit, this delicious salad is perfect to take to work or have on the side with a meal!

Microgreens Salad

A nutrient-dense salad that is light to eat and will make you wanting more, it’s very simple and quick to put together.

Roasted Masala Chickpeas

A healthy snack that will keep you going when you have munchies in the afternoon.  Store these in an air tight container and enjoy whenever your tummy desires!

Roasted Chili Almonds

Another great snack to have or one to add to a cheese board, these Roasted Chili Almonds take only 5 minutes to make.  Store in an airtight container and enjoy for up to 2 weeks.

Rainbow Lentil Stew

This stew is filled with fresh, colorful veggies that are packed with nutrition and flavor.  You can make it in a dutch oven or slow cooker and enjoy it for one of the many rainy days ahead this winter and spring.

Sweet & Spicy Harvest Bowl

Just as it’s name implies, there are plenty of sweet and spicy notes in this bowl.  Beets, brussels sprouts, acorn squash, and pears over a bed of quinoa is just the beginning of the deliciousness here.  The veggies are roasted with chipotle powder to give it hints of spicy and smoky that bring together the perfect amount of pepper.

Spinach Dal

On a consistent rotation in our home, this Spinach Dal has becoming popular.  Taking only 10 minutes to make, you can’t go wrong with this delicious Indian lentil dish.

Quinoa Stuffed Butternut Squash

This Quinoa Stuffed Butternut Squash is filled with fruits and veggies and topped with a delicious Apple Cider Vinaigrette, every bite will burst with a multitude of flavors.

Easy Chicken Ramen with GF Noodles

For those rainy nights, this Ramen is the perfect way to cuddle up and enjoy a warm broth filled with veggies and gluten free fresh pasta noodles.  The best part, it takes less than 30 minutes to make!

Tandoori Gobi (Cauliflower) Zucchini Boats 

A fun fusion dish that is filled with the traditional Tandoori flavor.  Roasted in the oven then broiled, the cauliflower give hints of the charred smoky flavor combined with the Tandoori marinade.  Serve it with a side of cooling Mint-y Pomegranate Raita and be prepared to have your taste buds take a trip to India!

Well, I hope you enjoyed this list of healthy recipes to kick start your New Year!  I’m going to be adding more to continue our journey of healthy eating.  In the meantime, tag me when you make a recipe of mine on Facebook or Instagram or feel free to leave a comment below.  Let me know what recipes you would like to see also.

I wish all of you a Happy New Year filled with lots of healthy eating (and a little not so healthy eating).

~Sapna

Sapna3 Comments

Top 15 Recipes of 2020

The year 2020 has not been without its challenges though I feel stronger coming out of it and ready to start a new year.  One thing I am very proud of myself for doing is relaunching my blog and getting more creative with my work.  I’ve managed to publish quite a few recipes and many of them were pretty popular.  I want to thank all of you for taking the time to visit my blog and trying my recipes.

I wish all of you a Happy New Year as you read the top 15 from this year based on reader reviews and responses.  I hope to continue growing and sharing my love of cooking with you in 2021.  Here are the top 15 recipes of 2020.

Sweet Potato and Beet Hash with Fried Eggs

A delicious, nutrient dense brunch dish that will become of one your favorites right away.  Easy to make it vegan by omitting the egg, this recipe is also sustainable using the beet greens along with spinach for the base of the hash.

Butternut Squash and Lentil Salad 
A warm lentil salad with a sweet butternut squash, the crunchy seeds, apples and pomegranates with feta crumbles adding a little creaminess is the perfect blend for this salad.  Another nutrient dense dish that can fill you up for lunch or dinner.

Instant Pot Tortilla Soup 

A quick and easy soup that is packed with flavors and perfect for a winter weeknight.  Settle in with a bowl of this Instant Pot Tortilla Soup which takes only 4 minutes to cook!

Pineapple Fried Rice

A quick stir fry that takes only 20 minutes to make this Pineapple Fried Rice is filled with texture, flavor, and an exotic touch.  Try it out for your next Thai night.

Aloo Paratha


A staple in almost every Indian home, Aloo Parathas are perfect for brunch, a rainy day, or pretty much anytime!

Spiced Plum Crumble Bars
A delicious treat that can be eaten for snack, breakfast, or as a nibble with your afternoon tea.

Rangoli Ladoos 
These sweet Ladoos (truffles) are a delicious and easy recipe that can be made any time of the year, but especially for festivals such as Diwali, Holi, and Navratri.  Try them out and you will have your very own batch made in less than 15 minutes!

Tinseltown Tostadas 

A delicious, light, and healthy appetizer, these are perfect for any type of party or dinner.  Brighten up your table during the Holidays with these colorful Tinseltown Tostadas.

Tandoori Gobi (Cauliflower) Zucchini Boats

A quick and easy recipe that is packed with traditional Indian flavors, make these healthy Tandoori Gobi Zucchini Boats to bring some spice to your table.

Skinny Skillet Veggie Enchiladas


These are a great way to Enchiladas while cutting down the carbs significantly.  The flavor is still there and packs a good punch!  No wonder they are so popular.

Mango Pico


A delicious salsa with the addition of mango makes for a yummy sweet and spicy bite.  So versatile, you can eat this Mango Pico with practically anything!

Pear Halwa Cake


A delicious Indian Fusion recipe, this Pear Halwa Cake is a great dessert to have at any holiday or birthday table!  Make it for Easter, Mother’s Day, Birthdays and Anniversaries alike!

Lemon Ricotta Pancakes
These light and fluffy pancakes have become a weekend staple in our home.  Try them once and you’ll be addicted too!

Chocolate Samosa
A sweet twist on the traditional Samosas, these irresistible Chocolate Samosas are filled with Nutella.  I promise it will be very hard to stop at Just one!

Adai Waffles / Lentil Waffles

Healthy Lentil Waffles that are packed with proteins, vitamins, and minerals.  These are your one stop shop for a complete meal.

Thank you so much for making 2020 so special for me.  I have enjoyed and embraced cooking for you.  Which recipes have you tried?  Feel free to leave comments below, or tag me with your pictures on Facebook or Instagram.  See you in 2021!

Sapna5 Comments

Herb Roasted Acorn Squash with Pomegranates and Pistachios

my foodgawker gallery

This fall and winter season I have been obsessed with acorn squash and pomegranates.  It only made sense that I find a way to combine the two together.  The girls love the rainbow shape this takes on when cut so I wanted to create something fun for them too.

The great thing about acorn squash is that it is a little sweet naturally but it will still take on any flavor you give it.  If you haven’t tried them yet, I made some Fire Roasted Poblano Tacos recently with acorn squash part of the filling.  It took on the spices really well so I wanted to go on the opposite spectrum this time and season it with something a little more mild.

I chose mostly fresh herbs that would bring out the more earthy flavors.  To help give it a little crust, I also added a little Parmesan.

Anyways, here are a few fun nutrition facts about acorn squash:

  • A nutrient dense food, acorn squash is loaded with vitamins, minerals and fiber yet is comparatively low in saturated fat, sugar and salt.
  • Great source of phytonutrients, particularly carotenoids which have antioxidant properties.
  • Acorn squash is a starchy fruit, however, because it is so nutrient dense, there’s a good balance to eating this squash. The high fiber content slows down digestion which helps you stay full longer and slows down the release of glucose in your blood.  This process helps in maintaining weight and stabilizing your blood sugar.

So now that you know about my favorite squash this season, let’s move on to my favorite fruit of the season.

Pomegranates!

  • Pomegranates are known as one of the healthiest fruits on Earth!
  • High in fiber (7gms in 1 cup of arils), they also contain an impressive amount of protein (3gm in 1 cup of arils), and 16% of DRI of Folate (also in 1 cup of arils)
  • A great source of antioxidants which help with anti-inflammatory properties.
  • they improve exercise performance by delaying fatigue and increasing blood flow.

Basically, this is one healthy dish that you can have this winter season and enjoy every bite of it!  Try it out and tag me on Instagram @bitofspice146.

From my kitchen to yours, I hope you enjoy this delicious Herb Roasted Acorn Squash with Pomegranates and Pistachios.

Herb Roasted Acorn Squash with Pomegranates and Pistachios

Herb Roasted Acorn Squash with Pomegranates and Pistachios
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Sapna
December 15, 2020
by Sapna
Category Appetizers Vegetarian
Persons
4
Prep Time
15 minutes
Cook Time
25 minutes
Total Time
40 minutes

Ingredients

  • 1 med acorn squash, de-seeded and sliced in 1" half moons
  • 1/2 c shredded Parmesan cheese
  • 1 Tbsp fresh Thyme
  • 1 Tbsp fresh Rosemary, chopped
  • 1 tsp fresh Marjoram, chopped
  • 1 tsp dried Basil
  • 1 tsp garlic powder
  • 1/4 tsp salt
  • 1/4 tsp black pepper
  • 1 Tbsp Olive Oil

To garnish:

  • 1/4 c pomegranate arils
  • 2 Tbsp pistachios

Instructions

  1. Preheat oven to 400 degrees F and line a baking sheet with parchment paper or silicone mat.
  2. In a bowl, mix together thyme, rosemary, marjoram, basil, garlic powder, Parmesan cheese, salt, pepper, and oil. Add in the squash and toss well to evenly coat each piece.
  3. Line on the baking sheet and use any remaining mixture to top off the acorn squash.
  4. Bake for 22-25 minutes.
  5. Meanwhile, on medium heat, dry roast the pistachios until they release a nutty aroma and are lightly golden.
  6. When the squash is baked, remove from the oven and let cool for a couple of minutes.
  7. Transfer to a platter and garnish with toasted pistachios and pomegranate arils.
  8. Serve warm.

Notes

** I have added a minute amount of salt as the Parmesan cheese is already salty.  If you want to make this vegan, omit the Parmesan cheese and increase the amount of salt to 3/4 tsp. 

** Cutting squash can be tricky as they have a very hard exterior.  Slice off the bottom of the squash and microwave on high for 1-2 minutes to soften it before chopping to make the process easier.  

**Make it Sustainable.  Save the seeds, wash them and dry them out.  You can plant your own acorn squash or roast them with spices and have a healthy snack! 


Tags

30 minute meals,
Acorn Squash,
Appetizers,
Clean Eating,
Eat a Rainbow,
Eat your colors,
Gluten Free,
Healthy,
High Fiber,
Kid Friendly,
nutrient dense,
Pomegranates,
Quick and Easy,
Sustainable,
vegetarian,
Winter Foods
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Sapna1 Comment

Mint-y Pomegranate Raita

Can I just say Oh.My.God!  This Raita is probably the most delicious I’ve ever had and to be honest I don’t think I can go back to the usual raita (with cucumbers).

So I just posted my Tandoori Gobi Zucchini Boat recipe a couple of days ago and I paired this with the boats.  I could have gone the traditional route with a cucumber raita but I wanted something different and also, I’m really in the holiday mood right now so most of my food reflects that.

If you know me, you know I like the visuals of color in my food in addition to the taste.  Well, this season, I’ve been obsessed with pomegranates.  So in my obsession for colors, I played around with how I wanted this Raita to shine.  After all, it was the most important finish to the Tandoori Boats.

In addition to the mint and pomegranates (the obvious), I included some serrano peppers to enhance the color and a few spices and garlic to give the flavor profile a boost.

Ok so, you don’t have to pair this raita with just the Tandoori Boats.  Here are a few more dishes you can add this delicious Minty-y Raita to:

Pomegranate Eggplant
Lamb Meatballs
Aloo Paratha Yum
Kathi Roll
Spinach Dal Paratha

From my kitchen to yours, I hope you love every drop of this Mint-y Pomegranate Raita!

Mint-y Pomegranate Raita

Mint-y Pomegranate Raita
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Sapna
December 10, 2020
by Sapna
Cuisine Indian
Category Condiments Indian
Prep Time
10 minutes
Total Time
10 minutes

Ingredients

  • 2 c yogurt
  • 1 tsp chaat masala
  • 1/2 c mint leaves
  • 1/4 c coriander leaves
  • 4 cloves, garlic
  • 1 Serrano pepper, roughly chopped)
  • 1/2 tsp salt
  • 1/2 Tbsp sugar
  • 1 tsp cumin powder
  • 1/2 tsp coriander powder
  • 1/4 c water
  • 1/4 c pomegranate arils

Instructions

  1. In a large bowl, whisk yogurt to a creamy texture. Add 1/4 c water to thin out slightly. You should have a thick but runny consistency.
  2. In a blender, blend together mint, coriander, cloves, Serrano pepper, and 2 Tbsp water to get a smooth paste.
  3. Add to the yogurt along with salt, sugar, cumin powder, coriander powder, and chaat masala. Mix well with a spoon until well combined.
  4. Refrigerate until ready to use.
  5. Just before serving, garnish with 1/4 c pomegranate arils.
  6. Serve at room temperature with your favorite dish.

Tags

Colors,
easy to make,
Healthy,
Holidays,
Indian,
Indian Fusion,
Mint,
Mint Pomegranate Raita,
Pomegranate,
Yogurt
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Ratatouille

The year was 2013, I had been married only a couple of months and was hosting this grand Thanksgiving for my in-laws.  My mother-in-law is vegetarian as am I and so I wanted something special for a veggie dish at the table instead of roasted veggies.

No offense to roasted veggies, I love them.  In fact I eat them all the time and therein lies the problem.  I wanted something “fancy”, something different that I don’t have on any given night.

So I scoured the internet and landed upon this gorgeous picture of Ratatouille and thought, I can make this!   And I did.  It didn’t look so pretty but hey, that’s ok, I hoped it would taste delicious though.  It was bland.  There literally was no flavor profile to it and safe to say, both my mother-in-law and I were disappointed.

She was nice enough to pretend it was good but I couldn’t even do that!

So ever since, I’ve been on a mission to create a Ratatouille that has layers and dimensions of flavor.  Safe to say, I think I found it!

Here’s the secret!

  1. Make a sauce that keeps everyone wanting to lick it off the plate
  2. Season the top of the veggies and not just with salt and pepper!  With actual herbs!
  3. Make enough sauce so that veggies are half drenched in it and the rest will cook in the steam of the boiling sauce in the oven.

I have been playing with the recipe for a while now and when I made the final version, I was satisfied aesthetically.  The question was, would my girls eat the eggplant in it?

Recently, they’ve become very finicky eaters and it can be a real struggle to feed them even their favorite foods sometimes.  But they both ate all the veggies and I couldn’t have been a prouder Mama!

Try this out for your next Holiday dinner, weeknight surprise, or Sunday dinner.  It’s easy to make ahead, stores in the fridge and freezer well and is fairly simple to make!

From my kitchen to yours, I hope you enjoy this delicious Ratatouille!

Ratatouille

Ratatouille
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Sapna
November 23, 2020
by Sapna
Cuisine French
Category Entree Vegetarian
Persons
4
Prep Time
15 minutes
Cook Time
60 minutes
Total Time
1 hour, 15 minutes

Ingredients

For the Veggies:

  • 1 long Japanese eggplant, sliced in thin rounds, set in cold water to prevent browning
  • 1 zucchini, sliced in thin rounds
  • 3 Roma tomatoes, sliced in thin rounds
  • 1 yellow squash, sliced in thin rounds
  • 1 tsp garlic powder
  • 1 Tbsp dried Basil
  • 1 Tbsp dried Oregano
  • 1 Tbsp dried Italian seasoning
  • 1 Tbsp dried Parsley
  • 1/2 tsp salt
  • 1/2 tsp ground black pepper
  • 3 Tbsp Avocado or Olive Oil

For the pasta sauce:

  • 1 carrot, peeled and diced
  • 1 yellow bell pepper, deseeded and diced
  • 1 orange bell pepper, deseeded and diced
  • 1 onion, diced
  • 6 cloves garlic, minced
  • 28 oz can crushed tomatoes
  • 1/4 c fresh basil, chopped
  • 1 tsp salt
  • 1/2 tsp ground black pepper
  • 1/2 tsp turmeric
  • 1/2 tsp cayenne pepper
  • 1/2 tsp Italian seasoning

Instructions

  1. Preheat oven to 375 degrees F

For the Pasta Sauce:

  1. On medium flame, heat oil in a deep saucepan.
  2. Add in the onions, carrots, and bell peppers and saute for about 7-8 minutes or until tender.
  3. Add in the garlic and cook for an additional 30 seconds.
  4. Add in the salt, pepper, turmeric, cayenne pepper and Italian seasoning. Mix well and cook an additional minute.
  5. Add in the tomato sauce, and mix well to combine all of the elements.
  6. Remove from heat, add in the basil and mix.
  7. Transfer the sauce to an oven safe casserole dish.
  8. In an alternating pattern, layer the veggies on top of the sauce from outside edge to inner, until the dish is completely filled with veggies.
  9. In a bowl, combine the oil with garlic powder, dried basil, dried oregano, dried Italian seasoning, dried parsley, salt and pepper. Mix well.
  10. Using a pastry brush, coat the top of the veggies with the herb seasoning.
  11. Bake for 45 minutes or until the veggies are fork tender.
  12. Serve hot with your favorite bread!

Tags

dairy free,
Eat a Rainbow,
Eat your colors,
Gluten Free,
Grain Free,
Healthy,
Kid Friendly,
make ahead,
Sustainable,
Vegan,
vegetarian
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Sapna7 Comments

Sweet Potato and Beet Hash with Fried Eggs

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
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Sapna
November 4, 2020
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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Sapna1 Comment

Garlic Herb Pizza Dough

Dough just before it’s smoothed and oiled to set aside so it can rise

Pizza is one food my girls are very picky about.  I know… I was surprised too!  Usually, kids love pizza but my oldest decided she didn’t like pizza after having it at 7 different birthday parties in a span of 1 month.  I get it, I totally do.  I would be tired of it too!

For me, pizza is the ultimate go to with unlimited toppings and variations.  I didn’t want Sanaya to feel an aversion for one of the most loved foods on this planet so I stepped in.  After trying so many different pizzerias, I finally decided to make it at home.

Obviously could not wait to eat this….!

This Garlic Herb Pizza Dough is so delicious and light.  When the dough is rolled out, it’s not too thick and makes for a nice flatbread.  Some days, I will roll it out into 1 large pizza and others, I’ll get the girls involved and have them decorate their own personal pizzas.  Either way, you can’t go wrong with this delicious garlic-y, herb-y pizza dough!

Try it out!  It is so delicious!
From my kitchen to yours, enjoy your pizza party!

Garlic Herb Pizza Dough

Garlic Herb Pizza Dough
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Sapna
November 2, 2020
by Sapna
Category Breads Entree
Prep Time
10 minutes
Cook Time
12 minutes
Wait Time
10 minutes
Total Time
22 minutes

Ingredients

  • 2 1/4 tsp (1 packet) active dry yeast
  • 1 Tbsp sugar
  • 1/2 c plus 2 Tbsp warm water
  • 1 1/2 c whole wheat flour
  • 2 tsp salt
  • 2 Tbsp garlic powder
  • 1/2 Tbsp dried oregano
  • 1/2 Tbsp dried basil
  • 1/2 Tbsp dried parsley
  • Oil

Instructions

  1. In a bowl or stand mixer, add yeast, sugar, and water and mix well. Let stand for 5-7 minutes so the yeast can bloom.
  2. Add the flour, garlic powder, and dried herbs. Finally add in the salt*. If mixing by hand, knead into a soft, tight dough. If using the stand mixer, set speed to 4 and knead until dough forms.
  3. Transfer dough to a well oiled bowl and let sit for a minimum of 10 minutes and maximum of 4 hours.
  4. Roll out on a flat surface with flour and top with your favorite toppings.
  5. Bake topped pizza at 450 degrees F for 10-12 minutes or until crust is browned and cheese is melted.

Notes

* Adding salt at the end is very important.  If you add it in the beginning, it can kill of the yeast and your dough will not rise well.  


Tags

Healthy,
homemade,
Kid Friendly,
make ahead,
Pizza Dough,
Quick and Easy,
Vegan,
vegetarian
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Sapna3 Comments

Sweet & Spicy Harvest Bowl

The weather is still pretty warm out but I am mentally ready for fall!  Especially with all the delicious veggies at the Farmer’s Market that are coming out for the season.  The pomegranates, Brussels sprouts, root vegetables and especially all the squash and pumpkins I’m seeing everywhere!  They’re all so beautiful, colorful and oh so yummy!

I was inspired during my last visit to the Farmer’s Market for this recipe.  I used acorn squash because it is mild in flavor and one of the easiest squash to peel and cut.  The beets added beautiful color and flavor (and lots of nutrition!), and crispy brussels sprouts once roasted are the perfect addition for texture in this bowl.

Here are a few other ingredients I used though, I definitely didn’t roast them:

  • Avocado
  • Red Pears
  • Feta
  • Toasted Pecans
  • Quinoa

As for the dressing, I debated whether to add one or not but in the end, I decided a simple squeeze of lime would do justice without taking away from the other flavors.

I was so excited just roasting the veggies because they looked so bright, bold and beautiful!  The spice that I added to balance the sweet of the beets and pears out was smoky chipotle pepper to the veggies that I roasted.

This is one dish that I think is going to come up often on our table through this season!  Make a big batch for a holiday dinner side, a small batch for a lunch or make it a meal for a weeknight!  It’s simple, healthy, delicious, and you get to eat many of your colors!

Here are some of the health benefits from this yummy bowl:

  • Low Carb
  • High in Fiber
  • High in Protein
  • Vitamins K, C, A, and B-6
  • Good Source of Iron
  • Good Source of Folate

Well!  What are you waiting for?  You have got to try this out!

From my kitchen to yours, I hope you enjoy this delicious Sweet and Spicy Harvest Bowl!

Sweet & Spicy Harvest Bowl

Sweet & Spicy Harvest Bowl
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Sapna
October 15, 2020
by Sapna
Category Salads Vegetarian
Persons
2
Prep Time
15 minutes
Cook Time
35 minutes
Total Time
50 minutes

Ingredients

  • 2 c Acorn Squash, peeled, deseeded, cubed
  • 1 large Beet, peeled, cubed
  • 1 lb Brussels Sprouts, halved
  • 1 Avocado, cubed
  • 1 Red Pear, thinly sliced
  • 1/4 c crumbled Feta
  • 1/4 c toasted pecans
  • 1/2 c quinoa
  • 1 lime, quartered into wedges
  • 2 tsp salt
  • 1 1/2 tsp ground black pepper
  • 1 1/2 tsp ground chipotle pepper*
  • 1 Tbsp Avocado or Olive Oil

Instructions

  1. Preheat oven to 375 degrees
  2. Line a baking sheet with a silicone mat, parchment paper or aluminum foil
  3. In a bowl, add oil, 1 1/2 tsp salt, black pepper, and chipotle pepper. Mix well
  4. Add in the squash, beets and brussels sprouts. Toss well to coat all the veggies evenly
  5. Add the veggies to the baking sheet and bake for 35 minutes
  6. Meanwhile, thoroughly rinse the quinoa to remove the saporins
  7. In a medium saucepan, bring to a boil 1 c water and add rinsed quinoa and 1/2 tsp salt
  8. Let it cook for 10-12 minutes or until all the water has burned off. Remove from heat and cover for 5 minutes. When ready to use, remove cover and fluff with a fork.

To Assemble:

  1. Add the roasted veggies, quinoa, avocado, toasted pecans, feta, and pears to a bowl.
  2. Serve hot with a lime wedge!

Notes

*Adjust the amount of chipotle pepper according to spice level

Tags

Autumn,
Clean Eating,
Eat a Rainbow,
Eat your colors,
Fall,
Farm fresh,
Farmers Market,
Fresh Vegetables,
Gluten Free,
Harvest,
Healthy,
Protein,
Raw Foods,
Sustainable,
vegetarian
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Sapna1 Comment

Watermelon Radish and Fennel Salad with a Ginger Lime Dressing

Ok so I know that the name alone makes this salad sound like an explosion of so many different flavors and it is!  But….. that’s what makes this salad work so well!

Between my obsession for salads and my inclination towards making my own dressings, my salad game is going strong right now.  I’ve been wanting to use watermelon radish for a while now because of it’s flavor and just how pretty it looks!

Here are a few fun facts about watermelon radishes:

  • They are nutrient dense with Vitamins K, A, E, C, and B6.
  • High in antioxidants
  • High in fiber, calcium, potassium, and iron among many other minerals
  • One serving of watermelon radishes has over 1/3 of your daily Vit. C requirements!
  • They’re just so darned pretty


The fennel was added in to balance out the peppery flavor of the radish (though, to be honest, I wasn’t sure how the hubby was going to like it as he is not a big licorice flavored guy.  The best part about eating fennels to me is the licorice!).  Luckily, the fennel taste was mild when combined with the flavors of the salad.

As to the Ginger Lime dressing, adding the hint of ginger balanced with a little honey in the dressing and the lime to brighten up the salad, it was the perfect choice to use this for the salad.

When I think about this salad, it really has a great balance of sweet, spicy and tangy!  So perfect for a lunch meal, side dish, or a Covid free Thanksgiving dinner!

From my kitchen to yours, enjoy this salad!

Watermelon Radish and Fennel Salad with a Ginger Lime Dressing

Watermelon Radish and Fennel Salad with a Ginger Lime Dressing
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Sapna
October 8, 2020
by Sapna
Category Salads
Persons
4
Prep Time
15 minutes
Total Time
15 minutes

Ingredients

For the Salad:

  • 1 avocado, cubed
  • 1 large fennel bulb, very thinly sliced
  • 2 c arugula
  • 1 watermelon radish, very thinly sliced
  • 1 c fresh mint

For the Ginger Lime Dressing:

  • 1" knob fresh ginger, grated
  • 2 1/2 Tbsp fresh lime juice
  • 2 Tbsp honey
  • 1/2 c Avocado or Olive Oil
  • 1/4 tsp salt
  • 1/4 tsp ground black pepper
  • 1 tsp poppy seeds

Instructions

For the dressing:

  1. Combine all the ingredients into a tightly sealed jar and shake well until all of the ingredients are well emulsified.

To Assemble:

  1. Layer all of the salad ingredients in a bowl and drizzle desired amount of dressing on top.
  2. Enjoy!

Tags

15 minute meals,
Appetizers,
Avocado,
Eat a Rainbow,
Eat your colors,
Fiber,
Healthy,
nutrient dense,
Quick and Easy,
Sustainable,
Vegan,
weeknight meals
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Sapna3 Comments

Fall Nourish Bowl

I love the Autumn season.  The colors, the change in flavors, the hint of crisp air and everything else about Fall is just perfect!

Making this nourish bowl with a hint of Fall flavors was fun.  I decided to roast the veggies with oregano and smoked paprika for some warmth in the taste.

For a pop of spice, I added charred Shishito peppers which made this dish so perfect!

Instead of dressing, I used hummus which becomes smooth and creamy as a dressing when combined with the hot roasted veggies.

This nourish bowl is so filling, try it out for your next lunch or dinner.  You’ll be so satisfied and comforted.

From my kitchen to yours, I hope you enjoy this bowl!

Fall Nourish Bowl

Fall Nourish Bowl
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Sapna
October 2, 2020
by Sapna
Category Salads Vegetarian
Persons
2
Prep Time
10 minutes
Cook Time
35 minutes
Total Time
45 minutes

Ingredients

  • 2 c spinach
  • 1/2 c quinoa
  • 1 medium sweet potato
  • 1 zucchini, chopped
  • 1 yellow squash, chopped
  • 1 large beet, peeled and chopped
  • 10 shishito peppers
  • 1/2 c hummus
  • 1 1/4 tsp salt
  • 1/2 tsp black pepper
  • 1 tsp smoked paprika
  • 1 tsp dried oregano
  • 1 1/2 Tbsp Olive or Avocado Oil
  • 1 tsp kosher salt
  • 1 tsp red chili flakes

Instructions

For the quinoa:

  1. Thoroughly rinse the quinoa and mix with 1 c water and 1/4 tsp salt. Bring to a boil over high heat then reduce med-low heat and keep at a simmer for 10 minutes, until all of the water has evaporated.
  2. Remove from heat and cover to steam for 5 minutes.

For the roasted veggies:

  1. Preheat oven to 400 degrees F.
  2. In a large bowl, mix together 1 Tbsp oil, 1 tsp salt, smoked paprika, oregano, and black pepper.
  3. Add in the chopped veggies and toss well to make sure everything is coated properly!
  4. Line on a baking sheet and bake for 30-35 minutes.

For the Shishito peppers:

  1. In a cast iron skillet, heat 1/2 Tbsp oil on high flame.
  2. Add in Shishito peppers and roast for 5-10 minutes or until you have a nice char on them.
  3. Remove from heat and set aside.

To assemble:

  1. In a wide bowl, add in 1 c spinach to each bowl.
  2. Scoop in 1/2 c cooked quinoa into each bowl.
  3. Divide the veggies in half into each bowl.
  4. Add in the Shishito peppers and sprinkle kosher salt over the peppers.
  5. Top with hummus on each bowl.
  6. Sprinkle with red chili flakes.
  7. Serve hot!

Tags

Eat a Rainbow,
Eat your colors,
Fiber,
Gluten Free,
Healthy,
Sustainable,
Vegan,
vegetarian,
Veggies
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Sapna2 Comments

Spinach Chickpea Stew with Garlic Couscous

I’ve recently learned that my girls like chickpeas in any form.  I used to think it was just Roasted Masala Chickpeas that they gobbled down, but I’ve been paying attention and I’m glad I have!  Watching both of them gobble down this stew was amazing.  They are one of the few girls who also love to eat spinach in any form, cooked or uncooked (I feel blessed) so I knew I was going to use it to give some green to this dish!

I’m totally adding this to my weeknight meal list as it took me only 20 minutes to pull together!  I got the couscous started on the side and takes only 15 minutes to make!

Can you tell I’m ready for the autumn season to begin?  I’ve had a fun summer enjoying the hot weather but between the smoke from all the fires and a broken AC during the multiple heat waves, I am looking forward to the end of the year.  Hot stews are just the thing to warm you up during the cold months and this recipe is a great one where you get to spend more time enjoying the food than making it!

Try it out and let me know what you think.  Tag me on Instagram @bitofspice146 and use the #bitofspice146 hashtag.   I would love to see your versions of my recipes!

From my kitchen to yours, enjoy this delicious stew!

Spinach Chickpea Stew with Garlic Couscous

Spinach Chickpea Stew with Garlic Couscous
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Sapna
September 28, 2020
by Sapna
Category Soups Vegetarian
Persons
4
Prep Time
5 minutes
Cook Time
20 minutes
Total Time
25 minutes

Ingredients

For the Stew:

  • 1 can chickpeas, drained and rinsed
  • 3 tomatoes, chopped
  • 1/2 white onion, chopped
  • 1 c zucchini, chopped
  • 1 c yellow squash, chopped
  • 2 c spinach
  • 1 1/2 c marinara sauce or your favorite pasta sauce
  • 5 cloves garlic, minced
  • 1 tsp paprika
  • 1/2 tsp red chili flakes
  • 1 tsp salt
  • 1/2 tsp ground black pepper
  • 1 c vegetable broth
  • 1 Tbsp Oil, EVOO or Avo
  • Zest and juice of 1 lemon

For the Garlic Herb Couscous:

  • 1 c couscous
  • 1 1/4 c water
  • 1 Tbsp Oil, Avo or EVOO
  • 2 cloves garlic, minced
  • 1/4 tsp salt
  • 1/4 tsp ground black pepper

Instructions

For the Stew:

  1. In a stockpot, heat oil over medium high flame.
  2. Add the onions, garlic, zucchini, and yellow squash. Stir and cook for 3-5 minutes until the veggies are tender.
  3. Add in the red chili flakes, paprika, and spinach. Continue cooking for an additional 1-2 minutes.
  4. Add in the chickpeas, marinara/pasta sauce, tomatoes, salt, pepper, broth and the zest and juice of a lemon.
  5. Mix all of the ingredients well and bring to a boil on high heat. Reduce heat to medium, cover and simmer for 15 minutes.

For the Couscous:

  1. Bring water to a boil in a saucepan.
  2. Stir in couscous, remove from heat and cover. Let it stand for 5 minutes.
  3. Remove cover and add in the garlic, oil, salt and pepper. Toss gently and set aside until stew is done.

To serve:

  1. Place the couscous in a bowl and top with chickpea stew. Serve hot!

Tags

30 minute meals,
chickpeas,
couscous,
Eat a Rainbow,
Fiber,
Healthy,
make ahead,
Quick and Easy,
Spinach,
Stews,
Vegan,
vegetarian,
weeknight meals,
Zucchini
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Instant Pot Rajma (Kidney Beans)

I feel like almost every culture has their version of beans and rice.  There’s the Latin style with adobo seasoning, the African style flavored with smoked paprika and garlic, Creoles use the “holy trinity” for theirs, Jamaican red beans and rice have coconut milk and scotch bonnet peppers, the Japanese use Adzuki beans with their rice, and the Indians have Rajma Chawal.

Why are red beans and rice so common everywhere?

I don’t know.  But what I do know is they make a complete protein when eaten together so it’s really beneficial to vegetarians and vegans who don’t get their complete proteins from animal protein to feel full.

I never thought Rajma was all that special until my friend Sumit made it one day.  He makes the most amazing Rajma so I never bothered to learn because I could just call him up!  But now he’s moved to a different state and it’s not as readily available so I have tried and tried and tried to perfect my Rajma.

From my kitchen to yours, I hope you enjoy this classic dish of Rajma!

Instant Pot Rajma (Kidney Beans)

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Sapna
September 22, 2020
by Sapna
Cuisine Indian, Punjabi
Category Indian
Persons
4
Prep Time
15 minutes
Cook Time
40 minutes
Total Time
55 minutes

Ingredients

Instructions

  1. Set Instant Pot to saute mode and add oil. When it's heated, add in cumin seeds, hing, and cinnamon stick. Let them roast and sizzle for 30-60 seconds.
  2. Add in the onions and saute for 2-3 minutes until tender. Add in the ginger and garlic and cook for an additional 2-3 minutes.
  3. When the onions are golden brown, add in tomatoes, turmeric, cayenne pepper, coriander powder, cumin powder, garam masala and salt. Mix well and cook for another 3 minutes.
  4. Drain the soaked rajma and add to the pot. Mix well to coat all of the beans in the gravy.
  5. Add in the water and mix.
  6. Turn off the saute mode and cover the instant pot with the vent in sealing position.
  7. Set to Bean/Chili mode which will automatically set the time to 30 minutes.
  8. When the timer beeps, release the pressure from the instant pot and open lid. Stir in the lemon juice and garnish with cilantro.
  9. Serve hot with rice or naan.

For Stovetop instructions:

  1. Follow the same recipe above and cook in pressure cooker for 3 whistles.

For Slow Cooker instructions:

  1. Kidney Beans have a natural toxin called phytohaemagglutinin which is hard to digest and may cause nausea/vomiting. If you don't presoak the beans, then I recommend not using the slow cooker method to cook rajma. If you do presoak the beans, then:
  2. Boil the presoaked kidney beans for 20 minutes, then follow the same recipe above. Set heat to high and cook for 5-6 hours.

Notes

** If you don't have time to soak the beans overnight, increase instant pot cook time to 45 minutes 
** the amount of water I used gives this rajma a thicker gravy.  If you are looking to have a more soupy rajma, add an additional 1/2 c of water.  


Tags

comfort food,
Gluten Free,
Healthy,
Indian Food,
instant pot,
Kid Friendly,
make ahead,
pressure cooker,
Protein,
Punjabi,
rajma,
red kidney beans,
rice and beans,
slow cooker
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Sapna5 Comments

Rainbow Crunch Salad

Bright, crunchy, colorful and easy to assemble with a creamy coconut jalapeño dressing, this salad is a perfect addition to your meal.

Easy to make, this salad has plenty of texture, meets my rainbow requirements, and is quick to pull together for any meal.  A twist on the traditional slaw, the Rainbow Crunch Salad is a healthier version with a low cal coconut jalapeño dressing to finish off a delicious salad.

With school started, life still crazy between Covid, fires, and whatever else you want to throw in there, I want to keep it easy and quick for this salad.  Chopping the veggies doesn’t take very long and the Coconut Jalapeño dressing is blended in less than a minute.

Here’s what you need for the salad:

  • Red Cabbage
  • Carrots
  • Colored Bell Peppers
  • Cucumber
  • Edamame
  • Nuts

I’ve used this as a lunch meal, a side salad for fish and chicken dishes, or even a quick afternoon snack if I had some leftovers.

Try it out!  From my kitchen to yours, enjoy!

Rainbow Crunch Salad

Rainbow Crunch Salad
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Sapna
September 16, 2020
by Sapna
Category Salads
Prep Time
10 minutes
Total Time
10 minutes

Ingredients

For the Salad:

  • 1/2 med red cabbage, thinly sliced
  • 2 large carrots, grated
  • 1 colored bell pepper, chopped
  • 1 cucumber, chopped
  • 1/4 c edamame
  • 1/4 c mixed nuts

For the dressing:

  • 1 13.5 oz can of coconut cream
  • 2 jalapeños
  • 1 lime, juiced
  • 1 tsp garlic powder
  • 1 tsp cumin powder
  • 1 tsp salt
  • 1/4 tsp black pepper

Instructions

  1. Toss all of the ingredients in a bowl and mix well.
  2. In a blender, add all of the ingredients of the dressing and blend for 30 seconds until well mixed.
  3. Pour at least 1/3 of the dressing onto the salad and add more if you like it more creamy.
  4. Enjoy!

Tags

15 minute meals,
Appetizers,
Eat a Rainbow,
Eat your colors,
Fiber,
fresh,
Healthy,
Kid Friendly,
Quick and Easy,
Salad,
Summer,
Sustainable,
Vegan,
vegetarian
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Sapna1 Comment

Methi Thepla

Growing up in a Gujarati household, anywhere we went, you were guaranteed to have theplas packed.  Whether we were traveling by car, plane, train, pretty much any vehicle, Mom would always have a foil packet filled with theplas.  I would always get annoyed that we would be the family opening a packet of “Indian smelling food” but guess what…. I am my mother now.  Quick to make, easy to pack, not much fuss and muss associated with them, and filled with nutrition, they are the perfect snack or meal to have.

Easy to eat anywhere on the go, similar to a thin tortilla, theplas are made by adding fenugreek leaves (methi) to the dough before kneading it.  Instead of water, this dough uses yogurt as a binder making it a healthy and delicious meal or snack.

Fenugreek leaves are an under appreciated green that I have not seen outside of Indian food culture.  Some of the healthy benefits they provide are:

  • lowering blood sugar
  • reducing cholesterol levels
  • reducing inflammation
  • increasing milk production for nursing mothers
  • help with appetite control

Adding in the yogurt to knead the dough helps provide calcium and protein.  I use a multi grain flour to make these and between that, the yogurt, and the fenugreek leaves, 3 of the food groups are already incorporated into these theplas!

Added benefit, “roti” and yogurt is one of the girls’ favorite meals so it’s easy to sneak in different veggies and they’ll gobble it up.

Try out these methi theplas at home and I hope you like them as much as we do!

From my kitchen to yours, enjoy!

Methi Thepla

Methi Thepla
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Sapna
September 9, 2020
by Sapna
Cuisine Gujarati
Category Indian
Persons
25
Prep Time
15 minutes
Cook Time
30 minutes
Total Time
45 minutes

Ingredients

  • 2 c whole wheat flour, plus a little extra to roll the theplas out
  • 1 c yogurt
  • 1 c methi (fenugreek) leaves, frozen or fresh and chopped
  • 1/2 tsp turmeric powder
  • 1 tsp cayenne pepper (adjust to spice level)
  • 1/4 tsp hing (asafoetida)
  • 1 1/2 tsp salt
  • 1 Tbsp oil, plus a little extra for cooking

Instructions

  1. In a large bowl, add the flour, fenugreek leaves, turmeric, cayenne pepper, hing, and salt. Mix well.
  2. Add in the yogurt and knead to form a soft dough. If the dough seems a little tough, add a Tbsp of water at a time to soften it up.
  3. Once kneaded, add 1 Tbsp oil to coat the dough.
  4. Let the dough rest for 5-10 minutes.
  5. Divide the dough into 20-25 equal portions.
  6. Dust the thepla dough in flour and roll them out into thin circles to approximately 6 inches in diameter. As you roll them out, you can keep dusting the dough in dry flour to prevent sticking when rolling them out.
  7. Heat a skillet on high heat and place the rolled out dough on the skillet. After a few seconds you will notice small air pockets popping out. At this point flip the methi thepla and smear a little oil over the top and using a flat spatula, press lightly in a turning motion to cook the thepla.
  8. Flip the thepla to the other side and press and turn in a similar way. You will notice brown spots around the cooked thepla. Remove from heat and place on a plate.
  9. Continue this process until all the theplas are cooked.
  10. Serve hot!

Tags

gujarati,
Healthy,
Indian Food,
Kid Friendly,
make ahead,
vegetarian
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Sapna1 Comment

Chimichurri Sauce

This chimichurri sauce is a must have in your kitchen.  Traditionally served with meats, I use it on salads, meats, and vegetable dishes.  I first had this a couple of years ago when I was trying out a new recipe.  I love the simplicity of the flavors combined with the layers of all the elements you can taste. Continue reading “Chimichurri Sauce” →

Sapna3 Comments

Chickpea and Tomato Soup

This Chickpea and Tomato Soup is healthy, delicious, carb-free and easy to make in less than 30 minutes! All you have to do is chop and simmer the soup until it’s done!  A family favorite, we add this to the rotation in the fall and winter months almost on a weekly basis!
IMG_7545
The girls love this because it is simple, yet flavorful and they have so much fun making it with me (and eating half the ingredients).

Though traditionally mild in flavor, I’ve added fresh and dried herbs as well as a small parmesan rind to bump up the flavor.  You will be amazed at the difference the cheese rind makes.  If you don’t have any, don’t worry … the soup is still delicious!
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To store cheese rinds, simply keep the rinds in a sealable plastic bag and place in the freezer indefinitely.  Pull it out whenever you are ready to use it.  Such a simple and delicious trick!

I did omit the pasta that is usually part of a traditional Italian Chickpea and Tomato Soup because I do serve this with bread on the side.  However, feel free to add in the pasta if your heart and belly desire.  Simply add in 1 cup of any small pasta you have at home (mini macaroni, ditalini, mini shells are some examples you can use).
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From my kitchen to yours, I hope this soup brings as much comfort and warmth to you as it does to my family!

Chickpea and Tomato Soup

Chickpea and Tomato Soup
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Sapna
September 2, 2020
by Sapna
Cuisine Italian
Category Soups
Persons
4
Prep Time
5 minutes
Cook Time
25 minutes
Total Time
30 minutes

Ingredients

  • 2 carrots, peeled and chopped
  • 3 ribs celery, chopped
  • 1 yellow onion, finely chopped
  • 4 cloves garlic, minced
  • 4 stalks scallions, sliced and green and white parts divided
  • 1 2" rind of parmesan cheese
  • 2 14 oz cans of chickpeas, drained and rinsed
  • 2 14 oz cans of diced or crushed tomatoes
  • 2 Tbsp Italian seasoning
  • 1/2 tsp dried thyme
  • 1/2 tsp dried oregano
  • 1 tsp salt
  • 1 tsp black pepper
  • 4 c water
  • 1/2 c grated parmesan for garnish

Instructions

  1. In a large stockpot, heat oil on medium flame.
  2. Add in carrots, celery, onions, garlic and scallion whites. Stir and cook for 1 minute.
  3. Add in Italian seasoning, oregano, thyme, salt and pepper. Mix and continue to cook the veggies for 3 minutes or until veggies are slightly tender.
  4. Add in the tomatoes with liquid, chickpeas, and water. Mix well.
  5. Bring to a boil then reduce heat. Add in the parmesan rind and simmer for 15-20 minutes.
  6. Turn off heat and remove rind.
  7. Divide equally into soup bowls and garnish with green scallions and grated parmesan cheese.
  8. Serve hot.

Tags

Cheese,
Cheese Rind,
chickpeas,
comfort,
Healthy,
Italian,
Protein,
soup,
tomato
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Sapna8 Comments

Skinny Skillet Veggie Enchiladas

Enchiladas are one of my favorite Mexican meals.  What I don’t love is the amount of work and clean up goes into making a good batch of enchiladas.  Making the filling, rolling the enchiladas, and the baking sometimes feels like too much work.  And I don’t always have an hour or more to dedicate on a weeknight when I am craving enchiladas.  Let’s be honest… I don’t think anyone does.
IMG_7366
These Skinny Skillet Veggie Enchiladas satisfy my cravings for enchiladas without the fuss.  I can make them in less than 30 minutes (yep!) and the only dishes I have to clean are my chopping board and skillet!  Literally made it super easy!

You can work ahead for these and have the veggies chopped up to save time but really, it’s not that time consuming.  Speaking of veggies, of course I added a rainbow of them.  Yellow squash, green zucchini, red bell peppers, purple onions, corn, and poblano peppers!

If you want to add meat, a quick shortcut is to add in shredded rotisserie chicken.  Cut down the amount of beans by half or increase the amount of enchilada sauce by another 1/4 cup to avoid having a dry dish.
IMG_7370
Make sure you are using an oven safe skillet.  Here is the one I like to use.  You only need to pop the skillet in the oven for 5 minutes so the cheese can melt and get a golden color.

For spices, I used smoked paprika, cayenne pepper, chipotle powder and a little ancho chili powder.  I know it seems like a lot, but a little of all of them really helps create a depth of flavor.

Serve it with some Mango Pico and Guacamole to add the finishing touches.
IMG_7388
From my kitchen to yours, enjoy this delicious meal!

Skinny Skillet Veggie Enchiladas

Skinny Skillet Veggie Enchiladas
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Sapna
August 30, 2020
by Sapna
Cuisine Mexican
Category Vegetarian
Persons
4
Prep Time
10 minutes
Cook Time
20 minutes
Total Time
30 minutes

Ingredients

  • 1 onion, finely chopped
  • 1 poblano pepper, deseeded and chopped
  • 1 red bell pepper, finely chopped
  • 1 zucchini, finely chopped
  • 4 cloves garlic, minced
  • 1 c fresh or frozen corn
  • 1 15 oz can black beans, drained and rinsed
  • 1 tsp cumin seeds
  • 1 tsp cayenne pepper
  • 2 tsp cumin powder
  • 1 tsp smoked paprika
  • 1/2 tsp chipotle powder
  • 1/2 tsp ancho chili powder
  • 2 tsp Avocado Oil
  • 1 tsp salt
  • 1/2 tsp black pepper
  • 1/2 c red enchilada sauce
  • 3 flour tortillas, cut into 1-2" thick strips
  • 1 c Mexican blend cheese
  • 2 green onion stalks, green part only (save the white bulbs for another recipe), chopped
  • 1 lime, sliced into wedges for garnish

Instructions

  1. Preheat oven to 450ºF
  2. On medium flame, heat an oven proof skillet and add oil to the skillet
  3. Add in the poblano peppers, and onions and saute for 2-3 minutes. Add in the garlic and roast an additional 30 seconds
  4. Add in the squash, zucchini, and bell peppers and saute for an additional 3 minutes until they are tender
  5. Add in the spices, beans, and corn and mix well
  6. Stir in the enchilada sauce
  7. Toss in the tortillas to cover the skillet evenly, and with a spatula, gently press into the mixture to cover with enchilada sauce. Don't mix it in, you just want it coated with the sauce so it doesn't dry out
  8. Turn off heat and sprinkle cheese evenly over the top
  9. Bake in preheated oven for 5 minutes or until cheese is melted and golden brown on top
  10. Remove from oven and let cool for minutes before serving
  11. Garnish with green onions and lime and serve hot

Tags

30 minute meals,
Healthy,
mexican,
Mexican Flavors,
skillet enchiladas,
Skinny Meals,
vegetarian,
weeknight meals
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Sapna3 Comments

Mango Lassi

Growing up, mango lassis were one of my favorite to order when we ate out at Indian restaurants.  The sweet mangoes, the tangy yogurt, and the hint of rose at the end of each sip…. oh so delicious!  The fact that mangoes are my absolute favorite fruit just adds to my love for this lassi!
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A summer time must have, even my girls look forward to having a glass almost daily which just makes my heart happy.  Easy to whip up, you don’t need much.  A blender and the ingredients are all you have to use.  I did use a dash of rose syrup to give it a summer-y floral hint which takes this lassi to a whole new level.
IMG_8065
Have this delicious mango lassi as an afternoon snack to cool down in the heat, or pair it with some delicious Indian food.  It pairs well with Masala Omelette for breakfast, or even a lunch time drink with a Desi Masala Bowl or with dinner when you try out this Instant Pot Chole.

IMG_8060

From my kitchen to yours, enjoy this delicious treat!

Mango Lassi

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Sapna
August 26, 2020
by Sapna
Category Beverages
Persons
4
Serving Size
1 glass
Prep Time
5 minutes
Total Time
5 minutes

Ingredi