Thick and creamy chia pudding layered with shredded coconut, mango chunks, and roasted pistachios. The fresh tropical flavors for a healthy breakfast will become your favorite way to start the day!
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**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!
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!
If I gave my youngest Fish and Couscous everyday for the rest of her life, I wouldn’t hear a single complaint. She loves it that much and we usually have it on the menu biweekly. The Garlic Lemon Sauce is absolutely finger licking delicious! Paired with a flaky and tender Mahi Mahi, well, you will also be adding this fish to your rotation.
Everyone says eating fish is healthy and to incorporate it more in your diet. But why? Here are few good reasons why:
- Fish are high in Omega-3 fatty acids which help lower cholesterol and heart disease
- Rich in Iron
- Rich in Vit. B which promotes healthy brain function
- Rich in Potassium which promotes a healthy heart
- Be sure your filtes are about 6-7oz each, with at least 1-inch thickness. If your portions are thin or too small, they’ll tend to overcook.
- Always pat dry excess moisture from the fish; this step is super important, as it affects how well your fish will brown. A paper towel works wonders
- Buy fresh or quick-frozen, high quality fish… wild is best, and will provide best flavor.
From my kitchen to yours, I hope you enjoy this delicious Mahi Mahi with Lemon Garlic Sauce!
Here are the tools I used:
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!
I think hands down, these are one of my favorite holiday foods. I’ve had so many and I don’t think I can tire of them. Snacking is one of my favorite activities. These delicious tostadas make it so much easier as they are low in calorie, healthy, and guilt-free.
High in fiber, antioxidants, a good source of protein, and rich in vitamins and minerals, these delicious Tinseltown Tostadas definitely pack a punch!
Between the Serrano peppers and the watermelon radish, there were some strong flavors. I knew I wanted to use the pomegranate arils to give it a sweet note (and make it look pretty).
But it needed depth so I played around with a few options before settling on the hummus and avocado. And yet the radish was still giving off a bit of a pungent taste and therein comes the smear of pesto.
There are so many random flavors that they work despite wanting to prove the opposite.
Make these delicious Tinseltown Tostadas this holiday season and you won’t be able to stop eating them. From my kitchen to yours, I hope you enjoy them!
I’ve made zucchini boats a few times so far. Each time has been to use up leftovers from our Skinny Skillet Enchilada the previous night. They turn out really good and Sanaya loves them but it’s the same flavor profile so as much as I love it, I still crave something a little different.
I knew I wanted to create a different filling and haven’t done much with Indian food lately so I played around with my options. I kept circling back to this one idea of Tandoori Gobi as the stuffing. I’m not sure where I thought of it but it wouldn’t go away so I decided, ok, let’s give it a try.
I have a great Tandoori marinade recipe that I have been using with chicken so I decided, to use the same for the cauliflower. I treated the cauliflower as the chicken substitute and marinated it overnight also.
The cooking part was a little tricky as I didn’t want a soggy Zucchini Boat and the marinade definitely looked like it would promise a lot of liquid. Simple trick, I baked them separately, then stuffed the zucchini with the cauliflower and broiled it on high for 5 minutes to get a good char. Can I just say, Oh so delicious!
Also, please don’t throw out the flesh of the zucchini when you scoop it out to create the cavity for the cauliflower. Let’s be sustainable here and make some Zucchini Bread out of it!
One more thing I love about this recipe is that it is totally a weeknight meal. So the time on the recipe card may be a little daunting, but it’s the ease of it. And most of the time you spend is waiting for the flavors to marinate. It really takes maybe 15 minutes to put the marinade together, then the next day, 5 minutes to shell out the Zucchini and the rest of the time, you are waiting for it to finish baking. Honestly, it can’t get any easier for a weeknight meal.
Serve this delicious boat with a cooling Mint-y Pomegranate Raita to finish it off.
From my kitchen to yours, we hope these Tandoori Gobi Zucchini Boats rock your world!
Warm foods during the cold winter days just makes so much sense. And I don’t just mean temperature but the actual foods and their properties.
When you eat warm foods, they take longer to digest because they are higher in healthy fats, proteins, and carbohydrates which in turn results in increased body temperature (thermogenesis). Root veggies, fruits such as coconut and apples, and herbs and spices are a few examples of these types of foods.
This Butternut Squash and Lentil Salad is a great combination of many of those warm foods and the fact that it’s filled with flavor, texture, sweet, and spicy makes this that much more of a delicious dish.
This is perfect to make as an entree or a side dish, or serve it up in mini bowls/plates as an appetizer. A small amount will take you a long way as the salad is very filling.
I honestly think this is one of the most nutrient dense recipes I have. Here are a few healthy benefits from this one:
- Rich in Fiber and Protein
- Packed with antioxidants
- Boosts Immune System
- Good source of Vit. C, E, and B6
- Good source of Calcium, Iron, and Folate
- Good source of omega 3 and carotenoids which have anti-inflammatory effects beneficial to all types of arthritis (Butternut Squash)
- Boost in energy level (Lentils)
I’m a firm believer in easy meals that are healthy and don’t take much of my time. This Sausage & Zucchini Linguine is just that. It literally took me 15 minutes to make (with Aishani in the kitchen “helping” me) and was loved by everyone.
Here are a few things I like about this pasta dish:
- Gluten Free (cauliflower based linguine …. so delicious and guilt free!)
- Ready in 15 minutes!
- The combination of sausage and spices packs a punch of flavor
- Bright and colorful veggies
- Carb Free
- A little munchkin, who in the name of cooking with me, ate a good amount of my sausage and bell peppers during the cooking process
Taste Republic has their cauliflower linguine in most grocery stores so go get a pack! (This is not a paid ad, I just love their pasta).
From my kitchen to yours, enjoy this fun and easy meal!
*Updated Oct. 16, 2020
Sundays in our house are dedicated to football. Now that the season has started, I’m challenging myself to find some healthier recipes to get us through the games. Sure the chicken wings, nachos, creamy dips, and pizza sound good but they definitely don’t pass the healthy test. This is a hearty chili loaded with veggies, beans and definitely falls into the comfort zone. It makes you want to curl up on the sofa with a warm bowl while you’re watching football (or a movie or your favorite tv show).
The heat of the ancho chili and cayenne give this a perfect balance to some of the sweeter veggies like the carrots and bell peppers. Using the canned beans also take a lot of the work out of this dish for you and I’ve included both stove top and slow cooker versions so you can make it any way that is easiest and most convenient.
Add a squeeze of lime and a sprinkle of spring onions to finish off this chili before eating with a side of cornbread. Nothing can beat this delicious chili on a cold winter day. I’d like to say, I’m definitely ready for this winter season!
I’ve made this chili vegan and it can remain so with toppings such as spring onions, cilantro, avocado and lime wedges.
Optional to add are toppings such as sour cream and cheese. They will definitely soften up the taste if you choose these!
From my kitchen to yours, I hope this 3 Bean Chili brings a little warmth to your day!