Tag: Vegan

Sapna3 Comments

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:

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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.

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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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Sapna2 Comments

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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Sapna2 Comments

How to Cook Brown Rice

When I first started making brown rice, I was a bit intimidated.  I can cook Basmati rice with my eyes closed but when it comes to brown rice, the ratio to water is different, cook time is different, and sometimes, there is a chewy bite to brown rice.  I felt so out of my element.

I have tried multiple ways to cook brown rice and this recipe has become my fail-proof method.  Even better, I’ve nailed both stove top and Instant Pot methods so you can choose what works for you.

Having rice in the fridge has helped me on numerous occasions.  I can use it to make Pineapple Fried Rice, serve it on the side with a salmon, serve it up with lentils and so much more.

WHAT IS BROWN RICE?
Brown rice is actually rice with the hull still on it making it a whole grain.  The germ and bran are in there too which gives it a chewy texture and nutty flavor.  Because brown rice has the hull, germ, and bran, it takes longer to cook.

BE PATIENT
Trust me.  I feel like I’m constantly on the go, but this one recipe will make you stop and smell the roses.  And it’s worth it.  All you have to do is keep the cover on the saucepan and not mess with it.  Once it’s done cooking, let it rest.  Just like all meats, rice also wants a little rest after spending all that time cooking to perfection.  The additional 5 minutes of steam will make the rice fluffy and soft.

*Pro Tip: Start your rice first then work on dinner.  Your rice will cook in the background while you get everything else done and not have to wait much.

HOW DO I SERVE BROWN RICE?
So many options!  Try one of the following:
Citrus Herb Salmon with a Mango Pico and Cilantro Lime Rice
Pineapple Fried Rice
Zucchini Moong Dal
Mahi Mahi with Garlic Lemon Sauce
Instant Pot Rajma (Kidney Beans)
Instant Pot Black Eyed Peas Curry

How to Cook Brown Rice

How to Cook Brown Rice
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Sapna
July 29, 2021
by Sapna
Category Vegetarian
Persons
4
Cook Time
40 minutes
Wait Time
5 minutes
Total Time
40 minutes

Ingredients

  • 1 c brown rice, rinsed
  • 2 c water
  • 1/2 tsp salt

Instructions

For Stovetop:

  1. Combine rice, water, and salt in a medium saucepan (about 2qts).
  2. Bring to a boil on high then reduce to simmer for 35-40 minutes.
  3. Turn off stove, cover and steam for 5 minutes.
  4. Remove lid and fluff with a fork.
  5. Serve hot with your favorite meal.

For Instant Pot:

  1. Combine rice, water, and salt in Instant Pot.
  2. Cover and position vent to sealing.
  3. Set Manual Pressure for 20 minutes.
  4. When the timer beeps, NPR (natural pressure release) for 10 minutes.
  5. Release the remaining steam by changing the vault to venting position.
  6. Open lid and fluff rice with a fork.
  7. Serve hot with your favorite meal.

Tags

Brown rice,
Clean Eating,
Fiber,
Healthy,
instant pot,
Kid Friendly,
nutrient dense,
stove top,
Vegan,
vegetarian
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Zucchini Moong Dal

As I raise my girls, it has become very important to me that they keep connected to their roots and one of the ways I do this is through food.  Lucky for me, they both love the typical comfort food fare of “Dal Chawal” or Lentils and Rice.  A twist on the traditional Moong Dal Fry, this recipe adds zucchini and is low in calorie but nutrient dense.

Ready in just 15 minutes, this has become my latest go to recipe when I’m tight on time.  Because moong dal cooks very quickly, I don’t soak them for more than 20 minutes.

Nutrition is also very important when I’m serving this dish as a main meal to the girls, and this dish doesn’t disappoint.
1 cup of zucchini moong dal gives you:

  • 156 kcal
  • 8.7 gm protein
  • 7 gm fiber


As to cooking it over the stove versus the instant pot, traditionally, the dal was boiled first then added to the spices.  I love just using one pot to make the whole dish so I usually add the uncooked dal into the spices/gravy mix then cook it in the instant pot.

I hope you get a chance to try out this delicious recipe and enjoy it as much as my family does.

Zucchini Moong Dal

Zucchini Moong Dal
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Sapna
July 15, 2021
by Sapna
Cuisine Indian
Category Indian Vegetarian
Persons
4
Serving Size
1 Bowl
Prep Time
5 minutes
Cook Time
10 minutes
Wait Time
5 minutes
Total Time
15 minutes

Ingredients

  • 1 c yellow moong dal, rinsed
  • 2 c water for cooking
  • 1 c zucchini, chopped
  • 1 small onion, chopped
  • 2 small tomatoes, chopped
  • 1" ginger knob, grated
  • 3-4 garlic cloves, minced
  • 1 Tbsp Olive Oil
  • 1/4 tsp hing/asafoetida
  • 1 tsp cumin seeds
  • 1/2 tsp turmeric powder
  • 1/2 tsp cayenne pepper
  • 1 1/4 tsp salt
  • 1 tsp coriander powder
  • 1 tsp cumin powder
  • 1 Tbsp fresh lemon juice

For tempering:

  • 1 Tbsp Olive Oil
  • 1/2 tsp cayenne pepper
  • 1 dried red chili

Instructions

  1. Start the instant pot in sauté mode and add oil.
  2. Once it is heated, add cumin seeds and asafoetida.
  3. When the cumin seeds start to sizzle, add the onions, garlic, and ginger and saute for 2-3 minutes until the onions have become translucent.
  4. Add tomatoes, turmeric, cayenne, cumin, coriander, and salt. Mix well and saute for 2 minutes.
  5. Add the washed dal and water. Mix well.
  6. Press Cancel and close the lid with vent in sealing position.
  7. Change the instant pot setting to manual or pressure cook mode at high pressure for 4 mins. After the instant pot beeps, let the pressure release naturally for 5 minutes, then release the pressure manually (5 minute NPR).
  8. Once the pressure is released and you have opened the lid, in a tempering pan, heat oil. When it is heated through, add cayenne powder and dried red chili. When it starts to sizzle, add chili oil to cooked dal. Squeeze in lemon juice and give it a good stir.
  9. Serve hot with Rice, Naan, or Roti.

Tags

15 minute meals,
Clean Eating,
comfort,
dairy free,
dal,
Fiber,
gujarati,
Healthy,
Indian,
Kid Friendly,
make ahead,
Protein,
Quick and Easy,
Vegan,
weeknight meals,
Zucchini
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Looking for more lentil/dal recipes?  I’ve got you covered.  Check out some of these amazing dishes:
Sprouted Moong Beans Sabzi Gujarati Style
Spinach Dal 
Instant Pot Kali Dal 
Adai Waffles / Lentil Waffles

Here are the tools I used for this recipe:

 

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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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

Sapna1 Comment

Fig and Chia Pudding Parfait

If I had to choose any other fruit besides mango, figs would definitely take second place.  The soft exterior, the honey sweet flesh, and the crunch of the seeds as you eat each one is just heaven.  Pair it with chia pudding topped with fresh baked granola and garnished with a sprig of mint, well, you just won’t want anything else for breakfast!

Continue reading “Fig and Chia Pudding Parfait” →

Sapna2 Comments

Thandai Infused Rainbow Crème Brûlée (Vegan)

A creamy, rich, aromatic custard with a beautiful caramelized crust that is unbelievably easy to make.  This Thandai Infused Crème Brûlée is a twist on the classic French dessert by using coconut cream and coconut milk making it vegan and gluten-free.

Holi has always been one of my favorite Indian festivals.  The colors, the food, the fun.  What makes it even more special is that 8 years ago, my husband bent down on one knee in the middle of a very public festival (the organizers were in on it as were our siblings and friends) and everyone (about at least 100 people) stopped playing to watch him ask me to marry him.  I will always treasure that moment.

So for this Holi, I decided to do a fun fusion in honor of my very special husband.  His favorite dessert is crème brûlée.  What better way than to infuse a Holi special drink of Thandai and combine my two favorite events together?  Honestly, it tastes SO YUM that I had to stop myself from “tasting” the custard before it set.

WHAT DO I NEED FOR A VEGAN CREME BRULEE?

Full-fat Coconut Milk and Coconut Cream – this is important to give the custard it’s rich creamy texture.
Arrowroot Powder – this acts as a thickening agent.
Agave – for that hint of sweet
Thandai Masala – this is going to lend that brilliant aromatic and floral flavor to the custard
Saffron – for a beautiful golden color
Vanilla Extract
Almond Milk
Sugar
Rainbow Sprinkles – optional but I love how the colors brighten up the dessert
Salt

THREE IMPORTANT STEPS TO A PERFECT THANDAI INFUSED CREME BRULEE

1. Infusing the thandai masala.  This is important to get that flavor in there.  The longer you infuse, the better the end result will be.

2. Blending all of the ingredients.  This is extremely important because the arrowroot powder can clump and that would ruin the whole dessert.  When you blend it into a smooth liquid, you end up with a rich, silky dessert.

3. Once it’s blended, whisk the mixture on the stove constantly to prevent it clumping and/or burning until you get your custard consistency.

THE CHERRY SUGAR ON TOP
How can I possibly leave this part out?  This is my favorite part.  I used cane sugar to layer on top of the custard but for my Holi special, I used colored sugar and dusted the caramelized sugar to symbolize the fun of Holi.  Take a blowtorch and carefully caramelize the sugar.  If you don’t have a blowtorch – don’t worry!  I’ve included directions in the recipe card to caramelize the sugar using a broiler.  Reminder – the top won’t be as crunchy using the broiler setting but it will do the trick to caramelize your sugar.

This recipe is perfect for Holi, Diwali, Valentine’s Day, St. Patrick’s Day, or pretty much any occasion you want to celebrate.  I might even make this again for our next date night.  Feel free to add berries.  I chose not to this time because I wanted the colors to shine.

I hope you enjoy this as much as we did!  Feel free to follow and share comments on my Instagram and Facebook pages!  I would love to hear your thoughts!

From my kitchen to yours, I hope you enjoy this decadent THANDAI INFUSED RAINBOW CREME BRULEE!

Vegan Thandai Infused Crème Brûlée

Vegan Thandai Infused Crème Brûlée
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Sapna
March 23, 2021
by Sapna
Cuisine French and Indian Fusion
Category Dessert Indian
Persons
4
Prep Time
5 minutes
Cook Time
30 minutes
Wait Time
6 hours
Total Time
35 minutes

Ingredients

  • 1 13.5 oz can coconut milk
  • 2 1/2 Tbsp Thandai Masala
  • 1/2 tsp saffron
  • 1/2 c canned coconut cream
  • 1/4 c toasted coconut almond milk
  • 1 Tbsp vanilla extract
  • 2 Tbsp sugar
  • 1/4 c agave
  • 1/4 c arrowroot powder
  • 1/4 tsp salt

For the caramelized sugar crust:

Instructions

  1. Combine the coconut milk and thandai masala in a medium sized saucepan and bring to a boil on high heat. Reduce heat to medium flame and let simmer for 5 minutes while you whisk every 2-3 minutes to avoid the milk from boiling over or burning.
  2. Add in the saffron and continue simmering for another 10 minutes.
  3. Let the milk cool down then strain into your blender. Add in the the coconut cream, almond milk, vanilla extract, sugar, agave, arrowroot powder, and salt. Blend on high for 1-2 minutes to achieve a smooth texture.
  4. Transfer back to the saucepan and cook on medium heat for another 10 minutes. Be sure to stir continuously so as to avoid clumping and burning.
  5. It will thicken up into a pudding consistency. Once it reaches to this consistency, turn off heat and transfer immediately into 4 ramekins.
  6. Refrigerate for 6-8 hours.
  7. Remove from fridge and top each ramekin with an even and slightly thick layer of sugar.
  8. Using a blowtorch (keep it about 1" away to avoid burning), caramelize the sugar. Dust the rainbow sprinkles once the caramelized sugar has cooled down.
  9. Serve immediately and enjoy!

Notes

**If you do not have a blowtorch, set your ramekins on the highest rack in the oven and broil on high for 3-5 minutes.  Watch carefully so as not to burn.

Tags

Creme Brulee,
Dessert,
French Fusion,
Indian Fusion,
Kid Friendly,
make ahead,
Vegan,
Vegan Dessert,
vegetarian
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**Note: The ramekins I used are passed on to me from a family member but the ones I’ve featured in the tools list are the closest in size and shape to the ones that I used.

Sapna2 Comments

Simple Homemade Crunchy Granola

Sweet, crunchy, nutty, and deliciously addicting!  This Crunchy Granola has it all and it is so quick and easy to make!  Add it to your yogurt, cereal or eat it for a snack.  It also makes a great gift!

I’ve got this friend Michelle.  She is one the most amazing moms I know.  She and I are workout buddies, lunch wine partners, we turn to each other when our children worry or frustrate us, and she’s who I bounce my recipes off of all the time.  Between our busy schedules, toddler/kid tantrums, and crazy lives whilst dealing with Covid, somehow we always find time to talk about food.

Whether we discuss what’s for dinner, ordering out, trying to find ways to get our kids to eat breakfast in a decent amount of time that is faster than a snail’s pace, food always makes its way into our daily conversations.

Several years ago, I had hosted an Easter Egg hunt and brunch potluck.  Michelle was kind enough to volunteer to make some granola.  Before this, I never thought to make granola at home, we always bought it.  Man it was good.

At that time, my oldest was not really fond of eating granola.  At another time, we were invited over to their place for brunch and sure enough there was granola.  Michelle’s daughter Eleanor called it crunch-crunch and of course, in toddler language, that was good enough for Sanaya to start eating granola.

This crunchy granola recipe is in honor of Michelle and Eleanor who introduced homemade granola to my family after which we have never turned back to store bought.  It is especially a nod of thank you and love to Eleanor’s love of crunch-crunch.

WHAT MAKES THIS GRANOLA SO CRUNCHY?
I’ve recently learned a secret during my experiments in the kitchen.  If I melt the maple syrup and olive oil together for a couple of minutes.  Once I’ve added this to the granola mix and it starts to cool down, the maple syrup starts to coagulate.  As this heats and cools during the baking process, it will help the granola harden into one large chunk which you can then break into pieces.

WHAT MAKES THIS SO SPECIAL?
The simplicity of this granola I think is what I love best.  It literally takes me 3 minutes to combine all the dry ingredients, another 3 minutes to heat up the syrup and oil and add it to the granola mix.  After that, basically a waiting game for the granola to cook and cool down enough so we all can eat it without burning our mouths.

I always use coconut in my granola – it’s a staple I don’t think I can live without in my granola.  As for the nuts, I chose to use almond slivers and pistachios.  I kept the pistachios whole for an added crunch and they taste SO good roasted.  You can easily give them a rough chop if you have little ones who are not able to have whole nuts just yet.

Well… what are you waiting for?  Go ahead.  Try this recipe and get hooked like we have!

From my kitchen to yours, I hope you enjoy this deliciously Simple Homemade Crunchy Granola.

Simple Homemade Crunchy Granola

Simple Homemade Crunchy Granola
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Sapna
March 19, 2021
by Sapna
Category Breakfast
Persons
6
Prep Time
6 minutes
Cook Time
22 minutes
Wait Time
5 minutes
Total Time
28 minutes

Ingredients

  • 1 1/2 c old fashioned rolled oats
  • 1/2 c coconut flakes
  • 1/2 c raw almond slivers
  • 1/2 c pistachios (optional: roughly chopped up)
  • 1/4 tsp salt
  • 3 Tbsp Olive Oil
  • 1/3 c maple syrup
  • 1 tsp vanilla extract
  • 1 Tbsp Brown Sugar

Instructions

  1. Preheat oven to 325 degrees F.
  2. Line a baking sheet with parchment paper or silicone mat.
  3. In a large bowl, combine oats, coconut flakes, almonds, pistachios, brown sugar, and salt. Stir to mix well.
  4. In a small saucepan, combine maple syrup and oil. Simmer over medium heat for 2-3 minutes until completely emulsified. Add in the vanilla extract and give it a quick whisk.
  5. Pour over the oats mixture and stir to combine thoroughly.
  6. Transfer granola mix to the baking sheet and spread into a thin, even layer.
  7. Bake for 20-25 minutes.
  8. Granola should be golden brown in color.
  9. Remove from oven and let cool for 5 minutes.
  10. Store in an airtight container for up to 2 weeks!

Tags

30 minute meals,
Breakfast,
Clean Eating,
dairy free,
Healthy,
Kid Friendly,
make ahead,
Quick and Easy,
Vegan,
vegetarian
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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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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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Sapna6 Comments

Popeye Muffins Yum

**Updated Feb 2021.  Originally published May 2020**

Popeye muffins are one of the girls’ favorites.  I started making these when the girls were too young to eat leafy greens but old enough to eat more than pureed meals.  They were an instant hit then, and luckily they still are now.  Vibrant green, sweet and soft…. you can’t go wrong with these!

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Mexican Rice with Black Beans

When I was in college, I used to buy the boxes of Spanish/Mexican Rice with the seasoning packets in them so all you had to do was follow the instructions.  As a carb lover (and with a better metabolism than I do now), there were days that I could polish off a whole box of rice for a meal.  I know it says serves 2 or 4 or however many.  It didn’t matter.  I love my rice and carbs.  No judgement please.

Anyways, over the years, I started experimenting on my own as I became more familiar in the kitchen besides using boxed “instant” foods.  As I did, I learned what I liked, what I didn’t, and how to change that.  One of my “ah-ha” moments was when I didn’t have any tomato sauce to add and the closest thing to a tomato based product I had in my tiny apartment was a jar of salsa.  My rice was already cooking so I decided, why not.  It was the.best.decision.ever!

The flavor that jar of salsa added was unbelievable!  I’ve changed around a few ingredients since then but that jar of salsa has been an unwavering element in this recipe.

The changes I made?  I substituted brown rice in place of white.  Sure it takes longer to cook but you can put together this dish in the instant pot in half the time, or just let it simmer over the stove top with a timer.  When it’s this good, it’s worth the wait!  Additionally, you get more fiber, magnesium, and quite a few other vitamins and minerals compared to white rice.  If I’m going to eat rice, I’m going to make it count!

The other major change I did was to add black beans to this dish.  Check out these amazing benefits of black beans:

  • Combined with rice, black beans help make this dish a complete protein which is important for those who are on a vegetarian or vegan diet
  • 1 cup of black beans provides approximately:
    • 15 gm protein
    • 15 gm fiber
    • 64% DRI Folate
    • 20% DRI Iron

Have leftovers?  No worries.  I used them to make bean and rice burritos for the kiddos and they loved it!  I love upcycling my foods!

From my kitchen to yours, I hope you enjoy this delicious plate of Mexican Rice and Beans!

Mexican Rice with Black Beans

Mexican Rice with Black Beans
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Sapna
January 25, 2021
by Sapna
Category Vegetarian
Persons
6
Prep Time
5 minutes
Cook Time
45 minutes
Wait Time
10 minutes
Total Time
50 minutes

Ingredients

  • 2 - 15 ounce can black beans, drained and rinsed
  • 1/2 yellow onion, finely chopped
  • 1/2 red bell pepper, chopped
  • 1 cup long grain brown rice
  • 1 ½ c vegetable broth
  • ¾ c jarred salsa
  • 2 tsp garlic, minced
  • 1 jalapeño, finely chopped
  • 1 tsp ground cumin
  • 1 tsp smoked paprika
  • ½ tsp salt
  • 1 Tbsp Olive Oil

Instructions

  1. Heat a larger, wide saute pan on medium-high heat. Add olive oil and let it warm up.
  2. Add the onions and bell peppers and sauté for approximately 3-4 minutes. Add in the garlic and jalapeño and cook for 30 seconds to let the flavors bloom.
  3. Add rice, broth, salsa, cumin and paprika. Stir, then bring to a boil, lower heat, cover and simmer for about 40 minutes until the rice is cooked.
  4. Once the rice is cooked, stir in the drained/rinsed beans. Let it sit for at least 10 minutes covered.
  5. Garnish with cilantro and serve hot as a main or side dish

Notes

**For the Instant Pot: Follow the above instructions to step 3, then cover the instant pot, set on Pressure Cook mode for 24 minutes.  Once the timer goes off, NPR (natural pressure release) for 5 minutes, then change the valve to vent and let out any remaining steam before opening the instant pot. Stir in the black beans and cover lid loosely for another 5 minutes. Garnish with cilantro and serve hot.
 

Tags

Brown rice,
Complete Protein,
nutrient dense,
salsa,
Vegan,
vegetarian
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Sapna2 Comments

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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Sapna3 Comments

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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Sapna8 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
Your rating: 5
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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

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

Sapna4 Comments

Tinseltown Tostadas

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!

Tinseltown Tostadas

Tinseltown Tostadas
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Sapna
December 11, 2020
by Sapna
Category Appetizers Vegetarian
Prep Time
15 minutes
Total Time
15 minutes

Ingredients

  • 1 watermelon radish , washed and trimmed
  • 2 Tbsp pesto
  • 1/3 c hummus
  • 1 avocado, diced into small chunks
  • 2 Serrano peppers, sliced (remove seeds for a less spicy option)
  • 1/4 c pomegranate arils

Instructions

  1. Using a mandolin, thinly slice the watermelon radish to the thickness of a penny.
  2. Arrange the radishes in a platter.
  3. Using a small spoon, smear a little of the pesto across the middle of the radish.
  4. Drop about a 1/2 tsp dollop of hummus on top of the pesto.
  5. Add a couple of small chunks on top of the hummus.
  6. Top off with a slice of Serrano pepper
  7. Garnish with pomegranate arils
  8. Serve right away

Tags

Appetizers,
Clean Eating,
Eat a Rainbow,
Eat your colors,
Gluten Free,
Holiday flavors,
Keto,
party food,
Vegan,
Watermelon Radish
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Sapna13 Comments

Fire Roasted Poblano Tacos

We are a taco loving family.  I started the kids out simple with the basic filling of either ground meat or refried beans and some veggies and lots of cheese.  Though we love the basics, which often times provide a sense of comfort and nostalgia, I wanted to try something new.

Definitely no beans or meat.

I know, but trust me!  This is amazing!  You want to know why I say this?  I had to make it 5 times before I was able to get a single photo of it taken.  The first time I made it, these tacos flew so fast, I didn’t even realize what happened.  This also happened the second, third, and fourth time.  The fifth time, I made it well in advance so no one could get into them and I could actually take a photo to share with you my enthusiasm around these tacos.

So, I fire roasted the poblanos to give it a more earthy, smoky flavor.  If you don’t have a gas stove, you can totally do this on your BBQ grill or even in the oven.  You will still get that amazing smoky flavor, I promise!

Instead of beans or meat, I chose to use acorn squash to roast with ancho chili and chipotle powder.  These peppers give it a kick without making it too spicy and also enhance that smoky flavor, especially from the chipotle pepper powder.

I’m not done though!  Making this go one step further, I made a Habanero Crema with avocados, roasted garlic and a little yogurt to balance out the habaneros.

Serve it with microgreens instead of lettuce or cabbage, and top it off with a little salsa verde, and you have what I think is one of the most amazing tacos of the year!

Seriously, I’m just going to stop now and give you the recipe.  You really have to try it.

From my kitchen to yours, I hope you enjoy these delicious Fire Roasted Poblano Tacos.

Fire Roasted Poblano Tacos

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Sapna
December 8, 2020
by Sapna
Cuisine Mexican
Category Vegetarian
Persons
15
Prep Time
20 minutes
Cook Time
35 minutes
Total Time
55 minutes

Ingredients

For the Filling:

  • 4 poblano peppers
  • 1 large onion, chopped
  • 1 medium acorn squash, peeled, de-seeded, cubed
  • 1 c fresh corn
  • 3-4 garlic cloves, minced
  • 1 1/2 tsp dried oregano
  • 1 1/2 tsp salt, divided
  • 3 Tbsp olive oil, divided
  • 1 tsp ancho chili
  • 1 tsp chipotle chili powder
  • 1 tsp ground black pepper
  • 15 flour street tacos
  • 1 c rainbow microgreens
  • 1/4 c feta crumbles
  • Lime wedges to garnish

For the Habanero Crema:

  • 4 habanero chilis, stems removed (remove seeds and ribs to cut down on spice)
  • 8 cloves garlic, whole
  • Juice of 1 Lime
  • 1/4 tsp salt
  • 1 avocado
  • 1/2 c yogurt
  • 1/4 tsp salt
  • 1/4 tsp ground black pepper
  • 2 tsp olive oil

Instructions

  1. Preheat oven to 400 degrees.
  2. Double line aluminum foil and add the 8 whole garlic cloves for the crema. Drizzle with olive oil and season with salt and pepper. Fold the pieces of foil in to cover the garlic cloves and create a ball. Place on one side of the baking sheet.
  3. On the other side of the baking sheet, line the acorn squash, drizzle it with 1 Tbsp olive oil, season with ancho chili powder, chipotle chili powder, 1/2 tsp ground black pepper, and 1 tsp salt. Massage gently to make sure each cube is coated.
  4. Bake for 30-35 minutes.
  5. Meanwhile, lightly coat the poblanos with 1 Tbsp olive oil. Turn the stove on to high flame and roast the poblanos to get a nice black char. When they are done, place in a paper bag for 2-3 minutes to steam them.
  6. Take them out of the paper bag and with a paper towel, gently rub the charred skin off. It's ok if there are some remnants. This will just enhance the flavor. Slice the poblanos into strips, including the seeds. Set these aside to use later.
  7. On medium flame, heat the remaining 1 Tbsp oil and add the onions and salt. Cook for 10 minutes, or until golden brown in color.
  8. Add in the minced garlic and oregano and saute for another minute.
  9. Add corn and cook for 2-3 minutes.
  10. Add in the poblano peppers, remaining 1/2 tsp salt, and 1/2 tsp ground black pepper. Mix well and cook for another 1-2 minutes.
  11. When the acorn squash is done, add into the Poblano filling.
  12. Mix then set aside.

For the Habanero Crema:

  1. In a blender, add the roasted garlic, habanero, lime juice, avocado, yogurt, salt and pepper. Blend into a thick crema. If it is too thick, Add 1 Tbsp water at a time to thin it out.

To Assemble:

  1. Warm street taco tortillas over the stove
  2. Spread about 1 Tbsp of the Habanero Crema on the tortilla
  3. Add a handful of microgreens then top with the poblano filling.
  4. Sprinkle a little feta crumble over the top
  5. Drizzle with salsa verde
  6. Add a lime wedge to the side and serve right away.

Tags

Clean Eating,
Eat your colors,
Mexican Flavors,
Peppers,
Poblanos,
Smoky foods,
Squash,
Street Tacos,
Vegan,
vegetarian
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