Lunch Menu 1 (Couscous salad and Tomato juice)

COUSCOUS SALAD

INGREDIENTS

Couscous cooked  -  2 cups
Cucumber chopped  -  1 nos
Tomato chopped  -  1 small
Onion chopped  -  1 nos
Fresh mint chopped  -  2 tbsp
Chopped walnuts  -  2 tbsp
Lemon juice  -  1 large lemon
Olive oil  -  1 tbsp
Salt
Pepper

METHOD

Combine all the ingredients together in a bowl.
Whisk lemon juice and olive oil together and pour it over the salad.
Add required salt and pepper and mix well.
Serve.



TOMATO JUICE

INGREDIENTS

Ripe tomatoes  -  2 nos
Cucumber peeled  -  1 nos
Carrot peeled  -  1 nos
Ginger  -  1/2" piece
Lemon juice  -  1 lemon
Honey
Salt  -  1 pinch
Pepper  -  1 pinch

METHOD

Combine all the ingredients together in a blender.
Blend well.
Strain.
Serve chilled.

Beet Surprise

This juice is so nutritious only due to the presence of two vegetables and one fruit which is full of life saving antioxidants.
Apple is full of Vitamins like A, B1, B2, B6, C, E and K along with nutrients like Folate, Zinc, Magnesium, Potassium, Calcium, Sodium and Iron.
Carrots are known to have Vitamins like A, B1, B2, B3, C, E and K along with niacin and Pantothenic Acid supported by minerals like calcium, magnesium, potassium and selenium.
Beetroot is a vegetable which is known to help the heart in prevention of any cardiovascular diseases which are full of nutrients like Vitamin A, C, B-complex, iron, copper, magnesium and potassium along with several anti-aging agents.

INGREDIENTS

Beetroot  -  1 nos
Carrot  -  1 nos
Apple  -  1 nos
Ginger  -  1" piece
Lemon juice   -  2 tbsp

METHOD

Put all the ingredients into the blender with a cup water.
Blend until smooth.
Strain.
Serve cold.

Peanut Chaat

INGREDIENTS

Cooked peanuts  -  1 cup
Chopped onion  -  1 nos
Chopped tomato  -  1 nos
Chopped cucumber  -  1 nos
Grated carrot  -  1/4 cup
Chopped green chillies  -  2 nos
Red chilli powder  -  1/4 tsp
Chaat masala  -  1/2 tsp
Cumin powder  -  1/4 tsp
Chopped coriander leaves  -  1 tbsp
Lemon juice  -  to taste
Salt  -  to taste


METHOD

In a bowl combine all the ingredients together.
Toss well.
Garnish with chopped coriander leaves.
Serve fresh.

Sweet Potatoes

BENEFITS OF SWEET POTATOES

Sweet Potatoes are high in Vitamin B6 thats helps reduce chemical homocysteine in our bodies.
Homocysteine is linked with degenerative dieseases, including the prevention of heart attacks.

They are good source of Vitamin C.

They contain Vitamin D which is critical for immune system and overall health.

Sweet potatoes contain iron.

Sweet potatoes are a good source of magnesium which is the relaxation and anti-stress mineral.

They are a source of Potassium that help regulate heart beat and nerve signals.

Sweet potatoes are a better option than white potatoes for diabetics. The glycemic index of sweet potatoes is a lot low which is better for diabetics control.

The high amount of dietary fiber, the low calorie content and high amount of water all work together to make sweet potatoes a great food if you are trying to lose weight.

Try them roasted, pureed, steamed, baked or grilled. You can add them to soups and stews or mix them with leafy greens for salads.Puree them and add to smoothies.
Grill it with some onions and capsicum which will make an amazing sandwich or wrap.

Broccoli Soup

INGREDIENTS

Broccoli steamed and chopped  -  1 cup
Garlic chopped  -  2 nos
Onion chopped  -  1 nos
Olive oil  -  1 tbsp
Pepper powder
Salt

METHOD

Heat a pan with olive oil.
Add chopped onion and saute well.
Then add chopped garlic and again saute well.
Add broccoli and 2 cups of water and mix well.
Allow it to boil well.
Remove from heat and allow it to cool.
Then puree the broccoli in a blender until smooth.
Then add salt and pepper powder as per taste.
Serve.

Oats Buttermilk Porridge

INGREDIENTS

Oats  -  1/2 cup
Buttermilk  -  1 cup
Mustard seeds  -  1/2 tsp
Urad dhal  -  1/4 tsp
Asafoetida  -  1 pinch
Olive oil
Salt
Water


METHOD

Add oats and water in pan.
Stir well and cook well until it is thick.
Allow it to cool down,then add buttermilk and salt to it and mix well.
Heat oil in another pan and add mustard seeds, after it splutters add urad dal and asafoetida.
Add this seasoning to the prepared oats and mix well.
Enjoy.

Apple Cinnamon Oats Mug Muffin

INGREDIENTS

Oats  -  1/4 cup
Apple finely chopped  -  1/2 apple
Egg white  -  from 1 egg
Cinnamon powder  -  to taste
Powdered sugar or honey  -  to taste
Water  -  1 tbsp

METHOD

Mix all the ingredients well.
Pour it into a microwave safe coffee mug.
Microwave on high for 1.5 minutes.
Serve hot with apple sauce.

Chappathi Noodles

INGREDIENTS

Chappathi  -  4 nos
Onion sliced  -  1 nos
Carrot julienne  -  1 nos
Cabbages chopped  -  2 tbsp
Beans chopped  -  2 tbsp
Capsicum sliced  -  1/2 capsicum
Green chilli chopped  -  1 nos
Tomato sauce  -  1 tbsp
Soy sauce  -  1/4 tsp
Chilli sauce  -  1/2 tsp
Maggi taste maker  -  1 tbsp
Salt
Oil

METHOD

Cut the chappathis into thin noodles (lengthwise).
Heat oil in a pan, add onion and saute well.
Then add all the other veggies and green chilli and saute well.(Do not overcook, retain the crunchiness of veggies)
Then maggi taste maker and mix well.
Check for salt and add as there is already salt in the taste maker.
Then add tomato sauce, soy sauce and chilli sauce and fry for 2 minutes.
Then add the chopped chappatis and mix well.
Serve hot with raitha.

Avacado Sandwich

Avacado, also called as Alligator pear, is a high fiber, sodium and cholesterol free food that provides nearly 20 essential nutrients. It is rich in Omega-3 fatty acids, Vitamins A, C, D, E, K and the B vitamins as well as potassium.
Avacado can play a role in weight loss diet if eaten in moderate amount. While in calories at 48 calories per ounce, so you can easily fit into a calorie- reduced eating plan.

INGREDIENTS

Bread or Bun
Avacados chopped  -  2 nos
Tomato chopped  -  1 nos
Garlic crushed  -  1 nos
Lime juice  -  2 tbsp
Pepper powder  -  1/4 tsp
Olive oil  -  1 tsp
Salt


METHOD

Put the chopped avacado in a bowl and mash it well.
Then add chopped tomato, garlic, lime juice, pepper powder, olive oil and salt.
Mix it well.
Spread the avacado mix in between the bread or bun and toast them.
Serve hot.

Wheat Sprouts Salad

Wheat sprouts are an effective and economic tonic to improve general health. Once eaten, these enzymes acts as catalyst that perform important function in the body, such as to aid metabolism, neutralize toxins, cleanse the blood and many other body functions.
Studies show that sprouts have 3 to 5 times the vitamin content of the seed they sprouted from.
By eating wheat sprouts , we also get the benefit of the wheat germ, a rich source of Vitamin E.
Wheat sprouts are rich in dietary fibre and should be made an integral part of every body's diet.

INGREDIENTS

Sprouted Wheat  -  1 cup
Onion chopped  -  1 nos
Tomato chopped  -  1 nos
Cucumber chopped  -  1 nos
Carrot chopped  -  1 nos
Chopped cilantro  -  1 tbsp
Pepper powder  -  1/2 tsp
Lemon juice  -  1/2 tsp
Olive oil  -  1 tbsp
Salt


METHOD

Wash the wheat sprouts well.
Then add chopped onion, tomato, carrot, cucumber and cilantro and mix well.
Make a salad dressing by whisking up olive oil, lemon juice, pepper powder and salt.
Pour the dressing over the wheat sprouts mixture and mix it well.
Enjoy with any bread toast.

Cream Of Vegetable Soup

INGREDIENTS

Onion chopped  -  2 tbsp
Carrot chopped  -  2 tbsp
Beans chopped  -  2 tbsp
Celery chopped  -  2 tbsp
Parsley chopped  -  1 tsp
Maida  -  1 tbsp
Milk  -  1/2 cup
Pepper powder  -  1/2 tsp
Butter
Salt


METHOD

Heat butter in a pan and saute the onion for about 2 minutes.
Then add the chopped vegetables and saute again for 2 minutes.
Add 2 cups of water and cook till the vegetables become soft.
Now mix the maida and milk without any lumps and add to the vegetables.
Add required salt and mix well.
Cook well for at least 2 minutes.
Garnish with chopped parsley.
Serve hot with bread toast.

Couscous With Almonds and Garlic

INGREDIENTS

Couscous  -  1 cup
Almonds chopped  -  2 tbsp
Tomato chopped  -  1 nos
Parsley chopped  -  1 tsp
Onion chopped  -  1 nos
Garlic chopped  -  2 nos
Olive oil  -  1 tsp
Pepper powder  -  1/2 tsp
Salt


METHOD

Cook the couscous in 11/2 cup of water and keep it aside.
Heat a pan with olive oil and toast almonds until golden color.
Then add chopped tomato, onion, parsley and garlic and saute well.
Then add cooked couscous, required salt and pepper powder fluff it with a fork.
Serve hot.

Cherupayar/Green Moong Dosa

Green Moong is rich in Vitamin A, B, C and E and also in many minerals including  iron, calcium and potassium. It is a powerful source of vegetarian protein.
It is considered a healthy weight loss food as it is low fat food rich in proteins and fiber. It curbs craving and keeps us full for a long time. It detoxifies the body and benefits the metabolism as well as immune system.
It helps to lower the high cholesterol level in the blood system. Regular intake of Green Moong reduces bad cholesterol and improves the flexibility of arteries and veins.

INGREDIENTS

Cherupayar/ Green Moong  -  1 cup
Green chilly  -  2 nos
Ginger  -  1" piece
Asafoetida
Salt

METHOD

Soak the cherupayar/green moong for about 5 hours and wash it well.
Grind the soaked cherupayar/green moong, green chilly, ginger and salt and make a dosa batter out of it.
Then add one pinch asafoetida and mix it well.
And make dosa.
Serve hot with chutney.

NOTE: You can also add some finely chopped onion, coriander leaves in the dosa batter.

Bread Puttu

INGREDIENTS

Brown bread  -  4 slices
Grated coconut  -  1/4 cup
Water


METHOD

Powder the bread slices in a mixer.
Put the bread powder in a bowl  and sprinkle 2 tsp of water and ix well with hands until it becomes damp.
Fill the puttu mould with little grated coconut, then the bread powder and again top it with grated coconut.
Steam cook for about 5 minutes.
Take the mould and and invert it into a plate.
Serve hot with pappadam/ banana/ any curry.

Vegetable Soup

INGREDIENTS

Carrot chopped  -  2 tbsp
Cabbage chopped  -  2 tbsp
Onion chopped  -  2 tbsp
Beans chopped  -  2 tbsp
Celery stalks chopped  -  2 tbsp
Capsicum chopped  -  2 tbsp
Coriander leaves chopped  -  2 tbsp
Garlic chopped  -  2 cloves
Pepper powder  -  1/2 tsp
Oregano  -  1/4 tsp
Olive oil
Salt
Water

METHOD

Heat olive oil in a pan and add chopped garlic and onion and saute well.
Then add all the other vegetables and saute well.
Add required amount of water and allow it to come to a boil.
Simmer it for 10 minutes.
Then add required salt, pepper powder and oregano and mix well.
Serve hot with brown bread toast.

Couscous Upma

Couscous is a dish of semolina (granules of durum wheat). It is used as a substitute for rice.
1 cup serving of couscous is only 176 calories.Its a source of thiamine and niacin and an excellent source of antioxidant mineral selenium and it is also fat free.

INGREDIENTS

Couscous   -  2 cups
Onion chopped  -  1 nos
Green chillies chopped  - 2 nos
Carrot chopped  -  2 tbsp
Beans chopped -  2 tbsp
Capsicum chopped  -  2 tbsp
Mustard seeds  -  1 tsp
Channa dal   -  1 tsp
Coriander leaves chopped  -  1 tbsp
Salt
Oil
Water


METHOD

Heat oil in a pan and splutter mustard seeds, channa dal.
Then add chopped onion and green chillies and fry till onions becomes transparent.
Then add the vegetables and saute well for about 5 mins.
Add 3 cups of water and salt and allow it to boil.
Then add couscous slowly and mix well.
Cover and cook for about 5 minutes.
Garnish with coriander leaves.
Serve hot.

Quinoa Dosa

INGREDIENTS

Quinoa  -  2 cups
Water
Salt

METHOD

Soak quinoa for 1 hour.
Blend the quinoa with little water to dosa batter consistency.

Mix it with enough salt and ferment it for about 2-3 hours.
Heat dosa tawa and make dosa.

Serve hot with chutney or sambhar.

Oats Cutlet

INGREDIENTS

Oats  -  1 cup
Onion chopped  -  1 nos
Carrot chopped  -  1 nos
Green chillies chopped  -  2 nos
Potato boiled and mashed  -  2 nos
Coriander leaves chopped  -  1 tbsp
Red chilli powder -  1 tsp
Garam masala  -  1/2 tsp
Chaat masala  -  1/2 tsp
Oil
Salt

METHOD

Dry roast the oats and keep it aside.
Heat little oil in a pan, add chopped green chillies, onion and carrot.
Add required salt and saute well.
Then add red chilli powder, garam masala and chaat masala and toss well.
Then add the mashed potatoes and fry for about 5 minutes.
Then add roasted oats and chopped coriander leaves and mix well.
Remove from fire and allow it to cool for some time.
Make it into small ball of equal size and make it round flat shaped cutlets or any of your desired shape.
Heat a pan with 1/2 tsp oil and place the cutlets.
When the bottom turns golden brown, flip to the other side.
Remove when both the sides become golden brown.
Serve hot with tomato sauce.

Quinoa with Vegetables

Its been a long time that I was thinking to make something out of Quinoa. Not sure what this is called in Malayalam or Tamil, but it is a superstar food.
Quinoa is a good source of protein and complex carbohydrates.Its contains twice the protein of regular cereal grains.It contains no gluten, making it ideal for those with weight loss diets free of gluten.
An ideal food for vegetarians.

INGREDIENTS

Quinoa  -  1 cup
Chopped onion  -  1 nos
Chopped carrot  -  1 nos
Chopped beans  -  1/4 cup
Chopped broccoli  -  1/4 cup
Chopped mint leaves  -  1/4 tsp
Garlic cloves  -  2 nos
Red chilli flakes  -  1/4 tsp
Pepper powder  -  1/4 tsp
Olive oil  -  1 tbsp
Salt  -  to taste

METHOD

Rinse quinoa well with water.
Cook quinoa in 2 cups of water, cook over reduced heat and simmer until quinoa absorbs all the water.
Heat olive oil in a pan.
Add chopped garlic and onion and saute well.
Then add all the other veggies and chopped mint leaves and fry for about 5 minutes.
Then add salt, red chilli flakes and pepper powder.
Saute until vegetables are tender and golden color.
Then in a bowl mix together the vegetables and quinoa.
Serve hot.

Moong Sprouts Sandwich

INGREDIENTS

Brown bread  -  4 slices
Moong Sprouts  -  1 cup
Chopped onion  -  1 nos
Chopped carrot  -  1 nos
Chopped capsicum  -  1/2 nos
Chopped tomato  -  1 nos
Chilli powder  -  1 tsp
Coriander powder  -  1 tsp
Chaat masala  -  1/2 tsp
Coriander leaves chopped  -  1/2 ts
Salt  -  to taste
Olive oil  -  as required.


METHOD

Heat a pan with olive oil.
Add chopped onion and saute well till translucent.
Then add all the other veggies and saute well for about 3 minutes.
Then add the moong sprouts and fry for about 2 minutes.
Then add salt, chilli powder, coriander powder and chaat masala and mix well.
Sprinkle little water and cook well till the raw smell of the powders goes off and masala is blended well.
Now take one slice of brown bread and place the moong sprouts masala on top of it.
Close it with another slice.
Toast it.
Serve hot with sauce.