Author: onewholesomemeal

Categories
Breakfast | 8am Meal

Mascarpone Parfait With Roasted Physalis-Rose

Mascarpone Parfait
Roasted Physalis Rose Mascarpone Parfait

Do you ever have days when you crave a smooth creamy dessert but do not want to spend hours in the kitchen whipping up one?

Well! Every second day of my existence is such! It was in moments of desperation like these that I created this gorgeous delicacy, the Mascarpone Parfait With Roasted Physalis-Rose. Apart from serving your sweet tooth, this mascarpone parfait also improves your energy levels, immunity, skin, and a lot more.

Parfait is a frozen dessert that originated in France. However, I read that today there are many versions of the parfait, the American version with granola being particularly popular. After looking around for a while to appease my dessert craving, I came up with a whole new parfait recipe. Believe it or not, taking a nice Instagram-worthy picture of the mascarpone parfait took me a lot longer than the actual preparation itself. Not just that, I also learned a valuable life lesson in the process – Always! Always! Have a tub of mascarpone cheese handy in your refrigerator. Take my word for it and enjoy this recipe 🙂

Also, if you are looking for more parfait inspirations, head over to my recipes – Beaten Rice-Yogurt-Mango Parfait and Mango-Yogurt-Oats Parfait.

 

 

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Roasted Physalis-Rose Mascarpone Parfait

Ingredients

  • Masacarpone cheese(at room temperature) - 225 gram
  • Physalis (or even strawberries would work well)- 1 cup
  • Powdered or Icing Sugar- 3 tablespoons
  • Rose extract- 1 teaspoon
  • Large Egg-1
  • Salt- 1 pinch
  • Pistachios-Slivered for garnish

Instructions

  1. Roasting physalis- Remove the leaves and cut the fruit into halves and place in a roasting or oven proof dish; sprinkle with a tablespoon of powdered sugar and roast in a preheated oven at 400 degrees Farenheit (204 degrees Celsius) for approximately 15 minutes or until the fruit starts to change colour and is fork tender. Be careful to not over roast as the fruits are tiny and roast quickly. Let it cool
  2. Crack and separate egg white and yellow. In a deep and wide bowl, mix egg yellow,sugar,rose extract and mascarpone cheese and blend with a hand blender until a smooth consistency is achieved
  3. In a separate bowl mix egg white and salt with a wire whisk until soft peaks form (see here a visual guide to soft/medium/hard peaks-(http://www.thekitchn.com/a-visual-guide-soft-peaks-firm-115557)
  4. Gently fold in the whipped egg white to the mascarpone batter ( see here a visual guide to correct folding technique- https://www.youtube.com/watch?v=xbFbJ9NXID0)
  5. Tequila or similar sized glasses work best for serving. Layer the rose mascarpone with roasted fruit and let it chill in the refrigerator for 20 minutes. Garnish with slivered pistachios and serve.

Notes

Calories per serving- 75
Nutrition- Good fat/Vitamin B3 /Iron /Vitamin /Vitamin B1/Vitamin E/Magnesium/Copper/Carbohydrate
It does wonders for your-Energy levels/Immunity/Bones/Skin/Eyesight/Cognitive Ability/Pregnancy/Cardiovascular functions
This is “My 8am Meal”

https://onewholesomemeal.com/roasted-physalis-rose-mascarpone-parfait/

[kkstarratings]

Categories
Afternoon Snack | 3pm Meal

Beetroot Tikkis

Beetroot Tikkis
Beetroot Tikkis

Would you believe it if I said the inspiration for these beetroot tikkis came from my high school canteen?

As kids and then teenagers one never appreciated home-cooked meals. The lunch boxes would seem too boring and it was “cool” to have pocket money growing up and even “cooler” to be able to spend it on canteen meals. While growing up, I didn’t get any pocket money apart from birthdays when we could use it to treat our friends in the school canteen. And what would be our goto meal? Of course not anything remotely healthy, but those scrumptious deep-fried, bread crumb coated, potato mixed beetroot pakoras (fritters) priced at Rs.3 per two-inch sized tiny portions. Each person could have at least two.

Oh well! Gone are those days with bittersweet memories but the taste of pakoras still lingers fresh. So I find excuses to make these on rainy days and indulge with some green chutney and a cup of masala chai. These beetroot tikkis are pan-fried, not deep-fried, and they still taste yummy. Super easy to prepare, they make a lovely meal for kids too.

Also, if you like beetroot, don’t forget to check out my recipes for a burger, dip and pilau.

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Beetroot Tikkis

Ingredients

  • Medium sized beetroots- 4
  • Medium sized potato- 1
  • Bread crumbs- ½ cup
  • Ginger-garlic paste- 1.5 tablespoon
  • Coriander powder- ½ teaspoon
  • Amchoor (raw mango powder)- ½ teaspoon
  • Garam masala (curry powder)- ½ teaspoon
  • Whole coriander (coarsely ground)-1/4 teaspoon
  • Red chilli powder (optional)-1/4 teaspoon
  • Chopped green chillis- 2
  • Finely chopped fresh coriander leaves- 2 tablespoons
  • Himalayan or rock salt- 1.5 teaspoon or to taste
  • Oil for shallow frying- 4 tablespoons

Instructions

  1. Grate the beetroots on the fine side of the grater
  2. Boil and mash the potato and mix all the ingredients together
  3. Grease your palms with little oil and make palm-sized discs, half inch in thickness
  4. Shallow fry on a non-stick pan in a vegetable oil of your choice on medium heat. It would take approximately 5-7 minutes to cook each side. For best results use safflower or groundnut oil. Should you choose to deep fry, increase the quantity of breadcrumbs to 1 cup. Serve hot with green coriander-mint chutney

Notes

Calories (for 2 tikkis)- 108>/br> Nutrition- Iron/Magnesium/ Vitamin C/ Fiber/Folate/Sugar
It does wonders for your- Mood/Immunity/Sleep/Heart/Fetal Development/Colon Health/Gut/Bowels
This is “My 3pm Meal”

https://onewholesomemeal.com/beetroot-tikkis/

[kkstarratings]

Categories
Afternoon Snack | 3pm Meal Breakfast | 8am Meal

Thandai Masala

Thandai Masala
Thandai Masala

Because it is 31 degrees and air con is not my best friend, a natural cooler is an absolute must. Long before colas and brightly coloured drinks adulterated our lives, Thandai Masala – the drink of the Gods, soothed parched throats during the infamous summer of the Indian subcontinent.

Mixed with creamy milk and a dash of sugar or honey, this mixture of almonds, fennel seeds, poppy seeds, mixed melon seeds, pepper, cardamom, saffron, and rose petals, thandai is more than just a cooler. While the nuts are an instant energy source and reservoir of good fats, the saffron, and rose petals act as instant coolers, and the black pepper aids digestion and prevents the body from cooling off a tad too much.

It is hard to say in which part of ancient history this drink was first sipped but it is fascinating how so much thought went into putting this together.

It is one of the many examples of the science behind Indian food and culture. And yet we look the other way when it comes to appreciating all-encompassing goodness of Indian cuisine. I look forward to the day when Indian cuisine will get its due in the health industry and amongst the fit and healthy. On that note, here is the recipe for this delicious power protein mix/cooler, packed with chill and masala.

For best results, I recommend preparing a small batch of thandai masala, refrigerating, and consuming within two weeks. It is incredibly easy to prepare and takes less than five minutes 🙂 Cheers!

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Thandai Masala

Ingredients

  • Almonds - 1/2 cup
  • Cashew Nuts - 1/2cup
  • Black peppercorn - 10-15
  • Small cardamom - 15
  • Poppy seeds - 1 tablespoon
  • Fennel seeds - 1 tablespoon
  • Melon seeds - 2 tablespoons
  • Saffron - 10 strands
  • Dry rose petals or buds - 1 tablespoon

Instructions

  1. Combine all the ingredients and blendin a high speed blend for 30 seconds. The ingredients should achieve a powder consistency for easy mixing with milk. Refrigerate in an air tight container.
  2. To consume, mix 1 tablespoon in 1 cup of chilled milk (cow/almond/soy), add a dash of honey or palm sugar and drink right away

Notes

Calories per glass of thandai- 74
Nutrition- Good fat/High fiber/ Protein punch/Vitamins E,K, B6/Phosphorous
It does wonders for your-Skin, Hair, Gut, Joints, Ovaries, Bones, Nerves, Heart,Immunity,Sleep
This is “My 8am/3 pm Meal”

https://onewholesomemeal.com/thandai-masala/

[kkstarratings]

 

Categories
Afternoon Snack | 3pm Meal Dinner | 8pm Meal

Moong Bean Patty: A Baked, Nutritious Snack

Moong Bean
Baked Moong Bean Patty

If there is one lentil that is incredibly versatile and incredibly nutritious, it has to be the moong bean or green gram.

There are umpteen number of delicious recipes, both raw and cooked which can be created with this wonder. If you are a vegetarian then you do not need me to tell you to stock up on your moong bean supply. It is a versatile lentil and can also be used to make halwa, a dessert preparation popular in India.

This baked patty recipe came to be because I had some leftover daal from lunch and being a true blue Indian that I am, I *do not waste food*;  So, these crispy patties or wadas happened. It is a perfect tea time snack for me and sprinkled with some cheddar cheese, side of tomatoes and served with buns, they made for a delicious dinner for the kids.

The lentils provide you with a lot of nutrition like good fat, high fiber, protein, vitamins (B1, B6, and C) and minerals (Magnesium, Calcium, Potassium, Copper, and Manganese). All this nutrition does wonders for your cholesterol, blood pressure, bowels, immunity, and sleep quality.

For more healthy moong options, have a look at the dal and pancake recipes.

 

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Baked Whole green moongbean Patty

Ingredients

  • Green Moong (soaked overnight) – 1 cup
  • Binding agent (fresh bread crumbs/flax meal/corn meal/gram flour)-1 cup
  • Onion-small, chopped fine
  • Red and yellow bell peppers- half each, chopped fine
  • Coriander powder- ½ teaspoon
  • Garam masala/curry powder- 1 teaspoon
  • Amchur(dried mango) powder-1/2 teaspoon
  • Turmeric powder- ½ teaspoon
  • Red chilli powder (can be omitted)- ¼ teaspoon
  • Chopped coriander-1/2 cup
  • Ginger-garlic paste- 1 tablespoon
  • Rock Salt/Himalayan salt- 1.5 teaspoon or to taste
  • Oil-2 tablespoons

Instructions

  1. Boil the green moong in a pressure cooker or covered pot until soft
  2. Mash with a potato masher and let it cool to room temperature
  3. Add all the ingredients, adding the binding agent last and mix well. Check the consistency of the mixture by forming palm-sized discs. If the mixture seems slightly wet, do not worry, it will dry up during baking.
  4. Preheat your oven to 170 degrees Celsius and line a baking tray with foil and brush some oil all over. Make palm-sized discs, half inch in thickness and place on the tray. Brush or drizzle some oil on the patties.
  5. Bake for 30 minutes (baking time may vary depending on the oven, so check the status after 15 minutes) flipping the patties over halfway through for even baking.
  6. Serve hot with any dip of your choice or make into a veggie burger with cheese, lettuce and tomatoes.

Notes

Calories per patty- 40
Nutrition- Good fat/High fibre/ Protein punch/Low carb/Vitamins (B1, B6 and C)/Minerals (Magnesium, Calcium, Potassium, Copper and Manganese)
It does wonders for your-Cholesterol, Blood Pressure, Immunity, Sleep quality, Bowels
This is “My 3pm/8pm Meal”

https://onewholesomemeal.com/baked-whole-green-moong-bean-patty/

[kkstarratings]

 

Categories
Afternoon Snack | 3pm Meal

Jackfruit Lassi: Perfect for the Summer!

Jackfruit Lassi
Jackfruit Lassi

Jack of all…! Whoever came up with this phrase had definitely not been introduced to jackfruit or better jackfruit lassi.

Many brush this fruit aside for its supposed high amount of cholesterol and strong taste. Well! The taste takes some getting used to. But let me tell you that the jackfruit is a superfood. You can eat it in various forms (ripe, raw, and even the roots and seeds) and it is exploding with nutritional goodness. To motivate you to get used to the taste, have a look at the below benefits.

  1. 80% water content and high fibre make it a great summer and detox (and even hangover ;)) food
  2. high in vitamin C, making it a great antioxidant
  3. highly recommended for cardiovascular issues

It doesn’t travel thousands of kilometers to reach your plate (like its expensive cousin’s chia and acai). Above all, it is pocket friendly and reduces your carbon footprint, thus making Earth a cleaner and safer planet for our children.

The jackfruit lassi is a combination of 2 main ingredients, jackfruit (as the name suggests) and yogurt, to make the perfect summer drink. Lassi for those of you who are not familiar is a popular yogurt-based drink from the Indian subcontinent. You can make them salty, spicy, or sweet. The jackfruit lassi is a sweet variation of this drink. Remember, it is best enjoyed when served chill. This drink does wonders with your skin, bowels, immunity, sleep quality, and metabolism.

 

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Jackfruit Lassi

Ingredients

  • Jackfruit pulp, peeled and pitted- 1 cup
  • Yogurt-1 cup
  • Water -1/2 cup
  • Sugar (I used palm sugar or you can exclude it totally)or Honey- 2 teaspoons
  • Saffron-4 strands
  • Cardamom powder-1/4 teaspoon
  • Almonds -4
  • Pistachios-4
  • Ice to serve

Instructions

  1. Chop the jackfruit pulp into medium sized cubes and blend it for a few seconds just enough to not make a paste
  2. Whisk the yogurt with sugar (or honey if using) with a wire whisk
  3. Add to the blender with jackfruit, water, saffron strands, cardamom powder, almonds and pistachios and blend until frothy
  4. Garnish with chopped nuts, add ice cubes and serve chilled

Notes

Calories per glass of jackfruit shake- 130>
Nutrition- Good fat/High fiber/ Protein punch
It does wonders for your-Skin, Bowels, Immunity, Quality of sleep, Metabolism
This is “My 3 pm Meal”

https://onewholesomemeal.com/jackfruit-lassi/

[kkstarratings]

Categories
Dinner | 8pm Meal Recipes

Spiced Clear Chicken Soup

Chicken Soup
Spiced Clear Chicken Soup

Don’t we all have grey days when we crave for our mum’s special chicken soup?

Well! I don’t claim to imitate mum’s cooking but this spiced clear chicken soup comes close. And that’s why I wanted to start my blog with this recipe. Combining the goodness of whole spices with the nutrition of chicken broth, its perfect for that lingering cold which refuses to go away. A complete wholesome meal for sure!

The Spices You Need For The Chicken Soup

A lot of the taste of this soup depends on the spices used. Many of the spices are easily available in an Indian kitchen. However, here is the spice list for you to run through before you start to cook.

  1. Cumin seeds – 1 teaspoon
  2. Bay leaf – 2 small leaves
  3. Cinnamon sticks – 1/2 an inch
  4. Big and small whole cardamom – 2 and 4 pieces each
  5. Star anise – 1 whole flower
  6. Mace – One small portion
  7. Ground black pepper – 1/2 a teaspoon
  8. Cloves – 4 to 6 pieces
  9. Turmeric -1 teaspoon

With all the spices in place, you may now scroll down to read the full recipe. To have a look at other yummy soup recipes on my blog, try the Indian Style Tomato Soup, Curry Leaf Flavoured Roasted Pumpkin Soup, or Spicy Soup with Sichuan Peppercorns and you won’t be disappointed.

 


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Spiced Clear Chicken Soup

Ingredients

  • Chicken drumsticks-250gm
  • Cumin seeds- 1 teaspoon
  • Bay leaf- 2 small
  • Cinnamon sticks- ½ inch
  • Big and small whole cardamoms- 2 and 4 pieces each
  • Star anise- 1 whole flower
  • Mace- One small portion
  • Black pepper- ½ teaspoon
  • Cloves- 4-6 pieces
  • Ginger-garlic paste- 1.5 tablespoon
  • Onion- 1 medium chopped fine
  • Tomato-1/2 medium chopped fine
  • Salt- 1.5 teaspoon
  • Turmeric-1 teaspoon
  • Ghee or coconut oil-1 tablespoon

Instructions

  1. Heat oil in a pressure cooker or wok and add cumin seeds
  2. When the seeds start to splutter, add the remaining whole spices and roast for a minute stirring continuously on medium-high heat
  3. Add onion and ginger-garlic paste and stir for another five minutes until the onions are brown
  4. Add the drumsticks, tomato, salt and turmeric and mix well
  5. Add one and a half cups of water, seal the pressure cooker and cook until the chicken is soft. If using a normal work, cover and cook on medium heat, stirring occasionally making sure there is enough water to maintain soup consistency

Notes

Calories per bowl of soup- 200
Nutrition- Good fat/ Protein punch/Low carb/Vitamin C
It does wonders for your-Heart, Skin, Hair, Bowels, Immunity, Quality of sleep
This is “My 8pm Meal”

https://onewholesomemeal.com/spiced-clear-chicken-soup/