Category: Afternoon Snack | 3pm Meal

Categories
Afternoon Snack | 3pm Meal

Coconut Energy Balls or Coconut Laddoos

Coconut Energy Balls
Coconut Energy Balls

This dish has many names – coconut energy balls or coconut laddoos (as popularly known in India ) or coconut bliss balls. The trend is all about raw energy balls these days! But do you ever wonder where the inspiration came from 🤔 ?

I feel in India, it all dates back to our (great) great-grandmas’ kitchens. Yes, I feel the energy balls have been there for a long time! Our (great) great-grandmas regularly churned out all sorts of “energy balls” ensuring those mason jars were always full and placed way above the reach of little prying hands, lest they mysteriously vanished overnight. There was a special kind for all festivities and celebrations too. Though not the quickest to prepare, the taste would more than compensate for all the effort.

Unfortunately with each passing generation, the patience level keeps dipping, and hence we now have recipes for ten-minute coconut laddoos – the answer to all my prayers. To make this at home, all you need is a blender and a few basic ingredients and these coconut energy balls are ready in a jiffy. Scroll down for the recipe.

Do check out my other energy balls’ recipes – Almond Flaxseed Bliss Balls and Coconut Dates Almond Energy Balls.

 

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Coconut Balls

Ingredients

  • Desiccated coconut (fresh or frozen)- 1 cup and 2 tablespoons
  • Unsweetened coconut milk (I used Kara brand)- 2 tablespoons
  • Coconut oil (melted)- 2 teaspoons
  • Honey - 2 tablespoons (increase or decrease the amount as per desired sweetness)
  • Cardamom powder- ½ teaspoon
  • Pure vanilla extract- ½ teaspoon

Instructions

  1. Pulse all the ingredients in a blender until an almost smooth consistency is achieved. You would need to scrape down the sides. Be careful to not over blend the mixture to a paste.
  2. Grease your palms with one-teaspoon coconut oil and shape the mixture into small balls of desired size. Sprinkle some desiccated coconut over the balls if desired.

Notes

Calories (per ball)- 20
Nutrition-Calcium/ Iron/Manganese/ Magnesium/Vitamin B Complex
It does wonders for your- Energy/Hair/Skin/Immunity/ Cardiovascular health/Sleep
This is “My 3pm Meal”

https://onewholesomemeal.com/coconut-energy-balls-laddoos/

[kkstarratings]

 

Categories
Afternoon Snack | 3pm Meal Breakfast | 8am Meal Mid-Day Snack | 10 am Meal

Mango Yogurt Oats Parfait To Start Your Morning

Oats Parfait
Mango Yogurt Oats Parfait

It is mango season and all I can think of is eating mangoes in various forms, pickles, shakes, smoothies or parfaits!

Did you know “parfait” is the French for “perfect?” Well! That’s what this beauty is! My strawberry yogurt and mango oats parfait is the perfect way of breaking your fast when all you have is just fifteen minutes to fix yourself a morning fuel. Eating clean and healthy isn’t really that simple, but this parfait, with a mere 150 calories per portion, is the answer. So, grab a spoon and feast, without a morsel of guilt!

Oats Parfait

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Mango-Yogurt-Oats Parfait

Ingredients

  • Ripe mango- 1 large, peeled and pulped
  • Full fat yogurt( I used strawberry flavoured)-1 cup
  • Rolled oats- ½ cup
  • Chopped nuts (pistachios and almonds)-1 tablespoon each
  • Blueberries/Strawberries or any fruit of choice for topping
  • Thandai powder (optional)- 1 tablespoon (Recipe for thandai powder:https://onewholesomemeal.com/2017/07/04/thandai-masala/)

Instructions

  1. Blend the mangoes to make a smooth puree, add the thandai powder and mix
  2. Layer a parfait glass with strawberry yogurt, followed by rolled oats and pureed mango
  3. Top it with nuts and fruits of your choice and chill in the refrigerator for 15 minutes before serving

Notes

Calories per portion- 150
Nutrition- Protein punch/Good fat/ Vitamins C, A /Fiber/Flavonoids
It does wonders for your- Gut/Bowels/Skin/Immunity/Vision/Bones
This is “My 8am/3pm Meal”

https://onewholesomemeal.com/mango-yogurt-oats-parfait/

[kkstarratings]

Categories
Afternoon Snack | 3pm Meal Lunch | 1pm Meal

Tangy Spiced Tofu Bites: Hot Or Cold, Your Choice

Spiced Tofu Bites
Tangy Spiced Tofu Bites

Speak of tofu and the carnivores in the family start to wrinkle their noses.

My first five attempts at a tofu dish were rejected. Finally, when I experimented with a combination of lemon, tofu, and Indians spices, I knew I had struck gold with these tangy spiced tofu bites. The fact they take such little effort to prepare was definitely an added bonus. I love how versatile tofu is. There are endless possibilities, especially with the firmer variety. I will keep coming back to this one for sure.

Are You Tofu Ready?

Tofus can be confusing. There are different consistencies and when you go grocery shopping, it may get difficult to make the right choice. What is the right type of tofu? Well, it depends on the dish you want to make. Here are a few pointers to help you pick up the right consistency tofu.

  1. Silken tofu is the softest version of the tofu. This is usually blended and used in salad dressings, sauces, and desserts. Unless the recipe specifies it, you will mostly not use this variety.
  2. Next is the regular tofu. This comes in different consistencies – regular, firm, extra-firm, and super-firm.
  3. Regular tofu is most commonly used in Asian dishes. It is great in noodles and stew as this type of tofu easily absorbs flavors.
  4. Most supermarkets sell you the firm tofu. This is usually packaged with a liquid. Before using this tofu in any dish, you have to drain off this liquid. Ensure your tofu is dry before you cook. It can be used in noodles and stews as well as pan-fried. Therefore, this is the most versatile tofu.
  5. The extra-firm tofu is largely used in pan-fried and deep-fried dishes. It does not absorb flavors like the previous tofu and hence is not recommended to be used on noodles or stews.
  6. Lastly, we have the super-firm tofu which acts as a great meat substitute.

To know which tofu is the best for your dish, visit tofupedia.

How To Spice The Tofu Bites?

Many supermarkets sell seasoned tofu and smoked tofu, but I did not get those. I wanted to use Indian spices to make these spiced tofu bites. The spice mix includes coriander powder, amchoor, gram masala, red chili powder, and garlic powder.

Scroll down to read the full detailed recipe. For another Tofu recipe with Indian spices, try the Spinach and Tofu Stir Fry With Panchforan. Let me know which one you liked more.

Spiced Tofu Bites

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Tangy Spiced Tofu Bites

Ingredients

  • Tofu (the extra firm variety)- 250 gms
  • Freshly squeezed lemon juice- 4 tablespoons
  • Coriander powder-1 teaspoon
  • Amchoor (raw mango powder)-1 teaspoon or to taste
  • Garam masala powder (or Cajun spice)-1.5 teaspoons
  • Red chili powder (optional)-1/2 teaspoon
  • Garlic powder-1/2 teaspoon
  • Oil for shallow frying- 2 tablespoons
  • Smoked Paprika (optional) for garnish

Instructions

  1. Cut the tofu into small rectangular or square pieces
  2. Mix all the powdered spices in one bowl and place the freshly squeezed lemon juice into another
  3. Place a flat non-stick pan on medium-high heat and smear it with half a teaspoon oil
  4. Dip the tofu squares one by one in lemon juice followed by the spice powder mixture making sure they are coated evenly
  5. Pan fry on medium heat till spices change color and fragrant, approximately 5-7 minutes on each side
  6. Serve hot as a snack or cold with salad

Notes

Calories (for 4 squares)- 125
Nutrition- Protein/Magnesium/Copper/Zinc/Vitamin B1
It does wonders for your- Memory/Nerves/Energy level/Gut/Quality of Sleep
This is “My 1 pm/3 pm Meal”

https://onewholesomemeal.com/tangy-spiced-tofu-bites/

[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)- ÂĽ 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]