Category: Breakfast | 8am Meal

Categories
Breakfast | 8am Meal

Beaten-Rice Yogurt Mango Parfait

Beaten-Rice Yogurt Mango Parfait
Beaten-Rice Yogurt Mango Parfait

Do you know my inspiration behind this recipe for the beaten-rice yogurt mango parfait? Believe it or not, it is from an Indian dish I ate as a child.

The humble poha (beaten-rice) or choora is a staple in most rice-producing regions of India. Mostly eaten as savoury, an interesting sweet version with yogurt is consumed in Bihar (a state in eastern India). Long before the days of rolled oats and granola bowls,  choora dahi (beaten-rice yogurt) or aam choora (mango beaten-rice) used to be our morning fuel – pure, healthy and satiating. After so many years, even today when I crave a quick, soulful breakfast, I fix myself a bowl of this beaten-rice and yogurt yumminess and double up on the mango layer during summers.

This combination of cool yogurt, beaten-rice, and thick mango puree along with some thandai powder, while being delish is also great for your gut, skin and immunity. Scroll down to see how easy it is to whip up this parfait version of the humble wonder from my homeland. Let me know how you enjoy the beaten-rice yogurt mango parfait in your comments below.

And for more parfait recipes don’t forget to check out this perfect start for your morning.

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Beaten Rice-Yogurt-Mango Parfait

Ingredients

Instructions

  1. Blend the mangoes to make a smooth puree
  2. Rinse the poha in a wide rimmed strainer under running water for a minute. If the desired texture is extremely soft then rinse for a minute longer although crisp poha tastes much better; the yogurt/mango puree tend to soften it to an extent as well.
  3. Layer yogurt,poha and mango puree in that order, top it with some thandai powder and enjoy!

Notes

Calories per portion- 170
Nutrition- Protein punch/Good fat/ Vitamins C, A /Fiber
It does wonders for your- Gut/Bowels/Skin/Immunity/Vision/Bones
This is “My 8am Meal”

https://onewholesomemeal.com/beaten-rice-yogurt-mango-parfait/

[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
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 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]