Category: Mid-Day Snack | 10 am Meal

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Breakfast | 8am Meal Mid-Day Snack | 10 am Meal

Pumpkin Halwa, Two Versions Just For You

Pumpkin Halwa
Pumpkin Halwa

Come festive season and halwas of one kind or the other are a must in most Indian households. So, with Dusshera on and autumn knocking on our doors, it seemed only fitting that (the not so common, at least in our household) pumpkin halwa be made.

Halwa is a dessert that you will come across in South Asia, but I have read that it originated in the Middle East. In fact, it is still a popular form of dessert in the region. It can be made using fruit, vegetables, and even pulses. Have a look at my moong daal halwa recipe.

With the pumpkin halwa, you also get the numerous health benefits of the pumpkin while having dessert! And if you love sweet like me, you will love this little advantage. I tried two versions – one with cow’s milk and another with coconut milk. It is amazing how different, but equally delicious both versions turned out to be. The pumpkin itself was quite sweet and I also replaced the white sugar with raw sugar and it gave the halwa a deep earthy flavor without making it too sweet. Scroll down for the detailed recipe. I have shared both versions. Let me know which one you preferred.

Pumpkin Halwa

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Pumpkin Halwa

Ingredients

  • Pumpkin (finely grated)- 1 cup
  • Cow or Coconut Milk - 2 cups (You might have to tweak the amount of coconut milk based on the thickness of the coconut milk)
  • Ghee (for roasting the pumpkin)-3 tablespoons
  • Dry fruits (almonds/pistachios/Cashew nuts) chopped coarsely- ½ cup
  • Raisins or sultanas-10-12
  • Raw sugar- ½ cup or to taste if you like your halwa sweeter
  • Saffron- One pinch
  • Cardamom powder- 1 teaspoon
  • Dried rose petals-4-6 for garnish

Instructions

  1. Heat ghee in a non-stick pan and when hot, add the dry fruits and roast on medium heat till slightly brown. Keep aside
  2. In the same pan add the grated pumpkin and stirring continuously on medium heat cook until tender. If cooking with cow’s milk you can keep this step short and add milk 5 minutes after sautéing for five minutes, cover and let the pumpkin cook with milk for another 10-15 minutes on low flame, stirring intermittently. However, if using coconut milk make sure the pumpkin is cooked through and soft before adding the coconut milk as coconut milk doesn’t take too long to get incorporated. Mix well and cover for 2-3 minutes
  3. Crush the saffron strands in a small mortar-pestle and steep in warm milk before adding to the milk-pumpkin mixture
  4. Add sugar and raisins and mix well and let the mixture sit covered for another two minutes before turning off the flame
  5. Add the nuts and cardamom powder and mix well. Serve hot garnished with dried rose petals

Notes

Calories (per serving)- 250
Nutrition-Vitamin A/ Beta-carotene/Vitamin C/Vitamin E
It does wonders for your- Heart/Eyes/Skin/Blood Pressure
This is “My 8am/10am Meal

https://onewholesomemeal.com/pumpkin-halwa-two-versions-just-for-you/

[kkstarratings]

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

Coconut, Dates and Almond Energy Balls

Energy Balls
Coconut, Dates and Almond Energy Balls

I did not get the memo 📝 ! I should have known that being a food blogger on Instagram gets especially injurious to health come festivities. Every second picture on my feed is a mithai! How on earth is someone with a major sweet tooth try and stay off sugar?

But it is festival time. And the pictures weren’t helping. So, I decided to be a bit kind to myself. My husband had a work trip to India. Perfect timing, right?  I got my husband to get 5 boxes of mithai on his way back from India. Now, while I was waiting for the precious parcel to be delivered, I thought of treating myself (and the kids of course ;)) to some healthy desserts. Hence these coconut, dates, and almond energy balls.

They are extremely easy to whip up and even easier to gulp down, as these energy balls are refined sugar-free and therefore guilt-free too. I made two versions – one with raw cacao and one without. Both were equally delicious. Apart from being great energy boosters, they also make great lunch box snacks for kids. Here is the recipe which was inspired by Natasha Minocha’s Coconut Almond Rose Bliss Balls recipe.

Energy Balls

Energy Balls

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Coconut-Dates-Almond Energy Balls

Ingredients

  • Dates- 12
  • Desiccated coconut- ½ cup
  • Almond meal (see here for an easy almond meal recipe - http://www.thekitchn.com/recipe-diy-almo-14350)- ½ cup
  • Pistachio and Almonds (chopped fine)- 6-8 each kind
  • White Sesame seeds (dry roasted)- 2 tablespoons
  • Vanilla or Rose essence (as per preferred flavor preference)- 1 teaspoon
  • Raw cacao- 2 tablespoons
  • Coconut oil- 1 tablespoon

Instructions

  1. Soak the pitted dates in lukewarm water for 15-20 minutes to soften them for ease of blending
  2. Drain the water and reserve.Combine all ingredients in a high power blender to form a smooth paste. If chocolate flavor is not preferred, exclude the raw cacao
  3. To the blended mixture, add 1-tablespoon coconut oil and mix well. If the mixture seems too wet add more almond meal/desiccated coconut or if it is too dry add a teaspoon or two of the water reserved in step 2
  4. Form into small balls and store in an airtight container in the refrigerator. These yummy delights keep well for 10-15 days in the refrigerator

Notes

Calories (per ball)- 20
Nutrition-Calcium/ Iron/Manganese/ Magnesium/Phosphorous/Copper/Vitamin B Complex
It does wonders for your- Energy/Hair/Skin/Immunity/ Cardiovascular health/Sleep/Gut/Anemia
This is “My 10am/3pm Meal

https://onewholesomemeal.com/coconut-dates-almond-energy-balls/

[kkstarratings]

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

Beetroot Dip And It’s 100% Vegan

Beetroot Dip
Vegan Beetroot Dip

This vegan beetroot dip though was by no means a result of any kind of pre-meditated experimentation.

I tend to get bored of stuff very easily. Therefore, even if I am making the same old daal in my kitchen I like to play around with the regular ingredients. More often than not the results are not too bad 🙂

The other day, I was craving a mini Mediterranean feast. I was all set to prepare one until I opened the refrigerator and realized I had run out of yogurt! And I almost never, ever run out of yogurt. Anyway! Lack of yogurt was by no means going to stop me from creating my “favortiest” dip ever, for I was a woman on a mission.

A quick google search yielded some recipes with walnut but guess what, I did not have any walnuts on hand too! Now, this was the Almighty and Mr. Murphy throwing an open challenge and how could I not accept?!? I did not have yogurt, I did not have walnuts but what I did have was cashews and lots of gumption and I was off!

The results were well received and bowls licked clean. So, here is the beetroot dip recipe for you to try.

Beetroot Dip

 

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Vegan Beetroot Dip

Ingredients

  • Oven roasted beetroot (medium sized)-2 (see here the perfect technique to roast beetroots- http://www.thekitchn.com/how-to-roast-beets-in-the-oven-cooking-lessons-from-the-kitchn-172827)
  • Garlic- 6 cloves
  • Raw cashews – 12-14 kernels approximately
  • Cumin seeds- ½ teaspoon
  • Coriander seeds- ½ teaspoon
  • Freshly squeezed lemon juice- 2 teaspoons
  • Green chili (seeded and finely chopped)-1 (optional)
  • Salt- ¼ teaspoon or to taste
  • Extra virgin olive oil- 1 tablespoon
  • Toasted pine nuts-1 tablespoon for topping

Instructions

  1. Roast the beetroots in an oven as per the link above, bring to room temperature and peel off the skin. Alternatively you can boil the beetroot but roasting imparts a deeper flavor to the dip
  2. Dry-roast the garlic pods on a thick-bottomed skillet on medium high heat or on a baking tray in an oven until they are tender. Always roast the pods with the skin to avoid burning. The skin can be easily peeled off after they are roasted
  3. While the beetroots are roasting, soak the cashews in a cup of warm water for 15-20 minutes
  4. Dry roast the cumin and coriander seeds on a thick-bottomed skillet on medium heat for 2-3 minutes until the seeds release their distinct fragrance. Take off the skillet and let cool, then pound to a powder or blend in a blender
  5. Once the beetroots have come to room temperature, cut into small cubes and in a high speed blender blend them together with the roasted spices, garlic, lemon juice, green chili (if using), salt and olive oil. Adjust salt and lime if necessary, drizzle with olive oil and garnish with chopped peanuts and serve with some toasted pita or whole-meal crackers

Notes

Calories (per serving)- 90
Nutrition- Folate/Manganese/Potassium/Copper/Fiber/Magnesium/Phosphorus/Vitamin C/Iron/Vitamin B6/Copper
It does wonders for your- Blood Pressure/Sleep/Immunity/Skin health/Joints/Bones
This is “My 10am/3 pm Meal”

https://onewholesomemeal.com/vegan-beetroot-dip/

[kkstarratings]

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

Custard Apple and Mango Fruit Pudding

Fruit Pudding
Custard Apple and Mango Fruit Pudding

Summer and its bounties are plentiful, more so the fruits and hence the fruit pudding.

With all the fruits available in summer, I believe it is Mother Nature trying to tell us to stay hydrated and cool. I always try and eat seasonally available fruits as much as I can. It is definitely easier said than done. Plenty of my favorite winter produce is available all year round – usually imported from down under, where it is winter during our summer.

Staying true to my “I eat only seasonal fruits” belief, come summer, I make sure to totally go overboard with fruits like mango and lychees. This time around, I was pleasantly surprised to see my other summer favorite, custard apples at the market. Definitely not the season for them, but I just couldn’t resist picking one (sorry! guilty as charged 🙁 ).

With two of my favorite summer fruits on hand, a delicious concoction was in order and thus this custard apple and mango with basil seeds fruit pudding came to be. Quick tip. Try and include as much basil (sabja) seeds as possible in your diet this summer. They are great coolants and superb for digestion and weight loss. Follow the steps below in this simple recipe and enjoy this delicious pudding.

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Custard Apple-Mango Pudding

Ingredients

  • Mango (medium sized Alphonso/Langda. I used latter)- 1
  • Custard Apple (medium sized, seeds removed)-1
  • Coconut milk (I used Kara brand)- 2 tablespoons
  • Sabja (basil) seeds- 1 teaspoon
  • Honey or brown sugar (optional if the fruits are already very sweet)- 2 teaspoons

Instructions

  1. Blend the mango pulp and 1 tablespoon coconut milk (and 1 teaspoon sugar or honey if using).Add half teaspoon sabja seeds, mix well and set aside
  2. Blend the custard apple and the remaining coconut milk (and 1 teaspoon sugar or honey if using). Add half teaspoon sabja seeds and mix well and set aside
  3. Pour the custard apple mixture followed by mango mixture into a tall glass
  4. Chill in the refrigerator for 2-3 hours before serving. This gives time for the layers to form well and sabja seeds to swell up imparting a distinct crunchiness to the pudding

Notes

Calories (per serving)- 60
Nutrition- Vitamins C, A, B6/ Potassium/Magnesium/Copper/Fiber
It does wonders for your- Hair/Eyes/Heart/Skin/Immunity/Digestion
This is “My 8am/10am/3 pm Meal”

https://onewholesomemeal.com/custard-apple-mango-fruit-pudding/

[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]