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Healthy Recipes for optimal health


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The protein rich Tofu in Indian gravy

The protein rich Tofu in Indian gravy

The protein rich Tofu in Indian gravy

Tofu in my tomato, turmeric and ginger gravy :For the search of my protein need in my vegetarian dishes

I was goggling for the difference between tofu and paneer and here I come to know that paneer is made from simple milk and tofu is made from soy milk. So, tofu is easily fit for vegan diet. No, I don’t mean that I am a vegan but my main concern is to make family happy with that choice. I don’t know why my husband always likes tofu rather than paneer. He is completely an ovo-vegetarian and like my all types of vegetarian dishes J.

I am always concern about the protein intake of my family and always try to make one dish everyday packed with enough protein that they should have in their daily diet.

One thing, I want to share that tofu is rich in protein and iron .There are some other kind of foods like chocolate, oats, spinach, all types of legumes, maple syrup,  kale, nuts , sesame seed, sunflower and pumpkin seed, edamame ,cheese, yoghurt ,tempeh, eggs are all good meatless protein choices.

When you includes varieties of recipes made with this type of foods , you can confirm that you are taking the right quantity of protein packed with amino acid for your cell and muscle growth .

So, here is the recipe:

Ingredients:

Tofu 500 gm
potato 2 medium size cut in cubes
peas 1/2 cup

Tomatoes 2 medium sized
Green chili 1 small sized

Ginger 2 pieces of 1 inch
Turmeric 1 tbsp
Cumin seed ½ tsp
Cumin powder 1 tbsp
Salt ½ tbsp
Garam masala powder ½ tbsp
1 tbsp oil (olive oil or any vegetable oil)

Preparation:

The protein rich Tofu in Indian gravy

The protein rich Tofu in Indian gravy

 

1.Cut the tofu in cubical shape

The protein rich Tofu in Indian gravy

The protein rich Tofu in Indian gravy

2.Paste the tomato, ginger and green chili by the help of your mixer grinder. keep it aside.
3.Heat the oil in a nonstick pan and fry the potatoes for 5 minutes
4.Add cumin seed and stir for 2 minutes
5.Add the tomato paste and other ingredients except garam masala .Stir for 10 minutes.
6.Pour one cup of water.keep it on low flame.
7.Now mix the tofu in the gravy. Stir on low flame.
8.Add garam masala.
9.Remove from the oven.

 

The protein rich Tofu in Indian gravy

The protein rich Tofu in Indian gravy

Now your tofu is ready to serve with whole wheat roti.

Nutrition Facts

5 Servings

Amount Per Serving

Calories 163.4
Total Fat 8.5
Saturated Fat 1.8 g
Polyunsaturated Fat 2.2 g
Monounsaturated Fat 3.3 g
Cholesterol 8.0 mg
Sodium 907.1 mg
Potassium 414.2 mg
Total Carbohydrate 11.3 g
Dietary Fiber 3.5 g
Sugars 2.7 g
Protein 12.9 g

 

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Healthy Indian Recipe: Boiled Egg curry with tomato and onion(Dim Kassa)

boiled egg onion curry

boiled egg onion curry

Whenever I make this recipe my kids want to have their meal early.They love this curry of  boiled egg.The mustard oil gives it a special flavour.Eggs are really a incredible food.They are gluten free and contain essential proteins called amino acids that support healthy immune function, maintain healthy muscle, skin and hair and are necessary for synthesis of enzymes and hormones.

They are also good source of  Vitamin B and Vitamin D ,trace minerals iodine, selenium and molybdenum, choline – a nutrient vital to brain function and cellular health and lutein and zeaxanthin, two nutrients that support healthy vision.Above all it’s  gluten free and the recipe is made by gluten free ingredients.

Ingredients:

5 boiled eggs
3 medium onion(chopped finely)
4 red tomatoes (choppped)
1 tbsp ginger paste
1 tsp garlic paste
1 tsp cumin seed
1/2 tsp turmeric powder
1 tsp salt or to taste
1 tbsp mustard oil
1/2 tsp sugar(optional)
1/2 tsp red chili powder
1 big dried red chili

Preparation:

Heat the mustard oil in a skillet.Add cumin seed and the big dried chili.Saute for 3 minutes.
Then add the onion and fry till it’s turn golden brown.
Now add Tomato and other spices.Saute for 10 minutes.
When the gravy turn little bit sticky then add water and boiled egg.
Cover the skillet on low flame for 10 minutes.After every thing is done cut the eggs in two pieces.
Your egg curry is ready to serve with rice or roti.

Nutritional Information:
5 Servings
Amount Per Serving
Calories 160.5
Total Fat 9.3 g
Saturated Fat 2.1 g
Polyunsaturated Fat 0.9 g
Monounsaturated Fat 2.1 g
Cholesterol 186.0 mg
Sodium 548.0 mg
Potassium 433.8 mg
Total Carbohydrate 12.7 g
Dietary Fiber 2.6 g
Sugars 1.1 g
Protein 8.2 g
Vitamin A 38.9 %
Vitamin B-12 9.3 %
Vitamin B-6 12.8 %
Vitamin C 60.2 %
Vitamin D 0.0 %
Vitamin E 5.2 %


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Palak Sag Sabji(Spinach with Delicious Vegetables)

My garden is now full of Organic Spinach. Spinach is very healthy herb & rich in antioxidants, especially when fresh, steamed, or quickly boiled. It is a rich source of vitamin A (and especially high in lutein), vitamin C, vitamin E, and omega-3 fatty acids.It is gluten free too!

So this dish is full of nutrition and My kids LOVE this with roti or rice.

Organic Spinach in my garden

Organic Spinach in my garden

Ingredients:

1 bunch Palak(Spinach)
1/4 cup pumpkin(diced)
1/4 cup peas
1 tsp sunflower oil
1/4 cup tomato
1/4 cup brinjal(diced)
1/4 cup potato
1 red chilli
1 tbsp cumin seed
1 tsp cumin powder
salt to taste

Spinach recipe

Spinach recipe

Preparation:

Heat oil in a pan.Add cumin seed and chilli .Saute for two minutes.Add the veggies  and Palak.Mix all Properly.Add salt ,Sugar and cumin Powder.Cover the pan And wait for 15 minutes.Your Dish is ready to serve now.

Nutritional Information:
4 Servings
Amount Per Serving
Calories 57.6
Total Fat 1.9 g
Saturated Fat 0.2 g
Polyunsaturated Fat 1.0 g
Monounsaturated Fat 0.4 g
Cholesterol 0.0 mg
Sodium 218.7 mg
Potassium 597.5 mg
Total Carbohydrate 8.5 g
Dietary Fiber 3.6 g
Sugars 1.5 g
Protein 3.7 g
Vitamin A 200.2 %
Vitamin B-12 0.0 %
Vitamin B-6 11.4 %
Vitamin C 51.4 %
Vitamin D 0.0 %
Vitamin E 11.8 %


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Healthy Indian recipes : Coconut Besan Barfi

Coconut Besan Barfi

Coconut Besan Barfi

happy Diwali/Dipaboli

happy Diwali/Dipaboli

Hello all , Today is Diwali ( 13 Th November , 2012 ) , I plan to start my healthy food and recipes blog . I have worked for many international health and nutrition projects . So I plan to start my blog with my new ideas about Indian recipes .

Today I have made a delicious dessert especially for Diwali Occasion . This is a very easy to make recipes.My family enjoyed it too ! You can store it in an air tight container.

Ingredients :

1. 3 Cups ( 24 oz ) Gram flour or chickpea flour ( Besan )
2. 2 cups fresh coconut crust
3. 1/4 cup ghee(if you want to make it vegan use almond butter)
4. 1 cup milk(for vagan use almond milk)
5. 1/2 cup Caju ( 50 gm/1.5 oz )
6.3 cups sugar

Preparation :

1. Mix all the ingredients except ghee .
2. Heat the ghee in a non-stick pan and pour the mixture .
3. Stir continuously until mixture get sticky and turn light brown color .
4. Grease a tray and pour the mixture on it
5. Keep the tray for sometime in the fresh air for cooling and keep until it gets hard
6. Cut it in suitable shape and serve
Enjoy !!!

Duration : 40 minutes

Nutritional Information:
24 Servings
Amount Per Serving
Calories 184.5
Total Fat 4.8 g
Saturated Fat 3.3 g
Polyunsaturated Fat 0.0 g
Monounsaturated Fat 0.1 g
Cholesterol 5.2 mg
Sodium 13.0 mg
Potassium 39.6 mg
Total Carbohydrate 33.4 g
Dietary Fiber 1.9 g
Sugars 27.2 g
Protein 3.2 g
Vitamin A 0.8 %
Vitamin B-12 0.6 %
Vitamin B-6 0.4 %
Vitamin C 0.8 %
Vitamin D 1.0 %
Vitamin E 0.3 %