High Protein Sugarless Chocolate Cupcake

 

Preparation Time : 15 minutes

Cooking Time : 12 miutes

Serves : 6 no.s

INGREDIENTS:

1/2 cup whole wheat flour

1 scoop chocolate whey protein

2 tbsp unsweetened cocoa powder

1/4 cup plain Greek yogurt (adds protein + softness)

1/4 cup lukewarm milk (adjust as needed)

3 tbsp Monk fruit sweetener

1/2 tsp baking powder

1/4 tsp baking soda

1/2 tsp vanilla extract

1 tbsp oil (optional, for moisture)

Pinch of salt

METHOD:

1. Preheat oven to 180°C (350°F) for 10 minutes

2. Line or grease cupcake molds.

3. Mix dry ingredients in one bowl.

4. Mix wet ingredients in another bowl.

5. Combine both gently (don’t overmix).

6. Pour into molds (fill 3/4 full).

7. Bake for 12 to 13minutes at 180 degrees celsius.

8. Check with toothpick → should come out clean.

Note : Batter should be thick but pourable . Like idly batter consistency .If batter very thick, add some more milk. If batter very runny, add some more flour.

Mixed Veg Raagi Soup

 

INGREDIENTS:

Carrot - 2 cups finley chopped

Cabbage - 2 cups -Finely choped

Green Beans - 1.5 cups finely chopped

Ginger - 1 teaspoon

Garlic - 2 to 3 pods

Onion - 1/2 cup finley chopped

Turmeric powder - 1/2 teaspoon

Black pepper powder - 1/2 teaspoon

Cumin Powder - 1/2 teaspoon

Raagi flour(Finger millet flour) - 1.5 tablespoon

Lemon Juice - Few drops

Salt - As required

Water - 3 cups

Coriander Leaves - For garnishing

METHOD:

1. Mix raagi flour in some water without any lumps . Keep it aside. Grind ginger and garlic to a paste.

2. In a pan, add some oil. Add onions, ginger garlic paste and saute for sometime.

3. Then add chopped carrot, cabbage and beans. You can add any vegetable of your choice. Saute for few minutes.

4. Now add tumeric powder, black pepper powder and cumin powder. Also add 3 cups of water. Cover it and boil for 5 minutes.

5. Now add raagi paste which you made in step 1. Mix well, and cover the soup and let it boil in simmer mode for 4 to 5 mintes .

6. Switch off the stove. Squeeze some lemon juice and garnish with coriander leaves.  Raagi soup is ready to serve. 

High Protein Mexican Rice

 

INGREDIENTS:

Kidney Beans - 40 gms

Basmati Rice - 1/4 cup

Garlic - 2 to 3 no.s

Red and Yellow Bell Pepper - 1 cup chopped

Spring Onion - 1/2 cup chopped

Corn - 1/4 cup

Tofu/Low fat Paneer - 50 gms

Tomato - 2 medium sized

Chilli Flakes - 1/2 teaspoon

Chilli powder - 1/2 teaspoon

Black pepper powder - 1/4 teaspoon

Oil - 2 teaspoon

METHOD:

1. Soak rajma/kidney beans overnight. Next day, pressure cook it. 

2. Cook Basmati rice and keep it aside. Stir fy tofu or low fat paneer , with 1 teaspoon of oil in a pan.

3. Chop tomatoes and puree it. In a pan, add 2 teaspoon of oil. Then add garlic and spring onions and fry for sometime. Then add, bell pepper,corn , salt and sprinkle some water and cover and cook for 5 minutes.

4. Now add pureed tomato.Also add salt, chili powder, chili flakes and black pepper powder. Keep sauteing for sometime, till the tomato puree thickens . 

5.  Now add the cooked rice, stir fried tofu, cooked kidney beans to the tomato puree and mix well. Keep the flame in low, so the contents doesnt get over cooked . 

6. Switch off the stove. High protein mexican rice is ready. Serve with cucumer raita or greek yogurt.

SEE ALSO:  Arisi paruppu saadham , Beetroot peas pulao, Capsicum Rice

Brinjal Gravy (For Biryani)

 

INGREDIENTS:

Brinjal - 250 gms

Sambar powder - 2 teaspoon

Tamarind - small gooseberry sized

Salt - As required

Oil - 2 teaspoon

TO ROAST AND GRIND:

Sesame seeds - 2 teaspoon

Peanuts- a handful

Black Pepper - 1/2 teaspoon

Cumin seeds - 1 teaspoon

Oil - 3 teaspoon

METHOD

1. Cut brinjal in to pieces and soak them in water and keep aside. Soak goose berry size tamarind in 1/4 cup of water.

2. In a small pan, add 3 teaspoon of oil and add the items mentioned in the "roast and grind" section. roast them, till they change colour.

3. Grind the above roasted ingredients to a smooth paste by adding some water.

4. In a large pan, add 2 teaspoon of oil. Add the brinal pieces. Also add required salt and 2 teaspoon of sambar powder. Also add the soaked tamarind water.

5. Cover and cook the brinjal till they are soft . Now add the paste, prepared in step 3 . Mix well and cook open in simmer mode for 5 minutes with occasional stirring of the contents, to avoid getting burnt.

6. Switch off the stove and sprinkle some asafoetida powder. Brinjal gravy is ready. This gravy tastes best, if it is paired with veg biryani . But it can also go well with plain white or rotti.

SEE ALSO: VegFriedRice , Foxtailmilletbiryani , PotatoCapsicumpulao

Green gram, Red lentil Dosa

 

Serves : 5 to 6 no. of dosas

INGREDIENTS:

Green gram - 1/4 cup

Red lentil - 1/4 cup

Poha (Thin) - 1/4 cup

Bengal gram - 2 teaspoon

Cumin seeds - 1 teaspoon

Fenugreek seeds - 1/2 teaspoon

Salt- 1//2 teaspoon

Chilli Flakes - 3/4 teaspoon

METHOD:

1. Soak green gram, red lentil, bengal gram, cumin seeds and fenugreek seeds overnight.

2. Soak poha for 20 minutes.

3. Grind them all together with required salt. Add water to dosa batter consistency. Finally add some chilli flakes to the batter and mix well.

4. Heat iron tawa and add batter to the tawa and spread it evenly. Cook on both sides. Serve with any side dish or just with curd and podi.

SEE ALSO: Dosai/IdlyPodi , TomatoOnionChutney

Moong dal Raagi Dosa

 Try this instant, no fermentation, no rice, protein and calcium rich dosa made with ragi flour ( finger millet flour) and moong dal ( split yellow lentils) .

INGREDIENTS:

Yellow lentil ( Moong dal) - 1/2 cup

Raagi flour (Finger millet flour) - 1/2 cup

Ginger - 1/2 inch sized chopped

Green chillies - 2 no.s chopped

Cumin seeds - 1 teaspoon

Salt - 1/2 teaspoon

METHOD:

1. Wash and soak moong dal( Yellow lentils split) for 1 hour. 

2. In a mixer , grind soaked moong dal, along with green chillies, ginger, cumin seeds and salt in to a paste.

3. Now add raagi flour to it and grind again, until the contents are mixed well. Now transfer the contents to a bowl, and add some water to get dosa batter consistency. 

4. Heat iron tawa, and make dosa,  as you make regular dosa. These dosas goes well with coconut or peanut chutney.

SEE ALSO:  Peanut chutney, Peanut chutney(another version)

Tofu Salad

 

INGREDIENTS:

Tofu - 100 gm

Carrot - 1/4 cup grated

Corn - 1/4 cup

Capsicum - 1/3 cup chopped

Oregano - 1 teaspoon

Chili flakes - 1/2 teaspoon

Salt - as required

Black pepper powder - 1/4 teaspoon

Greek Yogurt -  100 gm

Oil - 1 teaspoon

METHOD:

1 In a tawa, add some oil. Then add tofu pieces and fry for some time in medium flame. Now add grated carrot, chopped capsicum . Sprinkle some water and fry for 3 to 4 minutes. Now add corn. I used ready to eat corn and it requires no cooking . Stir fry for some more time. Add some salt, pepper powder and chilli flakes.

2.  In a bowl, take 100 gm of  greek yogurt. Add some oregano flakes and mix well. Also add the above tofu and veggies and mix well. Tofu salad is ready ! . Have it as a evening snack or along with your breakfast or dinner.

Masoor Dal( Red Lentil) Dosa

  Here is a breakfast which is healthy and protein rich and you can make it in just 15 minutes . 

Preparation time: 15 minutes

Serves: 8 no. of  dosas

INGREDIENTS:

Masoor dal(Red Lentil) - 200 gms

Tomato - 1 medium sized

Kashmiri dry red chilli - 2 ( You can use any dry red chilli. Adjust as per your spice level)

Garlic - 1 no.

Ginger - 1 inch sized

Cumin Seeds - 1 teaspoon

Salt - 3/4 teaspoon

METHOD:

1.  Wash masoor dal well for 4 to 5 times , until the water is clear. Then soak masoor dal, chopped tomato, garlic, dry redchilli in hot water for 15 to 20 minutes. Then grind it along with ginger, cumin seeds by adding little water. The batter should not be very thin and should be like dosa batter or even slightly thicker than dosa batter is also ok.

2. Heat a iron skillet, and make dosas. Serve with any tangy chutney or side dish of your choice.

Jowar/Sorghum Dosa

  Jowar/Sorghum is a fiber rich millet . Jowar is loaded with protein, carbohydrates  and dietary fiber  which promotes growth  and development, it is an ideal cereal in Weight Watcher’s diet and also regulates diabetes. Imbued with immense amounts of calcium, iron, phosphorus, potassium, and sodium, these minerals fortify the bones, strengthen immunity, and keeps diseases at bay. Apart from this, jowar also contains a notable amount of vitamins  thiamine , niacin, folate and riboflavin which are known to boost overall health .

  I have made dosa using jowar, urad dal . This is a simple fermented dosa recipe and taste very good .

YIELDS : 9 to 10 dosa

INGREDIENTS:

Jowar /Sorghum  - 200 gms

Whole white urad dal - 100 gms

Fenugreek seeds - 1 teaspoon

Salt - 3/4 teaspoon

METHOD:

1. Wash  Jowar and Urad dal separately.  Soak jowar along with fenugreek seeds in cold water for about 7 to 8 hours. Soak Urad dal separately in another bowl of cold water for about 3 to 4 hours. 

2. Grind Urad dal first in the mixer . Then grind jowar well and mix it with urad dal batter. Add 3/4 teaspoon of salt. Mix well. Batter should be at the consistency of a normal dosa batter .

3. Keep it aside to ferment for overnight. Next day, heat the iron pan, take a ladle of batter and spread it on the pan. Apply oil and cook well.

 

Coconut milk Murukku

 

YIELDS : Approx 40 no.s of Murukku

INGREDIENTS:

1 cup - 240 ml

Rice flour - 4 cups

White Urad dal( Whole) - 1 cup

White sesame seeds - 2 teaspoon

Idly Rice - 2 teaspoon

Pottu kadalai/Roasted gram - 2 teaspoon 

Coconut milk - 1 cup

Butter - 50 gm

Salt - as required

Oil - For deep frying

METHOD:

1. Dry roast Urad dal in a pan , in medium heat , until you get a nice aroma  and they are hot to touch . Keep it aside.

2. In the same pan , keep the flame slightly more and  dry roast idly rice , until they slightly puffs up. Keep it aside.

3. In the same pan, dry roast pottukadala in low flame, until they are hot to touch.

4. Allow the dry roasted ingredients to cool for sometime. Then grind it in to the mixie jar in to a fine powder.

5. Now use a sieve and sieve the above flour, to remove any ungrinded particles. This step is very important because, if the flour is not fine , then while deep frying the murukku, chances are that the particles may burst and cause injury. 

6. Now mix the above flour with rice flour. Now add sesame seeds, salt and butter. Mix well. Now add 1 cup of thick coconut milk and mix with flour. Add water gradually, to form a smooth and firm dough. 

7. Keep the dough, covered with damp cloth all the time. Now, Heat sufficient oil in the pan . Use murukku maker and add any pattern disc of your choice and start making murukku. Keep the flame in medium, and cook until it turns slightly golden. Store in an airtight container. It will stay good for a week.