Caramel Wings

Wow, at the beginning of this journey with Tata Salt Lite I did not know if I would be able to stick to the schedule and be regular with my blogging. This is my last post for #slite and I'm going to miss this so much, that I have decided to stick to Tata Salt Lite from now on. Thank you so much for letting me invent and play around in my kitchen, and discover so much more about myself while doing so! Thank you for also giving me a medium to convey to the world the importance of no sodium salt!

I took few days to think about the perfect last recipe, or a grand finale, if you will. I thought of a Brown Rice Phirni, a Cauliflower soup, an epic stir fry and so many more items. But then I realised I didn't do anything with Sprouts and considering they are such an important part of my daily life, it is unfair to them. So I was brainstorming with my bestie all the way in Singapore, when she mentioned I could make Sprout Falafels. What a brilliant idea! Not to mention how utterly genius this is, it is also insanely healthy, and a good high protein alternative for people like me who get tired of eating Sprouts just as is. It all seemed like it would work out on paper, but nothing is ever sure till you actually execute it so I did a test run. I am so happy with how these turned out! You can either bake them or pan fry them in very little oil, like I did, have it with Hummus, or stuff it in your pita, roti, have it with bread, or just as is!






Sprouted Moong Falafels
Serves 2
Takes 15 minutes

Ingredients:

1 cup sprouted Moong/Green Gram. (You can use any kind of sprouts)
5 cloves of Garlic
1/2 an Onion, finely chopped.
A handful of mixed herbs, finely chopped. (I used coriander, mint, parsley)
1 tsp Roasted Cumin powder
Tata Salt Lite, to taste
1/2 tsp All spice powder (can be substituted with brown Garam Masala powder)
juice of half a lemon.
1/2 tsp Baking Soda
2 tsp Olive Oil.

Method:

You can either use lightly steamed Moong or raw Moong for this recipe as you desire. If you want to use steamed Moong, place them in the microwave, sprinkled with some water and microwave on high for a minute. You'll need to let them cool down before proceeding. I used raw sprouts.

Pulse the sprouts in the blender, in short 2 second bursts, till it resembles a coarse powder. We do not want a paste. Remove them in a mixing bowl. Add in the garlic and pulse that as well, add to the sprout mix.

Now throw in the Onion, herbs, and the powders. Add salt and mix everything together.

In a spoon, take the lemon juice and add the baking soda to it. Pour the froth into the mixture and combine everything again. Gently make bite sized rounds of falafel, and place them on a plate. I made 8. Put them in the fridge for 5 minutes.

Heat up a non stick pan on medium high with the Olive oil. Put in the falafel rounds and slightly flatten them. Let them be undisturbed for a minute. Flip them over, lower the flame to medium and finish cooking on the other side, approximately 3 to 4 minutes.

Serve hot!

I am just realizing that my journey with Tata Salt Lite is coming to an end soon. I am so glad I did this, because it got me back my mojo, and it made me feel heard again. I am so grateful for all the love and support I have received from every single one of my readers, and with my blog recently crossing 1,50,000 hits, I have nothing to complain. You guys made this happen. Thank you so, so much. I have to celebrate this with something delicious, but not without my #sLITE change!



I had come across the recipe for Zucchini Spaghetti with Pesto and Buffalo Mozzarella last year over Twitter, and it has been fixed in my mind ever since. I have made numerous excuses to myself, right from Zucchini not being available in the market to 'I-don't-know-how-this-will-taste', from 'I'll-just-make-it-next-time' to 'It's-easier-to-make-an-omelet'. I stand corrected. This is hands down the easiest and yummiest Salad you'll ever come across. Bonus points because it is Vegetarian and a One-Up because it looks like Pasta.

Zucchini Fettuccine Salad with a Cashew Pesto dressing.
Serves 2
Takes 10 minutes

Ingredients:

1 large Zucchini
A handful of Cherry Tomatoes
4 cloves of Garlic
1/4 Cup Cashew Nuts
1 Cup Basil
Tata Salt Lite, to taste
Pepper, to taste
1/2 Cup Extra Virgin Olive Oil

Method:

Use a mandoline, peeler or spiralizer to shave Zucchini into your desired shape. I shaved super thin ribbons and cut them into thirds length-wise for Fettucine sized ribbons. You can also make Spaghetti using a spiralizer. Keep the Zucchini ready into a mixing bowl, in the refrigerator while you make the dressing.

Grind together Garlic, Pepper, Cashews and 1 tbsp EVOO (Olive Oil) until smooth. Then add in the Basil leaves, remaining EVOO and Tata Salt LITE to taste. Grind together till smooth. 

Pour the dressing over the Zucchini and toss to combine. Add in the cherry tomatoes. You can also tear up some fresh Mozzarella cheese if you fancy it. Serve immediately!

Let me just start off by saying that this is a healthy dish. Oh, and it has no Butter in it. Allow me to explain.

As I've been constantly pointing out in my previous posts, fats are not bad for our body. In fact, fats are essential for fat loss. There are good fats and bad fats. Healthier fats like Ghee, Cheese, Olive Oil, even organic Butter are actually good for us if we learn to eat smarter. As per Dr. Asif Khan, my nutrition and workout mentor, "fats if used in a good way will increase your HDL levels, also known as the good cholesterol, while decreasing LDL that's the bad cholesterol as well as triglycerides". So, the next time someone asks you to stop eating cheese just because it contains fat, you can ask them to shove it. (Pardon my language, but if you are subjected to statements like those I'm assuming you'd be as frustrated as I get)

This is not the traditional butter chicken, but tastes like one, definitely. I have used Ghee and Coconut Milk in my recipe (don't worry it does not taste like a Coconut overload at all), both organic, and since its Paleo it also calls for free range Chicken, but you can also make this with the normal chicken available at the market. This sLITE change I've made in my life has put me on a new road altogether, and boy am I enjoying the journey! Thank you for, bringing this side out in me, Tata Salt Lite!





Paleo Butter Chicken
Serves 3-4
Takes 1 hour
Adapted from www.myheartbeets.com

Ingredients:

For the marinade:

500 gm Chicken (I used chicken on the bone. You can also use boneless thighs)
1 tsp Garam Masala Powder
1 tsp Red Chili Powder
1 tsp Dhania Jeera powder (coriander-cumin)
1 tbsp Lemon Juice

For the Curry:

1 tbsp Organic Ghee
2 large Onions, finely chopped.
250 gm Tomatoes, Puréed. You can also use canned tomatoes like I did.
1 tbsp Ginger Garlic Paste
1 tsp Kashmiri Red Chili Powder
1 tsp Dhania Powder
1 tsp Garam Masala Powder
1/2 to 3/4 can of Full fat Coconut milk. (400 to 500 ml if you're making it at home)
A pinch of Kasuri Methi
Tata Salt LITE, to taste.

For tempering (tadka):

1/2 tbsp Organic Ghee
6 cloves of garlic, finely chopped
1/2 tsp Kashmiri Red Chili Powder

Method:

Mix all the ingredients for marination and keep them refrigerated for 30 minutes.

Meanwhile, heat up a pan with Ghee, on medium high. Add in the Onions and fry them on a medium to medium low flame, until dark brown. This will take about 15 minutes on a  medium low flame.

Add in the ginger garlic paste and give it a stir. Add in the Chili powder, dhania powder and Garam masala, turn the flame to low and let the masalas bloom for a minute.

Add the marinated Chicken and toss to incorporate. Pour the tomato purée, and cook for 15 minutes with the pan half covered.

Keep the flame on low, add in the Coconut Milk and Kasuri Methi. Season with Salt, remember to adjust the salt content if you're using canned tomatoes and also remember that there is already salt in the Chicken that's marinated. Let it go for a few more minutes on simmer, about 3 minutes.

In another small pan, heat up the ghee for tempering. Add in the garlic and fry till it starts turning golden. Turn the flame off and add the Kashmiri Red Chili powder. Swirl it all together and pour over your ready Paleo Butter Chicken.

Garnish with Coriander leaves and a drizzle of Coconut Milk. Enjoy!

Note: you can also serve this with Paneer instead of Chicken. That would make a pretty nice Paneer Makhni! No need for Marination in that case, just add normal fresh Paneer.

 
Ever since I've made this switch to leading a fit lifestyle, I spend a little time every day researching recipes online on how to use ingredients more effectively. Just while browsing, the other day, I found this recipe and I decided to give it a try. It tastes quite amazing, and makes for a great pre or post workout snack. These little babies are super light yet keep you full for a considerable amount of time. Each muffin is a mere 95 calories, and you can make it better by smearing a spoonful of Nutella over it if you really feel like taking it to the next level.

I have to admit, these are not the best looking, best textured muffins you may have had, but they are a SLITE change that go a long, long way! These do not keep very well, due to the Bananas. But for all you know, they're gonna be over in no time anyway!




Gluten Free Sugarless Muffins
Makes 12
Takes 1 hour
Inspired by Ambitious Kitchen

Ingredients:

1.5 cup Gluten Free Oat Flour ( just blitz your gluten free oats in the blender until fine)
1 tbsp Baking Powder
1/4 tsp Baking Soda
1/4 tsp Tata Salt Lite
1 scoop Zero carb Whey powder (optional)
1 tsp Cinnamon Powder
1 tsp All Spice Powder
A handful of Walnuts, chopped. (Optional)
2 very ripe bananas, mashed
1/2 cup Greek yogurt
1/4 cup Honey
1/4 cup Date syrup (can be substituted with honey)
2 Egg Whites
1 tsp Vanilla

Method:

Preheat the oven to 200C/400F

Mix the Oat Flour, Baking Powder, Baking Soda, Cinnamon, All Spice, Whey, Tata Salt Lite and Walnuts in a mixing bowl.

Mix the Bananas, Greek Yogurt, Honey, Date Syrup, Egg Whites and Vanilla. I used a blender for this.

Add the wet ingredients to the dry and mix to incorporate. Spoon into 12 Muffin Moulds. Bake for 10-11 minutes!

Enjoy the guilt free indulgence!

How many people have asked you to steer clear of rice if you wanted to be healthy? How many people went "Chawal mat khana, Roti pel lo"? Well, I have a lot to say to those people, about rice, but I'm going to save it for another post. Meanwhile, Brown Rice is a super food you cannot miss out on. Not only is it high in Fiber, Brown Rice is also rich in Magnesium that contributes towards healthy and stronger bones, along with Calcium, of course. It also helps with contraction of muscles and strong teeth. Brown Rice needs to be soaked before cooking, just so that it would absorb the moisture and not have a bite to it (unless you like it that way).






Load your body with this super simple complex carb rich in glucose, and do not forget to use low sodium Tata Salt Lite to make it even better! I must say, I am delighted that I am getting the chance to share so many healthy recipes with you guys and the driving force behind is the campaign by these amazing guys that urges us to make a SLITE change in our lives. A little goes a long way!

Brown Rice Pulao
Serves 2
Takes 20 minutes

Ingredients:

1 medium Onion, sliced.
1 tbsp Ginger Garlic Paste
3/4 Cup Brown Rice
1.5 Cups Water
1 tsp Cumin Seeds (jeera)
A pinch of Asafoetida (heeng)
1 tbsp Ghee, you can also use Canola Oil.
A handful of mixed vegetables. I used Cauliflower, Carrots, Beans and Peas
10 Raisins
Tata Salt Lite, to taste
1 tsp Red Chili Powder (add more if you like it spicy)
1/2 tsp Garam Masala Powder

Method:

Soak the rice in water for 30 minutes.
Heat up a pressure cooker on medium. Add Ghee/Oil.
Add in cumin seeds and asafoetida followed by Onions. Sauté till translucent.
Turn the heat to medium high, add in the mixed veg and ginger garlic paste. Mix to combine. Now add in the Red Chili powder and mix for 1 minute.
Give the brown rice and water mixture a stir and pour it into the cooker. Season with salt, and add raisins and garam masala. Mix everything well and cook for 2 to 3 whistles (or how much ever long it takes for normal rice to cook in your pressure cooker).
Open the cooker after 20 minutes of turning the gas off, and fluff the rice with a fork.
Serve hot, with chilled Yogurt!

Bon appetite!

I'm so grateful that Tata Salt Lite actually gave me the opportunity to speak for the cause, since I had been going through a writers block for the longest time. Since leading a fit and healthy lifestyle is a choice that I have made, this bodes well for me as well as my readers (I hope!) these little changes actually make a big difference in our lives. You can totally avoid the sodium loaded French fries when you go out to eat and opt for the humble baked potato without salt, and sprinkle your own low sodium salt on it as required. I have noticed that I am able to click better selfies, my clothes fit better, and I feel less lethargic when I keep my sodium intake in check. Of course, it's a little bit of everything like I always say. Eating healthy, working out and keeping your water intake and nutrition in check.

To tell you a little bit about what Paleo is, Paleo is short for Paleolithic lifestyle. I am not going to call it a diet, because it isn't. It's a lifestyle. We eat what our ancestors ate in the Paleolithic times. I have what you call a semi Paleo lifestyle, what with the food writing and everything else. But it does help me make an informed decision about what I'm eating. If you're interested, Google it right away!

Since couscous is a refined carb, I used Cauliflower as couscous for this recipe since its unrefined and is more nutritious, and also easier to digest for our body. I make this recipe so often that it is a house favourite! The gentle crunch of the cauliflower, the sweetness from the raisins, the saltiness from the olives and the smokiness from the chili flakes makes this a perfectly balanced treat!







Cauliflower Couscous
Serves 2
Takes 15 minutes
Recipe credit: watched on food network

Ingredients:

250 gm Cauliflower florets
1 shallot, finely chopped
1 tbsp Lemon Juice
5-6 Olives, roughly chopped
Mixed nuts, roasted on a pan. I used almond and pistachio slivers
15 Raisins/ Cranberries
Tata Salt lite, to taste
1 tsp Chili flakes
A handful of chopped coriander
1 tbsp Olive Oil
Extra Virgin Olive Oil, to drizzle on top

Method:

Pulse the cauliflower florets in a blender till they resemble the texture of couscous.

Heat a pan on medium high, add oil. Start with the shallots and chili flakes and give them a minute till they are sweet and translucent. Add in the cauliflower and sauté for 2 minutes.

Season with Tata salt lite, and sprinkle some water over the cauliflower. Cover the pan and turn the heat to low. Let it cook for 2 minutes. Lift the lid and give it a good mix.

Transfer to a plate and top with the nuts, olives, lemon juice, raisins, coriander and drizzle generously with extra virgin olive oil. You can add anything else you like, for example cumin powder, sumac, even grilled Apple would taste great!

Let me know how you like this!

image credits: Google Images

 Do you guys remember those badges that came with Herbalife? "Lose Weight Now, Ask Me How", they said. I may have tried close to every fad diet on the planet before coming to an informed and practical conclusion that there are no short cuts to fitness. Everything is long term, and one needs to modify their lifestyle and stick to their routine. Here are the top 10 myths on my list about fitness and eating!

1. You cannot workout while on your period: This is one of the most common (and irritating) myths ever. An intense cardio workout can help you beat the period pain as well as reduce the flow making your life easier. All the hormones that are released as soon as we start PMSing are actually beneficial for an amazing workout. If you are a lifter, you will notice that you can actually lift heavier weights during this time of the month! And to think of it, you probably won't feel all that guilty about that huge slice of chocolate cake you rightfully devoured!

2. You need to starve yourself to lose weight: Let me start by saying that 'losing weight' is actually the wrong term. You wanna lose fat. We need to be more aware about muscle weight and fat weight. Losing pure fat from the body is the best way to get leaner and fitter. I know many people who go on water diet, juice diet, the infamous General Motors diet, Atkins and what not, but the fact is that the lesser food your body gets, the more fat it stores thinking that you're probably starving. It saves fat as a viable source of energy in case you have to starve for days together. If you want to lose fat, you have to eat often. Think about 8 small meals a day. This way your metabolism will also be better.

3. Weight lifting makes women bulk up: No, people. Women are designed to look a certain way, and weight lifting will only make us leaner and fitter. I know women who are heavy weight lifters yet petite. If you do want to bulk up, there is another way to go about it. But the gist is that naturally you will not bulk up if you lift weights. Weight lifting also comes with an after burn which means you actually burn way more calories than your normal cardio routine, up to 24 hours after exercising that particular muscle group.

4. Fats are bad for your health: I should have probably put this one up as the number one myth. People avoid Oil, Butter, Ghee, Cheese like the plague - but get this right, to lose fat, you need to eat fat. The good fats that come from dry fruits are essential for the body. Think about Extra Virgin Olive Oil to drizzle on top of your salads (never cook with extra virgin olive oil, it is poisonous when heated). Ghee is an excellent lubricant for our joints and is great for health. Of course, all these must be consumed in limited amounts and not as an overdose.

5. Fat Free food means no calories: Fat free labeled foods probably contain more calories than the full fat versions of many boxed products, if not equal. The fat that is removed from these foods is often replaced with Sugar, and that is the worst kind of overload you want to be putting inside your body. We must make it a habit to read the nutritional content of whatever we purchase from the stores, and check how many grams of what it has. Oftentimes you can see that foods say they are low carb, let's say they have 4 grams of carbohydrates but check the line below it for how much of those 4 grams is derived from sugar, and you will be shocked. This fat free marketing gimmick is truly shameful!

6. Slimming Pills aid weight loss: The next time you see a slimming pill ad on TV, please switch the channel. They must be taken under medical supervision and only if nothing else works in the favour of your fitness goals.

7. Margarine is healthier than Butter: I am tired of watching my loved ones lean over to a "lite" spread over the real butter, just because they think it is healthier. While Margarine may have fewer calories than butter, it is high in trans fats which are very harmful for the body. You're better off eating the real deal!

8. Eating Fruits after a meal is a good habit: Another common mistake in today's households that is causing far more harm to our health than we can imagine. Consuming fruits immediately post dinner or lunch is very bad for the health. Fruits are high in natural Sugars that instantly convert into triglycerides if consumed immediately after a meal. The ideal time to eat fruits is as your first meal, as soon as you wake up, since the body needs a sugar hit after all that repair mechanism it went through all night while you were sleeping. If you'd like to consume fruits during a day, have them as a meal on their own, 2 hours after you have had your previous meal.

9. Carbohydrates are bad for health/fat loss: Carbohydrates come in two forms. Refined and Unrefined. The Refined carbs are the ones laden with Sugar (Refer No.5 above) and must be avoided by all means. If not avoided, they must be consumed in limited quantities. The Unrefined carbs are actually good for health. These include fruits and vegetables, which are rich with fiber, minerals and antioxidants and must be consumed on a daily basis.

10. Vegetarians do not get adequate protein as they do not eat meat: This is not a fact. Vegetarians do need to consume a wide variety of legumes, peas, beans, whole grains, nuts, seeds and soy to make up for it, but that definitely does not mean they lack in protein!

This wonderful initiative was started by Max Bupa health insurance, who has taken it upon themselves to educate the world, and go around busting myths and make everyone's life easier. You can check out their website http://www.allfactnomyth.com/ where all the queries are updated in real time. Their very cute mascots Sathya and Mythya tell us why Health Insurance is a necessity these days, and I couldn't agree more with them. Seriously guys, there is no use of anything if one is not covered for health. They have made some really cool videos as well, you can have a look at one of them right here!

That was my list of 10 myths. Do you have any? I'd love to know! Do leave me a comment!