Vegan Smoothie Bowl

Vegan smoothie bowl.
A dairy free and gluten free smoothie bowl for breakfast. And also sugar free. So diabetic and weight watchers both can enjoy it.
Easy to make, filling, healthy and delicious. A perfect breakfast option. With all the goodness and taste of banana, oats, almond, raisins, dates and coconut and the crunch of walnut and pomegranate.

I have used banana but you can use strawberry or any fruit of your choice. You don’t need any sweetener because raisins, banana and dates give enough sweetness to your smoothie bowl.
Sending this post to 180 #Foodiemonday bloghop theme is #Lowcalorie food.

This week I have suggested the theme. Read my fellow blogger’s posts to get many more low calorie food recipes.

This smoothie is perfectly sweet and delicious but if you like less sweetness in your smoothie then you can reduce the amount raisins and dates. You can dry roast the oats if you want. I didn’t.

Recipe

Oats – 1/4 cup

Banana – 1

Coconut milk – 1/4 cup or as require

Fresh coconut – 2 tablespoon, chopped

Almond – 5

Date – 2, pitted and chopped

Raisins – 2 tablespoon

Walnut, raisins, pomegranate and banana pieces for topping

Method

1. Peel and chop the ripe banana.

2. Soak the almonds in hot water and peel when cool.

3. Soak the raisins in water.

4. Grind the oats. You can dry roast the oats before grinding if you like.

5. In a blender blend ground oats, chopped coconut, chopped dates, peeled almonds, soaked raisins, chopped banana and 1/4 cup coconut milk. Blend into a smooth mixture.

6. Pour the mixture into a bowl. You can add 1/4 cup more coconut milk if you want your smoothie consistency thin.

7. Top with banana slices, raisins, walnut and pomegranate arils.
Enjoy the delicious and healthy smoothie bowl. Stay healthy stay happy

Notes

1. You can use strawberry or any fruit of your choice instead of banana.
2. If you don’t like oats then dry roast the oats before grinding.

If you tried my recipe, you can share your food pictures with me in the social network sites by using hash tag, #batterupwithsujata
I would love to see your creations.

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Multigrain Bread And Peanut Butter

Multigrain bread and homemade peanut butter.
I love the aroma of freshly baked bread. A bread made with Whole wheat or atta, soyabean, sorghum or jowar, pearl millet or bajra flour and flax seed powder.
If you can make your bread at home with healthy ingredients then why to use store bought bread with harmful chemicals.

Your daily bread could contain cancer-causing chemicals, including Potassium Bromate and Potassium Iodate, substances that are banned in many countries, but not in India due to slack food regulations, warns a new report released by the Centre for Science and Environment.
In 1999, the International Agency for Research on Cancer (IARC) classified Potassium Bromate as possibly carcinogenic (cancer causing) to humans.
Source

So try to avoid store bought bread and make your own bread at home with healthy ingredients.
You can get some more bread recipes here. Click on the names to get recipe

Whole wheat bread

Cheesy bread

Oats, flaxseed whole wheat bread

Focaccia with whole wheat and soya bean flour

Bread making is not so difficult. Just don’t be impatient. Have some patience to knead the dough well till soft and elastic and give time to rise the dough. And feel the excitement and joy of making your own bread from scratch.

I have used soyabean flour, sorghum or jowar flour and pearl millet or bajra flour. You can use any flour of your choice, like ragi or finger millet, corn, oats powder etc.

Recipe

Whole Wheat flour or atta – 1 cup

Soyabean flour – 1 cup

Sorghum or jowar flour – 1 cup

Pearl millet or bajra flour – 1/4 cup

Flax seed powder – 3 tablespoon

Milk powder – 3 tablespoon

Dry yeast – 1 & 1/2 teaspoon

Salt – 1 & 1/2 teaspoon

Sugar – 1 tablespoon

Oil – 2 tablespoon

Vinegar – 1 & 1/2 tablespoon

Warm water – 1 & 1/4 cup

Sesame seed to sprinkle

Method

Mix sugar and yeast in 1/4 cup warm water. Water should be warm not hot. Stir well and cover. Keep in a warm place for 15 minutes.

In a large bowl mix all the flour, flax seed powder, milk powder, salt, oil and vinegar. Mix and add the yeast mixture.

Add warm water and knead a soft dough. You have to knead it really well. Knead for at least 7-8 minutes. It will be a sticky smooth dough. If you feel your dough is too sticky you can add little more flour. Place it in a greased bowl. Smear with oil. Cover loosely with a kitchen napkin. Keep it in a warm place for 2 hours. I have kept it in the oven.

After 2 hours take out the dough. It will be double. Punch down the dough.

Spread some flour on a flat surface. Knead the dough again. You can add little more flour if require. Knead well and smear with oil. Now it will be not sticky but a stretchable soft dough.

Make it flat with the help of your oil greased palm. Roll it from one side to make a loaf. Press the sides and place in a greased loaf pan. Press the sides gently.

Brush little water over it. Or level with your wet fingers.
Sprinkle little sesame seeds all over it.
Again place in a warm place for 1 hours more or until doubled.

Preheat the oven at 180° for 10 minutes.
When preheated place the loaf pan in middle rack and bake for 30 minutes or until the colour becomes golden brown.

Your homemade healthy multigrain healthy bread is ready. Don’t try to slice it when hot. It may be crumbled.
Let it cool down completely. Slice them and toast. These breads are taste best when toasted. Spread butter or jam. I like these bread with thick layer of homemade peanut butter.
Or make sandwiches with the stuffings of your choice.

For peanut butter

Dry roast 1 cup peanut. Let it cool down. Remove and discard the skin. Grind it with 1/4 teaspoon salt. I have used sea salt. Use your dry grinder to grind. When it becomes coarse powder. Stir with a spoon. Grind again for few seconds. Stir and repeat the process till the peanuts release oil and become a paste like consistency.
Delicious peanut butter is ready. Store it in a airtight jar and keep in refrigerator for later use.

Notes

1. You can use any flour of your choice, like ragi or finger millet, oats powder, corn etc.

2. You can use warm milk instead of water.

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Oats With Poppy Seeds And Mustard 

Oats with poppy seeds and mustard.

Do you like oats for your breakfast? And bored with regular overnight oats or oats porridge?

This time try this healthy oats in a delicious and different way. Make it with poppy seeds and mustard. A delicious way to enjoy healthy oats. You can get many more oats recipes here.

Oats Are Incredibly Nutritious.

Oats are among the healthiest grains on earth.

They’re a gluten-free whole grain and a great source of important vitamins, minerals, fiber and antioxidants.

Studies show that oats and oatmeal have many health benefits.

These include weight loss, lower blood sugar levels and a reduced risk of heart disease.

Whole Oats Are Rich in Antioxidants, Including Avenanthramides. …

Oats Contain a Powerful Soluble Fiber Called Beta-Glucan. …

They Can Lower Cholesterol Levels and Protect LDL Cholesterol From Damage.

Source

Recipe is very easy. I have tried oats with some special spices of Bengal. And everyone loved the taste.

Recipe

Oats  – 1 cup
Poppy seeds  – 2 tablespoon
Green chillies – 2
Mustard powder  – 1 teaspoon
Salt to taste
Turmeric powder – 1/2 teaspoon
Red chilli powder – 1/4 teaspoon
Dry red chilli – 1
Mustard oil – 2 tablespoons
Water – 1 and 1/4 cup

Method

Soak poppy seeds in hot water or microwave with little water for 1 minute on high power.

Let it cool and grind with green chillies. Make a smooth paste.

Soak mustard powder in 2 tablespoons water and keep aside.

Heat oil in a nonstick pan. When the oil reached smoking point fry the dry red chilli. Remove from oil and keep it aside.

Now in same oil add poppy seeds and green chilli paste.

Saute and add salt, turmeric powder and red chilli powder. Stir continuously. Saute till the mixture dried up and leaves the sides.

Add soaked mustard powder, oats and water. Mix well and cook until the mixture dried up completely. You can also add chopped cilantro or coriander leaves if you like.

Switch off the flame.

Garnish with fried red chilli, coriander leaves and green chilli.

Serve hot.

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Mango Pomegranate Overnight Oats Parfait 


Mango pomegranate overnight oats  parfait.

Sharing my today’s healthy, delicious and easy to make breakfast.

You don’t need to cook anything so perfect for this hot weather. Just arrange everything in a glass or jar and keep in refrigerator at night.

Enjoy chilled delicious filling and healthy parfait next morning.

Sending this post to 102nd #Foodiemonday bloghop theme is fireless cooking.

I think its a best option for a fireless cooking breakfast.

I have used mango and pomegranate in this parfait. But you can use any fruits of your choice or whatever you have in your pantry.

Instead of shredded almond you can sprinkle cashew, tutti fruity, raisin, cherries, walnut or any dry fruits to make your parfait yummy and beautiful.

Recipe 


Oats – 1/4 cup

Yogurt – 1/4 cup

Honey – 2 teaspoon or to taste

Pomegranate seeds – 1 small pomegranate

Mango – 1 peeled and diced

Walnut and shredded almond to sprinkle over the parfaite

Method 


Peel and remove the seeds of the pomegranate.

Peel and chop 1 mango.

In a bowl mix oats, yogurt and honey. You can add a pinch of cinnamon powder too.  If you don’t like yogurt use milk, almond milk or soya milk instead. I have used homemade yogurt.  If you like less sweet add only 1 teaspoon honey. Taste and add more honey if you want. I have used 2 teaspoon. Mix well.

Take a jar or a glass.

Pour half of the oats mixture.

Place chopped mango over it. Then sprinkle some pomegranate seeds.

Pour remaining oats mixture over it.

Again place chopped mango and pomegranate seeds over it.

Sprinkle shredded almond and pistachio over it. Drizzle some chocolate sauce if you like.

You can sprinkle cashew, tutti frutti, raisin, cherries, walnut or any dry fruits of your choice to make your parfait yummy and beautiful.

Serve and enjoy this delicious, healthy and colourful parfait on your breakfast table.

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Beetroot Appe 

Beetroot appe

Appe or kuzhi paniyaram is a popular breakfast dish from South India, made of steaming batter.
Traditionally made from pulses and rice using a mould. It can be made sweet and spicy both.
You can make it with very few ingredients and enjoy as a healthy snack.

An ideal appetizer for health watchers and kiddos.

This appe is made of beetroot. Which is low in fat. Full of vitamins and minerals and packed with powerful antioxidants. And it contains potassium, magnesium, iron, vitamins A, B6 and C, folic acid, carbohydrates, protein, antioxidants and soluble fibre. Not only that beetroot nutrition can also make your skin glow.

I have added flax seed powder in it. Flaxseeds have so many health benefits. Flax seeds or linseeds are rich source of  Omega-3 essential fatty acids, good fats that have been shown to have heart-healthy effects. It also have micronutrients, dietary fiber, manganese and vitamin B1.
It could help you improve digestion, reduce sugar cravings, fight cancer, lower cholesterol, promote weight loss, balance hormones and give you clear skin.

Now here is some more health benefits of beetroot.

Beetroot can reduce stroke, heart attack and blood pressure. Its best antioxidant, skeletal health provider so makes the bones stronger, controls the cholesterol, boost immune system and can produce new blood cells, very good energy provider, controls blood sugar, low calorie so helps in weight loss.

Diseases like colon cancer and liver cancer can be prevented if beetroot is consumed regularly.

It detoxify the blood, reduces early signs of aging and provides healthier skin by cleaning the blood. And its good for hair too. Its helps in maintaining the thickness of hair and gives them a healthy shine.

Source

I have already shared some more appe recipes

Semolina and flatten rice appe

Roasted gram or sattu appe  

Semolina and lentil appe  
Sprouts and oats appe

This post is going to be a part of 75th #Foodiemonday bloghop theme #bite-sized food. My contribution is this super healthy and delicious beetroot appe with Semolina/suji, flax seed powder, rice flour, oats and spices.

Recipe 



Semolina- 1/2 cup

Oats powder- 1/2 cup

Rice flour- 1/2  cup

Flax seed powder- 2 tablespoon

Beetroot- 1 ( grated)

Green chilli- 2-3 ( finely chopped)

Green coriander leaves – handful (finely  chopped)

Curd – 1 cup

Ginger- 1″ piece ( grated or paste)

Lemon – 1/2

Cumin powder- 1 teaspoon

Garam masala powder- 1/4 teaspoon

Chat masala powder- 1 teaspoon

Salt- to taste

Baking soda- 1/2 teaspoon

Onion- 1 chopped ( optional)

Curry leaves- few chopped

Mustard seeds ( rai) -1/2 tsp

Oil for cooking

Frozen peas – as require
Water as require

Method 


In a bowl mix semolina, oats powder, flax seed powder, rice powder, curd, salt, spices, green chilli, coriander leaves, grated beetroot, ginger,  chopped onion and lemon juice. I didn’t use onion. Add enough water to get an idli batter consistency.

Heat  1 tsp oil in a pan, add mustard seeds and curry leaves. Let the mustard seeds crackle. Mix it into the batter. Mix well. Keep aside for half an hour.
Add baking soda in the batter. Give a good stir.

Heat the appe pan and put little oil in the holes. Drop 4 – 5 frozen peas in each holes. Pour a spoonful of batter in each mould, cover the pan and cook on low medium flame.

Cook till the outer surface becomes light brown and then turn appe upside down to cook the other side uncovered.

Serve hot with any chutney or sauce. Enjoy the spicy yummy appe in breakfast or as a snack.

Semolina And Lentils Appe


Semolina and lentil appe.

Appe or kuzhi paniyaram is a popular breakfast dish from South India, made of steaming batter.

Traditionally made from pulses ando rice using a mould. It can be made sweet and spicy both.

You can make it with very few ingredients and enjoy as a healthy snack.

I have already posted some appe recipe. And I love these cuties. One more instant appe recipe with lentil, a powerhouse of nutrition.

Our this week’s #Foodiemonday #bloghop theme is South Indian breakfast.  My contribution is this healthy, yummy and easy south Indian breakfast appe.

You don’t need to ferment the batter overnight. A very quick and easy way to make a healthy and delicious breakfast.

I have made it without onion garlic but you can use onion garlic too if you like.

Recipe 


Semolina/suji – 1 cup

Curd – 1 cup

Moong dal or split green gram – 1/4 cup

Masoor dal or split red lentil – 1/4 cup

Rice flour – 1/2 cup

Cilantro – handful chopped

Green chilli – 1 – 2 or as per your spice tolerance, finely chopped

Ginger – 1 inch piece grated

salt to taste

Lemon juice – 2 teaspoons

Cumin powder – 1 teaspoon

Chat masala powder – 1 teaspoon

Baking soda – 1/2 teaspoon

oil – little for frying the appe + 2 teaspoons

Rai or mustard seed – 1/2 teaspoons

Curry leaves – few chopped

Method 
Soak the lentils for 2 hours or overnight and grind into a smooth paste.

Mix semolina and curd in a large bowl.

Add ground lentils with semolina/suji batter. Add rice flour,  salt, cumin powder, chopped cilantro, green chilli, grated ginger, chat masala and lemon juice. Mix well.

Make a semi thick batter. Add little water if require. Mix well. Keep aside for 1/2 an hour.

Heat the oil in a small pan, add mustard seeds, let it splutter. Add chopped curry leaves saute for 1 minute. I have dried curry leaves so I have crushed them with hand. Add the tempering to the batter and mix well. If you want to use onion garlic add 1 finely chopped onion and 1 teaspoon garlic paste in the batter.

Add soda and give a good stir.

Heat the appe pan and  grease it with little oil. Pour a spoonful of batter into each mould. Cover the pan with lid and cook on low flame till it becomes golden brown.

Now turn the appe upside down. Cook uncovered till becomes light brown.

Its ready. Serve hot with any sauce, coconut or peanut chutney. For peanut chutney recipe click the link below.

https://batterupwithsujata.wordpress.com/2015/10/03/peanut-chutney-or-dip/

Barnyard Millet Fried Idli 


Barnyard millet fried idli. One more easy healthy and delicious recipe for fasting people. 

Barnyard millet is not only used in fasting these gluten free barnyard millet is highly nutritious. These millets are more nutritious than rice and wheat. These are rich in vitamins, protein, minerals, calcium, iron etc. 

Because of gluten free and low glycemic index its suitable for those people who are allergies or intolerance of wheat. Barnyard millet is good for diabetic and perfect for weight loss.

I have used this millet to make idli. Didn’t use fruit salt so it is not super soft like normal idli but after shallow frying with spices it is delicious. Fasting or feasting its a healthy option for breakfast.

Recipe 



Barnyard millet or sama chawal – 1 cup 

Tapioca sago or sabudana – 1/2 cup 

Rock salt or sendha namak to taste

Mustard seeds or rai – 1 teaspoon 

Cumin seeds – 1/2 teaspoon 

Curry leaves – 10 – 12

Lemon – 2 

Baking soda – 1/2 teaspoon

Green peanut chutney – 2 – 3 tablespoon 

Water chestnut flour if require 

Clarified butter/ghee or oil – 2 tablespoon 
Coriander leaves – handful chopped 
Dry red chilli – 1 – 2

Method 



Soak barnyard millet and tapioca sago separately overnight. 

Next day drain the water and grind. Don’t add water. You don’t need water to grind tapioca sago or sabudana. But for millet or sama chawal use very little if require. 

Mix both. Add rock salt and keep aside for 1/2 an hour. Now stir well. The batter should be thick but pouring. If your batter is runny add some water chestnut flour or singhara atta. I have used 2 – 3 tablespoon. You can use more if require. 

Grease the idli moulds with ghee/clarified butter or oil. Mix 1/2 teaspoon baking soda with the juice of 1 lemon. Add in the batter. Give a good stir. Fill 3/4 with the  batter and steam for 6 – 7 minutes. I have made it in microwave. 

Demould the idli. Cut them into  4 pieces. 

Heat 2 tablespoon oil in a pan. Add rai or mustard seed and cumin seeds. Let it splutter. Add the curry leaves and dry red chilli. Saute for few seconds. Colour of leaves shouldn’t change. 

Add the idli pieces. And rock salt. Mix well. Fry for few minutes. Add the green peanut chutney and switch off the flame. Squeeze 1 lemon over it and mix well. 

Taste and adjust the seasoning. You can add more chutney if you like. For chutney recipe check out my previous post Pan fried cutlet with potato and barnyard millet. 

Add chopped coriander leaves. Serve hot with green chutney and Tamarind/imli chutney. 
Happy Navratri. Happy Fasting.