Dubki Wale Aloo

A Mathura street-food favourite, this spicy, thin potato curry gets its character from crushed potatoes and aromatic whole spices.

Ingredients

500 gm potatoes, boiled and roughly crushed

2 tbsp mustard oil

1 tsp cumin seeds

1 tsp fennel seeds

¼ tsp hing

½ tsp fenugreek seeds

3-4 dried red chillies

2-3 green chillies, slit

1 tsp coriander pdr

½ tsp turmeric pdr

1 tsp Kashmir red chilli pdr

½ tsp amchur pdr

3-4 cloves

5-6 black peppercorns

1 black cardamom, lightly crushed

2 tbsp fresh coriander, chopped

Salt to taste

Method

Roughly crush the boiled potatoes, keeping some pieces chunky.

Heat mustard oil in a pan. Add cumin, fennel, fenugreek, cloves, pepper, black cardamom, hing and dried red chillies.

 Add green chillies and the powdered spices. Stir briefly.

Add the potatoes and mix gently, coating them with the spices.

Pour in enough water to make a thin, flowing gravy.

Bring to a boil and simmer for 10-15 minutes.

Add amchur and fresh coriander before serving.

Tip: The curry should be thin and flavourful rather than thick. Serve hot with  poori/ roti/ dosa.

 

 

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How to Add More Greens to Your Meals Without Really Trying, According to Dietitians

 Key Takeaways

Simple salad swaps like slaws, soups, pasta sauces, and smoothies can help increase your veggie intake without changing your routine.

Regularly eating leafy greens has been linked to better heart health, improved digestion, and slower cognitive decline.

Blending or stirring greens into meals makes them easier to enjoy. Techniques like wilting, blending, or chopping finely help greens disappear into familiar dishes.

 

Salads are nice, but eventually, they can start to feel repetitive. Fortunately, there are other clever ways to get your daily serving of greens, and the extra effort is sure to pay off: Leafy vegetables like spinach, kale, and arugula contain fiber, vitamins, antioxidants, and some even have small amounts of plant-based protein.

We asked registered dietitians for low-effort ways to work more greens into your routine, and why doing so is important from a health standpoint. From blending into smoothies to layering into pasta, here are simple ways to add more greens to your meals without trying too hard. 

Make a Cabbage Slaw 

 

Yes, we know salads are often the first place people start when trying to eat more greens, and you don't need to ditch them entirely. If you are looking to change it up, it helps to branch out and vary both the greens and the format. For starters, think beyond leafy bowls and try crunchy, make ahead cabbage slaws instead.

“ Cabbage is a great way to get greens into your diet because you can do it by the way of slaws,” says a culinary medicine dietitian . “With that, you’re getting vitamin C, antioxidants, and loads of fiber. Additionally, cabbage is very affordable, and it stays well in your refrigerator for a long time.”

The health benefits don’t stop there: Research suggests cabbage and other Brassica vegetables contain plant compounds (glucosinolates and polyphenols) that help reduce oxidative stress and promote overall immune health.

If slaw isn’t your thing, try finely shredding cabbage into a savoury Japanese cabbage pancake for a more subtle way to add this green to your meals.

Add Greens to Soups

 

The next easiest way to infuse greens into your meals is to add a handful of  spinach to any soup right before serving. “It wilts quickly, adds basically no flavor, but brings a lot of additional nutrients,” says Ashley Kitchens, MPH, RD, a plant-based registered dietitian and founder of Plant Centered Nutrition. This works especially well in brothy soups lentil-based stews, and even blended soups where the greens practically disappear.

Spinach is a powerhouse ingredient, but Sublett prefers kale. “Putting kale in your soups is a great source of insoluble fiber,” she says. “This kind of fiber is great for GI health and will keep you regular. Kale also contains lignin, which helps reduce the time it takes for food to digest. Add it to any of your favorite soups. It’s pretty versatile!”

Both dietitians pointed to research showing that regular consumption of dark leafy greens, such as spinach and kale, supports brain health. Eating about one serving each day, which naturally contains nutrients like lutein and folate, has been linked to slower cognitive decline as you age.

Mix Them Into Pasta

 

 If salads or soups aren’t appealing, folding greens into comfort foods you already enjoy is another easy way to increase your intake. “As a pasta meal, greens can be incorporated directly into the sauce rather than served on the side, making them almost unnoticeable in the final dish,” says a registered dietitian, food scientist. “One example is a creamy coconut-based pasta sauce made by wilting large amounts of kale and spinach with coconut milk, garlic, ginger, and other aromatics, then blending everything into a smooth sauce before tossing it with pasta.”

Eating something like pesto pasta  more often boosts your vegetable intake without feeling restrictive, and that can pay off in the form of better long-term health. “Diets rich in vegetables are consistently associated with lower blood pressure and better overall health outcomes,” Pallian adds. “Incorporating greens into familiar meals, like pasta, is a practical and enjoyable way to increase intake and support long-term dietary quality.”

Try a Green Smoothie 

 

If you want to mask the flavor almost completely, greens can be blended into a smoothie. “This might look like a spinach smoothie with kiwi, mint, avocado, apple, cucumber, and coconut water, or a simpler banana-kale version made with milk, banana, and kale,” says an expert. “Pairing greens with naturally sweet or creamy ingredients helps soften the flavor and improve the texture.” 

Even if the smoothie recipe doesn't call for greens, just throw them in anyway. “When I’m making a fruit smoothie, I like to add a handful of spinach or kale, fresh or frozen,” says a dietitian. “You'll never know it's there, and those leafy greens are rich in nutrients that support heart health and reduce inflammation.”

This simple habit can also make it easier to maintain a well-balanced diet. “Regular smoothie consumers tend to eat significantly more fruits and vegetables, and are more likely to meet recommended intake levels,” expert explains.

Stir Greens Into Sauces

 

Blending greens into sauces is one of Kitchens’ favorite ways to add extra greens to a wide variety of dishes, from pizza to curry. “You can chop up spinach, kale, or arugula and stir it into your marinara sauce,” she says. “The greens wilt down and basically disappear into the sauce. So you get the benefits of greens without changing the flavor of your dish.”

Another option is to blend a handful of spinach or kale into a coconut-based sauce for a mango chicken curry. All you do is stir the greens into the simmering coconut milk sauce until wilted, then blend briefly with an immersion blender before adding the chicken and mango. The greens puree smoothly, adding more fiber that even picky eaters will enjoy. 

 

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6 High-Protein Plant-Based Snacks That Aren’t Hummus, According to Dietitians

 Key Takeaways

Plant-based snacks can provide substantial amounts of protein without extra prep. Options like stuffed dates and smoothies also contain fiber and healthy fats.

Edamame, soy milk, and plant-based yogurt provide complete proteins and nutrients associated with improved cholesterol levels.

Small upgrades can significantly boost protein intake. Adding nutritional yeast, hemp seeds, nut butter, or tofu can turn simple snacks into more filling, high-protein options.

 

When you experience an afternoon crash, plant-based snacks can actually be an easy way to boost your protein intake without relying on the same old animal-based options like hard-boiled eggs, Greek yogurt, or protein bars. Hummus is often the go-to, but there are plenty of plant-based foods that contain substantial amounts of protein, alongside fiber, healthy fats, and other nutrients.

We asked registered dietitians to share their favorite high-protein, plant-based snacks that they eat multiple times per week. The best part is that many of these options require little to no prep, or they can be made ahead of time.

 1, Edamame

 

It doesn’t get much quicker or easier than edamame. “Edamame is the most underrated plant-based food, clocking in with nearly 18 grams of protein and 8 grams of fiber per cup,” says Chelsey Amer, RDN, CDN, a registered dietitian and founder of Chelsey Amer Nutrition. “You can easily cook it in the microwave from frozen, or buy shelled edamame from most grocery stores.”

Protein and  fiber are only part of what makes this soybean snack so healthy. “Edamame contains folate and  vitamin K,” says a registered dietitian . Folate and vitamin K both support long-term brain health, with research linking higher intake to slower cognitive decline. Kitchens likes to buy frozen edamame, microwave it, and sprinkle it with a little sea salt.

Peanut Butter Toast 

 

Sometimes those nostalgic childhood snacks are also the most satisfying, especially when they combine protein, healthy fats, and fiber. Peanut butter toast with a glass of plant based milk is one example that checks all three boxes.

“Peanut butter toast with a glass of soy milk is such a satisfying plant-based snack with about 15 grams of protein,” says Amer. “Adding a serving of soy milk to your diet can actually help improve blood lipid levels, specifically decreasing total cholesterol, LDL ‘bad’ cholesterol, and triglyceride levels, while increasing ‘good’ HDL cholesterol levels.”

If you don’t like toast, you can get up to 21 grams of protein by swapping the bread for a rice cake and adding some strawberries and hemp seeds. “Two rice cakes, three tablespoons of peanut butter, a cup of strawberries, and two tablespoons of hemp seeds give you 21 grams of protein,” says Kitchens. “Hemp seeds contain about 10 grams of protein per 3 tablespoons, and have healthy fats, like omega-3s, that support heart health and are anti-inflammatory.”

Popcorn With Nutritional Yeast

There is protein popcorn on the market now, but if you don’t trust all the additives, keep it simple with a basic nutritional yeast seasoning. “If you’ve never heard of it, nutritional yeast is an inactive yeast with a cheesy flavor and a surprising amount of protein and fiber,” says Amer. “With 5 grams of protein per 2-tablespoon serving, this seasoning can be added to popcorn, avocado toast, pasta, and much more to quickly boost the protein content. Even more, nutritional yeast is rich in vitamin B-12, which most plant-based foods lack.”

Soy-Based Yogurt Parfait 

 

For up to 24 grams of protein, you can mix up a parfait, which you can easily make without dairy, believe it or not. “I mix two-thirds cup of plant-based Greek yogurt, half a cup of granola, and a cup of mixed berries,” says Kitchens. “Eating berries regularly is linked to reduced cardiovascular risk factors and improved antioxidant status. This snack provides a combination of protein, fiber, and antioxidants, and it's a snack that actually keeps you full.”

You’ll need a plant-based Greek yogurt at your local grocery store. Fortunately, there are typically several plant-based Greek yogurt options to choose from, but Kitchens prefers Kite Hill. She also prioritizes purchasing high-protein granola with ingredients like almonds and chia seeds. “Create your yogurt parfait by layering yogurt, berries, and granola, starting with yogurt at the base and alternating ingredients,” she says. Bonus: Sprinkle on some hemp seeds for even more protein.

Protein Smoothies

 

Break out the blender: One simple plant-based snack you can make midday is a smoothie. “Smoothies are fully customizable and can be enhanced with protein from a variety of sources based on your diet and nutritional needs,” says Amer. “Add protein from soy milk (8 grams per 1 cup!), silken tofu to make it extra creamy (5-8 grams per 1/2 cup), plant-based yogurt (up to 17 grams of protein per serving, depending on the brand), or a plant-based protein powder (up to 30 grams of protein per serving).”

If you want to make it even more filling, try adding ingredients like chia seeds, oats, or nut butter, which up the protein content even more.

Stuffed Dates 

 

When you’re craving a candy bar, try stuffed dates first. “If you take five pitted dates, three tablespoons of peanut butter, and two tablespoons of cacao nibs, you get 17 grams of protein,” says Kitchens. “Dates provide natural sugar and fiber, peanut butter brings protein and healthy fats, and cacao nibs are loaded with flavonoids, which are linked to improved heart health and blood flow.”6 These are typically bite-sized and also travel well, so they’re an easy option to prep ahead and keep on hand for outings.  

 

 

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10 Easy-To-Make Janmashtami Bhog Recipes- Happy Janmashtami to All

The beauty of a Janmashtami bhog is that it does not have to be an elaborate feast. Many of the most loved offerings are wonderfully simple, built around ingredients such as milk, curd, makhana, nuts, fruits and traditional grains. So, if you are putting together a bhog thali this Janmashtami, these 10 recipes are a good place to start, festive enough for the occasion, but easy enough to make without spending all day in the kitchen.

1. Makhan Mishri ( this one also mentioned earlier)

You cannot really begin a Krishna bhog list anywhere else. This is possibly the simplest offering on the table: fresh white butter topped with mishri, or rock sugar.

or a homemade version, churn chilled malai with a little cold water until the butter separates. Wash and drain it, then serve it with crushed or whole mishri. Add a few tulsi leaves before offering if that is part of your household tradition. The contrast of cool, creamy butter and crunchy sweetness is exactly what makes this tiny dish so satisfying.

2. Dhaniya Panjiri ( this recipe, I've mentioned earlier)

A Janmashtami classic, dhaniya panjiri is made with roasted coriander powder rather than the wheat flour used in some other versions of panjiri. Dry roast coriander powder in ghee until fragrant. Add powdered sugar, roasted makhana, grated coconut and chopped nuts, then mix everything together. A pinch of cardamom brings it together.

It has a wonderfully nutty, aromatic flavour and takes barely 15 minutes to put together. It is also traditionally associated with Krishna Janmashtami celebrations, making it far more interesting than simply adding another sweet to the bhog plate.

3. Makhana Kheer

If regular rice kheer feels too predictable, make it with makhana instead. Roast fox nuts in a little ghee, crush some coarsely and simmer them in full-fat milk until thick and creamy. Sweeten with sugar, add cardamom and finish with chopped almonds and pistachios. Keep some makhana pieces whole for texture. Served chilled, this makes an especially good midnight bhog after the Janmashtami celebrations.

4. Nandlal-Style Peda

Peda is closely associated with the Braj region and the food traditions surrounding Krishna. You do not need a complicated mithai-making setup to make it at home. Cook crumbled khoya on low heat until it becomes slightly golden and fragrant. Add powdered sugar and cardamom only after reducing the heat, then shape the mixture into small pedas once it cools enough to handle.

Press a pistachio or a tiny saffron strand into the centre for a festive finish.

5. Sweet Poha

A simple bowl of sweet poha can make an unexpectedly lovely addition to a Janmashtami spread. Rinse thick poha lightly and let it soften. Toss it with grated coconut, chopped banana, milk and a little jaggery or sugar. For extra flavour, add cardamom and a handful of roasted nuts. Keep the consistency soft rather than wet. It is the kind of humble preparation that reminds you that festive bhog does not have to mean spending hours in the kitchen.

6. Panchamrit

Technically a drink rather than a dish, panchamrit is an essential part of many Krishna Janmashtami rituals. The name refers to its traditional combination of five ingredients. Mix milk, curd, honey, ghee and sugar, stirring gently until smooth. Add a little chopped banana, tulsi or dry fruit only if that matches your family or regional tradition. Make it fresh and serve in small portions. Its creamy, mildly sweet taste makes it a natural accompaniment to the rest of the bhog.

7. Sabudana Laddoo

Sabudana is usually associated with fasting, but it can also be turned into a delicious little laddoo for a Janmashtami spread. Roast sabudana until crisp, cool it and grind it into a coarse powder. Mix with powdered sugar, roasted peanut powder, cardamom and warm ghee. Add a little more ghee if needed and roll into bite-sized laddoos.

The roasted peanut and sabudana combination gives these much more character than the usual flour-based laddoo.

8. Lauki Halwa

Do not underestimate the humble bottle gourd. When slowly cooked with milk, sugar and ghee, lauki halwa becomes silky, fragrant and surprisingly rich. Grate the lauki, squeeze out excess water and cook it until tender. Add milk and simmer until reduced, then stir in sugar, ghee and cardamom. Finish with chopped nuts.

It is especially useful if you want one dessert on the bhog thali that feels homemade rather than store-bought.

9. Fruit Chaat

A Janmashtami bhog does not need to be entirely sweet or heavy. A bowl of fresh seasonal fruit keeps the plate bright and is particularly useful for those observing a fast. Combine banana, apple, pomegranate, pear and grapes, or use whatever is freshest. Keep the seasoning simple with a little roasted cumin and sendha namak if these are permitted in your fasting tradition. Otherwise, serve the fruit plain.

10. Makhana-Mishri Prasad

For the easiest final addition to the thali, roast makhana in a little ghee until crisp and toss it with crushed mishri and cardamom powder. That is it. The makhana stays crunchy, the mishri gives little bursts of sweetness and the cardamom makes it smell far more indulgent than the effort involved.

A Bhog Made With Intention

The most memorable Janmashtami bhog is not necessarily the one with the longest menu. Krishna’s food traditions are deeply tied to milk, butter, curd, grains, fruits and simple homemade sweets, reflecting the pastoral world of Braj that surrounds many of his childhood stories.

So this Janmashtami, whether you make an elaborate thali or simply prepare a bowl of makhan mishri and a small batch of panjiri, the point is the same: food made slowly, offered with devotion and shared afterwards as prasad.

 

 

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Modern Sunth Panjiri Energy Truffles

Traditional Panjiri flavours get a contemporary makeover in these bite-sized truffles. Made with roasted makhana, ragi, nuts, seeds and warming spices such as sunth and cardamom, these treats retain the familiar character of Panjiri while offering a modern presentation.

Makes approximately 20–24 small truffles

Ingredients

For the Roasted Base

Roasted makhana – 1 cup

Ragi flour – ½ cup

Almonds – ½ cup

Cashews – ½ cup

Pistachios – ¼ cup

Melon seeds (magaz) – ¼ cup

Pumpkin seeds – ¼ cup

Flaxseeds, lightly roasted – 2 tbsp

Desiccated coconut – 2 tbsp

Ghee – 2–3 tbsp

For the Spice Blend

Dry ginger (sunth) powder – 1½ tsp

Cardamom powder – ½ tsp

Grated nutmeg – a pinch

Saffron – a few crushed strands, optional

Black pepper – a tiny pinch, optional

For Sweetness and Binding

 Choose one:

8–10 soft Medjool dates, or 12 regular soft dates

Additional warm ghee – 2–3 tbsp, as needed for binding

For Finishing

Roasted makhana powder

Finely chopped pistachios

Toasted pumpkin seed crumble

Dried rose petals

Edible silver leaf, optional

Method

1. Roast the Ragi

Heat 1 tablespoon ghee in a heavy-bottomed pan. Add the ragi flour and roast over low heat for 8–10 minutes, stirring continuously until aromatic. Set aside.

2. Roast the Nuts and Seeds

Roast the makhana separately until crisp.

Lightly roast the almonds, cashews, pistachios, melon seeds, pumpkin seeds, flaxseeds and desiccated coconut until fragrant.

Allow everything to cool slightly.

3. Grind

Pulse the roasted makhana, nuts and seeds into a coarse mixture.

Avoid grinding everything completely smooth—a little texture gives the truffles a more interesting bite.

4. Combine the Ingredients

Combine the roasted ragi flour and coarse nut-and-seed mixture.

Add sunth ( dry ginger pdr), cardamom, nutmeg, saffron and black pepper, if using. Mix thoroughly.

5. Sweeten and Bind

For the date version: Blend the soft dates into a smooth paste and knead them into the warm mixture. Add a little ghee if needed.

For the jaggery version: Add the powdered jaggery and 2–3 tablespoons warm ghee. Mix until the mixture holds together when pressed between your fingers. Add a little more ghee only if necessary.

6. Shape

Take small portions of the mixture and roll them into bite-sized truffles.

7. Finish

Roll the truffles in roasted makhana powder or finely chopped pistachios.

Finish with pumpkin seed crumble, dried rose petals and a small piece of edible silver leaf, if desired.

 

 

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Panchamrit

Panchamrit is traditionally prepared as part of religious and festive offerings, with recipes varying across regions, families and traditions.

Ingredients

Full-fat milk – 1 cup

cow ghee – 1 tbsp

Raw honey – 1 tbsp

jaggery powder – 1 tbsp

Curd – 1 tbsp

Fresh tulsi leaves – 1 tsp

 

Method

In a clean bowl, add the milk and curd. Mix gently until combined.

Add the ghee, honey and jaggery powder.

Stir until the ingredients are evenly combined. Allow the mixture to rest briefly if needed for the jaggery to dissolve.

Add fresh tulsi leaves just before serving.

Serve fresh as part of a festive offering or prasad.

Serving note: Panchamrit is best served fresh. If not consumed immediately, refrigerate it appropriately.

 

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Sablé Cookie Ring

Ingredients

All-purpose flour – 100 g

Butter, softened – 60 g

Icing sugar – 35 g

Cornflour – 10 g

Vanilla essence – ½ tsp

Salt – a small pinch

Almond powder – 15 g, optional

Chilled milk – 1–2 tsp, only if needed

For Decoration

Icing sugar – for dusting

Finely chopped pistachios – 1–2 tbsp

Thin almond slices – 1 tbsp

Edible rose petals – a few

Small edible flowers – as required

Silver sugar pearls – optional

Method

Cream the softened butter and icing sugar until smooth and pale. Do not over-whip.

Add vanilla essence and mix.

Add flour, cornflour, almond powder and salt. Mix gently until a soft dough forms. Add chilled milk only if needed.

Flatten the dough into a disc, wrap and refrigerate for 20–30 minutes.

Roll the chilled dough to approximately 4–5 mm thickness.

Cut out large rounds and remove the centre to create rings.

Place on a lined baking tray and chill for another 10–15 minutes.

Bake at 170°C for 12–15 minutes, or until the edges are lightly golden.

Cool completely before handling.

Dust with icing sugar and decorate lightly with pistachios, almonds, rose petals and edible flowers.

Assembly

Place the decorated Sablé cookie ring on the serving plate.

Place the vermicelli cup in the centre.

Fill with chilled Cardamom Shrikhand.

Finish with pistachios, almonds and saffron.

 

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