Spinach and tomato Omelet

A spinach and tomato omelet makes for one satisfying and filling breakfast. This will give you a healthy protein-rich treat that also offers an antioxidant boost. The protein in the egg whites will help keep you full without affecting your blood sugar levels. It also slows down glucose absorption, which is very helpful if you suffer from diabetes. 

 

 

Method: 

1. Cook a handful of spinach and tomatoes in a nonstick pan with 1 tablespoon of olive oil. 

 

2. Add the whites of 2 eggs and 1 tablespoon of skim milk. 

 

3. Finally, add some fresh herbs like basil and parsley or some of your favorite spices.

4. Eat with multigrain bread toast to make it a complete meal.

This is only for your information, kindly take the advice of your doctor for medicines, exercises and so on.   

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Havarti Soufflé with Scallions and Dill

   

Ingredients:

 

Red bell pepper - 1 

 

Butter - 5 tbsp. 

 

Breadcrumbs - 3 tbsp. 

 

Milk - 1 1/2 cups 

 

Garlic - 1 clove 

 

Bay leaf - 1 

 

Flour - 1/4 cup 

 

Salt - 1/2 tsp. 

 

Salt and Pepper - to taste 

 

Egg yolk - 5 

 

Egg white - 7 

 

Havarti cheese - 2 cups (grated) In India, good substitutes for Havarti cheese include Gruyere, Edam, Muenster, and Monterey Jack. These cheeses share similar creamy and mild flavors with Havarti and can be used in recipes that call for it

 

Scallion - 2 

 

dill - 2 tbsp. (chopped ) In India, dill can be substituted with fennel fronds, tarragon, or other fresh herbs like cilantro, parsley, or basil,

Method : 

 

Grill the pepper under the broiler or over an open flame. Turn it frequently, until it appears blistered and blackened on all sides - about 6 to 8 minutes. 

 

Transfer to a light bowl and cover tightly with plastic wrap. Let sit for 20 minutes. 

 

Once cooled, peel off the skin with a knife. Slit the pepper down on one side and remove the stem and the seeds. Finely chop the pepper and set aside. 

 

Preheat oven to 375°F. Coat an 8-cup soufflé dish or casserole with butter- the dish should be at least 4 inches deep. 

 

Dust the dish with breadcrumbs and shake out any excess. Set aside. 

 

Simmer the milk, garlic and bay leaf over medium heat. In a small pot, simmer the milk, garlic and bay leaf over medium heat. 

 

Reduce the heat to low In another pot, melt the remaining 4 tbsp. butter and whisk in the flour. Cook for 3 minutes. 

 

Now is the time to remove the garlic and bay leaf from the first pot, and pour the milk into your current pot. Cook for 5 minutes or until the mixture begins to thicken and boil. 

 

Remove from heat, season with salt and pepper. Pour 1 cup of the mixture into a bowl. Whisk in the egg yolks. Once whisked, pour the contents of the bowl back into the pot, and whisk everything again. 

 

Stir in the cheese until it has melted and pour the entire pot into the now-empty bowl. Add the scallions, dill and reserved red pepper and mix well. 

 

Beat the egg whites. Use a spatula and add one-third of the egg whites into the cheese mixture, folding in the remaining whites. 

 

Pour into a prepared baking dish. Bake for 30 minutes. 

 

Then check the oven- the soufflé should be golden brown and 3 inches tall. 

 

You can bake more if needed, but not over 45 minutes. Garnish with dill and serve hot.

This is only for your information, kindly take the advice of your doctor for medicines, exercises and so on.   

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Eggplant Parmesan

 

Ingredients:  

 

1/2 cup dry white wine 

 

1 tbsp dried basil 

 

1 tbsp dried oregano 

 

4 (8-ounce) cans no-salt-added tomato sauce 

 

1 (28-ounce) can no-salt-added whole tomatoes, undrained and chopped 

 

1 (6-ounce) can tomato paste 

 

2 garlic cloves, minced 

 

2 (1-pound) eggplants, cut crosswise into 1/4-inch slices 

 

1/4 cup water 

 

3 egg whites, lightly beaten 

 

1 1/4 cups Italian-seasoned breadcrumbs 

 

1/4 cup grated Parmesan cheese 

 

Vegetable cooking spray 

 

3 cups (12 ounces) shredded part-skim mozzarella cheese 

 

Fresh oregano sprigs (optional) 

 

Directions: 

 

Combine first 7 ingredients in a large saucepan; bring to a boil. Reduce heat, and simmer, uncovered, 20 minutes. 

 

Place eggplant in a large bowl, and add water to cover, and let stand 30 minutes. 

 

Drain well; blot dry with paper towels. Combine 1/4 cup water and egg whites in a shallow bowl. Combine breadcrumbs and Parmesan cheese, and stir well. 

 

Dip eggplant in egg white mixture, and dredge in breadcrumb mixture. 

 

Place half of eggplant on a baking sheet coated with cooking spray, and broil 5 minutes on each side or until browned. 

 

Repeat procedure with remaining eggplant. Set eggplant aside. 

 

Spread half of tomato mixture in bottom of a 13 x 9-inch baking dish coated with cooking spray. 44

 

Arrange half of eggplant over sauce, and top with half of mozzarella cheese. 

 

Repeat layers with remaining sauce, eggplant, and cheese. 

 

Bake at 350° for 30 minutes or until bubbly. 

 

Let stand 5 minutes before serving. Garnish with fresh oregano sprigs, if desired.

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Buttermilk Vanilla Waffles

 Powdered sugar dissolves more readily, keeping the batter smooth and light.

Egg whites provide extra water to fuel the batter's steamy rise, while omitting the yolks ensures waffles bake up fluffy and crisp, but never cakey.

A small portion of baking soda adds depth of flavor without neutralizing the tangy buttermilk.

Ingredients

• 6 1/2 ounces all-purpose flour (1 1/3 cups; 185 g)

• 1 1/2 ounces powdered sugar (1/4 cup plus 2 tablespoons; 45 g)

• 1/2 tsp (2 g) Diamond Crystal kosher salt; for table salt, use half as much by volume or use the same weight

• 1/2 tsp (3 g) baking soda

• 1/2 tsp (2 g) baking powder

• 1 vanilla bean, split and scraped (see note)

• 14 ounces cultured lowfat buttermilk (1 3/4 cups; 395 g) (see note)

• 1 1/2 ounces unsalted butter, melted (3 tablespoons; 40 g)

• 2 large egg whites (about 2 1/2 ounces; 70 g)

• 1 tsp (5 ml) vanilla extract

• Maple syrup, for serving

 

For the Batter: 

In a large bowl, combine flour, powdered sugar, salt, baking soda, baking powder, and scrapings of one large vanilla bean, mixing by hand until the seeds are well dispersed. Add buttermilk, melted butter, egg whites, and vanilla extract and whisk until smooth.  

For the Waffles: 

Set waffle iron to medium and preheat until indicator is ready. For an 8-inch square machine, scrape in roughly half the batter. For a 7-inch Belgian machine, scrape in about one-third. Close lid and cook until waffle is golden brown but still steaming, 4 1/2 to 6 minutes depending on the depth and heat of your machine. Serve immediately, with copious amounts of maple syrup, and griddle remaining batter as before.

Notes

From size and depth to heat settings and materials (cast iron versus nonstick), waffle irons vary considerably from brand to brand; a small test waffle is a low-risk way to determine how the batter behaves on your machine.

In place of buttermilk, this recipe can be made with a 50/50 blend of plain, nonfat Greek yogurt and milk. You can also make this recipe without the vanilla bean, but the waffles won't be as aromatic.

 

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Cauliflower Fried Rice

 Ingredients

1 medium head, about 24 oz cauliflower, rinsed

1 tbsp sesame (til) oil

2 egg whites sub- aquafaba, silken tofu or plain yoghurt  

1 large egg OR sub- Tofu

pinch of salt

cooking spray

1/2 small onion, diced fine

1/2 cup frozen peas and carrots

2 garlic cloves, minced

5 scallions ( spring onion), diced, whites and greens separated

3 tbsp soy sauce, or more to taste

Method

Remove the core and let the cauliflower dry completely.

 

Coarsely chop into florets, then place half of the cauliflower in a food processor and pulse until the cauliflower is small and has the texture of rice or couscous – don't over process or it will get mushy. Set aside and repeat with the remaining cauliflower.

 

Combine egg and egg whites in a small bowl and beat with a fork. Season with salt.

 

Heat a large saute pan or wok over medium heat and spray with oil.

 

Add the eggs and cook, turning a few times until set; set aside.  OR fry tofu either cut into pieces or crumbled, like scrambled eggs/ paneer burji

 

Add the sesame oil and saute onions, scallion whites, peas and carrots and garlic about 3 to 4 minutes, or until soft.Raise the heat to medium-high.

 

Add the cauliflower "rice" to the saute pan along with soy sauce. Mix, cover and cook approximately 5 to 6 minutes, stirring frequently, until the cauliflower is slightly crispy on the outside but tender on the inside.

 

Add the egg / Tofu then remove from heat and mix in scallion greens. Serve hot.

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Oats and Rajma ( kidney beans) cutlet

 Ingredients

• 70 gm Uncooked Rajma, Soaked and pressure-cooked  
• 100 gm Low fat paneer

• 80 gm Classic Masala Oats  
• 10 gm Green Chilies

• 10 gm Grated Ginger  
• 0.5 teaspoon Garam Masala

• 0.5 teaspoon Fennel ( saunf)Seed Powder  
• 10 gm A Bunch of Coriander leaves

• 1 teaspoon Oil  
• 2 pieces Egg Whites / maida slurry

       Bread crumbs required only for coating.

 

Method

To begin, first soak the rajma for at least 8 hours. Once soaked, pressure-cook the rajma along with salt until very soft. Once cooked, drain the excess water.

In a large mixing bowl, add the rajma and mash it well using a masher or a pulse it in a food processor. Add the paneer, saffola classic masala oats and the remaining ingredients and mix well. Check the salt and adjust to suit your taste.

Once done, shape the rajma cutlet mixture into small round discs. Dip the cutlets into the egg white mixture or maida slurry and then rolls the cutlets in the breadcrumb mixture.

Preheat a skillet over medium heat and cook the rajma cutlets on both sides. Drizzle a teaspoon of oil and cook until browned and crisp.

Once done, serve it along with a chutney or sweet and spicy tomato sauce for a delicious teatime snack.

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Papaya Bars

Ingredients

• CRUST:
• 1/2 cup almond meal flour can use reg. (all-purpose flour.
• 2 Tbsp. maple syrup
• 1/4 cup coconut oil
• 1 cup shredded coconut
• 1/4 tsp. salt
• 1 egg white 
• FILLING:
• 1/2 cup honey or sugar, or a combination of the two.
• 1/4 c. almond meal flour if sub.w/ reg. flour, use just 2 T.
• 1/4 tsp. salt
• 3/4 cup papaya puree
• 2 large eggs
• 2 tsp. lemon juice
• TOPPING:
• powdered sugar optional.

Instructions

Preheat oven to 350 degrees 

Line an 8X8 pan with parchment paper. 

In a medium sauce pan, over medium heat, combine coconut oil and almond flour. 

Add maple syrup, shredded coconut, almond flour and salt. 

Mix until well combined, remove from heat and stir the egg white into the mixture, combining well. 

Transfer to prepared pan and carefully press down firmly. 

Bake 8-10 minutes, checking for it to turn a light golden brown. 

Meanwhile, begin preparing the filling. 

Remove the seeds from 2 medium papaya, and place fruit in a blender or food processor. 

Turn on medium and mix until a smooth consistency. 

Pour into a large bowl, and add eggs, almond flour, lemon juice, honey, and salt. Using a wire whisk, combine until glossy and smooth. 

Pour filling over the hot crust, and transfer back to the oven for remaining 20-25 minutes. 

When done, the filling will appear set. 

Cool in the pan on a cooling rack until it reaches room temperature. 

Best kept covered in a refrigerator.

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