Fruit and Yogurt Bruschetta For Breakfast

 If you are looking for a light weekend breakfast or a sweet mid-day snack, then fruit bruschetta is where it's at. Bruschetta is a traditional antipasti dish in Italy, usually made with tomatoes, mozzarella cheese and basil, but this is a sweet rendition with fruit and honey. The recipe is so simple to make that you may find yourself eating it for breakfast or desert throughout the week. Enjoy this deliciously healthy breakfast recipe!
 

Recipe Makes: 16 bruschetta 

Ingredients: 

16 1/2 inch-thick slices of crusty Italian or French Bread 

2 tbsp melted unsalted butter 

1 1/2 tbsp sugar 

1 1/2 tbsp cinnamon 

1 peach, peeled, pitted and cut into a fine dice

1/2 banana, cut into fine dice

8 large strawberries, cut into dice 

3-4 tbsp of plain yogurt 

Honey for drizzling 

(You can substitute the fruit above with any of the fruit in season)

 

Method

Begin by preheating the oven to 375F or 190C. Then arrange the bread slice in one layer in a shallow baking pan and toast the bread in the middle of the oven until it turns golden, for about 10 minutes.
 

Then, brush the toasts with butter on one side. You can make the toasts up to one week ahead of time and store them in an airtight container.

In a small bowl, stir together 1 tablespoon sugar and cinnamon (it is possible to use brown sugar as well). Then sprinkle this mixture over the buttered side of each of the toasts. Then broil the toast for about 5 minutes for about 30 seconds, for until the tops are bubbling. Remove from the oven and cool. (Read more here if you're confused about the difference between baking and broiling). 

Finally, in a larger bowl stir together the fruit and the remaining 1/2 tablespoon of sugar and place about one large tablespoon on each toast. Top each toast with one teaspoon of plain or vanilla yogurt and drizzle with honey.

Now you have a quick, easy and deliciously sweet breakfast treat to enjoy. Bon appetite!

 

 

 

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Healthy Morning Combos to keep you energetic till well past noon

    

 

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Vegan Sausage Roll

 Spicy Vegan Sausage Roll (Makes 6) 

 

Ingredients 

• 1 tbsp. of rapeseed oil, plus extra for brushing the pastry 

• 1 onion, chopped 

• 7 1/16 oz. of vegan mince, frozen 

• 2 carrots, grated 

• 3 tsp. cumin pdr

• 3 tsp. onion granules * 

• 3 tsp. chili pdr 

• 2 tsp. coriander pdr

• 1 tsp. garlic salt 

• 2/3 pint of vegetable stock 

• 3 1/2 oz. of cashew nuts, chopped 

• freshly black pepper pdr

• 3 1/2 oz. of porridge oats 

• 2 sheets of puff pastry, ready-rolled, vegan friendly

* Definition of onion granules: Made by drying fresh onions to remove their moisture and milling them into coarse, uniform particles.

 

Preparations

1. Preheat the oven to 428°F/gas mark 7. 

2. Sauté the onion in a large pan until it has turned soft and translucent. Add the mince, carrots, spices, and mix well. 

3. Add the stock and gently cook for 10-15 minutes (until it has thickened). 

4. Add the nuts and mix well. Blend the mixture in a food processor until smooth. Empty into a bowl and stir in the oats. 

5. Unroll the pastry sheet and leave it on the blue paper. Fold it over from top to bottom to find the middle fold and cut. 

6. On the top half, lay 3 long sausages of mixture down the length of the pastry. Making sure to leave a gap in between. 

7. Brush around the sausages with some water and place the other piece of pastry on top and press firmly around the sausage to seal, then cut in between each one. 

8. Brush each Sausage roll with some rapeseed oil, then cut diagonal spits down each one so that the steam is able to escape during the process of cooking. 

9. Place on 2 floured baking trays and place in the oven for 20-25 minutes until golden.

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PM Modi Recommends Indian Avocados: 7 Desi Dishes You Can Make With Them

 

 Avocado is usually associated with toast, salads and guacamole. But this creamy fruit can also fit surprisingly well into Indian recipes, thanks to its mild flavour and buttery texture. With Prime Minister Narendra Modi recently highlighting Indian avocados, here's a look at some desi dishes where avocado can easily find a place.

 Avocado Paratha

Give the everyday paratha a creamy twist by mashing ripe avocado into the dough. Add ajwain, coriander, green chilli and a few spices before rolling it out. The avocado can make the paratha soft while adding a subtle richness without overpowering the familiar flavours. 

 

Avocado Raita

 
Grated cucumber, curd and spices are classic raita ingredients, but mashed avocado can add another layer of creaminess. Mix it with thick curd, roasted cumin powder, black salt and coriander for a refreshing side dish.  

Avocado Chaat

 
Take the flavours of chaat and swap some of the usual ingredients for diced avocado. Add chopped onion, tomato, coriander, green chilli and a squeeze of lemon, then sprinkle with chaat masala. You can also add pomegranate seeds or sev for texture.  

Avocado Dosa

 
Avocado can work as a filling for dosa too. Mash it with onion, coriander, green chilli and a little lemon juice, then spread it inside a crisp dosa. For a more Indian flavour, add a pinch of red chilli powder or chaat masala. 

 Avocado Bhel

 
For a healthier twist on bhel, add diced avocado to puffed rice along with onion, tomato, coriander and chutneys. The creamy avocado contrasts nicely with the crunch of murmura and sev. 

Avocado Sandwich

 
Give the classic Indian vegetable sandwich a creamy upgrade. Mash ripe avocado and spread it over bread, then layer it with cucumber, tomato, onion and coriander chutney. A sprinkle of black pepper and chaat masala can add an extra kick. 

 

Avocado Tikki

 
Mashed avocado can be combined with boiled potato, breadcrumbs or poha, coriander and spices to make soft tikkis. Shape them into small patties and pan-fry until lightly crisp on the outside. Serve them with mint or coriander chutney.  

 

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Healthy Beetroot Dosa

Ingredients: 

1 cup dosa batter, 

½ medium-sized beetroot, 

¼ cup onions, 

¼ cup chopped tomatoes, 

1-2 green chillies, 

¼ cup coriander leaves, 

salt and pepper to taste, 

½ tsp red chilli powder, 

¼ cup curd, 

ghee, or oil for cooking. 

 

 

Preparations

Start with washing the beetroot. Peel and grate the beetroot using a fine grater. Chop the onions, tomatoes, green chilies, and coriander leaves into small pieces.

 

 Take a blender and add in beetroot along with fermented dosa batter and fresh curd. Churn it into a smooth paste.

Now, pour the batter into a bowl and whisk it with some baking soda and spices, and let it sit for some time. Meanwhile, heat a tawa and grease it with oil or ghee.

 

 Once the oil is hot ,pour the batter on the tawa and spread it a bit.. Drizzle it with some oil/ghee on the edge to cook.

Add in chopped veggies and herbs and allow it to cook over medium heat. Pair it with chutney of your choice.

 

 

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The 8 Best Foods to Eat With Cottage Cheese for More Fiber, According to Dietitians

The popularity of cottage cheese is still going strong, as food influencers and home cooks alike praise its versatility in the kitchen—and its high protein count. While the focus is often on protein, protein, and more protein, eating adequate amounts of fiber poses a bigger challenge. The recommended daily intake of fiber is 25 to 28 grams for women and 28 to 34 grams for men, or about 14 grams per 1,000 calories. But most people don’t eat enough.

“Nearly 95% of American adults aren’t meeting daily fiber recommendations, which is concerning because fiber intake influences every system in the body,” says a registered dietitian at My Crohn’s and Colitis Team. Fiber is crucial for healthy digestion as well as blood-sugar and cholesterol levels. It also supports the gut microbiome and is associated with a lower risk of certain cancers, cardiovascular disease, and other chronic illnesses.

Plus, fiber can help keep you full for longer—especially when it's paired with protein. “Fiber and protein both independently stimulate satiety signals, which contribute to normal appetite regulation,” Zenker says. “Pairing fiber and protein together can be even more effective for satiety than either alone.”

To get started, try these expert-recommended cottage cheese and fiber duos.

 1. Bean chili

 

Shredded cheese or sour cream are common chili toppers, but Zenker recommends using cottage cheese instead, which has more protein and is lower in saturated fat. Beans are full of fiber (about 15 grams per cup), so try a chili made with a melange of several varieties, like black beans, kidney beans, lentils, and chickpeas. One serving could contain more than 10 to 20 grams of fiber, Zenker says.

2. Avocado

 

Need a healthy appetizer for your next gathering or an afternoon snack? Whip up this dip and eat with sweet-potato chips, suggests a professor and department director of nutrition and dietetics at Johnson & Wales University. Blend or mash 1 cup of 2% cottage cheese, one medium avocado, and one to two garlic cloves until creamy, and season with salt and black pepper. One avocado contains about 9 grams of fiber, plus healthy fats.

3. Baked potato

 

Both experts love adding dollops of cottage cheese to baked russet or sweet potatoes. The trick is to keep the skin on (and eat it!) for the most fiber, Zenker says. A medium potato contains about 2 grams of fiber and a medium sweet potato has about 4 grams of fiber, primarily in the skin.

Soares makes a twice-baked version with sweet potatoes by baking the potato, topping with a mixture of cottage cheese, pumpkin seeds, cinnamon, and honey or maple syrup, then baking it again until everything is warm. The pumpkin seeds add even more fiber, with about 5 grams per ounce.

4 . Oat flour

 

If you’ve never made oat flour pancakes, now is the time. The fiber in oat flour (and the berries you put on top!) plus the protein in cottage cheese make these pancakes way more satisfying than your typical diner breakfast. There are about 7 grams of fiber and 30 grams of protein per serving, Soares says.

Mix 1 cup of 2% cottage cheese, four large eggs, 1 cup of oat flour, 2 teaspoons of baking powder, a pinch of salt and cinnamon, and stir it into a smooth batter. Let the batter sit for about five minutes, then cook the pancakes in a nonstick skillet on medium heat until golden-brown. Top with mixed berries, and drizzle with honey or maple syrup.

5. Chickpeas

 

For a light lunch, Soares suggests filling a bowl with a ½ cup of cottage cheese. Mix together chickpeas , chopped cucumber, chopped tomato, a drizzle of balsamic vinegar and extra-virgin olive oil, and a garnish of fresh chopped parsley or cilantro, then spoon on top of the cottage cheese. You’ll get about 8 grams of fiber.

6. Fruit

 

This is a classic combo for good reason. Fruit is loaded with fiber, and virtually any one will pair well with the tangy, salty taste of cottage cheese. For a fruit bowl for two, Soares recommends mixing one sliced peach and 1 cup each of blueberries and strawberries to 1 cup of 2% cottage cheese. Mix in 1 teaspoon each of chia seeds and cinnamon, plus 2 teaspoons of honey or maple syrup, and a tablespoon of fresh lemon or lime juice. Each serving will provide 7 grams of fiber.

 

7. Protein pasta

 

Parmesan is the go-to cheese for pasta, but cottage cheese is a tasty, creamy alternative, Soares says. Adding zucchini, spinach and tomatoes bumps up the fiber count.

Cook 4 ounces of protein pasta, reserving some pasta water. Gently sauté two cloves of minced garlic in olive oil until fragrant. Add one thinly sliced zucchini, 2 cups of fresh spinach, and 1 cup of cherry tomatoes to the garlic. Blend cottage cheese until smooth, then pour it into the garlic and veggies with a bit of pasta water to make a creamy sauce. Toss with the cooked pasta, and season with salt and pepper.

8. Chia seed jam

 

You can buy chia jam at a store, but making your own is easy, Zenker says. Heat a saucepan with mashed fruit (like raspberries, which are high in fiber) and add 1 to 2 tablespoons of chia seeds. Brighten the flavor with a squeeze of lemon juice, or sweeten it with a dash of vanilla extract or your sweetener of choice.

“Depending on how you make it, chia jam can provide 4 to 8 grams of fiber per 2 tablespoons,” Zenker says. “A tablespoon of store-bought chia jam contains about 4 grams of fiber.”

 

The bottom line

Yes, cottage cheese serves up much-needed protein for your body, but you might benefit even more if you pair it with fiber-rich foods. Just don’t overdo it too quickly if your diet doesn’t already contain a lot of fiber. “When eating fiber, it is important to start slow and stay hydrated, as increasing fiber intake too rapidly can cause bloating, constipation, or abdominal discomfort in some people,” says Soares. So, help yourself to that cottage cheese and fruit, but don’t forget to have a glass of water with it.

 

 

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This Happy Smoothie Is High in Fiber

  

 Ingredients

¾ cup fresh or frozen blueberries

 ¾ cup halved fresh/ frozen strawberries

½ cup whole-milk plain kefir

2 pitted Medjool dates

1tbsp smooth natural almond butter

¼ tsp vanilla extract

1 cup ice cubes

 

Preparations

Combine ¾ cup blueberries, ¾ cup strawberries, ½ cup kefir, 2 dates, 1 tablespoon almond butter and ¼ teaspoon vanilla in a blender; process until smooth, about 30 seconds.  

 Add 1 cup ice and process until smooth and thickened, about 20 seconds.

 

 

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