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Category: Healthy Recipes

This category contains articles of good healthy food recipes and more..

Worlds best soup – Spinach, Kale, Watercress super soup

Soups are one of the best foods we can have because they are typically thick liquid and as it is made from vegetables, it is one of the most nutritious food we can have. There are many soups out there and all of them have their benefits. I however, was in search of the best soup out there and I think I have found it. Why is it the best? Let us briefly discuss.

The vegetables are the best foods among all foods on the planet and among vegetables, green leafy vegetables are the best. Among them Spinach, Kale & Watercress tops the list. So a soup which is made of these 3 vegetables should be one of the best if not the best (if you think there are better contenders then do let us know). Anyways, let us know the recipe of this awesome spinach, kale & watercress super soup recipe which is not only amazingly healthy but tastes very good too. First, let us know look into the ingredients.

  • 1/2 cup Spinach, finely cut
  • 1/2 cup Kale, finely cut
  • 1/5 cup Watercress, finely cut
  • 1 cup Masoor Dal (Split red Lentils)
  • 1 Tomato, chopped
  • 1 Onion, finely chopped
  • 1 Chilly
  • 3 Garlic cloves
  • 1 small piece of ginder
  • 1 tbl spoon cumin seeds
  • 1 spoon of oil (rice bran oil suggested)
  • 6 Curry leaves chopped
  • 1 Sweet Potato, chopped (optional)
  • Salt to taste
Spinach Kale & Watercress Super Soup

Spinach Kale & Watercress Super Soup

This probably is the world’s best soup because it is made of top 3 vegetables in the world. If you do choose to add some chunky vegetable (e.g. sweet potato) to it, you already have nearly 5 portions of vegetable in one soup. Now, why would you not call it as the best soup in the world?

Procedure

  1. Add the above cut leafy vegetables, 1 cup of Masoor dal, the tomato pieces and 2 cups drinking water into a cooking vessel. (Note:- If you struggle to get kale or watercress, never mind as you can still prepare this recipe even with spinach alone. The other two would enhance nutrition of the soup).
  2. Optional:- The primary ingredients of the soup are leafy vegetables and hence if you prefer something chunky to chew on, it would be good to add some soft but solid vegetables to bite. You could choose any vegetable of your choice. However, my suggestion is to choose a vegetable with either bland or sweetish taste (e.g. Sweet potato, Potato, Butternut Squash or cauliflower). I have often choosen to use one medium sweet potato as I like a sweetish taste and it’s skin is amazingly rich it antioxidants.  So if you prefer, you could add a medium or finely cut vegetable from the above list or of your choice. If you do add then check and add additional water if needed to boil and cook the entire content.
  3. Mix the ingredients well and cook it in an open vessel. Check regularly to ensure that the mixture is cooked well.
    You can also cook using a pressure cooker. However, pressure cookers tend to harm the nutritional value of the food and hence do not cook the food beyond two whistles to limit the damage. Once ready, keep the mixture aside.
  4. Separately prepare a fine paste of garlic cloves, chilly, curry leaves & ginger piece with the help of a blender or a mixer.
  5. Separately heat the oil in a pan and add cumin seeds followed by finely chopped onion to it. Fry the mix for 5 minutes.
  6. Now, Add cooked mixture, blended paste and fried onion mix into a bigger pan and mix the content in medium heat (flame) for 4 minutes.
  7. Serve hot on its own. It can also be served as an awesome side dish as well.

Well, there you have it. The combination of tomato and spinach ensures that iron content in the food is absorbed well. There are many ingredients for the above soup but you can mix and match your own. So please give try the above recipe or your own version of this and let us know how it came out. We will be waiting to hear from you.

Happy cooking and healthy eating!

Ragi Malt (Salty Hot)

Ragi Malt can be made sweet or salty (and hot). The sweet version is the most common version of Ragi Malt and click here to know how to make them. Salt version is slighly new and its not something I have come across but it does come out to be very tasty. This article details out step by step process to make this newer version of Ragi Malt.

Ragi Malt is famously known as poor man's health drink due to its nutritious value and affordability. It is also a very easy-to-make drink which is very filling in nature. For those of you who are switching towards a healthier lifestyle this is an ideal substitute for your coffee/tea or carbonated drink.



 

Ragi Malt – Short Facts

Aspect Fact
Dish Type Healthy Beverage
Time to Plate 15 (Minutes)
Nutritional Value High
Ingredients Originality Retained Most
Creativity Opportunity Medium

 

Ragi Malt – Ingredients

Item Amount Type Alternatives
Ragi Flour 1/2 Cup Main Ingredient
Salt 1 Table Spoon Main Ingredient
Green Chillies 2 Finely Chopped Main Ingredient Chilly Podwer/Red Chillies
Water 1 Cup, Luke warm Main Ingredient
Yougurt 3 Table Spoons Optional
Ginger 1/2 Table Spoons Optional

 

Ragi Malt – Step by Step Procedure

Step 1: Add small amounts of flour on to heating water accompanied with continuous stirring. Key again is to focus on smooth easy paste. Employ the method that best suits you.
Hint 1: It is essential to get a lump free liquid paste and hence slow careful mixing is essential.
Step 2: Mix yougurt (only if you are not alergic to it), choppied chilles, small amounts of ginger and a cup of water in a mixer or blender. Ensure that they mix well.
Step 4: Slowly mix yougurt soultion with Ragi solution and let them blend.
Step 5: Now add appropriate amount of salt and mix thoroughly.
Hint 2: (Its a known thing but I will state it anyway) Start with adding little quantities of salt and if its not enough add a bit more and try. Risk of adding extra salt is generally high.
Step 6: You can allow the drink to cool down if you want. The drink can be had either cold or hot.

Variations

1. Non sweet dry fruits (e.g. coarsely podwered roasted pistachio) can also be added to make it rich and tasty. Make sure you dont add too much of them.

Verdict

Ragi Malt is a very good health drink to get added as a part of your regular diet. This variation of the drink is also easy-to-make, tasty, nutritious food allows you to make and have them anytime. This drink comes with the added advantage of not using sugar. Replacing your coffee or tea with these would be the best thing to do.

Ragi Malt (Hot & Sweet)

I am guessing that you are here because you know how good Ragi (Finger Millet) is (if you dont know then check our Ragi Nutrition page). If you know good qualities of Ragi and want to explore some easy food items out of it then this article will tell you how to make a healthy drink made out of Ragi called Ragi Malt. If you fancy something more solid then check our Ragi Roti page.

Ragi Malt can be made sweet or salty and slighly hot. The sweet version is the most common version. This article details out step by step process to make sweet version of Ragi Malt which is one of the famous drinks in rural parts of south India. Salt version is slighly new and its not something I have come across. We will talk about it in a different article.

Ragi Malt is famously known as poor man’s health drink due to its nutritious value and affordability. It is also a very easy-to-make drink which is very filling in nature. For those of you who are switching towards a healthier lifestyle this is an ideal substitute for your coffee/tea or carbonated drink.



 

Ragi Malt – Short Facts

Aspect Fact
Dish Type Healthy Beverage
Time to Plate 15 (Minutes)
Nutritional Value High
Ingredients Originality Retained Most
Creativity Opportunity Medium

 

Ragi Malt Ingredients

 

Ragi Malt – Ingredients

Item Amount Type Alternatives
Ragi Flour 1/2 Cup Main Ingredient
Water 1 Cup Main Ingredient
Maple Syrup 3 spoonful Main Ingredient Jaggery/Brown Sugar
Almond/Soy Milk 1/4 Cup Optional Any
Cardamom Powder 1 Table Spoon Optional

 

Ragi Malt – Step by Step Procedure

Step 1: Take the Ragi flour in a cup and add small amounts of water slowly and mix them to get a smooth liquid solution.
Hint 1: It is essential to get a lump free liquid paste and hence slow careful mixing is essential.
Hint 2: However there are chances that lump will still get formed and in those cases attack each lump and break them and mix with watery paste (it might be easier to break the lumps with clean hands).
Hint 3: If you prefer you can also consider adding small amounts of flour on to heating water accompanied with continuous stirring. Key again is to focus on smooth easy paste. Employ the method that best suits you.
Step 2: Once the Ragi paste is ready keep it aside and start heating a glass of water in a different vessel.
Step 3: If you are not allergic you can also use suitable amount of milk instead of a water to enhance the taste.
Step 4: The water/milk mixture must be heated till it starts to boil.
Step 5: Now slowly add already prepared Ragi flour solution to boiling water/milk mixture accompanied with continuous stirring.
Step 6: Add a pinch of cardamom powder followed by suitable amount of sugar or jaggery depending on your comfort.
Step 7: Now heat must be reduced to low-medium and simmer the content for 4-5 minutes with periodic stirring.
Step 8: Turn off the stove after this.
Hint 4: Folks with electric heater/stove might have to amend the heat reduce/alter timings mentioned here as they tend to react slowly to changes you make and could ruin your drink.
Step 9: Let the drink cool down to your needs and hurray! the drink is ready to be served.

Variations

  1. Dry Fruits can also be added to make it rich. Make sure you dont add too much of them.

Sweet Ragi Malt

 

Verdict

Ragi Malt is a very good health drink to get added as a part of your regular diet. This easy-to-make, tasty, nutritious food allows you to make and have them anytime. Replacing your coffee or tea with these would be the best thing to do. However if you dont fancy sweeter version we have a salty-hot version which will be published soon.

Ragi Roti (Ragi Rotti)

You must be knowing how much value there is in Ragi (Finger Millet) and I guess hence you are here (if you dont know then check Ragi Nutrition). If you know good qualities of Ragi but dont know what you can do with it you are at the right place. There are couple of good food items out there which can be made out of Ragi. Two well known food items are Ragi Roti and Ragi Malt.

This article details out step by step process to make Ragi Roti (rotti) which is one of the most famous dishes in south India. This dish is not only delicious but also very easy to make. This can be made and eaten as a main course almost at any time of the day. They are so tasty that they will surely make you crave for more.

Ragi Rotti


 

Ragi Roti – Short Facts

Aspect Fact
Dish Type Main Course
Time to Plate 20 (Minutes)
Nutritional Value High
Ingredients Originality Retained Most
Creativity Opportunity Medium

 

Ragi Roti – Ingredients

Item Amount Type Alternatives
Ragi Flour 2 Cups Main Ingredient
Salt 1 Spoon Main Ingredient
Green Chillies 3 Finely Chopped Main Ingredient Chilly Podwer/Red Chillies
Water 1 Cup, Luke warm Main Ingredient
Cumin/Jeera 1 Spoon Optional
Onions 1 Finely Chopped Optional
Oilve Oil 3 Spoons Optional Sunflower Oil

 

Ragi Roti – Step by Step Procedure

Step 1: Add the Ragi flour, salt, jeera, oil, finely chopped onion and chillies into a bowl and mix well.
Step 2: Start adding little amounts of water at short intervals till you end up getting a soft dough.
Step 3: Take portions of dough and make them into round balls.
Hint 1: Let the size of the resulting dough ball be proportional to diameter of the pan. This round shape of the dough is to ease out spreading the dough on the pan.
Hint 2: Make as many dough balls as the numbers of Rotis you want. This will help reduce the time of preparation of each Rotis (and also those waiting stomachs).
Step 4: Take a frying pan add a spoon of oil as the coat on its base. (Note that pan is not yet ready for heating).
Step 5: Flatten the dough ball on the pan (clean hand can be used for this).
Hint 3: If you need the Roti to be thin and crisp then then spread dough thin all along the pan. This is only possible if you to get correct amount of dough.
Step 6: Make few holes in the flattened Roti if needed. This will help the steam to escape.
Hint 4: Start the stove on a medium flame and cover the pan with a lid if you have.
Step 7: Allow the dough to cook for few minutes. (You can make this out by change in colour of Roti and also smell).
Step 8: Once the Roti is cooked on one side You need not flip it over and cook the other side for few minutes. Typically give some 3-4 mins on first side and 2-3 mins on the second.
Step 9: Now the Roti is ready to be served. Take the Roti out of the pan using a spatula and directly serve if possible.
Hint 5: For the next Roti the Pan needs to be cooled so that you can spread the next dough ball without buring your yourself. For this you can use multiple pans if you have or pour some cold water on the pan after Roti is taken out.
Hint 6: Serve hot with different type of chutney, sauce or pickle and yogurt.

Variations

1. This dish also gives opportunity to be creative by allowing to add different type of vegetables along side onion. My choices are boiled peas (esp. butter peas), slighly fried capsicum, boiled corn.
2. Dry Fruits can also be added to make it rich. Make sure you dont add too much of them.
3. You can also add some rice flour along with Ragi flour to enhance/change the taste.

Verdict

Ragi Roti is a very good diet to have as a part of regular diet. This easy-to-make, tasty, nutritious food allows you to play around with ingredients to get different unique taste. Plain heating is the only processing we do and hence this is a better food as compared to some of the processed foods. So what are you waiting for? Get a pack of Ragi flour and get started.