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SUMMERTIME CANTALOUPE SALAD

by Hearty Food Talks
written by Hearty Food Talks

SUMMERTIME CANTALOUPE SALAD

Cantaloupe is vitamin C enriched, a powerful antioxidant that protects our cells from damage. Also has enough vitamin A for our daily needs, which helps keep our eyes, skin, bones, and immune system healthy.

The fiber, potassium, and vitamin C present in cantaloupe are vital nutrients for your heart health. Potassium can help to lower high blood pressure, which is a risk factor for heart disease. Fiber helps to decrease levels of “bad cholesterol” in your body. It can also keep our blood pressure in check.

Cantaloupe has a high water content and provides fiber. Fiber and water can help prevent constipation, promoting regularity and a healthy digestive tract.

Most adults need to eat anywhere from one to two cups of fruit per day and cantaloupe is a stellar choice: full of water, antioxidants, vitamins, and minerals. We don’t need to be wary of the sugar found in fresh fruit.

Ingredients

  • 1/2 medium size Cantaloupe 🍈 
  • 1 medium Persian Cucumber 🥒 
  • 1/2 cup Homemade Paneer (cheese) 🧀 
  • A handful of Fresh Mint leaves 🍃 
  • 1/2 to 1 Fresh Lemon Juice 🍋 
  • 1 to 2 tsps. Honey 🍯
  • 1/4 tsp. Black Pepper powder
  • 1/4 tsp. Pink Salt

Properly wash the cantaloupe, and cucumber. Cut them into bite-size pieces. Arrange the fruits, mint, and cheese in a serving dish.

Top it with lemon and honey 🍋🍯 dressing, and it’s ready to serve.

Notes: Truly a refreshing summertime salad. My homemade paneer went so well with the rest of the main salad ingredients. 

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Breakfast RecipesCelebrationsImmunity BoostersKeeper RecipesKids Friendly RecipesQuarantine 15Weight Management

BLACK CHICKPEAS N PANEER KEBABS

by Hearty Food Talks
written by Hearty Food Talks

BLACK CHICKPEAS N PANEER KEBABS

Kebabs are quite popular in India. These can be created with a variety of ingredient. Here, I am sharing the recipe of kebabs made with Kala Chana or Black Chickpeas, and homemade paneer. Black Chickpeas N Paneer Kebabs make an appetizing and protein-packed snack. It is just perfect for the growing kids as a stuffing for the grilled sandwiches, wraps, burgers etc. Also, an excellent recipe for weight watchers.

Good thing about these kebabs is that we can always create them in advance and refrigerate for later use.

Ingredients

  • 1 cup Black Chickpeas
  • 1 cup Homemade Paneer
  • 1 small Red Onion (finely chopped)
  • 2 small Green Chili (finely chopped)
  • 1/2 inch Ginger (finely chopped)
  • 1 bunch Fresh Coriander  
  • 1/4 tsp. Red Chili Powder 
  • 1/4 tsp. Garam Masala 
  • Salt to taste

Overnight soaked and boiled Black Chickpeas

Fresh homemade paneer

Finely chopped onion, green chili, and fresh coriander.

Place the chickpeas, ginger, and green chili in a grinder jar.

Coarsely ground black chickpeas.

In a mixing bowl combine the two main ingredients -black chickpeas, and homemade paneer.

Also add onions, green chili, coriander, red chili powder, garam masala, and salt.

Combine or mix these well to prepare an even dough.

Divide the dough into equal portions, and shape them into round-flat patties or kebabs.

On a low-medium heat, place a nonstick pan. Place the kebabs on it. Let the kebabs cook.

You make keep the extra kebabs in the refrigerator.

Cook the kebabs from both sides, until light brown.

Notes: These Black Chickpeas or Kala Chana Kebabs are easy to create and super scrumptious in taste. Simply melt in your mouth. If ready in advance, then take a very little time to cook and serve. We may team up these with tomato ketchup, or  mint-yogurt chutney.  

 

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Breakfast RecipesImmunity BoostersKeeper RecipesKids Friendly RecipesQuarantine 15Weight Management

INTERESTING PANEER PAKORA WAFFLE

by Hearty Food Talks
written by Hearty Food Talks

INTERESTING PANEER PAKORA WAFFLE

Paneer pakora is a popular North Indian deep-fried snack, with a crispy outer layer of spicy gram flour batter and a soft-moist paneer slice inside. 

There are many other versions of the same using bread slices, potato filling, chutneys etc. All are deep-fried. 

Here, I‘ve created the basic version of it with No Oil or a very little oil to grease the waffle maker plate. These waffles are a must try. So very easy and interesting to kids. These make an excellent breakfast or evening snack or lunch box recipe.

Ingredients

  • 1 cup Gram Flour
  • 4 Paneer Slices (about 2 mm. of thickness)
  • 1/4 tsp. Carom Seeds
  • 1/4 tsp. Turmeric Powder 
  • 1/4 tsp. Red Chili Powder 
  • A pinch of Asafetida 
  • 1 medium Green Chili (finely chopped)
  • 1 tbsp. Fresh Coriander Leaves (finely chopped)
  • Salt (as per our preference)
  • About 1/2 cup of water (to prepare a batter of pouring consistency)
  • 1 to 2 tsps. Olive Oil to grease the waffle or waffle maker plate (optional)

Gramflour Batter

Homemade Paneer Slices

Preheat the waffle maker.

May or may not grease the waffle plate.

Pour about 1 tbsp. of gram flour batter.

Place a paneer slice on top of it.

Top it again with 1/2 tbsp. of gram flour batter.

Close the waffle maker for 3 to 4 minutes.

Golden brown top side of the waffle.

Similarly, well-done bottom side of the waffle.

Our delicious spicy paneer pakora waffle is ready to serve.

Served with tomato ketchup and fresh coriander-mint chutney.

Notes: My family loved it like anything. Decent size, delicious, and satisfying with a tiny amount of oil. Served hot with Maggi Tomato Ketchup and Fresh Coriander-Mint Chutney.

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DELIGHTFUL LAUKI RAITA OR BOTTLE GOURD YOGURT
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DELIGHTFUL LAUKI RAITA OR BOTTLE GOURD YOGURT

by Hearty Food Talks
written by Hearty Food Talks

DELIGHTFUL LAUKI RAITA OR BOTTLE GOURD YOGURT

Lauki Raita or Bottle Gourd Yogurt is a very healthful side dish. It is easy to create using fresh yogurt, boiled bottle gourd, and a few common spices.

It‘s low in calories, hydrating, and rich in fiber. Great for weight loss and digestion. Goes well with rice preparations and/or any kind of Indian meal.

Ingredients

  • 1 small Lauki or Bottle Gourd
  • 1 and 1/2 cup Fresh Plain Yogurt
  • 1/4 tsp. Black Salt
  • 1/4 tsp. Salt
  • 1/4 tsp. Roasted Cumin Powder 
  • Seasoning:
  • 1 tsp. Olive Oil
  • 1 pinch Asafetida 
  • 1/4 tsp. Cumin Seeds
  • A good pinch of Red Chili Powder

Wash the bottle gourd.

Using a peeler, peel the bottle gourd. Then carefully, grate it on a plate.

Grated bottle gourd.

Place the grated bottle gourd in a steel or heavy bottom pan. Add 1 tbsp. of water. Adjust the heat to low-medium. Cover the lid and let it cook for 10 minutes until nice and tender.

Transfer the cooked bottle gourd to a bowl. Let it completely cool down to room temperature.

Add it to the plain yogurt.

Gently, combine them together.

Add black salt, salt, roasted cumin powder, and the seasoning. To prepare the seasoning, heat the oil and add Asafetida, cumin seeds, and red chili powder.

Mix well and it’s ready to serve. We may also refrigerate it for 20 to 30 minutes before serving it in summertime.

Our delightful Lauki Raita or Bottle Gourd Yogurt!

Topped with an extra roasted cumin powder.

Notes: Lauki Raita is a summer special yogurt recipe. Very soothing and comforting to the gut. Apart from bottle gourd, black salt, and roasted cumin powder imparts an absolutely delightful flavors to it. 

Today, I served it with Rajma or Kidney beans curry, and mixed cabbage curry. I personally like this Raita with the freshly cooked Basmati rice. 

Sometimes, I season it with asafetida, mustard seeds, curry leaves, and whole red pepper.

 

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REFRESHING FRESH FRUITS CHAAT
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REFRESHING FRESH FRUITS CHAAT

by Hearty Food Talks
written by Hearty Food Talks

REFRESHING FRESH FRUITS CHAAT

Fresh Fruits Chaat is quite a popular fasting recipe from  Northern India. It can also be served as an evening snack. There are many variations to it. Some like to add only fruits, whereas others add boiled or pan-fried potatoes and sweet potatoes as well. No matter what you add, it always turns out delicious.

The uniqueness of the recipe lies in the interesting combination of spices, distinct flavors and textures of all the fruits in there.

Ingredients

  • 1 Banana
  • 1 Baby Cucumber 
  • 2 Cuties ( oranges)
  • 1 Gala Apple
  • 1 and a 1/2 cups Grapes
  • 1 Fresh Lemon Juice
  • 1 to 2 tsps Local Honey (or organic cane sugar)
  • 1/2 tsp. Black Pepper Powder 
  • 1/4 to 1/2 tsp. Sindhav Salt or Black Salt

Place the clean up/washed fruits of your choice in one plate.

Cut them into bite size pieces.

Season the fruits with a generous amount of freshly ground black-pepper, dry roasted cumin powder, fresh lemon juice, and honey.

Combine well, taste, and adjust the seasoning. Cover and let it rest for 5 to 10 minutes.

After 10 minutes, our refreshing fresh fruit chaat is ready to serve.

Notes: 

This sweet, savory, and spicy Fresh Fruit Chaat is super nutritious and delicious in taste. I am so proud to mention that it’s my maternal grandmother’s  time recipe. She used to add fruits like guava and papaya as well. 

Then I saw my mom always preparing it during Navaratri Fasting with her favorite pomegranate arils.

Following her footsteps, I too create it with lots of love and fond memories.

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SUPER NUTRITIOUS NUTS AND DRIED FRUIT TRAIL MIX
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SUPER NUTRITIOUS NUTS AND DRIED FRUIT TRAIL MIX

by Hearty Food Talks
written by Hearty Food Talks

SUPER NUTRITIOUS NUTS AND DRIED FRUIT TRAIL MIX

Nuts and dried fruit are energy dense, but they’re both good for us. The base of trail mix, nuts and dried fruit are two foods that can help us lose weight. Nuts are packed with healthy fats, protein and fiber, three nutrients that help keep us full. Fruit delivers fiber and other key vitamins and minerals.

Ingredients

  • 1 to 2 cups Makhana (Foxnuts)
  • 1/2 to 1 cup Cashews
  • 1/2 to 1 cup Peanuts 
  • 1 cup Almonds
  • 1 tsp. Ghee
  • 1/4 to 1/2 tsp. Black Pepper Powder 
  • 1/4 tsp. Pink Salt
  • 1/2 tsp. Curry Leaves Powder (optional)

Place Makhana or Fox Nuts in a heavy bottom pan. Adjust the heat between low and medium. Dry roast them until crisp and light pink in color. Make sure to stir them constantly. Should be done in 4 to 5 minutes. Transfer them to a wide bowl.

Add ghee and cashews to the pan. On a low heat, keep stirring until light pink. Transfer the cashews to a separate plate.

In the same pan and leftover ghee/oil, add peanuts. On a low-medium heat, keep stirring for about 3 to 4 minutes until start cracking or changing their color to light pink. Transfer the peanuts to cashews plate.

Finally, add almonds to the same pan and leftover ghee. Keep stirring on low-medium heat until fragrant and turn light pink. Transfer them to a plate.

Once all four cool down to room temperature. Place them together in the same pan.

Sprinkle some black-pepper powder, Curry leaves powder, and Pink salt. Toss them together and it’s ready to serve or store in an airtight container.

Our Super Nutritious And Delicious Dry Fruit Trail Mix Is Ready To Serve!

Yummy Nuts And Dried Fruit Trail Mix 😊

Notes:  This Nuts & Dry Fruit Trail Mix combination is very very close to my heart.  My mom used to make it for Navaratri fasting. Exactly, the same combination ( plus a handful of dry roasted melon seeds). 

The trail mix is absolutely addictive. I remember that I started observing fasts (from my 8th grade) just because of this recipe. Only after offering prayers to the Goddess, mom used to give us a glass of milk and a bowl of trail mix.

Milk, trail mix, and a fruit was our typical Navaratri breakfast 🥛🍌

Now I make it whenever I feel like, and finish it in no time. 

We may always add or skip any of the nuts and dried fruits of our choice. Walnuts, pecans, pistachios, pine nuts, and coconut are some of my other favorites. Edible seeds such as melon, and pumpkin seeds are also good to add to it.

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DELICIOUS KALA CHANA OR BLACK CHICKPEAS
Breakfast RecipesCelebrationsImmunity BoostersKeeper RecipesKids Friendly RecipesQuarantine 15Weight Management

DELICIOUS KALA CHANA OR BLACK CHICKPEAS

by Hearty Food Talks
written by Hearty Food Talks

DELICIOUS KALA CHANA OR BLACK CHICKPEAS

Black Chickpeas or Kala Chana is an incredible source of vitamins like B6, C, folate, niacin, thiamin, riboflavin and minerals including manganese, phosphorus, iron and copper. 

The wealth of nutrients in Kala Chana is beneficial in boosting the immune system, promote muscle mass, regulates diabetes and enhance hair, skin and nail health.

Here, I am creating a very easy breakfast recipe from it.

Ingredients

  • 1 cup Boiled Kala Chana (Black Chickpeas) 
  • (overnight soaked in water)
  • 1 to 2 tsps. Olive Oil 
  • A good pinch of Asafetida 
  • 1/2 tsp. Cumin Seeds 
  • 1/4 inch piece of Ginger (finely chopped)
  • 1/2 to 1 medium Red Onion (chopped)
  • 1 to 2 medium Green Chilies 
  • 1/4 tsp. Red Chili Powder
  • 1/2 to 1 tsp. Coriander Powder
  • 1/4 to 1/2 tsp. Garam Masala 
  • 1/4 to 1/2 tsp. Pink Salt
  • 1 to 2 tbsps. Fresh Coriander Leaves
  • 1 Fresh Lemon (Juice)

Get the seasoning ready… Heat the oil on medium, add Asafetida, cumins. Sauté in ginger, onion, and green chilies.

Add boiled black chickpeas, red chili powder, coriander powder, and salt to it. Cover the lid. Let it cook on low heat for 5 minutes.

Open the lid. Add garam masala, and some fresh coriander leaves. May also add lemon juice. Combine well and it’s ready to serve.

Our flavorful Kala Chana or Chickpeas 😊

We may also serve Kala Chana with an extra lemon wedge.

Notes: 

Kala Chana or Black Chickpeas is one of our family favorite breakfasts. It makes a perfect breakfast or snack for all ages. 

Sometimes, I prepare it as a Salad or Chaat as well. Simply, toss boiled black chickpeas with chopped cucumber, tomato, onions, green chilies, coriander, lemon juice, and salt.

Black Chickpeas Salad

During Navaratri festival, I prepare it with no onions.

Indian restaurants, serve it with Sooji or Rava Halwa or Sheera and Puri.

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Kids Friendly RecipesWeight Management

PAN SEARED BRUSSELS SPROUTS

by Hearty Food Talks
written by Hearty Food Talks

PAN SEARED BRUSSELS SPROUTS

These delicious little green veggies are packed with Omega-3 fatty acids, fiber, and Vitamin C. Once sautéed, the sprouts will have a crisp, caramelized outside and tender but firm inside.

Brussel sprouts are high in calcium, potassium and has zero saturated fat. So, load up on these sprouts to lose weight. Make sure you don’t overcook your Brussel sprouts, as they tend to lose their vitamin C content very easily. 

Ingredients

  • 1 small bag Fresh Brussels Sprouts 
  • 2 cloves of Garlic
  • 1 to 2 tsps. Olive Oil (optional)
  • Pinch of Red Chili Powder
  • 1/4 tsp. Black Pepper Powder
  • Pink Salt (very light)

Nicely washed Brussels Sprouts.

Trim the stems and pull up the outer leaves to get the tender/clean Sprouts.

Cut each of the Sprout into two halves (bigger ones into quarters).

Add a little olive oil to the pan. Adjust the heat to medium. Start with garlic followed by the Brussels Sprouts.

After a good stirring, cover the pan with a lid. Turn the heat to low. Cook the Sprouts for about 2 to 3 minutes with a frequent stir.

Once the Brussels Sprouts are quite done. Stir-cook them on medium or medium-high heat, until golden brown.

Our beautifully pan seared Brussels Sprouts are ready to serve! Season it with some red chili powder, black pepper powder, and pink salt.

Notes: This is my favorite way of preparing the Brussels Sprouts as a side dish. Making even better with crunchy walnuts and dried cranberries. 

The other variations are pairing it with blue cheese. Or bake them up with freshly grated parmesan cheese and serve along a few fresh lemon slices.

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How toImmunity BoostersKeeper RecipesKids Friendly RecipesWeight Management

BASIL AND PINE NUTS PESTO

by Hearty Food Talks
written by Hearty Food Talks

BASIL AND PINE NUTS PESTO

The origin of Basil Pesto is from Genoa, the capital city of Liguria Italy, Pesto alla Genovese is made with fresh basil, garlic, pine nuts, salt, olive oil and hard cheese, traditionally Pecorino and Parmesan. Here, I‘ve created it with my homemade cheese (paneer).

Basil Pesto can be used as a dip, spread, with pasta, and mashed potatoes.

Ingredients

  • 2 cups Fresh Basil Leaves
  • 1/3 cup Pine Nuts
  • 1/4 cup Cheese (Homemade, Parmesan) 
  • 1/2 Fresh Lemon (juice)
  • 1 to 2 Garlic Cloves (as per our preference)
  • 1 to 2 tsps. Olive Oil (may skip)
  • 1/4 tsp. Red Chili Powder
  • 1/4 tsp. Black Pepper 
  • Pink Salt (as per our preference)

Dry roast the pine nuts until fragrant and there is a color change.

Place all of the main ingredients (basil leaves, garlic, pine nuts, olive oil, black pepper, red chili powder, and pink salt) at one place.

Homemade paneer (or Parmesan cheese)

Place the Basil leaves, garlic cloves, olive oil, and pine nuts in a small grinder jar.

Squeeze some fresh lemon juice.

May add salt, black pepper, and red chili powder at this point.

Grind it into a coarse or smooth paste.

Transfer it to a serving bowl or jar to store for later use.

Notes:

Basil Pesto has many variations but I like it with the pine nuts. This combination is absolutely soothing and delightful. 

Always make sure to taste the freshness of pine nuts before using them for the recipe.

I’ve used this Basil Pesto as a spread to create grilled Panini (grilled sandwich) for my family

Oats Bread

Homemade Paneer Slices

Onion Slices

Tomato Slices

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EventsHow toWeight Management

REFRESHING BRUSCHETTA

by Hearty Food Talks
written by Hearty Food Talks

REFRESHING BRUSCHETTA

Bruschetta is a popular starter recipe from Italy. It consists of grilled bread rubbed with garlic and topped with olive and salt. Variations may include toppings of tomatoes, onions, vegetables, beans, and cheeses. In Italy, bruschetta is often prepared using a brustolina grill.

Ingredients

Homemade Paneer (Indian Cottage Cheese)

  • 1 large Tomato 
  • 1 small Red Onion
  • 5 to 6 Fresh Basil Leaves 
  • 2 tsps. Olive Oil
  • 1 tsp. Vinegar (Balsami/White Vinegar)
  • Mixed Italian Herbs
  • Black Pepper Powder
  • Pink Salt

Nicely washed veggies/herbs.

Finely chopped tomato, onion, basil, and homemade paneer.

Arrange the garlic bread on a baking sheet.

Golden brown toasted garlic bread (at 400 degrees F)

Olive oil, white vinegar, pepper, and salt to add to the veggies.

I’ve mixed them together and kept them separate from the veggies.

Assemble the bruschetta by placing cheese, tomato, onion, and basil on top of a crispy garlic bread. Top it with the seasoning oil.

Refreshing Bruschetta, bursting with the flavors of basil, tomato, and olive oil is ready to eat.

Notes:

Bruschetta is something, which everyone likes in my home. Garlic bread makes this recipe much easier. Throw the bread into the oven in one go and all done under 5 to 8 minutes. We may also toast a regular bread and brush it with garlic infused olive oil. Or a plain toast with a little grated garlic into the olive oil.

My fresh basil pot ❤️

We may use either garlic toast or five cheese toasts to create a perfect bruschetta base.

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