Oats cantaloupe sugar free milkshake with Stevia. I have used homemade Stevia powder. Also sharing the method of making Stevia powder at home in the recipe. Try this chilled and guilt free milkshake to beat the heat and enjoy the delectable taste.
Stevia as sweetener
I have made stevia powder from my homegrown stevia plant to make my milkshake calorie free. You can also use store bought stevia powder. Stevia is more sweet than sugar. A pinch of stevia powder is equal to one teaspoon table sugar. So you need very small quantity to stevia powder. We like our beverage less sweetened so used 1 teaspoon for 3 medium size glass. After blending taste and add more if required.
Stevia is a nonnutritive sweetener. This means it has almost no calories. If you’re trying to lose weight, this aspect may be appealing. If you have diabetes, stevia may help keep your blood sugar levels in check. One 2010 studyTrusted Source of 19 healthy, lean participants and 12 obese participants found that stevia significantly lowered insulin and glucose levels. It also left study participants satisfied and full after eating, despite the lower calorie intake. To read more about stevia Click here.
You may like some more cantaloupe recipes on this blog.
You can use any sweetener instead of stevia. But I made this delicious milkshake with Stevia to make it diabetic friendly. Don’t forget that stevia is much sweeter than table sugar, so you won’t need to use as much. Add little at first and taste after blending. Add more if required and blend again. I have used vanilla essence for flavour but you can also use cardamom powder, cinnamon powder, nutmeg powder or any flavour of your choice.
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Click on the link below to get video recipe of this healthy and delicious milkshake
1. To make homemade Stevia powder wash the Stevia leaves well. Drain well and let it drain well.
2. Dry the leaves under sun or in shade. I have dried the leaves in microwave. Spread the leaves on a microwavable plate. Microwave on high for 30 seconds. Stir the leaves with a spoon. Microwave again for 30 seconds or until the leaves becomes crisp.
3. Grind the dried leaves in your grinder jar. Or you can also use mortar pestle to make dried leaves powder. I have ground the dried leaves into fine powder.
4. Mix oats with 1/2 cup milk. Cover and keep it in refrigerator 5-6 hours or overnight. I soaked the oats overnight.
5. In a blender add 1 cup milk, peeled and chopped 1 cup Cantaloupe or muskmelon/ kharbuj, overnight soaked oats and stevia powder.
6. Blend everything well. Taste and add more stevia powder if required. Add vanilla essence and blend again till mixture becomes frothy. You can also use 1/4 teaspoon cardamom powder, 1/4 teaspoon cinnamon powder and a pinch of nutmeg powder instead of vanilla. You can also add 1-2 scoop icecream if you want or you are making for kids.
7. Add some ice cubes in the glass. Pour the blended mixture over it Garnish with small pieces of Cantaloupe. Sprinkle little pistachio over the Cantaloupe pieces. Serve chilled milkshake immediately.
Notes
1. You can use any sweetener instead of stevia powder.
2. If you are making for kids add 1-2 scoop icecream in the milkshake to get rich creamy texture.
3. You can also use store bought stevia powder.
4. Mango or any other fruits can be used instead of Cantaloupe. Make your milkshake with any fruit of your choice.
5. You can use any dairy free milk to make the milkshake for vegan people.
6. You can use any flavour instead of vanilla essence.
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Mixed dal or panchmel dal with mango ginger or amada. A very flavourful and delicious dal to serve with steamed rice. Usually we make this mango ginger or amada dal with moong dal/yellow lentil or masoor dal/red lentil. But here is a panchmel dal or mixed of five lentils. This lightly spiced and aromatic dal with steamed rice is a comfort food for summer.
You may also like to try Healthy methi dal from the blog of Priya Vijaykrishnan.
Ingredients used to make this protein rich mixed dal
Moong dal or split yellow lentil – Moong dal or split yellow lentil or split and skinned green gram/mung beans. Moong dal is a light and protein packed lentil. Also a comfort Indian food.
Arhar/toor dal or split pigeon peas – Used split pigeon peas or arhar/toor dal with equal amount of other lentils or dal.
Chana dal or Bengal gram – Delicious and nutritious dal used to enhance the taste.
Udad dal or split skinned black gram – Dhuli udad dal is used to give a creaminess. Udad dal is also packed with protein and other nutrients.
Masoor dal or red lentil – Protein and vitamins enriched Masoor dal is used to give a wonderful taste and flavour.
Mango ginger or amada – I have used mango ginger from my terrace garden. See the above picture of mango ginger and it’s plant. Bought online and placed some under soil. Now it becomes a lovely bunch of plants.
Curcuma amada, or mango ginger is a plant of the ginger family Zingiberaceae and is closely related to turmeric (Curcuma longa). The rhizomes are very similar to common ginger but lack its pungency, and instead have a raw mango flavour.Wikipedia Amada or mango ginger has also many health benefits. You may like to try Walnut almond chutney with mango ginger.
Ginger or adrakh – Ginger used to give a spicy aroma and enhance the taste.
Tomato – Tomato or tamatar used to give a mild tangy taste. You can omit if you want.
Panch phoran – Panch phoran or Bengali five spices used for tempering. To make panch phoran or five spice mix 1 tablespoon each nigella seed or kalonji, cumin seeds or jeera, mustard seeds or sarso, fennel seeds or sounf and 1/2 tablespoon fenugreek seeds or methi. Here are some recipes using panch phoran.
Dry red chilli – One whole dry red chilli is used for tempering or tadka. You can break the chilli before adding in the oil if you want your dal more spicy.
Hing or asafoetida – A pinch of hing used for flavour. You can skip if you want your dal gluten free.
Onion – Used one chopped large onion to enhance the taste. Fried onion will give a scrumptious taste to your dal. You can use one more onion if you like. Or you can also skip if you want your dal no onion garlic or satwik.
Salt – Salt or namak is used for taste.
Turmeric powder or haldi – Turmeric powder used to give a nice colour.
Green chilli or hari mirch – Green chilli used to give a spicy kick to the dal. You can use more green chilli if you want your dal more spicy. I have used slit green chilli, you can also use chopped green chilli.
Oil – Used mustard oil for tempering or tadka. You can use any oil of your choice but mustard oil will give a lovely flavour.
This dal is very flavourful because of mango ginger or amada and completely vegan. And also lightly spiced so perfect for this hot weather. Really a comfort food with hot steamed rice, some potato fry and dry vegetables. Try and enjoy the delectable taste. I have boiled all dal with mango ginger or amada in pressure cooker. But you can also add grated or ground mango ginger before adding water while tempering. Boil the dal only. Add everything while tempering or tadka. Add chilli according to your spice tolerance.
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Video recipe of this delicious flavorful dal
Recipe
Moong dal or split yellow lentil – 1/8 cup
Arhar dal/toor dal or split pigeon peas – 1/8 cup
Chana dal or Bengal gram – 1/8 cup
Udad dal or split and skinned black gram – 1/8 cup
Masoor dal or red lentil – 1/8 cup
Mango ginger or amada – 3 tablespoon, peeled and grated
Ginger – 1 inch piece, chopped
Tomato – 1, chopped
Panch phoran – 2 teaspoon
Dry red chilli – 1
Hing or asafoetida – 1/4 teaspoon, optional
Onion – 1 large, finely chopped
Salt to taste
Turmeric powder – 1/2 teaspoon
Slit green chilli – 2
Cilantro or coriander leaves – 2 tablespoon
Mustard oil – 2 tablespoon
Method
1. Rinse all the lentils or dal well and soak in sufficient water for 15-20 minutes. Peel, wash and grate the mango ginger or amada. Drain the water and boil the dal with grated mango ginger or amada in a pressure cooker with 2 or 2&1/ cup water till dal becomes soft. Or reduce the flame after one whistle and pressure cook on simmer for 20-25 minutes. Let the pressure settle down on its own.
2. Grind the ginger and tomato. You can use grated ginger and finely chopped tomato but I like to use these smooth paste. Also peel wash and chop the onion.
3. Heat oil in a pan or wok. Add panch phoran and dry red chilli. If you want your dal more spicy break the dry red chilli before adding.
4. When seeds starts to splutter add chopped onion. Fry till onion starts to change it’s colour. Now add ginger tomato paste. Mix well.
5. Add salt and turmeric powder. Saute for a minute. Add hing or asafoetida if using and saute till oil leaves the sides.
6. Add mango ginger mixed boiled dal and mix well. Add two cup water, two slit green chili and chopped cilantro or coriander leaves. Mix and let it cook till you get your desired consistency. I like this dal semi thick. You can make thick or thin according to your choice.
7. Keep stirring in regular interval. When you get your desired consistency, taste and adjust salt.
8. Remove from heat and garnish with cilantro or coriander leaves. Serve hot with steamed rice,some potato fry or aloo bhaja and any dry vegetables.
Notes
1. You can also make this dal without onion. Follow the same recipe and omit onion. Also reduce the amount of oil if you are not using chopped onion.
2. This dal can be made with only moong or masoor dal instead of mixed dal.
3. To make gluten free skip hing or asafoetida.
4. Add less or more chilli according to your spice tolerance.
If you tried my recipe, you can share your food pictures with me in the social network sites by using hashtag, #batterupwithsujata I would love to see your creations.
I would love to hear from you. Please share your thoughts and suggestions in comment.
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Red cabbage and spinach salad with peanut butter, almond and pumpkin seeds. A very delicious salad with all the nutritious ingredients. A very easy to make yet tasty salad. You can also serve this salad as a full meal with some crisp toast.
You may like some different types of salad and salsa recipes on this blog.
Ingredients used to make this healthy and delicious salad.
Red cabbage – Nutrients enriched red cabbage or purple cabbage looks reddish purple in colour. See the above picture, looks beautiful isn’t it?
Purple cabbage, also referred to as red cabbage, belongs to the Brassica genus of plants. This group includes nutrient-dense vegetables, such as broccoli, Brussels sprouts, and kale. Purple cabbage is a nutrient-rich vegetable linked to a variety of health benefits. These include reduced inflammation, a healthier heart, stronger bones, improved gut function, and perhaps even a lower risk of certain cancers. This vegetable is also incredibly versatile and one of the most cost-efficient ways to add beneficial antioxidants to your diet. Source
Baby Spinachor palak – Baby Spinach is also packed with nutrients. Used half cup uncooked baby spinach in this salad.
Eating spinach may benefit eye health, reduce oxidative stress, help prevent cancer, and reduce blood pressure levels. There are many ways to prepare spinach. You can buy it canned or fresh and eat it cooked or raw. It’s delicious either on its own or in other dishes. If you’re interested in its health-boosting potential, spinach is an easy food to add to your diet. Source
Carrotor gajar – Used grated carrot. Orange colour carrot will not only make your salad colorful but it has numerous health benefits.
The carrot (Daucus carota) is a root vegetable often claimed to be the perfect health food. It is crunchy, tasty, and highly nutritious. Carrots are a particularly good source of beta carotene, fiber, vitamin K1, potassium, and antioxidants. They also have a number of health benefits. They’re a weight-loss-friendly food and have been linked to lower cholesterol levels and improved eye health. What’s more, their carotene antioxidants have been linked to a reduced risk of cancer. Source
Tomatoor tamatar – Used chopped one tomato. You can use small or large pieces according to your choice. Sweet and sour taste of juicy tomato will give a wonderful taste to the salad. Use firm tomato to make this salad
Tomatoes are the major dietary source of the antioxidant lycopene, which has been linked to many health benefits, including reduced risk of heart disease and cancer. They are also a great source of vitamin C, potassium, folate, and vitamin K. They are especially high in lycopene, a plant compound linked to improved heart health, cancer prevention, and protection against sunburns. Tomatoes can be a valuable part of a healthy diet. Source
Cucumberor kheera – Mildly sweet cucumber will give a refreshing taste to the salad.
Cucumbers are a refreshing, nutritious and incredibly versatile addition to any diet. They are low in calories but contain many important vitamins and minerals, as well as a high water content. Eating cucumbers may lead to many potential health benefits, including weight loss, balanced hydration, digestive regularity and lower blood sugar levels. Source
Spring onion/scallion or hara pyaj – Spring onion or scallion will give a pungent flavour and enhance the taste of salad. And it also has many health benefits.
Almond – Toasted almond will give a crunch and nutty flavour. You can add little more toasted almond if you want. Almond is also rich in vitamins fiber protein minerals etc.
Pumpkin seedsor kaddu ke beej – Pumpkin seeds will also give a crunch and nutty flavour. You can add 1 tablespoon pumpkin seeds more if you want.
Pumpkin seeds may be small, but they’re packed full of valuable nutrients. Eating only a small amount of them can provide you with a substantial quantity of healthy fats, magnesium and zinc. Because of this, pumpkin seeds have been associated with several health benefits. These include improved heart health, prostate health and protection against certain cancers. Source
Sweet corn – Used boiled sweet corn for a mildly sweet taste. I have used 1/4 cup but you can use 1/2 cup or more. Use according to your taste. I have used frozen sweet corn. Boil the sweet corn till the corn becomes soft.
Lemon juiceor nimbu ka ras – Lemon juice will give a tangy taste and refreshing flavour. You can add 1 tablespoon more if you want. Taste and add more if required.
Rock salt or sendha namak – Used rock salt or sendha namak to enhance the taste. You can also use black or pink salt or normal salt instead of rock salt. Use whatever you have.
Mint leaves or pudina – Used chopped mint leaves or pudina for a lovely refreshing flavour. Aromatic mint leaves not only give a freshness but it has also many health benefits.
Cilantro or coriander leaves/dhaniya patta – Cilantro or dhaniya patta/coriander leaves used for flavour. I have used 2 tablespoon but you can use handful if you like the flavour of cilantro.
Black pepper or kali mirch – Used freshly crushed black pepper to give a spiciness of the salad. I like my salad mildly spicy so used only 1/2 teaspoon. You can add more according to your spice tolerance.
Peanut butter – I have used homemade peanut butter. If you want to make peanut butter at home click here. Peanut butter will give a creaminess to your salad. You can use one tablespoon more if you like the taste. Or you can also skip if you want. You can also use almond butter or olive oil instead of peanut butter.
Ginger or adrakh – Used grated ginger for a spicy and pungent aroma. It will also give a peppery taste and flavour. You can reduce the amount of ginger if you don’t like But don’t skip, use atleast one teaspoon for taste and flavour.
Green chilli or hari mirch – Used chilli to give a spicy kick to the salad. I have used only one but you can use more if you want your salad spicy.
You can make this salad in a few minutes. Just prepare the grated cabbage, carrot and other chopped vegetables ready in advance. Just mix everything and your delicious and nutritious salad is ready. I have also mixed everything in a bowl But if you want you can make your salad dressing separately. In a small bowl mix lemon juice, peanut butter, grated ginger, salt and crushed black pepper. Mix well add in the salad before serving.
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Recipe video of this healthy salad
Recipe
Red cabbage – 1 cup, grated
Baby Spinach – 1/2 cup, finely chopped
Carrot – 1, peeled and grated
Tomato – 1, chopped
Cucumber – 1, finely chopped
Spring onion – 2, chopped
Toasted almond – 6-8, shredded
Pumpkin seeds – 1 tablespoon
Sweet corn – 1/4 cup, boiled
Lemon juice – 1&1/2 tablespoon
Rock salt to taste
Mint leaves – 1 tablespoon, chopped
Cilantro or coriander leaves – 2 tablespoon, chopped
Freshly crushed black pepper – 1/2 teaspoon or to taste
Peanut butter – 1 tablespoon
Grated ginger – 1/2 tablespoon
Green chilli – 1 chopped, optional
Method
1. In a large bowl mix all the shredded and chopped vegetables, rock salt, finely crushed black pepper, boiled sweet corn, peanut butter, pumpkin seeds, toasted and shredded almond and lemon juice. You can add more cilantro or coriander leaves and mint leaves if you want.
2. Mix everything well. You can use 1/2 cup boiled sweet corn if you like. Taste and add more salt, lemon juice and black pepper if required. See notes for more options.
3. If you want to make your salad dressing separately, then in a small bowl mix lemon juice, peanut butter, grated ginger, crushed black pepper and salt. Mix well and add in the salad before serving.
4. Garnish with chopped spring onion and serve. You can also store the salad in refrigerator to serve chilled.
Notes
1. You can use any vegetable in salad.
2. Almond butter or olive oil can be used instead of peanut butter. Or you can omit butter and oil and add only lemon juice.
3. Use green chilli and black pepper according to your taste.
4. You can use black or pink salt or normal salt instead of rock salt. Use whatever you have.
5. You can also add boiled eggs in the salad.
If you tried my recipe, you can share your food pictures with me in the social network sites by using hashtag, #batterupwithsujata I would love to see your creations.
I would love to hear from you. Please share your thoughts and suggestions in comment.
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Mango salsa. A perfect summer recipe can be made with handful of ingredients and in a few minutes. This spicy tangy lipsmacking mango salsa made with raw mango, cucumber, green chilli, ginger, tomato, watermelon, mint, cilantro or coriander leaves and some spices.
My last post was a Summer cooler. Now sharing one more summer special recipe. Try and please drop a comment about how you like it.
Sweetness of watermelon enhance the taste of this spicy salsa. You can use any sweet fruit like ripe mango, grapes, pineapple instead of watermelon. You can also use little more lemon juice if you want your salsa more tangy. If you like your salsa more spicy add 1-2 more green chilli or 1/2 teaspoon black pepper powder more.
Ingredients used to make this delicious salsa.
Raw mango/green mango or kchcha aam – Main ingredient is raw or green mango. Sour taste and a sharp flavour made this salsa lipsmackingly delicious.
Cucumber or kheera – Cucumber will give a refreshing taste to your salsa. But check the cucumber pieces before adding in the salsa. Cucumber shouldn’t be bitter.
Watermelon or tarbuj – Watermelon will give a mildly sweet taste. It will balance the spiciness of the salsa.
Ginger or adrak – Fresh ginger used for a spicy taste and aroma.
Onion or pyaj – Used one finely chopped red onion to enhance the taste and for flavour and crunch.
Green chilli or hari mirch – Green chilli will give your salsa a spicy kick. I have used only one but you can use more if you want your salsa more spicy.
Tomato or tamatar – Used tomato for a sweet and sour taste. Always use firm tomato.
Cilantro/coriander leavesor dhania – Handful finely chopped cilantro used for a refreshing flavour.
Mint leaves or pudina – Mint leaves or pudina will give a cool fresh flavour.
Lemon juice or nimbu ras – One teaspoon lemon juice used for a refreshing flavour and tangy taste.
Pink or black salt/kala namak – Used pink salt for taste. If you don’t have pink or black salt, then you can use any salt. Use whatever you have.
Black pepper or kali mirch powder – Black pepper or kali mirch powder used for a mildly spicy flavour. You can use little more to make your salsa spicy. You can also use freshly crushed black pepper if you want.
Here are some similar recipes with some different ingredients. Click on the name below for recipe.
You may also like to try Muskmelon salsa from the blog of my friend Poonam Bachhav.
You can add any fruit in this salsa to get the mildly sweet taste. And as I mentioned above if you like your salsa more spicy add more green chilli and black pepper powder. Adjust the hotness according to your taste. 1 teaspoon lemon juice is perfect for me but if you want your salsa more tangy add little more lemon juice.
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Recipe
Raw mango – 1
Cucumber – 1
Watermelon – 1/2 cup, cubed
Ginger – 1/2 inch piece, grated
Onion – 1
Green chilli – 1-2
Tomato – 1 small
Cilantro or coriander leaves – handful
Mint leaves – 1/4 cup
Lemon juice – 1 teaspoon
Pink or black salt – 1 teaspoon or to taste
Black pepper powder – 1/4 teaspoon
Method
1. Wash everything well and drain the water.
2. Peel and chop the raw mango into small pieces. Cut the both ends of cucumber. Peel and chop into small pieces. Taste a piece before adding in the salsa. Cucumber shouldn’t be bitter.
3. Peel and cut the watermelon into small cubes. Or scoop to make small watermelon balls. Discard the seeds. Peel and finely chop the onion. Finely chop the green chilli, tomato, mint leaves and cilantro or coriander leaves. Mix everything in a bowl.
4. Add salt to taste and one teaspoon lemon juice. Mix well. Taste and adjust the salt and lemon juice. Serve immediately or keep in refrigerator to serve chilled.
2. You can use any fruit of your choice instead of watermelon.
Notes
1. You can use any salt instead of pink salt.
2. You can use any fruit of your choice instead of watermelon.
3. Add green chilli and black pepper powder according to your spice tolerance.
4. You can also use freshly crushed black pepper instead of black pepper powder.
If you tried my recipe, you can share your food pictures with me in the social network sites by using hashtag, #batterupwithsujata I would love to see your creations.
I would love to hear from you. Please share your thoughts and suggestions in comment.
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Split green moong dal chilla/cheela or savoury pancake. A very easy to make and delicious filling breakfast dish. You need only a few ingredients to make these chilla/chila/cheela or savoury pancakes. Ginger green chilli and all the spices made these gluten free cheela absolutely mouthwatering.
Not only delicious but these green gram pancakes are nutritious too. So here is a super healthy breakfast to start your day. You can also add any vegetable in the batter to make it more nutritious.
They’re high in nutrients and believed to aid many ailments. Mung beans are high in nutrients and antioxidants, which may provide health benefits. In fact, they may protect against heat stroke, aid digestive health, promote weight loss and lower “bad” LDL cholesterol, blood pressure and blood sugar levels. Since mung beans are healthy, delicious and versatile, consider incorporating them into your diet. Source
Here are some more savoury pancake or chilla recipes from this blog.
You may also like to try delicious Cucumber pancakes from the blog of Priya Vijaykrishnan.
Recipe is very simple. You have to grind the soaked dal or yellow lentil with ginger and green chilli and mix all the ingredients. Its a completely gluten free recipe. Used rice flour with ground lentil to make the pancakes crispy. If you want your pancakes soft make it little thick but to make this crisp make it as thin as possible and fry on low heat. It will take some time but you will get crisp chilla/cheela or pancakes. Add spices and chilli according to your taste. You can also make a stuffing of paneer, potato, cheese etc. Place the stuffing on the pancake and roll. Your stuffed pancake is ready.
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Recipe
Split green moong dal or yellow lentil with skin – 1 cup
Rice flour – 3/4 cup
Curd or yogurt – 1/2 cup
Ginger – 1&1/2 inch piece, peeled and chopped
Green chilli – 3-4 chopped
Onion – 3 large
Cilantro or coriander leaves – handful, chopped
Cumin powder – 1&1/2 teaspoon
Chaat masala – 1&1/2 teaspoon
Salt – 2 teaspoon
Black pepper powder – 1/2 teaspoon
Method
1. Rinse and soak the split and with skin yellow lentil or chhike wali moong dal for 4-5 hours or overnight. I soaked overnight.
2. Drain the water and rinse again. Grind the dal or lentil with ginger, green chilli and 1/4 cup water. Make a smooth paste. You can add more green chilli to make your chilla more spicy. I like the flavour of ginger so used 1&1/2 inch piece but you can use one inch piece if you want.
3. Chop the onions and cilantro or coriander leaves. Chop into small pieces. My son loves lots of onions in this chilla or pancake so I used 3 large onions. You can use less or more according to your taste.
4. Transfer the ground paste into a large bowl. Add curd or yogurt, rice flour, cumin powder, black pepper powder, chaat masala and salt. Mix everything well to make a lump free batter.
5. Taste and adjust salt if required. I had to add 1/2 teaspoon more. You can also use some finely chopped green chilli and little more black pepper powder if you want your chila or cheela more spicy Add finely chopped onion and cilantro or coriander leaves.
6. Mix well. Batter should be thick and flowing. Don’t make runny batter.
7. Heat a pan and add two laddle full batter in the middle of the pan. Spread with the backside of the laddle. Rotate to make round. Keep the flame low medium. Drizzle little oil on the sides of chilla.
8. To make soft cheela make it thick like uttapam but if you want crisp make the chilla thin and cook on simmer. When it starts to leaving the edges of the pan, flip the chilla upside down and let it cook from other side.
9. Cook from both sides till golden brown. You can also fold the pancakes before serving like this 👇
10. Serve hot with any sauce, pickle or raita.
Notes
1. You can add grated carrot, chopped capsicum or any vegetable of your choice in the batter.
2. Use chilli according to your spice tolerance. Reduce if making for kids.
3. Olive oil or any vegetable oil can be used to cook.
4. You can use any spices according to your taste.
5. You can also make it without onion if you want.
If you tried my recipe, you can share your food pictures with me in the social network sites by using hashtag, #batterupwithsujata I would love to see your creations.
I would love to hear from you. Please share your thoughts and suggestions in comment.
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Carrot smoothie with grapes orange mint and coconut milk. Fruity flavored Vegan smoothie with a mildly spicy kick from ginger taste divine. A perfect breakfast smoothie to start your day.
Freshly squeezed orange juice and all the goodness of different fruits with mint leaves, coconut milk and ginger made this smoothly nutritious and absolutely delicious. To get some different flavoured Smoothie recipes click here.
Ingredients used to make this smoothie
Carrot – Sweet earthy taste of carrot not only makes your smoothie delicious but carrot has so many health benefits.
It is crunchy, tasty, and highly nutritious. Carrots are a particularly good source of beta carotene, fiber, vitamin K1, potassium, and antioxidants Eating carrots is linked to a reduced risk of cancer and heart disease, as well as improved eye health. Additionally, this vegetable may be a valuable component of an effective weight loss diet. Source
Grapes – Sweet nutrients packed grapes will make your smoothie perfectly sweet tasty and nutritious.
Grapes offer a wealth of health benefits, primarily due to their high nutrient and antioxidant contents. Grapes offer several important nutrients and powerful plant compounds that benefit your health. Though they contain sugar, they don’t appear to negatively impact blood sugar control when eaten in moderation. Antioxidants like resveratrol provide most of grapes’ benefits, including their anti-inflammatory, anti-diabetes, and anticancer properties. To read more click here.
Banana – Sweet, nutritious and delicious banana will make your smoothie thick and creamy.
Bananas are a popular fruit with many potential health benefits. Bananas contain many essential nutrients and may benefit weight loss, digestion, and heart health. They may boost your digestion and heart health thanks to their fiber and antioxidant contents. Plus, they may support weight loss because they’re relatively low in calories, nutrient dense, and filling. Both ripe, yellow bananas and unripe, green bananas can satisfy your sweet tooth and help keep you healthy. Source
Orange – I used freshly squeezed orange. Vitamin C enriched orange will make your smoothie delicious and gives a lovely flavour. Discard all the seeds if you are also using freshly squeezed oranges.
Oranges are among the world’s most popular fruits — they’re as nutritious as they are tasty. They are a good source of vitamin C, as well as several other vitamins, minerals, and antioxidants. Some studies show that consuming citrus fruits like oranges on a regular basis may help lower the risk of certain health conditions, such as heart disease. Put simply, this bright citrus fruit is an excellent addition to a healthy diet. Source
Mint leaves – Used to enhance the taste and minty flavour. You can add more leaves if you like.
Ginger – Little ginger used to give a mildly spicy kick. If you don’t like then you can omit it.
Coconut milk – Coconut milk used to enhance the taste. I like the flavour of coconut milk. I had coconut milk powder so I used it. But you can use 1/4 to 1/2 cup canned or fresh coconut milk or use 1/4 cup grated fresh coconut instead of coconut milk.
Lemon – Used lemon to give a tangy taste and nice refreshing flavour.
Lemons contain a high amount of vitamin C, soluble fiber, and plant compounds that give them a number of health benefits. Lemons may aid weight loss and reduce your risk of heart disease, anemia, kidney stones, digestive issues, and cancer. Not only are lemons a very healthy fruit, but they also have a distinct, pleasant taste and smell that make them a great addition to foods and drinks. Source
Its a filling and nutritious smoothie. You can serve this as breakfast smoothie or you can also enjoy this in your fasting days. You can also use soaked dry fruits in this smoothie. If you want to use almond, soak the almond in hot water and peel before using.
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Recipe
Carrot – 2 medium
Grapes – 1/2 cup
Banana – 1
Orange juice – 1/2 cup
Mint leaves – 12-14
Grated ginger – 1/2 teaspoon
Coconut milk powder – 1/4 cup
Lemon juice – 1 teaspoon
Shredded almond to garnish
Method
1. Peel and cut the carrot into thin slices. Peel and chop the banana roughly.
2. Combine everything and blend till smooth and frothy. You can use 1/4 to 1/2 cup thick coconut milk instead of coconut milk powder. Or use 1/4 cup fresh grated coconut. Add ice cubes if you want your smoothie chilled.
3. Taste and add little more lemon juice if require. Pour the mixture in your favourite glass.
4. Garnish with shredded almond and mint leaves. You can also garnish with lemon wedges.
Enjoy……..
Notes
1. You can use any fruit of your choice.
2. 1/4 to 1/2 cup thick coconut milk can be used instead of coconut milk powder. Or use 1/4 cup grated fresh coconut. Blend well with all the other ingredients.
3. You can also use 2 tablespoon soaked and peeled almond in this smoothie.
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Double chocolate whole wheat muffins with coconut sugar. Soft moist rich chocolaty muffins taste scrumptious. Cocoa powder and grated chocolate made these muffins perfectly chocolaty and delightful.
I have used whole wheat flour to make these muffins. You can definitely use all purpose flour or maida but better to avoid all purpose flour or refined flour. Whole wheat flour are packed with nutrients including several vitamins and fiber. You can also use millet flour or any gluten free flour instead of whole wheat flour.
Cocoa powder and dark chocolate made these muffins full of chocolaty flavour. Earlier I had used Morde chocolate compound but this time used Amul compound chocolate. You can use whatever you have.
Instant coffee powder used to enhance the flavour of chocolate.
Oil will help to make your muffins moist. You can use olive oil or any flavorless oil. I used sunflower oil.
Salt will balance the sweetness of muffins and enhance the taste.
Baking powder and soda used for leavening and also to make the muffins soft.
Curd or yogurt will make your muffins moist. Curd with baking powder and soda makes the eggless muffins fluffy and moist. No need for hung curd, use normal homemade curd.
Milk used to add moisture to the batter. And to make the muffins light.
Milk powder used to enhance the taste. And it also gives an extra richness. But its optional you can skip if you want.
Coconut sugar used as sweetener. You can always use cane sugar, brown sugar, jaggery or any sweetener of your choice. Coconut sugar is a healthy sugar alternative. The harmful effects of added sugar are becoming increasingly more evident. As a result, people are turning to natural alternatives. A sweetener that has become very popular in the past few years is coconut sugar. This sugar is derived from the coconut palm tree and touted as being more nutritious and lower on the glycemic index than sugar. Source
Vanilla essence used to give a lovely flavour.
You may like some other muffins and cupcake recipes on this blog. Click on the link below for recipe.
You have to sieve the flour baking powder, soda, cocoa powder and salt. Add milk powder and keep aside. I have used grated chocolate. Heat the grated compound chocolate with milk for a minute to melt the chocolate. Used Amul compound chocolate. I had microwave for one minute on full power. Whisk well with curd, vanilla essence, coffee, oil and coconut sugar. Whisk everything well.
Now add all the dry ingredients. Don’t add all the dry ingredients in one go. First add half and mix then add remaining dry ingredients and mix well to make a smooth lump free batter. You can also use 1/4 to 1/2 cup choco chips in the batter for more chocolaty taste.
I baked in my Samsung microwave hot blast function to bake the muffins. Bake in preheated oven at 170° for 10- 12 minutes or until toothpick comes out clean. Insert a toothpick in a muffin to check. Let muffins cool down. Dust the muffins with icing sugar with the help of a sieve. This step is optional. Used white choco chips and icing sugar only to make the muffins attractive and kids friendly.
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Recipe
Whole wheat flour or atta – 1 cup
Baking powder – 1/2 teaspoon
Baking soda – 1/4 teaspoon
Cocoa powder – 4 tablespoon
Salt – 1/8 teaspoon
Cooking chocolate – 1/2 cup, grated
Curd or yogurt – 1/2 cup
Milk – 1/4 cup
Instant coffee powder – 2 teaspoon
Vanilla essence – 1/2 tablespoon
Oil – 1/4 cup
Coconut sugar – 1/3 cup
Milk powder – 1/4 cup, optional
Method
1. Grease or line muffins moulds. Preheat the oven at 170°.
2. Sift whole wheat flour or atta, cocoa powder, baking powder, soda and salt. Mix milk powder if using.
3. Grate the cooking chocolate in a microwavable glass bowl. Add milk and microwave on high power for 1 minute. You can also melt the chocolate with milk in pan on stove top. In the milk mixed melted chocolate add coffee, vanilla essence and curd or yogurt. I have used homemade curd. Whisk well.
4. Add coconut sugar and oil. Whisk again till everything combined well. If you are not using milk powder add 1-2 tablespoon more coconut sugar. Because milk powder gives an extra sweetness. And if you want your muffins lightly sweetened add 1/4 cup coconut sugar.
5. Pour the mixture in a large bowl. Add all the dry ingredients gradually and mix. Make a smooth lump free batter.
6. Pour the mixture in greased or lined muffin moulds. Fill upto 3/4 cup.
7. Bake the muffins in preheated oven at 170° for 12 minutes or until toothpick comes out clean. Let the muffins cool down before serving. You can dust the muffins with powdered sugar with the help of a sieve. Or press some white choco chips over the muffins.
8. Enjoy the soft delicious chocolaty muffins.
Notes
1. All purpose flour or any flour can be used instead of whole wheat flour or atta. You can also use millet flour if you want.
2. You can also use 1/4 to 1/2 cup choco chips in the batter.
3. Brown sugar, powdered sugar, granulated sugar or any sweetener can be used instead of coconut sugar.
4. You can use olive oil or any flavorless oil.
If you tried my recipe, you can share your food pictures with me in the social network sites by using hashtag, #batterupwithsujata I would love to see your creations.
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Oats cookies with mixed seeds, almond and sabja or basil seeds. You don’t need sugar or jaggery to make these cookies. Cookies are sweetened with dry dates powder. Enjoy the delectable taste with milk, tea or coffee. Or make large size cookies to serve as breakfast cookies.
These healthy, delicious and crispy crunchy cookies are perfect for health watchers and kids. I have used sabja or basil seeds as egg replacement. First grind and make a powder of sabja or basil seeds then soak in water for 10-15 minutes, your egg substitute is ready. Basil seeds are high in fiber, a good source of minerals, rich in plant-based omega-3 fat, and plentiful in beneficial plant compounds. Basil seeds are a little larger than chia seeds but have a similar nutritional profile. Source – Healthline
Roasted mixed seeds will give a nice crunch to your cookies and also make it healthy. This time I have a pack of roasted mixed seeds, including roasted pumpkin seeds, sunflower seeds, muskmelon seeds and flax seeds. I also used it in delicious Jaggery oats sesame cookies. Earlier I had a packet of roasted sunflower, pumpkin, flax, watermelon, chia and gojiberries seeds. Which I used in Wholewheat milk bread with mixed seeds,
You can use whatever you have. Seeds are great sources of fiber. They also contain healthy monounsaturated fats, polyunsaturated fats and many important vitamins, minerals and antioxidants. When consumed as part of a healthy diet, seeds can help reduce blood sugar, cholesterol and blood pressure. To read more about seeds click here.
As I mentioned above I didn’t use sugar or jaggery. Cookies are sweetened with dry date powder. And I love to cook or bake with this date powder. A healthier alternative of sugar or jaggery. Here are three more recipes with dry date powder shared on this blog. Check out the recipe by clicking on the name below.
Now coming to the recipe. You don’t need to whisk or cream the butter first. Just combine everything, make a smooth dough, give shape and bake. You can use oatmeal if you have. I have used ground rolled oats. Also used little whole oats with roasted mixed seeds to give the cookies a crunchy texture. Dry date powder made these cookies perfectly sweet for us. But if you want your cookies sweeter then you can add 1-2 tablespoon more date powder. Taste the dough and add as require.
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Recipe
Oats – 1 cup
Sabja/basil seeds – 1 tablespoon
Water – 3 tablespoon
Ghee/clarified butter or butter – 3 tablespoon
Roasted mixed seeds – 4 tablespoon
Dry date powder – 1/4 cup
Almond – 12-14
Desiccated coconut – 4 tablespoon
Cinnamon powder – 1/4 teaspoon
Baking powder – 1/2 teaspoon
Milk – 1 tablespoon
Vanilla essence – 1/2 teaspoon
Method
1. Grease or line a baking tray. Preheat the oven at 170°.
2. Grind the sabja or basil seeds in your mixer grinder. Take out in a large bowl and add 3 tablespoon water. Keep aside for 10-15 minutes. Sabja seeds powder will soak all the water within 5 minutes.
3. In the same grinder grind almond and place on a plate. Now grind 3/4 cup rolled oats into fine powder. Reserve 1/4 cup oats to use whole.
4. In the bowl of soaked sabja seeds powder add all the ingredients. And make a smooth dough. Don’t knead much. Just combine everything well.
5. I like my cookies lightly sweetened. Taste the dough before making balls. If you want your cookies sweeter then add 1-2 tablespoon more date powder if required.
6. Make small balls and press gently with your palm. Arrange the cookies on greased or lined baking tray one inch apart. You can make these cookies small or large size breakfast cookies. I have made 13 small cookies. Press the cookies again with a fork or spoon to make flat.
7. Bake in preheated oven at 170° for 12 minutes or till the edges becomes brown.
8. Let the cookies cool down completely before serving. Cookies will soft when hot and becomes crisp after cooling. Serve these healthy and yummy cookies with milk, tea or coffee. Nutritios cookies are also great to satisfy your sudden hunger pangs or for your sweet craving.
Happy baking. Stay safe healthy happy and blessed !
This post is going to feature on Facebook gourmet group Shhhhh Cooking Secretly Challenge for the theme Stick To Seeds suggested by Archana Gunjikar Potdar. And this month my partner is also lovely Archana Gunjikar Potdar. I love her all the healthy and authentic Goan recipes. I recently bookmarked her healthy and delicious Finger millet or ragi porridge to try. Archana gave me oats and date powder and I made these date oats cookies with these ingredients. I gave her gond or edible gum and ghee as her secret ingredients. She made this Flavorful mixture.
If you tried my recipe, you can share your food pictures with me in the social network sites by using hashtag, #batterupwithsujata I would love to see your creations.
I would love to hear from you. Please share your thoughts and suggestions in comment.
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Kodo millet broccoli pulao. A flavorful, spicy, no onion garlic and delicious pulao made with kodo millet and broccoli. You don’t have broccoli? No problem try with cauliflower, carrot, beans or mixed vegetables. An absolutely easy to make and delectable one pot meal. A very nutritious and gluten free dish for everyone.
According to Wikipedia Paspalum scrobiculatum, commonly called Kodo millet or Koda millet, is an annual grain that is grown primarily in Nepal (not to confuse with Kodo (Finger millet, Eleusine coracana) and also in India, Philippines, Indonesia, Vietnam, Thailand, and in West Africa from where it originated. The plant is called Arikelu in the Telugu language, Varagu in Tamil, Varak (വരക്) in Malayalam, Arka in Kannada,Kodra in Hindi and Bajra (ਬਾਜਰਾ) in Punjabi.
Now what is millet?
Millet is a group of small-seeded grains resembling small pearls. In the United States, some people haven’t heard of millet, yet it’s a staple in many parts of the world. It’s commonly included in Indian and African dishes. Millet is a gluten-free grain that’s rich in antioxidants, soluble fiber, and protein. In particular, it may lower cholesterol and blood sugar levels. The different types of millet include:
• pearl
• foxtail
• finger
• little
• jowar
• kodo
Millet is a whole grain. It’s considered a “good” carb, so it’s easily digestible. And since it’s also gluten-free, it’s a great alternative for people living with celiac disease or gluten sensitivity. Additionally, millet has a high nutritional value Millet is a whole grain that’s packed with protein, antioxidants, and nutrients. It may have numerous health benefits, such as helping lower your blood sugar and cholesterol levels. Plus, it’s gluten-free, making it an excellent choice for people who have celiac disease or follow a gluten-free diet. Its nutty taste and versatility make it well worth trying. Source – Healthline
I have used nutrient-rich broccoli with corn, green peas, green chilli, ginger and some aromatic whole spices in this millet pulao.
Broccoli is a rich source of multiple vitamins, minerals and fiber. Different cooking methods may affect the vegetable’s nutrient composition, but broccoli is a healthy addition to your diet whether cooked or raw. Broccoli is a nutrient-rich vegetable that may enhance your health in a variety of ways, such as by reducing inflammation, improving blood sugar control, boosting immunity and promoting heart health. However, keep in mind that good health doesn’t come from any single food. Broccoli is merely one of numerous healthy foods that can contribute to optimal health. Including this nutritious vegetable in your healthy, balanced diet may help you achieve your health goals more easily. To read more about health benefits of broccoli click here.
Here are some more broccoli recipes from this blog. Click on the link below for recipe.
As I mentioned above recipe is very easy to make. You can also make it in pressure cooker. Just reduce the amount of water while cooking in pressure cooker. For 1 cup millet use 1&1/2 cup water instead of 2 cup and cook for 2 whistle. Let the pressure settle down on its own. Use green chilli according to your spice tolerance. To make the pulao more spicy add more chopped green chilli or if you are making for kids, use only one green chilli or skip chilli. You can also use mixed vegetables in this pulao like cauliflower, carrot, beans etc with broccoli. Or you can also make it like Mixed vegetable fried rice if you want. Use cooked millet instead of rice.
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1. Wash the kodo millet on a strainer. Soak in sufficient water for 15 minutes. After 15 minutes drain and keep aside.
2. Wash and chop the broccoli into medium size florets.
3. Heat oil and ghee in a wok or pan. You can use only ghee or only oil if you want.
4. Add cumin seeds, start anise, green cardamom, cloves, cinnamon, dry red chilli and bay leaf. When cumin seeds starts to splutter add grated ginger and chopped green chilli. Saute for a minute. Add some more chopped green chilli to make the pulao spicy if you want.
5. You can also use finely chopped onion and garlic with ginger and green chilli if you want. Fry the onion garlic till light brown if using.
6. Add broccoli florets, cumin powder, coriander powder and turmeric powder. Saute for 2-3 minutes. You can use any vegetable with broccoli like cauliflower, carrot, beans, mushrooms etc. Even you can also use fried cubed cottage cheese or paneer in the pulao if you want.
7. Now add kodo millet and saute for a minute. Add salt, sugar, green peas and sweet corn. Saute for a minute again.
8. Add water and lemon juice. Tear up mint leaves roughly with your hand and add. You can also add 2 tablespoon chopped cilantro or coriander leaves with mint leaves. I didn’t. If you are using pressure cooker add 1&2/ cup water instead of 2 cup and pressure cook for 2 whistle. Let the pressure settle down on its own.
9. When it starts to rolling boil reduce the heat. Cover and cook on simmer for 10 minutes.
10. Remove the cover. Add Bengali garam masala powder and stir. Get the homemade garam masala powder recipe here.
11. Cover again and cook on simmer for 5 minutes more or till water absorbed completely. Remove from heat. Cover and keep aside for 5-10 minutes.
12. Your kodo millet pulao is ready. Serve hot with any raita, chutney or any spicy curry.
This post is going to feature on Facebook gourmet group Shhhhh Cooking Secretly Challenge for the theme Healthy Ideas. In this monthly group members are paired with different partners every month and two secret ingredients are given to each other. We have to use these ingredients in our recipe. Best part of this group is we can interact with a blogger every month. This month my partner is Shobha Keshwani. We had a lovely chat about healthy food. She has also an awesome YouTube channel. Shobha Keshwani gave me cardamom and star anise as secret ingredients. I made this healthy and delicious millet pulao with with these ingredients. And I gave Moringa leaves and black pepper to her as secret ingredients. And she made nutritious and delicious Corn and Moringa soup with these ingredients.
If you tried my recipe, you can share your food pictures with me in the social network sites by using hashtag, #batterupwithsujata I would love to see your creations.
I would love to hear from you. Please share your thoughts and suggestions in comment.
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Millet walnut date cake. A delicious eggless cake made with pearl millet or bajra, finger millet or ragi, date powder, olive oil, walnut and almond. A basic cake recipe with some different flours and nuts. Not only delectable taste but the cake is full of nutritios ingredients and gluten free.
Why I named it one two three four cake? Saw this name in the post of Old fashioned recipe. And loved the name so asked to author about the name. Copy pasting her answer here. “Hundreds of years ago, many couldn’t read so they named it for the ingredients “1-2-3-4 cake”, according to historians. 1 cup butter, 2 cups sugar, 3 cups flour & 3 eggs. It’s an awesome cake.”
I replaced olive oil with butter, used date powder instead of sugar, and used vinegar mixed milk instead of eggs with some gluten free flour to make the cake nutritious, gluten free and guilt free.
You may like some more gluten free cakes and muffins on this blog. Click on the name below for recipe.
Now coming to the recipe. Sieve or sift the dry ingredients twice to make the flour light and to break all the lumps. I have used olive oil to make the cake but you can use unsalted butter or any flavorless oil instead of olive oil. Vanilla essence will give a lovely flavour but you can also add any essence of your choice. Walnut and almond are used to increase the taste and nutritious value. Sometimes I use 1/4 cup walnut and 1/4 cup almond or equal amount of both nuts. Use nuts as you prefer. Or you can use any other nuts. Choice is yours.
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Recipe
Bajra- 1 cup
Ragi- 1/4 cup
Soybean flour- 1/4 cup
Date powder – 1 cup
Olive oil- 1/3 cup
Milk- 1&1/3 cup
Vinegar – 1 tablespoon
Baking powder- 1 teaspoon
Baking soda- 1/2 teaspoon
Salt- 1/8 teaspoon
Walnut- 1/2 cup, chopped
Almond- 1/4 cup, shredded, optional
Vanilla essence- 1&1/2 teaspoon
Method
1. Preheat the microwave convection or hot blast mode at 160° and for OTG preheat at 180° for 10 minutes.
2. Grease a baking pan and dust with little flour or line with parchment paper. I have used bundt pan but you can also use round, square or any cake pan. Use whatever you have. If you are using bundt pan spread some shredded almond and walnut after greasing.
3. Sift bajra or pearl millet flour, ragi or finger millet flour, soybean flour, baking powder, soda and salt twice. If you don’t have soybean flour, see notes for more options.
4. Mix one tablespoon vinegar or lemon juice with lukewarm milk. Stir and keep aside.
5. Mix one tablespoon flour with chopped walnut and almond. Coat the nuts with flour. You can use equal amount of both nuts or use either walnut or almond. Add nuts less or more according to your choice.
6. In a large bowl whisk date powder, olive oil and vinegar mixed milk. I have used 2 tablespoon less date powder because I like my cake mildly sweetened. Whisk till everything blend well. Add vanilla essence and whisk again.
7. Add half of the sieved dry ingredients and mix. Now add remaining dry ingredients and mix well to make a smooth and lump free batter. You can add 2-3 tablespoon more milk if required. These flour requires more liquid than all purpose flour or maida.
8. Add flour coated walnut and almond and mix well. Pour the batter in greased or lined baking pan. Level the top with a spoon or your fingers. Tap the cake pan on your kitchen counter to remove the air bubbles.
9. If you are not using bundt pan spread some shredded almond and walnut all over the cake.
10. Bake in preheated oven at 160° and for OTG bake at 180° for 30 minutes or until toothpick comes out clean. Every oven takes different time so keep an eye after 25 minutes. Insert a toothpick in the cake, if it comes out clean then your cake is ready. And if not bake for a few minutes more. Let the cake cool down completely.
11. Invert the cake on a plate. Slice and enjoy the delectable and nutritious cake. Happy baking. Stay safe healthy and blessed.
Notes
1. Soybean flour gives an extra softness to the cake. But if you don’t have soybean flour then you can increase the amount of pearl millet/bajra flour or finger millet/ragi flour and omit soybean flour. Or you can use any flour instead of soyabean flour.
2. If you want to make this cake vegan, use almond milk, soy milk, coconut milk or any non dairy milk.
3. Unsalted butter or any flavorless oil can be used instead of olive oil.
4. If you don’t like the taste of walnut, use 1/4 cup walnut instead of 1/2 cup. Or use more almond and skip walnut. Or you can use any nuts of your choice.
5. Any flavour can be used instead of vanilla.
6. You can also use cocoa powder or chocolate to make this cake chocolate flavored.
7. You can also make this cake with whole wheat flour/atta or all purpose flour/maida.
If you tried my recipe, you can share your food pictures with me in the social network sites by using hashtag, #batterupwithsujata I would love to see your creations.
I would love to hear from you. Please share your thoughts and suggestions in comment.
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Batter Up With Sujata 