healthy eating – Batter Up With Sujata

Gluten Free Beetroot Buns

Gluten free eggless beetroot buns.
Soft, healthy and delicious buns. Kids will enjoy the taste and colour. Perfect for tiffin or breakfast. Or just spread cheese spread, sprinkle little herbs of your choice and enjoy as a snack.
For breakfast make half and toast with butter on a skillet or pan. Make sandwich with finely pizza sauce or spread, chopped onions, Bell pepper, capsicum, grated carrot and cheese. And enjoy the happy face of your kiddos. Add vegetables of your choice. Or simply sprinkle grated cheese, oregano or any herb and chill flakes and enjoy.

We are celebrating 200 #Foodiemonday bloghop. And still missing our old members Jolly, Krithika, Waagmi and Alka.
All are old members of this group now left for different reasons. All these members and Pushpita helps me a lot on those days when I started my blog. On this #200 bloghop post I would like thanks all of you friends.

This week we are following Robin Round method. We members are cooking from each other blog alphabetically. I have adopted this recipe from the blog of Swaty Malik. Visit her blog Foodtrails for many innovative and authentic recipes.

You may like some more beetroot recipes on this blog.
1. Beetroot dip

2. Beetroot green with green peas and corn

3. Dairy free beetroot smoothie with fruits

4. Beetroot dal or lentil curry

5. Beetroot shot

6. Dairy free sugar free beetroot smoothie

7. Beetroot rice or pulao and raita

6. Black rice oats and beetroot pancake

7. Beetroot appe

8. Beetroot cutlets

9. Vegan fruit and veggie smoothie

I have made it gluten free but you can make it with whole wheat flour or refined flour or maida if you want. You can add any herbs of your choice. Add more garlic powder or minced garlic if you like the garlicky flavour.

Recipe

Soyabean flour – 1/2 cup

Rice flour – 1/4 cup

Tapioca flour – 1/4 cup

Milk powder – 2 tablespoon

Yeast – 1 & 1/2 teaspoon

Milk or water – 1/4 cup

Sugar – 1 teaspoon

Salt – 1/2 teaspoon

Beetroot – 1, boiled

Oil – 2 tablespoon

Oregano – 2 teaspoon

Dried rosemary – 1/2 teaspoon

Garlic powder – 1/2 teaspoon, optional

Beetroot – 1, boiled

Sesame seeds to sprinkle

Method

1. Grease a baking pan dust with little flour.

2. Preheat the oven at 200°.

3. Mix sugar and yeast in 1/4 cup warm milk or water. Milk or water should be warm not hot. Stir well and cover. Keep in a warm place for 15 minutes.

4. Peel chop and blend the beetroot into smooth puree.

5. Mix together Soyabean flour, rice flour, Tapioca flour, milk powder, salt, oregano, rosemary and garlic powder. You can add more garlic if like the taste and flavour.

6. Add sugar and yeast mixed milk, oil and beetroot puree in the flour.

7. Mix and knead the dough. Add little milk or water if require.

8. Once the dough gets together, cover and keep aside for 5 minutes.

9. After 5 minutes transfer the dough to your work surface and knead to make smooth.

10. Transfer the dough in a well-greased bowl or container and cover with a cling film, and keep aside for 1 hour. Proofing depends on weather. If the weather is cold then it may take 30 – 40 minutes more to proof.

11. Once proofed or dough doubles in size, transfer to work surface, punch down the dough. And knead for 2 minutes.

12. Divide the dough into 4-5 equal parts. Make smooth slider ball and arrange on greased and flour dusted baking pan.

13. Sprinkle sesame seeds. Keep aside for 20 minutes for second proofing.

14. Once the dough balls rise and proofed bake in the preheated oven at 200° for 15 minutes.

15. Once done, take out the buns from oven and cool on wire rack.

16. Serve with, butter or any sauce or make burgers with these healthy, delicious and gluten free buns. Or make half and toast on a pan. Spread some pizza spread on one half. Sprinkle grated cheese, finely chopped onions, Bell pepper, capsicum, tomato and chilli flakes etc. Cover with other half of the bun. Serve in breakfast or pack for tiffin.
These buns will stay fresh for 4 – 5 days and can be refrigerate for few weeks.

Notes

1. You can use refined flour or whole wheat flour or any flour of your choice instead of these gluten free flour.
2. Any herbs can be used.
3. Vegan people can use water or almond, coconut, soya or any dairy free milk.

4. Any seeds can be used to sprinkle instead of sesame seeds.

If you tried my recipe, you can share your food pictures with me in the social network sites by using hash tag, #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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Cucumber Curry / Fasting Recipe

Cucumber curry.
An easy and delicious recipe for fasting days. You can serve it with sabudana khichdi or any fasting foods. Or enjoy it bowl full without anything as I did. Coconut, almond, green chilli and kokum made it super yummy.
Got this recipe from Mahesh Khole. Remember Mahesh who shared his Bombay duck fry on this blog as a guest post.
He gave me the recipe one year ago. Made it many times. Today sharing it with my readers.

Low calorie cucumber is best for fasting days.
Though commonly thought to be a vegetable, cucumber is actually a fruit.
It’s high in beneficial nutrients, as well as certain plant compounds and antioxidants that may help treat and even prevent some conditions.
Also, cucumbers are low in calories and contain a good amount of water and soluble fiber, making them ideal for promoting hydration and aiding in weight loss.
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.
To read more about cucumber benefits click here.

Our this week’s 191 #Foodiemonday bloghop theme is #dahidelight suggested by Priya Iyer who blog at The world through my eyes. Check out her blog for traditional and authentic recipes.

Recipe is very simple. I have added almond and melon seeds for thickness of the gravy and little ginger for taste. Mahesh suggested to add butter milk. But I have used curd, you can use buttermilk or can skip both. If you don’t have kokum then no problem you can also make it without kokum. First time I made it without kokum. If you are making it without kokum don’t skip curd. For fasting foods we use ghee or clarified butter but you can also use oil if you want.

Recipe

Cucumber – 2

Coconut – 1/4 cup, grated or finely chopped

Melon seeds – 2 tablespoon

Almond – 8-10

Dry red chilli – 1

Cumin seeds – 1 teaspoon

Peanut – 2 – 3 tablespoon, dry roasted and crushed

Curd – 1/3 cup

Green chilli – 1 – 2

Grated ginger – 1/2 teaspoon, optional

Kokum – 1 – 2 pieces

Slit green chilli – 2

Ghee or clarified butter – 1 tablespoon

Rock salt and sugar to taste

Method

1. Rinse and peel the cucumber. Cut in cubes.
Taste before cutting. It should not be bitter.

2. Soak the almonds in hot water. Peel when cool.

3. Grind coconut, ginger, green chilli, peeled almond and melon seeds all together. Make a smooth paste.

4. Heat ghee or clarified butter in a pan.

5. Add cumin seeds and dry red chilli.
When the seeds crackle add cubed cucumber and rock salt.

6. Saute till moisture of cucumber evaporate and dried up.

7. Add the ground paste. Saute for 1-2 minutes.

8. Add well beaten curd, water, 2 slit green chilli, kokum and sugar.

9. When it starts to rolling boil reduce the heat. Cover and cook on simmer for 10 minutes. Stir in between.

10. Remove the cover. There should be thick gravy. If it runny cook on high heat for a few minutes more.

11. Add roasted and crushed peanuts and mix.

12. Taste and adjust the seasoning and remove from heat.
Your cucumber curry is ready.

13. Garnish with almond and chilli. You can garnish with coriander leaves if you like.

14. Serve hot bowl full or serve with sabudana khichdi.

Notes
1. Add chilli according to your taste.
2. If you want you can skip curd.

3. Cashew nuts can be used instead of almond.

If you tried my recipe, you can share your food pictures with me in the social network sites by using hash tag, #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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Fennel Oats Millet Cookies / Gluten Free Cookies

Fennel oats pearl millet cookies.
Gluten free crispy aromatic cookies with all the goodness of pearl millet or bajra, oats and jaggery. Used very little ghee or clarified butter. Perfect treat for your kiddos and you.

We have discussed a lot about millet flour and oats on my earlier posts so no more words about the health benefits of these ingredients. This time have a look at the benefits of jaggery.
Manoj K. Ahuja, Sukhda Hospital, says “It is best consumed during the winter months because winter is the season of fresh jaggery. Since it is rich in many vital vitamins and minerals, jaggery boosts immunity, keeps the body warm, helps treat cold and cough and controls the temperature of the body. This natural sweetener has been a great go-to ingredient in India since time immemorial.”
Here are 15 jaggery benefits
1. Prevents constipation
2. Detoxes the liver
3. Treats flu-like symptoms
4. Blood purifier
5. Boosts immunity
6. Cleanses the body
7. Eases menstrual pain
8. Prevents anaemia
9. Boosts intestinal health
10. Cools the stomach
11. Controls blood pressure
12. Prevents respiratory problems
13. Relieves joint pain
14. Weight loss
15. Good source of energy

Read more about jaggery benefits here.
Source – NDTV Food

These cookies are delicious with crispy crunchy texture. But if you want Mouth melting cookies just increase the amount of ghee or butter. Use 1/2 to 3/4 cup and don’t use milk. Use ghee or butter only to make smooth and soft dough. I have used little sugar but if you want you can make it with only jaggery powder. On my first try I have used 1/2 cup oats and 1/2 cup ghee. Taste is too good but cookies lose it’s shape and becomes flat. See the picture below. So tried again and very happy with the result. Reduced the amount of ghee and used 1 cup oats. Taste and shape both are excellent.

Sending this post to A to Z challenge, a challenge initiated on Facebook Group, created by Jolly
and Vidya.
Wherein a group of bloggers come together and we choose key ingredients alphabetically to cook and post a dish every alternate month. This month’s Alphabet is letter F. I have chosen fennel seeds for this month.

Lightly dry roasted fennel seeds and cardamom made these cookies aromatic. Not only healthy and aromatic but the cookies are yummy because of dessicated coconut, fennel, cardamom and jaggery mixed taste.

Recipe

Oats – 1 cup

Fennel seeds or sounf – 1 tablespoon

Pearl millet or Bajra flour – 1/2 cup

Baking powder – 1/2 teaspoon

Baking soda – 1/4 teaspoon

Desiccated coconut – 1/2 cup

Cardamom powder – 1 teaspoon

Powdered sugar – 1/4 cup + 2 tablespoon

Jaggery powder – 1/2 cup

Ghee/clarified butter or unsalted butter – 1/4 cup

Milk – 3 tablespoon or as require

Method

1. Preheat the oven at 180° for 10 minutes.

2. Grease or line a baking tray with parchment paper.

4. Lightly dry roast fennel seeds or sounf in a pan. Remove from heat and keep aside.

5. Sieve the pear millet or Bajra flour in a bowl.

6. Grind the fennel seeds and oats altogether. Make fine powder.

7. Add dessicated coconut in the grinder and grind again.

8. Mix ground fennel seeds, oats dessicated coconut, pearl millet or Bajra flour, cardamom powder, baking powder and soda.

9. In a large bowl mix ghee or unsalted butter, powdered sugar and gur or jaggery powder. Mix well.

10. Add all the dry ingredients and 3 tablespoon milk. . Make a smooth dough. Add little more milk if require to make smooth dough.

11. Make small balls. I have made 26 cookies with this dough.
Place the balls on baking 1 inch apart.

12. Press the balls with a fork two times to make zigzag.

13. You can simply flatten the balls with your palm if you want. Or you can roll the ball with rolling pin and cut with your favourite cook cutter. You can make thin cookies if you like. But don’t make too thin.

14. Bake in the preheated oven at 180° on middle rack for 12 – 15 minutes or till the edges becomes brown.

15. Let the cookies cool down completely before serving. Cookies will soft when hot and become crisp after cooling. Store in a airtight container for later use.

Happy baking 😊

Notes

1. Whole wheat refined or any flour can be used instead of pear millet and oats.
2. You can make these cookies with only jaggery. Omit powdered sugar and increase the amount of jaggery powder.
3. If you want Mouth melting cookies skip milk and use only ghee or butter to make the dough.
4. You can add tutti fruity dry fruits or choco chips in the dough if you want.

If you tried my recipe, you can share your food pictures with me in the social network sites by using hash tag, #batterupwithsujata
I would love to see your creations.

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Vegan Broccoli Stir Fry With Lemon And Ginger Julienne

Broccoli stir fry with lemon and ginger julienne.
An easy to make and delicious broccoli made with onion, garlic, chilli, cherry tomatoes, corn kernels and ginger julienne.
Corn kernels are optional. I have added them to bring some colour in the dish. Cherry tomatoes, corn kernels and broccoli makes the dish colourful and delicious.

This week we bloghop members discussed a lot about pegan diet. Now what is pegan diet?
The pegan diet is a style of eating inspired by two of the most popular diet trends — paleo and vegan.
According to its creator, Dr. Mark Hyman, the pegan diet promotes optimal health by reducing inflammation and balancing blood sugar. However, some components of this diet remain controversial.
The pegan diet combines key principles from paleo and vegan diets based on the notion that nutrient-dense, whole foods can reduce inflammation, balance blood sugar, and support optimal health.
Major emphasis is placed on vegetables and fruit, but intake of small to moderate amounts of meat, certain fish, nuts, seeds, and some legumes is also allowed.
Heavily processed sugars, oils, and grains are discouraged — but still acceptable in very small amounts.
Because the pegan diet emphasizes nutrient-rich fruits, vegetables, and healthy fats, it may help prevent disease, promote heart health, and reduce inflammation.
To read more about Pegan diet click here.

Why we are talking about pegan diet? Well this week for 184 #Foodiemonday bloghop theme is #pegandiet suggested by Veena Krishna Kumar who blog at Veenasvegnation. Visit her blog for many delicious recipes.

Thanks to Veena for introducing me to this pegan diet. Quite interesting and healthy.
Made this easy and delicious broccoli stir fry but I have a little doubt about corn kernels. I have used and don’t know whether it is allowed or not. But our group member Sujata Shukla
said that I can use it but not more than 1/2 cup. And I also Google searched and found yes its allowed.

The good news is, you don’t need any special recipes to eat a Paleo-vegan Diet. Each day, just aim for:
5 or more servings of nonstarchy vegetables and fruit4 servings of whole grains or healthy starch (such as 1/2 cup of potatoes, brown rice, corn, oatmeal or whole-grain pasta)3 servings of healthy fat (such as 1 Tbs. of olive oil, 1 oz. of nuts/seeds or 1/4 avocado)2 servings of plant-based protein (such as 1/2 cup of beans or tofu)1 small serving of animal protein (such as 3 oz. of fish, chicken or beef)1 optional serving of dairy substitute.
Source

You may like one more broccoli recipe on this blog.
Broccoli with egg and tomato

Recipe is very simple and you need very less ingredients to make it. I have used small onions but if you have shallots use them whole or half.

Recipe

Broccoli – 1

Small onions – 5, cubed

Garlic – 2 – 3 cloves, minced

Ginger julienne – 1 tablespoon

Green chilli – 1 – 2, chopped

Corn kernels – 1/2 cup, boiled

Cherry tomatoes – 1/2 cup

Black pepper powder to taste

Salt to taste

Cumin powder – 1/2 teaspoon

Lemon juice – 2 teaspoon

Lemon zest – 1/4 teaspoon

Olive or avocado oil – 2 tablespoon

Method

1. Wash the broccoli well under running water.
Cut the broccoli into small florets.

2. Chop the stems into thin slices. If stems are too thick peel and remove the outer layer before slicing.

3. Heat 4 cup water in a pan. Add 1 teaspoon salt. When the water starts to rolling boil add chopped broccoli and sliced stems.

4. Keep a bowl of water with some ice cubes handy.

5. Boil for 4 minutes or till the broccoli becomes fork tender. Don’t make it mushy.

6. Remove the broccoli florets with a slotted spatula and dip into the ice cold water immediately to stop further cooking and retain the colour.

7. Heat olive oil in a pan. Add minced garlic, green chilli and ginger julienne. Fry till the garlic and ginger julienne starts to change it’s colour.

8. Add the onions. You can use whole or half shallots if you have. Saute for 2 minutes.

9. Add broccoli, boiled corn kernels and cherry tomatoes.

10. Add salt, black pepper powder and cumin powder. Mix well.

12. Saute till the tomatoes becomes little soft but not mushy.

13. Add lemon zest and lemon juice. Mix well and remove from heat. Taste and adjust the seasoning.

14. Garnish with ginger julienne.
Serve with any bread.

Notes

1. You can use more chopped or slit green chilli if you want it spicy.

2. Corn kernels are optional, you can skip it if you want.

If you tried my recipe, you can share your food pictures with me in the social network sites by using hash tag, #batterupwithsujata
I would love to see your creations.

I would love to hear from you. Please share your thoughts and suggestions in comment.

Please visit my facebook page and hit the like button to get the latest update
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Mango Pomegranate Overnight Oats Parfait

Mango pomegranate overnight oats parfait.

Sharing my today’s healthy, delicious and easy to make breakfast.

You don’t need to cook anything so perfect for this hot weather. Just arrange everything in a glass or jar and keep in refrigerator at night.

Enjoy chilled delicious filling and healthy parfait next morning.

Sending this post to 102nd #Foodiemonday bloghop theme is fireless cooking.

I think its a best option for a fireless cooking breakfast.

I have used mango and pomegranate in this parfait. But you can use any fruits of your choice or whatever you have in your pantry.

Instead of shredded almond you can sprinkle cashew, tutti fruity, raisin, cherries, walnut or any dry fruits to make your parfait yummy and beautiful.

Recipe

Oats – 1/4 cup

Yogurt – 1/4 cup

Honey – 2 teaspoon or to taste

Pomegranate seeds – 1 small pomegranate

Mango – 1 peeled and diced

Walnut and shredded almond to sprinkle over the parfaite

Method

Peel and remove the seeds of the pomegranate.

Peel and chop 1 mango.

In a bowl mix oats, yogurt and honey. You can add a pinch of cinnamon powder too. If you don’t like yogurt use milk, almond milk or soya milk instead. I have used homemade yogurt. If you like less sweet add only 1 teaspoon honey. Taste and add more honey if you want. I have used 2 teaspoon. Mix well.

Take a jar or a glass.

Pour half of the oats mixture.

Place chopped mango over it. Then sprinkle some pomegranate seeds.

Pour remaining oats mixture over it.

Again place chopped mango and pomegranate seeds over it.

Sprinkle shredded almond and pistachio over it. Drizzle some chocolate sauce if you like.

You can sprinkle cashew, tutti frutti, raisin, cherries, walnut or any dry fruits of your choice to make your parfait yummy and beautiful.

Serve and enjoy this delicious, healthy and colourful parfait on your breakfast table.

I would love to hear from you. Please share your thoughts and suggestions in comment.

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