Quinoa Oat Green Roti (Indian Flatbread)

For lunch today, my mom and I experimented with making a healthier version to the Indian favorite, roti. Roti is basically a thin, Indian flatbread, typically made out of white or whole wheat flour. We wanted it to be made out homemade flour (so unrefined) and out of our favorite whole grains (oats and quinoa). Moreover, we thought of making them with a little vegetable so we made a green spinach puree and it turned out to make delicious green rotis! You can’t even taste the difference, the rotis taste just like your atypical bread or tortilla yet they are so much healthier! Rotis are perfect to eat with any dish or as a snack – you can dip it into yogurt, hummus, or any other dips or you can enjoy it with your main entrees like lentils, soup, vegetables, etc. For non-Indians, you can easily replace rotis for your daily serving of bread! It tastes good with literally anything 🙂

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The Recipe

Yields 10 – 12 servings

Serving Size: ~ 5 – 6″ thin roti

1/3 cup quinoa

1/3 cup gluten-free oats

3 tbsp seaweed

3/4 cup spinach puree

1/2 tsp salt

1/2 tsp hing powder (optional)

1 tsp olive oil

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Directions

1. Blend together the seaweed, quinoa, and oats to make a flour. 

2. Blend ~4 cups of raw spinach leaves to make a puree. Add a little water if needed. If you make any extras, you can freeze the puree and it will remain fresh for several months!

3. Mix together the flour, the spinach puree, and the spices. Start kneading the dough, add a little water if needed to make the flour stick together. Continue kneading until it is a smooth dough. Break the dough into ~ 10 – 12 evenly sized balls (about the size of a lemon).

4. Using a roller, roll out the balls into thin circles (like tortillas). Dust a little flour onto both sides of the roti to help it stretch better. Be sure to roll gently because the flour is very fragile and will break into pieces easily.

5. On a skillet, heat the roti. Add a little olive oil. Once the roti starts to “poof” up or bubble, flip it over. Add a little oil to the other side if you want. Cook the roti on both sides by flipping over until you see brown spots forming.

i chose this picture to show you how it tears – don’t worry if you get a little hole, it will still cook

 

6. Serve warm with any dish or enjoy simply with yogurt.

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Indian Lentil Salad Wrap


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The Recipe

Yields 1 serving

Serving Size: 1 wrap

1 100% whole wheat tortilla

1/2 large carrot, shredded

1/2 large cucumber, sliced

5 cherry tomatoes, diced

2 large mushrooms, diced

1/2 cup of mothbeans, cooked

1 tbsp sunflower seed butter

1 tbsp freshly chopped parsley leaves

1/2 tsp garlic powder

1/2 tsp black pepper

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Directions

1. Heat the tortilla slightly in a toaster or in the microwave lying a damp paper towel over it to keep the moisture. 

2. Prepare all the vegetables.

3. Spread the sunflower butter onto the tortilla evenly. 

4. Line the mothbeans along the center. Then, place the cucumbers, tomatoes, mushrooms, and carrots. Finely, top with the parsley leaves and spices. Wrap the tortilla either as a wrap or as a quesadilla. Enjoy!

Delicious Ginger Granola

Granola: the tastiest thing created, ever, no joke. On the train today, I just needed some granola. It was a terrible craving – I was feeling very lost without it, as sad as that sounds. I basically just love crunchy things so it was understandable. Well, guess what I decided to pop into the oven when I got home today! Some delicious, whole grain (shh don’t tell anyone that it’s so healthy), fruit and nut granola clusters!! And, I used an additional secret whole grain just to make this granola a COMPLETE PROTEIN! Wooo 🙂 talk about awesome. The granola clusters have the perfect amount of ginger spice to them, the dried fruit and barley syrup gives it some sweetness, while the nuts add some more crunchiness along with the toasted oats and quinoa! It’s really a perfect granola blend – simply delicious.

This recipe for granola provides all the essential proteins, carbohydrates, and essential fats (nuts and almond butter)! It’s very low in sodium, very low in saturated fat, low sugar, gluten-free, dairy-free, whole grain, high in fiber, no cholesterol, and high in vitamins and minerals like magnesium! Like seriously, just check out the nutrition facts per serving – yeah, maybe the calories freak you out at first, but the calories are all coming from healthy monounsaturated fats, dietary fiber, and protein! The sugar content is only 20% of the recipe and half of that sugar content is completely natural, and the saturated fat isn’t even 1g! Soooo, I don’t see anyone stopping you from eating a little extra if you wanted 🙂

Per Serving Nutritional Information (total 12 servings): 

Calories: 221

Protein: 7.5g

Carbs: 30g

Sugar: 6.0g

Fiber: 5.75g

Cholesterol: 0mg

Sodium: 5mg

Fat: 8.33g

Monounsaturated Fat: 2.75g

Polyunsaturated Fat: 3.33g

Saturated: 0.75g

 

Whenever you make a homemade lentil mix or granola, you need to have the following basic ingredients that I learned from Sally (here) and if you have them, you can literally make any flavor you want!

1. The grain/lentil

2. The add-ins you plan to toast (nuts/seeds)

3. The add-ins you plan to mix (dried fruit, chocolate)

4. A sticky sweetener (honey, barley malt, maple, or brown rice syrups, etc.)

5. A sticky binding (nut butter, applesauce, oil, etc.)

So, let’s break down my recipe:

This granola recipe is primarily centered around oats and quinoa, two whole grains that are high in dietary fiber and protein. In fact, quinoa is considered a complete protein, making this granola recipe just the perfect daily snack for anytime of the day! Oats have been proven to lower the risk of heart diseases, stabilize blood sugar and insulin levels, and reduce cholesterol. And, since these oats will be freshly baked, you will be getting the best of these benefits rather than only half of them, which is what you would get from processed granola. What could be healthier?! Moreover, if you noticed the ingredients list, I chose to use barley malt syrup as my sticky sweetener because this syrup provides more natural sugar sweetness to the granola and actually has an extra boost on protein! Even more, its robust flavor is delightful with the fruit and nut blend and its stickiness really helps to form the granola pieces into delicious, crunchy clusters. Yummm, I hope you enjoy!

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The Recipe

Yields about 5 1/2 cups (12 – 16 Servings)

Serving Size: 1/2 cup

2 cups gluten-free rolled oats

1 cup dry quinoa, uncooked

3 tbsp barley malt syrup

2 tbsp almond butter

2 tsp cinnamon powder

2 tsp ginger powder

1/4 cup raw pumpkin seeds (pepitas)

4 tbsp flaxseed, ground

1/4 cup almonds, diced into small pieces

4 tbsp (52 g) chia seeds

1/2 cup raisins

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Directions

1. Preheat oven to 325 F.

2. Line a large baking sheet with some parchment or wax paper. Or, use a baking pan and spray with PAM.

3. In a large mixing bowl, throw together the oats, quinoa, flax, nuts, cinnamon, and ginger.

4. In another smaller bowl, mix together the almond butter and barley malt syrup. You want it to be a very smooth and liquid-like mixture so heat for 30 seconds if needed or add some more of each ingredient till you get the consistency you want.

5. Pour the melted almond butter and barley syrup mixture into the large mixing bowl and stir all of the ingredients together. You want the syrup to coat all of the oats and quinoa.

6. Spread onto the baking sheet and bake for ~ 15 minutes. Remove and mix the granola around so you bake all of the sides evenly and don’t burn anything. Baking for another ~ 10 more minutes. I did my granola in two batches since it didn’t all fit on my pan.

7. Remove the granola and make sure the oats are golden (that indicates that they are completely toasted). Cool for about five minutes and then mix in with the raisins. The hot granola with melt the raisins a tiny bit, helping to form even more granola clusters!

8. Let the granola completely cool and then store in an air-tight container. Enjoy!! 

Moist Double Chocolate Whole Grain Vegan Muffins

My internship in the city ends soon, and I wanted to thank my mentors and all of those at the office who helped me learn so much this summer. So, I decided to make some delicious double chocolate vegan muffins! You can never go wrong with chocolate! These muffins are SO moist, omg you won’t even believe they are vegan. Even more, they are whole grain, butterless, eggless, dairy-free, and melting-in-your-mouth delicious!!! What can you want more from a healthy chocolate muffin? Like seriously. I told my sister that these were vegan and her eyes grew wide because she didn’t believe me. Now, a ten-year-old who is obsessed with chocolate desserts saying that means a lot. Try beating this recipe with a healthier muffin – I dare you! Yummmm, I’m literally eating one now. Enjoy!! Let me know how you and your friends/family enjoy them!

 

my sister caught by surprise eating the muffins !

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The Recipe

Yields 12 large muffins

Serving Size: 1 muffin


DRY:

2 cup whole wheat flour

1/2 cup unsweetened cocoa powder

1 cup brown sugar

1 tsp baking soda

1 tsp baking powder

1/4 tsp salt

 

WET:

3/4 cup canola oil

1/2 – 3/4 cup almond milk (you can use soy or hemp milk too)

1 cup vegan carob chips

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Directions

1. Preheat oven to 350 F. Line twelve muffin tins on a oven-safe pan or a muffin pan. Spray with PAM or line with a little oil (if you have tin muffin pans, they are already nonstick).

2. In a mixing bowl, mix together the dry ingredients.

3. Add the wet ingredients except for the carob chips and stir properly till it becomes like a batter – consistency. Add less/more oil depending on if you want it to be less cakey (less oil) or more moist (more oil).

5. Fold in the carob chips and mix to distribute evenly.

6. Fill the twelve muffin tins evenly and place into the oven.

6. Bake for about 20 – 25 minutes and check if your muffins are cooked using a toothpick. Enjoy! I topped my finished muffins with a few extra carob chips when they were still hot so the chips melted slightly on top (completely optional – it just looked pretty!)

yumm the finished guilt-free muffins!

ahhh so chocolate-y and moist!

Protein & Omega-3 Packed Sandwich

Starting your morning off with a healthy dose of protein and carbohydrates has proven to keep you fuller for longer and to give you more energy to start your day. This morning, I decided to make a protein filled sandwich and threw in some healthy omega-3 fatty acids while I was at it! It was a pretty easy breakfast and only took ten minutes to make. You can even make this as a lunch or dinner entree, or eat it after you workout for muscle recovery. I hope you enjoy!

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The Recipe

Yields 1 Serving

Serving Size: 1 sandwich

3 large eggs (I used 2/3 cup of egg beaters but feel free to choose which egg you want)

1 cup raw spinach

1 cup raw mushroom, sliced

1 tbsp ground flaxseed

2 slices of whole grain bread (I used Arnold’s Whole Wheat Thins)

3 sprays of PAM (you may want to use olive oil or butter, feel free to choose any oil base)

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Directions

1. Spray or evenly distribute your sauce pan with your choice of oil base. Place the spinach and mushrooms (you can alter the vegetables chosen as per your choice) into the saucepan and wait till they have fully cooked.

2. Pour the eggs. As an omelette starts to form, sprinkle the top with flaxseeds. In the meantime, toast your bread.

3. As one side of your omelette is finished, flip it and cook the other side. When it is finally well-done, fold your omelette into pieces as if a patty and place it between your bread slices. Bon appetit!

Eggless Whole Grain Pumpkin Chia Walnut Bread

My grandma is a lacto-vegetarian, meaning she eats dairy but no eggs. So, for her anniversary, I decided to make her a delicious pumpkin walnut bread. I wanted it to be more on the healthier side so I chose whole grain flours (whole wheat and quinoa) and added chia seeds to give the bread a boost of omega-3 acids. The recipe was really easy and the pumpkin was fresh so the bread tasted moist and delicious. The walnuts added a nice crunchy flavor to both the inside of the bread and the top (I had sprinkled a handful on top instead of using a glaze). Moreover, I thought the raisins added some natural sweetness to the bread and that is why I chose to use less brown sugar in the recipe. I hope you enjoy the recipe and can maybe even make it for your grandma!

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The Recipe

Yields exactly 9-10 Servings

Serving Size: 1 slice of bread

DRY:

1 cup whole wheat flour

1/2 cup quinoa flour (I took 1/2 cup of uncooked quinoa and blended it in my BlendTec)

1/2 cup brown sugar (you can use 3/4 cup depending on your sweetness desire)

1 tsp baking powder

1 tsp baking soda

1 pinch of salt

1 tsp cinnamon powder

1.5 cup walnut halves crushed into smaller pieces

1 cup seedless raisins

50g Chia Seed (optional)

WET:

2 cups pumpkin puree (you can either use canned pumpkin or blend fresh pumpkin)

3 tbsp yogurt (I used greek yogurt 0% fat – if vegan, you can substitute in any vegan yogurt, use pumpkin puree so no blending needed, or simply use a little water to help puree the pumpkin but make sure not to add too much water or your cake will turn out too moist)

5 tsp olive oil

** You can replace the add-ins (walnuts and raisins) with whatever you want. Other delicious pairings are walnuts + chocolate chips, raisins + chocolate chips, and pumpkin seeds + chocolate chips. Feel free to use whichever you prefer.

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Directions

1. Preheat oven to 350 F.

2. Mix the following dry ingredients in a bowl – whole wheat flour, quinoa flour, baking soda, baking powder, cinnamon powder, salt, chia seeds, and brown sugar.

3. Using a blender, blend fresh pumpkin and the yogurt together (if you are using canned pumpkin puree, then simply mix in a bowl).

4. Mix in the oil into the pumpkin batter until evenly stirred.

5. Pour the wet ingredients (pumpkin puree, yogurt, oil) into the dry ingredients and mix well.

6. Carefully fold in the raisins and walnuts. Leave a handful of the walnuts on the side.

7. Spray a bread pan with PAM and pour the batter into the tin. Use the remaining walnuts to sprinkle the top.

8. Bake for 25-30 minutes, and check to see if the bread has fully cooked using a toothpick.

9. Cool for about 30 minutes on the side and then cut into desired slices.