4. 12 roasted almonds
SOUTH BEACH DIET PHASE 1 – VEGETABLE PATTIES WITH ROASTED CHICKPEAS
- 1 cup cauliflower -cut into florets
- 1/2 cup broccoli – cut into florets
- 20 french beans – finely chopped
- 1/4 cup butternut squash – cubed
- 3 cups roasted chickpeas (pottu kadalai) – Can be found in Indian grocery stores
- 1 small onion – finely chopped
- 1/4 cup cilantro – finely chopped
- 1 tablespoon ginger-garlic paste
- 1 teaspoon turmeric powder
- 1 teaspoon chili powder
- 1 tablespoon coriander powder
- 1/2 tablespoon cumin powder
- 1 teaspoon garam masala
- 1 tablespoon kasuri meethi / dried fenugreek leaves
- 1 tablespoon olive oil
- Salt to taste
- 5 cups water to cook the vegetables in a pan or use minimum water to steam cook them
- Dry roast the chickpeas in a saucepan for 2-3 minutes on medium low flame. You just want to heat through the chickpeas. Cool and grind to a smooth powder.
- Bring the water to a rolling boil and dump the chopped vegetables (except the onions) and cook covered 15 minutes. Drain through a colander and set aside.
- Using a masher or in a food processor, pulse them together. You just want them to mix together and be lump free.
- Add the cooked vegetables to a fresh bowl, add the onions, ginger-garlic paste, cilantro, spice powders, kasuri methi and salt. Mix with hand or spatula.
- Heat oil on a deep kadai. Once hot, add the vegetable mixture and slowly add roasted chickpeas powder little by little until they form a soft ball, about 15 minutes. Store the remaining the powder (if any) for future use.
- Remove and let it come down to room temperature.
- Roll into balls of desired size and make a patty out of it.
- Heat a non-stick saucepan or tawa . Cook 3-5 minutes on each side adding little oil. Serve hot with pickled onions and yogurt dip.
- Since it has no carbs, they are ideal snack or side in phase 1 of South beach diet.
- It is also a healthy snack for women with gestational diabetes. I have eaten it during pregnancy and my sugar levels have been normal after eating this delicious snack.
- Excellent source of protein for those who like something Indian for their post workout snack.
- Can be eaten by those who are diabetic and pre-diabetic.
We have all heard the words “Clean Eating” but many of us may not know what it exactly means. Before you jump into this eating concept, you should start by cleaning up your pantry and fridge. Clean eating is a great way to refresh your eating habits. It’s all about making the right choices. The choice that makes sense to us. It is about eating fresh and healthy food and eating less not-so healthy foods. You can eat lots of vegetables, fruits, whole grains, healthy fats and proteins. Clean eating is also about cutting down refined and processed grains, extra salt, unhealthy fat and sugars. South beach diet is also all about that. You don’t have to count calories. Just eat the right stuff and eat until you feel full. Ofcourse be rationale about how much goes into that tiny stomach of yours.
Today, I am sharing the recipe of one of the beautiful salmon dish. It has salmon, mushroom and spinach in it. This was inspired by a meal I ate at my company’s cafeteria. They were served it with basil-chimichurri-cilantro pesto. I made my version without the pesto. I used minimal seasoning in the pan. I just let the natural flavor cook and caramelize to perfection.
SEARED SALMON SERVED OVER A BED OF SAUTEED MUSHROOM AND SPINACH
Source: Inspired from my company’s cafeteria
Cooking Level: Easy
- 2 palm sized chunk of wild caught salmon
- 1 tablespoon olive oil
- Salt and Pepper to taste
- 1 tablespoon olive oil
- 4 cups button mushrooms, sliced
- 3 cups baby spinach
- Salt and pepper
- 1 teaspoon sriracha
- 1 teaspoon fresh or dried thyme
- Clean and pat dry the salmon with kitchen tissue. Sprinkle salt and pepper. Heat oil in a cast iron pan on high. When the oil smokes, place the salmon skin side down and let it cook for 4-5 minutes. Gently slide the spatula and flip the salmon. Let it cook the other side for 3-4 minutes. Remove and set aside.
- In the same pan, add little more oil and add mushroom, spinach and sriracha. Let it cook for 5 minutes until the mushrooms sweat and spinach wilt. Add salt and pepper to taste. Sprinkle thyme.
- In a clean plate, place the sautéed vegetables and top it with seared salmon. You top it with homemade or store bought pesto for added taste. You can find my spinach pesto recipe here.
I have been reached out by few readers asking to summarize the meal plans for phase 2. I have been procrastinating the job for quite sometime.Today I am sitting down to compile a list of Indian inspired dishes for Phase 2 of SBD. I will provide a sample menu for 14 days.
Breakfast: Oats with channa masala
Cook 1/2 cup raw old fashioned oats with salt in 1 cup water. You can add 2-4 oz 1% milk and stir to combine. Serve hot with channa masala . Garnish with chopped cilantro and onions.
Mid morning snack: 1/4 cup soy nuts or 12-15 roasted/raw almonds
Lunch: Methi murgh with chicken breast with whole wheat chapati/roti/tortilla (2 medium sized – about 45-50 calories each). Each as much chicken curry as you can to restrict your carb intake to 2 quantities of chapati/roti. Wrap the lunch with 1/4 cup non-fat yogurt with 1 small cucumber.
Afternoon snack: Masala chai .
Tea with 1% milk and natural sweetener like agave nectar or coconut palm sugar and 7-10 Somersault pacific salt snacks
Late evening snack: 1 stick non-fat mozzarella cheese
Dinner: Salmon cooked with tomato chutney (1 thick slab – about 10cm long) served over cooked quinoa (1/4 cup raw) and 8oz peppery rasam (soup)
Lat night snack: Drink warm milk (5oz) with a teaspoon of turmeric powder and crushed pepper corns for better digestion and metabolism.
Breakfast: Oats with mushroom stir fry
Cook the oats and serve with mushroom curry
Morning snack: 1 apple
Lunch: 1/4 cup cooked white rice, carrot stir fry ( carrot sauteed with Indian spices and onions), lentil stew and non-fat yogurt.
Afternoon snack: Masala chai .
Tea with 1% milk and natural sweetener like agave nectar or coconut palm sugar and 7-10 Somersault pacific salt snacks
Late evening snack: 1/2 of a large banana
Dinner: Spinach chicken made with chicken breast. Serve with whole wheat chapati/roti/tortilla (2 medium sized – about 45-50 calories each). Each as much chicken curry as you can to restrict your carb intake to 2 quantities of chapati/roti. Wrap the lunch with 1/4 cup non-fat yogurt with 1 small cucumber.
When I planned to make this for the first time in India, I had my doubts about the Tahini sold here. So I immediately rang to my lovely Chech in Dubai to get that for me when she is coming down in august. She very obediently got me a bottle of Tahini and I express my thanks to her through this post and also “love u loads Chech”!!!! (hugs n smiles).
Boiled chickpeas are the main ingredient used in it. They are rich in fibre and have been proven to lower the body cholesterol. You can get them in different colors (black, brown n red) but I chose the beige one today. You can make it from any colored chick pea but my personal choice would be the beige one.It is the chickpea paste which gives the dish a creamy and silky texture. The dash of garlic adds a lovely flavor to it and the olive oil gives it a glossy look. Bit n pieces of finely chopped mint leaves provides a refreshing taste to your tongue.I am sure you guys will love it to bits!
I made this dip as an evening snack. I didnt have pitta bread/baquette at home, so I used toasted bread slices (golden brown colour) instead. It did taste really great.
The best tasty things in life are so simple to make!!! n yeeeaaah this Middle eastern dip is one such dish. Here is the recipe for it.
- 250gm Chickpeas – boiled
- 1-2 tsp pepper powder
- 3 tablespoons tahini paste
- 2 tablespoons olive oil
- 5 garlic cloves – crushed
- 2 tablespoons lemon juice
- 2 tsp finely chopped mint /parsley
- Soak the raw chickpea in water overnight.Transfer them to the pan and add about 3 cups of water.
- Pressure cook them for 4 whistles. Check whether the chickpeas are soft. Cool them.
- Drain the water completely.
- Grind them along with garlic pods, olive oil and little water into a fine thick paste. Use its boiled water itself for grinding them.
- Add the lemon juice and tahini. Add the salt and pepper.
- Whisk it until its all well combined.
- Drizzle few drops of olive oil and fold in the mint/parsley. Store it in fridge.
- Serve cold with baquette/ toasted pitta bread / crisply toasted local bread.
Gluten free diet is getting popular these days. I have many friends and bloggers who are making a switch to gluten free eating habits. Some might wonder what’s this diet about. For those of you who are unsure about gluten free cooking, this post is dedicated to you.
Coconut is yet another popular ingredient used predominantly in Kerala cuisine and Tamil Nadu cuisine. South Indians love the flavor of coconuts. Coconut oil is predominantly used as a base oil to build this dish upon. Infact it is the only oil that contains lauric acid and its derivative monolaurin which is next found in breast milk. My mother makes a lot of dish with coconut, its milk and rice. For instance there is appam-thengai paal, idly, idiyappam, dosa, kozhukattai with white rice and brown rice flour. Even the desserts are made with rice flour, gram flour (besan) and milk. There are zillions of everyday recipes for rice dishes in South India. I highly recommend gluten free dieters to explore South Indian cuisine for various choice in their meals. Another excellent grain to work with is finger millet, also known as ragi in tamil. Click here to read about the dishes I made with it.
For the coconut rice, I made a simple tempering with mustard seeds, asafoetida, curry leaves and dry red chillies. A little shredded coconut is added towards the end of cooking and then mix the rice and garnish with some roasted peanuts or cashews for added crunch. Your thengai sadam is ready is less than 10 minutes. This is one of the rice dish offered to Lord Venkateshwara during “purattasi” month Saturday prayers (thaliyal menu) in Hindu household. Serve warm with any curry or plain potato chips will do.
THENGAI SADAM / TAMIL NADU STYLE COCONUT RICE
1. Coconut rice makes an awesome entree for parties. Just cook the rice in bulk and add your coconut base. I have served mine Indian potato curry or fish or shrimp or chicken curry.
2. They are an excellent picnic food. I like packing them in air tight containers but make sure be keep it warm dry weather. Too much heat will spoil the coconut and make the rice taste bad.
Today is the last post for this year.
Woot! 2012 was such a beautiful year with loads of busy and exciting days. Where do I begin? The year started with me registering for some online courses on clinical operations followed by a job and a change to a new job, my son started his Montessori school, I received new opportunities through my blog, made new blogger and personal friends along the way, lost close to 30 pounds in the last 12 months, tried my hands with couponing (which I sucked big time and ended up shopping more than what was needed), traveled to new destinations in little breaks we got, tried my hands on Cajun cooking, tried to become a better baker AND importantly I moved to my own website. Overall, it was a fantastic 2012 with lots of learning, healthy eating and cooking.
I am wrapping the post with a list of recipes that my family, friend and I enjoyed eating. I will meet you all in January, 2013 with a dessert post and my plans for the new year. Happy New Year to all!
“If more of us valued food and cheer and song above hoarded gold, it would be a merrier world.”
― J.R.R. Tolkien
I lost close to 30 pounds by following South beach diet, Tony Horton P90 Workout, regular Spinning & Yoga at work. I have received a lot of kind response from readers that this post was useful as they were following South Beach Diet Indian Menu
I had cut down on desserts due to my weightlos journey. Sometime I do crave for something chocolat-y. This recipe is a keeper for those who love chocolate, for those who are vegetarians as there is no eggs in it and also for those who are on a weightloss regime as it uses all natural sugar and avocados.
I shared my story on gestational diabetes in this post and many to-be-moms who are suffering from gestational diabetes have found series of my menu list useful. I have tons of moms from my OB/GYN’s office contacting me with their sweet feedbacks.
Another killer recipe for the famous Indian dish – Butter Chicken. This version is made with silfen tofu and there is no butter or heavy cream in it. I make Indian Burritos with whole wheat tortilla, little basmati rice and this butter chicken topped with tons of cilantro and salsa.
No Indian festival is complete without eating mooti choor ladoo. This is considered to be the hardest recipe to crack. I couldn’t find a good recipe that would work. So I got the recipe from my wedding caterer and he shared with me some of the tricks to get it close to store bought ones.
The two famous dish at my work as I have been requested to make either one of them for every party that was organized. They are so quick to fix and involves mixing all the store bought ingredients and letting it set in the refrigerator overnight. A true blessing to prepare on a working day.
For those of you who have read the South Beach diet book will know that regular exercise will help in better weight loss and there is a huge possibility that we can avoid weight-loss plateau by swapping different kinds of workout each day like running, elliptical,cycling, floor exercises and workout DVDs.
Need ideas and tips for a healthy lifestyle and healthy food choices? Click here to find an answer.
12 large eggs
1/4 cup fat free or 1% milk
1 cup low fat cottage cheese ( I used the fat free one)
2 cups grated low fat parmigiano rijano and cheddar cheese or any low fat cheese blend
1 large red bell pepper – diced
1 cup red onions- diced
1 large onion – diced
Salt and pepper to taste
Place the cottage cheese in a strainer and run cold water through it. Drain well and just the curd like cheese would be left behind. Beat the eggs along with the milk till frothy. Mix in the cottage cheese.
In a large pan, heat the oil and add the garlic, cook for 30 seconds. Add the onions and cook till soft. Add the chili powder and garam masala and stir fry till the raw smell disappears. Add the bell peppers, mushroom and saute for 5 minutes. Finally add the spinach and saute till wilted. Set them aside.
Spray a large baking dish or casserole with oil. In the bottom of the dish layer cooked veggies and cheese. Pour the egg mixture over and stir gently with a fork to make sure the liquid is evenly distributed over the other ingredients. Bake for 45 minutes in the pre-heated oven till the eggs are set. Once cooled, slice them into small squares or serving size of your choice and freeze them.
4. For phase 3 people, you can indulge in pita chips or corn tortilla or scoops as a once in while treat.
- Khaman Dokhla
- South Indian Idli
- Beetroot Parathas ( A detailed post on how to make parathas)
- Bread Sandwich with paneer and potato filling
- Fennel Pollen Apple Tart
- Nutty chocolate granola ( Gluten free)
- Tortilla cooked with vegetables and eggs
- Cracked Wheat | Daliya Khichdi
- Pesarattu (Green gram and brown rice dosa)
- Adai with brown rice and lentils
- Ragi Idiyappam (Finger Millet Noddles) with thengai paal (sweetened coconut milk)
- Bread Sandwich with Spinach Pesto and Mushrooms
Chicken | Turkey
- Sandwich thins with chicken, mayonnaise and yogurt (use paneer instead of chicken)
- Chinese Cooking: Chicken and Vegetable Stir fry
- Brown rice – Chicken cakes / patties with chilli mayo
- Vietnamese Cooking: Chicken Satay with lettuce, herbs, peanut sauce and brown rice
- Courtallam / Kutralam Border Kadai Pepper Chicken Varuval
- Mother-in-law’s Chicken briyani / biryani – Tamil Nadu style recipe
- Butter Chicken Without Butter and Heavy Cream – A healthy version
- Kofta Curry with baked Chicken Meat Balls
- Chicken Liver Masala
- Chicken Curry with Rasam Podi
- Methi Murgh – Chicken cooked with fenugreek leaves
- Palak Murgh – Chicken cooked with spinach (Easy Pressure Cooker Method)
- Paradise Style Hyderabadi Chicken Dum Biryani
- Sakkarai Pongal
- Pineapple Pudding
- Confetti Cake in a jar
- Mooti Chor Ladoo
- Halloween Treat – Spider Web Cookies
- Healthy whole wheat banana bread with no added sugar and eggs
- Quick fix party dessert : Mango mousse
- How to make homemade vanilla ice cream?
- Creme brulee with mango puree
- How to make ice cream without a machine? – Easy homemade strawberry ice cream recipe
- Sweet peaches in almond minto pesto – Healthy dessert
- Kid’s Snacks: Eggless Strawberry-Banana Whole Wheat Flour Muffins
- Gulab Jamun Cheese Cake
- South Indian Banana Hoppers / Appam
- 3 Ingredients Mango Ambrosia
- Sweet and spicy apricot chutney – My Indian way
- Everyday Raita – Kadi Pakoda
- Lauki Raita| Bottle Gourd in Yogurt Dip
DIYs / Party Ideas
- How to plan for Mexican Themed Birthday Party?
- How to plan menu for Baby Shower?
- How to plan Navratri / Gollu (9 nights Indian festival) Party?
- How to host South Indian themed Christmas party?
- How to make DIY holiday gifts?
- How to make DIY Photoglobe?
- Orange Punch – Quick and Easy Drink
- Ayurvedic drink with ginger, lemon and honey
- Masala Chai and It’s Spice Blend Recipe
- Ruby Pink (Green) Smoothie
- Peppercorn and Cumin Rice (Gluten Free, Dairy Free)
- Vegetable Brinji / Birinji Rice (Gluten Free, Dairy Free)
- Ven Pongal – South Indian Risotto with Lentils and Rice (Gluten Free, Dairy Free)
- Thengai Sadam | Coconut rice (Gluten Free, Dairy Free)
- Savory Quinoa Muffins (Gluten Free, Dairy Free)
- Quinoa salad with yogurt-mint dressing (Gluten Free, Dairy Free)
- Bisibelebath | Pressure Cooker Method (Gluten Free, Dairy Free)
- Roasted Butternut Squash with Saffron Rice
- Warm Quinoa Salad with warm lemon juice dressing
- Steamed Quinoa Cakes
- Pulao with Brussels Sprouts, Mushroom and Green Peas cooked in an electric cooker
- Cold Quinoa Salad with Creamy Balsamic Dressing
- Brussels sprouts, mushroom and peas pulao made by my 3 year old boy
Mutton | Lamb
- Chettinad lamb/mutton biryani (Gluten free, Dairy free)
- Ghost Shorba (Mutton Curry)
- Lamb cooked with Beets | Beetroot
- Baked Salmon with Mustard-Dill Sauce
- Shrimp Cocktail with South Indian Spices
- Meen puttu – South Indian Salmon Scramble
- Flat beans-shrimp curry : Eral avarakai masala
- Salmon Baked with Malabar Fish Curry Sauce
- Grilled Shrimp – Tandoori Style
- Meen Kozhambhu – Tamil Nadu Style Fish Curry with Salmon
- Salmon baked with mint-cilantro sauce
- Tamil Nadu Style Crab Masala
- Salmon Quinoa Patties
- South Beach Diet Phase 1: Seared Salmon with Spinach and Mushrooms
- Chocolate Dipped Pineapples
- Vegetable patties / vadais with chickpea flour
- Kozhukatai with brown rice flour and kondakadalai sundal for Vinagayar Chathurthi
- Kara Kozhukatai – South Indian Savoury Dumplings (Gluten free, Dairy Free)
- Mung bean salad with veggies (Gluten free, Dairy Free)
- Haldiram Style Microwaved Moong Dhal
- Roasted Cauliflower Popcorns
- Deep Fried Zucchini Blossoms
- Black Mung Bean Salad – Indian Style
- Masala Puffed Rice|Pohri
- Boiled Edamame
- Indian Tart (Puff Pastry) topped with peas and paneer
- Famous Thengai Mangai Sundal from Chennai Marina Beach
- Cauliflower and Broccoli Roast topped with quinoa spice powder
Corn Tortilla Bites Served With Homemade Guacamole
- Quick Fig-Mozzarella Cheese Puffs For Kids
- Paneer-Vegetable Khati Roll
- Mint Rasam
- Jeeraga Rasam
- Paruppu Rasam | Pappu Charu
- Puli Rasam | Tamarind Rasam
- Plums Rasam Shot for Dinner Party
- Beetroot Stir Fry – South Indian Warm Salad
- South Indian Okra| Venakai | Bhindi Curry
- Chow-Chow Thogayal – South Indian Pesto with Chayote Squash Skin
- Cluster beans stir fry / Kothavarangai poriyal
- Keerai Kootu (Spinach and Split Moong Bean stew)
- Mexican cooking – Baked sweet potatoes
- Thakkali Vengayam Thokku | Tomato Onion Dry Curry
- Palak Paneer – Indian Cottage Cheese cooked with Spinach (Easy Pressure Cooker Method)
- Peas Masala with Soy Chunks
- Cauliflower-Soy Chunks Subzi