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Whole Wheat Zucchini Chocolate Muffins

Shobhna Batta

Its summer time and Zucchini are in the season. I use Zucchini in various recipes like stir-fry, curry, raita, and paranthas. One of the ways my kids eat Zucchini is in this sweet treat. I have tried many variations of Zucchini muffins and found it goes really well with banana and chocolate flavors. I made this recipe with mostly natural sugars like dates, bananas, and maple syrup. I love the fresh taste of these muffins but the good news is that they freeze well. They can be used as a snack, breakfast or a delicious lunch box treat.

Health  benefits of Zucchini:

  • Good source of antioxidants and Vitamin C
  • Anti-inflammatory
  • Good source of Potassium
  • Improves digestion
  • Good source of  B vitamins
  • Can help control Diabetes

SERVES: 12 muffins

PREP TIME: 15 minutes

COOK TIME: 25 minutes

TOTAL TIME: 40 minutes

Ingredients:

  • 1 medium zucchini grated
  • 1 medium banana mashed
  • 6 dates
  • ¼ cup melted coconut oil (or any other oil of choice)
  • ¼ maple syrup
  • 2 large eggs
  • 1 teaspoon pure vanilla extract
  • ¼ cup coconut/raw sugar
  • ¼ cup unsweetened cocoa powder
  • 1 teaspoon ground cinnamon
  • ½ teaspoon baking soda
  • ½ teaspoon aluminum free baking powder
  • ½ salt
  • 2 cups whole wheat flour
  • semi-sweet chocolate chips, mini or regular (I used mini)

Steps:

  1. Preheat the oven to 375 degrees and lightly grease the muffin tin.
  2. Grate the zucchini, squeeze to remove excess water
  3. In a blender or mixer, blend the dates, bananas, maple syrup, coconut oil, eggs, and vanilla extract into a liquid mixture.
  4. In a bowl combine all the dry ingredients -flour, cinnamon, sugar, cocoa powder, baking soda, baking powder, and salt
  5. Make a well in the dry mixture and slowly add the liquid and mix well
  6. Add the grated zucchini and chocolate chips and mix well.
  7. Pour the mixture into the muffin pan and bake for 20-25 minutes, until a toothpick inserted in the center comes out clean.
  8. Remove the muffins from the oven and wait for 5 minutes to let it cool.

Gobble them up!!

 

Why I don’t recommend Gatorade (and other “-ades”) for kids?

Shobhna Batta

There is a constant struggle in my house – since the kids are in competitive sports they demand Gatorade and other sports drinks, because “all the other kids drink it”. These drinks are marketed towards people who are active so my kids believe that it is a requirement to have sports drinks to get to their peak performance.

I agree that these sports drinks provide the electrolytes to replenish our bodies but unfortunately they have more than electrolytes in them.

Gatorade and other sports drinks are made up of mostly chemically treated & refined sugar (as much as a typical soda), artificial colors, and other ingredients that are really harmful to your body.

Artificial colors like Red 40, Yellow 5, and Yellow 6, are contaminated with known carcinogens. They are also known to cause hyperactivity in the kids. The sad part is that they are found in most foods targeted towards kids like cereals, candy, drinks etc. It is very important to read the labels and avoid all foods that contain these food dyes.

Also, some flavors of Gatorade use brominated vegetable oil as a stabilizer. Brominated vegetable oil has been linked to some serious diseases like thyroid problems, fertility issues, and psychological symptoms. It also has been linked to certain types of cancer, and increased risk of diabetes and obesity.

According to a research done by Berkeley researchers, sugar in sports drinks may be contributing to the child obesity epidemic. When consumed often, the sugar content of Gatorade can also contribute to tooth decay, especially in children.

Healthy Alternative to Sports Drinks:

Water: Water is the most underrated drinks but it is one of the most natural, most powerful sources of hydration.  Help your kids develop a habit of drinking water during their sports practice and games. Even if the day is hot and humid, water can provide sufficient rehydration, especially if exercise lasts less than an hour

Coconut Water: Coconut water contains all 5 essential electrolytes. Minerals such as potassium, magnesium, sodium, zinc, selenium, iodine, sulfur and manganese are all available in coconut water. These minerals re-hydrate and create balance in the body.

Watermelon juice: Watermelon is the most popular summer fruit. Watermelon juice is rich in electrolytes and is very helpful for maintaining fluid balance; it also improves circulation and aids in muscle recovery after a physical exercise session.

Chocolate Milk: According to one study, Chocolate milk rehydrates your body as much as a sports drink, but it also offers a boost of protein, which helps your muscles repair after intense exercise. The sugar and sodium in chocolate milk also supply you with electrolytes, which helps you recover and rehydrate more quickly. You can easily make chocolate milk at home by combining cocoa powder, maple syrup or cane sugar to organic milk of your choice.

Make your own Sports drink: It is very easy to make a sports drink which will provide you the right balance of electrolytes without the nasty and harmful ingredients. Take 1 cup of coconut or regular water; add a cup of orange/apple juice. Squeeze half a lemon and add ¼ teaspoon of salt. Add 1 tsp of honey. Mix well and store it in the fridge. Kids can enjoy this drink anytime during hot summer days.

There might be a market for these sports drinks for some heavy duty athletes but I believe it is best to avoid them for our kids. Do you have any other healthy alternatives to the sports drinks that worked for your kids?

 

Bewitching Black Bean Brownies

Shobhna Batta

Who does not like warm fudgy Brownies! I am a big brownie fan and so are my kids. The problem is store bought brownies or brownie mixes have many controversial ingredients that I have banned from my “acceptable” list. Here comes a savior. These brownies are not only super delicious but super healthy too. Moreover, they have the right balance of protein, fat, and fibers that they can also be served as a breakfast food. Your kids are going to thank you for that!!

The special ingredient in this recipe is black beans. Most of you must be thinking how the black bean would taste in a sweet dish but trust me you cannot even taste them in there. Serve it to your friends and family first before revealing this secret ingredient. I am sure they could never guess what is in there. Also, the sweetness in these brownies is coming from natural sources like dates, maple syrup, and bananas so there is no need to add additional sugar. You might get a hint of banana flavor but that really goes well with these gooey chocolatey brownies.

Try it and enjoy!

Prep Time 10 minutes

Cook Time 20 minutes

Total Time 30 minutes

Serves – 9 pieces

Wet Ingredients:

  • 1 15-oz Black bean can, drained and rinsed very well
  • 12 Dates soaked in hot water for 10 minutes (Discard the water before using)
  • 1 large ripe Banana (or 2 small)
  • ½ cup Apple sauce
  • 2 tbsp maple syrup
  • ¼ cup coconut oil

Dry Ingredients

  • ½ cup instant oats
  • 2 tbsp unsweetened cocoa powder
  • 1 tsp vanilla extract
  • ¼  tsp salt
  • 2 tsp baking powder
  • 2 tbsp walnuts (Optional)
  • ½ cup chocolate chips (more for topping) – Not optional

Instructions

  1. Preheat the oven to 350 F
  2. Drain, rinse and wash the beans well.
  3. Add all the wet ingredients in a food processor and blend until you get a smooth paste
  4. Add the dry ingredients and blend really well
  5. Fold in the chocolate chips
  6. Pour the batter into a baking dish and smooth the top. Sprinkle walnuts and additional chocolate tips on top.
  7. Bake brownies for 20 to 25 minutes or until the top starts to dry out and crack a bit and the edges start to pull away from the sides.

Let it cool at least 10 minutes before trying to cut. If you feel that they are still undercooked, let it stay in the fridge for few hours and they will turn into a perfect consistency!

Serve warm or cold!

 

Are you cooking with the right oil?

Shobhna Batta

Our body needs fat for functioning. Fats are essential to provide energy, support cell growth and protect our organs. Fat helps absorption of important vitamins and nutrients and regulating the hormones. So a healthy body needs fat – Please don’t try to go on fat-free diets!!

Good news is that oil is used in almost every recipe and is an integral part of the everyday diet but the sad part is a lot of unhealthy oils are marketed as healthy so people are confused and misinformed.

Let me get this straight – Vegetable oils are bad for you. Yes – Canola, Corn and all vegetable oils should be avoided at any cost.

Vegetable oils are usually made from genetically modified plants (Rapeseed, Corn, Soybean), are heavily processed by adding harmful chemicals (like petroleum, BHA, and BHT), and stripped of all nutrients. These chemicals have been linked to decrease in testosterone, impact the functioning thyroid hormone and disrupt the endocrine system.

Vegetable oils contain very large amounts of biologically active fats called Omega-6. Our bodies need the right balance of Omega-3 and Omega-6 fatty acids in order to function properly. A diet that is high in Omega-6 leads to an imbalance of fatty acids, which is one of the leading causes of inflammation and heart diseases.

Vegetable oils also contain a large amount of Trans fats, which have been linked to all kinds of serious health conditions from diabetes, obesity to heart disease and even cancer.

Now that I have convinced you to avoid vegetable oils, let’s talk about some good alternatives:

  • Coconut Oil: One of my favorite oils, perfect for high heat cooking like frying, sautéing, baking and stir-frying. There are many benefits of coconut oil – helps improve the good cholesterol, keep our internal organs free from microbes and help reduce Candida and other bacterial/yeast infections.
  • Ghee: Ghee has a very high smoke point which means that you can easily use ghee for baking, sautéing, frying and roasting without the risk of destroying the important nutrients that provide all these wonderful ghee benefits. Ghee has conjugated linoleic acid(CLA), which have been found to reduce body fat, prevent cancer and lower blood pressure. It helps strengthen our bones and promotes healthy weight. Added benefit, it enhances the flavor of the food it is added to.
  • Avocado oil: Avocado oil is one of the healthiest cooking oils available. It helps lower LDL cholesterol levels, reduces blood pressure and improves pain due to inflammation. Avocado oil can also be used for baking, sautéing and stir frying. You can now find Avocado oil at some Costco stores.
  • Olive Oil: Olive oil has a lot of wonderful health benefits like improved insulin resistance, cancer-fighting properties, and improved heart health but it has a low smoking point, making it unsuitable for temperatures above 250’F (121’C). Olive oil is good for sprinkling on salad, dips and light sautéing but do not use it for high heat cooking, specially the Extra Virgin Olive Oil. 

The oils listed above are not an exhaustive list of all the oils available in the market today. Let me know which one is your favorite oil. Finding the right oil for your type of cooking can be challenging but I highly recommend switching oils and using a combination of the above-mentioned oils to achieve different benefits. All it takes is a little bit of experimentation.

Detox Series 3 – Water detox recipes

Shobhna Batta

The first two blogs in this series focused on detoxification of mouth and skin – two most important gateways of our bodies. Today I am going to show you how we can make the water we drink act like a natural detoxifier for our bodies.

Detox Series 1 -Ancient practice to detoxify your body through Oil Pulling

Detox Series 2 – Dry brushing for skin detoxification

Did you know our bodies are naturally tuned to detoxify itself from all the unwanted chemicals and toxins we are exposed to on a regular basis? Our job is to support the detoxification process by either eliminating/reducing the toxin exposure or providing the body right tools to make the process easier.

One of the natural ways to flush toxins is through the water we drink. We all have heard it million times, drink more water. Water allows your kidneys to filter toxins and transport nutrients. If you don’t drink enough water then the toxins will start building up in your body leading to a weakened immune system.

Today, I am going to share different types of detox water you can drink depending on the condition you are targeting for.

  1. Full Body Cleansing with HONEY-LEMON-WATER: If you are low in energy when you wake up in the morning and feel tired throughout the day – you need a full body cleanse. Having warm water with honey and lemon first thing in the morning stimulates the liver to flush out the toxins from the body. The combination of lemon and honey in water is a rich source of antioxidants, help boost energy. As an added benefit, it helps burn fat which can lead to weight loss.

         How to make it:

  • Boil a cup of water and allow it to cool until it is just warm to touch.
  • Add a teaspoonful of raw, unfiltered honey and stir well to dissolve.
  • Squeeze the juice of half a lemon into the honey water, give it a stir and drink up.
  1. Stomach cleanse with this SPICE WATER: If you suffer from frequent bouts of acidity and headaches, sipping this water in the morning and throughout the day help reduce bloating, constipation, indigestion, and acidity. Stomach disorders could lead to an incomplete elimination of bodily waste and the toxins are reabsorbed by the body. Having this water 30 minutes before and 10 minutes after your meals will help cleanse your digestive tract and eliminate toxins.

         How to make it:

  • Boil a cup of water
  • In a cup, add ½ tsp of each : fenugreek seeds (methi dana), fennel seeds (saunf), bishop seeds (ajwain), cumin seeds (jeera)
  •  Pour the boiling water into the cup with the seeds mixture
  •  Cover and let it steep for a couple of hours
  • Take the water from this cup and drink
  • You can refill the water 2 more times before discarding the seeds 
  1. Respiratory support with STAR WATER: If you are often down with viral and flu infections quite often, it might be a good idea to cleanse your lungs with this antiviral/antifungal/antibacterial water. Star anise, the primary ingredient of this detox water, contains shikimic acid, which is used in the production of anti-influenza drugs. Another ingredient in this water is black cardamom, which is used to prevent and relieve cold and flu symptoms. Regular intake of black cardamom and star anise water will boost your immunity and protect you from respiratory infections. You can make this water and sip it throughout the day when during flu season to protect and prevent the upper respiratory illness.

     How to make it:

  • Boil 2 cups of water
  • Add 1 black cardamoms and let it boil for few minutes till water is reduced to half
  • Add ½ tsp of cinnamon powder
  • Take 2 star-anise in a cup
  • Pour the boiling water and the black cardamoms in the cup
  • Cover and let it steep for 15 minutes
  • Drink warm, add honey (optional)
  1. Stress management with TULSI WATER: Tulsi (Holy Basil), the sacred Indian plant is given that status for a reason. It is one of nature’s most powerful medicines. Tulsi not only helps protect the body from the degenerative effects of stress, but it also repairs the body from its damage. It is a powerful detox herb that helps reduce inflammation, lowers cholesterol, eliminates toxins and improves digestion. Tulsi is also a natural aphrodisiac, improves stamina and reduces anxiety.

     How to make it:

  • Boil a cup of water
  • Add ½ tsp of Tulsi leaves
  • Cover and let it steep for 15 minutes
  • Strain and drink
  1. Reduce inflammation with TURMERIC-GINGER WATER: Inflammation is body’s defense mechanism against external “attackers” but when the internal emergency alarm fails to shut off when it should, the inflammation becomes chronic. Chronic inflammation destroys the healthy tissues and creates pain in the body. It is a result of imbalanced and weak immune system. If you are experiencing unexplained pain in your body, most likely you are dealing with chronic inflammation. Both turmeric and ginger are excellent anti-inflammatory foods so this water can cleanse the body and reduce the inflammation.

       How to make it:

  • Boil 1 cup of water
  • Add 1 tsp of grated turmeric and ginger each, and then bring the heat down to a simmer
  • Add ½ tsp of black pepper
  • Allow the mixture to steep for 10-15 minutes.
  • Strain and enjoy with your meals

There is another level of water detox that requires you to drink only water for 24 hours – no food and no other drink. Have you tried water fasting? How was your experience?

I hope you can benefit from these different types of detox water. Please share it with your friends and family who may also benefit from these water detox recipes.

 

 

 

 

 

 

Anti-inflammatory Tomato Soup

Shobhna Batta

Spring is playing tricks on us this year. One day it is snowing and the other day it is hot, sunny 70 degrees. This is causing a lot of sicknesses – cough, cold and sneezes going around everywhere. Yesterday, it was snowing so a perfect weather for a warm, hearty soup. My kids love tomato soup but the store bought tomato soup cans are full of undesirable ingredients. Here are the ingredients from Campbell Tomato Soup:

TOMATO PUREE (WATER, TOMATO PASTE),HIGH FRUCTOSE CORN SYRUP, WHEAT FLOUR, WATER, CONTAINS LESS THAN 2% OF: SALT, POTASSIUM CHLORIDE,FLAVORING, CITRIC ACID, LOWER SODIUM NATURAL SEA SALT, ASCORBIC ACID (VITAMIN C), MONOPOTASSIUM PHOSPHATE, CELERY EXTRACT.

Now – High Fructose Corn syrup is one of the ingredients which is in my “dirty dozen” list, items that I avoid at any cost.  It is linked to a lot of modern day diseases. High fructose corn syrup (HFCS) is an industrial food product and our body does not know how to process it. According to Huffington post – HFCS  leads to fatty liver, the most common disease in America today, affecting 90 million Americans. This, in turn, leads to diabesity — pre-diabetes and Type 2 diabetes. So, high fructose corn syrup is the real driver of the current epidemic of heart attacks, strokes, cancer, dementia, and of course, Type 2 diabetes.

It is very easy to make tomato soup at home from “real” ingredients.  This is one of the soups that are loved by all in our family. It is not only delicious but very nutritious and anti-inflammatory. My kids ask for multiple servings until we run out, with a promise to make it again the next day!!

Prep time: 10 Minutes

Cook time: 15 Minutes

Total Time: 25 Minutes

Ingredients

  • 6 ripe medium-size tomatoes
  • 2 celery stalks
  • I cup baby spinach leaves
  • 1 large carrot
  • 3-inch ginger root
  • ½ beetroot small
  • Handful cilantro leaves
  • 5 cups water (adjust for desired consistency)
  • ¼ cup full fat Coconut milk

For tempering

  • 1 tablespoon butter
  • 1 tsp cumin seeds
  • ½ tsp cayenne powder
  • ½ tsp coriander powder
  • 1 tsp turmeric powder
  • ½ tsp black pepper
  • Salt to taste

Steps:

  • Combine all the ingredients (except coconut milk and tempering) in the pressure cooker and cook for about 15-20 minutes
  • Let it cool
  • Blend it in a high speed blender until it is smooth
  • In a pan – add butter
  • When the butter melts, add cumin seeds
  • When it starts to splatter, add the remaining ingredients
  • Add the blended soup
  • Add the coconut milk
  • Let it cook for 5 more minutes

Serve hot!

Please use all organic ingredients, if possible.

 

 

Detox Series 2 – Dry brushing for skin detoxification

Shobhna Batta

We live in the world where there are toxins everywhere around us. It is coming from our environment, product we use, the water we drink and the food we eat.

I am doing this blog series on detoxification. Every week I will post small, simple steps you can take to detoxify your whole body. Last week, I posted about oil pulling. You can read about it here: http://nutri.guide/2018/03/31/ancient-practice-for-detoxification-oil-pulling/

Today’s topic is Dry brushing –

Most people take good care of their facial skin by regularly exfoliating, cleansing, and moisturizing. But the skin of the rest of the body is mostly ignored. Skin is our largest organ that helps protect our body from external factors like weather and germs. When dead skin and toxins build up on our skin, it could not do its job efficiently.

Dry brushing is a simple technique of running a dry, soft-bristle brush over your skin, starting with your limbs but always motioning toward your heart.

Here are some of the benefits of Dry Brushing:

  • Stimulate the Lymphatic System: The lymphatic system is a major part of the body’s immune system. As we age, our lymphatic system becomes slow and sluggish, leading to low immunity in our bodies. Dry brushing stimulates the normal lymph flow within the body and helps the body detoxify itself naturally.
  • Exfoliation: Dry skin brushing removes dead dry skin leaving a super soft baby skin behind.
  • Increase Circulation: Dry brushing increases circulation to your skin, which encourages the elimination of metabolic waste.
  • Reduce Cellulite: Dry brushing may help stimulate the cells and break down toxins from beneath the skin.
  • Reduces dry skin itchiness – If you live in a cold climate like me and spending almost 7-8 months in a heated indoor environment, our skin becomes dry and itchy. Dry brushing eliminates that skin itchiness by removing the dry skin and opening the pores so our skin can breathe effortlessly.

There are many other benefits reported like it acts as a stress reliever, improves digestion and bloating. I dry brush once a week and have definitely experienced some of these benefits first hand.

Would you like to give it a try? All you need is a natural brush like this and 5 minutes of your time.

Here is the simple technique to dry brush – Gently stroke the brush in long circular motions towards your heart, starting from legs and moving your way upward.  It is most effective when done in morning before showering.

Try this simple technique to get a beautiful body both inside out!

Simple 4 ingredients Coconut Ice cream

Shobhna Batta

Let’s face it – kids need variety and sometimes it can be a challenge to come up with healthy but delicious options for their ever-changing taste buds.This ice cream recipe is simple to make and super delicious to enjoy any time with both adults and kids. My friends served this to her 1-year-old baby. We had a great time watching him enjoy this yummy treat, licking the cup and demanding more!

Prep time: 5 Minutes

Cook time: 0 Minutes but you need to freeze it for at least 4 hours

Total Time: 5 Minutes

Yields about 10 cups

Ingredients

Instructions

  • Blend all the ingredients together in a high-speed blender and freeze for at least 4 hours
  • I used this silicone muffin cups to freeze them.
  • You can replace the apple with any other fruit like mango, pineapple or berries to create this ice cream in different colors!

Detox Series 1 -Ancient practice to detoxify your body through Oil Pulling

Shobhna Batta

Our body is constantly exposed to germs and toxins. Our mouth is the gateway for many germs, micro-organisms, and toxins to enter our system. Pathogens in our mouth can enter your bloodstream to circulate to other parts of the body. Therefore, it is very important to keep our mouths germ free for a healthy body.

Oil Pulling is an ancient Ayurvedic practice that has been used as a great tool for detoxification.  Oil pulling is the act of swishing oil (usually Sesame or Coconut) in the mouth for up to 20 minutes, preferably in the morning.

It is believed that this practice reduces bacterial growth in your mouth, strengthens your teeth and reduces inflammation in your gums.

Besides brushing and flossing twice a day, I have been doing oil pulling with Coconut oil for the last couple of years and have observed many health benefits like whiter teeth, better immunity and improved overall health.  Sometimes,  mucus is also eliminated from my system, as the coconut oil “pulls” the harmful bacteria from my body.

Oil pulling has been shown to reduce the number of Streptococcus Mutans bacteria in the mouth, especially when done with coconut oil. There are 17 different studies done on oil pulling with similar findings.

The process of oil pulling is very simple but it takes time, effort and commitment to make it a habit.

To get started, all you need is  Raw, organic coconut oil .

  1. First thing in the morning before you brush your teeth or drink anything – take a tablespoon of coconut oil and put it in your mouth
  2. Gently swish it in your mouth and between your teeth for 10–20 minutes
  3. Spit out the oil in the trash (not the sink so it doesn’t clog up the plumbing)  and immediately rinse your mouth out with warm water
  4. There – you are done.

Simple. Right!

Here are some of the strategies that might help to adopt this practice:

  • In the morning when I am packing my kid lunches and preparing breakfast, that is the time when I oil pull. There are no distractions and I love the quiet me time.
  • You can do it when you are in the shower – 10 minutes go by really fast
  • You can also try doing it while driving to work. All you need to do is carry a plastic bag to dispose of the spit when done.
  • Start doing it 3-5 times a week. I promise once you start doing it, you would want to do it every day. The squeaky, clean mouth feeling that you get after oil pulling is very pleasant.
  • It will be hard at first so try with a small quantity of oil and increase the amount as you get more comfortable with the process.
  • Most importantly – don’t spit it out in sink or toilet. It can clog the pipes. Always do it in a trash can.

Oil pulling is a common Ayurvedic practice that can help you get whiter teeth, treat tooth decay, kill bad breath, heal bleeding gums,  reduce inflammation, prevent cavities, heal cracked lips, boost the immune system and much more. You should start seeing the benefits in about a week of following the process.

I strongly recommend Coconut oil for oil pulling because of its anti-inflammatory and antimicrobial effects.

Loaded Tofu-Broccoli Paranthas

Shobhna Batta

Paranthas are one of the most popular North Indian breakfast options. With the popularity of cereals and quick breakfast options, paranthas are taking a back seat.  Also, if you are watching your weight, it is recommended to avoid fatty foods like paranthas, which is far from true. I grew up eating paranthas for breakfast every single day of my childhood years and it still is my preferred breakfast food.

These paranthas are loaded with healthy fat, protein, vitamins/minerals that provide anti-inflammatory and cancer-fighting abilities to our body.

A healthy breakfast should comprise of a complex carb, vegetables/fruits, protein and healthy fat. Guess what  – these paranthas can provide all that and much more!

Here is the recipe for delicious, healthy and filling paranthas. The good news is these can be made in advance and refrigerated for 2-4 days. The rich ingredients of this recipe will provide a great kick start to your day and keep you full through lunch. It has the right balance of nutrition and taste. Here are some of the health benefits of the ingredients in this wonder food:

  • Tofu: Tofu is a good source of protein and contains all eight essential amino acids. It is also an excellent source of iron and calcium and the minerals manganese, selenium and phosphorous. Tofu is also a good source of magnesium, copper, zinc and vitamin B1.
  • Broccoli: Broccoli prevents many types of cancer, improve our digestive system, lower cholesterol levels, detoxify the body, and maximize vitamin and mineral uptake. Broccoli also prevents allergic reactions, boosts the immune system, protects the skin, prevents birth defects, lowers blood pressure, eliminates inflammation, and improves vision and ocular health.
  • Avocados: Avocados are a great source of vitamins C, E, K, and B-6, as well as riboflavin, niacin, folate, magnesium, and potassium. Eating healthy fats like avocado supports skin health, enhances the absorption of fat-soluble vitamins, minerals, and other nutrients, and may even help boost the immune system.
  • Red Onions: Red onions are one of the best natural sources of quercetin, a bioflavonoid that scavenges on free radicals. It also has been found to possess cancer-fighting, anti-fungal, anti-bacterial, and anti-inflammatory properties. Red onions also are high in vitamin C so it boosts up your immunity.
  • Ginger: Ginger has anti-inflammatory properties that heal the gut, relieves nausea, and can help prevent  Ginger also helps to strengthen the immune system, reduces inflammation levels especially involving joint pain.

Now that you see all the health benefits of these paranthas are you ready to try them!

Prep time: 15 Minutes

Cook time: 20 Minutes

Total Time: 25 Minutes

Serves:  4-6

Ingredients

  • 2.5 cups whole wheat flour
  • 1 cup broccoli
  • 1 cup mashed tofu
  • 1 small red onion – chopped
  • 1 medium avocado – mashed
  • 1 heaped teaspoon grated ginger
  • 1 teaspoon chopped coriander leaves
  • ¼ teaspoon cumin powder
  • ¼ teaspoon cayenne/Chill powder
  • ½ teaspoon coriander powder
  • Salt to taste
  • lukewarm water, to knead the dough
  • Ghee/oil for cooking

Instructions

  1. Take a mixing bowl; add flour
  2. Place the broccoli in a food processor and pulse until a rice like consistency has formed
  3. Put all ingredients except water and oil and mix it well with flour
  4. Knead the dough, add lukewarm water as needed to make a soft dough
  5. Take little dough. Make a ball same size as a golf ball.
  6. Take a rolling pin. Spread the dough around 2″ diameter.
  7.  Apply ½ teaspoon ghee, fold it and make a ball again.
  8. Roll the dough to make it around 5″ diameter. Apply flour if it is hard to roll or if the dough is too sticky
  9. Heat Griddle; cook the dough for about a minute.
  10. Take some oil in a spoon and spread on edges of parantha on the griddle.
  11. Flip the parantha and cook other side. Cook for about a minute.
  12. Flip it again, apply some oil on top. Flip again and cook for about 30 seconds.
  13. Your parantha is ready

Serve it hot with butter and plain yogurt.

Notes

This parantha recipe is very versatile, feel free to add/reduce spices or replace broccoli with cauliflower or any other preferred veggie.