Cold Potato Salad to Non-Dairy Kadhi: 5 Must-Try Healthy Recipes

How often do you find yourself googling healthy recipes? We are what we eat. If your food doesn’t make you feel satiated or leave you with positive energy, then perhaps you need to improve your relationship with it. At You Care, we always emphasize the need for clean and quality ingredients, cooking food the right way, and practicing the art of mindful eating. The rules are simple. Eat but don’t overeat. Don’t feel guilty. Food cooked and served the right way, within the framework of the laws of nature, can shape and heal us. There is a direct link between your food and your mood. While certain foods can stimulate emotions like frustration, anxiety, and grogginess, many other foods help you feel calmer, composed, and grounded.

Here are five mood-lifting You Care healthy recipes that you need to try right NOW.

Turbocharge Your Morning With These Fiber-Rich Oats Groats

Turbocharge your morning with this quick and healthy breakfast. Simple and high in fiber, steel-cut oats keep you full all morning long. This recipe is super easy to make and equally satiating. If you love porridges as much as we do, you need to try this. Want some extra flavor and crunch? Add your favorite toppings. You could also pre-soak oat groats overnight to reduce cooking time. Oats are rich in antioxidants and also contain beta-glucans which are powerful soluble fibers. A few other health benefits of oats include lowering bad cholesterol, improving blood sugar control, and aiding weight loss.

 

Preparation time: 10 minutes
Cooking time: 20 minutes
Total time: 30 minutes
Course: Breakfast
Servings: 2

Ingredients

• ½ cup gluten-free oat groats
• 1 ½ cups water
• 1 cup almond milk (optional)
• A pinch of Sri Lankan rolled cinnamon
• 2 tsp chia seeds, soaked
• 1 tsp cacao powder
• 1 tsp pumpkin and sunflower seeds, soaked
• 2 tsp almonds, cashews, walnuts, soaked

Method

1. Heat water in a saucepan. Once it comes close to boiling, add oats to it.
2. Stir the oats into the simmering water. Reduce the heat to medium-low and simmer gently for about 20 minutes. Stir occasionally until the mixture is very thick.
3. Continue to simmer the mixture, stirring occasionally and reducing heat when necessary to prevent scorching on the bottom until almost all of the liquid is absorbed. (If you have doubled the recipe, your oatmeal might need an extra 5 minutes of cooking time).
4. The oatmeal will be very creamy once done.
5. Remove from heat and add in any mix-ins of your choice (cinnamon, raw cacao)
6. Let the oatmeal rest for 5 minutes before serving. So, it has more time to thicken and cool down at a palatable temperature.
7. Once it cools down a bit, add 1 cup of almond milk.
8. Add toppings of seeds and nuts and relish warm.

Nutritional information:

Calories: 420 kcal
Fiber: 13g
Fat: 15g
Protein: 28g
Carbohydrates: 32g

Guilt-free, Yeast-free and Eggless: Savory Sattu Muffins

Who says muffins should be loaded with sugar? Try these easy-to-grab and pack healthy savory muffins instead. Perfect for busy mornings or even an evening snack, these are rich in protein and loaded with the goodness of veggies and healthy spices. While the sattu is rich in fiber, protein, iron, manganese, and magnesium, jowar flour has immense calcium, iron, phosphorus, potassium, and sodium. Want to play with different ingredients? You can even use ragi flour or any gluten-free flour. Blanche, cook, and puree your favorite assorted vegetables. You can also replace the flax meal with an egg if you like.

Preparation time: 10 minutes
Cooking time: 10 minutes
Total time: 20 minutes
Course: Snack
Servings: 2

Equipment
Muffin trays
Mixing bowls

Ingredients

• 1/2 cup roasted jowar flour
• 1/4 cup sattu flour
• 1/4 cup mix of chopped broccoli and blanched spinach puree
• 3/4 cups water
• 1 tbsp extra virgin olive oil
• 2 tsp flaxseed powder (Add 4 tsp water and beat until a gel-like mixture is obtained)
• 1 tbsp lemon juice
• 1/2 tsp cumin powder
• 1/2 tsp salt
• 1/4 tsp red chili powder
• 1/8 tsp turmeric powder
• 1/8 tsp pepper powder
• 1/8 tsp carom seeds

Method

1. Preheat the oven to 180 degrees.
2. Grease a muffin tray and keep it aside.
3. Dry roast jowar flour and sattu flour on a low flame.
4. Add water to flaxseed powder and make a gel. Keep aside.
5. Take the jowar flour and sattu flour into a mixing bowl. Add other dry ingredients.
6. Finally, add the broccoli and spinach and mix well.
7. Add lemon juice, olive oil, and water as required to make a batter of pouring consistency.
8. Fill the muffin tray with the prepared batter and bake for 20 to 25 minutes.
9. Once done, check the muffins using a toothpick. If the batter is sticky, bake for a few more minutes.
10. Remove the tray and allow it to cool down for 10 minutes before removing. Enjoy.

Nutritional information:

Calories: 102 kcal
Fat: 3.8g
Protein: 4.67g
Carbohydrates: 8.7g

Try This Gut-friendly Non-dairy Kadhi

Who doesn’t love a bowl of comforting kadhi? Traditional kadhi preparations generally involve yogurt. We know many in this community have gone dairy-free because they are working on improving their gut health. We got you covered. Try this dairy-free alternative to kadhi designed by our meal planning experts. It is super nourishing and won’t make you miss your traditional kadhi one bit. The coconut milk in this kadhi will boost your heart health with nutrients like manganese and copper. It is also a great source of good fats that benefit your thyroid, hormones, liver, and immunity. With its mix of spices, this anti-inflammatory and easy-to-digest curry goes well with most dishes.

Preparation time: 15 minutes
Total time: 20 minutes
Course: Main course
Servings: 2

Equipment
Whisker or hand blender
Iron or steel kadai

Ingredients

• 2/3 cup thick coconut milk
• 2 tbsp roasted sattu flour
• 1/2 tsp cumin seeds
• 1 tsp A2 cow ghee
• 2 green chilies
• 2-inch ginger, ground to a paste
• Handful curry leaves
• Juice of 1 medium-sized lemon
• Pink Himalayan salt to taste
• A pinch of turmeric powder

Method

1. Prepare a slurry of sattu in 3 cups of water. If the coconut milk is watery instead of thick, use less than 3 cups of water here.
2. Roast the cumin seeds in 1 tsp ghee. When the cumin seeds begin to sputter, add large pieces of green chilies, ginger paste, and some curry leaves. To this seasoning, add the sattu slurry and salt.
3. If you would like your kadhi to be yellow, add a little turmeric powder as well. Heat this liquid mixture to a boil.
4. Reduce the flame to low, add the coconut milk, and simmer for just a minute.
5. Keep the flame low and heat the coconut milk for only a short duration, otherwise, the milk will split.
6. Switch off the gas and add the juice of half a lemon. Serve hot.

Nutritional information:

Calories: 140 kcal
Fiber: 4g
Fat: 14g
Protein: 12g
Carbohydrates: 30g

Moringa Khichdi for an Iron-Rich Meal

Try this unique and rich blend of khichdi that brings together a combination of hand-pounded dals, rice, and the goodness of moringa powder. It is a rich source of vitamins, minerals, amino acids, and antioxidants. Rich in Vitamin C, iron, and potassium, moringa fights inflammation, helps manage blood sugar levels, boosts immunity, and also helps improve hemoglobin levels. Want to give it a twist? Experiment with sprouts instead of dals or add fresh finely chopped moringa leaves instead of moringa powder. Tell us how you liked it.

Preparation time: 20 minutes
Cooking time: 10 minutes
Total time: 30 minutes
Course: Main course
Servings: 4

Equipment
Pressure cooker
Ladle

Ingredients

• 500g hand-pounded Sona Masoori rice
• 50g moong dal
• 50g masoor dal
• 1/4 cup green leafy vegetables as per availability or fresh coriander finely chopped
• 2 tsp moringa powder
• 75 g sweet potato
• 3/4 cup cauliflower, beans, carrot, and peas
• 1 tbsp coconut oil or A2 cow ghee
• 2 cloves garlic, minced
• Half-inch ginger grated
• 1 tsp immunity powder
• 1/2 tsp black pepper powder
• 1/2 tsp turmeric powder
• Salt to taste
• Additional spices as per choice
• 500 ml water

Method

1. Wash and chop vegetables.
2. In a pressure cooker, add 1 tbsp ghee and sauté the ginger-garlic paste.
3. Now add the chopped vegetables and sweet potato.
4. Add rice, dal, salt, immunity powder, turmeric powder, and pepper, and cook it for some time.
5. Lastly, add leafy greens and moringa powder. Cook until all the ingredients soften.
6. Add water and close the lid.
7. Let it pressure cook for three to four whistles.
8. Once cool, open the lid and mix the khichdi with a ladle.
9. Pour some ghee and serve hot.

Nutritional information:

Calories: 385 kcal
Calcium: 450mg
Fat: 7.5g
Protein: 19g
Carbohydrates: 48g

Cold Potato Salad for a Helping of Resistant Starch

Cold-cooked potatoes are a perfect source of resistant starch. True to its name, resistant starch resists digestion in the small intestine. Once it reaches your large intestine, it converts into short-chain fatty acids and butyric acid that benefits gut health by feeding the friendly bacteria. Resistant starch does not cause a spike in insulin levels and is a safer choice for diabetics when compared to starch from hot potatoes. It also benefits your metabolic health. Remember, potatoes are not your enemy, poor lifestyle is. Stop blaming the potatoes. Eat them in moderation and cook them the right way. Try this humble potato salad to get started.

Preparation time: 10 minutes
Cooking time: 5 minutes
Total time: 15 minutes
Course: Salad
Servings: 4

Equipment
Large pot to boil water
Knife

Ingredients

• 500 g baby potatoes or yellow potatoes boiled cooled, diced, and kept aside

For the dressing:

• 1/2 tbsp extra virgin olive oil
• 1 tsp oregano
• 1/2 tsp roasted cumin powder
• 1/2 tsp freshly ground black pepper
• 2 sprigs of spring onions, finely chopped
• Salt to taste
• Coriander, finely chopped
• Parsley, to garnish
• Juice of 1 lemon

Method

1. Place potatoes in a large pot with enough water to cover.
2. Bring the water to a boil, cover with the lid, lower the heat and cook for 10 to 15 minutes. Check if they are done by piercing a knife or fork.
3. Drain the potatoes immediately and allow them to cool down completely. The idea is to convert them into resistant starch.
4. Once cooled, dice them and keep them aside.
5. To make the dressing. Take olive oil and add cumin powder, oregano, salt, pepper, finely chopped spring onions, and coriander to it. Mix this well and drizzle on cooled potatoes.
6. Squeeze in the lemon juice. Mix everything.
7. Garnish with parsley. Place in the refrigerator and serve cold.

Nutritional information:

Calories: 195 kcal
Fiber: 4g
Fat: 10g
Protein: 4g
Carbohydrates: 35g

Disclaimer: Please keep your healthcare provider in a loop before introducing any new food item into your lifestyle, especially if you have a medical health condition or are on medications. In case you are allergic to certain foods, please avoid the same.

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