Sugar free Dates & Nuts Rolls

Desserts are always so much fun to prepare and enjoy with family especially during festive season. But it also comes with some guilt of consuming all the unwanted sugar! Hence, sometimes I try to sneak in some healthy desserts on my list that can be indulged guilt free. :) So here I am today with sugar free, gluten free, butter free Dates & Nuts Rolls. 

These rolls are made with just a few simple and natural ingredients. It is a breeze to make these Dates & Nuts Rolls as they can be prepared within few minutes. Just chop your choice of nuts, add seeds, dates & ghee, settle the mixture in fridge for an hour and voila you are ready to cut the delicious rolls into pieces. Sometimes, I like to make laddoos instead of roll if I don't want to wait for it to set in the fridge. You can really try various ways to present this dessert, depending on the occasion. The flavors come from the roasted nuts and sweetness comes from the dates. If you like nuts then you are definitely going to love these nutty sweet delights. These rolls are a wonderful delight for those who are trying to watch their sugar, weight or just trying to eat or feed healthy to their family. 

Nutritional Value

Nuts (Dry fruits) - I have used almonds, walnuts, pistachios and cashews to make this dessert. Nuts are considered one of the healthiest snack and are an excellent source of healthy fats, protein, vitamins (especially vitamin B & E) and minerals (mainly Magnesium). In fact according to Healthline.com, almonds, walnuts, pistachios and cashews are among the top 9 nuts to eat for better health.

Dates - Dates are one of the super foods and are packed with nutrition. They are a great source of fibers, vitamins and minerals including but not limited to potassium, magnesium, copper and vitamin B. Dates are a natural sweetener and also full of antioxidants. Here are some of the known health benefits of Dates - help improve digestion, bone health and skin health; also help lower cholesterol. 

You can also call them Energy rolls as they are packed with bunch of nutrients. Here is a quick video to help you get started followed by detailed recipe...

Yields 10 -12 pieces

Prepare time 15 minutes 

Cook time 10 minutes 

Ingredients

1/3 Cup chopped almonds

1/3 Cup chopped walnuts

1/3 Cup chopped cashew

1/4 Cup chopped pistachio

1/4 Cup Pumpkin seeds

1 Tbsp khas-khas/ poppy seeds

1 1/4 Cup pitted dates

1 Tbsp ghee/ clarified butter

Instructions 

Start by roughly chopping all the nuts by knife as chopping in food processor will yield into more fine powder than chunks. Next, coarsely grind pitted dates in the food processor or blender. Just make sure to not blend the dates into puree. 

Now heat up a sauce pan on a low-medium flame and add ghee/ clarified butter. Next as ghee starts to melt, add poppy seeds/ khas-khas to the pan along with pumpkin seeds. Roast them for about a minute until poppy seeds start turning slight brown. 

Now add coarsely ground or crushed dates to the pan. Mix them well with the seeds by smashing and stirring for another minute. 

Further add all the chopped nuts including almonds, walnuts, cashews and half of the pistachios. Incorporate the nuts with the crushed dates mixture so that dates are evenly coating the nuts. 

Continuously stir the mixture for another 2-3 minutes or until everything starts coming together as a dough. Turn off the flame and allow the mixture to cool for about 5 minutes.

Now roll the mixture to form a log. I made 2 logs and joined them at the end which turned out to be easier and faster rather than trying to form one big log. 

Tightly wrap the logs in a parchment paper or foil and refrigerate for an hour to settle. After an hour, take the log out and unwrap. 

Now spread some ghee and sprinkle over some finely chopped pistachios and poppy seeds. Roll the dates and nuts log over it to evenly coat poppy seeds and pistachios. This step is optional but will beautify your rolls for more attractive presentation. 

Lastly, cut the log into thick slices (about 1/4" thick) and the delicious Sugar free Dates & Nuts rolls are ready to relish. 

Additional Notes/ Tips

Any combination of nuts and seeds can be used to make this delicious dessert. 

I have used less dates and more nuts in my recipe as I just love the nutty flavor and my family likes less sweeter taste. Feel free to increase amount of dates to 1 1/2 cup to have sweeter taste and fudgy texture.

 

Quinoa & Oats Idli - No fermentation, no soaking

Idli, sambhar and chutney is a classic South Indian breakfast that is prepared and savored by almost all the households in India. Typically Idlis are made of fermented rice and urad dal (lentil) batter but lately there have been many variations to this classic dish, mostly to reduce the preparation time or add more flavors. I have also tried different versions of Idli and I like the Quinoa & Oats Idli the most as it is by far the quickest and healthier version of all that I have tried. These fluffy and soft Idlis are sure to brighten up your morning. 

Traditionally Idlis are eaten for breakfast, but I enjoy eating these delicious soft Idlis for any meal of the day! These Quinoa & Oats Idlis can be prepared in less than 45 minutes including grinding flour and resting the batter for few minutes. Unlike rice Idlis, these do not need any soaking of dals or fermentation which saves so much time and efforts. Just grind the Quinoa and Oats, mix with rava and yogurt, rest the mixture for few minutes and ta-da you are ready to pour the batter into Idli trays. So easy and time saving especially on those busy work days. Moreover, these Quinoa & Oats Idlis are packed with nutrients. 

Nutritional Value

Quinoa as we know is one of the super foods. But, is it a super grain or super seed? Fun fact - Widely known as whole grain, Quinoa is actually a seed from amaranth family. This super food is high in fiber, full of antioxidants and minerals, rich in protein, yet lean. Due to such high nutritional value, Quinoa provides great health benefits and also serves as one of the popular diet foods for those trying to lose some extra pounds. :)

Oats are incredibly nutritious, in fact they are considered one of the healthiest grains of all. They are an excellent source of minerals, vitamins, antioxidants, fibers and protein. According to various sources, Oats have many health benefits including lowering cholesterol, maintain blood sugar, and help you keep fuller for longer. 

So without further ado, See recipe video below followed by detailed step by step recipe...

Serves 4-6

Prepare time - 25 minutes

Cook time - 15 minutes

Ingredients

1/2 Cup quinoa 

1/2 Cup oats

1/2 Cup rava

1/2 Cup curd/yogurt

1/3 Cup sweet corn (optional)

2 Cup water

1 Tsp salt

1 Tsp fruit salt or baking soda

Water for steamer

Oil for greasing Idli trays

Instructions 

Start by dry roasting oats in a pan on a medium flame for 2 to 3 minutes. Blend the dry roasted oats into a fine flour in the blender and transfer into a large mixing bowl. 

Now dry roast quinoa for 2-3 minutes in the same pan and blend it to fine flour in a blender. Transfer the quinoa flour in the mixing bowl along with oats flour. 

Dry roast rava in the pan and add to the mixing bowl.

Add salt and give everything a nice mix. 

Next add yogurt and mix again. Now add water little at a time to make a smooth runny batter. Cover the bowl with a lid and rest the batter for 15 minutes.

In the meanwhile, take Idli steamer and add 1 1/2 cup water to it. Turn on the flame at medium to start heating up the water inside. Also, grease the Idli trays with oil and keep them aside.

After 15 minutes, check the batter to see if you need to add any water as the flours would have soaked all the extra water. Now, the batter should be of thick consistency but if it looks dry then adjust it by adding little water as required.

Now add sweet corn and stir in the fruit salt or baking soda in the batter, it will form some foam on the top which is fine.

Take a spoon and start pouring the batter into greased Idli trays.

Place the trays in the steamer and close the lid. Turn the flame on medium high and set the timer for 14 minutes.

After 14 minutes, turn off the flame and open the steamer after 5 minutes. Take off the Idli trays and let them cool down for another 5-10 minutes.

Gently scoop out the soft and spongy Idlis from the trays, transfer them to a bowl and cover them with a lid or cloth to keep the Idlis soft. 

Serve these light and fluffy Quinoa & Oats Idlis with coconut chutney and hot piping sambhar to make a perfect breakfast! 

Additional notes/ tips

I have only added sweet corn but you can add veggies like carrots or peas whatever is available in your refrigerator. 

 

You can dry roast the quinoa, oats and rava ahead of time and keep them in airtight container to save some extra time. 

You can also blend the dry roasted quinoa and oats to fine flour ahead of time. 

Classic Hummus

Hummus is one of the famous dips that is known for it's creamy smooth texture as well as it's versatile ways to consume it. Hummus is one of the staple food in the Middle East, North Africa and the Mediterranean, and has become immensely popular in other parts of the world in recent years. It can be eaten as mezze (appetizer) with pita bread, chips, vegetables such as carrots, celery, cucumbers or crackers, or as a spread in wraps and gyros. These are just some of the many ways to enjoy this delicious creamy dip. I absolutely love to eat Hummus with falafals or spread it on wraps. It adds so much more flavor to the dish that I can't resist myself from having it again and again. This bowl of goodness doesn't last long in my house as my family loves devouring this creamy dip with homemade Mediterranean meal! 

So let's back-track a little bit and make sure we understand what is Hummus.

The word Hummus literally means chickpeas in Arabic. It is a thick puree or spread made from cooked and smashed chickpeas, tahini, lemon juice, olive oil, ground cumin, salt, garlic and cold water. It is super easy to make with just a few tricks and techniques to get the perfect texture. 

Now-a-days there are many variations available to this classic dip and most of them taste amazing as long as they are made at home or eaten freshly made. I have tried store brands but they are nowhere near the authentic Hummus taste. Also, it is so much cost effective to make this creamy dip at home as most of the ingredients can be found in your pantry or easily available in grocery store. The classic Hummus recipe that I am sharing today is not only vegetarian but it is vegan, gluten free, nut free and dairy free! 

Nutritional Value

Chickpeas also known as garbanzo beans are one of the ancient legumes which have been consumed for over 7,500 years!!! They are very healthy and nutritious. They are an excellent source of dietary fiber and plant based protein. Chickpeas are full of vitamins and minerals including manganese, folate (Vitamin B6), copper, zinc, and phosphorous. According to various sources, chickpeas contain complex carbs that burn slowly in our body which in turn help control the sugar levels in our body and keep us feeling fuller for longer period of time. They also help improve digestion, thanks to the high fiber content in them. Often my lunch is a bowl of chhole, spicy chickpeas or chickpeas salad and I don't have to munch on any junk or snack for hours.

Tahini is another robust ingredient in preparing Hummus. Tahini is made from sesame seeds and is super rich in vitamins, minerals, protein and healthy fats. The protein in Tahini is higher than any dairy product or nuts. According to various sources, it is also an excellent source of vitamins B and E and minerals like calcium, magnesium, thiamine and iron. The vitamins in Tahini can improve our brain health while the high amount of anti oxidants provides anti bacterial properties to it. Although Tahini is full of nutrients, it is advisable to eat it in moderation due to high levels of fats and calories.

Together these two super ingredients make Hummus a very healthy and nutritious dip. So let's get started with the recipe for delicious creamy Classic Hummus...

Notes/ Tips

• I have soaked chickpeas overnight and pressure cooked them, however, you can also use canned chickpeas and boil them for a few minutes. 
• It is important to buy good quality Tahini as it has a big role to play in preparing Hummus. If possible, use homemade Tahini. 
• Use fresh lemon juice as much as possible. The bottled lemon juice or vinegar doesn't taste as amazing! 
• I am using food processor to make Hummus, you can also use a high powered blender. 

Ingredients

2 1/2 Cup soaked chickpeas (about 21 oz canned beans)

1/3 Cup Tahini

1 Lemon

2-4 Garlic cloves 

1/2 Tbsp Cumin powder

1/2 Tsp baking soda

2 Tbsp extra virgin olive oil

Few ice cubes

Salt to taste

For garnishing

Finely chopped fresh parsley 

Paprika

Extra virgin olive oil

Instructions

Soak chickpeas overnight or at least 8-10 hours. The beans will be more than double in quantity after being soaked. Skip this step if using canned beans. 

Pressure cook the chickpeas with some salt and baking soda for 3 whistles. If using an electric cooker, cook them on manual high pressure mode for 15 minutes. For canned beans, boil the rinsed chickpeas with salt and baking soda for 15-20 minutes. Baking soda help separate the skin of the chickpeas.

Open the cooker after it naturally releases the pressure. Drain the hot water from the cooker and add cold water. 

Now, separate the skin of chickpeas as shown in the video below. You will notice the chickpeas' skin floating on the top of your pot as you separate them. Roughly remove the skin from the top and drain the rest of the water. Don't worry about removing skin from all the chickpeas as it will take a long time and the result will not differ much. This step is important to get the silky smooth texture of the hummus.

Next, start adding all the ingredients to your food processor. Chickpeas, tahini, lemon juice, garlic, cumin powder, salt and extra virgin olive oil.  

Run the food processor for about 1 minute. Open the lid and add 1 ice cube or cold water. You will notice that the chickpeas has been pureed but the texture will be grainy. 

Now close the lid and repeat the above step for 5-6 times more until the Hummus is smooth. 

Transfer the creamy smooth Hummus into a bowl or a plate and garnish with freshly chopped parsley, sprinkle of paprika. Generously drizzle some extra virgin olive oil.

Enjoy this luscious Classic Hummus with pita bread, chips or vegetables or simply spread it on a wrap! 

Jicama Fries with spicy seasoning

Jicamas ("Hee-kah-mah" or "Hick-ah-mah") are one of my favorites in salads. The crispy texture and hint of sweetness makes them perfect for the salads. I also like munching on them raw, just add some salt, lemon and red chilli powder to it and my snack time is sorted. I didn't think I can have Jicamas in any other way until a friend of mine mentioned to me that she loved sauted Jicama. So, I got a Jicama to saute it. But when I started peeling it, I felt a little adventurous and thought of trying to make some fries instead. Jicama fries are also called keto fries as they are low on carbs, yet they have a  great crunch to them.

Jicamas are root vegetables also known as Mexican Turnip. They are native to Mexico but are easily available in most grocery stores in North America. Jicamas have thick brown skin which is not edible but inside is white and crispy almost like an apple, just not as sweet. Also, it is very important to know that only the root of the Jicama plant is eatable; while the rest of the plant including the leaves, beans and anything else is toxic and must not be eaten in any form.

The root of Jicama plant which is edible (commonly referred to as Jicama) is very healthy. According to public sources, Jicamas are high in soluble fiber (6 gm/ cup) specifically "oligofructose inulin" which is a prebiotic that promotes growth of probiotics (good bacteria) in our body. These soluble fibers may help prevent diabetes and high blood cholesterol. Since Jicamas are high in water (85% - 90%) and fiber content, they help you feel full for longer period of time with fewer calories (50 cal/ cup). Jicamas are also low in carbs (11 gm/ cup) unlike potatoes, low in cholesterol and are fat free. They are an  excellent source of Vitamin A, C (antioxidant) and beta carotene. These are just few of many health benefits of this wonder root vegetable Jicama. They taste delicious whether you eat them raw or cooked. But when I have some time on hand, I like to eat them as fries. I season them with array of spices and flavors including turmeric that has anti-inflammatory properties. These fries are also great companion for movie time! You can have them with choice of your dip, ketchup, guacamole or cilantro dip. So let's get started...

Safety first!

• As mentioned above, only use the Jicama root and discard the rest of the plant as only the root is edible.
• Always peel the skin of Jicama. The skin is not edible. Be sure to peel the skin with a knife. I have tried peeling it with a peeler but it would only remove a thin layer, not the entire skin.
• Before you start peeling Jicama, cut the top and bottom first to help balance it on the chopping board. The flat surface and flat bottom will ensure that Jicama is not rolling on the board or slipping through your grip.

Additional notes/ Tips

• Alternatively, you can buy pre-cut Jicama from the store but it's little bit pricey. I rather just buy whole Jicama and peel.
• I have air fried the fries but you can also bake them in oven. I have given baking instructions below as well.  
• Adjust the level of spice in the seasoning per your need. If you don't like spicy fries, just reduce the amount of red chilli powder to suit your flavor buds. 

Prep time - 10 minutes
Cook time - 50 minutes 

Ingredients


1 Medium Jicama  
1 Tbsp olive oil/ vegetable oil
1/4 Tsp turmeric powder
1/2 Tsp chili powder or paprika
1/4 Tsp black pepper powder (optional)
1/4 Tsp cumin powder
1/2 Tsp black salt
1/2 Tsp salt (to taste)

1/2 Lemon

Salt for boiling
 

Instructions

First and foremost, start boiling water in a big stockpot (fill it up half way). 

Now start peeling Jicama's skin with a knife and be sure to remove the entire thick layered skin.

Evenly slice the Jicama. I sliced it into pieces about 1/4" thick. 

Add the sliced Jicama into the stockpot. Add some salt and boil them for about 25-35 minutes until they become tender.

While Jicama slices are boiling, preheat oven at 425°F if baking in oven. 

When fries become tender (see picture below), strain the water and transfer the boiled fries in a large mixing bowl. 

Add oil and all the dry ingredients (spices) in the bowl and coat the fries evenly with the seasoning. 

                             

For Oven - Now line baking tray with foil or parchment paper and lightly grease it with oil. Evenly spread the boiled and seasoned Jicama slices without crowding them. This would prevent them from becoming soft with steam. Bake for about 35-40 minutes until fries are golden brown or the desired texture is reached.

For Air fryer - Evenly spread the boiled and seasoned Jicama slices on the air fryer tray without crowding them. This would prevent them from becoming soft with steam. Air fry them for about 20 minutes at 425°F until the fries turn golden brown or desired texture is reached. 

Remove from oven and serve with your favorite dip (ketchup or chutney)! I highly recommend topping the crispy fries with dash of lemon juice for a little zesty twist. Enjoy these healthy fries without any guilt !

                                  

Avocado Spinach Paratha

Do you like Avocados? Do you like Spinach? If you answered no to either of the two, you are sure to change your mind after trying the recipe I am sharing today! I promise, you will start loving these two super greens after you try this healthy Avocado Spinach paratha (bread). If you answered yes, then you definitely want to try the recipe to fall in love with them again.These soft, melt-in-mouth parathas can be served with either a bowl of cool yogurt or warm soup of your choice. Treat upon these delicious Avocado Spinach paratha for your next meal for breakfast, brunch, lunch or dinner and you will be in for a surprise!

Avocados are one of my favorite fruits that turn into my meal at times when I am limiting my intake of carbs and calories. The creamy and soft avocados are easy to prepare and very fulfilling. Also, Avocados are an excellent source of Omega-2 fatty acids (fats that are good for our body), beta carotene, potassium and magnesium. 

On the other hand, spinach is exceptionally nutrient rich leafy vegetable packed with fiber, iron, calcium, vitamins C & K. Spinach is versatile and can be eaten raw in salads, cooked as curry or pureed for smoothie, soup or added in parathas to help sneak in some greens in your kids' diet. 

Here I have combined these two super nutrients to make some delightful parathas that can be enjoyed by adults and kids alike. My family loves these parathas. I always prepare enough of them to last for evening snack or next day breakfast. My kid just rolls up the paratha and eats it without any fuss.

Let's get started with the recipe...

Serves 4-6
Prepare time -20 minutes
Cook time - 20 minutes


Ingredients -




4 Cup Wheat flour
1 Big or 2 small Avocado
3 Cup Spinach
1 Green chili
1 Small piece of ginger
Water as needed
Salt per taste
1 Tsp red chili powder
1/2 Tsp turmeric powder
1/2 Tsp Cumin powder
1/2 Tsp sugar (optional)
2 Tbsp oil
Oil for frying Paratha


Instructions -

Peel and slice Avocado(s). Cut the stems of spinach and wash the leaves. Add them both to the blender along with green chili, ginger and some water. Puree the mixture, transfer it to a bowl and set aside. Make sure the puree is not too watery. It should have thick consistency like a smoothie. 

Now add wheat flour along with all the dry ingredients, oil and spinach-avocado puree to food processor to prepare a soft dough. You can also prepare dough by adding all the elements in a mixing bowl and kneading into a soft dough by hand. You may use a little bit of water to knead dough if necessary. Also, be sure to add the puree little by little while kneading dough.

Cover the dough and set it aside for 10-15 minutes. After that make about 10-12 equal balls from this dough.

Roll out about 8 inch diameter parathas on chakla or rolling board with rolling pin. Use some dry wheat flour to prevent the parathas from sticking on the board. 

              

Put Paratha on hot tawa/griddle, flip when bottom starts to cook and you see some brown spots.

               


Brush a little bit of oil or ghee on both side. Lightly press with flat spatula on both sides, paratha will puff up as it cooks completely.


                                              

Hot and yummy Avocado Spinach Parathas are ready to serve!. You could enjoy these warm Parathas with either some chilled yogurt or warm soup. Eat well!