To eat or not to eat!

“Dear Diet, things just aren’t going to work out between us. It’s not me, it’s you. You’re tasteless, boring & I can’t stop cheating on you”

Sounds familiar? , if it does then you probably are one of those people who are out to achieve an elusive goal. A goal of weight loss and fitness, but alas its path is paved with sugar, spice and everything so damn tasty. Sadly, this problem is more prominent in us as Indians, a whole nation full of people, who are hell bent to lead the evolutionary race of flavours. The constant bombardment of spices from a very young age has made it impossible for us to follow bland diets.

Ironically, diets play a major role in weight loss and as most dieticians say, it is 30% exercise and 70% diet when it comes to fitness and weight loss. This means, one needs to be conscious and mindful about what they eat for every meal. But does that equate to eating tasteless and boring food all the time while others enjoy tasty meals?

Not to worry! , I have a solution for you! Now you can enjoy your food even if you are on a weight loss diet. You can make your meals interesting and tasty by cooking in a healthy manner or by replacing the fatty ingredients of your favorite recipes with healthier options. Here are some options for you:

Breakfast

Morning blues are common when we have to give up on the paranthas and go for tasteless muesli cereal, but you can supplement your breakfast with a healthy shake that will keep you energized throughout the day and leave you feeling full for longer while simultaneously satisfying your taste buds. Try these amazingly tasty and surprisingly healthy smoothies I have found for you, so you can kick start your mornings!

Chocolate Raspberry Smoothie

SERVINGS: 1

½ cup skim or soy milk

¾ cup (80-calorie) vanilla yogurt

¼ cup chocolate chips (MUFA) [its Monounsaturated fat, the kind that’s good for your heart]

1 cup fresh raspberries

Handful of ice OR 1 cup frozen raspberries

COMBINE ingredients in a blender. Blend for 1 minute, transfer to a glass, and eat with a spoon.

Peanut Butter and Banana Smoothie

SERVINGS: 1

½ cup fat-free milk

½ cup fat-free plain yogurt

2 Tbsp. creamy natural unsalted peanut butter (MUFA)

¼ very ripe banana

1 Tbsp. honey

4 ice cubes

COMBINE ingredients in a blender. Process until smooth. Pour into a glass and serve.

Lemon-Orange Citrus Smoothie

SERVINGS: 1

1 c skim or soy milk

6 oz (80-calorie) lemon yogurt

1 med orange peeled, cleaned, and sliced into sections

Handful of ice

1 Tbsp flaxseed oil (MUFA)

COMBINE milk, yogurt, orange, and ice in a blender. Blend for 1 minute, transfer to a glass, and stir in flaxseed oil.

Lunch

This is the time of day where we are bravest, willing to sacrifice lunch and stay hungry for the cause, only to find ourselves gorging on samosas in the evening. Well that’s where it goes wrong. You know the answer? Eat! Yes a healthy lunch will help you ward off the hunger pangs towards evening that usually is the biggest source of excess calories considering evening snacks and junk food are the quick-mindless intake of food, most of us binge on.

If you are a non-vegetarian, you can opt for a healthy chicken stew, a healthy and tasty recipe I recommend by Sanjeev Kapoor:

A chicken stew is easy to cook at home and a healthy recipe for people who are on a weight loss diet.

Ingredients

• 1tbsp oil

• 1 tsp chopped garlic

• 2 – 3 fresh rosemary leaves

• ½ cup boneless chicken cubes

• 1 cup chicken stock

• ½ cup blanched broccoli

• ¼ cup chopped spinach leaves

• 4 – 5 pickled onions

• ½ tsp mustard sauce

• Salt to taste

For garnish

Parsley leaves as required

Preparation Time: 15 mins

Cooking Time: 25 mins

Method

• In a pan heat oil and add chopped garlic, fresh rosemary leaves, boneless chicken cubes and pour the chicken stock after which cover the pan and let it all simmer on the gas.

• Chop the blanched broccoli and add it to the pan along with chopped spinach leaves, pickled onions, mustard sauce and salt and mix well.

• Pour and serve the stew in a bowl garnishing it with parsley leaves.

• Healthy Chicken Stew is ready to eat.

Now as for the vegetarians out there, don’t sweat, you can try the Tarla Dalal’s delicious Chana Soya Masala

Both chana and soya chunks are extremely nutritious and have various health benefits. When combined in one dish, they make for a scrumptious meal, which not only keeps you full for a longer time but also is extremely healthy.

Soak soya nuggets in warm water for at least 20 minutes before using them in this spicy subzi.

Preparation Time: 30 mins

Cooking Time: 10 mins

Makes 4 servings

Ingredients

1 cup soaked kabuli chana (white chick peas)

1/2 cup soya chunks (nuggets) , soaked and drained

1/2 cup chopped onions

1 cup chopped tomatoes

1/2 tsp turmeric powder (haldi)

1/2 tsp cumin seeds (jeera)

1 tsp ginger-garlic (adrak-lehsun) paste

1 tsp red chilli powder

1 1/2 tsp coriander-cumin seeds powder

1 tsp garam masala powder

1 tsp dried fenugreek leaves (kasuri methi)

2 tsp oil

salt to taste

For The Garnish

1/4 cup chopped coriander (dhania)

1 green chilli , slit green chilli

Method

1. Combine the kabuli chana, soya nuggets with ¾ cup of water, turmeric powder and salt and pressure-cook it for 3 whistles. Remove from the flame, drain and discard the water. Keep the kabuli chana and soya nuggets aside.

2. Heat the oil in a non-stick pan, add the cumin seeds, when the seeds crackle add ginger-garlic paste and onions and sauté till they turn translucent.

3. Add chopped tomatoes, red chilli powder, coriander-cumin seed powder, garam masala powder, kasuri methi and ¼ cup of water and cook till the oil separates.

4. Add cooked kabuli chana, soya nuggets and salt and mix well. Simmer it for another 5 to 10 minutes.

5. Serve hot garnished with coriander and green chilli.

Here is the original recipe source: Chana soya masala by Tarla Dalal

Dinner

A light dinner is the perfect way to end the day and as far as light, healthy and tasty meals go a good nutritious salad is the clear winner. While going through Tarla Dalal’s website I found these salads that are both delicious and healthy!

Broccoli, Bean Sprouts and Green Peas Salad

A combination of antioxidant and fibre rich greens like broccoli and green peas with bean sprouts is an asset for weight-watchers. The sesame seeds add a unique taste to this salad.

Ingredients

1 cup blanched broccoli florets

1 cup bean sprouts

1/2 cup boiled green peas

salt to taste

1 tsp powdered sugar

1/4 tsp freshly ground black pepper (kalimirch)

1/2 tsp soy sauce

3/4 cup finely chopped spring onions (whites and greens)

To Be Mixed Together Into A Dressing

2 tsp olive oil

1/2 tbsp lemon juice

For The Garnish

2 tsp roasted sesame seeds (til)

Method

1. Combine all the ingredients for the salad in a bowl and toss well.

2. Add the dressing and toss well.

3. Serve immediately garnished with sesame seeds.

Recipe by Tarla Dalal.

Pasta Salad

(Add steamed chicken as N/V option)

Vegetables, pasta and salsa combine well in this salad, making it one of my favorites. Make the salsa well in advance and store it, and whip up this salad in a jiffy with blanched vegetables and pasta to please your guests. As an alternative to the penne pasta used, you are free to use any pasta of your choice; in fact, try mixed pasta for a colourful treat.

Ingredients

For the salsa dressing

1/2 cup finely chopped tomatoes

1 tsp sugar

1/2 tsp salt

1/2 tsp dried oregano

1 tbsp chopped coriander (dhania)

1/2 tsp chopped green chillies

Other ingredients

1/2 cup blanched french beans

1/2 cup baby corn, cut into roundels

1/2 cup blanched carrot cubes

1/2 cup cauliflower florets

1 cup boiled penne

1 tomato, deseeded and cut into cubes

salt to taste

Method

For the salsa dressing

Combine all the ingredients in a bowl and mix well while mashing continuously with the back of a spoon. Continue this for 4 to 5 minutes. Keep aside.

How to proceed

• Put all the ingredients, except the salt, in a vesselful of ice-cold water for half an hour.

• Drain, wrap in a muslin cloth and refrigerate till ready to serve.

•To serve, put all the ingredients in a bowl and sprinkle salt on top.

•Add the salsa dressing over it and toss well.

• Serve immediat0ely.

Recipe by Tarla Dalal

Skinny Caesar Salad

Ingredients

• Olive oil cooking spray

• 1 pound skinless, boneless chicken breast halves

• 1/3 spoon salt1/4 plus 1/8 teaspoon freshly ground black pepper, divided

• 1/2 cup silken soft tofu

• 2 tablespoons fresh lemon juice

• 1 tablespoon extra-virgin olive oil

• 1 1/2 teaspoons mustard

• 1 1/2 teaspoons red wine vinegar

• 1 teaspoon Worcestershire sauce

• 3/4 teaspoon minced garlic

• 1 tablespoon water

• 2 tablespoons grated and 1/4 cup shaved fresh Parmesan cheese

• 8 cups lettuce cut crosswise into 2-inch strips

• 1 1/4 cups fat-free croutons

Preparation

• Heat grill pan to medium-high. Mist chicken breasts with olive oil spray, and season with 1/4 teaspoon each salt and pepper. Grill chicken until just cooked through, about 5–6 minutes per side. Place chicken on a cutting board and let rest about 5 minutes to allow juices to redistribute; cut into bite-size pieces.

• Mix next 8 ingredients and remaining salt and pepper in a blender until well-combined and creamy, scraping down blender sides, as necessary. Add 1 tablespoon water to thin. Stir in grated Parmesan.

• Toss lettuce, croutons, and dressing in a large bowl; divide among 4 plates. Arrange chicken over salads, sprinkling each evenly with shaved Parmesan.

These recipes will surely help you find that sweet spot between healthy and tasty that we so desperately crave.