Category Archives: American Food

Low Calorie sandwhich

Sandwiches are staple lunch food all over States.This low calorie sandwich is one of my favorites. Its quick,easy and so loaded with fresh veggies -every one will love it. You may use variety of produce, spices and sauces. So. one can enjoy it all year and any time.

Cooking Time:  10 Minutes
Cooking Level:  Very Easy

AO = Anti-Oxidant, 

DF = Dairy Free

HF = High Fiber, J = Jain
LS = Low Sugar

1.Multi grain Thins
2. Avacado, Onion, Tomato, Cucumber, Lettuce
3.Cilantro Chutney
4. Pesto sauce

1. Take 2 multigrain thins toasted
2. Spread thin layer of butter or cream cheese or sun dried red pepper hummus or pepper jack cheese or pesto sauce or cilantro chutney
3. Add two or three lettuce leaves, tomato slices and avocado slices.
4. You may sprinkle with sandwich masala or salt/pepper

Tips: you can vary the sandwich with use of sprouts, different spreads and vegetables


Arnold 12-oz. Multi-grain Sandwich Thins

Finger Sandwich

Finger Sandwich

Recently, I had party and came up with the idea of finger sandwiches. It was big hit among adults and children. It is very easy, simple, and fun to make!!

Cooking Level: Very Easy
Cooking Time: 20 Minutes

1. Regular white soft bread
2. Cream cheese- pineapple or plain
3. Chutney- Cilantro chutney or Pesto sauce


1. Cut the edges of the bread.
2. Spread with cream cheese on the bread at room temperature.
3. Cut diagonally into 4 triangle pieces
4. You may use even number of bread slices with cream cheese and pesto sauce/ cilantro chutney
5. Spread pesto sauce or cilantro chutney on the bread
6. Cut diagonally into 4 triangle pieces
7. You can arrange the slices in color sequence as you like!!

Tips: For variations white  bread can be substituted with wheat bread. Nutella can be substituted for cream cheese.  Please watch our blog for recipes on red chutney and Pesto sauce.

Beet Salad

It is time to expand your palate! Beets are a  wonderful source of iron, it has been shown to be an immunity booster and guard against cancer.
This beet salad is very simple to make and fun to eat.  The crimson color of beets and red onions looks so pretty on the table. The crunch and sweetness of gives a zest to a meal having your family to eat veggies happily.

Cooking Level: Very Easy
Cooking Time: 10 Minutes


1. One small piece of cucumber
2. One boiled medium size beet
3. One red onion
4. Sea salt
5. Lemon juice
6. 1/4 tsp of roasted cumin seeds powder
7. Chopped cilantro to garnish
8. Carrot


1. Chop cucumber, beets and onion in julienne cut
2. Sprinkle sea salt, lemon juice and cumin powder.
3. Mix all the ingredients and put in the refrigerator for at-least 20 minutes before you serve

Tips: Roast cumin seeds in a pan on medium heat for 3-4 minutes. Let it cool down. grind the seeds in the grinder. This powder should be good for 6-7 months if stored in a airtight jar. Can be used for other recipes such as salads, yogurts and dahi wada.

Rice Krispies Treats @ home

Me and my kids enjoy eating rice krispies. I was wondering the other day to make rice krispies at home without using marshmallows. Here is the fun and easy recipe for the rice krispies at home using available ingredients.

Cooking level: Very easy
Cooking time: 10 minutes


7 cups of rice krispies

2 cups of oats

few Reese pieces

8 oz creamy almond butter

1/2 cup of dried cranberries

1/2 cup of dark raisins

2 cups of brown sugar

1 1/2 cup of shredded coconut

2 cups of roasted peanuts/ almonds

4 tbsp butter

16 oz fluid light corn syrup with real vanilla or you may use agave nectar for corn syrup


1. In a sauce pan and low heat  , add butter, creamy almond butter.

2. Add, corn syrup and brown sugar mix well.

3. When it liquefies, add the other ingredients to the mixture.

4. Add rice krispies and  mix real well.

5. In a 9 x 12 baking pan, spray with cooking oil and put all the mixture in the pan with spatula to flatten it    and let it cool down for 30- 45 minutes

6. Now you may cut into desired pieces

Ginger Beer/Ale -Non Alcholic

Ready to Serve Ginger Beer

Ginger beer is ginger ale’s sinister cousin: much more ginger and a little less sweet, but still  it is non-alcoholic. It can be made easily at home with simple ingredients and materials.
This is my first try and I am pleased with the results. For more information about please click on the link Ginger

1/2 kg of roughly chopped ginger
2.5 cups of sugar or I tried 1/4 cup agave nectar and 10 individual packets of stevia in the raw and a one cup of regular cane sugar
10 cups of water
juice of 2 lemons equals 3/4 cup lemon juice
1/4 tsp of yeast
1.Mix sugar, ginger, and 4 cups water in saucepan. Bring to boil, stirring to dissolve sugar, stevia and agave nectar. Remove from heat, cover, and let stand 1 hour to steep.
2. Strain syrup through strainer and funnel into 2-liter soda bottle. Add lime juice. Fill with cold water to within 2 inches of top. Cap and cool in refrigerator or ice bath until about 65°F.
3. Add 1/4 teaspoon dry active or champagne yeast. 

4. Transfer all the contents in a bottle (except glass). Cap bottle and let stand at room temperature for about 2 days, checking bottle pressure intermittently by squeezing it or releasing the cap slightly and briefly. You can save the leftover ginger for other dishes. 

5. When ginger beer has achieved desired carbonation level, refrigerate. Please try ginger beer at home and leave your valuable suggestions or comments. Enjoy!
I would like to serve my ginger beer in a tulip beer glass ,the shape locks in carbonation so you can watch more bubbles float up the beautiful tall glass.

Sweet Potato Fries

Sweet Potato is one of the best sources of beta carotene in a form of vitamin A. It is very low in calories. There is no saturated fat or cholesterol making it an ideal diet food. Sweet potato has Vitamin C, B6, Manganese, Copper, Potassium, Iron, Calcium, and Fiber.

AO = Antioxidan tDF = Dairy Free GF = Gluten Free HF = High Fiber LS = Low Sugar V= Vegan

Cooking Level: Easy
Preparation Time: 20 Minutes
Baking Time: 20-30 Minutes
Sweet Potatoes
Crushed Garlic
Salt to taste
Fresh Parsley
Oil Spray
1. Wash and cut the sweet potatoes in Julienne style.
2. Spread it all the over the baking sheet
3. Preheat the oven at 200 degrees
4. Spray with cooking oil spray
5. let it bake for 20-30 minutes until they turn crispy
6. Sprinkle with salt, crushed garlic and parsley. 
I would like to thank Mayank for passing this recipe to me and his consent to post it on my blog.  Please try this recipe before you crave for french fries or pick a bag of chips. Please feel free to give your valuable comments and suggestions on this recipe. 

Healthy Fruit and Vegetable Smoothie/ Juice

Yum Yum Smoothie

It turns out you a really can eat your way to better health. A smoothie for breakfast helps you get hydrated at the start of the day, something soda and coffee won’t do. Since your body pulls water from many foods in order to stay hydrated, you won’t have to drink water when you’re sipping on a smoothie (especially a homemade one without the artificial sugar). Milk and yogurt are largely water, so if your smoothie is dairy-based  (dairy is optional), you’ll quench your thirst. This is especially handy if you only have one cup holder on your commute. In hot weather, add a few ice cubes to the blender for extra water.
I personally love juice mixed with vegetables and fruits.


Cooking level: very easy

Preparation time: 5 minutes

AO = AntioxidantDF = Dairy FreeGF = Gluten FreeHF = High FiberHP = High ProteinV= VeganLS = Low Sugar

Servings 3 of 6 fluid oz


One cup of water
One stalk of celery
Two tbsp of crushed/chunk pineapples
One carrot
Two tbsp of pomegranate seeds
few red grapes
One tsp of chat masala or dash of sea salt and black pepper
Half gala apple
One tbsp of flax seeds optional ( i add for the Omega fatty acid in my diet) 
Ice cubes optional


Wash all the ingredients very thoroughly so all the debris  is gone and cut into pieces. No need to take the peel off.Add all the ingredients  in a blender to blend till  its smooth. I shall highly  recommend the “Vitamix” blender for smoothies  it blends very evenly and it blends fiber into juice very finely. However, one can use any other blender available at home. Also, you can filter the juice  threw sieve if you don’t like the too much fiber. I prefer to leave fiber in my juice. Good for you. Cheers!

Vitamix Blender

Mini Cherry Cobblers

Mini cherry cobblers are always a big hit at parties. This recipe is very easy to make; it’s quick and satisfying.

Prep time: 5 minutes
Mini Cherry Cobblers

Bake time: 14-18 minutes

Serves:  five 

Level: very easy recipe

One 21 ounce can cherry pie filling
One tbsp melted butter
Two tsp cane sugar
Two tsp brown sugar 
1/8 tsp ground cinnamon
One 4.5 ounce can of refrigerated buttermilk biscuits, separated as five pieces


  1.  Divide the pie filling among five ungreased 6-oz ramekins or custard cups. .
  2. Top each custard cup with a biscuit and brush with butter.
  3. Combine sugar and cinnamon then sprinkle over the biscuits.
  4.  Preheat the oven to 375 degree and let it bake for  for 14-16 minutes. Make sure the biscuits are brown – that’s how you know they’re done.
  5. Now, Garnish  with cherries or vanilla ice cream.
I  always look for quick and simple desserts recipe. These mini cherry cobblers are easy to make, and everyone will love them.  I would recommend to use  Roland wild swedish lingonberries  instead of regular cherry pie fillings.


Spaghetti squash

There are many different types of squash, some of which are common, and some are harder to find. Spaghetti squash is a little harder to find than some other types of squash. .I have never seen this squash in the supermarket. spaghetti squash has a mild flavor and when combined with some simple ingredients, it’s extremely tasty. This squash can be hard to find, but I was lucky enough to have a neighbor who grows it; she gave me some.

Prep time: 5 minutes
Spaghetti Squash

Bake time: 20-30 minutes
Serves:  2-3

Level: very easy recipe
Recipe type: AO = Antioxidant ,
DF = Dairy Free,
GF = Gluten Free,
HF = High Fiber, 
 J = Jain,
 LS = Low Sugar
 V Vegan
Ingredients: one spaghetti squash

sea salt and cracked pepper to taste or cinnamon and sugar

Directions: cut the squash into 2 pieces. Apply oil all over the squash so it cooks evenly. 

Once it cooks take a fork and peel the squash – it will break apart into spaghetti strands. 
Garnish with salt,pepper and lemon.
or Sprinkle with cinnamon and sugar for a unique great taste. 
Enjoy the goodness of fresh flavourful food naturally.

Tips:  Cut into 4 pieces to make it easy to bake in a toaster oven. Try  Indian spices like curry masala for a different flavor.
I would be very happy to learn different squash recipes from my readers. Please feel free to comment.

Guest Chef Mintu’s Zucchini Bread

This week we’ve got something special for you. Guest chef Mintu Shah passed on this great recipe for zucchini bread.

Zucchini Bread
Prep time: 15 minutes
Bake time: 60 minutes
Level: easy
  • 2 cups sugar
  • 3/4 cup vegetable oil
  • 3 cups flour, sifted (I used 2 cups wheat bread flour and 1 cup all purpose)
  • 2 cups zucchini ( shredded or tossed lightly through blender..chopped VERY small. I shredded mine)
  • 2 1/4 teaspoons vanilla
  • 3/4 cup low-fat vanilla yogurt (I used a cup of Trader Joes Vanilla Greek yogurt)
  • 1 1/2 teaspoons baking powder
  • 1 teaspoon baking soda
  • 1 teaspoon salt
  • 2 1/4 teaspoons cinnamon 
  • 3/4 teaspoon nutmeg
  1. Preheat oven to 350 degrees, and grease ONLY the bottoms of two loaf pans.
  2. Measure yogurt into a medium sized mixing bowl.
  3. Add sugar and blend until creamy and slightly thick approx 2-3 minutes.
  4. Add oil and blend through.
  5. Add zucchini and vanilla and stir until mixed through. (I added chocolate chips to my batch at this step- about 1/2 bag)
  6. Sift flour in a medium bowl and add cinnamon, nutmeg, baking powder & soda, and salt to it.
  7. Add dry ingredients to wet ingredients a little at a time.
  8. Mix slowly with whisk.
  9. Fold ingredients into each other just until nicely combined.
  10. Pour’batter’ into loaf pans, and put into oven.
  11. Bake for 1 hour (60 minutes) and check to see if it is done (knife poked through center should come clean when done).
  12. If it is not done, continue to bake for additional time. 
  13. It could take between an hour and an hour and a half to bake completely. (Mine took about this long to bake)
  14. ENJOY

If you want to make this recipe vegan, substitute apple sauce for the yogurt.