Category Archives: Low Glycemic Recipes

Cauliflower, potatoes, peas Curry/ subji

Quick and Easy vegan Cauliflower, potatoes Curry/Subji

This  Indian traditional  recipe is full of fiber and infused with cumin, turmeric and chili flavors.

Ingredients: 

  • 2 cup washed and cut cauliflower florets small
  • 1 cup washed and cut potatoes cubes
  • 1/2 cup frozen peas thawed
  • 1/2 cup washed and cut tomatoes
  • salt to taste
  • 2 tsp vegetable oil
  • 1 tsp mustard seeds
  • 1 tsp cumin seeds
  • 1/4 tsp turmeric
  • 1 tsp coriander powder
  • 1 tsp cumin powder
  • 1 tsp garam masala optional
  • 2 pc cinnamon sticks optional
  • 2-3 cloves optional
  • cilantro to garnish
cauliflower,peas and potatoes in a wok
  • How to prepare
    1. In a microwave boil cut cubed potatoes for 2-3 minutes with little water. Set aside.
    2. In a wok on medium heat  add oil.  Add cinnamon sticks,cloves, mustard  and cumin seeds.
    3. Once it sizzles add cauliflower and stir.
    4. Drain water, add potatoes, peas and stir gently upside down.
    5. Add salt, turmeric, chili flakes , coriander and cumin powder.  If you prefer more heat sprinkle garam masala sparingly. Stir  gently making sure spice and vegetables blends evenly.  Cover and let it simmer for 2-3 minutes.
    6. Add tomatoes or fold in tomatoes,
    7. Add cut tomatoes stir and cover. Let it simmer for 3-4 minutes.
    8. Garnish with cilantro. Serve with rice various dals or rotis.

Enjoy the flavor! How did you like the dish let me know in your comments!

Vegan Cole Slaw

Vegan Cole slaw

cabbage,bell pepper

Vegan Cole Slaw

 RAW FOOD:  INDIAN COLE SLAW

Cabbage is one of the healthiest vegetables. It is full of vitamins and anti oxidants.

This is a simple quick recipe of cabbage you will sure to love.

Ingredients:

1/4 small head of green cabbage

1 fresh green Serrano chiles, seeded

1/4 large red bell pepper, stemmed, seeded and cut into thin strips

1 tbsp of dry peanuts crushed

2 tbsp of fresh cilantro chopped finely

1 tsp sea salt

1 tsp lime juice

2 tbsp canola oil

1 tsp mustard seeds

1/4 tsp turmeric

cabbage, cilantro, bell pepper

 

 How to prepare:

1. Place the half cabbage on cutting board. Remove the core and tough rib from the cabbage.

2. Slice as thin as possible and place it in a large bowl.

3. Slice the chiles and red bell pepper into thin strips.

4. Add them into a bowl.

5. Add salt, lime juice, cilantro and ground peanuts powder.

 

6. Heat the oil in a small skillet over medium high heat. Add mustard seeds and let it pop about 30 seconds.

7. Remove the skillet from heat and add turmeric.

 

 

8. Pour the heated oil over the mixture of cabbage. It is a good idea to wipe clean the oil from skillet with little cabbage shreds.

9. Mix the cabbage evenly so it coats every shred with mustard and oil.

This Nutty, citrus flavor slaw is ideal as salad course or as an accompaniment to traditional meal.

Tips;

Carrots, red cabbage can be added at any time.

Have you tried any other way Cabbage salad , let me know in your comments!

 

No Carb Zucchini Pasta

Zucchini Pasta

Zucchini pasta is a gluten free, vegan pasta. It’s great for kids who are picky eaters.  Zucchini has lots of vitamins. It is low in calories and contains no saturated fats. This makes it ideal for people who are watching their weight.
I’ve tried zucchini pasta with different sauces and ingredients and every time it tastes great. My favorite one is the pesto sauce recipe is below.

Prep time : Ten minutes
Cook time : Five minutes

Mandoline peeler

Ingredients:

  • 2 Fresh Zucchini
  • 2 Tbsp Pesto sauce
  • 1/2 Tsp Salt
  • 1/2 Tsp Pepper
  • 2 Tbsp Black beans from can (rinsed and drained)
  •  Mandoline peeler to make ribbons of pasta
  • 2 Tbsp Sunflower seeds
  • 5 Cherry Tomatoes

 How To Prepare:

 1. Wash and clean fresh zucchini. Cut both the ends off.

2. To make Zucchini pasta, use a spiral mandoline to transform the zucchini into delicate thin ribbons.

Thin Ribbons

3. No need to cook zucchini in the oven. Squeeze out excess water with a cheesecloth.
4. In a wok on medium heat, add olive oil, lemon juice, and fresh basil. Sprinkle with salt and pepper.
5. Add pesto sauce, black beans and Saute’ for a couple of minutes.
6. Garnish with sunflower seeds for the crunch.

Zucchini pasta is low in calories and fat. If you’re watching your weight, you can not top that!

Yummy Low carb Pasta

How did your pasta turn out? Let me know in your comments!
Try carb free gluten free my Spaghetti Squash pasta recipe!

Ancient Butternut Squash Recipe from my Home Town

Recently my neighbor gave me a fresh butternut squash from her vegetable garden. I have some fresh ridge gourd from my home garden. Suddenly it reminded me a traditional recipe from my home town Patan, from state of Gujarat, India. 
Here, today I have old version of a quick recipe of stir fry Ridge Gourd and Butternut squash in new environment. It is healthy quick and best part of it can be substituted for any other vegetables.

 My Home Town 

Butternut Squash and Ridge Gourd

Prep Time: 10 Minutes
Cooking time: 10 Minutes
Serves: Five
cooking level very easy
Gluten free, Jain ,Vegan 


Ingredients:

  • 2 cups chopped butternut squash
  • 2 cups chopped ridge gourd
  • 1/2 tsp of salt
  • 1/4 tsp of chili
  • 2 tsp coriander/cumin powder
  • 2 tsp of olive oil
  • 1/4 tsp turmeric
  • pinch of astofedia
  • 1 tsp of lemon juice
Cut Pieces of Ridge Gourd and Butternut Squash

How to Make:

  1. On a medium heat in a wok add two spoon of oil.
  2. Add a pinch of astofedia and add ridge gourd and squash.
  3. Stir fry all the vegetables gently. Add salt, chili, tuermeric and coriander/cumin powder. Add lemon juice.
  4. Saute’ the vegetables. Cover and let it cook. Stirring them occasionally. It will take 4-5 mintues.

Congratulations, you just made a delicious stir fry vegetable dish loaded with vitamins!

BONUS: For variation peas can be added. Enjoy 🙂

Ridge gourd and butternut squash stir fry

    Have you tried recently any different squash recipes? Let me know in the comments below!

    Butternut Squash Soup

    Fresh Butternut Squash Soup

    I strongly believe in using fresh and seasonal produce. Butternut squash is in season right now at tastes amazingly fresh. This is an easy and fun recipe. 
    • Serves: Four
    • Preparation time: 30 minutes
    • cooking level is very easy
    • Vegan and Gluten free

    Ingredients:

    • 1 Butternut Squash Peeled, Seeded, Chopped
    • 1 Tart Green Apple, Chopped
    • 1 Onion Chopped
    • 1 Celery Rib Chopped
    • 1 Carrot Chopped 
    • 2 Tbsp of Olive Oil
    • 1 Chopped Serrano Pepper
    • 1 Small Piece of Ginger, Chopped
    • 4 Cups of Water or Vegetable Broth
    • Few Thyme leaves
    • Pinch of Nutmeg 
    • Pumpkin Seeds to Garnish
    • Salt

    Preparations:

    1. On a medium high heat in a sauce pan add two tbsp of olive oil. Saute onion, celery, carrots for 3-4 minutes.
    2. Add butternut squash, apple chunks and saute for  few minutes.
    3. Add four cups of water or vegetable broth and bring to a boil.
    4. Add salt, ginger and pepper. Let it simmer for 20 minutes.

    Puree the mixture

    5. Using a hand blender, puree the mixture to a smooth consistency. Be careful, it will be hot!
    6. Garnish with roasted pumpkin seeds. Thyme leaves and/or  my favorite sprinkle with nutmeg. (Candid walnuts is another great option if you don’t have pumpkin seeds)

     Butternut squash soup with roasted pumpkin seeds

    Bonus Tip: For busy folks, buy pre-cut butternut squash at your local grocery store.

    Gluten Free Vegan Squash Spaghetti

     Vegan – Gluten Free Squash Spaghetti

    Summer will be over before we know it! But, thankfully for our taste buds, autumn bring lots of vegetables. Our garden and supermarkets overflow with varieties of squash. Cooking with squash is something you may fall in love with! I know I did – I’ve tried for the first time spaghetti squash. This squash is an oblong seed-bearing variety of winter squash. The fruit can be ivory to orange in color. It has large seeds.
    Prep time:25 minutes
    cooking time: 10 minutes
    Perfectly Vegan and Gluten-free pasta
    Ingredients:
      • 1 medium Spaghetti squash
      • 1 small onion chopped
      • 1 carrot chopped
      • 1 rib celery chopped
      • 2 tbsp red bell pepper chopped
      • 2 tbsp green bell pepper chopped
      • 2 tbsp chopped tomato
      • 2 tbsp pesto sauce
      • 2 tbsp oil
      • Salt and pepper to taste
      • A few capers

    Ingredients

    How to prepare:

    1. Cut the squash into four pieces.

    2. Take the seeds and membrane out of squash.

     Squash cut into four pieces

    3. Bake the squash in the oven for 20 minutes at the temperature of 200 degrees.
    4. With the help of a fork, scoop the spaghetti out. It comes out naturally in delicate ribbons.

     Baked squash comes out easily as ribbon

    5. In a wok on a medium-high heat, add oil.
    6. Add onions, bell peppers, carrots, celery, capers salt, pepper, and pesto sauce.

    Stir fry

    7. Stir-fry all the ingredients gently for 3-4 minutes.
    8. Fold in the spaghetti with vegetables. Stir-fry for 3-4 minutes more till it is properly mixed.

    Squash Spaghetti

    Spaghetti squash is easy to fix – a nutritious, delicious dinner-time dish!

    Oven Baked Cauliflower

    Usually I make cauliflower with little oil and curry powder. But, recently I made with little effort using oil and spices and roast it in the oven.  It turned out delicious and yummy!

    Preparation Time:10 minutes

    Cooking Level: Very Easy

    RECIPE TYPES:
    AO = Anti-Oxidant
    DF = Dairy Free
    GF = Gluten Free
    HF = High Fiber
    LS = Low Sugar
    V = Vegan
    •  Ingredients:
      Cauliflower washed and cut length wise
      Salt to taste
      Black pepper
      Thyme fresh or dried
      Basil leaves fresh or dried
      1tsp of giardiniera marinated pepper mix mild flavor(optional).

    How to prepare:

    1. Wash and cut cauliflower lengthwise as in picture.

    2.In a mixing bowl. Add cut cauliflower, spray olive oil, add
    salt, pepper, thyme and basil.

    3.As shown in picture spread it on cooking sheet notice how it is full flower like mini trees.

    4.Roast on 400 degrees for say 15-20 minutes till it is shrunk in size. See in picture mini trees look little small.

    4. Take it out in a bowl. Mix with giardiniera this is totally optional or to taste.

    Enjoy! This the best way to get your one of the five servings of veggies!
    Try it with fresh healthy Broccoli as well.

    Cool Cucumber Raita

    Cucumber Raitha

           Raita is a healthy compliment to any meal.  A typical meal is not complete without raita.  Raita is made of yogurt combined with different vegetables and/or fruits. The combination of Yogurts’ probiotics and  fresh cucumber with vitamins has a soothing affect on the digestive system against the highly seasoned foods. Variations can be made by substituting fruits and other vegetables.

    Cooking  Time: 15 Minutes
    Cooking Level: Very Easy
    Servings: 4

    AO = Anti-Oxidant

    GF = Gluten Free, 

    HF = High Fiber, 

    HP = High Protein

    J = Jain, LS = Low Sugar

    Ingredients:

    1. Three cups of plain yogurt (home made or bought in stores)

    2. Garden Cucumbers
    3. Green Chili Chopped
    4. 1/4 teaspoon salt to taste
    5. 1/2 teaspoon of sugar
    6. Garnish: chopped cilantro, Crushed mustard seeds, roasted crushed cumin seeds

    Preparation:

    1. In a bowl, whip yogurt with a whisk
    2. Grate Cucumbers. Drain excess water
    3. Roast cumin seeds and crush them with a mortar and pestle
    4. Crush mustard seeds with mortar and pestle
    5. Mix all the ingredients
    6. Garnish with cilantro
    7. Keep in refrigerator. Serve with your favorite food
    Enjoy with any meal. Can be used as  salad dressing. Check our recipes for tomato and onion raitha

    Nutrition Facts are for Entire Recipe.
    Divide by 4 for Single Serving.

    Health benefits of Cucumber

    • It is one of the very low calories vegetable; provides just 15 calories per 100 g. It contains no saturated fats or cholesterol. Cucumber peel is a good source of dietary fiber that helps reduce constipation, and offers some protection against colon cancers by eliminating toxic compounds from the gut.
    • It is a very good source of potassium, an important intracellular electrolyte. Potassium is a heart friendly electrolyte; helps reduce blood pressure and heart rates by countering effects of sodium.
    • It contains unique anti-oxidants in good ratios such as ß-carotene and α-carotene, vitamin-C, vitamin-A, zea-xanthin and lutein. These compounds help act as protective scavengers against oxygen-derived free radicals and reactive oxygen species (ROS) that play a role in aging and various disease processes.
    • Cucumbers have mild diuretic property probably due to their high water and potassium content, which helps in checking weight gain and high blood pressure.
    • They are surprisingly have high amount of vitamin K, provides about 17 µg of this vitamin per 100 g. Vitamin-K has been found to have potential role in bone strength by promoting osteotrophic (bone mass building) activity. It also has established role in the treatment of Alzheimer’s disease patients by limiting neuronal damage in their brain.

      Let me know what you think by leaving a comment! I love to hear from my readers!

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    Bitter melon karela fritters


    Karela- Bitter melon is a vegetable one should know for sure.
    you will love it or hate it. Relationship with this unique vegetable is either or.  Karela is widely known in India and China. This is a fruit of a subtropical vine in India, it looks like Zucchini with bumps. It is very bitter in taste and with proper preparation one can love to acquire the taste of it. Most of the time it is thinly sliced and fried with some spices to it. It is amazing to know the fruit contains a polypeptide called gurmarin that suppresses the body’s neural response to sweet stimulant.  that means after consuming karela sweet buds can be satisfied very easily in one helping of dessert. As i grew up in India, we tend to use each and every part of vegetable. I am sharing a good old  recipe which I learnt from my  mother.  I hope you will enjoy it!!

    Serves four
    Preparation time 45 Minutes
    Cooking level: Medium

    Ingredients:
    6 Bitter melon  washed and dried
    Peel the skin of the bitter melon  at least one and 1/2 cup
    Ginger and chilli paste
    1/4 tsp of turmeric
    1/4 tsp red chilli
    1 tsp each coriander and cumin powder
    2 tbsp of whole wheat flour 
    3 tbsp of besan or chickpea flour
    1 tsp of sugar
    1 tsp of lemon juice
    1 tsp oil to add
    3-4 tbsp of oil to fry
    salt to taste
    How to make:
    Peel the skin of the bitter melon
    Add salt to peeled skin of the bitter melon. set aside for half an hour.
    Squeeze excess water out of peeled skin of bitter melon
    Now add all the spices, wheat flour, besan flour,sugar,  lemon juice and one tsp of oil to the peeled skin of bitter melon.
    Mix well making a  dough and later oblong shape called muthia as shown in the picture below. 
    In a medium saucepan pan,  heat the oil on a medium high heat.
    Fry all the muthias slowly stirring upside down.
    Enjoy it with chutneys or sauces. 
    Tips:  Taking the water out of bitter melon peels reduces its bitterness.
    Always serve warm ,when it is warm it has more flavor and less bitter in taste.

    Peeling Procedure
    Bitter Melon

    Muthais



    Bitter Melon Fritters





    Red bell pepper

    Autumn is here!!  I love to see fall colors all over my neighborhood.  I love going to farmers market this time of year. I love picking up a basket full of red,green and yellow peppers which which range from hot to very hot to taste.Bell peppers are very versatile and can be used in different ways.  Here is  a quick very easy recipe. If you want treat for your taste buds with peppers. 
    Preparation Time: 5 minutes.

    Cooking Level :  Very Easy

                                                                                                                         

    Red bell pepper

    AO = Antioxidant

    DF = Dairy Free

    GF = Gluten Free

    HF = High Fiber

    HP = High Protein

    J = Jain

    LS = Low Sugar
    V= Vegan

    Ingredients:
    2 Red bell pepper chopped without the core
    1/4 tsp turmeric
    1 tsp Coriander powder
    1 tsp Cumin powder
    1/4 tsp Chili powder
    1/4 tsp Ajwain seeds or Thyme optional
    1 tsp  Oil of your choice
    1 tsp dry mango powder aka Amchur Powder or lemon juice to taste
    Salt to taste
    Preparation: 
    1. In a wok add oil on medium heat.
    2. Add bell peppers and stir fry
    3. Add all the spices.
    3.Let it sizzle for two minutes ,cover and turn off the heat.

    Ready to serve with Roti,  rice or use it as condiment. Other favourite recipes are Tomato and red bell Pepper soupThai curry, and Vegetable lasagna. Red bell pepper has a unique flavor and sweetness. One can use any pepper but the red one has a unique taste to it. Enjoy!!