Category Archives: Soups, Salads and Sandwiches

Spring Salad

Fresh Spring Salad

Spring is the season when fresh fruits are in abundance, and so it is with my great pleasure that I share my favorite spring salad..A meal is not fulfilling without it. Recently I made a salad with romaine lettuce. This recipe is a simple recipe of just five ingredients.


  • Fresh washed and cut strawberries
  • Fresh pears, washed and cubed
  • Crushed almonds
  • Romaine lettuce
  • Italian vinaigrette dressing

Mix all of these together and toss a dash of the dressing and enjoy!

Fresh Fruit Salad

Fruit Salad

Spring is in the air. The weather has never been this perfect.  It reminds me of fresh fruit salad. This recipe is quick, easy and delicious to enjoy.  Even fussy fruit eaters will also happily enjoy it. This fruit salad is refreshingly fresh and healthy, too.

All you need is fresh fruit, the milk of your choice, sugar and custard powder.


2    Bananas, cut into small cubes
1    Can Orange Segments or 1 Cup Sliced Orange
Few Fresh Strawberries washed and cut into quarters
Green & Red Grapes cut in half
Few Blueberries, washed
1    Medium Apple cut into small cubes
1    Red Pear cut into small cubes
4    Cups Milk, your choice, boiled & cool or just cold milk, your choice or 2 % milk
2    Tsp Custard Powder
4    Tsp Sugar or to your taste
Few Almonds, Raisins or dried Cranberries and Pomegranate seeds (optional)


  1. Boil 4 cups of milk and let it cool.
  2. In a  small bowl, take the custard powder and add sugar and 1/2 cup of milk. 
  3. Mix well and then add into the boiled milk while stirring continuously.
  4. Let the milk cool down.
  5. Add all of the chopped fruits. 
  6. Cut bananas into small cubes like the apple and pear. 
  7. Add all of the ingredients.
  8. Refrigerate it. 
  9. Enjoy as a dessert or as a snack any time.

Serving Size is 1/20 of Entire Recipe.

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Potential Health Benefits of Eating Fruit

  • Potential for weight control
  • More energy for exercising
  • Reduced risk of cardiovascular diseases
  • Reduced risk of developing cancers
  • Lower blood pressure
  • Potential to lower cholesterol
  • Reduced risk of developing type 2 diabetes
  • Potential to slow down age process

Tomato & Red Pepper Soup

This healthy, fulfilling and hearty soup is my favorite. Sometimes I even add squash or winter melon. For For an Indian touch, I fry cumin seeds in 1tsp of oil and garnish it.  Read below for the Health Benefits of Red Peppers and Enjoy!

Preparation Time: 20 Minutes
Serves: 4


1 or 2 Carrots
1 Red Pepper
4-5 Medium Tomatoes
1 Small Ginger piece
Salt to Taste
1 Tsp Sugar
1 Tsp Cumin Seeds
Fresh Basil, optional


  1. Wash all of the vegetables and cut them into pieces. 
  2. In a pan, cover the vegetables with water.
  3. Add in all of the ingredients. 
  4. Bring to a boil on high heat.
  5. Cover the pan and lower the heat to very low. 
  6. Let it cook for 20 Minutes or until the carrot is tender.
  7. Let it cool down and blend with hand blender until it liquifies.
  8. If you want a smooth texture, run it through a sieve.
  9. Garnish with parsley, cilantro and cracked black pepper.
Nutrition Facts are for Entire Recipe.
Let me know what you think by leaving a comment below! I love to hear from my readers!

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Health Benefits of Red Peppers


  • Red peppers aren’t just tantalizing for your taste buds, these colorful peppers are a rich source of anti-carcinogenic carotenoid called lycopene that is believed to work against prostate cancer as well as cancer of the bladder, cervix and pancreas. Beta-cryptoxanthin, another carotenoid in red peppers is being held as a potential source of fighting against lung cancer.
  • Did you know that eating red peppers actually helps in losing weight? Red peppers contain substances that are believed to increase body’s heat production and oxygen consumption after eating that assists in burning calories and losing weight.
  • Red peppers are an excellent source of essential vitamins such as vitamin A & E. Vitamin A  is known to be good for vision, bone growth, immune function, cell function and skin health. Vitamin E helps prevent cell damage, cancer and heart disease.
  • Red pepper is also a rich source of vitamin C that helps strengthen your immune system. This is important in preventing infections as well as some cancers. It also helps increase iron absorption by your body.  High antioxidant levels contained in red pepper is known to lower the risk of heart disease.
  • Red bell pepper has 3g fiber, which helps to prevent colon and aids in digestive health, heart health and diabetes.
  • Red peppers also contain vitamin B6 that helps in brain functioning and aids the body to convert protein into energy. It is also a rich source of Vitamin B that aids in healthy metabolism, immune function, and cell growth and may help relieve symptoms caused by stress, depression and heart disease.
  • Red pepper contains Folate aids that is vital for brain health and fights heart disease. It is also necessary for blood cell formation, growth and prevention of liver disease. It is also believed to play a huge part in preventing birth defects.
  • Red pepper is an excellent source of potassium that aids in proper electrolytic functions and keeps the brain, heart, kidney and muscle tissues in good condition. It also reduces the risk of stroke and softens the effects of salt on blood pressure.

Jumbo Garden Potatoes with Broccoli

Photo courtesy of Healthy Meals in Minutes

Here’s a delicious way to get both your starch and your vegetables in one!

Cooking Difficulty Level: Medium
Cooking Preparation Time: 1 hour & 30-45 minutes
Serves: 4


2    Large Potatoes
1    Cup Broccoli
1/4 Cup Nonfat Sour Cream
2    TBsp Green Onions, chopped
1    Clove Garlic, minced or pressed
1/4 Tsp Salt
1/4 Tsp White Pepper

How to Prepare: 

  1. Preheat oven to 425º.
  2. Wash and prick potatoes several times with a fork.
  3. Bake until tender, about 1 hour. 
  4. While potatoes are baking, bring 2 inches of water to a boil in a saucepan.
  5. Please a steamer basket in the saucepan.
  6. Add broccoli, cover and cook for 6 minutes.
  7. When potatoes are done, take them out and let them cool about 15 minutes, while leaving oven on.
  8. When cool, slice potatoes in half lengthwise.
  9. Use a spoon to scoop out the potato into a bowl while saving the skins.
  10. Use a blender or food processor to mix the potato, cooked broccoli, sour cream, green onion, garlic, salt and pepper. 
  11. Blend until smooth.
  12. Spoon the stuffing evenly into each potato shell.
  13. Place stuffed potatoes on a baking sheet and bake until heated through, about 10-15 minutes.
  14. Serve!
Nutrition Facts for Entire Recipe (4 Servings)

Broccoli & Potato Soup

If you are looking for a hearty healthy soup, this one’s for you.  Make a batch on Sunday night and pack in single serving size storage containers to have ready to take to work for lunch or ready for an afternoon snack.

Cooking Preparation Time: 45 Minutes
Cooking Difficulty Level: Medium
Serves: Five 2 Cup Servings


1    Package/Bunch Frozen or Fresh Broccoli, chopped
1 1/2 TBsp Olive Oil
1    Medium Yellow Onion, chopped
2    Cloves Garlic
2    Medium Russet Potatoes, peeled & cubed
2    Cups Water
2    Cups Vegetable Stock
2    Cups Low Fat Milk
1/8 Tsp Black Pepper

How To Prepare:

  1. Heat oil in saucepan over low heat.  
  2. Add onion and garlic, stirring and cooking for 5 to 10 minutes.  
  3. Add chopped broccoli, chopped potatoes, vegetable stock and water to saucepan.  
  4. Increase heat to high and bring to a boil.  
  5. Cover, reduce heat to low and simmer about 15 minutes.
  6. Strain the soup, keeping the liquid.  
  7. In a blender or food processor, mix broccoli mixture until smooth.  
  8. Return mixture and liquid to pan.  
  9. Stir in milk and pepper.  
  10. Bring to boil over medium heat.  
  11. Serve!
Nutrition Data for 1/2 Cup Serving.  
Multiply for Personal Serving Size. 

Kachumber: Finely Diced Salad

Chopped Salad
This salad is must with khichadi and other rice dishes.  Kachumber has special place in Thali.  Thali is a selection of different dishes, usually served in small bowls on a round tray.  All of the bowls are filled with vegetables and beans. Kachumber is also a part of Thali.  Here is a simple example in a salad of fresh vegetables.  A fresh and healthy recipe for Spring!

Preparation Time: 15 Minutes
Cooking Difficulty Level: Very Easy
Recipe Type: Vegan


1    Small Skinny Cucumber, finely chopped
1    Small Green or Red Apple
1    Small Raw Mango, chopped
1    Small Onion, chopped
1    Small Tomato, cut into pieces
Few Leaves Mint, finely chopped
1    Small Green Chili, seeded and diced
1    Tsp Lemon Juice
Salt to Taste
1    Tsp Chaat Masala
(Cumin Powder can be added.)

How To Prepare:

Mix togther add salt lemon juice and chaat masala.  Salad is ready.

I am sure you will like it too!

Beet Salad

Beet Salad

This is one of the most natural recipes for health.  There is no cooking required.  At first I thought, “How it will taste?” I was amazed to find that it was highly refreshing, crunchy, nutty and tasty.  I am sure health fanatics will love it.  I have adopted this recipe from the Isha Yoga Foundation where I attended a five day seminar.


1    Beet, grated
1/2 Green Bell Pepper, finely chopped
1/2 Cup Raw Peanuts, soaked for 2 hours
Small Ginger, grated
1/2 Small Fresh or Frozen Coconut, Grated
1    Tsp Lemon Juice
Salt to taste
Pepper to taste
Few Pieces Jalapeño, finely chopped
Fresh Cilantro, chopped

How to Prepare:

  1. Mix all of the ingredients together well. 
  2. I would add salt at the time of serving so it does not get watery.

Yummy and healthy!

Spring Salad

This salad is must at my Thanksgiving dinner.  I had a family reunion at my place and this salad was a big hit. My daughter tried to make it and she said it came out exactly perfect.

1    Bag Ready Spring Mix Salad
1    Small Garden Cucumber
1    Small Tomato
1    Big Orange
2    TBsp Pecans
1    Small Pear (red are sweet)
2    TBsp Dried Cranberries
1    TBsp Parmesan Cheese
Sprinkle Virgin Olive Oil Vinaigrette
Salt to taste
Pepper to taste

How to Prepare:

  1. Wash salad spring mix by rinsing in water and letting it dry for a couple of hours on a towel.
  2. Cube tomato and cucumber and pear.
  3. Peel and cube orange.
  4. Toss in spring mix the tomato, cucumber, orange, dried cranberry, pecans, cheese and pear.
  5. Mix it thoroughly and sprinkle with a little bit of oil vinaigrette, salt and pepper.



  • Spring mix is readily available. 
  • Sweet pecans are available in the store, also. Otherwise, in a small skillet, melt 1 tablespoon of butter over medium heat, stir in 1 cup pecan halves and 1 tablespoon of sugar. Cook and stir until pecans are toasted and coated with sugar.
  • Plain pecans work just as well as the sugar-coated ones.


Mixed Vegetable Soup

Preparation Time: 10 Minutes
Cooking Time: 25 Minutes
Serves: 4-5


3-4 Tomatoes
3-4 Carrots
1    Cup Cut Snake Gourd
1    Red Bell Pepper
Few Broccoli Florets
1    Small Ginger Piece
1    Tsp Cumin Seeds
1    TBsp Cumin & Coriander Powder
Cilantro to garnish
Crushed Black Pepper
Salt to taste

How to Prepare:

  1. Cut all of the vegetables and cover with water in a pan.
  2. Add all of the ingredients and let it boil. 
  3. Once it reaches boiling point, reduce the heat very low and cover.
  4. Let it boil for 20 minutes until the carrots are tender and easy to mash.
  5. Blend with hand blender evenly.
  6. Garnish with crushed black pepper and cilantro.
  7. WOW soup is ready.

Tips: It is  great for lunch, heart-healthy and satisfying in winter months.

Jonathan’s Impressive Salad

I am a big fan of healthy eating. As a vegetarian, I see how hard it is to get proper nutrition and I wonder how the next generation copes to maintain healthy food habits.
To my astonishment, I was impressed with Jonathan’s salad preparation. It is very simple,  yet quick, refreshing and palate-pleasing.  I am totally surprised how good it is.  But I am still waiting for Jonathan to send me his salad picture!


  • Baby Spinach
  • Cucumber
  • Tomatoes
  • Avocados
  • Pears
  • Salt & pepper to taste
  • Spray Dressing in a bottle

How to Prepare: 

  1. Chop and mix all of the ingredients. 
  2. Spray it with dressing. 
  3. Ready to eat.