Category

Healthy Recipes

Category

Ingredients:

  • 2 egg whites,
  • 5-6 mushrooms thinly sliced,
  • 2 flakes garlic,
  • 1/2 onion finely chopped,
  • 1/2 tsp mixed herbs,
  • salt and pepper to taste.

Method:

Heat 1/2 tsp oil in a pan.

Add garlic and onion and saute well, then add sliced mushrooms, mixed herbs and salt and saute till done.

Beat the egg whites till soft peaks are formed add salt to taste.

In a frying pan heat the remaining oil add the egg whites when it sets a little put the mushroom mixture in the centre and keep on slow flame till done.

When ready fold the omelet into half and serve.

Ingredients:

  • 4 egg whites cut into cubes,
  • 1/4 each of red and yellow bell peppers,
  • 1 stalk of celery finely chopped,
  • few pieces of broccoli
  • 1 chopped carrot
  • handful of boiled rajma
  • handful of boiled corn
  • 1 tbsp dijon mustard paste,
  • jalapenos to taste,
  • salt and pepper to taste.

Method:

In a bowl add all the ingredients together and toss the salad till well coated.

This can be eaten hot or cold.

Ingredients:

  • 4 boiled eggs,
  • 100-150 gm mushrooms,
  • 11/2 tbsp maida, 11/2 cup of skimmed milk,
  • salt, pepper and mustard to taste,
  • a few drops of lemon juice,
  • 2 tbsp chopped parsley or coriander,
  • 2 green chillies-deseeded and chopped.

Method:

Cut the eggs into two halves and discard the yolks.

Place in a baking dish sprinkle some salt and pepper. Heat 1 tsp of olive oil in a pan and add chopped mushrooms, stir for 1-2 mins till soft.

Sprinkle the maida on the mushrooms and saute till light brown.

Lower heat and add milk.

Boil till milk thickens add salt, pepper, mustard powder, few drops of lemon juice and parsley or coriander leaves.

Add green chilies.

Pour the sauce over the eggs sprinkle breadcrumbs on top and bake for 7-10 mins.

Ingredients:

  • 6 eggs ,
  • 1cup skimmed milk,
  • 1/2cup chopped mushrooms,
  • 1 diced capsicum chopped,
  • 1tsp oil
  • 1 green chilli chopped into two
  • salt and pepper to taste

Method:

Separate the egg yolks from white and discard the yolks ( or use it for conditioning ur hair).

Beat the egg whites and  keep them aside .

Take a thick bottom pan and put it on heat. Add 1tsp oil, put the green chilli.

Sauté mushrooms, add egg whites and stir. Then add milk and keep stirring. Add capsicum, salt and pepper. Serve hot.

For lunches and fun picnics to a laid-back no-cook dinner, sandwiches can pack all the nutrition, taste and convenience in a neat, bread-encased parcel.

Smoked Salmon sandwich:  The very pinnacle of lunchtime perfection.

Filling: Multigrain toasted bread + smear of cream cheese + smoked salmon slices + raw white onion rings + capers.

Boiled egg white sandwich: A complete meal that is healthy, tasty and satisfying.

Filling: Fresh white or whole wheat bread + Dijon mustard spread + lettuce + grated boiled egg whites + coarsely ground pepper.

Paneer jungle : Tastes better on soft, fresh bread. Saves time as no grilling or toasting required.

Filling: Grated cottage cheese + finely-chopped onions + coriander in a panini bread or regular white bread.

Pita-wrapped chicken/paneer gyro : Sumptuous summer time dinner option!

Filling: Grilled chicken or paneer + grilled red and green peppers + onions + dash of fresh parsley + vinaigrette.

Taco pockets : Tangy, spicy and yummy even when cold.

Filling: Pita bread + salsa + dash of sour cream + let tuce + corn kernels (boiled) + boiled chick en/egg whites/tofu + chopped jalapenos. Cucumber and dill sandwich:

Delicious summer cooler sandwich.

Filling: Soft, fresh bread slices + dash of butter + cucumber slices finely-chopped dill + little crumbs of feta cheese.

Turkey sandwich with apple: Juicy, crunchy and full of flavour.

Filling: Whole wheat bread + mayon naise mixed with Dijon mustard as spread + turkey slices (or any cold cut meat slices) + thinly-sliced green/red apple. Alternate the meat and fruit slices, one on top of the other.

Avocado and tomato open sandwich: Fresh burst of healthy antioxidants plus healthy fat.

Filling: Sliced toasted baguette + hung curd spread + sliced tomato + avocado + rocket leaves.

Chicken/paneer tikka sandwich: Grilled bliss.

Filling: Multigrain bread + spread of hummus + onion rings + green pepper juliennes. Serve grilled.

Masala omelette sandwich: Eat it hot or cold. Masala omelette sandwich: Eat it hot or cold.

Filling: White bread slices + egg whites omelette with coriander + tomato + onion + green chillies + fresh coriander, mint and raw mango chutney as spread.
WHITE VS WHOLE WHEAT BREAD Which is healthier? Please note that all breads (other than gluten-free breads) have refined flour a.k.a `maida’ in them; the percentage varies depending on the kind. So, choose what suits the preparation and your palette.
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Wholesome in every macro and micro nutrient, eggs are nothing short of a miracle food. Low in calories (77 cal), gloriously rich in proteins (6 gm) and not very high in fat content (5 gm), eggs are good at satisfying the requirement of our body cells. Packed with a lot of goodness, the protein content in eggs is of unmatched quality. Eggs contain all nine essential amino acids that are vital for the normal functioning of the body, but cannot be made by the body and thus, are to be taken in through the food we eat. Also, egg protein is considered as reference ­ protein that can be fully absorbed by the body, without any valuable protein getting lost in translation.

EGG WHITE VS EGG YOLK

More than half of the protein obtained in an egg is found in the egg white along with B vitamins, selenium, vitamin D, and minerals such as zinc, iron and copper. The egg yolk is a source of cholesterol, saturated fats and fat-soluble vitamins like vitamin A, D, E and K. The yolk contains all the 5 gm of fat present in an egg, of which 1.5 gm is saturated fat.

THE IDEAL NUMBER

Each medium-sized egg contains approximately 200 mg of cholesterol. According to the Dietary Guidelines for Indians by National Institute of Nutrition, the daily dietary cholesterol intake should be less than 300 mgdl. Thus, a yolk a day covers up a good 23rd of that quota. There has been a lot of speculation over whether the dietary cholesterol content directly influences blood cholesterol levels or not and there are many studies siding both sides of the story. To keep it simple, I would suggest that those who are watching their weight andor have also been asked by the doctor to watch their lipid profiles regularly must learn to go easy on the yellow if they want to get -and stay -fit.

A GOOD TIME TO EAT EGGS

Any time is a great time for the healthy anda! Eat it for breakfast to jumpstart your day and leave your home energised. Or eat it post your workout to help the body in muscle building and repair. Eat it at meal times to balance your proteins with the carbohydrates; eat it at peak hunger times like evenings or late nights to satiate your craving for food and avoid bingeing on unhealthy food.

EGG-LICIOUS RECIPES

Mock Egg White Pizza Ingredients I Egg whites: 2 eggs, Phulkas: 2, Capsicum and tomato (chopped): ½ cup, Onions (chopped): 14 cup, Green chilli (finely chopped): 1, Salt to taste, Oil: 1 tsp Method I Whisk egg whites properly along with green chilli, vegetables and salt. Heat oil in a pan and add the egg whites mixture to it.

Cook till the mixture becomes semi-solid. Place this stuffing between two phulkas and cook on both sides using very little oil. Cook till the phulkas become slightly brown. Cut with the help of pizza cutter into tr angular pieces. Serve hot. Baked Stuffed Eggs Ingredients I Hard boiled eggs: 6, Skimmed milk: 1½ cups, Flour: 2 tbsp, Mushrooms (chopped): ½ cup, Onion (chopped): 1, Capsicum (diced): 1, Salt and pepper to taste, Mixed herbs for seasoning Method I Slice eggs into halves and discard yolks. Mix the flour with the milk and boil it.
Add to it mushrooms, capsicums, onions, salt and pepper. Cook till the mixture thickens. Stuff the egg whites with this white sauce mixture.

Take a baking dish and grease it with a few drops of oil. Arrange the eggs in the dish, sprinkle them with mixed herbs and little black pepper. Bake in the oven for 7-8 min. Serve hot.
Vegetable Soup With Egg Whites Ingredients I Carrot: 1, Mushrooms: 4-5, French beans: 6-7, Baby corn: 2, Water or vegetable stock: 2 cups, Egg whites: 2, Salt and pepper to taste Method I Bring the water or stock to a boil, add the vegetables and cook for 3-4 min. Add salt and pepper to taste. Beat egg whites and drizzle over the soup.