Tofu is eaten more for its nutrition than its taste because it doesn’t have its own flavour. This is a good thing as it can be added to any recipe without spoiling the original taste. Despite its versatility, the reason it’s not as popular in India as noodles or soy sauce is that most people are strangers to its benefits.

At a glance: Health benefits of tofu

• It is a low-calorie food—100g tofu has 76kcal of energy in contrast to paneer, which provides around 250kcal of energy.
• It is rich in high-quality protein—100g provides about 8.1g of protein.
• It is easy to digest and also suits those with lactose intolerance.
• It is rich in calcium—100g tofu almost serves 10 – 15 per cent of one’s daily calcium requirement.
• It has isoflavones that help women battle against menopausal symptoms and breast cancer, and men against the risk of prostate cancer.

Keep it fresh

Tofu is available as water-packed or vacuum-packed. If you get the water-packed variety, rinse it thoroughly before cooking. Also change the water daily to keep it fresh. Whichever variety you buy, once you open it, refrigerate it and finish it off within 3 – 4 days or before the expiry date. Also, don’t buy if it smells sour.

TOFU RECIPES

Tofu Gobi Pepper…in its many avatars

Serves 2

Try these different variations of the same recipe to enjoy tofu in its many forms

Ingredients

• Tofu: 1 cup, grated
• Cauliflower [gobi]: 1 cup, grated
• Green peppers [capsicum]: ¼ cup, grated
• Onions: ½ cup, finely chopped
• Red chilli powder [paprika]: ¼ tsp
• Light olive oil: 1 tsp
• Salt: To taste

Tofu gobi wrap

Preparation method

1. Heat olive oil in a pan. Add chopped onions and sauté till they turn translucent. Add grated cauliflower, grated green pepper and salt
2. Stir fry for 4 – 5 minutes and cover. Cook for 2 – 3 minutes till the peppers are cooked. Add the grated tofu and chilli powder. Stir fry for another 3 – 4 minutes till all the vegetables are cooked and come together like a thick filling. Switch off stove
3. Use this as a filling in parathas with mint chutney or in pita breads with hummus.

Tofu Burgers

Preparation method

Make the tofu filling as described above, but with a small difference—add a cup of boiled potatoes to the filling. Mix Well and make into patties. Dip the patties in bread crumbs and shallow fry them. Make burger using these patties with lettuce, tomatoes and onion slices.

Tofu Appams

Preparation method

Prepare the tofu gobi mix as usual and beat an egg into it. as described above, but with a small difference—add a cup of boiled potatoes to the filling. Pour this mixture into appam maker and let it cook on both sides. Serve as spicy egg appams with ketchup.

Tofu tortilla pinwheels

Preparation method

Make the patties like you make for the burgers. Now, spread one tortilla with a light layer of sour cream. Arrange slices of avocado, green peppers, onions, lettuce, cucumbers and the chopped tofu patties. Sprinkle with shredded cheese, roll the tortilla, slice it into 3 – 4 small portions and serve them as pinwheels.

Tofu fried rice

Additional ingredients

• Light olive oil: 1 tbsp
• Red chilli powder: ½ tsp
• Soy sauce: ½ tsp
• Brown rice: Cooked and cooled

Preparation method

1. Prepare the tofu-gobi mix and keep aside
2. Heat olive oil in a wok and add the red chilli powder, when it sizzles
3. Add the cold cooked rice and toss. Once the rice is coated with the red chilli powder, add the tofu-gobi mixture and toss well again
4. Pour soy sauce on top, garnish with green onions and serve hot.

The post Healthy and tasty tofu tricks appeared first on Complete Wellbeing.

It’s gluten free because I do not use any flour to make the pizza base. It is made with boiled potatoes. This is a no-cheese pizza but you could top it with some vegan cheese.

So here’s how you make it…

Serves 2

Ingredients

• Potatoes – 3 large size
• Onions – 2 medium size
• Tomatoes – 1 garden fresh medium size
• Basil – a handful leaves
• Oregano – to sprinkle on top [optional]
• Chili Flakes – 2 tsp
• Garlic – Dry powder to sprinkle on top [also optional]
• Lemon – to sprinkle on top [Optional. I just love lemon, I think it makes everything taste even better and plus why should one say no to Vitamin C – the immunity booster]
• Sesame Seeds – Black and White [optional, to garnish]
• Turmeric – 1/2 tsp [this is not for flavour but for the health benefits – it’s a great blood purifier and I try to add it in small quantities to everything]
• Olive oil – 1 tsp
• Salt to taste

Preparation Method

Pizza base

1. Peel and chop the potatoes into large to medium size pieces. Then boil them. If you peel them and boil it’s a lot faster. Plus after its boiled you should rinse and dry them a bit to remove the extra starch (making it more guilt-free).
2. Chop an onion finely.
3. Mix the onions, potatoes, turmeric, 1 tsp of chili flakes and salt to taste. Mash everything together.
4. Lay baking paper in an oven plate and lightly grease it with 1/2 tsp olive oil.
5. Lightly pat the mashed mixture into a think pizza base like shape and size.
6. Preheat the oven to 200 deg Celsius. Put the base in the oven and bake it for 10-12 mins until it has turned lightly crispy to a beautiful golden brown color.

Pizza Toppings

1. While the base is getting baked, chop the onions and tomatoes. Wash the basil leaves.
2. Take the base out of the oven. Top it with tomatoes and onions. Bake it for another 5-6 mins in the oven at 180 deg Celsius.
3. Take the pizza out and sprinkle with lemon (freshly squeezed), sesame seeds, salt, chili flakes, garlic powder and oregano. Top with fresh basil leaves.

Voila, your nice-and-crispy pizza is ready to eat! Feel free to experiment. Choose your favorite toppings such as jalapenos, olives, corn, paprika, pineapples or whatever is available in your kitchen to make this into your perfect guilt-free pizza.

The post The guilt-free, gluten-free, vegan pizza appeared first on Complete Wellbeing.

Number of Portions: 2

Preparation Time: 15 minutes

Ingredients

• 100 g sweet potato
• 1 apple
• 1 guava [medium size]
• 10 goose berries
• 2 bananas
• 10 orange segments
• ½ cup pomegranate
• 100 ml fresh orange juice
• 1 tsp chaat masala
• 2 tsp roasted cumin
• 1 lemon [optional]
• 2 ¾ tbsp canola or olive oil

Preparation method

1. Boil sweet potato and allow it to cool. Peel and dice sweet potato and place in a bowl.
2. Dice apple [skin on] and guavas, split goose berries and slice bananas. Clean orange segments of any fibre and place all fruits with sweet potato, including pomegranate.
3. Pour orange juice in a separate bowl, add chaat masala, roasted cumin and lemon juice. Use lemon juice only if you need extra sourness.
4. Pour in the oil, a little at a time and whisk. Pour the dressing over mixed fruits. Let the fruit chaat sit in extra orange juice for 1 – 2 minutes. Serve immediately.

The post Delhi fruit chaat that’s sweet, tangy and healthful appeared first on Complete Wellbeing.

Number of Portions: 2

Preparation Time: 10 minutes

Cooking Time: 20 minutes

Ingredients

• 4 cups grated red winter carrots
• 3 tbsp sugar
• 1 cup thick coconut milk or almond milk [can use dairy milk also]
• A few drops vanilla essence [you can use vanilla extract if available]
• 10 pistachios halved
• 1 tbsp broken almond
• 1 tbsp broken cashews

Preparation method

1. Place grated red carrots in pan and add sugar. Allow carrots to sweat and cook in its juice. Now add milk and vanilla essence and cook on slow flame.
2. Cook until ¾ of milk is evaporated.
3. Separately heat oil and lightly sauté all nuts.
4. Add nuts to carrots and cook until all milk is reduced. Serve gajar halwa hot.

The post Mouth watering dairy-free gajar halwa with vanilla essence appeared first on Complete Wellbeing.

Preparation Time: 12 minutes

Cooking Time: 12 minutes

Ingredients

• 3 cups spinach leaves
• ½ cup dill leaves [sua leaves]
• 1½ tbsp oil
• 2 tbsp onion chopped
• 1 tbsp garlic chopped
• 2 tsp green chillies chopped
• ½ tsp salt
• 1 tsp turmeric
• 2 tsp black pepper powder
• 2 tsp coriander powder

Preparation method

1. Boil water and add washed spinach leaves. Leave them in the water for 15 seconds. Remove and immediately place in chilled water. Remove and drain the excess water. This helps to preserve their bright green colour.
2. Chop spinach and dill leaves.
3. Heat oil and add onion, garlic, green chillies and sauté until onions are transparent. Add chopped spinach and tomatoes and sauté for five minutes. Add salt, turmeric, black pepper and coriander powder. Sauté for another minute.
4. Add the dill leaves, toss and let it cook for five minutes. Remove from heat and serve immediately with rice or roti.

The post This spinach-and-dill stir fry will fortify your body with iron appeared first on Complete Wellbeing.

Serves 3 – 4

Ingredients

• 200g noodles [wheat, rice or egg noodles]
• 1 tbsp oil
• 3 dried red chillies
• 3 spring onion greens, chopped
• 2 tbsp garlic, minced
• 1 medium-sized zucchini, thinly sliced
• A pinch of salt
• ½ cup fresh green peas
• 4 tbsp low-sodium soy sauce
• 1 tbsp rice vinegar
• 2 tbsp chilli sauce
• A pinch of sugar
• ½ tsp black pepper powder
• 2 tsp white sesame seeds, to garnish

Preparation Method

1. Prepare noodles as per package instructions. Drain and set aside
2. Heat oil in a large skillet on medium heat. Add dried red chillies, garlic and white parts of scallions. Saute till garlic is soft and fragrant
3. Add zucchini slices, sprinkle a pinch of salt over them and saute till lightly browned on both sides. Add fresh green peas and saute for a few seconds
4. Add soy sauce, rice vinegar, chilli sauce, sugar and black pepper powder. Stir for a few seconds on high heat to coat the vegetables with the sauce
5. Tip in the cooked noodles and toss to combine
6. Garnish with the reserved green parts of scallions and white sesame seeds. Serve hot.

The post Takeout-style hakka noodles with zucchini appeared first on Complete Wellbeing.

Pomegranate pears

Ingredients

• 1 pint unsweetened pomegranate juice
• 3 – 4 black peppercorns
• ½ inch cinnamon stick
• 4 cloves
• 2 bay leaves
• 1 inch fresh ginger piece, peeled and crushed
• ½ tsp cardamom powder
• 2 pears
• Fresh mint leaves [for garnish]

Preparation method

1. Combine the pomegranate juice, peppercorns, cinnamon, cloves, bay leaves, ginger and cardamom powder in a saucepan. Bring the mixture to a boil. Reduce the heat to low and simmer for another 3 – 4 minutes.
2. While the liquid is simmering, peel the pears, leaving the stem intact. Slice ½ inch off the bottom of the pears to create a flat bottom.
3. Gently place the pears in the liquid, making sure that they
   are in standing position and almost half-dipped in the pomegranate juice mixture.
4. Cover and continue to simmer for 8 – 10 minutes until the pears are tender and cooked through.
5. Drain pears well. Place a pear on a chopping board and using a small knife, starting from half an inch below the top, cut 6 slices into the pear downwards. Ensure that the pear is held together at the top. Place the cut pear on a serving plate and twist gently so the cuts open to resemble a flower.
6. Continue to cook the sauce till the desired consistency is achieved.
7. Strain and serve hot with the pears. Garnish with fresh mint leaves.

The post Pomegranate pears: A dessert for the health-conscious appeared first on Complete Wellbeing.

Sweet potato, carrot and ginger soup

Serves 4

Ingredients

• 1 tbsp light olive oil
• 1 cinnamon stick
• 3 bay leaves
• 1 small onion, finely chopped
• 1 tbsp chopped root ginger
• 1 clove garlic, chopped
• 1 large chilli, cut in half
• 2 sweet potatoes, peeled and chopped into cubes
• 2 carrots, chopped into cubes
• 3 cups coconut milk
• 1 tsp garam masala powder
• Salt, to taste
• Spinach, to garnish [optional]
• Pappadums, to garnish [optional]

Preparation method

1. Gently heat the oil in a pan and add the cinnamon stick and bay leaves. Cook for 1 minute.
2. Stir in the onions and allow them to soften for 5 minutes.
3. Add the ginger, garlic and half  the chilli.
4. After 1 minute, stir in the carrots, sweet potatoes, coconut milk and garam masala powder.
5. Bring to the boil and simmer for 15 – 20 minutes, or until the sweet potato and carrots are soft. Add some water or vegetable stock if the soup thickens.
6. In the meantime roast the remaining half chilli over an open flame until the skin blisters.
7. Once the vegetables are soft remove the cinnamon stick and bay leaves. Discard and pulse the soup using a hand blender or by mashing well until smooth.
8. Add more coconut milk, vegetable stock or water if you need to and bring back to the boil. Taste and adjust the seasoning with salt.
9. Serve garnished with the roasted chilli, spinach leaves and pappadums [if using].

The post Here is the ultimate soup to warm you these winters appeared first on Complete Wellbeing.

These muffins are eggless and do not have any butter. To make them healthier, you can replace all-purpose flour with wholewheat flour as well. They can be eaten as dessert, snack or even a quick breakfast.

Use very ripe papayas and bananas in this recipe for best results. Mash the fruits well with a fork or puree in a blender before using in the recipe.

Makes 12 muffins

Ingredients

• 1½ cups all purpose flour
• 1 tsp baking powder
• 1 tsp baking soda
• ½ tsp salt
• ¾ cup papaya [very ripe, mashed or pureed]
• ¾ cup banana [very ripe, mashed or pureed]
• ¾ cup sugar
• ½ cup vegetable oil
• 1 tsp vanilla extract
• ⅓ cup coconut flakes; a little extra for topping

Preparation method

1. Pre-heat the oven to 375⁰F or 190⁰C. Line a 12-cup cupcake pan with paper liners. Set aside.
2. Take the flour, baking powder, baking soda and salt in a bowl. Whisk well to combine. Set aside.
3. In a medium bowl, combine the mashed papaya, banana, sugar, oil and vanilla extract. Whisk well to combine.
4. Tip in the dry ingredients and mix till just combined. Gently fold in ⅓ cup of coconut flakes.
5. Scoop batter into the prepared cupcake pan. Top each portion with some coconut flakes. Gently tap the pan on the counter-top to level the batter and get rid of any air bubbles.
6. Bake for 20 minutes or till a toothpick inserted in a muffin comes out clean. Remove from oven and cool in pan for five minutes. Transfer muffins to a wire rack to cool completely. Store in an airtight container at room temperature for a day or upto 3 – 4 days in the fridge.

This recipe was first published in the February 2016 issue of Complete Wellbeing.

The post How do you get your kids to eat papaya? Add it to muffins appeared first on Complete Wellbeing.

Thinly sliced, spiced and shallow fried eggplant is mostly savoured as a side dish with some rice and curry or lentils.

Ingredients

• 1 small globe eggplant, sliced thin
• Canola oil for shallow pan frying
• ½ cup buttermilk

Crumb coating

• ¼ cup almonds
• 3 tbsp flax meal
• ¼ cup TVP [Textured Vegetable Protein]
• 10 fresh mint leaves
• 1 tbsp smoked paprika
• Salt to taste

Dusting

½ cup brown rice flour [or more as needed] in a large flat plate

Preparation method

1. Salt the eggplant slices, allow them to sweat on a towel, rinse and pat dry.
2. Combine the ingredients for the crumb coating and grind them to a fine powder.
3. Heat a tablespoon of oil in a cast iron skillet.
4. Dust each eggplant slice in flour, dip in buttermilk and then press down on the crumb coating till a layer adheres.
5. Shallow, pan-fry the slices in a bit of oil, one or two at a time, flipping to cook both sides, till the crumb crisps up and eggplant is cooked.
6. Serve warm with mint-fennel pesto or tangy Tuscan dressing or basil-garlic tomato sauce.

This recipe was first published in the September 2014 issue of Complete Wellbeing.

The post This crispy pan-fried brinjal makes the perfect side-dish appeared first on Complete Wellbeing.