Balanceophile

It’s common to see people struggling to find different ways to incorporate food that fits their diet. No carbs, high protein, no fats, high fiber, vegan, gluten-free, etc., and the list goes on. While the extremities of it are difficult to manage, finding ways to make existing food healthier without compromising on the taste makes it easy to fit the ‘balanced diet’ style.

I for one, believe in consuming everything but in moderation. Yes, I indulge in food, have junk, and never do without carbs. And still, I try to manage to get all my nutrients as much as possible.

In part 1 of this series, I have covered the benefits I experienced with portion-controlled meals and a balanced diet. In this blog, I have come up with tried and tested recipes that are inspired by several people.

Here is a list of dishes that take up the same amount of time as how you would do it conventionally but take a notch up with respect to the nutritional elements. Most of these recipes are not brand new, it’s just an experiment around different combinations that allow room for more protein, fiber, good fat, and complex carbs.

Let’s get started!

Oats Roti

Let’s start with a fairly simple recipe. Indians love rotis and most of us make it at least twice a week. While the traditional roti is considered nutritious, it is essentially carbs. Hence, I decided to upgrade this roti with simple ingredients making it more healthy without hampering the taste or texture.

Ingredients:

• Wheat Flour – 3/4th cup
• Oats – 1/4th cup
• Salt
• Water
• Oil

Preparation:

The preparation of the dough is similar to your normal atta with just a few additions:

1. Let’s start by making oats flour. In a pan, add a cup of steel-cut oats and roast it for about 3-5 minutes. Once it cools down, grind it into a coarse powder.
2. Now for the dough, take about 3/4th quantity of the atta flour that you usually use for preparing the dough and add it to a bowl.
3. For the remaining 1/4th portion, add the oats flour in the bowl and a pinch of salt.
4. Add water gradually and mix it to form a chapati dough. Rub the outer layer of the dough with a few drops of oil. Rest it for about 15-20 minutes.
5. Take a lemon-sized portion of the dough, roll it thin, and add it to the heated pan. Toast it to make your Oats roti.

And that’s it! With just a minor addition, your daily roti now has the nutritional benefits of steel-cut oats. Rich in fiber, oats also carry micronutrients, antioxidants, and help you in fat loss. While all types of oats are healthy, the reason for using steel-cut oats is due to their low GI spike.

Quinoa Salad with Creamy Dressing

This salad is not a new thing and is made using different combinations of nuts and vegetables. I came across this dish when I was looking for some healthy dinner recipes. The only thing that I was not okay with this recipe was the dressing. There are several videos online that share simple homemade dressing recipes. However, the ones I found mostly had one or two processed items as part of the dressing recipe and hence, I had to find a way to make my own salad dressing. Hence, in this recipe, my focus would be more on the dressing rather than the entire recipe.

Ingredients:

• Curd/Yogurt – 1/4th cup
• Extra Virgin Olive Oil
• Salt
• Mixed Herbs
• Oregano
• Chili Flakes
• Pepper Powder
• Zucchini/Cucumber
• Bell Peppers
• Onion
• Cherry Tomatoes
• Lettuce
• Olives
• Jalapenos
• Quinoa
• Sesame Seeds
• Peanuts

Preparation:

1. The base of this salad dressing is curd/yogurt. It makes the dressing creamy and delicious. Take a bowl and add 1/4th cup of curd/yogurt. Add a pinch of Extra Virgin Olive Oil and salt.
2. Whisk this mixture until you get a creamy texture. This is the most important step.
3. To this, you can add any additional items like mixed herbs, oregano, chili flakes, pepper powder, etc.
4. At this point, mix all the ingredients. Now, chop the vegetables that you wish to add to this salad. I usually prefer adding zucchini/cucumber, bell peppers, onion, cherry tomatoes, lettuce, olives, jalapenos, etc.
5. The preparation of Quinoa starts with soaking it for about 20-30 minutes. Wash the Quinoa for about 3-4 times until you find clear water.
6. Boil and cook the quinoa until done. Add this mixture to the salad bowl. Mix all the ingredients until the dressing is nicely coated all over.
7. Garnish with roasted sesame seeds and optionally add some coarsely ground peanuts for a crunchy taste.

That’s it! Some information about Quinoa now. Quinoa is categorized as a superfood and rightly so because of its numerous nutritional benefits. Quinoa is a good source of protein, and fiber, and is a complex carb. It is gluten-free and keeps you satiated for hours without making you feel full and lethargic.

Guacamole with Whey Protein

Everyone I know loves a cup of fresh Guacamole. Toasting a slice of Sourdough bread and adding gracious amount of Guacamole on it with some lemon drops and salt sprinkle, just typing this makes me drool! While Avocado is a great source of good fats, I had to make way for some protein without deviating from the calorie meter. Hence, this version of Guacamole.

Ingredients:

• Avocado – 1
• Unflavored Whey Protein – 3/4th or 1 scoop
• Yogurt – 2 spoons
• Salt
• Pepper
• Lemon Drops – 2 spoons
• Onion – 1
• Tomato – 1
• Fresh Coriander Leaves

Preparation:

1. In a food processor, add sliced avocados, yogurt, whey protein, salt, pepper, and give it a quick mix.
2. Transfer this to a cup, add lemon drops, and mix it well.
3. In the same food processor, add chopped tomatoes and onion and chop them. Transfer this to the same cup.
4. Give all this a quick mix and garnish with some fresh coriander leaves. That’s it! A delicious Guacamole with protein is ready.

By adding whey protein and yogurt to this wonderful dish, you not only get a healthier version of the spread but also an extra creamier version.

One pot millet/oats rasam

This dish is your typical ‘hug-in-a-bowl’ dish with good fiber and comfort. I specifically cook this if I’m busy or I need a warm bowl of food on a chilly winter evening. For the best flavor outcome, use rolled oats or Kodo millets as they combine well with semi-solid consistency and are perfect for this dish.

Ingredients:

• Oats/ Kodo (any) Millets – 1 cup
• Tomato – 1
• Tamarind – Lemon-sized portion
• Toor Dal – 1 cup
• Ghee
• Mustard
• Asafoetida
• Curry Leaves
• Turmeric
• Chili Powder
• Rasam Powder
• Coriander Leaves

Preparation:

1. In a pressure cooker, add a spoonful of ghee, mustard, asafoetida, and curry leaves and saute it well.
2. Add chopped tomatoes and saute for a minute and then add tamarind water to this mixture.
3. Add a pinch of turmeric and 1.5 glass of water and let it simmer for 5 minutes.
4. Add Rasam powder, toor dal, and Oats/Millets, mix it, and pressure cook for about 4-5 whistles or until the dal is well cooked.
5. Garnish with some fresh coriander leaves and optionally, top it with some ghee and serve!

Rasam rice is a well-known recipe in the southern part of India and is almost considered a comforting remedy. This version is not only a quick-prep meal with loads of deliciousness but is packed with the goodness of Oats/Millets.

Well, that’s part 1 of healthy recipes. Let me know if you do prepare any of the above and how it turns out. Stay tuned for more!