Food

Black-Eyed Beans & Chicken Stuffing

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Black-eyed bean and minced meat curry was a staple in my mom’s Pakistani kitchen. She batch-cooked the beans and froze them in little packets. These packets would be her saviour on busy days when she could not fathom what to cook. Served with hot chapatis, my mom’s black-eyed bean and minced meat curry was a favourite of mine.

A few days ago, I was casually strolling through the shelves in the supermarket when I noticed neatly stored cans of black-eyed beans. That instigated a much need flashback of my mom’s delicious recipe. Inevitably, I stocked my cart with multiple cans of the beans.

I knew I wanted to replicate the taste of my mom’s curry, but I also knew that I had to make it more like stuffing than curry. My busy lifestyle has little room for curries, especially on weekdays because I can’t afford to have curry spill in my bags or put me in a food coma after lunch. Stuffing on the other side is perfect to make a wrap with. It can also be tossed with some quinoa or brown rice with a chutney or sauce on the side. No fuss, right?

In addition to making my mum’s recipe corporate-career-proof, I also made it slightly healthier by keeping oil to a minimum and replacing ground beef with ground chicken breasts that I minced in my food processor at home. You can also buy minced chicken from the store. I couldn’t find organic variety in my supermarket.

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I made the black-eyed bean and minced chicken stuffing over the weekend and stored in the fridge. During the week, it was rather easy to stuff a wrap with the stuffing and take it with me to work. I even added a little water to it one night and turned it into a more curry consistency to have with hot whole-wheat tortillas that are the closest it gets to mom’s hot chapatis in Amsterdam.

Without further nostalgic blabbering, I will list down the recipe.

Serves 4-5

Ingredients:

  • Vegetable oil (1tbsp)
  • Onion (1 large—chopped)
  • Garlic cloves (4—minced)
  • Tomatoes (2—chopped or ½ cup canned)
  • Green chillies (3—chopped)
  • Chilli powder (1tsp)
  • Turmeric powder (1/4tsp)
  • Cumin powder (1/2tsp)
  • Garam masala (2/3 tsp)
  • Ground chicken, organic (250 grams or two organic chicken breasts minced in a food processor)
  • Black-eyed beans, organic (400grams/16oz can)
  • Lemon, juiced (1)
  • Coriander springs (16-20)

Method:

  • Sauté the onion in oil until golden brown.
  • Add minced garlic and sauté until fragrant. If onion and garlic stick, use a splash of water to deglaze the pan instead of more oil.
  • Now add tomatoes and green chillies, as well as all the spices. Cook for a couple of minutes. Again, add water to deglaze the pan if needed.
  • When the oil separates from the mixture, add ground chicken and cook until the chicken changes colour, about five minutes. You can add more at this point if you’d like the consistency to be more curry-like.
  • Add the can of beans (washed & rinsed). Stir until everything is combined and turn off heat.
  • Garnish with chopped coriander and lemon juice.

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Food

Quinoa Crusted Chicken Fingers

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I recently mentioned on my Instagram that I am on a mission to healthify (I know it’s not a real word, but let’s get on with it) some of my favorite foods. Chicken fingers are definitely something that I not only love for their taste, but also love for their versatility and convenience. As in, they can be eaten on their own, stuffed in a lunch wrap, or chopped for a hearty salad. In whichever form I choose to eat them, they remain fuss free—for instance no leaking out of the lunchbox into my pampered work bags.

And so, like every new mission, this mission of healthifying chicken fingers started with research (read: typing “healthy chicken fingers” into Google). I was baffled to learn that breading chicken fingers with quinoa was a thing in the healthy eating world.

The novelty of using quinoa instead of breadcrumbs was enough to inspire me to create a recipe of my own instead of using someone else’s recipe. I like my chicken fingers to have a subtle spice kick (you’d know what I mean if you’ve eaten fried chicken at Pakistan’s KFCs), so this recipe has that + it is oil-free. Basically what I am giving you with this recipe is an opportunity to glorify the most boring of proteins, chicken breast, without adding unnecessary fats (oil) or carbs (breadcrumbs). I call that a miracle and it is being passed on to you.

Serves 2

Ingredients:

  • Organic Chicken breast (1)
  • Chickpea flour (1 tbsp)
  • Chili powder (1/2 tsp)
  • Cumin powder (1/4 tsp)
  • Chili flakes (1/4 tsp)
  • Egg (1/2)
  • Cooked quinoa (1/4 cup)

Method:

  • Preheat oven to 375F/200C.
  • Slice the chicken breast into thin strips.
  • Mix the flour and spices.
  • Coat chicken strips in the flour.
  • Beat an egg (you will use only half of it).
  • Coat strips into the egg.
  • Press cooked quinoa into strips coated with flour and egg.
  • Line a baking sheet with parchment paper, place the chicken strips on the tray, and bake in the preheated oven for 20-25 minutes.
  • Enjoy on its own or in salads and wraps! 🙂 And to view the full nutritional profile of this recipe, see the end of the post.

Tips:

  • Chicken breasts can vary in weight. Organic chicken breasts tend to be smaller. The one I used was around 100 grams.
  • You may use any flour. I had chickpea flour on hand that’s why I used that one.
  • If you do not have individual spices as listed in the ingredients, you could also just use a spice mix like cajun/jamaican.
  • If you line the baking sheet with foil instead of parchment paper, I would grease the foil to avoid having quinoa stick to the foil.
  • To ensure chicken fingers crisp on both sides, flip them over halfway through the baking time.

 

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This is the first time that I have calculated the full nutrition profile of my recipe. I am adding it to this post. Please let me know if that is something that you find helpful. And have a wonderful weekend!!

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Food

One Bowl Healthy Carrot Cake Muffins

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More often than not, I succumb to a banana for breakfast because mornings are so rushed. And that is why having something that’s more decadent than a banana—banana bread or muffins or sorts—are a saviour to my chaotic mornings.

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Not too long ago, I tried the Pick Up Limes One Bowl Oatmeal & Blueberry muffins, and that was truly a hit in my work life. Every weekday morning I could just pop one of these in my handbag and either have it as breakfast on the go during my commute to work, or have it at my desk after reaching office.

My recent breakfast muse, however, were these delicious and decadent 1 Bowl Healthy Carrot Cake Muffins by Nikole from Healthnut Nutrition. Nikole is one of all my time favorite bloggers out there, so I was beyond excited to try her recipe without messing it up.

IMG_0606Honestly, I do not think I messed up. The muffins were dense, but soft. Also, perfectly sweet. I only made one major tweak to her original recipe. Instead of using almond flour, I used oat flour, and that was simply because I did not have almond flour in my pantry.

So without further blabbering, I will list the recipe below.

Ingredients:

Dry

  • Spelt flour (2 cups)
  • Oat flour (1/2 cup)
  • Baking soda (1 teaspoon)
  • Cinnamon (1 teaspoon)
  • Nutmeg (1/4 teaspoon)
  • Salt (1/2 teaspoon)
  • Shredded carrots (1 cup)

Wet

  • Eggs (2)
  • Coconut oil (1/4 cup)
  • Vanilla extract (1 teaspoon)
  • Apple cider vinegar (1 teaspoon)
  • Unsweetened soy milk (1 cup)
  • Unsweetened applesauce (1/2 cup)
  • Coconut sugar (3/4 cup)

Method:

  • Mix the soy milk with apple cider vinegar. Let sit for 10 mins. Meanwhile preheat oven to 375F/200F.
  • Now in a large bowl whisk together the remaining wet ingredients.
  • When everything is well-combined, add all dry ingredients except the shredded carrots.
  • Once the batter is smooth, mix in the shredded carrots.
  • Transfer batter to a muffin tin. It will fit in approximately 12 moulds. Top with crushed walnuts & place in the preheated oven for 18 mins.
  • Voila! Enjoy with a cup of tea, hot cocoa, or your fav coffee. 🙂

Tip:

  • You can top with sugar, too, like recommended in the original recipe. I liked them more without extra sugar.
  • Soy milk can be swapped with any other plant based milk. Don’t try dairy milks or the apple cider vinegar will curd them.
  • Coconut oil can be substituted with avocado oil.

 

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Wellness

Cabbage Soup Diet Review

Let’s begin by me explicitly stating that I am not a fan of diets. My philosophy on food is simple – eat whole, fresh, and home cooked food as often as possible alongside a good exercise plan. Who sticks to their philosophies a 100%? Weirdos.

For me, life always gets in the way of my eating and exercise plan. 😦 Last month, my husband and I were traveling to Seville and we ate to our heart’s content – how can you refuse treats while on vacation? I also had a couple of work trips to London, which disturbed my whole Sunday meal-prep to a large degree, resulting in my ordering in and such.

Consequence? I felt bloated, nauseous, and generally not well. A colleague recommended that I try the “Cabbage Soup Diet,” which eliminates bloating, and promises a weight loss of 10lbs/4.5kgs in 7 days.

How does the cabbage soup diet work? Long story short, The Cabbage Soup Diet restricts salt, carb, and fat intake – allowing you to consume selective food groups each day of the week alongside the infamous cabbage soup.

Before I share my experience and results of following this seven-day diet, below is an overview of the recommended diet plan:

Day 1: Fruits only (no bananas) + cabbage soup

Day 2: Baked potato with light butter for breakfast + vegetables all day (no potatoes) + cabbage soup

Day 3: Vegetables and fruit all day (no bananas or potatoes) + cabbage soup

Day 4: Up to eight bananas + as much skimmed milk + cabbage soup

Day 5: Up to 20 ounces (550 grams) of beef + up to six tomatoes + cabbage soup

Day 6: As much beef and vegetables (no potatoes) + cabbage soup

Day 7: Vegetables + brown rice + cabbage soup

What I ate

I put my own spin on the cabbage soup recipe. Instead of using cabbage, I used a mix of vegetables (carrots, kale, mushrooms, celery, scallions, bell pepper, zucchini, and tomatoes). I also replaced plain water with chicken/vegetable broth to add more flavor.

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The first day was very easy. I had an apple for breakfast, soup for lunch, and a big fruit salad (melon, berries, pear) for dinner. The second day started off well (c’mon, we are talking baked potato), but lunch and dinner were mostly roasted veggies over a bed of greens with the soup. Third day, again, was good because I could eat fruit.

After that, the diet went downhill for me. The day I was supposed to mostly eat bananas was horrible. I felt stuffed and cranky, which disturbed my overall focus. Day 5 was also not great – I couldn’t fathom what to have for breakfast besides a bowl of soup, which by now I detested more than any soup in the world. I also am not a big meat eater, so I felt trapped having to eat meat for both lunch and dinner – that too without grains. Needless to say, I skipped lunch and had a fillet of salmon instead of beef for dinner. Day 6 and 7 were pretty much the same except I cheated and had a pear for breakfast on the 7th day because…I just couldn’t with the soup.

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Weight loss

This is probably the most anticipated part for most readers. Despite the tweaks I made to the diet, I lost 5.5lbs/2.5kgs in seven days. I believe most of this weight was water weight – since salt retains water in the body and this diet has zero salt (I did cheat and had some salt), so you don’t retain water. This also means that when you start consuming salt again, your body retains water, and you are heavier instantly.

A week after I resumed normal eating, I gained 1kg/2.2lbs back.

In conclusion

I cannot dictate whether or not anyone should try this diet because everyone reacts differently to different eating plans. In my experience, the diet made me aware of how often I gravitate towards overdoing salt, sugar, and oil in my meals, which is an awareness I wholeheartedly welcome. At the same time, the diet deprived me too much of critical nutrients, making me grumpy and exhausted. I also completely overturned my progress on cardio and strength training that I had made prior to going on this diet, as I couldn’t exercise for the duration of the diet – going back is always hard, going back with half as less energy is nearly impossible.

In a nutshell, there is no denying that this diet works – you just have to ask yourself if it is worth the compromise.

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Food

Egg Fried Quinoa With Vegetables

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Sunday evenings are normally quite busy for me. I am occupied prepping meals and work outfits for the week ahead. Today, I was even more pressed for time because I had to make a quick trip to the city center to buy a present (from my team) for a colleague who has just bought a house.

When I returned home, the thought of meal prepping just put me off. May be also because all week I struggled with a neck sprain that got the best of me. Now, I wanted some downtime. So, I decided to make about two servings of this easy peasy meal that came together in under 30 minutes. I will take the second serving for lunch tomorrow. And for the meal prep…we will think about it tomorrow after work, I think.

Let’s get right into this recipe that is uber convenient and quick, so that I can go back to my downtime. 😛

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Ingredients:

  • Quinoa (1 cup)
  • Oil (2 tablespoons)
  • Onion (1)
  • Minced garlic (1 tablespoon)
  • Chopped Chillies (3)
  • Chopped carrot (1 cup)
  • Peas (1/2 cup)
  • Eggs (2)
  • Soy sauce (1 tablespoon)
  • Sriracha sauce (to taste)

Method:

  • Boil two cups water. Add quinoa to the pot and bring heat to medium low. In 8-10 minutes quinoa should be cooked.
  • Heat up oil in a wok/pan.
  • Chop onions and fry until translucent.
  • Add minced garlic. Fry for two minutes.
  • Add chopped chillies and carrots, as well as peas.
  • After the vegetables are 1/3 cooked through, push them aside, and scramble two eggs in the same pan.
  • Now add the cooked quinoa, Sriracha and soy sauce. Stir until everything is well combined! Serve with lemon wedges. 🙂

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