Besan Cheela Recipe
Get ready to revolutionize your breakfast routine with this flavorful and nutritious Besan Cheela recipe! These savory chickpea flour pancakes are not only delicious but also incredibly versatile, making them perfect for any time of day. Whether you're a busy bee or a brunch enthusiast, these cheelas are bound to become your new favorite go-to meal, offering a delightful combination of taste and health in every bite!
OUR BESAN CHEELA RECIPE
Ingredients:
• 1 cup chickpea flour (besan)
• 1/2 cup water
• 1 small onion, finely chopped
• 1 small tomato, finely chopped
• 1 green chili, finely chopped (optional)
• 2 tablespoons fresh coriander leaves, chopped
• 1/2 teaspoon cumin seeds
• 1/4 teaspoon turmeric powder
• Salt to taste
• Cooking spray or oil for cooking
PREPARATION:
1. In a mixing bowl, combine chickpea flour, water, chopped onion, chopped tomato, chopped green chili (if using), chopped coriander leaves, cumin seeds, turmeric powder, and salt. Mix well to form a smooth batter.
2. Heat a non-stick skillet or tawa over medium heat and lightly grease it with cooking spray or oil.
3. Pour a ladleful of the batter onto the skillet and spread it out gently to form a thin cheela.
4. Cook the cheela for 2-3 minutes on one side until it turns golden brown and crisp.
5. Flip the cheela and cook for another 2-3 minutes on the other side until cooked through.
6. Repeat the process with the remaining batter to make more cheelas.
7. Serve hot with chutney or yogurt dip.
HEALTH FACTS ABOUT BESAN:
• High in protein, aiding muscle repair and growth.
• Rich in fiber, promoting digestion and gut health.
• Supports weight management by promoting fullness.
• Regulates blood sugar levels, reducing the risk of diabetes.
• Provides sustained energy, ideal for active lifestyles.
• Contains essential vitamins and minerals, including B vitamins and iron.
• Aids in bowel regularity, preventing constipation.
• Boosts metabolism, aiding in weight loss efforts.
• Supports bone health with calcium and magnesium.
• Helps control blood pressure, promoting cardiovascular health.
• Reduces the risk of stroke and heart disease.
• Provides antioxidants, protecting cells from damage.
• Enhances brain function and cognitive health.
• Fosters healthy gut bacteria, improving overall gut health.
• Versatile ingredient, suitable for various recipes and dietary preferences.
APPROXIMATE NUTRIENT BREAKDOWN OF THIS RECIPE FOR 2 BESAN CHEELAS:
• Calories: 200 kcal
• Carbohydrates: 20 g
• Protein: 10 g
• Fat: 8 g
• Fiber: 4 g
• Vitamin A: 250 IU
• Vitamin C: 10 mg
• Calcium: 50 mg
Boiled Kala Chana Salad Recipe
Start your day on a nutritious note with this vibrant and refreshing Boiled Kala Chana Salad Recipe! Bursting with flavors and loaded with protein-rich kala chana, this salad is the perfect way to fuel your morning. Say goodbye to boring breakfasts and hello to a bowl full of goodness that will leave you feeling energized and ready to tackle the day ahead!
OUR BOILED KALA CHANA SALAD RECIPE
Ingredients:
● 1 cup boiled kala chana (black chickpeas)
● 1 small cucumber, diced
● 1 small tomato, diced
● 1/2 onion, finely chopped
● 1 green chili, finely chopped (optional)
● 2 tablespoons fresh coriander leaves, chopped
● Juice of 1 lemon
● Salt to taste
● 1/2 teaspoon roasted cumin powder
● 1/2 teaspoon chaat masala
● A pinch of black salt (optional)
● Freshly ground black pepper to taste
PREPARATION:
1. In a large mixing bowl, combine boiled kala chana, diced cucumber, diced tomato, chopped onion, green chili (if using), and chopped coriander leaves.
2. Drizzle lemon juice over the salad mixture and toss gently to combine.
3. Season the salad with salt, roasted cumin powder, chaat masala, black salt (if using), and freshly ground black pepper. Toss again to evenly coat the ingredients with the spices.
4. Taste and adjust seasoning if necessary.
5. Transfer the salad to serving bowls or plates.
6. Garnish with additional coriander leaves if desired.
7. Serve the Boiled Kala Chana Salad immediately as a nutritious breakfast option or as a refreshing snack throughout the day.
8. Serve hot with chutney or yogurt dip.
HEALTH FACTS ABOUT KALA CHANA:
● High in protein, aiding muscle repair and growth.
● Rich in fiber, promoting digestion and gut health.
● Supports weight loss by promoting fullness.
● Regulates blood sugar levels, reducing the risk of diabetes.
● Lowers cholesterol levels, promoting heart health.
● Provides sustained energy, ideal for active lifestyles.
● Boosts immunity with vitamins and minerals.
● Supports bone health with calcium and magnesium.
● Helps control blood pressure, promoting cardiovascular health.
● Improves skin health with antioxidants.
● Aids in detoxification, cleansing the body.
● Enhances brain function with essential nutrients.
● Reduces inflammation in the body.
● May aid in cancer prevention with antioxidants.
● Gluten-free and easily digestible, suitable for various diets.
APPROXIMATE NUTRIENT BREAKDOWN OF THIS RECIPE FOR 100 GRAMS OF KALA CHANA SALAD
● Calories: 80 kcal
● Carbohydrates: 15 g
● Protein: 6 g
● Fat: 1 g
● Fiber: 5 g
● Vitamin C: 10 mg
● Iron: 2 mg
● Calcium: 30 mg
Apple Pie
Indulge in the cozy flavors of fall with a guilt-free twist on a classic favorite - Apple Pie! This wholesome recipe offers all the comforting sweetness and warm spices you love, without any added sugar. With each bite, you'll savor the natural sweetness of ripe apples, perfectly complemented by a flaky whole wheat crust. Whether enjoyed as a mid-morning snack or a delightful dessert, this apple pie will fill your home with irresistible aromas and leave you feeling nourished, satisfied, and utterly delighted.
OUR APPLE PIE RECIPE
Ingredients:
● 4 medium-sized apples, peeled, cored, and thinly sliced
● 1 tablespoon lemon juice
● 1 teaspoon ground cinnamon
● 1/4 teaspoon ground nutmeg
● 1/4 teaspoon ground ginger
● 1/4 teaspoon ground cloves
● 1 tablespoon whole wheat flour
● 1/4 cup chopped walnuts or almonds
● 1 tablespoon unsalted butter, diced
● 1 whole wheat pie crust (store-bought or homemade)
● Optional: 1 tablespoon honey or maple syrup for a touch of sweetness (if desired)
PREPARATION:
1. Preheat your oven to 375°F (190°C).
2. In a large mixing bowl, combine the sliced apples, lemon juice, ground cinnamon, nutmeg, ginger, cloves, and whole wheat flour. Toss until the apples are evenly coated with the spices and flour.
3. If using, stir in the chopped nuts for added texture and crunch.
4. Roll out the whole wheat pie crust and place it in a pie dish, pressing it gently against the bottom and sides.
5. Transfer the spiced apple mixture into the prepared pie crust, spreading it out evenly.
6. Dot the diced unsalted butter over the top of the apple filling.
7. If desired, drizzle honey or maple syrup over the filling for a touch of sweetness.
8. Cover the pie with the remaining pie crust, crimping the edges to seal.
9. Use a sharp knife to make a few small slits in the top crust to allow steam to escape.
10. Place the pie in the preheated oven and bake for 40-45 minutes, or until the crust is golden brown and the filling is bubbly.
11. Remove the pie from the oven and let it cool for at least 10-15 minutes before slicing.
12. Serve slices of warm apple pie on their own or with a dollop of Greek yogurt or a scoop of vanilla ice cream, if desired.
HEALTH FACTS ABOUT APPLES :
● Apples are rich in dietary fiber, aiding digestion and promoting gut health.
● They contain antioxidants that may reduce the risk of chronic diseases.
● Apples support heart health by lowering cholesterol levels and blood pressure.
● They provide essential vitamins and minerals, including vitamin C and potassium.
● Apples are low in calories and can aid in weight management.
● They may help regulate blood sugar levels and reduce the risk of type 2 diabetes.
● Apples promote hydration, as they are composed mostly of water.
● They support bone health with their calcium and vitamin K content.
● Apples contain phytochemicals that may help prevent cancer.
● They promote oral health by stimulating saliva production and reducing bacteria.
● Apples may improve lung function and reduce the risk of asthma.
● They support brain health and cognitive function.
● Apples are a convenient and portable snack option.
● They may help reduce the risk of developing Alzheimer's disease.
● Apples promote satiety and may aid in weight loss when included in a balanced diet.
APPROXIMATE NUTRIENT BREAKDOWN OF THIS RECIPE FOR 100 ml OF THIS RECIPE:
● Calories: 120 kcal
● Carbohydrates: 20 g
● Protein: 2 g
● Fat: 4 g
● Fiber: 4 g
● Vitamin C: 5 mg
● Calcium: 20 mg
● Iron: 1 mg
Boiled Egg Chaat
Elevate your mid-morning snacking experience with this delightful Boiled Egg Chaat! Bursting with flavor and packed with protein, this recipe offers a savory twist to your usual boiled eggs. With a tantalizing blend of spices and fresh ingredients, this chaat is not only delicious but also nutritious, providing you with a satisfying snack that will keep you energized and focused until your next meal. Whether you're looking for a quick bite on-the-go or a wholesome snack to enjoy at home, this boiled egg chaat is sure to become your new favorite go-to option!
OUR BOILED EGG CHAAT RECIPE
Ingredients:
● 2 hard-boiled eggs, peeled and chopped
● 1 small onion, finely chopped
● 1 small tomato, finely chopped
● 1 green chili, finely chopped (optional)
● 1 tablespoon fresh cilantro, chopped
● 1 tablespoon lemon juice
● 1/2 teaspoon chaat masala
● 1/4 teaspoon ground cumin
● Salt to taste
● Black pepper to taste
PREPARATION:
1. In a mixing bowl, combine the chopped hard-boiled eggs, onion, tomato, green chili (if using), and fresh cilantro.
2. Drizzle lemon juice over the mixture and toss gently to combine.
3. Sprinkle chaat masala, ground cumin, salt, and black pepper over the egg mixture, and toss again to coat evenly.
4. Taste and adjust the seasoning according to your preference.
5. Transfer the boiled egg chaat to a serving dish and garnish with additional cilantro if desired.
6. Serve immediately and enjoy the flavorful goodness of this nutritious snack!
HEALTH FACTS ABOUT EGG :
1. Eggs are a complete protein source, containing all nine essential amino acids.
2. They are rich in vitamins such as vitamin A, vitamin D, vitamin E, and vitamin B12.
3. Eggs provide choline, promoting brain health and development.
4. They are a good source of selenium, supporting immune function and thyroid health.
5. Eggs contain lutein and zeaxanthin, promoting eye health and reducing the risk of age-related macular degeneration.
6. They are low in calories and can aid in weight management.
7. Eggs are versatile and can be prepared in various ways, adding variety to your diet.
8. They promote muscle strength and recovery due to their high protein content.
9. Eggs contain antioxidants that may reduce inflammation in the body.
10. They support bone health with their calcium and phosphorus content.
11. Eggs may help reduce the risk of heart disease by improving cholesterol levels.
12. They are filling and can help control appetite and prevent overeating.
13. Eggs are affordable and readily available, making them a convenient food option.
14. They support skin health and may help improve complexion.
15. Eggs are easy to digest and can be enjoyed by people of all ages.
APPROXIMATE NUTRIENT BREAKDOWN OF THIS RECIPE FOR 100 GRAMS OF THIS RECIPE:
● Calories: 120 kcal
● Carbohydrates: 6 g
● Protein: 12 g
● Fat: 6 g
● Fiber: 2 g
● Vitamin A: 200 IU
● Vitamin C: 10 mg
● Calcium: 50 mg
Bajra Roti
Elevate your mid-morning snack game with our wholesome Bajra Roti recipe! Bursting with earthy flavors and nutritional goodness, these rotis offer a delightful twist to your snack routine. Made from hearty bajra flour, this recipe is not only delicious but also a powerhouse of nutrients. Say hello to a snack that's both satisfying and energizing, providing you with the natural sugar boost you need to tackle the day with gusto!
OUR BAJRA ROTI RECIPE
Ingredients:
● 1 cup bajra flour (pearl millet flour)
● Water, as needed
● Salt to taste
● Olive oil or ghee for cooking
PREPARATION:
1. In a mixing bowl, combine bajra flour and salt.
2. Gradually add water to the flour mixture and knead it into a smooth dough. The dough should be soft and pliable.
3. Divide the dough into equal-sized portions and roll each portion into a ball.
4. Dust a rolling surface with a little bajra flour and roll out each dough ball into a thin circle, approximately 6-7 inches in diameter.
5. Heat a non-stick skillet or tawa over medium heat.
6. Place the rolled-out roti on the hot skillet and cook for about 1-2 minutes on one side, or until bubbles start to form.
7. Flip the roti and cook for another 1-2 minutes on the other side, pressing gently with a spatula to ensure even cooking.
8. Brush the cooked roti with a little olive oil or ghee for added flavor and richness.
9. Once cooked, remove the roti from the skillet and repeat the process with the remaining dough balls.
HEALTH FACTS ABOUT BAJRA:
1. Bajra flour is gluten-free, making it suitable for individuals with gluten sensitivities or celiac disease.
2. It is rich in fiber, promoting digestive health and regular bowel movements.
3. Bajra flour is a good source of iron, preventing anemia and boosting energy levels.
4. It contains magnesium, supporting bone health and muscle function.
5. Bajra flour is low in glycemic index, helping to regulate blood sugar levels.
6. It is high in antioxidants, protecting cells from damage caused by free radicals.
7. Bajra flour is rich in phosphorus, promoting healthy bones and teeth.
8. It contains essential amino acids, making it a complete protein source.
9. Bajra flour is rich in vitamins and minerals, supporting overall health and well-being.
10. It is a natural coolant, helping to lower body temperature and prevent heat-related ailments.
11. Bajra flour is versatile and can be used in various recipes, from rotis and bhakris to porridge and pancakes.
12. It supports weight management by promoting feelings of fullness and reducing appetite.
13. Bajra flour helps regulate cholesterol levels, promoting heart health.
14. It is rich in antioxidants, supporting immune function and reducing the risk of infections.
15. Bajra flour is a sustainable crop, requiring minimal water and fertilizer for cultivation.
APPROXIMATE NUTRIENT BREAKDOWN OF THIS RECIPE FOR 2 ROTIS:
● Calories: 200 kcal
● Carbohydrates: 40 g
● Protein: 6 g
● Fat: 2 g
● Fiber: 8 g
Barley Veggie Soup
Dive into a bowl of comfort and nourishment with our delightful Barley Veggie Soup! Packed with wholesome ingredients and bursting with flavor, this soup is a perfect mid-morning snack that will keep you feeling satisfied and energized. With barley as the star ingredient, known for its fiber and nutrient content, and a medley of colorful vegetables, this soup is a celebration of health and taste. Get ready to warm your soul and nourish your body with every spoonful of this hearty and nutritious creation!
OUR BARLEY VEGGIE SOUP RECIPE
Ingredients:
● 1/2 cup pearl barley, rinsed and soaked overnight
● 2 carrots, diced
● 1 celery stalk, diced
● 1 onion, chopped
● 2 garlic cloves, minced
● 1 potato, diced
● 1/2 cup green beans, chopped
● 1/2 cup corn kernels (fresh or frozen)
● 4 cups vegetable broth
● 2 cups water
● 1 bay leaf
● Salt and pepper to taste
● Fresh parsley for garnish
PREPARATION:
1. In a large pot, heat a little water over medium heat. Add chopped onions and garlic and sauté until translucent.
2. Add diced carrots, celery, potato, green beans, and corn kernels to the pot. Stir and cook for 5-7 minutes until slightly softened.
3. Drain the soaked barley and add it to the pot along with vegetable broth and water. Stir well to combine.
4. Add a bay leaf for flavor and season with salt and pepper to taste. Bring the soup to a boil.
5. Once boiling, reduce the heat to low, cover, and let the soup simmer for about 30-40 minutes, or until the barley and vegetables are tender.
6. Once the soup is cooked, remove the bay leaf and adjust the seasoning if needed.
7. Serve hot, garnished with fresh parsley.
HEALTH FACTS ABOUT BARLEY:
1. Barley is high in dietary fiber, promoting digestive health and aiding in weight management.
2. It contains beta-glucan, a type of soluble fiber that helps lower cholesterol levels.
3. Barley is rich in vitamins and minerals, including vitamin B6, iron, magnesium, and selenium.
4. It has a low glycemic index, helping to regulate blood sugar levels and prevent spikes.
5. Barley is a good source of antioxidants, protecting cells from damage caused by free radicals.
6. It is naturally gluten-free, making it suitable for individuals with gluten sensitivities or celiac disease.
7. Barley is high in protein, supporting muscle growth and repair.
8. It contains essential amino acids, the building blocks of protein, necessary for overall health.
9. Barley is rich in phosphorus, contributing to bone health and strength.
10. It has a nutty flavor and chewy texture, adding depth to soups, salads, and pilafs.
11. Barley is a versatile ingredient that can be used in various dishes, from breakfast porridge to risottos.
12. It is a sustainable crop, requiring less water and resources compared to other grains like wheat or rice.
13. Barley may help reduce the risk of heart disease and stroke due to its high fiber and antioxidant content.
14. It promotes satiety and may aid in weight loss when included as part of a balanced diet.
15. Barley is a traditional food with a long history of consumption, dating back thousands of years.
APPROXIMATE NUTRIENT BREAKDOWN OF THIS RECIPE FOR 100 ML OF THIS RECIPE
● Calories: 60 kcal
● Carbohydrates: 13 g
● Protein: 2 g
● Fat: 0 g
● Fiber: 2 g
Baked Sweet Potato Fries
Get ready to satisfy your snack cravings with a twist of healthiness! Say hello to Baked Sweet Potato Fries, a crispy and flavorful treat that's sure to become your new favorite. These fries are not only delicious but also packed with nutrients, making them the perfect guilt-free indulgence for your mid-evening munchies. Get ready to enjoy the crunch without the guilt!
OUR BAKED SWEET POTATO FRIES RECIPE
Ingredients:
● 2 medium sweet potatoes, washed and peeled
● 1 tablespoon olive oil
● 1 teaspoon paprika
● 1/2 teaspoon garlic powder
● 1/2 teaspoon onion powder
● Salt and pepper to taste
PREPARATION:
1. Preheat your oven to 425°F (220°C) and line a baking sheet with parchment paper.
2. Cut the sweet potatoes into evenly sized fries or wedges.
3. In a large mixing bowl, toss the sweet potato fries with olive oil, paprika, garlic powder, onion powder, salt, and pepper until evenly coated.
4. Arrange the fries in a single layer on the prepared baking sheet, making sure they are not overcrowded.
5. Bake in the preheated oven for 20-25 minutes, flipping halfway through, until the fries are golden brown and crispy.
6. Once baked, remove from the oven and let cool for a few minutes before serving.
7. Enjoy these delicious Baked Sweet Potato Fries on their own or with your favorite dipping sauce!
HEALTH FACTS ABOUT BAKED SWEET POTATO FRIES:
● Rich in vitamins A and C for immune support.
● High in fiber for digestive health and satiety.
● Contains antioxidants for cellular protection.
● Lowers risk factors for heart disease and diabetes.
● Supports eye health with beta-carotene.
● Promotes healthy skin with vitamin E.
● Regulates blood sugar levels due to low glycemic index.
● Aids in weight management with its filling nature.
● Supports bone health with calcium and potassium.
● Enhances brain function with its vitamin B6 content.
● Improves gut health with prebiotic properties.
● Suitable for various diets, including vegan and gluten-free.
● Boosts energy levels with complex carbohydrates.
● Versatile ingredient in both sweet and savory dishes.
● Adds natural sweetness and flavor to recipes.
APPROXIMATE NUTRIENT BREAKDOWN OF THIS RECIPE FOR 100 GRAMS OF THIS RECIPE
● Calories: 90 kcal
● Protein: 1g
● Carbohydrates: 20g
● Fiber: 3g
● Fat: 2g
● Saturated Fat: 0g
● Cholesterol: 0mg
● Sodium: 100mg
● Sugar: 4g
● Vitamin A: 150% DV
● Vitamin C: 20% DV
● Calcium: 2% DV
● Iron: 2% DV
Chia Seed Pudding
Ready for a snack that's as delicious as it is nutritious? Say hello to Chia Seed Pudding! Bursting with flavor and packed with wholesome goodness, this creamy treat is perfect for satisfying your mid-evening cravings. With no added sugars or extra fats, it's a guilt-free indulgence that'll leave you feeling energized and ready to tackle whatever comes your way!
OUR CHIA SEED PUDDING RECIPE
Ingredients:
● 1/4 cup chia seeds
● 1 cup unsweetened almond milk (or any milk of your choice)
● 1 tablespoon honey or maple syrup (optional, for sweetness)
● 1/2 teaspoon vanilla extract
● Fresh fruits or berries for topping (optional)
PREPARATION:
1. In a mixing bowl, combine chia seeds, almond milk, honey or maple syrup (if using), and vanilla extract. Stir well to combine.
2. Let the mixture sit for 5 minutes, then stir again to break up any clumps of chia seeds.
3. Cover the bowl and refrigerate for at least 2 hours or overnight, allowing the chia seeds to absorb the liquid and thicken into a pudding-like consistency.
4. Once chilled and thickened, give the pudding a final stir.
5. Divide the pudding into serving glasses or bowls.
6. Top with fresh fruits or berries if desired.
7. Serve and enjoy this delightful Chia Seed Pudding as a satisfying and healthy mid-evening snack!
HEALTH FACTS ABOUT CHIA SEEDS:
● High in omega-3 fatty acids for heart health.
● Rich in fiber for digestive health and satiety.
● Contains antioxidants for cellular protection.
● Lowers risk factors for heart disease and diabetes.
● Helps regulate blood sugar levels.
● Supports weight loss by promoting fullness.
● Enhances hydration with its ability to absorb water.
● Provides essential minerals like calcium and magnesium.
● Boosts energy levels and endurance.
● Improves bone health with its calcium content.
● Supports brain function and cognitive health.
● Gluten-free and suitable for celiac diets.
● Versatile ingredient in recipes, both sweet and savory.
● Can be used as a vegan egg substitute in baking.
● Adds texture and thickness to dishes like puddings and smoothies.
APPROXIMATE NUTRIENT BREAKDOWN OF THIS RECIPE FOR 100 GRAMS OF THIS RECIPE
● Calories: 100 kcal
● Protein: 3g
● Carbohydrates: 10g
● Fiber: 5g
● Fat: 6g
● Saturated Fat: 0.5g
● Cholesterol: 0mg
● Sodium: 50mg
● Sugar: 2g
● Vitamin A: 0% DV
● Vitamin C: 0% DV
● Calcium: 15% DV
● Iron: 10% DV
Brown Rice Pulao
Ingredients:
- 1 cup brown rice
- 2 cups water
- 1 onion, thinly sliced
- 1 tomato, chopped
- 1 carrot, diced
- 1/2 cup green peas (fresh or frozen)
- 2 cloves garlic, minced
- 1-inch piece of ginger, grated
- 2 green chilies, slit
- 1 teaspoon cumin seeds
- 1 cinnamon stick
- 2-3 cloves
- 2-3 cardamom pods
- 1 bay leaf
- 1/4 teaspoon turmeric powder
- 1/2 teaspoon garam masala
- Salt to taste
- 2 tablespoons oil or ghee
- Fresh coriander leaves for garnish
Instructions:
1. Rinse the brown rice under cold water until the water runs clear. Soak the rice in water for about 30 minutes. Drain and set aside.
2. Heat oil or ghee in a pan over medium heat. Add cumin seeds, cinnamon stick, cloves, cardamom pods, and bay leaf. Sauté until fragrant, about 1 minute.
3. Add sliced onions and sauté until they turn translucent.
4. Add minced garlic, grated ginger, and slit green chilies. Sauté for another 1-2 minutes until aromatic.
5. Add chopped tomatoes and cook until they turn soft and mushy.
6. Add diced carrots and green peas. Stir well.
7. Add soaked and drained brown rice to the pan. Mix well with the vegetables and spices.
8. Pour in 2 cups of water. Season with salt, turmeric powder, and garam masala. Stir to combine.
9. Bring the mixture to a boil, then reduce the heat to low. Cover the pan and let the rice simmer for about 30-40 minutes or until the rice is cooked and the water is absorbed.
10. Once done, fluff the pulao gently with a fork. Garnish with fresh coriander leaves.
11. Serve hot with raita or yogurt on the side.
Banana and Chia Smoothie
Indulge in a burst of natural sweetness and wholesome goodness with this delectable Banana and Chia Smoothie recipe! Say goodbye to added sugars and hello to a refreshing blend of ripe bananas and nutrient-packed chia seeds. Whether you're fueling up post-workout or starting your day on a nutritious note, this smoothie offers a delightful combination of flavors and textures that will leave you feeling energized and satisfied. Get ready to sip your way to health and vitality with this simple yet delicious concoction!
OUR BANANA AND CHIA SMOOTHIE RECIPE
Ingredients:
● 2 ripe bananas, peeled and sliced
● 2 tablespoons chia seeds
● 1 cup unsweetened almond milk (or any milk of your choice)
● 1/2 teaspoon vanilla extract (optional)
● Ice cubes (optional)
● Honey or maple syrup for sweetness (optional, if desired)
PREPARATION:
1. In a blender, combine sliced bananas, chia seeds, almond milk, and vanilla extract (if using).
2. Blend on high speed until smooth and creamy, scraping down the sides as needed.
3. If the smoothie is too thick, add more almond milk or water to reach your desired consistency.
4. Taste the smoothie and add honey or maple syrup for sweetness, if needed. Blend again until well combined.
5. If desired, add ice cubes to the blender and blend until smooth.
6. Pour the Banana and Chia Smoothie into glasses and serve immediately.
7. Garnish with a sprinkle of chia seeds or a slice of banana for an extra touch.
HEALTH FACTS ABOUT BANANA AND CHIA :
● Bananas are rich in potassium, supporting heart health and muscle function.
● Chia seeds are packed with fiber, aiding digestion and promoting fullness.
● Bananas provide natural sugars for quick energy without the crash.
● Chia seeds are high in omega-3 fatty acids, supporting brain health.
● Bananas contain vitamin B6, essential for metabolism and immune function.
● Chia seeds are loaded with antioxidants, protecting cells from damage.
● Bananas help regulate blood sugar levels, reducing cravings.
● Chia seeds promote hydration with their ability to absorb water.
● Bananas are a good source of vitamin C, boosting immunity.
● Chia seeds support bone health with calcium and phosphorus.
● Bananas contain tryptophan, which may improve mood and sleep.
● Chia seeds are low in calories but high in nutrients, aiding weight management.
● Bananas are easy to digest, making them suitable for sensitive stomachs.
● Chia seeds are gluten-free, suitable for gluten-sensitive individuals.
● Bananas and chia seeds combined provide a balanced mix of carbohydrates, protein, and healthy fats.
APPROXIMATE NUTRIENT BREAKDOWN OF THIS RECIPE FOR 100 ML OF THIS SMOOTHIE:
● Calories: 50 kcal
● Carbohydrates: 10 g
● Protein: 1 g
● Fat: 1 g
● Fiber: 3 g
● Potassium: 200 mg
● Calcium: 50 mg
