Eat healthy with Radhika Toshniwal’s easy-to-cook recipes

Team L&M

Her passion for nutrition led her to experiment with healthy cook­ing. She replaced ingredients in everyday recipes with healthier options, always staying true to her belief that food should be simple, healthy and at the same time, yummy. Radhika Toshniwal has been practicing nutrition for over 15 years now. A mother of two and a fitness enthusiast, Radhika got inspired to study how food affects our body and mind.

Recently, Radhika launched her book Positive Eating, A Guide To Everyday Health & Nutrition with Easy-to-Cook Recipes. The book aims to promote healthy eating habits among the populace. Often, the topics on which she writes are influenced by the people she meets and their health concerns. The idea of writing a book came from the encouragement from the readers of her Face­book page on nutrition. There is nothing like capturing the essence of over 10 years of digital publication into a coffee table book that can occupy living rooms and kitchens and help people to build healthy eating habits so as to lead more nourished lives.

During her travels, she enjoys tasting local food, imbibing new flavours and experimenting with foreign ingredients. Some of these recipes have been included in this book.

“Our lifestyles are such that more often than not we have to make do with quick meals which can be prepared and consumed within 10-20 minutes. Since junk food is the easiest and commonly available option, despite knowing its harmful effects, it is eaten freely. I realised there is a gap in public knowledge about healthy foods which are easy to prepare. The book aims to fill that gap as it offers a deep and easy understanding about the essential nutrition that food should provide. This includes information about trendy vegetables and immunity boosters as well as highlights millennial concerns about health and grub,” shared Radhika at the launch.

The book has a number of recipes, and with each recipe, the book offers in-detail the benefits which the main ingredient of the dish offers. Most of these dishes can be prepared in less than 30 minutes if followed correctly. “These recipes are tried and tested. And after a thorough vetting process, have been modified to suit the needs of the urban working class. Good health starts from the kitchen with healthy eating,” Radhika added.

Recipes

KALE FRITTERS

Prep time: Under 10 minutes

Makes about 5-8 fritters (low glycemic index)

2 cups of kale leaves

1-1/2 inch ginger, finely chopped

1/2 teaspoon ground cumin

1/4 teaspoon cayenne pepper or

red chilli powder

1/2 teaspoon onion powder

1/2 teaspoon garlic powder

Ground black pepper to taste

Salt to taste

1/2 cup cooked pearl barley (quinoa, dalia, oats or poha can replace barley)

Add kale leaves, ginger, cumin powder, onion powder, garlic powder, salt, cayenne pepper and black pepper powder in a food processor and process till all the kale is chopped up. Transfer it into a medium bowl. (Do not over process, since the kale should not become a paste/puree. It should look like chopped leaves) Add pearl barley and mix well. Divide the mixture into equal portions and shape them into flat fritters. Heat a non-stick pan and grill the fritters, turning sides, till equally done on both sides. Serve hot.

AMARANTH OMELETTE

Prep time: 10 minutes

Serves: 4

6 eggs

Salt to taste

Black pepper powder to taste

1 tablespoon oil

3 garlic cloves chopped

225 g amaranth leaves, stemmed

Break the eggs into a bowl, add salt and pepper powder and whisk well. Heat oil in a small non-stick pan on high heat, add garlic and sauté till fragrant. Add amaranth, mix and cook covered till the leaves start to wilt. Spread out the leaves evenly on the pan. Pour the eggs over the amaranth. Turn the heat down to medium and cook the egg mixture for about 2 minutes or till partially set. Tilt the pan to the side and use spatula to partially lift that side of the omelette to allow the runny part to run underneath. Do this to the other sides if needed. Continue cooking till the eggs are completely cooked. Cut into wedges and serve hot.

BANANA SLICES WITH PEANUT BUTTER

Prep time: 5 minutes

Serves: 1-2

1 ripe banana

1-2 tablespoons peanut butter

1-2 tablespoons hemp seeds

or 1-2 tablespoons flax seeds and sesame seeds

Honey, as required (optional)

Peel banana. Spread some peanut butter over half the banana. Sprinkle hemp seeds or flax and sesame seeds on top and slice into bite-sized pieces. Drizzle a little honey if you want it to be sweeter.

Optional: Add salt and lemon juice for a sweet sour taste.