Trail Mix - Easy, Healthy & On the go Snack

What else can be easier to make snack than a trail mix? Healthy, easy and quick to make and on the go snack. Make them at home so that you can mix and match ingredients based on your diet needs and is much easier on your wallet than store bought ones. Takes less than 15 minutes to make and you can make batches to satisfy craving attacks.



I make these on a regular basis, you can make it without adding raisins and cranberries if you are looking for no sugar snacks. For kids you can add some toasted peanuts and dry fruits or choco chips. My little one insisted on adding candy, so i added a few of Sunspire Natural Chocolates  - Sundrop. Lesser evil than the other ones available in the store. For the sake of taking photos, i added few m & m's. Yes they look fantastic, but not so for your health.









Preparation Time - 15 Minutes

Cooking Time - 0





Ingredients



Roasted & Salted Organic Sunflower seeds - 1 1/2 Cups

Roasted Organic Pumpking Seeds - 1 1/2 Cups

Roasted Chopped Almonds - 1 Cup

Roasted Chopped Cashews -1 Cup

Roasted Chopped Macadamia nuts - 1 Cup

Roasted Chopped Walnuts - 1/2 Cup

Roasted Salted Pistachio    - 1/2 Cup



Dried Cranberries (optional) - 1/2 Cup (Avoid these two if you on a no sugar diet)

Dried raisins (optional)        - 1/2 Cup



Method



1) I use a normal toaster oven and toast each one of the ingredient in a medium heat which will take 2-3 minutes or you can buy roasted sunflower and pumpkin seeds, raw chopped macadamia nuts and chop the rest of the ingredients Almonds, Cashews, walnuts etc.



2) Combine all the above ingredients, store in a airtight jar. This trail mix is good for atleast a week to 10 days in normal room temperature, or if you are going to keep it longer refrigerate.

Trail Mix 2



Ingredients

Roasted Chopped Almonds - 1 Cup

Roasted Chopped Cashews - 1 Cup

Roasted Peeled Peanuts - 1 Cup

Sunspire Sundrops - 1 small pack

Raisins - 1/2 Cup

Salt - 1/2 tsp (optional)



Method



Combine all of the ingredients listed above and enjoy.

Event Participation



1) This goes straight to Champa's - Kid's Delight Restaurant recreation an event started by Srivalli.

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Cucumber Carrot Pomegranate Salad





 I try to include atleast one salad in our everyday meal. I try to be as much innovative as possible, first thing not to get bored eating the same salad again and again and also different fruit and vegetable has different nutrients. So to get different nutrients, one has to try different fruits, veggies and legumes.

This is one such easy salad, but yet tasty and nutritious. However, if you are looking for low carb vegetables, please skip the carrot. Also I have used Nusalt instead of regular salt, which is high in potassium and low in sodium. Normally the taste of this salt is very distinct and one can easily find out the difference, but the addition of carrot and pomegranate adds a mild sweetness and kinds of suppresses the taste. If you are on a low-sodium diet, try substituting this salt instead of regular salt.

Preparation Time - 10 Minutes

Cooking Time - 2 Minutes

Serves - 2

Ingredients

Pomegranate seeds - 1/2 cup

Carrot - 1

Cucumber - 1

Black Pepper powder - 1/2 tsp or to taste

Lemon juice - 1 tsp or to taste

Nusalt - 1/3 tsp or to taste

Chat Masala - 1/4 tsp



Method



1) Grate the carrots, chop the cucumber into small pieces.

2) Add the pomegranate seeds, nusalt, lemon juice, black pepper powder, chat masala to the

carrots & cucumber mixture.

3) Combine thoroughly and serve.

Events

This directly goes to the Innovative Salad Event-Cucumber.

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Beet Root Kheer(Payasam)

Beets the sweet root vegetables are fun to cook with. It is so versatile you can make curries, salads, add them to cakes and kheers too. These colorful root vegetables contain powerful nutrient compounds that help protect against heart disease, birth defects and certain cancers, especially colon cancer. But if you are on a low glycemic diet and are avoiding all kinds of sugar including dry fruits, then this recipe is not for you. Now getting on the recipe, with very few ingredients the kheer tastes awesome and kids will love its color.



Preparation Time - Nil

Cooking Time - 45 Minutes

Serves - 4



Ingredients



Beets - 2 (Medium sized)

Milk - 2 Cups(Boiled and cooled)

Water - 1/2 Cup

Grated Jaggery(Panela) - 1/2 Cup or increase it more or you can use raw sugar too

Ghee(Clarified Butter) - 2 Tbsp

Chopped Nuts - 1 Tbsp

Cardamom powder - 1 Tsp



Method



1) Wash and cook the whole beets in a pressure cooker for three whistles and switch off.

2) After you open the cooker, rinse the beets in cold water and peel them.

3) Grate one of the beets and keep it aside, puree the other beets with 1/2 cup of water and keep it aside.

4) Heat a pan and add a tsp of ghee and fry the nuts till golden and keep them aside.

5) Add the rest of the ghee and once it is hot add the grated beets and pureed beets and saute till they are cooked and you get a nice aroma.

6) At this point add the powdered jaggery and saute till jaggery melts.

7) Now add the milk and cardamom powder and simmer for 5 minutes and switch off.

8) Chill, garnish with roasted nuts and server.



Note



Pureed beets give a thick and creamy kheer and the grated beets a nice texture instead of a soup like consitency. So i pureed one of the beet and grated the other beet.

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Split Chick Pea Coconut Milk Pudding

Split Chick Pea/Bengal gram/chana dal is very high in protein and very low in glycemic index. This bean

looks just like yellow split peas, is more closely related to garbanzo beans, or chickpeas.

The differences are that chana dal is younger, smaller, split, sweeter, and has a much lower glycemic index.

Coconut is a tropical fruit that is rich in protein. Coconut contains a PH that is good for the skin,

supporting the natural chemical balance of the skin.

Panela(Jaggery) is unrefined sugar and is rich in vitamins and minerals and a good source of iron.

Unlike refined sugar this doesn’t cause cavities nor source of empty calories.

Yes everybody like to relish on sweet things, yes i make it too but i make sure they do contain some

nutrition and are not made of refined sugar. A sweet which is not totally junk. This kheer is made with

protein rich Bengal gram and Coconut milk and sweetened with Jaggery and fruit pieces. Try this awesome

tasting kheer and you are sure to like it.

Preparation Time – 5 Minutes

Cooking Time – 30 Minutes

Serves - 4

Ingredients

Chana Dal – 3/4 Cup

Jaggery – 1 Cup(Increase this based on your liking)

Coconut Milk – 1 Cup

Chopped Banana & Jack fruit pieces – 1/2 cup

Ghee(Clarified Butter) – 1 Tbsp

Cashes – 1 Tbsp

Chopped Dry Coconut Pieces(Copra) – 1 Tbsp (optional)

Cardamom powder – 1/4 tsp

Water – 2 1/2 cups(Adjust this according to the thickness desire)

Method

1) Wash and rinse Chana Dal and pressure cook with 1 1/2 cups water for

three whistles.

2) Once the pressure is released, remove the chana dal and mash it to get

a coarse texture with a masher, make sure not to make a paste all we need

is slightly mashed chana dal.

4) Add water, coconut milk, cardamom powder, jaggery and boil till

the jaggery is well dissolved at this stage add more water if desired based

on the consistency you require.

5) Heat a pan and add the ghee, saute the nuts till golden brown and remove

it and saute the dry coconut pieces till they are crisp. Garnish the kheer

with nuts, roasted coconut pieces along with the ghee and fresh fruit

pieces and serve hot or cold.

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Mung Bean & Vegetable Salad

Getting bored of the same old salad, try these colorful and nutritious ones which will please your taste

buds and are good for you. Combined with the goodness of legume and all the colorful vegetables, these

can be had along with your meal or as a snack. Mung Bean is very easy to digest and are a good source

of protein and low in glycemic index. If you are looking for a filling and low carb salad go for this one

who can even eliminate the carrot and use the rest of the vegetables. They taste equally good even

without the carrot in them.



Preparation Time – 10 minutes

Cooking Time – 2 minutes

Serves – 2



Ingredients

Split yellow Mung Bean – 1/3 cup

Carrot – 2

Cucumber – 1 (small sized one and not the size of a foot long)

Bell pepper – 1/2 cup chopped finely

Green onion/scallion – 3 stalks

Chopped cilantro – 2 Tbsp

Lemon juice – 1 tsp or to taste

Nu salt – 1/2 tsp or to taste

Oil – 1 tsp

Mustard seeds – 1/2 tsp

Asafoetida powder – pinch

Green Chili – 1 chopped finely

Grated ginger – 1 tsp



Method



1) Wash, rinse and soak the mung bean in enough water up to twice its height and let this sit

for an hour or two.

2) Peel and grate the carrot, peel and chop the cucumber into fine pieces and also

the bell pepper, scallion and cilantro.

3) Rinse, drain the water completely from soaked mung bean and to this add the

grated carrot, chopped cucumber, bell pepper, scallion and cilantro.

4) Heat a small pan and to this add oil and the mustard seeds, once the mustard seeds

stop spluttering add asafoetida powder, green chili, grated ginger and add this

content to the mung bean bowl.

5) To the mung bean add nu salt and lemon juice, stir and combine and serve.

This directly goes to the Innovative Salad Event-Cucumber.

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Radish Salad

Radish is low in Saturated Fat, cholestrol, high in Dietary Fiber, Vitamin C, Folate, Potassium, Riboflavin,

Vitamin B6, Calcium, Magnesium, Copper and Manganese.

Preparation Time – 10 minutes

Cooking Time – 2 minutes

Serves – 2

Ingredients

Radish – 1 long or 2 small

Cucumber – 1 (small sized one and not the size of a foot long)

Tomato – 1 medium sized

White onion – 1 small

Chopped cilantro – 2 Tbsp

Lemon juice – 1 tsp or to taste

Nu salt – 1/2 tsp or to taste

Oil – 1 tsp

Mustard seeds – 1/2 tsp

Asafoetida powder – pinch

Green Chili – 1 chopped finely

Grated ginger – 1 tsp

Method

1) Peel and grate the radish, peel and grate the cucumber and let this sit for a while as the water

will come out. Squeeze the water out and gulp it down as this will be very refreshing. Now chop

the onion, tomato and cilantro into fine pieces and add it to the radish and cucumber.

2) Heat a small pan and to this add oil and the mustard seeds, once the mustard seeds

stop spluttering add asafoetida powder, green chili, grated ginger and add this

content to the radish salad bowl.

5) To the mung bean add nu salt and lemon juice, stir and combine and serve.

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Tomato & Pepper Salad

Tomatoes are an excellent source of vitamin C, vitamin A, and vitamin K. They are also a very good

source of molybdenum, potassium, manganese, dietary fiber, chromium, and vitamin B1. In addition,

tomatoes are a good source of vitamin B6, folate, copper, niacin, vitamin B2, magnesium, iron,

pantothenic acid, phosphorus, vitamin E and protein.

With salads being a part of our everyday meal, i literally run out of ideas. I try different colored vegetables

to get different nutrients and also not to get bored with the same type of salad everyday. Try to replace

your regular salt with Nu salt to get a potassium rich and low sodium salad.

Preparation Time – 10 minutes

Cooking Time – none

Serves – 2

Ingredients

Tomatoes – 2 medium sized chopped finely

Chopped bell pepper – 1/2 cup(red, green and orange) into fine pieces

Onion – 1

Chopped cilantro – 1 tbsp

Lemon juice – 1/2 tsp if tomatoes are not sour

Nu salt – 1/2 tsp

Olive oil – 1 tsp

Freshly ground black pepper – 1 tsp or to taste

Method

1) Combine chopped tomatoes, bell pepper, onion, cilantro in a bowl.

2) To this add nu salt, lemon juice, olive oil and black pepper.

3) Toss to combine evenly and serve.

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Apple Banana Strawberry Smoothie/Shake

Apples are a good source of dietary fiber and vitamin C. Most of the apple's fiber

is contained in its skin, as is the majority of its quercitin. Since peeling results in

the loss of apples' flavonoids and most of its valuable fiber, choose organically grown

apples whenever possible. Bananas are one of our best sources of potassium, an essential

mineral for maintaining normal blood pressure and heart function. Strawberries are good

source of vitamin c and manganese, dietary fiber, iodine, potassium, folate, vitamin B5,

B6 and K.

Fruit smoothies not only fill you up but also recharge you, i can have this anytime

of the day and do not filter the juice and separate the fiber. Use a good quality

blender which will blend the pulp into a smooth paste and enjoy a cup full of

high fiber, nutritious smoothie.

Preparation Time – 10 minutes

Cooking Time – 0

Serves – 4

Ingredients

Apple – 1

Banana – 1

Strawberry – 1 cup(Chopped)

Raw Milk – 1 1/2 cups

Raw Honey – 2 Tbsp (adjust according to your taste)

Water – 1 1/2 cups

Ice cubes – optional

Vanilla Extract – few drops optional

Method

1) In a blender add the diced apples, banana and strawberry pieces.

2) Add 1/2 cup of milk and puree the fruits into a smooth paste.

3) Now add the rest of the milk, water, raw honey, ice cubes, vanilla extract

and blend and serve in tall glasses and enjoy

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Cabbage Coleslaw with Avocado Dressing

Cabbage is an excellent source of manganese, calcium and potassium. It is a very good source of iron,

phosphorous, magnesium. It is also a very good source of fiber, folate and omega-3 fatty acids. Further,

sodium, zinc and copper are found in good amounts in cabbage. It is an excellent source of Vitamin C,

B1, B2, B6. It also contains good amounts of Vitamin K, A and Protein. If you cook cabbage for a longer time

most of its nutrients will be lost. So take care not to over cook.

I have used Nu-Salt instead of regular salt in this recipe so it is safer for people looking for low sodium

recipes. Personally i don’t like the taste of Nu-salt but when substituted in salads like this with the

taste of lemon, pepper and the addition of sweet fruits one can literally not notice the taste. I prepare

a raw salad for my family, but when prepared for guests who are not used to raw salads like this

i blanch them slightly to make it tender. So the choice is yours, but after blanching do not discard

the water but use it in your cooking.

Preparation Time – 20 minutes

Cooking Time – 5 minutes

Serves – 4

Ingredients

Shredded Cabbage – 3 cups

Carrot – 1 cut into thin strips

Red & Green bell pepper – 1/2 cup(Cut into thin strips)

Pineapple pieces – 1/4 cup

Grapes – 1/3 cup halved

Avocado – 1-2(1 if big or 2 if small)

Lemon juice – 1 + 1/2 half of lemon

Nu-salt – 1/4 tsp

Ground black pepper – 1/2 tsp or to taste

Olive oil – 1/2 tbsp

Method

1) Boil water and to boiling water add the shredded cabbage, carrot and

bell pepper strips and cover for 1 minute.

2) Exactly in a minute drain the water and rinse with cold water, save

both the blanched and rinsed water as it will contain nutrients of the cut

vegetables and use it in your cooking.

3) If you prefer a raw salad like me skip 1-2 and come to step 3, combine

the shredded cabbage, carrot, bell peppers, grapes and pineapple pieces.

4) Peel and scoop out the avocado pulp in a bowl and then add oil, lemon juice

black pepper, nu salt and mix thoroughly.

5) Add the shredded vegetables to this avocado pulp and combine thoroughly

and serve.

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Avocado Mango Milk Shake

One-fifth of a medium avocado, or about one ounce, has 50 calories and contributes nearly 20 beneficial

nutrients to the diet. Avocados contribute nearly 20 vitamins, minerals and phytonutrients, including 4%

of the recommended Daily Value (DV) for vitamin E, 4% vitamin C, 8% folate, 4% fiber, 2% iron, 4%

potassium, with 81 micrograms of lutein and 19 micrograms of beta-carotene. Mango is a good source

of Vitamin A, C and dietary fiber, but is high in sugar, so if you are on a diabetic diet and looking for

low glycemic diet, Mango is not for you. Raw milk is a good source of calcium.

Cooking Time – 0

Preparation Time – 10 minutes

Serves – 4

Ingredients

Avocado – 1

Mango – 1

Milk – 1 1/2 cups

Water – 1 1/2 cups

Raw Honey – 1 Tbsp or to taste

Ice cubes few(optional)

Chia seeds – 4 Tbsp

Water – 12 Tbsp

Method

1) Soak the chia seeds in water and let this sit till you serve.

2) Peel avocado, deseed and put the avocado pulp in the blender.

3) Peel, deseed the mango and place the pulp in the blender.

4) Add half a cup of milk and blend into a smooth puree.

5) To this add the rest of milk, water, honey and ice cubes and blend.

6) Spoon the chia gel in 4 glasses and pour the milk shake on top and serve.

Chia seeds are a very good source of omega-3 and helps you in staying full

for a longer period of time. So enjoy this fortified milk shake and stay healthy.

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