Plum Lemonade

Sweet plum blended with lemon juice and minty sugar syrup

 

Ingredients - Serves 4

• Sweet plums - 10 nos halved and pitted
• Lemon Juice - 1/2 cup
• Mint leaves - few
• Sugar - 1/4 cup
• Ice cubes - few

Method

• Heat the pan and add sugar and mint leaves with 1/2 cup of water
• Allow the sugar to dissolve, remove the mint leaves and turn off the flame and keep it aside
• Grind the plums in the blender or food processor
• Stain the plums to remove the skin
• Add the plum juice, lemon juice and sugar syrup in the blender along with ice cube
• Serve cold

Nutritional Information

• Plums are good source of vitamin C, A, B2 and potassium.
• Per serving = 130 calories approximately

Double Berry Soy Smoothie

Protein rich tofu and fruit berry smoothie

Ingredients - Serves 2

• Strawberry - 4 nos
• Blueberry - 1/4 cup
• Tofu - 2 small cubes
• Soy milk - 1/2 cup (or regular milk)
• Honey - 1 tbsp
• Yogurt / curd - 1/4 cup

Method

• Blend all the above ingredients in a blender / mixer  and add little water if needed
• Serve chill

Nutritional Information

• Strawberries are rich in vitamin C and also contains large amounts of anti-oxidant, anti-cancer and anti-inflammatory properties
• Blueberry contains anti-oxidant, vitamin C and E, as well as heart-healthy fibers
• Per serving = 125 calories approximately 

Banana Walnut Shake - Energy Booster

Banana walnut shake is an energy booster filled with natural fruit and nuts.

Ingredients - Serves 2

• Cold milk - 1 cup
• Banana - 1
• Chopped dates - 1/4 cup
• Chopped walnuts - 1/4 cup

Method

• Blend banana, dates, walnuts and milk together in a mixer / blender (if needed add little water)
• Serve chill

Nutritional Information

• Banana is rich in potassium, vitamins and minerals.
• Dates is an energy booster and they help produce hemoglobin
• Nuts have omega 3 fatty acids, which has essential nutrients
• Per serving = 270 calories approximately

Butternut Squash Kheer (Pumpkin Kheer)

The Butternut squash kheer is a delightful combination of squash, milk, sugar, cardamom, nuts and raisins. Butternut squash is a type of winter squash that is similar to pumpkin. I was of the opinion that squash was a vegetable until recently, but learnt that it is a fruit and wanted to try this kheer. My family and friends thought that this was Badam (almond) kheer and did not believe it was made of squash!!

Ingredients - Serves 4

• Cubed butternut squash - 1 cup
• Milk (skim or whole) - 2 cups
• Cardamom powder - 1/2 tsp
• Cashew nut pieces - 2 tbsp
• Raisins - 2 tbsp
• Sugar or sugar free - 1 cup
• Ghee - 1 tbsp

Method

• Cook the squash and mash it well with a potato masher or laddle
•  In a heavy bottomed vessel boil the milk with sugar until the milk thickens up
• Add the mashed squash to the milk  and cook the squash in milk well
• Add cardamom powder and let it boil until you get a nice kheer consistency (add water if needed)
• Heat the pan with 1 tbsp of ghee, fry cashew nuts and raisins
• Add fried cashew nuts and raisins to the kheer
• Serve hot or chill

Tips - To make this as a low calorie drink use skim milk, sugar free and dry roast the cashew and raisins in the oven

Nutritional Information

• Butternut squash is rich in carotene, omega3 fatty acids and folate
• Squash has anti-inflammatory and anti-oxidant properties
• Per serving = 300 calories approximately
  

Strawberry Smoothie

This Strawberry Smoothie is a great refreshing delight. This smoothie should be freshly prepared and taken to gain the best out of it - Vitamin 'C'. This  smoothie has natural sugars from strawberry and honey.

Ingredients

• Strawberry - 6 large
• Skimmed / whole milk or soya milk-1/2 cup
• Yogurt - 2 to 3 tsp
• Honey - 2 tblsp

Method

• Place all the ingredients in the blender or mixie.
• Blend it for 30 seconds or till it is smooth.
• Serve chill

Nutritional Benefits

• Strawberry - Vitamin C
• Honey - Natural energy booster, great immunity builder, natural remedy for many ailments
• Soya milk - Vegetable protein, reduces cholesterol
• Approximately this smoothie has 150 calories.