Air fryers are healthy alternatives to deep frying. They help cut down calories due to hot air cooking and minimum oil usage. While it is good to use air fryers to substitute for deep-fried foods, it is also recommended to use different cooking methods like stovetop cooking, grills, e.t.c for various types of foods for maintaining overall health.
After we started using the air fryer, we have incorporated veggies like bitter gourd, sweet potatoes, beetroot e.t.c. into our diet regularly that we didn’t like earlier. All the recipes can be customized as per your taste and can be enjoyed guilt-free due to less or no oil. So, replace deep frying with air frying, and with minimum oil, you can really enjoy so many more varieties of food.
So far, I have tried the following items, and all have turned out very well. I have plans to try more and will update as I try more air fryer recipes 🙂
- Beetroot chips
- Bitter gourd chips
- Sweet potatoes chips
- Manchurian balls
- Veg balls
- Chicken meatballs
- Seasoned chicken breast pieces
- Roast any veggie
- French fries
- Bread croutons
- Bread rolls
- Veg cutlets
- Garlic bread
Each individual is unique on this planet, be it the looks, character, or any other trait.
Everybody is special in their own way. No one is fully right or wrong. It’s just a person’s perspective to view things. So, don’t get upset with people for the disagreements because you can never find your carbon copy in this world. Even identical twins are two unique individuals with different views except for their looks.
Love yourself for who you are. Embrace your uniqueness and feel proud that there is no one in this world like you.
Accept the people the way they are since no one is perfect. Respect every relationship. Be thankful for the amazing people in your life.
For the sweet tooth cravings, I tried this healthier version of the banana walnut cake as it replaces refined flour with whole wheat flour, sugar with jaggery powder, and butter with olive oil. It is soft and tastes good. Have it with coffee or tea or as a dessert.
- 2 cups whole wheat flour
- 1 tsp baking soda
- 1 tsp baking powder
- 1/2 tsp cinnamon powder
- a pinch of salt
- 3 ripe bananas
- 3/4 cup jaggery powder
- 1/4 cup olive oil
- 1 tsp vanilla essence
- 1/2 cup chopped walnuts
- 1/2 tsp sugar & 1/2 tsp cinnamon powder (optional)
- Mix whole wheat flour, baking soda, baking powder, cinnamon powder, and a pinch of salt in a bowl.
- In a separate bowl, take bananas, mash them well, add jaggery powder, oil, vanilla essence. Mix well, and add to the dry ingredients. You can skip jaggery powder if you like it less sweet and are happy with just the natural sweetness of bananas 🙂
- Add a little water to get the desired batter consistency. Add chopped walnuts to the mixture. Mix everything.
- Grease a cake tin. Add the mixture to it.
- Mix 1/2 tsp sugar with 1/2 tsp cinnamon powder and sprinkle on top of the cake mixture. This step is optional as it is only to give a deep brown color to the cake.
- Bake at 180 deg for 40-45 mins. Cool and cut into desired shape pieces.
These are super healthy tortillas (chapati) made with whole wheat flour. Both beetroot and spinach are excellent sources of nutrition. These tortillas provide essential nutrients like dietary fiber, potassium, calcium, iron, vitamin A, C, K, and carbohydrates.
2 cup whole wheat flour
1 medium grated beetroot
1 small bunch of chopped spinach
2 tbsp yogurt
½ cup water
½ tsp rock salt powder
½ tsp allspice powder (garam masala)
½ tsp grated ginger
1 tsp carom seeds (optional)
1 tsp olive oil or sesame oil (optional)
Mix all the above ingredients except water. Add little water at a time and knead the dough such that the dough is neither hard nor soft. Beetroot and spinach both are high in water content so it’s important to add little water at a time. Let the dough rest for about 10 minutes. Divide the dough into equal portions, roll into thin circles, and cook these on a flat pan with little ghee or olive oil. Ensure that the tortillas are cooked on both sides. Makes about 10-12 tortillas.
Enjoy the bright pink tortillas with any veggies or side dish or use it for wraps.
Since these do not have preservatives, it’s best to use them fresh.
Avocados are a great source of nutrition. These are a rich source of potassium, monounsaturated fats, omega 3 fatty acids, fiber and help balance cholesterol, triglyceride levels, and are heart-healthy.
Here is a quick recipe of guacamole made from avocados:
1 ripe avocado/butter fruit
1 small onion chopped
1 small ripe tomato chopped
1 spoon chopped cilantro/parsley/coriander leaves
a dash of black pepper
1/2 tsp lemon juice (optional)
salt to taste
Mash the ripe butter fruit (avocado) in a bowl thoroughly. Mix chopped onion, tomato, cilantro, back pepper, lemon juice, and salt. And the guacamole is ready! Serve with quesadillas, burrito bowl, burritos, wraps, sandwiches, or just as a spread or a side dish.
These home-made balls (laddoos) are a rich source of calcium and protein and boost immunity as well. It takes no more than half an hour to prepare these. Diabetic people should avoid this as it has jaggery.
- 100 gm white sesame seeds
- 100 gm peanuts
- 100 gm jaggery
- 2 tsp ghee
- 4 tbsp water
- 1/2 tsp cardamom powder
- Dry roast sesame seeds and peanuts separately.
- Crush peanuts coarsely. In a pan, melt jaggery with 4 tablespoons of water on low heat and cook for about 2 minutes. It should be liquidity and not very sticky. Switch off the flame.
- Add the rest of the ingredients.
Allow it to cool for a while. Grease your palms by putting 2 drops of ghee and then shape into small balls. Makes about 20-25 small size balls.
- Store in a container at room temperature.
Life is too short to be judgemental about others. Have we ever wondered why we are never judgemental about our loved ones? It is simply because we know them inside out and that we love them unconditionally.
We only tend to judge people whom we don’t know extremely well. This should be enough to realize that we are totally wasting our time and energy judging people, and consequently building up negative emotions like anger, jealousy, comparison, etc. It is very likely that our opinions are based on merely the façade without knowing the reality of someone in depth.
So, spend more time spreading love just like we do for our loved ones. Look at the positive side of people, and then the desire to judge them would fade away. Nobody is perfect; we are all born with positive and negative qualities. So, let’s not judge others but spend our time and energy for better things in life.
In continuation with Daily Food Diet – Part 1, the following is an example of a healthy meal plan that I created that I try to follow, of course with some twist and tweak every day to satisfy my taste buds 😊 It covers most of the nutrients required by the body.
Home-cooked food is the best as one can always have variations and make it interesting and as per one’s taste and health needs. Try to avoid sugary, oily, and spicy food at dinner though it is ok to have it for lunch at times if you can’t control the cravings sometimes like me 😊
And have 8-10 glasses of water in a day with a gap of an hour after the meals.
- 1-2 glasses of warm water with lemon
- a cup of tea/coffee (can sweeten with jaggery powder) and
- a handful of nuts
Wholesome breakfast should be with lots of fiber and protein
- 2 eggs boiled or omelet and
- 2 slices of multi-grain bread sandwich filled with veggies or
- a big bowl of oats/couscous/vermicelli/flattened rice cooked with veggies or
- millets dosa with chutney and
- a glass of smoothie made with fruits, yogurt, seeds, and nuts
- a big bowl of fruits and
- a cup of green tea with lemon
- a cup of rice/millets or
- 2-3 whole wheat bread/roti
- a cup of whole wheat pasta
- 1-2 pieces of lean meat or
- a cup of lentils/kidney beans/chickpeas or
- 100 gm paneer/tofu and
- a cup of a green gram or black gram sprouts
- 1 cup of low-fat yogurt or
- parfait made with yogurt and fruits or
- a glass of buttermilk
- A bowl of salad sprinkled with lemon juice and seeds
- a small square of dark chocolate and
- 1 teaspoon of a mix of fennel seeds, flax seeds, sesame seeds, cumin seeds, and carom seeds
- a cup of tea/coffee/green tea (can sweeten with jaggery powder) and
- 2 digestive cookies or
- a small snack bar with nuts and less sugar
- peanuts or healthy savory mixtures
Dinner: Dinner should be a lesser quantity of carbohydrate, fat, and protein for easy digestion. Try to have an early dinner.
- a small bowl of quinoa/barley/cracked wheat/millets/whole wheat pasta cooked with a lot of veggies
- 1 piece of grilled fish or chicken or 1 boiled egg
Vitamins and calcium –
- a small bowl of salad with a healthy dressing and low-fat cheese or
- a wholesome hot bowl of soup
Mindful deep breathing can make a drastic difference in one’s life. Most health problems occur due to an inadequate supply of oxygen in the cells, thus developing toxins in the body.
Taking a few deep breaths every day ensures enough oxygen supply in the cells resulting in a healthy mind and body. It can be done at any time of the day except after having food.
Breathing in and breathing out should be done slowly and calmly. Expand the belly when you inhale oxygen. Contract the belly when you exhale carbon dioxide.
Some of the great health benefits of deep breathing are –
- Ensures oxygen supply in the blood cells and improves blood circulation
- Removes toxins in the body
- Improves immunity
- Relaxation of mind and body
- Help lower the blood pressure
- Better sleep
- Improves body posture and alertness
- Reduces abdominal fat
Practice deep breathing daily and experience an improvement in the overall wellbeing.