Taco Tempeh Salad is an extremely flavorful and nutritious salad, loaded with vegan protein and pairs really well with the Avocado Cashew dressing. I love Mexican cuisine especially tacos and quesadillas. There are so many similarities between Indian and Mexican cuisine in terms of ingredients and spices used. The Taco Tempeh salad recipe that you will find below is made with keeping in mind its meal prep friendliness. Since we are making it in a jar, you can put it together ahead of time and it will last in the fridge for upto 4 days.
But it is very important to layer the ingredients in the right order for it to last long and feel as delicious as freshly made salad. The right order means layering the wet or water rich ingredients at the bottom and as we go up we layer the dry or crispy ones. This is done so that the excess water do not flow down and make the entire salad soggy.
Taco Tempeh Salad [with Avocado Cashew Dressing]
The Avocado Cashew dressing in this recipe is very rich and creamy, eliminating the use of any oil. We are also using Nutritional Yeast in the dressing to make it more cheesy tasting and give it a boost of Vitamin B12. It has juice of one whole lime and a whole bunch of Coriander leaves, which are all the ingredients that give Mexican food its life! They brighten up our salad by bringing in lot of freshness.
All the different vegetables used are a powerhouse of vitamins and minerals. Black Beans and Tempeh are our Vegan Protein here. Tempeh is very rich source of protein and Vitamin B12. A combination of Spinach and Butter Lettuce ensures the presence of antioxidants and Vitamin K in the meal.
Yield: 2 servings Time: 15 min Calories: 358.08kcal (per serving)
1 handful Cashews 1 medium Avocado, ripe 1/2 cup Soy milk 1 Lime Juice 1 cup Coriander leaves 1 tbsp Nutritional yeast 1 tsp Garlic powder 1 tsp Salt 1 tsp Black Pepper
DIRECTIONS
The night before, soak the cashews in soy milk and keep it in the fridge. This will soften them up for the next day and the dressing will become creamier.
Rinse, drain and chop all the vegetables.
Rinse and drain the corn and black beans.
Rinse and cut the Tempeh into bite-sized pieces.
Heat up the olive oil and sauté the Tempeh until brown.
Mix the remaining flavorings together and add into the pan.
Sauté until all the marinade is absorbed. Keep it aside to cool down.
Add all the ingredients for the dressing in a blender and blend until it becomes a smooth paste. Adjust any flavoring, if needed.
To assemble in a jar, add the dressing first, then tomatoes, corn, onions, peppers, black beans, tempeh and salad leaves
You can eat it right away or keep it in the fridge for upto 4 days. Mix the ingredients before eating and enjoy! 😊
Aate ka Halwa or Wheat flour Halwa is a traditional Indian sweet dish which is very energy dense, rich and aromatic. The preparation is simple and quick with minimal ingredients which contributes to it’s likeability. It is enjoyed hot and melts in the mouth with every bite.
It is made frequently in almost all the Indian households, distributed in Gurudwara as ‘Kada Prasad’, distributed in other temples during festivals or special occasions.
Aate ka Halwa | Wheat flour Halwa (with gur/jaggery)
There are only 4 ingredients used in the preparation, all with equal proportions. Ghee is the key ingredient in the dish. You can replace it with any other unsalted butter or coconut oil but it will not give you the same results in terms of the flavor and aroma. The quantity of Ghee can also be reduced as per preference but in general don’t go down too much. Whole Wheat flour or aata is the next ingredient which needs to be roasted in the Ghee on a low to medium heat until it turns slightly darker, becomes frothy and releases roasted or nutty aroma. For sweetness, traditionally white refined sugar is used but I am replacing it with Gur or Jaggery powder as it is much less refined, is high in vitamins and minerals and is a healthier alternative to refined sugar, especially in India.
Enjoy the halwa fresh and hot as the warm ghee will melt it in your mouth but if you would like to savor it later, then you can refrigerate it and reheat in the microwave before serving 😉
Watch recipe here
Yield: 3 servings Time: 10 min Calories: 494.5kcal (per serving)
THANDAI🍹😍is an immunity booster Indian cold drink. It is a great choice for upcoming spring season as all the ingredients that we use in Thandai have a very cooling effect on our bodies as we soak them in water before blending them together. Hence, it is cherished especially during March in India, as it marks the start of spring season and the rising temperature increases the demand for refreshing, flavorful and aromatic drinks ❤️
Vegan Thandai
When we buy readymade Thandai from the market, it is usually largely sugar syrup to increase its shelf life. So it is a smart choice to make it at home instead, for reaping all the health benefits as much as possible. All the ingredients that go in Thandai are packed with protein, healthy fats and much essential vitamins and minerals. And the star ingredient in my opinion is Saffron. It gives it such a beautiful color, flavor and aroma that it is almost irreplaceable 😋 It is one of the main drinks enjoyed during the festival of Holi!!
Yield: 2 servings Time: 10 min Calories: 131.67kcal (per serving)
7 things all women should do every single day – life changing
Over the last couple of years, I have developed many daily healthy habits. Slowly and gradually, I made myself implement them in my life on a consistent basis in order to reap their benefits to the maximum. These might sound generic and you might think you already know some of them but sometimes all we need is a reminder!
So below are 7 things that all women should do every single day. They have been life-changing for me and I believe they can help you greatly as well. These can be applied to both men and women but I feel that women need them way more than men do. Let’s dive right in!
Watch video here
1. HOBBIES
Hobbies
We all have at least one thing in life, if not more, that we love and enjoy to do. These are our interests or hobbies. It can be reading, walking, listening to music, journaling, dancing, playing video games and many more. These things gives us joy and help maintain our peace of mind, keep us stable, grounded and content with our lives. At last, life is not all about work, right?
According to researches (instance 1, instance 2), women are more prone to issues such as depression, anxiety or stress and that is why it is imperative for women to make sure to go out of their ways to do things that make them happy and content. Pursuing hobbies and interests daily, hence helps a lot.
Book Reading
I love reading books and I found it very difficult to “find time” to do that earlier. It was only until recently that I made a point for myself to reserve a time in the morning for book reading. Not only am I doing something I love everyday, but I also wake up every morning excited about the activities ahead.
Similarly, you can also find a time slot as per your daily schedule, in which you can pursue your hobbies.
2. PHYSICAL ACTIVITY
Physical Activity
A lot of women have hormonal issues or PCOS and the first thing that doctor suggests is exercise and a healthy diet. Even if you do not have hormonal or any other issues, it is always a good idea to move your body every single day. Exercise not only makes you look and feel good, but also prevents you from a lot of diseases by making you stronger over all.
Yoga
There can be many ways of physical activity that you can do. You can figure out what you enjoy doing – walking, running, gyming, weight lifting, dancing, swimming, yoga, kick boxing – I think you get the idea! The basic idea is to do something on a consistent basis.
I achieve this by doing strength training a couple of days in the week when I am feeling most energetic and the days that I feel tired, I do some simple relaxing, stretching exercises or yoga or a light walk.
3. MENTAL ACTIVITY
Mental Activity
Mental Activity is as important as Physical Activity. Our brain is a complex system and performs its best if you throw new challenges at it consistently. Even if it is only for 15 minutes. It will also help in depression, stress or anxiety.
Chess
Try to solve a puzzle or sudoku in your local newspaper or learn a new thing every single day. Play a game of chess with a friend or cook a new recipe! This will keep your brain alive and on its toes all the time!
My favorite one, as I mentioned earlier is reading my book and improving on a new skill.
4. FOOD
Food
There are basic 4 kinds of food groups that every woman should eat something from, every single day – Protein, Fruits, Greens, Veggies.
Protein
Chickpeas
Protein is the building blocks for our body. It takes care of everything from hair, skin, nails, muscle repair, growth, immunity and maintenance of the body. There are a lot of vegan or vegetarian protein sources like lentils, beans, chickpeas, peas, tofu, soybeans etc. Protein is also found in nuts and seeds such as almonds and pumpkin seeds.
Fruits
Fruits
Fruits are a powerhouse of vitamins, minerals and anti oxidants. They are packed so many essentials that our body needs, that it is best if you develop a habit of eating a fruit every single day. My recommendation would be to change your fruits from time to time in order to get maximum benefits from all of them. Additionally, they have a lot of water content which will make your skin glow by releasing all the toxins out!
Greens
Greens
Eat something green – every single day! It can be spinach, lettuce or a green vegetable like okra or zucchini. You can also whip up a green juice for your morning detox. They have a wide range of anti oxidants which prevents our bodies from a lot of diseases.
Veggies
Veggies
Eat your vegetables! Do not simply eat a garlic bread and call it a meal! Have a side salad or a portion of sautéed vegetables. At least 2-3 portions of vegetables should be consumed every day. They are very low in calories, very filling and also very wholesome.
5. HYDRATION
Hydration
We all have heard many times everyone saying that drinking water is important. It is over hyped and rightly so! It is needed to keep your body cool, help muscles and joints to work better, make your skin supple and release all the toxins out of your body!
Water
So start your mornings with a big glass of water to make up for the dehydration over the night and drink at least 2-3 liters of water throughout the day. A good level of hydration can also be achieved by having lots of herbal teas and fruits.
I personally have also experienced that increasing my water intake has improved my skin greatly.
6. SLEEP
Sleep
Women often do not prioritize their sleep and are found to have problems such as insomnia, way more than men do. That is why it is very crucial for women, especially, to make sure that they have at least 7-8 hours of sleep every single day.
Tired
If you have not slept properly you will not be your best self, you will not have correct focus and will feel tired and lethargic all day. If you have problems in sleeping at night, you can start paying attention to your caffeine intake. Try to not consume caffeine 10-12 hours before your bed time. Studies have suggested that caffeine can stay in our bodies for that long which can hinder with your sleep.
7. PLAN YOUR DAY
Plan Your Day
Weather you have a corporate job or you are an entrepreneur, if you are taking care of your kids or taking care of your house – everybody needs to plan their day to be the most efficient and productive. If you would write down all the things that you would like to do in a day, you would find yourselves to be more accountable and achieve all those things. Instead of just procrastinating thinking to yourself that you have all the time in the world to do them and their is no urgency.
Planning your day will give you a rough idea of how much time each thing will require and will push you to achieve those tasks.
I plan my day the night before. It makes me super excited and productive for the day ahead and is a great hack to wake up on time knowing how many things are to be achieved within the day 😉
Sugar is literally EVERYWHERE. People often think they don’t consume a lot of sugar in their diets as they are unaware of so many food items that has sugar hidden in it. If only we would stop buying things on the basis of how it is marketed (ex: 100% Sugar-Free) and start paying attention to the list of ingredients, we would be shocked by the reality check!! At least I was when I understood how important it was to read the ingredients in any packaged item that I am buying from the market. Shockingly enough, sugar tends to be a part of almost ALL of them and that too present as the first few ingredients which is an indication of large quantities.
Even if we keep aside the items we buy from the market, we are putting sugar in many many drinks, dishes, meals that we make at home and it is so imperative to be mindful of the amount and quality, especially these days when awareness about the harmful effects of sugar in our diets have been immensely high. Apart from the well known weight gain problems, it is behind almost anything bad that can happen to a human body including early ageing, hair fall, skin issues, and even chronic illnesses.
The best advice or suggestion or alternative I have for sugar is NO SUGAR AT ALL. NONE. ZERO. I am so jealous of the people that can actually pull this off. Thankfully, they are not a lot and most of us have either immensely big sweet tooth or can control our sugar cravings up to some level. For me, I am not CRAZY for sweets but I have my cravings from time to time.
Watch video here
So for us lot, I have complied below list of healthy and nutritious sugar alternatives to the bad, processed, empty calorie sugar. This list takes into consideration one single day for an average person, goes from morning till evening, considers every SWEET meal or dish that you might require sugar for and tells you what is the best alternative for that!
So let’s dive into it!!
1. MORNING
Most of us like to start our days with a good cup of either Coffee or Tea!! I feel that having these beverages without any added sugar is the best thing that can be done. Trust me it was unimaginable for me two years back, that I would want, in fact, prefer my coffee or tea without any sweetness. But I would give credit to the slow and gradual way of reducing and thus eliminating sugar from my beverages, that led me here today. I highly and strongly recommend to try to lower and lower the amount of sweetness in your beverages each day as it is one of the easiest places from where we can eliminate sugar from, and very easy to stick with.
But until you reach that stage, if you have to have some sweetness in your coffee or tea, my number one suggestion is
Stevia
Stevia – plant
Stevia is a zero calorie sugar substitute derived from the plant Stevia. It is so popular these days especially amongst the people that are trying to control their weight or counting calories. Being zero caloric, it may help you cut down on some unnecessary calorie intake in your diet. It comes in powder or liquid form. One very very important attribute of Stevia (that I was unaware of before buying it in bulk amount) is that it is extremely extremely sweet. You only need like an eighth of a pinch. Along with the sweetness it also leaves a bitter after taste in your mouth which some people (me) might dislike. Hence, I find its usage best with bitter beverages such as coffee or tea, where Stevia’s bitterness will not stand out but it will make your beverage sweet at the same time.
Another alternative is
Dates
Dates
Make a homemade date paste in your blender or food processor by blending soaked dates. Add this to your beverage and enjoy natural caramely sweetness along with loads of antioxidants and minerals such as potassium, copper and iron. Additionally dates have some fiber, and when we consume sweet along with its fiber, it releases glucose in the body in a more gradual and controlled way. Basically avoiding all the sugar rush havoc.
Another one is
Raw Honey
Honey
It is a powerhouse of anti oxidants that helps fight against so so many diseases. But make sure to not add honey in extremely scalding hot water. It might kill all the good enzymes in the honey.
Next one is
Maple Syrup
Maple Syrup
Similar to honey, it is filled with antioxidants, vitamins and minerals and holds a lot of medicinal properties.
For frothing up the coffee, we might require some form of granulated sugar and it is a good idea to use
Jaggery Powder and Coconut Sugar
Although they are slightly processed form yet still contain huge amounts of minerals and vitamins that are devoid from table sugar.
2. BREAKFAST
Moving on to breakfast, the first category is drinks. Try not to add fruit juices to your smoothies, as they are very high in sugar and have no fiber. Best things to add to these are
Fruits
Fruits
Fruits are a great natural sugar alternative. They are so good to especially start our mornings with as they are highly nutritious, naturally sweet and each one contains a different and essential set of vitamins and minerals.
If not possible, again we can add as well here
Dates
Although if we are adding fruits to our drinks, there is really no need to add more sweetness, but if you have to then you can throw in some dates here.
Another breakfast category is oats or muesli in many forms. Healthy and nutritious sugar alternatives here are the same as we mentioned in the drinks category. Fruits and dates (if needed) will actually make your breakfast bowl more wholesome and complete. If you want to pour some syrup from the top to make it look fancy, go for honey.
Additionally they can be flavored with some
Spices
Spices
YES!! Adding spices like cardamom, cinnamon and nutmeg increases the flavor profile a LOT and you will not miss or crave excessive sweetness in your oats this way. Just TRY IT!
And for those Pancake lovers, it is a great idea to mash a banana or two in your pancake batter. Plus add fruits and very little maple syrup from the top. No, absolutely no need of table sugar!
Pancakes
3. LUNCH/DINNER
For the sweet salad dressings, I think a great choice is to go for
Oranges
Orange
Loaded with Vitamin C, Oranges serves two purpose in the salad dressings – sweet and sour! You can also use other fruits in dressing or as an element in your salads. Honey goes a long way too.
For a sweet curry, coconut sugar or jaggery powder can be added.
Thai Curry
For homemade ketchup or BBQ sauce or dips, addition of Dates makes the most sense in terms of nutrition and taste.
4. SNACKS/DESSERTS
Start by choosing to make them at home. If you buy them from the market, they are going to be packed with loads of artificial sugar. While making them at home, add Fruits or Dried fruits such as apricots in order to make them wholesome. Of course, Dates are a great choice too. Being energy dense they work really well in these small power packed snacks.
Dried Apricots
For cake or muffin batter, you can mash a banana or add a homemade apple puree. For the icing, use honey or coconut sugar.
Ice Cream
If you choose to make ice cream at home, go for frozen fruits. Banana is used here most often as it makes it very sweet and creamy. Add maple syrup or coconut sugar or dates for that caramely flavor.
So there you go! Those are all the alternatives you might need to switch to from your refined processed white sugar. Refer to the summary below for a quick overview and do not forget to comment below or reach out to me if you have a specific question!
Granola is a healthy and power packed mixture of oats, a variety of nuts, seeds and dried fruits and usually some form of mild sweetener. It is roasted to give it a pleasant aroma and crunch. Granola is most often eaten as a topping on an oatmeal or a porridge, served at breakfast. It is one of the best breakfast choices as it provides our bodies with all the boost of nutrition that it needs to kick start our mornings in the best way possible!
Granola
There are a lot of Granolas available in the supermarkets today. And as much as they claim to be “healthy”, “sugar-free” or “all natural”, the ingredients list says otherwise. Most of them are laden with a lot of bad quality oils/butter and excessive refined sugar. Additionally, artificial colors and flavors are added to them to make them even more desirable. All these things make something so healthy such as Granola a bad food choice. Hence, it is always a good practice to make Granola at home as it is not only 100% healthy but also extremely easy to make and inexpensive as compared to the ones in the market.
Yield: 10 servings Time: 30 min Calories: 221.49kcal (per serving)
These Vegan Cookies are crunchy from the outside and fudgy from the inside. Made with nutritious and wholesome ingredients, they will satisfy your sweet cravings with added benefits. They are super chocolaty, perfect for a pre workout snack. We don’t use any artificial sugar or oil so you can enjoy them guilt-free! So what are you waiting for? Let’s dive right in!
Vegan Cookies
We use our nutrition dense Vegan Nutella recipe to make these cookies. You can also substitute it for any nut butter or healthy chocolate spread available. Remember to adjust the sweetness in that case. In addition we use Almond Flour as the key ingredient which makes these cookies gluten free and adds much more to its protein, vitamins and minerals profile! Overall these cookies make for a perfect healthy dessert!
Watch recipe here
Yield: 4 cookies Time: 15 min Calories: 381.05kcal (per serving)
This quick and easy Vegan Nutella recipe is made with minimal ingredients that are both nutritious and wholesome. It is super chocolaty and dense, perfect snack for your sweet cravings. It can also be used as a pre or post workout quick bite. We don’t use any artificial sugar or oil so you can enjoy it guilt-free! Also there is no need to cook/bake them!! So what are you waiting for? Let’s dive right in!
Vegan Nutella
Hazelnuts are a great source of healthy fats. It is an all rounder when it comes to maintaining good levels of cholesterol and blood sugar. It reduces inflammation and regulates blood pressure. Cocoa powder with its rich antioxidant properties fight against many diseases. In addition Dates work as a healthy sweet alternative due to its fiber content. Not to mention that all these ingredients are a powerhouse of multiple vitamins and minerals.
Watch Recipe here
Yield: 10 servings Time: 15 min Calories: 132.04kcal (per serving)
This quick and easy 5-minute Sesame Energy Balls, also famously known as Til k Ladoo in India, is the perfect go-to snack for your pre or post workout meal as it is packed with healthy protein, carbs and fats. We don’t use any artificial sugar or oil. It is so easy to take on the go. And is only made of 4 ingredients. Also there is no need to cook/bake them!! So what are you waiting for? Let’s dive right in!
Vegan Sesame Energy Balls/ Til k Ladoo
Sesame Seeds are a great source of plant protein and full of fiber. It is an all rounder when it comes to maintaining good levels of cholesterol and blood sugar. Its antioxidant properties fight against many diseases and it contribute towards healthy bones. In addition Oats provide for great source of complex carbohydrates along with added fiber. Dates work as a healthy sweet alternative due to its fiber content and Peanut Butter provides additional protein and good fats. Not to mention that all these ingredients are packed with multiple vitamins and minerals.
Watch recipe here
Yield: 7 pieces Time: 5 min Calories: 177.36kcal (per serving)
Sweet Potato Brownies are the BEST nutrient rich dessert when you are craving something sweet, chocolaty and yet healthy. I have already made them multiple times already and no one could tell that they do not contain any refined flour, sugar or oil!! They are completely rich in fiber, vitamins and minerals and yet taste exactly like the regular chocolate brownies.
Sweet Potato Brownies
Sweet Potato is a root vegetable and a very good source of complex carbohydrates. It can be used in both savory as well as sweet recipes. Moreover, it is packed with fiber, vitamins and minerals. Due to the fiber present, it helps in promoting gut health and strengthen the immune system. In addition, various research and studies suggests that it has cancer fighting properties.
Watch the recipe – here!
Hence, combining it with other highly nutritious food such as oats for binding and hazelnut butter for fat, makes this recipe one of its kind. In terms of sweetness, not a lot is required as sweet potatoes, as their name suggests, are naturally sweet. I have used maple syrup as added sweetener in this recipe.
Yield: 8 Brownies Time: 40 min Calories: 120.125kcal (per serving)
1 boiled Sweet Potato 1 cup Oats 1 cup Cocoa Powder 1 tbsp Maple Syrup 1 tbsp Hazelnut butter or any other nut/seed butter available 1 tsp Vanilla Extract 1 tsp Salt 1 tsp Baking Powder Melted Chocolate and Pecans, to garnish
Sweet Potato Brownies
DIRECTIONS
Mash the boiled sweet potato with the help of a fork
Add cocoa powder and mix thoroughly
Add maple syrup, hazelnut butter, vanilla extract and mix
Add oats and mix
Add salt, baking powder and mix
Transfer the mixture to a baking tray lined with baking paper
Bake at 180 degrees for 30min
Take out of the oven and let it cool down for 30min
Cut into 8 pieces and enjoy the fudgy chocolaty brownie, guilt-free! 😋
