Veg Pasta with Homemade Tomato-Basil Sauce and Bechamel Sauce

Basil Leaves are very rich in anti-oxidants and most importantly they have a rich aroma. And its one of the main ingredient in any Italian dish. I had bought fresh basil leaves and instant thought in my head, Pasta :-)   My most favorite cuisine is Italian and Pasta with red sauce or bechamel sauce is my most favorite. Here I'm posting recipe for Tomato-basil sauce, Bechamel sauce and Veg Pasta.

Tomato-Basil Pasta Sauce
Ingredients
- 7 ripe Tomatoes
- 20 basil leaves
- 1 tbsp minced garlic
- 1 tbsp chilli flakes
- 2 tsp Italian herbs
- 2 tsp Pepper powder
- salt to taste
- 1 tbsp olive oil

Method

1. Pressure cook the tomatoes for 2 whistles with very litte water. Peel the skin, let it cool down. Later put it in a mixer and pulse them once or twice jus for 2 seconds. 
   
2. In a pan, add olive oil. Once heat, add the minced garlic, chilli flakes and basil leaves. Fry until garlic turns little brown 
   
3. Then add the onions and saute until translucent. 
   
4. Add the blended tomatoes, pepper and salt. Let it cook for 10-15 mins until oil separates. Stir occasionally. 
   
5. Garnish with basil leaves. Top this sauce for pasta. 
   

This sauce can be refrigerated for one week. Make sure to add 2tsp olive oil before storing in fridge.

Bechamel Sauce

This sauce is not recommended for weight watchers, anyways occasionally this can be consumed. You can replace with low fat ingredients wherever possible.

Ingredients

- 2 tbsp butter

- 2 tbsp All purpose flour (Maida) or corn starch

- 15 big spinach leaves

- 350 ml Milk

- 3/4 tbsp minced garlic

- 1 tbsp finely chopped onion

- 1 bayleaf

- 2 tsbp cheese (cheddar or Parmesan or amul cheese)

- 5 basil leaves

- Salt & pepper to taste

Method

1. Wash the spinach really well. Soak them in hot boiling water for 15 seconds, run cold water on top of it, squeeze them and roughly chop the leaves. 
   
   
                                                 
                                      
   
2. In a pan, add butter. Once it melts, add garlic, basil and onion. Saute until onion turns translucent.  
   
   
3. Add the maida and stir really well. Its okay if lumps are formed. (I forgot the first step, hence i had to repeat the first step, then later add maida) 
   
   
   
   
   
   
4. Gradually add milk stirring well, now make sure there are no lumps formed 
   
5. Add the bay leaf. Cook for 10 mins in low-medium flame until the mixture thickens. 
   
6. Remove the bay leaf, add cheese, salt, pepper and the blanched spinach leaves. 
   
                                    

7. Top this sauce on either plain pasta or veggie pasta. It tastes heaven.

Inspiration: Chefinyou

Veggie Pasta

This pasta tastes yummy even without any sauce. Make sure to use Whole wheat pasta if diet conscious.

Ingredients

- Whole wheat Fusilli pasta  ( 2 handful serves two persons). You can choose any pasta.

- 15 Broccoli florets

- 1 Zucchini

- 1 cup mixed bell peppers

- 2 tsp chilli flakes (optional)

- 1 red onion

- 5 basil leaves (add  more if you are not topping with sauce)

- 2 tsp Italian herbs oregano (save the herbs packet of pizza hut or dominos)

- salt to taste

- pepper powder 

- 1 tbsp olive oil

Method

1. Cook the Pasta according to packet instructions
2. In a pan, add olive oil. Once heat add chilli flakes and basil leaves. 
   
3. Then add the onions and saute until it turns translucent. 
   
4. Throw in the Zucchini and Broccoli, add little salt. Saute them in high flame for 3-4 mins until broccoli is 50% cooked. 
   
5. Add the bell peppers and saute them for 3 mins in high flame. Retain the crunchiness of bell pepper. 
   
6. Add the cooked pasta, mix really well 
   
   
   
   
7. Top it with tomato sauce or bechamel Sauce 
   
   
   
   

Veg Oriental Pasta topped with Peanut Sauce

Peanut is one of my favorite. Pasta used here is Whole wheat Pasta and I always prefer Wheat pasta. This dish is packed with lot of nutrients as we include lot of veggies and Peanuts (good source of protein). I would highly recommend this dish when on diet as 1 bowl contains under 350 calories with no compromise on the nutrient supply.

Ingredients for the Sauce

- 2 1/2 tbsp Peanut butter

- 1 tbsp Honey

- juice from one Lime

- 1 tbsp chopped Mint leaves

- 1 inch Ginger

- 1 clove Garlic

- 1 tbsp Soy Sauce

- 2 red chilli 

- little water

For pasta

- 3 handful of any Pasta 

- Mix veggies (zucchini, carrot, red-green bell pepper)

- 1 Onion

- 2 tbsp Peanut (halved or powdered)

- salt to taste

- pepper to taste (careful while adding, as red chilli already included in sauce)

- 3 tsp sesame oil

Method

• Boil pasta as per the instructions on the pack
• Grind all ingredients under "Sauce" to a paste (tomato sauce consistency)
• In a pan, add sesame oil and fry onions until browning. (if adding halved peanut, it is to be added before onion and fry for 2-3 mins)
• Toss all the veggies in high flame for 2-3 mins, add reqd salt, sprinkle water and close the lid for 2 mins.
• Add the powdered peanut and toss.

• Toss in the Pasta and stir fry for 2 mins.
• Serve the pasta with peanut sauce either by topping it or as side.

Inspiration: Jsoh.

Fruit Salad with Honey-Mint-Orange dressing

My fridge was loaded with lot of fruits. Instant thought was Fruit Salad. Started googling for fruit salad recipes. And here it is, picked from various recipes.

Ingredients:
- Fruits of your choice

Salad Dressing:
- 1 Tsp Orange zest
- 1 Tbsp finely chopped Mint leaves
- 1 Tbsp Honey
- 2 Tbsp Orange Juice
- a pinch of Cinnamon (optional)
- a pinch of pepper

Method:

• Toss together Strawberry, grapes, red apple, pears, green apple and banana in a large bowl

• In a small bowl whisk all ingredients under "Salad Dressing" really well and let it sit overnight to enhance the mint flavor. Wrt to orange zest take care not to peel off white skin of the orange, since it would give a sour taste. 

• Then add this to the fruit mixture and mix well.
• Garnish with mint leaves

Sesame Flavored Broccoli Rice

Long time back I came across a recipe where sesame seeds were used in preparing Broccoli Rice. Later I tried the same, and instant hit! Such a nice and different flavor. Thanks to that unknown blogger.

Ingredients:

• Broccoli Florets
• cooked Basmati rice (let it cool down really well)
• 1/2 cup finely chopped Onions
• 1/2 cup Spring onion
• 2 tbsp finely cut Garlic & Ginger
• Gr. chilli finely cut
• 2 tsp Sesame powder or 2 tsp white sesame seeds
• Pepper to taste
• Salt to taste
• 1 1/2 tsp Soy Sauce
• 1 tbsp Olive oil

Method:

• Heat a pan, add olive oil and saute the sesame powder or seeds 
• Add the garlic, ginger, gr. chillies and spring onions, saute until the garlic turns golden brown
• Add the broccoli florets, salt and pepper powder. Close the lid for 2-3 mins as Broccoli cooks really fast. Let it be little crunchy
• Once the Broccoli is 80% done, add the soy sauce and saute the mixture in high flame for 3 mins. Slightly burnt aroma enhances the taste of fried rice
• Then add the cooked Basmati rice and mix really well
• Garnish with spring onions.

Tips:

• I prefer sesame powder, as it enhances the flavor than in the form of seeds
• Sesame powder - soak the seeds for 30 mins, strain it and pat it with a cloth or tissue to completely get rid off the moisture. Grind once it drys completely
• Normally I wash broccoli florets by soaking in hot water with salt for just 2 mins. Check for worms in the florets
• Basmati rice - for 1 cup of basmati rice, 2 cups of water. Soak for 30mins, pressure cook for 3 whistles. Do not stir the rice while hot, just let it cool down. 

Mexican Bean Salad

Mexican Bean Salad is a healthy, crunchy, spicy and easy-to-prep salad. It fits best for lunch box snack. It is power packed with proteins and a special mention - very low in fat. Love the way it looks, colorful.

Ingredients:
- boiled Chick-pea (kondakadalai)
- boiled Black-eyed pea (karamani)
- boiled Rajma
- boiled Corn kernels (cholam)
- one small onion diced
- 3 tbsp finely cut capsicum (can use colored capsicum)

For Salad Dressing:
- 1/4 cup olive oil
- 2 tsp pepper powder
- 1 tbsp finely chopped garlic
- 2 tbsp finely chopped coriander leaves
- 1 tsp cumin pwder
- 2 tbsp lemon juice
- salt to taste
- chilli sauce or finely chopped gr chillies (optional)

Method:

• Mix all ingredients under Salad dressing in a bowl and refrigerate it. I did refrigerate overnight,  as this helps to enhance the flavor.
• In a large bowl add all the beans, corn, onion and capsicum. I boiled all the beans the day before and refrigerated it, as it comes handy in the morning while preparing the salad
• Then add the dressing to the bean mixture and combine really well.
• Garnish with coriander leaves

Inspiration: Mummy ka magic - Amrita Raichand

Grilled Peanut-butter and Banana Sandwich

Wanted to try this sandwich a long time and I did finally!  I must say it was hell good. Tasty, healthy and above all very easy to prepare. Here goes the recipe

Ingredients

• 4 bread slices
• Peanut butter
• One banana
• Cinnamon powder
• 3-4 walnuts

Method

1. Spread the peanut butter on all the slices of bread
2. Place the cut banana slices
3. Sprinkle a pinch of cinnamon powder and grated walnuts on top of banana slices
4. Close the bread and grill the sandwich

GM Diet - Indian Vegetarian

Hi all!! Blogging after much long gap. Posting my GM Vegetarian diet chart that did wonders to my body. Seeing the wonders, many of my friends requested to share the diet chart. So Here it is!

To know more about the General Motors diet, GOOGLE it.

CAUTION:

•  If you have low BP or you tend to faint due to lack of sugar or salt, avoid this diet. Still if you intend to, carry a chocolate with you.
• During this diet, DO NOT go for any heavy workouts or training which burns much calories. Moderate walking for 20 mins everyday, is advisable
• Throughout this diet - you may feel weak, tired, tempted. If you eat the right quantity of fruits and vegetables as per the diet, this diet is so healthy and gives you great results. This diet cleanses our body, remove toxins, weight loss and give a magic glow to our skin
• I would recommend to be on this GM diet, once in 2 months.

Changes in ME post GM Diet:

• This acted as a kick-start for my weight loss mission.
• Post this diet, my subconscious mind was tuned to eat healthy and stay healthy. Controlled my temptation to a great extent. Totally avoided junk foods, oil, butter, sugar, sweets, soft drinks, etc.
• Even if I went to any restaurant, ordered healthy, low calorie food. I relax my diet twice a month.
• This diet made me feel healthy and did boost my confidence level to a great extent. 
• Much more to mention!!  Rather than putting it in words, I suggest you all to follow this diet and experience the bliss.

Find below the GM diet which I followed. Easy to follow, at the same time gave me amazing results. To be frank, I was not that strict as mentioned in most of the sites, because I'm not that kind of a person. I tend to get tempted a lot for food. 

During this diet, recommend to follow the below points for best results

1. Drink at-least 10-14 glasses of water per day
2. 20-25 mins of  Moderate walking everyday
3. AVOID coffee, tea, juices (for first 6 days) , direct sugar, oil, butter, cheese, junk foods, rice, etc
4. No Alcohol or Smoking
5. If you get tempted for food, move away from that place or close your eyes and think of your Shape which you are aiming to bring back. This helped me a lot to stay away from temptation.

GM diet recipes are posted at the end.

DAY 1: Fruits

Breakfast - 2 medium apples with 1-2 glasses of water

11:00 AM - 2 slices watermelon with 1-2 glasses of water

01:00 PM - 1/2 papaya with 1-2 glasses of water

03:00 PM - A glass of coconut water, 2 oranges and a cup of pomegranate

04:00 PM - 2 slices watermelon, 1 apple. 1-2 glasses of water

05:00 PM - 1/2 papaya with 1-2 glasses of water

07:00 PM - 2 Guauva with 1-2 glasses of water

08:00 PM - Mixed fruit salad

09:00 PM - 2 Apples with a glass of water.

09:30 PM - Hit the bed early. 

Apart the above chart, you can eat fruits as and when you feel hungry. You can upto 20 times this day, but restrict only to fruits.

Fruits TO AVOID: Banana, Chikku, Pineapple, Mango and Jackfruit,

DAY 2: Vegetables

Breakfast - One big boiled potato. This gives energy for the rest of our day. Mash Potato - Scroll down till end for Recipe

For the rest of the day, I took the following. 

Remember: NO SALT or you can add a pinch of salt, 12-14 glasses of water to be consumed.

• A bowl of boiled cabbage, peas and carrots
• A salad bowl of onion, tomato, lettuce, peas, broccoli, sweet corn, capsicum with a tsp of lemon juice. You can also add pepper powder
• Vegetable Soup - Scroll down till end for Recipe
• Cauliflower Stir fry - Scroll down till end for Recipe
• Treat yourself with either a Sub-Sandwich or Sub-Salad (SUBWAY), with low calorie sauce dressing and only veggies. No cheese or patties or meat.

DAY 3: Fruits & Vegetables

On this day you can combine the Day 1 and Day 2 diet mentioned above. Excerpt AVOID potato on this day. Your cravings would shoot up on this day, but remember you can treat yourself with Sub-Salad or Sub-Sandwich and push off the day. Hence I would recommend Subway for dinner. That worked for me.

DAY 4: Bananas & Milk

One litre of skimmed milk (1 liter Aavin blue packet boiled with one glass of water) and 8 big bananas only allowed for this day. A bowl of Vegetable soup in the afternoon

Breakfast: 250 ml Milk & a banana.

11:00 AM - 1 banana

01:00 PM - 250 ml Milk blended with one banana (Banana Smoothie). You can add a pinch of cardamom powder to it :-)

3:00 PM - A bowl of Vegetable soup (a pinch of salt) -Scroll down till end for Recipe

4:00 PM - 1 Banana

5:00 PM - 250 ml Milk

6:00 PM - 1 banana

7:00 PM - 1 Banana

8:00 PM - 1 Banana

9:00 PM - 250 ml Milk blended with one banana (Banana Smoothie).

DAY 5: Rice, tomatoes & proteins

Breakfast: A bowl of Red Kidney Beans Sundal (curry) - Scroll down till end for Recipe

11:00 AM: Cucumber & tomatoes salad, dressed with a pinch of Chat powder or Jaljeera

01:00 PM: A cup of brown Rice, left over 1/2 cup Red kidney beans and Palak Paneer

03:00 PM: A cup of sprouted greem gram & tomatoes with 1tsp lemon juice

05:00 PM: A bowl of Tomato Soup - Scroll down till end for Recipe

07:00 PM: 1/2 cup Brown Rice & Palak Paneer

09:00 PM: A bowl of cucumber, tomato & sprout salad.

DAY 6: Veggies, Proteins & Rice

On this day avoid tomatoes, and lots of water to be consumed.

You can combine Day 2 diet and Day 5 Diet excerpt potato, tomatoes & red kidney beans

For lunch, A bowl of Vegetable Rice made with brown rice can be consumed - Scroll down till end for Recipe

DAY 7: Feast

Breakfast -  1/2 cup Papaya and one glass apple juice

11:00 AM - Salad with a glass of orange juice

Lunch - Vegetable Rice - Scroll down till end for Recipe

Snack - Fruit salad or Veggie Salad

Dinner - Sub Sandwich with a glass of fresh juice.

Step on your weighing scale and you will be in awe of the results (if followed strictly)

GM Diet Recipes:

1) Mashed Potato - Boil the potato, mash it with your fingers, add a pinch of pepper and 1 tsp of low fat butter. Mix well and serve yourself.

2) Cauliflower Stir Fry - Boil cauliflower with a pinch of turmeric and salt, keep it aside. In a pan add 1/2 tsp olive oil, add finely chopped onions & saute for 2-3 mins, to this add boiled caauliflowe, add a pinch of chole masala powder and garnish with coriander leaves.

3) Vegetable Soup - Add all the veggies you like excerpt potato in a pressure cooker along with 1 inch ginger and a green chilli. Cook upto 4 whistles. Once cooled down, blend it with a hand blender, add pepper powder to your requirement. Veggies I added - cucumber, carrot, cabbage, onion, tomatoes, baby corn and turnip.

4) Tomato Soup - Boil 5 tomatoes in pressure cooker upto 3 whistles. Peel off the skin and blend it. In a pan, add 1/2 tsp olive oil, add 1tsp jeera, 1tsp scraped ginger-garlic-green chilli, to this add the tomato pulp and let it boil until raw smell goes off. Add pepper powder and serve. If required, a pinch of salt may be added.

5) Red Kidney Beans Sundal - In a pan add one tsp olive oil, add the finely cut two tomatoes & shallow fry until mushy, add a pinch of turmeric-salt-chilli pwder & stir for 2 mins, then add the boiled red kidney beans & stir for 3-4 mins. Garnish with coriander leaves or mint leaves.

6) Vegetable rice (Brown Rice) 

• Boil brown rice separate

• Add 1/2 tsp olive oil in a pan, add ginger-garlic-gr.chilli one tsp and 1/2 tsp jeera.

• Fry until garlic turns golden brown. Then add the finely chopped onions and fry for two mins until glaze

• Add all your favorite veggies. I added finely chopped carrot, capsicum, baby corn & cabage. Add salt and keep stirring for two mins. Close lid for 4-5 mins until half cooked. I like it half boiled.

• Add one tsp Soy sauce and pepper.

• Add boiled brown rice and mix well.

This GM diet is really a wonder diet, though its tough, it gives amazing results and leads us towards  healthy life. If you have crossed the first three days of this diet, then its like a cake walk.

In case of any doubts or suggestions, feel free to post.

Soon will post the 1200 calorie healthy diet for weight loss which I follow and will follow everyday until I reach my target weight. 

Have a great day!