My 5 year old son has severe digestion issues and food allergies. This is one reason that I mostly cook from scratch without relying on the store bought spices and sauces. I was reading the other day about how preservatives and chemicals can disturb the acid-alkaline balance of our body. I was quite unaware of this issue but this probably could be one of the reasons behind our failing health all over the world. the more we eat out, have processed food, order take outs the more our body's balance is hampered with more and more toxin deposits. Add to that the sedentary lifestyle.
But having said that, more or less it is a part of today's fast pace of life. All we can do is to try to minimize such effects on out bodies. Below are such findings which will help you minimize the deposit of toxins and will maintain a healthy acid-alkaline balance your body.
Try to add 400 gms of fresh fruit and vegetables in your diet everyday.
Try to consume fruits and veggies raw as much as possible or with minimum cooking.
Add a big bowl of salad with leafy greens to your everyday meal.
Try to pair Meat and fish with fresh vegetables. Like a chicken curry meal with a big bowl of salad.
Minimize your consumption of carbonated drinks.
Minimize your consumption of all purpose flour or maida.
Add more whole grain. Explore the world of barley, Ragi, Amaranth, Millet etc. No need to invest in Quinoa just because the advert says it's the super food.
Try to finish dinner before 8 in the evening.
and move your body. Yes you will wonder what daily chores and 30 minutes of brisk walk can do to your mind, body and mood.
Today's recipe is a simple breakfast or snack recipe of grilled sandwich. Sometimes I indulge my son by giving him what he wants for lunch. definitely its not something he eats everyday which is Bengali mach bhat. He loves his share of fish and rice but somedays he wants something different and on one such days I prepared this for ourselves.
The bread is homemade with whole wheat flour, Oats, honey and flax seeds. The filling has capsicum, spinach, soy and cheese. and I served it with a big bowl of lettuce-cherry tomato-cucumber salad and a glass of iced tea.
Here is my simple recipe.
Soy, Vegetable and Cheese grilled sandwich.
(Makes 4 s/ws)
Soy granules: 1/3 cup
Boiled potato: 1 medium
Onion: 1 medium
Spinach: 1 cup tightly packed
Garlic: 2 fat cloves
Capsicum: 1 medium
Lemon juice: 1/2 tsp
Carrot: shredded: 1/4 cup
Cheese: as much as you would like.
Wheat bread: 8 pieces (regular Indian bread slices)
Pepper powder: 1/3 tsp
Any dried herb or Italian seasoning: 1/2 tsp
Oil: 1 tbsp
Butter: to smear on the bread
Soak the Soy granules in hot water for 15 minutes. Wash under running water, Squeeze out all the water and chop finely. I use the smaller granule variety. If you are using bigger chunks then you might will have to boil it for a couple of minutes to make it soft.
Chop the onion and garlic very finely and keep aside.
Chop Capsicum very finely and keep aside.
Mash the boiled potato till smooth and keep aside.
Heat oil and fry the onion- garlic till translucent. Add the soy and keep frying for 4-5 minutes with little salt till brown spots start to appear. Now add spinach and saute on high till the juice dries out. Add pepper powder and shredded carrot. Mix and cook till little soft. Add lemon juice and the mashed potato. Mix together and cook for a minute. Finally mix in the herbs. Take off heat.
Spread little butter on one piece of bread. On another slice spread the filling evenly. Grate or slice cheese and spread on the filling. Cover with the buttered slice.
Heat your grill pan and carefully place the slices on it. Close the lid and cook till done.
Alternatively Smear your frying pan with little butter and place the sandwich on it. Let it cook and crisp up on low flame for a couple of minutes. Carefully flip it and cook on the other side too.
The cheese will melt and hold the tow slices together nicely.
Cut diagonally and serve with Ketchup and some salad.
|homemade atta and oats bread|
A Homemakers Notes:
This recipe is very versatile Substitute soy for crumbled paneer, tofu or chicken breast.
Add or substitute veggies as much as yu like.