Vegetarian Protein Packed Snack

Vegan ProteinPackedSnack

This is a crispy and protein-rich snack. It’s a little spicy and completely changing the definition of a healthy snack option. Soya chunks also known as Soy Mealmaker is a line of high-protein foods in form of chunks, nuggets, granules and mini-chunks. These granules and chunks can be cooked by interchanging them with certain meat preparations in many recipes. The soya chunks contain a profound amount of protein, which is more than the quantity of protein found in eggs, meats, wheat and milk. Research paper shows that soy proteins have all the amino acids needed for the well being of your body, and can make an excellent substitute for the meat-based proteins.


  • Soya chunks – 40 gm
  • Dry red chillies
  • Cumin seeds/mustard seeds- 10
  • Lemon juice- 1 tsp
  • Coriander powder – 2 tsp
  • Red chilly powder – 1 tsp
  • Turmeric powder – 1/2 tsp
  • Rice flour or chickpea flour – 15 gm
  • Ginger and garlic paste- 1 tsp
  • Fresh cilantro for garnishing (optional)
  • Ghee- 10 gm
  • Salt as per taste


  1. Wash soya chunks, then soak in hot water for 1 hour. Squeeze off all the water
  2. Add all the dry spices, ginger garlic paste and marinate with clean hands thoroughly.
  3. Squeeze in lemon juice.
  4. Sprinkle rice flour or chickpea flour and keep aisde for 5 minutes
  5. Heat ghee in a big flat non stickpan.
  6. Add mustard seeds, dry red chillies.
  7. Now add marinated soya granules and saute well.
  8. Keep coking for 5-6 minutes at medium heat.
  9. Once the chunks start turning crispy from all the side, turn off the flame.
  10. Garnish with fresh cilantro. You can garnish with relish of your choice.
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Cream of Spinach Soup

Cream of spinach healthy soup

Making kids eat veggies is not really easy task. Don’t let vegetables, or any healthy eating become a combat zone.  I encourage them to come with me to buy groceries and make them  participate in meal planning and help with its preparation. Taking them with you to the farmers market or grocery store and letting them pick one or two things to cook for them can make them far more excited to eat it later.  Letting them wash and clean vegetables like carrots, cucumbers, beans and set the dining table gives them a sense ownership and makes them more excited and supportive at meal time. Sharing one of our kids favorite recipe here:

Cream of Spinach soup


  • Spinach- 450 gms
  • Finely chopped garlic- 1 clove
  • Wheat flour or almond meal – 1 tbsp
  • Milk- 1 cup
  • Black pepper powder- a pinch
  • Butter- 1 tbsp
  • Fresh cream- 2 tbsp (optional)
  • Nutmeg powder- a pinch
  • Salt to taste


  1. Wash the spinach nicely. My observation is: 1 pound (450 g) of spinach will cook down to about 1 cup after blanching and pureeing.
  2. For blanching-  put spinach, to a pan of hot water, let it sit for 2-3 minutes or until leaves are soft. Take out and give a shock treatment by dropping spinach in a bowl of ice cold water. This will stop the cooking process, preserve its color and bring out its flavor. Make a puree from that.
  3. Take butter in a pan and heat it.
  4. Then add garlic and sauté a little.
  5. Add wheat flour and sauté it well for 2 minutes make sure not to burn it. Add milk and keep stirring. make sure there are no lumps and mixture  have creamy texture.
  6. Let the milk come to a boil and add black pepper and nutmeg after lowering the heat.
  7. Add in the spinach puree and let the mixture cook for 2-3 minutes. Keep stirring.
  8. Add salt, mix well and remove the pan from heat.
  9. Take out the soup in a bowl and stir in fresh cream.
  10. Serve it warm to your little kids and elders too.
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