‘Fruits and Veggies’ Smoothie Bowl || Healthy Berry and Banana Smoothie ( Paleo, AIP)

Come again? A smoothie bowl? What’s that? Don’t worry, its nothing too complicated. In fact it’s the easiest way to add more fruits and vegetables into your diet! My earlier post on smoothies really talks about why smoothies are good for you and also gives you plenty of ideas to create your own smoothies. With so much variety in fruits, vegetables and super foods, sky is really the limit when it comes to creating your unique blend of smoothie! Just be bold and give different combinations a try. You may like some more than others but I guarantee you that you can never really hate any combination!

A smoothie bowl gets even better. Because now you make a large portion of smoothie, pour it into a bowl and then add various textural elements to it like – fresh or frozen fruit, nuts, dried fruit, shredded coconut etc. That way it feels like a complete breakfast or a meal. These days I have also been adding collagen peptides to my smoothies. Collagen is a great supplement that provides joint support and reduces inflammation in our body. Collagen is also great for gut health, which in turn is responsible for proper functioning of our immune systems. So for all folks who have autoimmune conditions like RA, hypothyroidism, Hashimoto’s, Crohn’s etc, consuming collagen regularly can have a positive impact on their condition.  Since I have RA, I have collagen daily – mostly in my smoothies or in my chicory latte. And the other great plus about adding collagen peptides is that it gives a real creamy and fluffy texture to the smoothie. Love that!

This recipe is a very simple smoothie bowl with a mix of fresh and frozen fruits with some hidden veggies! Yes I really love adding veggies into smoothies since you cut down on the sugar content (yes, some of us cannot tolerate even fruit sugars in higher amounts sadly, me included!). And my kids finish the smoothie without even guessing that so many vegetables went into them! This particular one is the one that I make most often! You cannot go wrong with berries and bananas! The predominant flavors being of berries and bananas, its really convenient to sneak in a couple veggies here! My favorites to add in smoothies are celery, zucchini and cauliflower.  Have you ever tasted raw zucchini? It is so yum!

As I avoid most nuts being on an AIP diet, I have not added nuts here. But if you are not on AIP, you could add walnuts or almonds for a crunch factor! I add those when I make these bowls for my kids.

Thus smoothie bowls are my ‘ go to’ for breakfast, snack or dessert because of these five reasons:

  1. They are quick to make – you need just a blender!
  2. They are nutrient dense – you can add a variety of vegetables and fruits
  3. They are delicious – they almost feel like dessert!
  4. They do not have any added sugars
  5. They are satisfying yet they are light on the stomach

Bringing this healthy and delicious smoothie bowl to the Paleo AIP Recipe roundtable this week hosted by Phoenix Helix.

'Fruits and Veggies' Smoothie Bowl || Healthy Berry and Banana Smoothie ( Paleo, AIP)

Prep Time: 15 minutes

Yield: 1-2

A delicious, creamy and 'nutrient dense' smoothie bowl filled with the goodness of bananas, mixed berries and vegetables like celery and zucchini

Ingredients

  • 1 ripe banana, peeled, sliced and frozen
  • 1 cup frozen mixed berries (strawberries, blueberries and / blackberries) thawed
  • 1 celery stalk, chopped
  • 1/2 cup zucchini chopped
  • 1 apple, peeled and sliced
  • 1 ripe kiwi, peeled and sliced
  • 1/4 cup coconut milk
  • 1/2 cup warm water
  • 1 scoop collagen peptides
    For toppings:
  • fresh banana slices
  • apple sliced thinly
  • kiwi slices
  • frozen mixed berries

Instructions

  1. Add all the ingredients to a blender and blend on medium speed till creamy and fluffy - about 1 minute.
  2. Pour smoothie into a large bowl and decorate with toppings!
https://indusinternationalkitchen.com/2018/01/fruits-veggies-smoothie-bowl-healthy-berry-banana-smoothie-paleo-aip.html

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Tuna Salad with Chaat Masala || Mediterranean Tuna Salad with Chaat Masala (Paleo, Whole30, AIP adaptable)

 Chaat masala? What the heck is that?Don’t worry this is not a complicated curry recipe! Chaat Masala is just a blend of different spices with a prominent tangy taste and a slight touch of heat from black peppers. Trust me when I tell you…It is ‘freaking finger-licking’ good! I think I won’t be wrong if I said ‘Chaat Masala’ to an Indian is what ‘grated parmesan cheese’ is to an Italian -‘Bring it on! And sprinkle it over every dish! ‘ It is very aptly named too since ‘chaat’ means  ‘to lick’ 🙂 And ‘Chaat’ is also a term for an entire category of street foods like pani poori, bhel puri, samosas etc where crispy fried snacks are doused generously with a variety of spicy, sweet and tangy chutneys and yes, of course, finished with a generous sprinkling of chaat masala on top!

What exactly are the different spices in this mix? Actually, I don’t really know – I get my Chaat masala ready-made from the Indian store and have never attempted to make it. It’s honestly so good as it is that I have not yet felt the need to recreate it.  When my husband and I first moved to the US, we knew some other Indian folks who found typical western fare at restaurants to be too bland and therefore would carry a small pack of chaat masala with them at all times. A little sprinkling of this magic mix and everything turned delicious! 🙂 :)Ha ha…So now with this introduction, I think you can appreciate this recipe better !  And also understand why I would feel the need to ‘dress up’ canned tuna!

I have been making this salad so often now – once or twice every week!  This salad kind of evolved over the past year. Since Tuna fish is rich in omega 3 fatty acids which provide excellent anti-inflammatory benefits, I have been trying to eat more of it.  So I started getting canned tuna and tried to make a salad of it.  I also make tuna masala cakes or cutlets which I posted a few weeks back.  As for this salad, I started adding new things to this every time I made it and this recipe is the final one which is simply fabulous!  I call it the ‘Mediterranean salad’ because I add olives and artichokes to it.  Then it has other healthy fats like avocados.  And of course, don’t forget the generous helping of chaat masala on top which just takes this salad ‘over the top’!  If you have never tried tuna before, do try this salad. And if you have never tried chaat masala before, still do try this salad 🙂

You can purchase ‘Chaat masala’ online or you can get it  at any Indian grocers.

Chaat masala has many different spices and so is not AIP.  However the main flavors here are from dry Mango powder called as Amchoor, dry ginger powder and rock salt.  So if you are strict AIP, you can still blend these together  to get an AIP compliant chaat masala. I have mentioned this in my recipe below. What I best like about this salad is how quickly you can put this together! If you try this, do let me know how you like it!

Sharing this recipe at the Paleo AIP Recipe Roundtable this week hosted by Phoenix Helix.

Tuna Salad with Chaat Masala || Mediterranean Tuna Salad with Chaat Masala (Paleo, Whole30)

Prep Time: 20 minutes

Total Time: 20 minutes

Yield: 1-2

A scrumptious salad that is a medley of indian and mediterranean flavors! Tuna dressed up in chaat masala and tossed with olives, artichokes and avocados!

Ingredients

  • One 5 oz canned tuna
  • 1 tbsp chaat masala - (For AIP, see note below and AIP Chaat masala ingredients below)
  • 2 celery sticks, chopped
  • 1/2 cup diced fresh cucumber
  • 4-5 slices of pickled cucumber, chopped up
  • 6-8 pitted green or kalamata olives, chopped or whole
  • 3-4 pieces of artichoke hearts, diced
  • 1 ripe avocado, peeled and sliced
  • 3-4 fresh romaine lettuce leaves, chopped up
  • fresh parsley or cilantro leaves, chopped (optional)

Instructions

  1. In a large salad bowl, add the canned tuna (draining out water or oil from the can). Sprinkle half of the chaat masala on top of the tuna and mix well using a fork.
  2. Next add all the other salad ingredients to the bowl.Sprinkle the rest of the chaat masala on top.
  3. In a small mixing bowl, add all the dressing ingredients and mix using a fork to blend the salt in.
  4. Pour the dressing over the salad and toss to mix well.
    For AIP chaat masala:
  1. Add all ingredients listed under AIP Chaat masala to a small bowl and mix well using a fork. Substitute this for 'chaat masala' in the above recipe

Notes

To make this recipe AIP compliant, you will need to omit the regular chaat masala and instead make 'AIP Chaat masala' as mentioned in the recipe. You can of course skip the chaat masala altogether and the salad would still taste good except it won't be my chaat salad!

https://indusinternationalkitchen.com/2017/12/tuna-salad-with-chaat-masala-mediterranean-tuna-salad-with-chaat-masala-paleo-whole30.html

Paleo Chicken Noodle Soup with Spinach (Gluten Free, Paleo, AIP)

Ooh..its December! I cannot believe it. How did we roll into December suddenly? Weren’t we enjoying summer just a  few weeks back! Well at least it seemed like a few weeks back! And wait, it just seems like a few months ago that we welcomed 2017!  And now you are telling me that we are ready to usher in 2018? The fact that 2017 went by so quickly seems especially strange to me since I quit my job in Feb 2017 and at that time (very naively I guess) thought that the year will pass by relatively slowly now that I did not need to juggle 101 things on one day! I guess I was wrong about that one! I mean I still ended up juggling 101 things -Hmm..maybe not 101 but 99 for sure 🙂

Oh boy, and that brings us into wintery world with cold, icy spells, snowy blizzards and worst of all ‘darkness at 4’ evenings to look forward to!.  I hate that the most. I mean why do they have to pull back the clock? At least give us 1 more hour of brightness during the day! Is that so much to ask for!

OK OK …So all this only means one thing.  There will be lots and lots of soup nights in the K household! Having the Instant Pot makes it even easier!  Since you put everything that you fancy into the pot, start the timer and go your merry way…which for me means straight back under my blanket 🙂 And when the Mr and  kiddos are ready, we will unplug the Pot and have our dinner.  Some ‘deli bought’ fresh dinner rolls for them while I dive into a double large bowl for myself!  My grain free diet is a good enough excuse for me to indulge shamelessly!

And one of our all time favorite soups is ‘Chicken noodle’. The ultimate in comfort food! And now finally I have a Paleo version of this soup! Dried Sweet Potato noodles to the rescue – TADA! If you read my post on Korean Style sweet potato noodles you will be familiar with these noodles. These are made from sweet potato starch and when you cook them they appear translucent and glassy. They are a little slimier than your regular flour noodles but they taste great. And I am really fortunate that my kids love them too.  So I substitute these noodles for the flour noodles, add lots of veggies, some ginger, lots of sea salt, hardly any spices and you get this bowl of comfort that you do not want to share with anybody else!

Last time when I made this, I threw in a whole bunch of spinach towards the end and so we ended up having a green chicken noodle soup!  No one cared or complained about the color. They were too busy slurping away! Seriously, guys this soup was so delicious and there are no spices in it! 100% AIP Compliant!

Sharing this recipe at the Paleo AIP recipe Roundtable this week hosted by Phoenix Helix.

Paleo Chicken Noodle Soup with Spinach (Gluten Free, Paleo, AIP)

Prep Time: 15 minutes

Cook Time: 15 minutes

Yield: 2-3

Comforting, delicious, chicken noodle soup that is not only gluten free but also grain free and dairy free! Plus it has vegetables to make it a perfect meal!

Ingredients

  • 1 tbsp olive oil or coconut oil
  • 1/2 of a small red onion, chopped
  • 2 celery stalks, chopped
  • 1 medium size carrot, diced
  • about 1 tsp sea salt
  • 1 tsp fresh ginger, chopped very fine
  • 1 tsp fresh garlic, chopped fine (optional)
  • 6 cups water
  • About 3/4 to 1 lb of chicken thighs
  • 1/4 cup fresh parsley (optional)
  • 2 cups fresh spinach leaves, roughly chopped
  • About 3 oz or 1/4 th of a 12 oz pack of dried sweet potato noodles
  • freshly ground black pepper (omit for AIP)

Instructions

    Instant Pot Instructions:
  1. Set the Instant Pot to Saute mode. Add the oil. Let heat for 1 min and then add the onions, celery, and carrots. Stir fry for 2 mins. Then add the salt, ginger and garlic (if adding). Stir for another 30 secs. Then add the chicken pieces and the water. Close the lid on the Instant Pot and set vale to sealing position. Press Pressure Cook button and set time to 10 mins. Release steam carefully and once the valve goes all the way down, open the lid. Using a slotted spoon, transfer the chicken pieces into a bowl. Let cool for a few mins and then shred the chicken pieces using your hands.
  2. Add the chicken pieces back into the Instant Pot along with the noodles and the spinach and the parsley (if adding). Place lid and pressure cook again for 2 mins. Release pressure carefully and open the pot. Stir to mix spinach well into the soup, add freshly ground pepper(if adding) as needed and check for seasoning and serve soup warm!
    Stove Top:
  1. Heat a large cooking pot with the oil. Let heat for 1 min and then add the onions, celery, and carrots. Stir fry for 2 mins. Then add the salt, ginger and garlic (if adding). Stir for another 30 secs. Then add the chicken pieces and the water. Cover the pot (leaving a small vent open) on low heat for 20 mins.
  2. Turn heat off and open pot and transfer chicken pieces to a bowl. Keep aside to cool and then shred the chicken pieces.
  3. Meanwhile, heat another large cooking pot with water. When it starts boiling, add the noodles to it and let cook for about 4 mins on medium heat. Then drain the noodles carefully using a large strainer. Rinse the noodles once with cold water.
  4. Add the noodles to the soup pot along with the shredded chicken pieces and the spinach and the parsley (if adding). Cook on low simmer uncovered for 2 mins until the spinach gets cooked. Turn heat off and add freshly ground pepper (if adding)as needed and check for seasoning. Serve warm!

Notes

I have suggested using between 3/4 lbs to 1 lbs of chicken since the quantity of chicken is flexible - if you want more protein in your soup, you can add more chicken and vice-versa. This soup is really very forgiving - whatever way you do it, it will come out good! While cooking on stove top, I recommend cooking the noodles separately since that is the best way to cook them - Rinsing once with cold water makes them a little less slimy.

https://indusinternationalkitchen.com/2017/12/paleo-chicken-noodle-soup-spinach-gluten-free-paleo-aip.html

 

Cranberry and Cherry Sauce || Cranberry and Cherry Chutney (Paleo, Vegan, AIP)

  Hey its Thanksgiving, people!. Cranberries need to be on the menu!  Honestly speaking, cranberry sauce has never been my thing.  I think all that sugar that goes in it is what puts me off.  Because I really love cranberries – I really do! And like to use them in a lot of my curries! I make cranberry rasam often. And for the past two years, I became even more close to cranberries since I have been avoiding tomatoes.  I find cranberries to be a perfect substitute for tomatoes in my indian curries and stews. In fact it is a perfect substitute for tamarind also which is another pantry item that I have stopped using now. So cranberries have been my ‘go to’ and  pretty reliable friend 🙂

Now this cranberry and cherry sauce has been on my mind for the longest of times.  I have been wanting to make a sugar free cranberry sauce and once when I was making a smoothie with cherries, this thought came to mind. I thought of combining it with cherries to balance the tartness with the sweetness of the cherries.  And that did seem like a wonderful idea considering both cranberries and cherries are so high on nutrients.  The nutrients in cranberries have been linked to a lower risk of urinary tract infections, prevention of certain types of cancer, improved immune function, and decreased blood pressure 1. And cherries are not far behind with their anti-inflammatory, antioxidant and cancer prevention properties2.

So my idea of combining cranberries and cherries seems like a perfect marriage made in heaven right? Well, my inclinations were certainly right.  The combined flavor is a perfect balance of tart and sweet and the Indian in me couldn’t resist adding cayenne pepper and garlic for an additional kick:) I started by roasting the berries and the garlic and throwing them in a  blender to make a smooth sauce. Then just a little bit simmering with some cayenne and fresh herbs – cilantro and curry. And a final tempering of mustard seeds in coconut oil!  Yum!

It tastes fabulous as is and I can only imagine how good it would taste with roast chicken or turkey!  I cannot wait to bring it to our Thanksgiving dinner! This will be a great dip for crackers and plenty of other savory stuff!.

Sharing this recipe at the AIP Recipe Roundtable hosted by Phoenix Helix.

Cranberry and Cherry Sauce || Cranberry and Cherry Chutney (Paleo, Vegan, AIP)

Prep Time: 10 minutes

Cook Time: 25 minutes

Total Time: 35 minutes

A smooth, sweet and tangy sauce made with cranberries and cherries and infused with cayenne and fresh herbs like cilantro and curry leaves!

Ingredients

  • 1 1/2 cups cranberries (fresh or frozen)
  • 1 cup cherries (fresh or frozen)
  • 2 large cloves of garlic with skin on
  • About 3/4 cup water
  • About 3/4 tsp sea salt or per taste
  • 1/4 to 1/2 tsp cayenne pepper or kashmiri chilli powder (per heat level desired; omit for AIP)
  • 1/4 cup fresh cilantro leaves chopped
  • 4-5 fresh curry leaves
    For the tempering (omit for AIP):
  • 2 tsp coconut oil
  • 1/2 tsp mustard seeds
  • 1/2 tsp fenugreek seeds

Instructions

  1. Preheat oven to 400 deg F (200 deg C).
  2. Line a baking tray with parchment paper and place the cranberries, cherries and the whole garlic cloves with skin on it. Bake at 400 deg F (200 C) for about 13-15 mins until the berries are roasted - dark skin on top. Peel the skin of the garlic away.
  3. In a food processor or blender, blend the cranberries, cherries and the garlic cloves with some amount of water to form a thick smooth paste. Then add the rest of the water and blend again. Pour this blend into a cooking pot.
  4. Place pot on low heat and add the salt, cayenne (if adding) and stir well. Let simmer for 5 mins on low.
  5. Then add the fresh cilantro and curry leaves and let simmer for another couple mins and turn heat off.
  6. For the tempering, in a small pan, add the coconut oil. When hot, add the mustard seeds. When they splutter add the fenugreek seeds. Continue heating on low until the fenugreek seeds all turn brown and turn heat off. Pour this oil garnish on top of the cranberry cherry sauce.
  7. Store in a refrigerator for up to 2 weeks.
https://indusinternationalkitchen.com/2017/11/cranberry-and-cherry-sauce-cranberry-and-cherry-chutney-paleo-vegan-aip.html

Sweet Potato and Tapioca Pearls Pancake (Paleo, AIP)

I can’t believe I am going to be completing one year on Paleo in another two weeks! When I first started on Paleo and that too with AIP in December of last year, I was very apprehensive about how long I could last without eating rice. Rice had been a staple for me – at least one meal a day for all my life!  Considering my initial trepidation, I guess I did great! I was on strict AIP for only 4 weeks and after that I slowly started reintroducing spices.  The ‘Indian’ in me was learning to live without rice but she definitely needed her spice!  With my vast repertoire of Indian curries that use spices in varying proportions, with each blend having its own distinctive flavor, how could I stay away?

I however use very less quantity of spices than what a traditional indian curry might call for.  But I definitely needed them! And as long as I could go back to my curries, albeit less spiced versions of them, I was good. And then began a quest for making some kind of bread with which I could sop up all the delicious curries! Cassava flour to the rescue and I started making cassava rotis/parathas/tortillas and was one happy mama!

Now only one thing remained. I needed something substantial for breakfast since I do not like to eat meat for breakfast. I don’t know why …perhaps just because I never did that before. And since eggs and oats were out too, I was left with very slim options. So even large bowls of smoothies couldn’t satisfy my appetite for breakfast. And that’s when I started making lots of other sides to go with the smoothies – plantains – boiled and pan fried, boiled sweet potato, mashed sweet potato, yucca mash etc etc. And then I rediscovered tapioca pearls and started making tapioca pearl pudding, tapioca sweet potato savory hash etc etc.  If you check my instagram page, you can see all my creations there!

And finally last month I came up with this sweet potato and tapioca pearls pancake. In India, there is a similar recipe for a savory pancake where potatoes are used instead of sweet potatoes. So I decided to swap the potato with the sweet potato and tried different variations of the recipe to come up with something that was absolutely perfect for me.  Crispy on the outside and soft on the inside. A slight drizzle of maple syrup or honey is all you need to make your breakfast perfect!

This pancake recipe is unlike other regular pancakes where you have a flowing batter.  Here you get a dough and then you need to pat the dough carefully between plastic or parchment sheets to make a pancake shape. I have attached step wise pics so you can see the consistency of the dough as well as the detailed steps. Believe me, its not too hard once you get the hang of it. I make it literally every other day!  This recipe below makes 5-6 pancakes which is like 2 servings.

Hope you try this and let me know how you like it!

Bringing these delicious pancakes to the AIP recipe Roundtable this week hosted by Phoenix Helix

Sweet Potato and Tapioca Pearls Pancake (Paleo, AIP)

Prep Time: 20 minutes

Cook Time: 15 minutes

Total Time: 35 minutes

Yield: 2

Sweet Potato and Tapioca Pearls Pancake (Paleo, AIP)

A delicious pancake made from sweet potatoes, tapioca pearls and chestnut flour and is dairy free, egg free and nut free

Ingredients

  • 1/2 cup tapioca pearls, soaked overnight in water (they should measure about 1 cup after soaking since they swell after soaking)
  • 3/4 cup mashed 'white sweet potato' (boiled, peeled and mashed carefully without introducing any water)
  • 1/4 cup water chestnut flour(plus 1 tbsp more if needed)
  • 1/4 tsp sea salt
  • About 2 tbsp coconut oil for frying
  • maple syrup and fresh fruits for serving

Instructions

  1. Wash the soaked tapioca pearls in a colander several times until water runs clear. Then strain completely and blot dry using paper towels. Transfer to a large mixing bowl.
  2. Add the mashed sweet potato, chest nut flour and the salt also to the bowl.
  3. Mix well using your hands and form a dough. Dough will be slightly sticky which is ok. if its too sticky, add some more chestnut flour. Divide dough into 5-6 dough balls.
  4. Heat a frying pan on medium heat.
  5. Take one ball at a time and pat on a sheet of plastic wrap or parchment paper to form a pancake shape. (see step wise pics below recipe)
  6. Add a tsp of coconut oil to the pan.
  7. Peel the plastic or parchment carefully and place the pancake on the pan.
  8. Cook on medium heat for about 2 mins. then flip carefully to the other side and cook again for another 2 mins. Transfer to a plate.
  9. Finish cooking all pancakes the same way.
  10. Serve warm pancakes with a drizzle of maple syrup and / fresh fruits.

Notes

I have tried this recipe only using white sweet potato. We may need to add more chestnut flour if using regular sweet potato.

https://indusinternationalkitchen.com/2017/11/sweet-potato-and-tapioca-pearls-pancake-paleo-aip.html