5 healthy home made dips to make lunch boxes fun | healthy dip recipes for everyday

Dips, chutneys and raitas are my way to include more vegetables in every meal. These work like eatable smoothie for me and make my meals interesting to say the least. Life is so much more convenient when there are a few dips in the fridge.

Lunch boxes can also be made convenient with some flavourful dips that keep well for a week or so in the fridge. Addition of yogurt or seeds and nuts adds nutritive value to roasted, sauteed or steamed vegetables to make a dip.

Making a few dips in a single day may get a lot of work to do but if we plan well we can keep making 3-4 per week in large batches and refrigerate them all in glass jars. This makes it easy to have a few options available always to serve with vegetable sticks or steamed vegetables, to spread on breads and to serve with even paratha breakfasts to kids.

For lunch boxes I feel a simpler meal becomes much more enjoyable when there are two different dips packed with it. My millet type breads are always made tastier with these dips. I rely on the raitas, chutneys and parval ka chokha or baingan ka bharta or baingan ka raita type mashed vegetables when there are no dips in the fridge.

Especially in summers I sustain on watery vegetables and mashed vegetables that can be eaten at room temperature. My system just can't work unless I have loads of vegetables and bharta, chokha and raita becomes an everyday staple. Soups are for winters of course.

Another broccoli dip with green garlic shoots and quark cheese is a winter favourite in my home, and an aubergine and nuts dip is made frequently in all seasons.

I like hummus too but he vegetable based dips are more my type. Chickpea hummus, red kidney beans hummus and mung bean hummus can be great for lunch boxes too if you carry some steamed vegetables to have them with.

Here are five dips capable to pack your meal with more zest..... 

1. Beetroot Tzatziki with garlic..

I have adapted the classic Greek tzatziki into a potent garlicky dip that goes a long way in ensuring your meal is never boring. The colour and antioxidant boost comes form beetroots and garlic makes it irresistible. It will remind you of garlic thoum (or toum).

Recipe of beetroot tzatziki....

1. Grate and steam one large beetroot (about 150 gm)
2. Mince 6-8 cloves of garlic  (or to taste)
3. Hang 400 gm yogurt into a muslin to make hung yogurt (or just prick the aluminium foil cover of a yogurt pack and invert over a mug, keep this apparatus in fridge overnight to get thick hung yogurt the next day) 
4. Whisk everything together with salt to taste and some white pepper. 
5. Garnish with mint if you wish. 

2. Baba ghanouj the roasted eggplant dip..

There is nothing special about baba ghanouj in fact. We always have some seeds, some yogurt at home and we always get the aubergines char grilled to make either a bharta or raita. In fact there is always some char grilled baingan in a glass container in my fridge. I love it so much I keep experimenting with it a lot. 

In this recipe I have used a little yogurt, and a mix of seeds to make this baba ghanouj, normally it is made using tahini (sesame paste) and no yogurt is added. Addition of yogurt makes the dip lat longer in the fridge and makes it probiotic in nature too. 

Recipe of baba ghanouj ...

1. Char grill 2 large eggplants (aubergines or baingan), peel and reserve the flesh. 
2. Mix 2 tbsp each of sunflower seeds, sesame seeds and melon seeds along with salt, roasted cumin powder, 4 cloves of garlic and 1/4 cup thick yogurt and blend well in a mixie jar.
3. Add the roasted eggplant to the blender and blend once more to make a smooth dip.
4. Add minced parsley or coriander greens if you wish.
5. Fill in a glass jar and pour 2-3 tbsp extra virgin olive oil to make a top layer and refrigerate up to 2 weeks.

3. Red bell pepper and shallots dip...

I use red bell peppers occasionally but in smaller amounts in recipes, the reason is that the husband is intolerant to bell pepper smell. But I love them so I try and make recipes where the red bell pepper smell is subdued by something else. It is a practical way to make something suitable for both of us.

This red bell pepper dip is 'supplemented' with loads of shallots, some garlic and some sun dried tomatoes. I say supplemented with shallots because shallots and onions both are so nutritive that their nutritional value is comparable to milk, and unlike milk the onions are loaded with Vit C too. So including onions and shallots is a great way to ensure efficient nutrition as I say.

Recipe of the red bell pepper and shallots dip..

1. Chop one large bell pepper and about 15 shallots (or one large onion) roughly. 
2. Heat 1 tbsp mustard oil in a pan, tip in 8 peeled whole garlic pods, 3 whole bedgi red chillies (or add paprika later) and fry for a second. 
3. Add the chopped shallots and bell peppers, toss to let everything sear and caramelize. 
4. Add salt and mix. Remove from heat and add a handful of sun dried tomatoes, a handful of (about 2 tbsp) sun flower seeds and 2 tbsp vinegar. 
5. Transfer everything to a blender and make a coarse paste.
6. Store in a glass container for up to 2 weeks.

4. Spicy Apricot chutney recipe ..

I learnt this recipe from Lata Bharti, the owner and hostess at Raju Cottage at Goshaini (HP). She is a generous host and loves chatting up if you are not clicking her pictures. We share recipes, stories and talk about general life whenever I am visiting Raju's Cottage which has become a refuge for us.

This apricot chutney we loved so much that Lata packed a jar for us. Then I made it at home and found it a very useful chutney just like our own tamatar ki mithi chutney, but with a little twist.

Recipe of spicy apricot chutney..

1. Remove sees from about 250 gm fresh apricots, mince 4 pods of garlic and 1 inch piece of ginger.
2. Mix the above with 1/2 cup of water and 1 tsp, red chilli flakes, 1/4 tsp pepper powder, 2 tejpatta leaves, 1/2 tsp salt and 1/2 cup sugar. 
3. Cook the above mix till the apricots get amalgamated with the other ingredients and it smells nice and spicy. Stir and cook till it starts looking almost like a jam.
4. Add 3 tbsp vinegar, stir to mix and fill in a sterilised glass jar. This chutney keeps well without refrigeration for long.

5. No cook mango dip...

This is one of those quick recipes that save you in difficult times. Just mix a few things in 2 minutes and a nice condiment is ready. This is actually a relish and can be blended to make a dip depending on what you want to serve with it.

Recipe of raw mango dip...

1. Chop a ripe mango roughly. Sweet and sour type of mango will be suited more but you can add a bit of lime juice if the mango is all sweet. 
2. Add a dash of balsamic vinegar, red chilly flakes and salt and your relish is ready. Mash it or blend it to make the way you like. 
3. It tastes great with roti, paratha and sandwiched between bread slices. Or try it with poha and see how you like some nice mango poha.

I am sure these dips will make your meals a bit more interesting, the lunch boxes a bit more colourful and flavourful, packed with nutrition nonetheless. Please let me know if you make these. The quick homemade tomato ketchup would also be helpful in ensuring you never eat those hideous sauces anymore. 

And please don't forget to comment on the ongoing lunch box series. there are a few giveaways you might like to win for yourself. Please read the series and give me your feedback. See you really soon with yet another lunch box post in a day or two. I am trying to keep my promise to announce the giveaways by the end of July. 

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how to use beetroots to make tasty salads? | two salad recipes with beetroots

Beetroot salads are a great way to include this antioxidant pigment rich root vegetable in everyday meals. One can always make smoothies with beetroot or can add it to curries or raitas but a simple salad is more suitable for a meal when you are alone or when you need a good looking salad for an elaborate meal served to family and friends. I have seen huge bowls of salads disappearing in minutes when served to friends or when the both of us make such salads for weekend lunch. So whoever says salads are boring, has never had a good salad I say.The beetroot salads I am sharing today have all the potential to become family favourites as we have had these salads numerous times and even after refrigerating them for a day or two. Even the roasted or boiled beetroots stay well in the fridge if drizzled with some balsamic vinegar or any vinegar of choice. Without vinegar the cooked beets stay well for 4-5 days easily. Keeping them ready to use is a great help when considering beets are so messy to chop and shred.

Top reasons why you should include beetroots in your diet everyday...

• Beetroots lower blood pressure owing to the presence of Nitrates in them which converts to Nitric oxide in the body and dilates and relaxes the blood vessels.
• Beetroot consumption is known to enhance stamina by the action of Nitrates as well as betaines found in them.
• Betaines help fight inflammation in the body too, good for heart health and overall fitness and performance.
• The pigment profile of beetroots makes it a good anti-carcinogenic, the anti-oxidant property helps the body take care of ageing and wear and tear.
• Beets are rich in essential minerals, fiber and immune boosting Vit C, and B Vit folate, great for healthy skeletal system and internal organs.
• Beetroot helps cleanse the system and make the liver and GI tract healthier.

How to make salads more balanced nutritionally...

• A great salad would always include ingredients that pair well taste wise and their nutrient profile is complementary. All the ingredients should contribute nutrients in a way that it helps better absorption into the system. 
• Like if one ingredients is iron and calcium rich, there should be some other ingredient that is rich in Vit C as the minerals wont be absorbed in the absence of Vit C. 
• Likewise if there are antioxidant pigments of the carotene family thee should be some fat (oil) dressing in the salad or in the same meal, as all such antioxidants and Vitamins are fat soluble and would be wasted if you did not add any oil or natural fat like Avocados or coconut.  
• Adding nuts or cheeses to such salads makes sense in adding protein as well as good fats to improve the nutrient profile of the salads.
• Adding cooked chicken breast or fish or bacon is a good idea to bring more proteins and healthy fats into the salads. Add moe greens like lettuce, rocket or baby spinach or micro greens in such salads to make them tastier and Vitamin rich.
• Lime juice and tamarind extract are great for the acidic ph that helps absorption of many minerals. Yogurt or buttermilk dressing also serve the same purpose while vinaigrette is more common in salads.

I must add if you find the salads insipid with the available ingredients, just whiz everything up and make a smoothie. Like this beets, black grapes, amla and ginger smoothie is yummy and nutritionally balanced as well.

recipe of beetroot papaya salad with feta cheese...

I tried this recipe once when the papaya I had bought turned out to be very insipid in taste. I found the balsamic pickled beets added the much needed flavour to the papaya and pomegranate seeds brought the much needed texture. I Used some home made feta cheese and rocket leaves from the garden and this salad was an instant hit. The salad has been a frequent weekend lunch for us since then.

ingredients

(2 large meal servings or 4-6 as a salad on the side in an elaborate meal)

cubed papaya 2 cups

**pickled beets 3/4 cup or a bit more

pomegranate seeds 3/4 cup

cubed feta cheese 1/2 cup (replace with 3 tbsp chopped roasted almonds or walnuts of you don't get feta cheese)

orange segments 1/2 cup

kala namak (black salt) 1/4 tsp

table salt 1/4 tsp or less

ginger juice 1 tbsp

rucola, arugula or baby spinach a handful (or just use mint leaves)

**To make pickled beets I just cook the beets in microwave, chop them in small slices and douse them with a little salt and a generous pouring of balsamic vinegar. It keeps well in the fridge for a month or more. I use the pickled beets for many salads or just as it is.

procedure..

Just toss everything together and mix well. Add the pickling liquid of the beets as well. Serve after 10 minutes so the flavours get some time to mingle. This salad stays well for a day or two in the fridge, but everything will look deep pink after a while. 

recipe of beets, pumpkin and sweet potato salad with a south India tadka dressing..

I used pan grilled pumpkin and sweet potatoes along with microwave cooked beetroot slices for this salad. Once the cooking of the vegetables has been done the salad can be put together in seconds. 

ingredients

(for 2 servings)
2 thinly sliced pumpkin wedges (300 gm)
2 small thin sweet potatoes (100-120 gm)
one large beetroot (120-150 gm)
hung curd (full fat or 3%) 1/2 cup (about a cup of fresh yogurt used)

for tempering dressing..
curry leaves 3 springs
urad daal (split and skinned black beans) 2 tsp
mustard seeds 1/2 tsp
asafoetida (hing) one pinch 
broken dry red chillies 2
sesame oil 2 tsp 

procedure

Pour the yogurt in a fine mesh strainer (or lined with muslin) and prop it over a bowl. Keep this hung curd contraption in fridge. It takes about 3 hours minimum to get hung curd but it stays well in the fridge for 2 days. Keep it ready to use.

Peel, cut into half and microwave the beets for 3 minutes. Chop in bite size pieces and cool down.

Clean the sweet potato, retain the skin but remove any blackened skin. Slit lengthwise and keep aside.
Clean the pumpkin slice, retain the skin and keep aside.
Heat a skillet, brush with butter or oil and arrange the pumpkin slices and sweet potato halves on it, sprinkle salt and cover to cook on medium heat. Turn and cook on the other side for 3-4 minutes or till both sides are lightly charred (browned) and the flesh is soft (but not mushy).
Remove from pan and chop in small bite size pieces. Cool.

Now mix the beets, pumpkin and sweet potato pieces. Now invert the hung curd over the vegetable mix. Now you can actually mix the yogurt with the vegetables but it will get pink immediately. So I keep the hung curd like this till we actually eat this salad. Looks good too.

Now is the time to make the tempering dressing. Heat the oil and tip in all the tempering ingredients. Let them get aromatic and then pour everything over the disc of hung curd.

Let it sit till the salad reaches the table. Mix it when you want to eat it. Mixing it on lightly the table is an exciting activity as I find people getting curious about it.

I was very skeptical about Arvind's choice as he wont eat pumpkin so easily in a salad. He loves his kaddu ki subzi but would think twice before picking up kaddu (pumpkin) is a salad. I didn't tell him when I made it for the first time. He could recognize only sweet potatoes and beets in this salad and when I told there is kaddu in it too, he exclaimed Oh Yess... and picked up another fat piece of kaddu :-)
 We are a salad couple now. There is a salad meal almost 3-4 times a week and we both love it. Although I keep making some quick salads for myself in the day time and eat them all alone too. Can't live without vegetables even though I eat so many other things too.

Hope you like these two different types of beetroot salads and try them in your own kitchen. Please do let me know if you like beetroots a bit more after trying these salads..

Cheers.

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a nutrient packed salad with beets, carrots and pomegranate seeds and stories from Mysore

It has been quite long since I wrote here hence I am trying to compensate the lack of nourishment with a deep red antioxidant rich beets-carrots-pomegranate seeds salad that I craved for. I was away for 2 weeks, visiting Mysore during the famous festival of dassara that they celebrate at the palace of Wadiyar Kings. That is where I had tasted this beets and carrots salad and was pleasantly surprised by the simplicity of this pigment rich salad.

Arvind had some official work and I found an opportunity to work at the ISKON Mysore kitchen during this break. I had been asked to provide them some healthy recipes for prasadam (offering to the Lord Krishna) and was trying to work with them online for some time but I wanted to see the local produce and the local palate of the people better so I can accommodate those flavours in the recipes.. Arvind's official trip gave me an opportunity to visit and work with them hands on, it turned out to be a wonderful experience. I trained the Chefs and volunteers to bake a few whole grain breads, whole grain cookies and muffins as well as a few salads, curries, chaat style salads, snacks and a few desserts including this apple kalakand that was so popular last Diwali.

I visited vegetable markets with the ISKON volunteers first to see the local and seasonal produce they would use in the kitchen and was smitten by the simplicity of the markets and the feisty women selling almost everything on the roadsides and in the shops. I love talking to them, clicking pictures and exploring the way they cook and use the fresh produce.

But later I explored all the markets of Mysore although I could not buy much thanks to the restricted luggage allowance by the airlines. I wanted to buy at least half a dozen cast iron skillets from Devaraja market but bought only one, and carried it in my cabin luggage. The things I do to have my way. I had bought 2 cast iron skillets from Gangtok too and carried them the similarly by the way.

I shall be sharing more on what all we did in Mysore. Great food, many days of birding, roaming around the markets and clicking pictures endlessly was all I did during the 2 weeks. Training the ISKON volunteers was a blessing though I could not click any pictures of the kitchen as I was working with them hands on and the camera was forgotten conveniently. Although I clicked a few pictures from my phone and shared on instagram, follow me there (@sangeetaamkhanna) if you want to see.

This beets and carrot salad I tasted at the ISKON kitchen one day and loved it so much I wanted to make it as soon as I came back home. That one was simpler flavours with just salt and lime juice in it but I added a little zing with chaat masala and balsamic vinegar to add depth of flavours. Loved the result so much that I used all the beets in the fridge to make the salad 3 times over. I added finely chopped ginger once and red onions the other time but the combination of simply the beets, carrots and pomegranate seeds had made such a simple and honest salad that I came back to the original quickly.

ingredients

(2 large servings)
beetroot peeled, cleaned and chopped finely 3/4 cup
carrots peeled cleaned and chopped similarly 1 cup
pomegranate seeds 1/2 cup
chaat masala 1 tsp (optional)
black salt 1 tsp (or use table salt)
pepper powder 1/2 tsp
balsamic vinegar 1 tbsp (or use malt vinegar or sugarcane vinegar)
lime juice or orange juice 2-3 tbsp (I used orange juice as that was handy)
little sugar if required (I did not use, you would need if you use lime juice)
any salad dressing oil 2 tsp ( I did not use*)

procedure

Mix everything together and toss well. Let it rest for 10 minutes before serving. The salad stays well for about 4 hours at room temperature so I could pack this salad to Arvind's lunch box as well.

*I did not add any oil in the dressing as I had this salad with a meal that already had some ghee and oil. If the salad is consumed as a meal it needs oil in it to enable the vital vitamins to be absorbed.

I had this salad with the best comfort food to come back home to. Khichdi is that comfort food for me, I can have it every single day. We had great food in Mysore, explored many places in the city and loved the Mysore masala dosa, idli and the best coconut chutney, variety of palya and loads of Coorgi food as well. But home cooked food has it's own charm and one always wants to come home and have a warm meal in the comfort of home. We were back after 2 weeks and it felt like ages. Khichdi was the order of the day.

There is a reason khichdi is called super food. It is the most nutritionally balanced food if some vegetables are added to it, the turmeric and asafoetida used in khichdi make it anti-inflammatory and healing too. I made a quick baingan ka raita with it and had a lavish meal with fresh buttermilk to wash down all this.

Let me know if you would like to know the recipe of baingan ka raita. I love it for all the minerals it adds to the meal in the most yummy way. Loads of insoluble fiber to cleanse the gut as well. In fact this whole menu is healing and cleansing type so you can have it whenever you want to wash your sins in the best enjoyable ways. This is a mung, short grain rice and bottle gourd khichdi.

Beet-carrot-pomegranate salad made a new pairing with the khichdi that had loads of bottle gourd in it too. I include loads of vegetables in my meal everyday and was craving for these as it is not always possible to eat lot of vegetables when traveling. I had to compensate for all the lack of nourishment and cleanse my travel eating sins too.

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