7 healthy pizza and burger recipesDiet recipes

7 healthy pizza and burger recipesDiet recipes

By Neha Ranglani  on: 13 March 2015
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The barbeque season is here and what better than getting together with family, friends and colleagues for some fun barbeque sessions to enjoy the fresh air. Apart from being an excuse to catch up with loved ones, it also has many health implications, if done it in the right way. Not necessary that barbeque always means fat dripping sausages or high calorie burgers.Barbeque can be really healthy if the right ingredients are used like veggies, lean meats, salmons, potatoes etc. They can be cooked using the minimal amount of oil, which is a boon for adults to control their lipids levels and body fat percentage helping them in weight loss as well. It also fascinates kids, adding taste and visual appeal to boring food, making it a great way to get them to eat the veggies which otherwise they would dread to even taste.

Let us learn a few healthy burger and pizza recipes
1. Barbeque fish burger

Ingredients:

- 150gm snapper fillets
- 1 lettuce leaf
- 4 cucumber slices
- 2 carrot slices
- 1 tbsp lemon tartar sauce
- 1 tbsp lemon juice
- Â½ tsp pepper powder
- 2 tsp olive oil
- 1 multigrain burger bun

Method:

- Heat the barbeque grill at medium heat.
- Sprinkle on the fish fillet lemon juice and pepper seasoning and spray lightly with oil.
- Barbeque for 3-4 minutes on both the sides, turning carefully with a spatula.
- Cut the burger bun into half and heat both the halves on the grill for 1 minute.
- On the lower side of the bun, place the lettuce leaf and top it with fish, cucumber, carrot, and tartar sauce.
- Serve with lemon wedges on the side.

2. Chicken avocado burger

Ingredients

- 100gm chicken breast fillet
- 1 small clove of garlic, crushed
- 1 tbsp diced avocados
- 1 tbsp corn kernels, boiled and drained
- 1 tbsp diced red capsicum
- 1 tsp lemon juice
- few salad leaves
- salt to taste
- 1 tbsp low fat mayonnaise
- 1 wholewheat burger bun, split and toasted
- 1 tsp oil

Method:

- In a bowl mix oil, garlic and oregano together. Add chicken fillet, toss to coat, cover and refrigerate for 1 hour.
- In another bowl mix avocado, corn, capsicum, salt and lemon juice. Keep aside.
- Heat a non stick frying pan on medium heat, Cook chicken on both sides until it is proper cooked.
- Spread the base of the bun with mayonnaise, top with salad leaf, chicken breast, and avocado mixture. cover with the top bun and serve.

3. BBQ chickpea burger

Ingredients

- Â¼ cup chickpeas, soaked overnight
- 3 tbsp cooked brown rice
- 1 small garlic clove, minced
- 2 tsp diced red pepper
- 2 tsp carrot, grated
- 1 tbsp onion, chopped
- 1 tbsp fresh parsley, chopped
- 2 tsp bbq sauce
- bread crumbs as needed
- 1 tsp sunflower seeds
- 1 tsp ground flaxseeds
- Â¼ tsp red chilli flakes
- salt to taste
- 1 tsp oil
- Salad leaves
- 4 tomato slices
- 1 whole wheat burger bun

Method:

- Pressure cook the chickpeas till soft.
- In a bowl, mix the chickpeas and hot cooked rice. Use a potato masher to mash the 2 together.
- In this mixture add garlic, onion, carrot, red pepper, salt, chilli flakes, sunflower seeds, flaxseeds, parsley, BBQ sauce, breadcrumbs and mix well.
- Make a tight thick patty out of this mixture.
- Heat a non stick pan, spray oil and cook the patty on both the sides are golden brown.
- Place the bottom of the burger bun on a surface, top it with salad leaves, tomato slices and the patty. Cover it the top of the bun.
- Serve with ketchup or chilli sauce.

4. Quinoa and oats burger

Ingredients

- Â¼ cup cooked quinoa
- 2 tbsp quick oats
- 1 tbsp onion, chopped
- 1 small garlic minced
- Â¼ cup chopped mushrooms
- 2 tbsp chopped zucchini
- 2 tsp oil
- pinch of red chilli flakes
- salt and pepper to taste
- 2 tbsp beaten egg
- 1 tbsp low fat mayonnaise
- Salad leaves
- 1 multigrain burger bun
- 2 onion slices
- 2 tomato slices

Method:

- Pre heat the oven at 350F.
- In a non stick vessel, add oil, onion and garlic, mushrooms and zucchini, red chilli flakes and cook till veggies are soft.
- In a bowl add the beaten egg, oats, quinoa and veggie mixture ( drain the excess liquid).
- Shape it into a patty and bake it for 25 minutes.
- On the base of the burger bun, spread the mayo,place the salad leaves, patty and top it with onion and tomato slices and cover it with the top of the bun.
- Serve.

5. Chicken tomato pizza

Ingredients

- 1 medium size whole wheat pizza base
- 2 tsp olive oil
- 1 small garlic, minced
- salt to taste
- pepper to taste
- 2 tomato, sliced
- 50gm chicken breast pieces, diced
- 1 tbsp chopped cilantro
- 1 tbsp chopped jalapeno pepper
- Â¼ cup low fat grated cottage cheese

Method:

- Pre heat the oven on 450F and coat the baking tray with little oil.
- In a small bowl combine oil, garlic, salt and pepper.
- In a non stick vessel, cook the chicken pieces till done.
- Place the pizza base on a surface, sprinkle the oil mixture.
- Now top it with tomato, chicken, cilantro, jalapeno and cottage cheese.
- Place the pizza on a baking tray and bake for 15- 20 minutes.
- Slice and Serve hot.

6. Mix veg pizza

Ingredients

- 1 whole wheat pizza base
- 1 cup mix veggies, chopped(red bell pepper, yellow bell pepper, capsicum, mushrooms, baby corn)
- salt to taste
- pepper to taste
- Â¼ tsp red chilli powder
- Â½ tsp oregano
- 1 tbsp pizza sauce
- 2 tbsp low fat mozzarella cheese, grated

Method:

- Pre heat oven at 450F and spread oil on the baking tray.
- Heat oil in a pan, add veggies, salt, herbs and cook for 5 minutes to keep the veggies slight crunchy.
- Now place the base on a surface, spread the pizza sauce and top it with cooked veggies and grated cheese.
- Place the pizza on the baking tray and bake for 15 minutes.
- Slice and Serve.

7. Spinach pizza

Ingredients

- 1 6”whole wheat pizza base
- 1 tbsp oil
- Â½ onion, chopped
- 1 clove of garlic, minced
- 2 tsp garam masala
- Â½ tsp turmeric powder
- Â¼ tsp paprika
- salt and pepper to taste
- 1 bunch fresh spinach
- 2 tbsp fresh cilantro, chopped
- 2 spring onions, chopped
- Â½ cup cherry tomatoes, halves
- 2 tbsp low fat mozzarella cheese

Method:

- Pre heat the oven at 425F and spread oil on the baking tray.
- Heat oil in a vessel, add onion and garlic and cook till golden and soft.
- Add garam masala, turmeric, paprika, salt and pepper. Add spinach and cook till soft.
- Let it cool and blend it in a food processor.
- Place the pizza base on a surface and spread the spinach mixture evenly.
- Sprinkle the cilantro and spring onions over it, and then add the tomato halves. Cover with the shredded cheese.
- Place the pizza on the baking tray and bake for 25 minutes.
- Slice and serve.



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Surya Namaskar or sun salutation is one of the most highly spoken of forms of exercise today because this ancient yogic ritual can do wonders for your body, mind and soul that no other exercise, spiritual course or meditation can. No wonder it\'s so highly endorsed by all the leading celebrities. Surya Namaskar is usually done in the morning to express gratitude towards the sun. Sun is the source of life for planet earth. Everything we eat, drink or breathe has an element of the sun. Apart from being a great form of exercise, it also helps to build dimensions within us where physical cycles are in sync with the sun cycles. Benefits of Surya Namaskar   Tones up abdominal muscles. Improves digestive system and helps get rid of constipation. Ventilates the lungs and oxygenates the blood. Regularizes the function of all glands. Stimulates the nervous system and improves focus, concentration and memory. Helps you sleep better. Improves skin and hair texture. Prevents menstrual irregularities and menopausal symptoms. Helps lose weight. Improves muscle, spine and waist flexibility. Helps you feel energetic and adds to the spirit of youthfulness. Helps relax the organs and muscles through deep oxygenation. Helps protect the heart, tone the body and calm the mind. How to go about it? Surya Namaskar is a repetition of 12 postures that need good strength and stamina. So jumpstarting a schedule is definitely not a good idea especially if you haven\'t exercised or stretched your muscles in ages. You need to give your body time to open up by doing some basic exercises, stretches, yoga asana, and flexibility exercises. Once you\'ve reached a basic level of fitness you can start with 3-5 suryanamaskar and then gradually increase it to 10 and 20. The idea is to get each posture right, as the essence of doing this ritual lies in perfection. But one thing everyone needs to remember is that warm is extremely important before starting the postures.  Neck: start with moving your neck to the left while breathing in and bring it back to the centre as you breathe out. Repeat on the right and do this 3 times. Rotate the neck clockwise and anti-clockwise 5 times each. Arms and Shoulders: stretch you arms in front of your chest and move your palms up and down. Close your fist and rotate them clockwise and anti-clockwise 10 times each. Place your fingers on your shoulders and rotate your arms clockwise and anti-clockwise 10 times. Knees and Back: Bend your knees slightly with palms on your thighs, join the knees and move them forward and backward 5 times, then rotate the knees clock and anti-clockwise 5 times each. Now stay in that position and arch your back, hold for 5 seconds and then round the back for 5 seconds. Repeat 5 times each. Stomach: Stand straight with fingers interlocked and hands stretched above the head. 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What should I eat during periods to avoid weakness and pain? (Diet Query)
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I am a 22-year-old girl and I feel extremely fatigued and weak during my periods. I lose my appetite and do not eat much. I also have cramps during my menstrual cycle. Can you suggest the right diet for me so that I can survive those days of the month better? Please help. Weakness during periods is not uncommon especially during the first and second days. Many women find themselves feeling fatigued very soon and this is mostly due to the hormonal change and loss of blood. It is important to go easy on these days but the right foods can certainly give you more energy and nutrition to your body. Here?%u20AC%u2122s what dietician Neha Chandna suggests. The best way to keep your energy levels up during periods is to eat foods which give you natural sugars such as bananas, dates, grapes, mangoes, etc. Apart from these foods, whole grains like oats, jowar, ragi, brown rice also help provide a great deal of energy. Sprouts and salads should also be a part of your diet. Foods to beat menstrual pain and cramps Foods which increase the alkalinity in the body are the best to keep the pain away. Include foods like fruits, lemons, dried fruits like anjeer, raisins, prunes, nuts, salads, veggies and veg juices/coconut water. Also try these yoga asanas to beat pain. Sample diet during periods Morning:              fruits dried fruits Mid morning:       brown rice poha/oats upma/idli/dosa Lunch:                 salads 1 jowar/ragi roti/ 1 cup brown rice veggies  dal Mid noon:            nuts Evening:              sprouts/chana chaat Dinner:                 soup salad veggies Make sure you drink enough water throughout the day to keep yourself hydrated. Water also helps relieve pain.
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Dietitian Neha Chandna (Ranglani) has 8 years of experience in the field. Food and Health is the matter of interest for most of the people today and realizing the need to create awareness and spread the right information to the society, Neha decided to extensively educate herself in the field of nutrition. As a known fact that diet and exercise go hand in hand, She went a step ahead to certify herself as a REEBOK Aerobic instructor. One of the Most Famous & Online Nutritionists Dietitians in Mumbai (Khar west).Neha Chandna, a dietitian in Mumbai, is a university topper in Dietetics from S.V.T. She has worked as a nutritionist for reputed gyms and fitness trainers and as a consultant with doctors and physiotherapists. She deals with sportsmen, individuals who are obese or victims of lifestyle issues- to name a few- diabetes, thyroid, osteoporosis, PCOS etc. and active/exercising sector of society. She educates and conducts seminar/workshops for corporates like banks (HDFC & Standard Chartered Bank), BPOs and MNCs on the Right ways of eating and living. She also takes workshops on Nutrition in Pregnancy and Lactation. Neha Chandna also writes articles for magazines and newspapers like New Woman, Beauty and salon, Hello Mumbai, the afternoon etc. She has also done a couple of interviews for TV9 channel. She is an online consultant for a health social networking website www.ihealthu.com. Dietician Neha Chandna is one of the Best Dietician / nutritionist in Khar west , Mumbai.<span 1.6em;"="">Neha Chandna is a Famous Nutritionist in Khar west & a famous nutritionist in Mumbai for weight loss diet chart and for other diet plan services. Popular dietcian in Mumbai. Consult her for best online Diet charts in Mumbai. 
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