Cauliflower Oats Tikki

By Nmami Agarwal     14-Sep 2018

Cauliflower Oats Tikki

Today in this recipe called “Cauliflower And Oats Tikki”, we have used low calorie and fibre-rich ingredients! When these two amazing ingredients will be combined with colourful veggies, it will result a healthy snack treat for the evening. We are cooked this pleasant snack on a tava with minimal oil to prevent its ingredient’s nutrient loss.

Nutritional Values
Cauliflower- the rich source of vitamin C, K, B complex E and folate also, provides fundamental minerals such as calcium, iron, zinc, potassium, magnesium, phosphorous and sodium without adding any harmful cholesterol to your diet. It’s a good source of protein, essential omega-3 fatty acids, unsaturated fats and a substantial amount of phytochemicals. The nutrient composition of oats is amazingly well-balanced as they are the great source of carbs, fiber including powerful fiber called beta-glucan, protein and fat than any other grain. Oats are packed with significant vitamins, minerals and antioxidants that lower the risk of heart disease by reducing both total and LDL cholesterol and protecting LDL cholesterol from oxidation.

Ingredients

  •  20 grams; finely chopped and blanched cauliflower
  • 20 grams quick cooking rolled oats
  •  1 teaspoon oil
  •  10 grams finely chopped onions
  •  10 grams finely chopped and boiled french beans
  •  10 grams finely chopped and boiled carrots
  •  1 tsp green chilli paste
  •  5 grams finely chopped coriander (dhania)
  •  5 grams finely chopped mint leaves (pudina)
  •  ¼ teaspoon garam masala
  •  ¼ teaspoon dried mango powder (amchur)
  •  1/2 tsp ginger (adrak) paste
  •  ¼ tsp chaat masala
  • Salt to taste

Course: Breakfast
Calories: 140 -142 Kcal

Protein: 3.58 grams
Carb: 16.46 grams
Fat: 6.6 grams

Method

  •  Heat 1 tsp oil in a flat non-stick pan and add onions and sauté it for 2 minutes on medium flame.
  • Move onions in a deep bowl, add cauliflower, carrots and french beans. Mix it all well and mash it lightly using a potato masher.
  •  Now add all the remaining ingredients, mix them well and keep it aside for 10 minutes.
  •  Divide the mixture into equal portions and shape each portion in flat round tikki.
  •  Heat non-stick tava and grease a little with oil.
  • Next, cook each tikki on a slow flame using little oil till it turns into crisp and golden brown in colour from both sides.
  • Serve hot with minty green chutney.

Over to you
Vegetables used in this recipe add to the fiber, vitamin and antioxidant content of this snack with a minty or coriander chutney. Vitamin C apart from its imparting tantalizing aroma, flavour to the Cauliflower and Oats Tikki will uplift your nutritional need as well. So, try it soon and enjoy
with a hot cup of tea.

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Nmami Life - Diet & Nutrition
Media Update @idiva
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It's so easy to put it on, but  so difficult to take it off! Weight management is something that we ALL need to worry about. Our latest article in idiva tells you why.
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0
Nmami Life - Diet & Nutrition
Recipe Alert
——
Pinaca is a traditional Goan sweet dish. This dish is made by Goan rice, jaggery and plenty of

coconut. Pinaca are usually made into sweet balls and can be consumed all year long. This simple

sweet dish is easy to make yet high in nutrient value.

Nutritional value

Pinaca balls are high on nutrition as they contain jaggery, which is good source of iron, naturally

occurring B vitamins, minerals like phosphorus, zinc, calcium and copper. Coconut contains lauric

acid, which helps to increases good HDL cholesterol, also cytokinin’s present in coconut have showed anti-ageing, anti-carcinogenic effects.

Ingredients

40 grams Goan rice flour

¼ fresh coconut

1 tablespoon Jaggery

1 tablespoon desiccated grated coconut

Pinch of cardamom powder

Nuts (optional)

Coconut water (optional)

Calories- 217 kcal

Carbs- 28.6 grams

Protein- 1.9 grams

Fats- 10.3 grams

Course- Dessert

Method

First take the Goan rice and dry roast it on a tawa or pan.

Cool the rice and later powder them in a grinder

Now take jaggery, crush it and grind it along with coconut, also add pinch of cardamom

powder. Grind them on a round grinding stone if possible, otherwise just use a grinder.

Take this mixture out and keep adding flour, a little at a time and just mix it well with your

hands. Add coconut water if needed.

Mix well and form small balls out of this mixture.

Nuts can also be added to the mixture. (optional)

Over to you

Pinaca recipe is easy to make and come out with sweet results. So, make this nutritious recipe for

your near and dear ones.
———
Know more:
1) https://bit.ly/2MZfjJr

2) http://www.nmamilife.com/recipes/

3) Highlights section in BIOS under Recipes
———
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6
Nmami Life - Diet & Nutrition
Trivia of the Day
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If you know someone who is, then do share this post with them.
——
#Broccoli #Cauliflower #Diet #Dietitian #Eatfresh #Eathealthy #Eathealthyfood #Eating #Eatright #EatTodayForTomorrow #Food #Fitspiration #Fiber #Fats #Healthyliving #Health #Healthyheart #Hearthealth #Healthylifestyle #Lifestyle #Nutrition #NmamiLifeGirl #Nmami #NmamiAgarwal #NmamiLife #Nutritionist #Trivia #Triviaoftheday #Todaytrivia
7
Nmami Life - Diet & Nutrition
Blog Alert
——
Monsoon brings along rain of jubilation which soars one’s vehemence to cloud high, but this finite elation may have adverse effects to your precious locks. During rainfall hair’s chemical structure makes it unusually sensitive to airborne hydrogen, forming bonds, and swells until the smooth cuticle erupts to make them frizzy. Damp hair may lead to many other problems too. Another reason that worsens the problem is the presence of environmental pollutants in rainwater that intensifies the fungal infections on the scalp that weakens roots and causes hair fall. Even if you are not directly exposed to rainfall, still it is a task to dry hair after a shower due to the prevalent humidity.

So, here are some Indian/ Ayurvedic remedies to your rescue! Have a look.

Aloe vera juice
Aloe vera is an ingredient known to make your system clean. It is commonly used in Ayurveda for its innumerable health benefits. It’s high on alkaline properties- vital in balancing the PH levels of your hair which in return stimulates hair growth and strength.

Directions: Aloe vera can be both, consumed and applied so, you can have fresh and homemade aloe vera juice in the morning with lukewarm water. Also, its pulp can be directly applied to the scalp. Apply and leave it for 1-2 hours then rinse it with lukewarm water.

Methi seeds (Fenugreek)
Methi is a miracle herb for promoting hair growth that also adds life to your deadlocks. It’s rich in hormone antecedents which help in revitalizing damaged hair follicle thus, strengthens the hair and adds immunity to prevent damage and breakage of the hair.
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Know more: 
1) https://bit.ly/2YKTIvq
2) https://www.nmamilife.com/lifestyle/
3) Highlights section in BIOS under BLOGS
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6
Nmami Life - Diet & Nutrition
Recipe Alert
——
Amla scientifically called Phyllanthus emblica or more commonly Indian gooseberry. It can be put to innumerable uses like in culinary, shampoos, hair oils and in ayurvedic medicines. This amla churna or powder can be put to many uses like it can be taken with water for wonderful results, make amla tea using this powder, add it to curries, or consume with lemon and honey.

Nutritional Values

Amla has high contents of ascorbic acid (vitamin-c) flavonoids, Ellagic acid and Gallic acid. It helps in reducing blood sugar level in the body. High in digestive fibre content. Prevents hair loss and greying of hair. Helps in curing sore throat and prevents constipation.

Ingredients

200 grams amla

Calories- 116 kcal
Carbs- 27.4 grams
Proteins- 1 gram
Fats- 0.2 gram

Methods

After through washing, cut and dry the amlas in direct sunlight for few days till they are completely dry.

After the juice is evaporated completely, transfer the dried amla in a grinder and blend it coarsely.

Sift the amla powder through a sieve to achieve smooth powder.

Voila! Your home made amla powder is ready.

Store this powder in an airtight container.

Use every day as needed.

Over to you

Amla powder lasts for up to 6 months, so your efforts in this recipe will last for long, providing you with storehouse of nutrients and taking care of your various problems.
———
Know more: 
1) https://bit.ly/2Ky8H3g
2) http://www.nmamilife.com/recipes/
3) Highlights section in BIOS under Recipes
———
#Amlapowder #Diet #Dietitian #Eatfresh #Eathealthy #Eathealthyfood #Eating #Eatright #EatTodayForTomorrow #Food #Fitspiration #Healthyliving #Health #Healthylifestyle #Lifestyle #Nutrition #NmamiLifeGirl #Nmami #NmamiAgarwal #NmamiLife #Nutritionist #Protein #Recipe #Recipealert
7
Nmami Life - Diet & Nutrition
Myth of the Day
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Sugar is the real culprit, so always check the labels thoroughly.
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13
Nmami Life - Diet & Nutrition
All the left handed people, raise their hand!
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#Diet #Dietitian #Eatfresh #Eathealthy #Eathealthyfood #Eating #Eatright #EatTodayForTomorrow #Food #Fitspiration #Healthyliving #Health #Healthylifestyle #India #Internationallefthandersday #Lifestyle #Lefthandersday #Nutrition #NmamiLifeGirl #Nmami #NmamiAgarwal #NmamiLife #Nurses #Nutritionist

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