Cook Without Book

Yield:  3 servings (serving size: 1 cup)                 Ingredients 1  (24-ounce) jar refrigerated red grapefruit sections (about 2 cups) 1 cup   sliced banana (about 1) 1 tablespoon   fresh chopped mint 1 tablespoon   honey Preparation Drain grapefruit sections, reserving 1/4 cup juice. Combine grapefruit sections, juice, and remaining ingredients in a medium bowl. Toss gently to coat. Serve immediately, or cover and chill. Nutritional Information Calories per serving: 122 Calories from fat: 3% Fat per serving: 0.4g Saturated fat per serving: 0.1g Monounsaturated fat per serving: 0.0g Polyunsaturated fat per serving: 0.0g Protein per serving: 1.5g Carbohydrates per serving: 31.3g Fiber per serving: 3.4g Cholesterol per serving: 0.0mg Iron per serving: 0.6mg Sodium per serving: 2mg Calcium per serving: 26mg

Prep Time:  5 minutes Cook Time:  16 minutes Yield:  Makes 9 muffins (serving size: 1 muffin)                   Ingredients 2  mashed ripe bananas (about 3/4 cup) 2 tablespoons   canola oil 1  egg 1/2 cup   fat-free milk 3/4 teaspoon   vanilla extract 2/3 cup   white whole-wheat flour (such as King Arthur) or whole-wheat flour 1/2 cup   quick-cooking oats 1/4 cup   sugar 1 3/4 teaspoons   baking powder 1/2 teaspoon   ground cinnamon 1/4 teaspoon   salt Cooking spray Preparation 1. Preheat oven to 375º. 2. Combine bananas and next 4 ingredients (through vanilla) in a medium bowl; mix well, and set aside. 3. Lightly spoon flour into a dry measuring cup and level with a knife. Whisk together flour and next 5 ingredients (through salt) in a small bowl. 4. Stir the flour mixture into the banana mixture until they are just combined. 5. Spray 9...

                                Ingredients 1  banana 1/2 cup   soy milk 1/2 cup   unsweetened apple juice 1/4 cup   peeled and chopped pear 1/4 cup   blueberries Preparation Put banana, soy milk, apple juice, pear and blueberries in a blender; mix until smooth. Pour into a glass and drink up! Nutritional Information Calories per serving: 143 Fat per serving: 1g Saturated fat per serving: 0.0g Monounsaturated fat per serving: 0.0g Polyunsaturated fat per serving: 0.0g Protein per serving: 3g Carbohydrates per serving: 32g Fiber per serving: 4g Cholesterol per serving: 0.0mg Iron per serving: 1mg Sodium per serving: 34mg Calcium per serving: 88mg

               Ingredients 1 cup   oat flour 3/4 cup   old-fashioned rolled oats 1/2 teaspoon   baking powder 1/3 teaspoon   baking soda 1/2 teaspoon   salt 1/2 cup   raw sugar 1/3 cup   canola oil 1/3 cup   plain soy milk 1/2 teaspoon   vanilla extract 1/2  ripe banana, cut into small pieces 1/4 cup   chopped walnuts or other favorite nut 1/3 cup   semisweet vegan chocolate chips (such as Tropical Source) Preparation 1. Preheat oven to 350°. Combine first 6 ingredients (through sugar) in a bowl. Whisk together oil, soy milk, and vanilla in a separate bowl. Add wet mixture to dry ingredients; stir to combine. Fold in banana, walnuts, and chocolate chips. 2. Line a baking sheet with parchment paper. Scoop dough onto pan with a small ice-cream scoop. Bake 25 minutes or until golden brown, turning baking sheet halfway through. Let cool on a wire rack. Nutritiona...

                              Very Berry Smoothie                         INGREDIENTS 1 one-pound bag frozen strawberries 1 cup ice cubes 1 cup yogurt 1 banana 1/2 to 3/4 cup milk Honey, to taste PREPARATION: In a blender, combine strawberries, ice, yogurt, banana and milk. Blend on the strongest setting until smooth. Taste, and add honey as needed. Serve with a wide straw.

Sprouted Fruity Bean Salad ( Desi Khana) Nutritious sprouts pairs well with invigorating orange and tomatoes, balanced carefully with sweet bananas and grapes. Delicate spices weave in and out of the sprouted fruity bean salad, taking the user on a culinary adventure. Preparation Time:  15 mins Makes 4 servings Ingredients 1/2 cup   parboiled sprouted moong (whole green gram) 1/2 cup  parboiled  sprouted matki (moath beans) 1 cup   orange segments  , cut into halves 1/2 cup  green  grapes  , cut into halves 1/2 cup   tomato cubes 1/2 cup   bananas  slices 2 tbsp  finely  chopped coriander (dhania) 1 tsp  finely  chopped green chillies 1 tsp   lemon juice 2 tsp   powdered sugar salt  to taste Method Combine all the ingredients in a deep bowl, mix well and serve immediately.

Fruit and Vegetable Raita ( Desi Khana) Cucumber is mixed and matched with a wide selection of fruits, to make this sweet and sour delight. A slightly different spicing—of mustard powder and cumin seeds powder is used to pep up the fruit and vegetable raita. Remember to chop the bananas and apples just before mixing to avoid blackening. Preparation Time:  10 mins Makes 4 servings Ingredients 3/4 cup  finely  chopped cucumber 1/4 cup  green  grapes  cut into halves 1/2 cup  finely  chopped apples  (unpeeled) 1/2 cup  finely chopped  bananas To Be Mixed Together Into A Dressing 1 1/2 cups  thick fresh  curds (dahi) 2 tbsp   fresh cream 1 tsp   mustard (rai / sarson) powder 1 tsp  roasted  cumin seeds (jeera) powder 2 tsp   powdered sugar salt  to taste Method Combine all the ingredients along with the dressing in a deep bowl and mix well. Refrigerate for at least an hour. S...

Anti Cholesterol Shake A combination of orange, papaya and banana blended together to make a filling drink that beats cholesterol! This unusual combination of fruits is rich in potassium, vitamin C and fibre. Banana is an excellent source of potassium, the deficiency of which is associated with the change in the normal pattern of the heartbeat. This shake satiates the hunger pangs while keeping the building up of cholesterol levels at all time low. Makes 2 small glasses (300 ml).  Ingredients 1  medium sized  orange, seperated into segments 1/4  medium sized  papaya, cut into pieces 1   banana, cut into pieces crushed ice  to serve Method HOPPER / JUICER Juice all the ingredients except bananas. Blend the bananas to a purée in a blender and add to the juice. Add some crushed ice in 2 glasses and pour the juice over it. Serve immediately. MIXER / BLENDER Blend all the ingredients using little water (if required) till smooth. ...

Everyday Chocolate and Banana Shake Serves 4 to 6 1/4 cup warm water 2 tablespoons good quality cocoa powder 1 tablespoon sugar 1/2 cup milk 1 banana 2 cups vanilla ice cream Place water, cocoa and sugar in blender and mix until well mixed on low speed. Stop and add milk and banana and cover and blend again, until smooth. Add the ice cream and blend until smooth. Serve chilled.

fruit salad   Prep time 15 mins Total time 15 mins   a tropical fruit salad with sweet fruits. Recipe type:  breakfast Cuisine:  world Serves:  2 Ingredients 2 large mangoes 2 medium sized bananas 2-3 chickoos/sapota 1 small papaya or ½ of one large papaya dry fruits like cashew, almonds, walnut or of your choice (optional) few mint leaves for garnishing Instructions peel and chop mangoes, banana, papaya and chickoo into bite sized pieces. add everything in a salad bowl or any large bowl. mix the fruits well. dry roast the dry fruits in a oven or in pan to make them crisp. add dry fruits on top of the fruits. add few mint leaves for garnishing. serve the fruit salad immediately.

Mixed Fruit Cream A delicious mixed fruit puree enriched with cream and served chilled. Cooking Time:  50-60 minutes Servings:  4   Preparation Time:  15-20 minutes   Category:  Veg In gredients • Apple 1 • Guava 1 • Orange 1 • Banana 1 • Lemon juice 1 tablespoon • Condensed milk 1 tin • Cream 1/2 cup Method Wash and cut apple and guava into one-fourth inch sized cubes. Peel orange and separate segments. Further, remove the skin and seeds and cut each segment into half. Peel and cut banana into one-fourth inch sized cubes. Mix all the fruits well and add lemon juice. Keep two tablespoons of chopped fruits aside and blend the remaining with condensed milk till smooth. Add cream and the reserved chopped fruits. Refrigerate and serve chilled. Note : You can add strawberries for garnishing.