All posts by
Surabhi Aggarwal, RD, LDN

At a recent Eat Smart, Move More, Prevent Diabetes Cooking School, we demonstrated a simple pasta dish made with vegetables and beans. It is shared below with a few modifications based upon what was available in my refrigerator the night I made this for dinner. I would have also liked to add carrots to this dish but I did not have any at the time. You can substitute the vegetables in this recipe with any others you prefer or have on hand.… Continue reading »

COVID-19 pandemic has created unprecedented times that have left many of us working from home for several weeks in a row. These unpredictable times have added anxiety and stress for many people and eating smart to stay healthy gets challenging in such situations. I have personally been struggling with staying on top of my healthy eating goals since I began working from home. I am sharing five tips that have helped me stay on track to eat mindfully and I… Continue reading »

Pulao is a common dish from India – it is basically rice cooked with vegetables and a protein. Making this dish in an Instant Pot makes for an easy one-pot meal. Growing up, I was only exposed to white rice and the traditional pulao recipe uses this rice as well. I have yet to experiment making this dish with brown rice. It can certainly be done as long as the cooking time is increased for brown rice but the vegetables… Continue reading »

A warm bowl of oats topped with fresh fruits and/or nuts is the perfect breakfast for cold winter mornings. Steel cut oats are the least processed as compared to other types of oats and may provide longer satiety making them a great choice for breakfast. However, they take longer to cook as compared to other varieties which can be a hurdle for busy morning times. Worry not – the recipe below takes the baby-sitting out of the process. You can put everything… Continue reading »

Mexican Quesadillas with Vegetables and Black Beans Serves 8 Ingredients: 1 tbsp olive oil 1 zucchini, diced into small pieces 1 yellow squash, diced into small pieces 1 red bell pepper, diced into small pieces 1 medium carrot, diced into small pieces 1 small broccoli head, chopped 1 can (15 oz) black beans, drained and rinsed 2-3 Tbsp Mexican taco seasoning 1 tsp lemon juice 8 whole wheat soft tortillas (for quesadillas) 2 cups shredded Mexican cheese 1 jalapeno, chopped… Continue reading »

If you grow your own basil during summer, you may have run into a situation when there is too much and you wonder how to use it. While I don’t grow my own basil, I have been fortunate to have a friend who does and her garden has been blooming with fresh, fragrant, delicious basil. I recently had a birthday and received a beautiful bouquet of basil. It stayed fresh for almost a week with the stems dipped in water.… Continue reading »

Quinoa is a whole grain that provides complete protein along with other nutrients. It is a great addition to a healthy eating pattern but many people are not familiar with this super food or may not know how to cook it. The recipe below is one of my favorite ways to cook quinoa. It is not only delicious but also very easy and quick to make in a time crunch. Ingredients: 1 tbsp olive oil 1/3rd can (28 oz) crushed… Continue reading »

Okra, commonly referred to as Lady Finger in India, is generally a kids’ favorite and was mine as well growing up. It still is one of my favorites and also for my kids now. When I came to the United States, I was surprised that okra was not as popular here. I am sharing the recipe below with the hope that more people will try making this low-calorie vegetable that is a very good source of some minerals, vitamins, and… Continue reading »

Greek yogurt is a great option for an afternoon snack or a compliment to breakfast due it’s higher protein content as compared to regular yogurt. However, the yogurt isle can be intimidating with the several different brands of Greek yogurt available. One thing to be careful about when selecting a flavored Greek yogurt is the amount of added sugar. Choosing plain Greek yogurt and adding your own fruit, cinnamon, etc. is always the best option but if you want to… Continue reading »

I will not say that green peas are my favorite vegetable but something about green peas during winter is very comforting to me. Maybe the reason is that they remind me of my childhood days when I sat down with my mom or grandmother and popped them out of their pods so they could be cooked for a meal. Yes, we did not get ready-to-cook or frozen peas growing up in India. 🙂  The convenience of having access to frozen… Continue reading »