Tomato Rasam (Spiced Indian Tomato Soup)

Rasam is one of the best comfort foods, spicy, tangy, flavorful and goes perfect with cooked Quinoa or Rice and can be made in a jiffy. There are so many different kinds of rasam and this is one of the simplest and easiest one. With bare minimum ingredients and very quick to make, this will be very handy if you are rushing against time and are still aiming for home cooked healthy meals.



Cooking Time: 10 to 15 mins



Preparation Time: 5 mins

Serves : 2 to 3



Ingredients



Small sized tomato chopped into pieces - 1

Green chilly - 1 (if you want really spicy increase it)

Chopped Cilantro - 2 table spoons

Asafoetida - 1 small piece or 1/2 tsp

Water - 3 cups

Cooked thoor dhal along with turmeric powder - 1/2 cup

Rasam powder - 1 tsp

Tamarind - small lemon sized ball soaked in 1/4 cup of water

Salt - 1 Tsp or to taste



Tempering



Oil - 1/2 tsp

Mustard Seeds - 1/2 tsp



Garnishing



Chopped Cilantro - 1 tsp

Method



1) Soak the tamarind in 1/4 cup of warm water and let this sit for few minutes till the tamarind softens.



2) In a pan combine half of the water, tomato pieces, green chilli, asafoetida, rasam powder, cilantro, ,salt and boil for about 5 minutes till the tomato pieces are little softened.



3) Now squeeze out the soaked tamarind using the remaining 1 1/2 cups of water and add it to the tomato mixture and boil for 10 more minutes or till the tomato pieces are well cooked.



4) Now add the cooked toor dhal and let this boil for 2 minutes till the dhal is well combined. Switch off.



5) Heat the oil and add the mustard seeds, once they stop spluttering transfer it to the cooked tomato dhal mixture.



6) Let this cool for few minutes then garnishwith cilantro and server with cooked plain quinoa or rice with a spoon of ghee(clarified butter) and sauteed vegetables.

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Eggless Whole Grain Oat & Wheat Carrot & Walnut Cake

Cakes synonym of carb and sugar. I wouldn't say this cake is  guilt free nor I am promoting this as a health food, however i used whole grain, raw sugar, carrots and walnuts. This is a much better choice than sugary processed store bought cakes. Also used Xylitol for icing instead of icing sugar. I made this cake almost a year back, now i am more into baking with Almond Flour instead of grain flour will post them soon but I still have couple of Cakes and Cookies made using Grain. So after finishing the back log of recipes using whole grains will post the Almond Flour recipes.



Preparation Time - 5-10 mins

Cooking Time - 15-20 mins

Serves - Around 12 cakes





Ingredients



Oat Flour - 1 Cup

Whole wheat flour - 1 cup

Raw sugar - 1/2 cup (Increase this if you want a sweeter version)

Baking powder - 2 teaspoons

Baking Soda - 1/2 teaspoon

Ener-G Egg Replacer - 1 1/2 teaspoons

Salt - 1/4 teaspoon

Cinnamon powder - 1/2 teaspoon

Warm water - 3/4 Cup

Oil or Clarified Butter(Ghee) - 1/4 Cup

Apple cider vinegar - 1 tablespoon

Grated Carrot - 3/4 cup

Chopped Walnuts - 1/2 cup

Pureed Banana - 1/2 cup



Icing



100% Unsweetened Chocolate -  Around 6 pieces

Xylitol - 2 Tbsp or more if need a sweeter taste

Cream - 4 Tbsp

Butter - 1 Tsp

Vanilla extract - 1/2 Tsp



Method



1) Combine the Ener-G Egg Replacer with warm water and beat till fluffy,  now add the sugar, banana puree and oil and keep it aside.



2) Now add the grated carrots and chopped walnuts to the above mixture.



3) Combine Oats Flour, whole wheat flour, salt, cinnamon powder, baking powder, baking soda, sugar.



3) Add the flour mixture to the carrot mixture and stir thoroughly. Add Vinegar and combine it evenly.



5) Line a muffin mould with pape cups and fill till 3/4 .



6) Bake in a preheated oven set to 350 F for 15-20 mins until a knife inserted comes out clean.



7) Once baked, let it cool for couple of minutes.



8) Now brake the chocolate into few pieces add cream, butter and Xylitol to the mixture and heat till the chocolate melts, once the chocolate is in spreadable consistency using a spoon spread it on top of the baked and cooled cakes.



9) Sprinkle with powdered almonds and let the chocolate Gnache cool before you serve.

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Pineapple Salsa/Salad

Pineapple is such a perfect juicy fruit with its a vibrant tropical flavor that balances the tastes of sweet and tart. Pineapple is available year around at a very nominal price. I  made this salad with the leftover pineapple and few of the veggies in hand and it tastes delicious. Try out this flavorful salsa and you are sure to love it.



Know what you Eat - Pineapple is an excellent source of vitamin C and manganese. Vitamin C is the body's primary water-soluble antioxidant, defending all aqueous areas of the body against free radicals that attack and damage normal cells. It is also a good source of vitamin B1, vitamin B6, copper and dietary fiber.



Cooking Time – None

Preparation Time – 10 – 15 Mins

Serves - 2





Ingredients



Fresh Pineapple - 1 1/2 cups (Chopped)

Red Onion - 1/4 cup (Chopped finely)

Green & Red Bell Pepper – 1/2 Cup(Chopped Finely)

Fresh Lemon Juice – 1 tsp

Finely Chopped Jalapeno Pepper - 1/2-1 tsp. (or to taste, if serving for kids replace this with powdered black pepper) 

Finely Minced fresh ginger – 1/2 tsp

Salt -  1/2 tsp(or to taste)

Finely Chopped Cilantro - 2 Tbsp



Method



1) Combine pineapple, red onion, green & red bell pepper, ginger and chopped  cilantro.                    

2) Add Jalapeno or Black pepper, Salt and Lemon Juice.

3) Chill 2-3 hours to marinate flavors and then enjoy.

4) Enjoy with some baked corn tortilla chips as a guilt free snack.

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Adai - Protein Dosa

Nutritional Info - Legumes are an excellent source of easily digestible protein, fiber, iron, folic acid, and other B vitamins. Legumes are rich in soluble fiber, which has been shown to help improve insulin resistance. Legumes contain low levels of sodium and high levels of potassium, calcium and magnesium - a combination that is associated with a reduced risk of heart disease. Folate, a mineral also found in abundance in legumes, is thought to reduce blood levels of homocysteine, a compound that can boost heart disease risk.



Adai is an authentic South Indian main dish made with a combination of rice and lentils. It can be had for breakfast, lunch or dinner.

Cooking Time : 20 min

Preparation Time : 10-20 min

Serves 4 to 6.







Ingredients



Thoor Dhal - 1/2 cup

Channa Dhal - 1/2 cup

Whole green moong - 1 cup

Brown Rice - 1 cup

Split Urad Dhal - handful

Green or Red chilly - 1 or to taste

Salt to taste

Ginger - 1 inch piece.

Curry leaves - handful

Asafoetida - 1 small piece.

Onion - 1 finely chopped.

Oil

Water





Method to make Adai



1) Rinse and soak the rice and dhal together for 2-3 hours.

2) Drain the water from the rice/dhal and add the ginger, curry leaves, green or red chilly, asafoetida and salt.

3) Use a blender and grind the above to little coarse mixture.

4) Add the chopped onions or you can use your own variation of grated cabbage, carrot, scallion etc to the batter.

5) Heat the iron griddle and pour a ladle full of the batter and make a round dosa, put a small hole(circle shape) in the center of the batter,

as it will evenly and quickly cook.

6) Pour a tsp of oil and once it is cooked on one side , turn and place the other side of the adai and remove it once cooked.

7) Serve it with avial, sambhar, chutney, milagai/Chutney powder.

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Coconut Quinoa

Know what you Eat - A recently rediscovered ancient "grain" native to South America, quinoa is high in protein, the protein it supplies is complete protein, meaning that it includes all nine essential amino acids. Quinoa's amino acid profile is well balanced, making it a good choice for vegans concerned about adequate protein intake, also quinoa is especially well-endowed with the amino acid lysine, which is essential for tissue growth and repair. In addition to protein, quinoa features a host of other health-building nutrients. Coconut is a tropical fruit that is rich in protein. Coconut boosts energy and endurance, enhancing physical and athletic performance. It quickly creates a nutritional boost of energy that lasts. Coconut prevents weight and obesity problems by speeding up the metabolism.



I love coconut rice and wanted to try it with quinoa. Quinoa has a very slight bitter taste, which was totally unnoticeable in this dish. The sweetness and flavor of coconut, gave quinoa a total new makeover. This dish is guilt free with less carbs and power packed with protein.



Cooking Time - 10 minutes

Preparation Time - 10 minutes

Serves - 3 to 4



Ingredients



Cooked Quinoa - 2 cups

Unsweetened Grated Coconut (fresh if possible) - 1 cup

Red or Green Chillies - 4 (more if you want it spicy)

Roasted Peanuts - 1/4 cup

Coconut Oil - 2 tbsp

Broken Urad Dal - 4 tsp

Chopped curry leaves - 4 tsp

Mustard Seeds - 1/2 tsp

Asafoetida powder - 1/4 tsp

Salt - 1 tsp or to taste



Garnishing



Roasted Cashews - 4 tsp

Chopped cilantro - 4 tsp



Method



1) Soak Quinoa in water for atleast half an hour, rinse and drain. Add 2 measures of water to 1 measure of Quinoa and salt to taste and cook till it fluffs up.

2) Remove quinoa and let it cool completely.

3) Heat oil, add mustard seeds and once it stops spluttering add asafoetida powder, broken urad dal, chillies, curry leaves. Saute for a minute till the urad dal slightly browns.

5) Now add the grated coconut and keep stirring continously for few minutes till the coconut slightly browns evenly.

6) Switch off add roasted peanuts, salt and cooked Quinoa and mix thoroughly.

7) Garnish with cashews and cilantro and serve.

8) If you are planning to cook and store this dish, saute the coconut for few more extra minutes.

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Brown Rice Pongal

Good to Know -

Brown rice contains complex carbohydrate that provides 15 essential nutrients, including B-vitamins, niacin and potassium. Brown rice is a very good source of selenium, which is essential for thyroid hormone metabolism and immune function. Selenium is an antioxidant that helps in DNA repair. Lab tests have shown that selenium can inhibit proliferation of cancer cells by inducing them to undergo apoptosis, or programmed cell death.

Cooking Time: 30 min

Preparation Time: 5-10 min

Serves – 2



 Ingredients

 Brown basmati Rice - 1 cup

Moong Daal - 3/4 cup

Ginger grated – 1/2 tsp

Green Chilly – 1 to 2 (optional)



Tempering



Black Pepper - 1/2 tsp

Cumin- 1/2 tsp

Curry Leaves - few

Asafoetida - 1/2 tsp

Oil - 1 tablespoon

Ghee - 1 tablespoon

Grated ginger – ½ tsp

Mustard seeds - 1/2 tsp

Salt to taste



Method of Preparation

 1) Soak brown rice overnight or atleast a minimum of 1hour, it is not mandatory to soak but soaking brown rice adds one more amino acid and makes it easily digestible.

2) Add moong daal and rinse and add water (for 1 cup rice i use 2 1/2 water and 1 cup daal - 1 cup of water).

3) Add green chilly, half of grated ginger, half of asafoetida and salt and pressure cook the dhal and rice.

4) Remove the cooked daal and rice and mash it using a potato masher.

5) Heat oil and add mustard seeds, once they stop spluttering add black pepper, cumin, asafoetida, and ginger and curry leaves.

6) Add this to rice and dhal and add ghee and pongal is ready to serve.



Note - If you want to thicken it further put the mashed pongal on a stove top on a low heat and simmer till it thickens to your consistency, if you want it little thinner add more water and salt and simmer for 2-3 to three minutes. Once the pongal starts cooling down, it will thicken automatically.



Pongal is a South Indian main dish prepared with rice and lentil, instead of using white rice i substituted it with brown rice for a healthier version.

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Home Made Healthy Multigrain Graham Crackers

Know what you Eat – Graham Crackers comes under the list of healthy snacks but if

you read the ingredients most of them are made with partially hydrogenated oils and

very few are made with whole grains. Typically to make graham crackers one has to use

graham flour which is made by grinding finely the endosperm of winter wheat. The bran

and germ layers are returned and mixed in, resulting in a coarse, brown flour with a

nutty and slightly sweet flavor. Today, some commercial granaries remove much of the

wheat germ to prolong the shelf life of the flour. So most of the brands available in the

store all you get is stripped out and processed graham cracker.



Graham cracker was in my must bake list for a long time and instead of just going for

whole wheat flour, i used whole wheat, brown rice, oats, sorghum and coconut flour.

Yeah my pantry has you name it will have it kind of different flours stocked, so went for

this multigrain and was planning to bake a vegan version but the coconut flour absorbed

all the moisture, so had to add some milk to roll the dough and cut out the crackers.

Yes it did taste good.







Ingredients

Whole Wheat Flour – 1 1/2 cups

Oats Flour – 1/2 Cup

Brown Rice flour – 1/4 cup

Coconut flour – 1/4 cup

Barley flour – 1/4 cup

Sorghum flour – 1/4 cup

Baking powder – 1/2 tsp

Canola or Sunflower oil – 1/2 cup

Maple syrup – 1/2 cup(Make it 3/4th cup if you want it sweeter)

Salt – 1/4 tsp

Ener-g Egg replacer – 1 1/2 tsp

Warm Water – 1 Tbsp

Milk – 1/4 cup

Cinnamon powder – 1 tsp



Method



1) Mix all the dry ingredients – Whole wheat flour, oats flour, brown rice flour, coconut flour

sorghum flour, barley flour, baking powder, salt and cinnamon powder.

2) Add water to the egg replacer and beat till fluffy.

3) Now add the oil, maple syrup to the ener-g mixture and combine thoroughly,

now add all the flours to this mixture and combine to get a well moistened dough.

4) Preheat baking oven to 350 Degrees fahrenheit.

5) Because you are using coconut flour it will start absorbing the moisture, so keep 1/4th of cup

of milk handy. Take half the dough and add little bit of milk and roll out into a  1/8” thick

on a greased and floured baking sheet. Cut into desired shapes with a knife or a cookie

cutter. I just used knife and cut out square and rectangles.

6) Bake in a cookie tray lined with parchment paper for 8-10 minutes till they are golden.

7) Now flip them back and bake for another 3-4 minutes to make it really crisp.

8) Once completely cooled, store in a air tight container

9) I had these crackers for 4 days in room temperature and  made a no bake chocolate cake

with the remaining graham crackers, so not able to tell you the shelf life of these crackers.

10) Do the same to the remaining dough, because of the coconut flour you had to keep

adding little milk as when rolling out the dough. Repeat procedure from 5-7.



Notes – I came across this recipe from a magazine in the local library,which had used 3 cups of

Whole wheat graham flour, because i had so much of all these other flours i combined all of them. This

is the first time i am making crackers with coconut flour, when using coconut flour

it just absorbs all the moisture and make it dry so i had to keep on adding milk to

roll out cut into desired shapes. Next time when i am making i am planning to add

finely ground almond meal. The original recipe uses honey, whereas i substituted it

with maple syrup.







Event Participation –

This goes to Whole Grain Baking – Brown Rice an event hosted by Madhuram

of Eggless Cooking.

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Avial(Vegetables in Coconut & Yogurt Sauce)

Know What you Eat : Coconut oil is very useful in reducing weight. It contains short and medium-chain fatty acids that help in taking off excessive weight. It is also easy to digest and it helps in healthy functioning of the thyroid and enzymes systems. Further, it increases the body metabolism by removing stress on pancreases, thereby burning out more energy and helping obese and overweight people reduce their weight. Hence, people living in tropical coastal areas, who eat coconut oil daily as their primary cooking oil, are normally not fat, obese or overweight.



Avial is an authentic South Indian side dish cooked with vegetables, grind coconut, green chili and yogurt.









Cooking Time: 20 mins

Preparation Time: 15 mins

Serves : 4 to 6



Ingredients





Cooking banana - 1

Carrot - 1

Small Egg plant - 3

Beans - 1 handful

Bell pepper - 1/2

White pumpkin - 1 Big sized piece.

Green Peas - 1/2 cup

Drumstick - 1

Coconut oil - 2 table spoon

Curry leaves - few

Coconut - 1/2 fresh coconut.

Sour Yogurt - 1/2 cup

Green chilly - 3-4 or to taste

Rice flour - 1 tsp

Turmeric Powder - pinch

Salt





Coconut Oil - 4 tsps

Curry Leaves - 3 or 4 stalks



Method



1) Cut cooking banana, Carrot, Egg plant, green beans, bell pepper, drumstick pieces and white pumpkin into length wise pieces. Add peas and little bit of water, cook covered with salt and pinch of turmeric.



2) Keep stirring and add water little by little. Make sure not to add lot of water to the vegetables, as the covered vegetables with salt will become watery and the consistency will not come out good.



3) Once the vegetables are well cooked grind the fresh coconut along with the green chili and rice flour and add it to the cooked vegetables.



4) Add the coconut oil and curry leaves and simmer for few minutes to enhance the flavor.



5) Switch off the stove and once it is little cooled add the sour yogurt and mix it thoroughly.

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Raw Mango Pickle

Know what you Eat

Mangoes are  high in prebiotic dietary fiber, vitamin C, polyphenols and provitamin A carotenoids. Mango peel also contain other phytonutrients, such as the pigment antioxidants – carotenoids and polyphenols.If you want more vitamin C, try eating a raw mango rather than a ripe one.  The fiber content in mangoes is also higher than other fruits.





Ingredients



Raw mango – 1 (Chopped into small pieces)

Salt – 2 tsp or to taste

Red Chili powder – 2 tsp or to taste

Turmeric powder – 1 tsp

Methi/Fenugreek/Vendhayam seeds – 1 tsp

Asafoetida powder – 1/2 tsp

Sesame oil – 3 Tbsp

Mustard Seeds – 1 tsp



Method



1) Dry roast fenugreek seeds till you get a slight aroma and changes dark brown in color(do not allow it to become black) and keep it aside.

2) Once the fenugreek seeds are cooled, powder them in your food processor to a coarse powder.

3) Add fenugreek powder, salt, red chili powder, turmeric powder, asafoetida powder to the raw mango and close the container and shake so that all the mango pieces are evenly well coated with the added spices.

4) Heat oil in a small pan and once it is hot add the mustard seeds, once they stop spluttering transfer the contents to the cut mango container. Mix well and leave it for 4 to 5 hours so that all the flavors marinate well.

Note – This pickle will be good for 4-5 days, but can’t be kept for a longer time.

Event Participation 

1) This goes straight to Pickle Mela hosted by Snack o Rama.

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Chinese Vegetable Brown Rice

Know What you Eat - Green Onions, Scallions are actually baby onions picked before a large bulb has formed. Don't confuse them with spring onions, which have larger bulbs.

Cooking Time - 15-20 min

Preparation Time - 15 min

Serves - 4 to 6

Ingredients

Brown rice - 2 cups

Broccolli florets - 1 cup

Bell pepper(Red & Green) - half each

Carrots(big) - 2

Scallion - 1 bunch

Onion - 1

Water

Salt to taste

Soy sauce - 1 1/2 table spoon

Vinegar - 1 table spoon

Red chilly sauce - 1 table spoon (or to desired spiciness)

Oil - 2 table spoon + 1 tsp

Method

1) Soak rice in water for 30 mins.

2) Boil water in a pan(for each cup of rice I used 1 3/4 cups of water) add rice, 1 tsp oil, 1 tsp of salt and wait for few minutes for it to cook.

3) Watch carefully and once the rice is cooked, remove from stove and pour cold water and put in a colander for it to drain completely .

4) Make sure the rice is not overcooked and each grain is separate, if it is overcooked this dish will not come out properly.

5) Heat a pan add 2 table spoons of oil and stir fry on high Onion first for 2 mins, Carrot and Broccolli for 3 mins and Bell pepper for 1 minute.

6) Now add the chopped scallion soy sauce, vinegar and red chilly sauce and add the rice.

7) Combine gently so that the rice is coated with all the spices and switch off the stove.

8) Now taste the rice and if desired you can add some more salt and oil if you need more greasy rice.

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Homogenized Milk not good for Heart

The gallons of milk carton we bring from the store thinking that is good for health goes through the process of Homogenization and pasteurization. This unbeatable health food, causes more bad than good because of all the processing it goes through. In many of the states in United States selling raw milk is not legal. However you can find them in your local co-operative and visit this site www.realmilk.com to find a local coop near you.



When milk is homogenized, it passes through a fine filter at pressures equal to 4,000 pounds per square inch, and in so doing, the fat globules (liposomes) are made smaller (micronized) by a factor of ten times or more. These fat molecules become evenly dispersed within the liquid milk.



Milk is a hormonal delivery system. With homogenization, milk becomes a very powerful and efficient way of bypassing normal digestive processes and delivering steroid and protein hormones to the human body (both the cow's natural hormones and the ones they were injected with to produce more milk).



Through homogenization, fat molecules in milk become smaller and become "capsules" for substances that bypass digestion. Proteins that would normally be digested in the stomach or gut are not broken down, and are absorbed into the bloodstream.



The homogenization process breaks up an enzyme in milk (xanthine oxidase), which in its altered (smaller) state can enter the bloodstream and react against arterial walls causing the body to protect the area with a layer of cholesterol. If this happened only occasionally, it wouldn't be a big deal, but if it happens on an ongoing basis... well, need I say any more.



In theory, proteins are easily broken down by digestive processes. In reality, homogenization insures their survival so that they enter the bloodstream and deliver their messages. Often, the body reacts to foreign proteins by producing histamines, then mucus. And since cow's milk proteins can resemble a human protein, they can become triggers for autoimmune diseases. Diabetes and multiple sclerosis are two such examples. The rarest of nature's quirks results after humans consume homogenized cow's milk. Nature has the best sense of humor, and always finds a way to add exclamation marks to man's best-punctuated sentences. One milk hormone, the most powerful growth factor in a cow's body, is identical to the most powerful growth factor in the human body. Hormones make cells grow, and don't differentiate between normal cells and cancerous cells. (It is well known that the earlier onset of menstration is linked to a higher risk of breast cancer and other cancers, but it's said "we don't know why". Well, it is known why; it's the overdosing of hormones by consuming them via an animal-based diet - especially dairy products. We're not designed to intake hormones; we make all the ones we need.)



There is also a problem with a protein enzyme called xanthine oxidase which is in cow's milk. Normally, proteins are broken down once you digest them.



When milk is homogenized, small fat globules surround the xanthine oxidase and it is absorbed intact into your blood stream. There is some very compelling research demonstrating clear associations with this absorbed enzyme and increased risks of heart disease.



Ear specialists frequently insert tubes into the ear drums of infants to treat recurrent ear infections. It has replaced the previously popular tonsillectomy to become the number one surgery in the country.



Unfortunately, most of these specialists don't realize that over 50% of these children will improve and have no further ear infections if they just stop drinking their milk.



In my personal experience this became true with my elder one, who was recommended with ear tubes because of frequent cough and cold and ear fluid accumulation. In a few months after stopping dairy, he became all well and there was no need for any surgery.



Source www.health101.org

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All about Artificial Sweetners

If you are trying to control your Sugar intake and take artificial sweetner, please read this article before taking another spoonful of this harmful chemical.



Aspartame is the technical name for the brand names NutraSweet, Equal, Spoonful, and Equal-Measure



Aspartame can be found in thousands of products such as:



•instant breakfasts

•breath mints

•cereals

•sugar-free chewing gum

•cocoa mixes

•coffee beverages

•frozen desserts

•gelatin desserts

•juice beverages

•laxatives

•multivitamins

•milk drinks

•pharmaceuticals and supplements, including over-the-counter medicines

•shake mixes

•soft drinks

•tabletop sweeteners

•tea beverages

•instant teas and coffees

•topping mixes

•wine coolers

•yogurt





Aspartame is made up of three chemicals: aspartic acid, phenylalanine, and methanol.



Aspartic acid is an amino acid. Taken in its free form (unbound to proteins) it significantly raises the blood plasma level of aspartate and glutamate. The excess aspartate and glutamate in the blood plasma shortly after ingesting aspartame or products with free glutamic acid (glutamate precursor) leads to a high level of those neurotransmitters in certain areas of the brain.



The blood brain barrier (BBB), which normally protects the brain from excess glutamate and aspartate as well as toxins, 1) is not fully developed during childhood, 2) does not fully protect all areas of the brain, 3) is damaged by numerous chronic and acute conditions, and 4) allows seepage of excess glutamate and aspartate into the brain even when intact.



The excess glutamate and aspartate slowly begin to destroy neurons. The large majority (75 percent or more) of neural cells in a particular area of the brain are killed before any clinical symptoms of a chronic illness are noticed. A few of the many chronic illnesses that have been shown to be contributed to by long-term exposure to excitatory amino acid damage include:



•Multiple sclerosis (MS)

•ALS

•Memory loss

•Hormonal problems

•Hearing loss

•Epilepsy

•Alzheimer's disease

•Parkinson's disease

•Hypoglycemia

•AIDS

•Dementia

•Brain lesions

•Neuroendocrine disorders



Source - mercola.com

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Almond Cashew Brittle(Vegan)

Know what you Eat – Deepavali the festival of light is synonymous to sweets and celebration. But not all sweets are sinful this brittle made with toasted Almonds and cashews and made with Jaggery(Panela) not only tastes great, easy to make and very easy on your waist line.

Almonds which is high in monounsaturated fats, that is good for the body and is associated with reduced risk of heart disease. In addition to healthy fats and vitamin E, Magnesium and Potassium. Not only do cashews have a lower fat content than most other nuts, approximately 75% of their fat is unsaturated fatty acids, plus about 75% of this unsaturated fatty acid content is oleic acid, the same heart-healthy monounsaturated fat found in olive oil.  This nut is also rich in magnesium. Magnesium plays a very important role in controlling blood pressure and heart health. Jaggery (Panela) is a "natural" sweetener made by the concentration of sugarcane juice WITHOUT the use of any chemicals / synthetic additives or preservatives. It contains an enormous wealth of minerals / protein / vitamins and iron.



Ingredients



Almonds – 2 cups

Cashew – 1 cup

Jaggery(Panela) – 1 1/2 cup

Cardamom powder – pinch

Ghee or Coconut oil for greasing the tray

Water just enough to cover the surface of the jaggery



Method



1) In a toaster oven toast the almonds for 5-8 minutes stirring in between till they are crisp. Pay attention or they will brown or black quickly.

2) Toast the Cashews for 3-5 minutes stirring in between.

3) Once the Almond is cool enough to handle, chop them into small pieces and mix them with the cashew and keep it aside.

4) Now heat a pan add the jaggery and just enough water to cover it. Once the jaggery is completely dissolved, start stirring and heat it till the jaggery becomes thick and if you pour the dissolved jaggery with your spoon you will see threads coming out of it.

4) At this point switch of the stove and add the cardamom powder, the mixed nuts and  stir fast so that the nuts are evenly coated with the jaggery.

5) Immediately transfer the contents to a big greased tray and using a spatula even the surface out. Keep it aside for 5 minutes, once it is slightly cool, cut them into pieces and enjoy. Enjoy these guilt free snacks.







Event Participation:





Diwali Dhamaka 09 going on in Purva's Daawat

Sweet- Series in Mom's recipes hosted by Sireesha

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Lemon Rasam(Soup)

Rasam is a spicy, tangy South Indian soup prepared with tamarind juice or lemon along with pepper and other spices.

Know what you Eat - A half-cup of juice meets 100% of the RDA for vitamin C.

Cooking Time: 10 to 15 mins

Preparation Time: 5 mins

Serves : 2 to 3

Ingredients

1 Small sized tomato chopped into pieces

Green chilly - 1 (if you want really spicy increase it)

Chopped Ginger - 1 tsp

Chopped Cilantro - 2 table spoons

Asafoetida - 1 small piece or 1/2 tsp

Water - 3 cups

Cooked thoor dhal along with turmeric powder - 1/2 cup

Rasam powder - 1 tsp

Lemon - Juice of half lemon (Increase this if you want to taste it more tangy)

Tempering

Oil - 1/2 tsp

Mustard Seeds - 1/2 tsp

Garnishing

Chopped Cilantro - 1 tsp

1) In a pan combine water, tomato pieces, green chilli, asafoetida, rasam powder, cilantro, ginger,salt and boil for about 10 minutes.

2) Once the tomato pieces are well cooked, add the cooked toor dhal and let this boil for 2 minutes till the dhal is well combined. Switch off.

3) Heat the oil and add the mustard seeds, once they stop spluttering transfer it to the cooked tomato dhal mixture.

4) Let this cool for few minutes then add the lemon juice and garnish with cilantro.

5) When the rasam is boiling hot, do not add the lemon juice as it will become bittter.

6) Cilantro is normally used only for garnishing at the end, but when boiled along with all the spices the aroma will be awesome.

This dish is our contribution to RCI-Pondicherry Cuisine, hosted by Lavi as an entry from Tamil Nadu. RCI was originally started by Lakshmi.

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Ragi(Finger Millet), Black Chick Pea & Mung Bean Pakoda(Snack)

Know what you Eat – Craving for some fried snack, go for this low carb and high protein and tasty

pakodas. Finger millet is actually a seed which is much more superior to rice or wheat in

nutritional terms, providing highest levels of calcium,antioxidants, phytochemicals and high

levels of dietary fiber  which makes it easy and slowly digestible. This slow digestion is very useful for

people with diabetes as it does not cause any sugar highs. The bulkiness of the fiber and the slower

digestion rate makes us feel fuller for a longer time. Black Chick Pea & Green Mung bean are very

good source of protein, iron and dietary fiber. This is very ideal for carb watchers, kids and people

on gluten free diet.



Finger Millet is a staple in our house and i make lot of dishes using this healthy grain/seed, mixed

in 60, 40 proportion with Black Chick Pea & Green Mung Bean which will be perfect combination of complex carbohydrate and protein mix. If you are craving for fried munchies go for these as they

are much healthier than store bought chips with empty calories and they do taste awesome.



Preparation Time – 5-10 minutes

Cooking Time – 20 minutes

Serves – 4



Ingredients



Ragi(Finger Millet) Flour – 6 oz

Black Chick Pea Flour – 2 oz

Green Mung Bean Flour – 2 oz

Onion – 1 medium sized

Green chili – 1 chopped finely

Salt – 1 tsp

Fennel seeds – 1/2 tsp

Turmeric Powder – 1/2 tsp

Red Chili powder – 1/2 tsp

Ginger garlic paste – 1/2 tsp

Water  to make a dough

Oil for frying



Method



1) Combine ragi flour, black chick pea flour and green mung flour.

2) Add turmeric powder, salt, chopped green chili, red chili powder, onion,

fennel seeds, chopped onion and add water little by little to make a dough

consistency.

3) Heat oil in a wide mouthed pan and once hot put these ragi pakodas

and deep fry little they are well cooked and crispy turning them in between.

4) Drain oil using a slotted spoon and keep them in a colander.

5) Place them in paper towel to remove any excess oil and serve hot

with any chutney of your choice.

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No bake Healthy Granola Bars

Know what you Eat - Oats, via their high fiber content, are already known to help remove cholesterol from the digestive system that would otherwise end up in the bloodstream. Now, the latest research suggests they may have another cardio-protective mechanism. Antioxidant compounds unique to oats, called avenanthramides, help prevent free radicals from damaging LDL cholesterol thus reducing the risk of cardiovascular disease. Almonds the health nuts - 90 percent of the fats in almonds are unsaturated, and the nuts are high in protein, fiber, calcium, magnesium, potassium, vitamin E, and other antioxidants. Almonds help prevent osteoporosis and they regulate blood pressure. Chia(The Magic Seeds) - The chia seeds may have great benefits for diabetics so they are considered as magic seeds. Eating the seeds helps dieters by making them feel fuller faster so they will be less hungry.

I just love granola bars, but the store bought ones are too sugary and lot of additives like partially hydrogenated oils, high fructose corn syrup etc. I have made several attempts to bake one very unsuccessfully. The sides will be burned and the inside will be fine and i will end up eating the burned sides, because there will be no takers and i won't feel like throwing so much hand baked in the trash. This recipe does work and make sure the peanut butter is creamy and not solid and lumpy.

Preparation Time - 10 mins

Cooking Time - 5 mins

Serves - Around 20 bars





Ingredients



Oats (Old fashioned or Rolled Oats with extra thickness) - 1 cup

Oats Quick Cooking(Not instant) - 1 cup

Peanut Butter - 1 1/2 cups(Unsalted & new with a creamy texture)

Whole Almonds(not silvered) - 1 cup

Grated Coconut - 3/4 cup

Chia seeds - 1/2 cup

Honey - 1/2 cup

Dates - 1/4 cup(Chop them finely)

Raisins - 1/4 cup

Oil(Sunflower or Canola) - 1/4 cup

Salt - 1/2 tsp

Cinnamon powder - 1/2 tsp



Method



1) Dry roast Oats both old fashioned and quick cooking separately (do not mix them) in stove top till the raw smell is gone.

2) Dry roast grated coconut, chia seeds and almonds till it slightly browns(make sure they don't become black and slightly brown) or in a preheated oven bake combine the old fashioned oats, chia seeds, coconut, almond for, 350 degrees 7-10 minutes stirring in between till they are roasted and the quick cooking oats 3 minutes till the raw smell is gone.

3) Grind the quick cooking oats to a coarse powder.

4) Crush the almonds into small pieces. (Wrap them in paper towel and use a pounder or put them in plastic zip loc and use a thick bottomed pan to crush it).

5) Combine Oats, Oats powder, Almonds, Chia, Coconut, Dates and Raisins and keep it ready.

6) Combine honey, oil and peanut butter in a pan, add salt and cinnamon powder and heatit till the peanut butter melts and everything is well combined.

7) Now transfer the Oats mixture to the above and switch off the stove.

8) Mix everything thoroughly and transfer the contents to a greased pan and use a spatula to even it out.

9) Now put it in the refrigerator and leave it for 2-3 hours, once the bars are well set, take it out and make bars with a knife and store in a airtight container in the refrigerator. Enjoy these bars as a quick breakfast on any busy day or as a guilt free snack anytime of the day.



Event Participation

This dish goes to Show me your Breakfast event hosted by Divya Vikram.

This dish goes to Original Recipes - Monthly Round up Event hosted by Lorie.







Sending this to Food for 7 Stages of Life - Healthy Fast Food hosted by Radhika and Sudeshna.

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Besan(Bengal Gram) Kheer/Payasam/Pudding

Know what you Eat - Bengal gram is very high in protein and very low in glycemic index. This bean looks just like yellow split peas, but is quite different because it doesn't readily boil down to mush. It's more closely related to garbanzo beans, or chickpeas. The differences are that chana dal is younger, smaller, split, sweeter, and has a much lower glycemic index.



Cooking Time - 15 mins

Serves - 4



Ingredients

Besan flour(Kadalai Mavu/Bengal gram flour) - 1/2 cup

Milk - 3 cups

Water - 1 cup

Raw sugar/Jaggery(i used jaggery) - 1/2 cup or to taste

Ghee - 1 tsp

Elaichi powder - 1/2 tsp

Saffron - few strands



Garnishing

Ghee - 1 tsp

Raisins and nuts - 3 tsp



This is one of my mom's recipe and whenever we have unexpected guests, she used to make this in a jiffy and serve them. It takes very less time to prepare and of course if you increase the sugar will taste awesome. I believe sweetness is a acquired taste and in the process of taming mine as well as my family members to taste buds to get acquired to less sweet desserts, so feel free to increase the sugar to your taste.

Method



1) Heat a pan and add 1 tsp of ghee and once the ghee melts add the besan flour and roast it in small flame till it slightly browns and the raw smell is gone.

2) Now add 1 cup of water little by little, make a paste using a egg beater without any lumps.

(Even though we don't eat eggs, i use a egg beater for some of the dishes like Kesari, this kheer, Mysore pak where you will have to keep stirring without any lumps).

3) Now add 1 more cup of milk and saffron strands and simmer for 7-8 mins, stirring in between frequently using a egg beater till it is completely done .

4) Add jaggery or sugar, elaichi powder and once it melts switch off.

5) Add the remaining milk and garnish with ghee roasted cashews and raisins and serve hot or cold.



l This is our entry for Mithai Mela hosted by Srivalli.l This is our entry for WYF Event hosted by EC.l This dish goes to 15 mins Event hosted by Mahimaa.

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Brown Rice Pasta & Black Beans Salad

Know what you eat:



Just one cup of brown rice will provide you with 88.0% of the daily value for manganese. This trace mineral helps produce energy from protein and carbohydrates and is involved in the synthesis of fatty acids, which are important for a healthy nervous system.



Black beans are a very good source of cholesterol-lowering fiber, as are most other legumes. In addition to lowering cholesterol, black beans' high fiber content prevents blood sugar levels from rising too rapidly after a meal, making these beans an especially good choice for individuals with diabetes, insulin resistance or hypoglycemia. When combined with whole grains such as brown rice, black beans provide virtually fat-free high quality protein. You may already be familiar with beans' fiber and protein, but this is far from all black beans have to offer.







If you are looking for whole grain pasta, try out brown rice pasta. It tastes much better than whole wheat and the fiber content is much more than whole wheat.











Cooking Time - 25 mins



Preparation Time - 10 mins



Serves - 4





Ingredients







Cooked brown rice pasta - 3 cups



Cooked rinsed & drained black bean - 1 cup



Chopped vegetables - cherry tomatoes, scallion, celery, black olives



Salt to taste for pasta, bean







Dressing





Olive oil - 2 tbsp



Lemon juice - 1 tbsp or to taste



Onion powder - 1/2 tsp



Garlic powder(optional) - 1/4 tsp



Dried Oregano - 1/2 tsp



Dried parsley - 1 tsp



Mustard powder - 1/2 tsp



Salt - 1/2 tsp or to taste.







GarnishingChopped cilantro or parsley











Method





1) Cook pasta as per directions, rinse in cold water and drain completely.



2) Soak black bean overnight and add salt cook till soft. Remove, rinse and drain the water completely.



3) Whisk all the salad dressing ingredients.



4) Combine cooked pasta, black bean and the chopped vegetables.



5) Add the salad dressing and toss gently to combine.



6) Garnish and serve.

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Baked Spicy Peanuts & Apple, Banana, Kiwi Coconut Shake

Know what you Eat – Peanuts contrary to its name belong to the legume family and are a rich source

of mono unsaturated fat and an array of other nutrients that, in numerous studies, have been shown

to promote heart health. Peanuts are good sources of vitamin E, niacin, folate, protein and manganese.

In addition, peanuts provide resveratrol, the phenolic antioxidant also found in red grapes and red wine.

Apples are a good source of antioxidants and fiber, flavonoids that are good for the heart. You'll get

impressive amounts of flavonoids in the skins and pulp of apples - and these flavonoids have plenty of

tricks up their sleeve for helping protect your heart health. Bananas are a very good source of vitamin B6 and a good source of vitamin C, potassium, dietary fiber, and manganese. Kiwi is a very good source of Vitamin C  and also a good source of the important fat-soluble antioxidant, vitamin E. Coconut milk is a good source of a wide range of vitamins, minerals, potassium, folate and other vital nutrients. Almonds are a good source of protein. Raw honey unlike refined sugar doesn’t cause cavitiesand has good medicinal properties.



After school snacks are an important routine in our house and i have to whip up something quick and

easy and nutritious. This is one easy and filling snack. I soak 1 Tbsp of Chia in 3 tbsp of water and serve

this shake on top of the chia gel. Chia gel gives a sense of fullness and is a very good source of omega-3.

This milk shake is very filling and quick to make, you can have this for a quick breakfast too.





Spicy Baked Peanuts



Preparation Time – 10 mins

Cooking Time – 10 – 15 mins



Ingredients



Peanuts – 2 Cups

Split Chick Pea flour – 1/2 cup

Brown Rice flour – 1/4 cup

Red chili powder – 1 tsp or to taste

Salt – 1 tsp or to taste

Turmeric powder – 1/2 tsp

Amchoor powder – 1/2 tsp



Method



1) Preheat oven to 350 degrees Fahrenheit.

2) Bake the peanuts for 5-7 minutes in a cookie tray stirring in between till peanuts turn crisp.

3) Let them cool for 5 minutes.

4) Meanwhile thoroughly combine rice flour, chick pea flour, chili powder, salt, turmeric

powder, amchoor powder in a bowl.

5) Now add the cooled peanuts to this mixture and add water little by little, so that the flour is

evenly coated on the peanuts. ( Do not make it runny as the peanuts will turn soggy, just enough

water to coat the flour on the surface of the peanuts).

6) Bake for 10-15 minutes stirring in between, till they are well roasted.

7) Let them cool completely then transfer and store in an airtight container.

Notes - Once out of the oven, they might not look  crunchy, but once they are completely cooled

down they are very crunchy indeed and stays good for at least till 10 days.

I am going to try baking the peanuts with brown rice flour, will update the post once done.

I did bake the peanuts with brown rice flour and i couldn't tell any difference in the taste absolutely.





Apple, Banana & Kiwi Coconut Shake

Cooking Time – none

Preparation Time – 10 minutes

Serves – 4



Ingredients



Apple – 1

Banana – 1

Kiwi – 2

Almonds – handful soaked overnight

Coconut Milk – 15 oz

Water – 15 oz

Raw honey or Maple syrup for vegan version – 1 tbsp or to taste

Ice cubes (optional)



Method



1) In a blender, blend the almonds adding just enough water to a fine paste.

2) Now add the chopped apple, banana, kiwi and make a fine puree.

3) Now add the coconut milk, rest of the water, honey and ice cubes blend

evenly and serve.



Notes – Do not remove or strain the fiber from the puree.  Without any cooking involved

the vitamin in the fruits are intact and also with all the fiber, almonds and coconut milk and

with chia gel it is a very nutritious and wholesome well balanced breakfast for kids.

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Sesame Quinoa

Know what you Eat - Quinoa, is an extremely nutritious seed. It has a protein value that is extremely

high (12-18%) and the protein it supplies is complete protein, meaning that it includes all nine essential

amino acids. Quinoa is easy to digest and naturally contains no gluten. It is also a good source of

dietary fiber, phosphorous, magnesium, and iron. If you are on a weight loss program or aiming for a

high protein low carb diet, go for quinoa. Rice, Wheat, Corn, barley even if they are whole grains they

do add to weight problems, but a seed based diet like Quinoa, Ragi(Finger Millet) will allow you to

take charge of your weight. Even though whole grains, contribute an important part in the food

pyramid there are various views on this and some believe these to be the cause of obesity, diabetes

etc. But it is very difficult to eliminate grains, when you are used to a grain based staple.  But substituting

it with seeds like Millet, Quinoa at least one meal of the day will really help in moving towards the direction.



When you are changing your eating pattern and substituting your staples with new things, you do get craving

to eat the things you liked. Quinoa and finger millet are slowly replacing our staples. Inorder not to get bored and make it more appetising, i try susbtituting quinoa with different rice varieties, which i am used to and this is one of them.



Preparation Time – 5 mins

Cooking Time – 25 mins

Serves – 2



Ingredients



Sesame seeds – 1/4 cup

Red Chili – 4-6 or to your taste

Salt – 1 tsp or to your taste

Quinoa – 1 cup

Oil – 2 Tbsp

Mustard Seeds – 1/2 tsp

Split Urad Dal – 2 Tsp

Asafoetida a pinch

Curry leaves – few

Water



Method



1) Rinse and soak and rinse sesame seeds in enough water for 2 hours.

2) Rinse and soak for 30 minutes.

3) Drain the water completely from the sesame seeds.

4) Cook the Quinoa with 1 1/2 cups water till they are fluffed up or

you can pressure cook for 1 whistle and switch off.

5) Heat a pan and add the drained sesame seeds and keep stirring till they

are evenly popped.

6) Leave the sesame seeds to cool for few minutes.

7) Meanwhile take the quinoa out and let it cool down. I actually make this

using quinoa cooked from the previous day, which is refrigerated to get

a nice separate grains.

8) Grind the sesame seeds with red chili and salt to coarse to fine powder.

9) Heat a pan, add oil and add the mustard seeds, once they stop spluttering

add urad dal and a pinch of asafoetida powder and the curry leaves.

10) Add this oil to the quinoa and then add the sesame powder and mix well.

11) Serve this with raita, yogurt with raw vegetables of your choice for a quick, healthy and balanced

meal.



Notes -  Add sesame powder according to your taste more or less and the

left over sesame powder keeps well in the refrigerator for at least 2-3 weeks.









Event Participation



1) This goes to Cooking with Sesame seeds event hosted by Priya.

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Rajma(Kidney Bean) Salad

Know what you Eat - Kidney beans are an excellent source of molybdenum. Molybdenum (MO) is an essential trace element although its functions are poorly understood. These are not fully understood at this stage, but it is thought that molybdenum aids in the metabolism of fats and carbohydrates, is involved in protein synthesis, is vital for the utilization of iron, protects against cancer, prevents anemia because it is necessary for iron metabolism, is necessary for the formation of uric acid, promotes a feeling of general well being and helps to prevent tooth decay.



Preparation Time - 10 mins

Cooking Time - Nil

Serves - 4

Ingredients

Cooked Kidney Bean(Either home cooked or canned one) - 2 cups(16 oz)

Tomato - 1

Scallion - 4 stalks

Salad Dressing

Olive oil - 1 tsp

Salt to taste

Lemon Juice - 1 tbsp to taste

Chat masala or Black pepper powder - 1/2 tsp

Garnishing

Chopped Cilantro - 1 tbsp

Method

1) Take 2 cups of cooked kidney beans and rinse in cold water and let the water drain completely.

2) Chop tomato and scallion into small piecese and combine with drained kidney bean.

3) Combine olive oil, salt, lemon juice and chat masala or powdered black pepper, whisk and transfer it to kidney bean + chopped vegetables and toss gently.

4) Garnish with chopped cilatro and serve.

Adding chat masala will give a zing to the salad.

l This is our entry for My legume love affair 11th helping hosted by Taste with eyes.l This is our entry for WYF Event hosted by ECl This dish goes to 15 mins Event hosted by Mahimaa

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Vegan Fat free Banana Oat Nut Bar & Banana-Beet Milk

Know what you Eat – Oats, via their high fiber content, are known to help remove cholesterol from

the digestive system that would otherwise end up in the bloodstream.Bananas are an exceptionally rich source of fructooligosaccharide, a compound called a prebiotic because it nourishes probiotic (friendly) bacteria in the colon. These beneficial bacteria produce vitamins and digestive enzymes that improve our ability to absorb nutrients Almonds which is high in monounsaturated fats, that is good for the body  and is associated with reduced risk of heart disease. In addition to healthy fats and vitamin E, Magnesium and Potassium. Jaggery (Panela) is a "natural" sweetener made

by the concentration of sugarcane juice WITHOUT the use of any chemicals / synthetic additives or

preservatives. It contains an enormous wealth of minerals / protein / vitamins and iron. Beets get their garnet color from antioxidants called betalains, which help your body detoxify potentially cancer causing substances.  Go for raw milk than pasteurized and homogenized milk, which causes higher incidence of milk  allergies or lactose intolerance, from organic grass fed cows without any growth hormone or antibiotic.





After school snack is the most important meal in our house, the dining table becomes the vent out place to discuss what all things happened in the school in the whole stressful?? day, so the table should look colorful and tempting as per the kids, at the same time should be nutritious according to me. It is not very difficult to achieve both with little bit of planning and creativity and this is one such snack, which they relish. Using beets instead of artificially flavored strawberry drinks, is much  more healthier.





Vegan Fat free Banana Oat Nut Bar



Preparation Time - 10 Minutes

Cooking Time - 20 Minutes

Serves - Makes around 12 bars



Ingredients



Old Fashioned Oats - 1 3/4 cup

Oats Flour - 1/4 cup

Banana – 2 big

Powdered Jaggery(Panela) - 1/2 cup

Chopped Almonds - 1/2 cup

Grated Coconut – 1/2 cup

Chopped Dates - 1/4 cup

Toasted Chia seeds – 2 Tbsp

Cinnamon powder - 1/2 tsp

Salt pinch

Water



Method



1) In a pan add little bit of water to the powdered Jaggery/Panela  just to cover the surface and heat

till the jaggery is fully dissolved. Filter it of any impurities and keep it aside.

2) Combine the Oats, Oat flour, flaked almonds, chopped dates, cinnamon powder and salt.

3) Preheat oven to 350 degrees Fahrenheit, In a blender puree the banana and add the

banana puree and the jaggery syrup.

to the Oats mixture and mix well and thoroughly.

4) Line a loaf pan with parchment paper and transfer the Oats mixture to the baking pan

and bake  till a knife inserted at the center comes out clean.

5) Take it out of the parchment paper and set it aside to cool.

6) Once cooled cut into bars of desired size and store in an airtight container.

7) Can be kept at room temperature for 2 days, refrigerates up to 2 weeks.



Notes – I make these bars quite often, I keep on changing the nuts and dry fruits with

sunflower, pumpkin seeds, dried apricots, figs, raisins, cashews, walnuts, dried cranberries etc

just not to get bored with the same taste.



Check out the recipe here for the  Banana & Beet Milk

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Mixed Vegetable Quinoa(High Protein/Stamina Food)

Know what you Eat: Quinoa (pronounced keen-wah) was once called "the gold of the Incas" for increasing the stamina of Incan warriors. Quinoa, is an extremely nutritious seed. It has a protein value that is extremely high (12-18%) and the protein it supplies is complete protein, meaning that it includes all nine essential amino acids. Quinoa is easy to digest, contains no gluten., a good source of dietary fiber, phosphorous, magnesium, and iron .



Cooking Time : 15 mins

Preparation Time : 10 mins

Serves : 4



Quinoa is a highly nutritious food and can be substituted instead of rice in any of dishes. It has a slightly bitter taste if not soaked for atleast for 30 mins and rinsed before cooking. It is a very versatile grain and in our house this is the primary grain used for cooking. This can be found in any health food store, or in your organic food speciality aisle. We buy in bulk online in nutsonline.com as it works out very cost effective. Since this has become our staple i experiment various dishes with this grain and this is one of them.



Ingredients



Cooked Quinoa - 2 cups

Chopped vegetables - 4 cups(Onion, Bell peppers(Green, Red, Yellow, Orange), Carrots, Beans)

Salt - 1 tsp or to taste

Lemon Juice - 2 tsp or to taste

Turmeric powder - 1/2 tsp

Green Chilli - 1 or to taste

Curry leaves - 1/2 tsp

Oil - 1 tsp

Mustard Seeds - 1/2 tsp(Optional)



Garnishing



Finely Chopped Cilantro - 2 tbsps

Oven roasted peanuts - handful (optional)

Clarified butter(Ghee) - 1 tsp (optional)



Method



1) Soak Quinoa for atleast 30 mins and then rinse it thoroughly and add 2 parts of water to 1 part of quinoa, salt and cook for 15-20 minutes. Let the cooked quinoa cool or you can cook and store in refrigerator and make this dish in an instant.

2) Heat oil, add mustard seeds.

3) Once the seeds stop spluttering add curry leaves, chopped green chilli, onion and saute till the onion becomes translucent.

4) Now add all the chopped vegetables, salt and saute till they are fully cooked.

5) Now add the cooked quinoa and mix it thoroughly to combine with the rest of the ingredients and leave it for 5 minutes, stirring in between.

6) Switch off add chopped cilantro, peanuts, ghee(clarified butter will give a nice flavor) and lemon juice.

7) Stir and combine so the lemon juice is coated evenly and serve it with tomato ketchup, chutney or yogurt of your choice.



Event Participation



1) This dish goes to Original Recipes - Monthly Round up Event hosted by Lorie.

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Low fat Channa dal(Bengal Gram) Fritters

Know what you Eat : Channa Dal(Bengal gram) is very high in protein and very low in glycemic index. This bean looks just like yellow split peas, but is quite different because it doesn't readily boil down to mush. It's more closely related to garbanzo beans, or chickpeas. The differences are that chana dal is younger, smaller, split, sweeter, and has a much lower glycemic index. You can substitute chana dal for garbanzo beans in just about any recipe.

Preparation Time : 5 mins

Cooking Time : 10 mins

Serves : Around 15 fritters

Ingredients

Channa dal - 1 cup

Chopped cabbage - 1/2 cup

Chopped mint leaves - 1/4 cup

Chopped onion - 1/4 cup

Green chilli - 1 or to taste

Oil - 2 tsp

Salt to taste

I am using the appam pan for years. I use different batters to make sweet and veggie appams. But have never tried out with vada batter. I found this interesting recipe in Uma's blog and tried it out immediately.

Method

1) Soak channa dal in warm water for four hours.

2) Add green chilli,salt, little bit of water and grind to get a thick batter.

3) Add the chopped cabbage, onion and mint leaves to the batter.

4) Heat the appam pan and put a drop of oil in each of groove and pour the batter.

5) Cover the appam pan for few minutes and once one side is cooked and golden in color flip over.

6) Once the other side is cooked, remove and serve it with ketchup, chutney or sambar of your choice.

Vadai is a South Indian deep fried snack and instead of deep frying i made it in appam pan to get a low fat version.

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