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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