Vegetarian Chinese Fried Rice Quinoa

Know What You Eat: Quinoa "the superfood of universe" is food of high protein quality and is typically regarded as an adequate source of all essential amino acids, including lysine and isoleucine.

Quinoa is a perfect food to include on a gluten-free diet, since it not only lacks gluten but doesn't even belong to the same plant family as wheat, oats, barley, or rye. 

Interest in quinoa has recently spread to India and many other Asian countries. Veg. Chinese Fried "Rice" Quinoa is just an inspiration for those taste buds looking for Asian flavor to try this new grain.

Quinoa is generally available in prepackaged containers as well as bulk bins. Whether purchasing quinoa in bulk or in a packaged container, make sure that there is no evidence of moisture. When deciding upon the amount to purchase, remember that quinoa expands during the cooking process to several times its original size. If you cannot find it in your local supermarket, look for it at natural foods stores, which usually carry it. Here is where I purchase in bulk. 

Veg. Chinese Fried Rice Quinoa

How to cook basic Quinoa:

1 C uncooked quinoa

2 C water or vegetable broth

Method:

1. Bring quinoa and liquid to a boil in a medium saucepan. Reduce heat to low, cover and simmer until tender and most of the liquid has been absorbed, 15 to 20 minutes. Fluff with a fork.

Yield: 3 cups cooked quinoa

Serving size: 1/2 cup

Ingredients for Chinese Fried Quinoa

3 C Cooked Quinoa

1/2 C Boiled Peas

1/2 C Chopped Carrot

3/4 C Chopped Red/ White Onion

1/4 C Chopped Spring Onion

1/4 C Chopped French Beans

1 C Finely shredded Cabbage
1/2 C Chopped Red/Yellow/Green/Orange Bell Pepper (adding green bell pepper tastes equally good)

4-6 Pods Chopped Garlic

1     inch Chopped Ginger

1/2  tsp Black Pepper powder

4-5 Tbsp Sesame/Canola Oil

Fresh chopped cilantro

Salt to taste

Sauces:

1 Tbsp Dark chili Soy Sauce

1/2 tsp green chili sauce

2 Tbsp White Vinegar

Method to prepare Chinese Fried Quinoa:

1.. Prepare Quinoa and keep it aside.

2.. Chop all the veggies finely and keep aside, you can also blanch them before use. (carrot and beans take more time to cook)

3.. Heat oil in a wok or a pan. 

4.. Add chopped onions and cook till translucent, now add garlic & ginger and saute for few seconds. Do not turn brown.

5.. Time to add chopped french beans, carrots and bell peppers, now increase the flame on a high and stir fry the veggies on a high flame while continuously toss and stir them. Make sure all veggies are cooked well yet they are crispy.

6.. Add soy sauce, chili sauce, salt, pepper & vinegar. (Soy sauce do have salt in it, so add less salt than you would usually do)

7.. Stir well and add shredded cabbage spring onion greens & cooked quinoa.

8.. Gently mix everything well. Garnish with cilantro.

                       
                   Enjoy Veg Chinese Fried Rice Quinoa with or without other gravy.

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Quick & Easy Spicy Vegetarian Mexican Chili

Know What You Eat: There is nothing like a hot bowl of chili on a cold winter/rainy day. It is the perfect combination of protein, carbohydrates, spices and with colorful vegetables. Black beans has the amazing protein-plus-fiber content, from a single, one-cup serving of black beans you get nearly 15 grams of fiber which is found especially helpful in lower blood cholesterol levels. By increasing the body's supply of antioxidant and anti-inflammatory nutrients, black beans may be able to help lower cancer risk. Don’t be intimated with the list of ingredients. Basically all you need is black & kidney beans, veggies and spices. This fast and simple OR SLOW COOKER  recipe goes to Bree's SkinnyMommy where she is hosting Fresh, Skinny and Family Friendly Recipe CONTEST

Preparation time: 20mins OR SLOW COOK METHOD 1-3 HOURS

Number of Serving: 4

Spice Level: 3-4 (adjust as per your taste)
 

INGREDIENTS:
1/2 C Kidney Beans
1 C Black Negro Beans
1/2 C Yellow corn
2 Stalks Celery
1 Big Onion,finely chopped
1 Green pepper,finely chopped
1 Red pepper ,finely chopped
1 Carrot ,finely chopped
5 Tomato (medium sized)OR (1-12oz.) Crushed tomato can
4 cloves Garlic,Chopped finely
2 Jalapeno pepper,finely chopped (optional)
2 tsp Cayenne Pepper or more as per your taste
1 1/2 tsp Salt as per your taste
2 Bay leaves
1/2 tsp Cumin pwd
1/2 tsp. ground coriander
2 tsp dried oregano leaves
3/4 C Water
1-1/2 Tbsp Olive oil
1 tsp Black pepper (or to your taste)
Juice of 1 small Lemon
Fresh Cilantro, chopped (optional)

QUICK & EASY METHOD:
1. Soak all the dry beans overnight, add salt and pressure cook till tender.
2. Bring 2 to 3 cups of water to boil then place the tomatoes and cover,keep it for 5 minutes.(Follow step 2 if not using Crushed tomato can)
3. On medium heat, in a wok add oil, finely chopped garlic and bay leaves.
4. Once the garlic is slightly browned, add the chopped onions and stir till it is slightly brown now add celery, bell pepper, carrot, jalapeno peppers.
5. Saute for 10 minutes and now add the peeled and crushed tomatoes,corn, water,cayenne pepper, salt, cumin/coriander powder, oregano leaves,cooked beans and simmer for 30 minutes. Depending on your preference adjust the consistency by adding more or less water.
6. Add black pepper,lemon juice and cilantro.
7. Add your choice of shredded cheese for absolute kid friendly palate, while also briefing them what is the goodness of this recipe when you sit together for dinner tonight.
8. Serve it with your choice of bread.

SLOW COOK METHOD:
For slow cook method soak beans overnight and follow step 2,3,4,5,6 and 7. Just combine all ingredients INCLUDING soaked beans except the lime juice in a large slow cooker.  Cook on low about 2-3 hours. Constantly stirring and checking for right consistency.  Stir in the lime juice.  Serve with tortilla chips. OR with corn bread.

Tip: Add your choice of shredded cheese for absolute kid friendly palate, while also briefing them what is the goodness of this recipe when you sit together for dinner tonight.

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Immune-booster/Anti Aging/Heat Reducer- Fresh Orange & Strawberry Juice

Know What U Eat:  Sufficient amount of vitamin C in the body helps in reducing the damaging effects of free radicals (in the body free radicals are high-energy particles that ricochet wildly and damage cells). This in turn helps in reducing wrinkles and signs of premature aging. The body does not have the ability to produce this essential vitamin on its own. So, get yourself some fresh juice of the navel orange and start your day healthy!

Diabetic patients can benefit a lot by including the navel orange as a regular part of their diet. Being high in fiber, the orange helps in keeping control on the cholesterol in the body. 

The calcium content in the navel orange encourages healthy development of bones and the vitamin B6 helps in increasing the production of hemoglobin in the bloodstream. There must be a proper balance of electrolytes in the cells in the body and this is managed by the potassium content in the navel orange. Magnesium present in the fruit reduces blood pressure levels, and the beta-carotene aids the body in preventing cell damage.

Heat wave here in east coast is almost set to bake us, temperature roaring over 90 degree's F, almost limits outdoor activities or any prolonged physical activity with kids, like going to park or beach or even sending them to playground camps as limiting sun exposure during days like such from sunstroke, heat cramps and exhaustion. So we are home enjoying movies, Toy story-3, Alice in Wonderland, Avatar (once again) and gulping down gallons of juice, watermelon and cutting down on foods that increase metabolic heat production, such as proteins. A variety of fresh juices were being experimented in my kitchen and on my kids...lol..so here is the one they loved the most..Fresh navel oranges & strawberries with a hint of ginger & mint.

Ingredients:

4 - Fresh California Navel Oranges, peeled

7-8 Fresh strawberries

1/2" Ginger

Few leaves of Mint

1 Tbsp honey, (or as per need)

A dash of salt & black pepper (optional)

Chunks of Ice


Method:
1. In a blender/smoothie maker add all the ingredients and blend untill required consistency. Strain through a strainner (optional) I didnt, as I would never want to go fiber wasted.
2. Serve chilled immediately, with some sliced strawberries..for that special touch.


Note:The longer the procedure or more exposure to citrus fruits will destroy all the vitamin C content.

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Tuver Ni Dal Dhokli (Wheat Flat Bread Strips in Lentil Soup)

Know What You Eat: Love your Heart ???? Eat..Lentils!!! as they are an excellent source of molybdenum and folate. They are a very good source of dietary fiber and manganese and a good source of iron, protein, phosphorus, copper, thiamin and potassium.

Lentils Give You Energy to Burn While Stabilizing Blood Sugar

In addition to its beneficial effects on the digestive system and the heart, soluble fiber helps stabilize blood sugar levels. If you have insulin resistance, hypoglycemia or diabetes, legumes like lentils can really help you balance blood sugar levels while providing steady, slow-burning energy.

Iron for Energy

In addition to providing slow burning complex carbohydrates, lentils can increase your energy by replenishing your iron stores. Particularly for menstruating women, who are more at risk for iron deficiency, boosting iron stores with lentils is a good idea--especially because, unlike red meat, another source of iron, lentils are not rich in fat and calories.

Ingredients:

For Dal:

1 C Tuver daal, (toor daal, yellow split lentils)

2 Tomatoes, Chopped

1 Tbsp groundnuts

Some Cashewnut

1 tsp Sesame Seeds

1 tsp Turmeric powder

1 tsp red chilli powder (adjust acc. to taste)

1 tbsp Garam masala,

1/2 tsp Mustard seeds

1/2 tsp Cumin seeds

1/2 tsp methi seeds

3-4 cloves , 1" cinnamon Stick

2 -3 Split Green Chillies

2 tsp Tamarind paste or Lemon Juice

1 Tbsp brown sugar,

2 Tbsp Cilantro, Chopped

Few Curry leaves

3-4 Tbsp of Ghee, (Clarified butter)

2 C Water to dilute daal

Salt To Taste,

For Dhokli:

1 C wheat flour,

1/2 tsp Turmeric powder

1 tsp Red chili powder

1/2 tsp asafetida , hing

1 tsp Ajawain

4-5 tsp.Oil

Water to knead dough

Method for Dal Dhokli:

1. Add wheat flour, salt, turmeric powder, ajwain, red chili powder, hing. Mix well. Add oil and knead the flour like roti dough. Keep aside for 10 mins. Meanwhile,

2. Wash toovar dal add one tomato, and pressure cook it for three whistles.

3. Cool and remove dal & blend it with a hand blender.

4. Heat ghee in a pot, add mustard seeds, cumin seeds, methi seeds, sesame seeds, cloves and cinnamon.

4. When they crackle add curry leaves, green chilies and a pinch of asafetida, & chopped one tomato. Now pour daal.

5. Add tamarind paste, brown sugar, cashew nuts, groundnuts, garam masala, red chili powder, turmeric powder, salt and mix well.

6. Add 2 cups water & bring the dal to boil.

7. Now with the dough we just prepared, divide it into 4-6 equal lemon size balls.

8. Roll out big rotis and cut them into diamond-shape pieces and add these pieces in boiling dal.

9. Boil for 10 minutes and remove from flame. Sprinkle cilantro leaves.

10. Serve the dal dhokli warm just as is..or with Roti's, Rice & Enjoy your hard work.

Notes:

Always add rolled & cut out roti pieces into boiling dal, otherwise they will stick to each other.

When reheat, leftover dal dhokli, always add hot water & then microwave it, or put it on the stove, as cold water would do the same as above.

Variation:

1. Different dals can be used to make dal dhokli, usually I use, toovar, green split moong dal, yellow moong daal.

2. Also you can add fenugreek leaves, spinach leaves, or cilantro leaves in the roti dough for a different taste & add health benefits.

3. You can also add vegetables like, carrot, potatoes, onions, beans etc for one whole meal dish.

Event Participation:

This dish goes to MLLA-13th helping guest hosted by Sunshinemom, event started by Susan.

Today I feel lousy but comfy. So this comfort dish goes to FIC Express your mood event hosted by Nithya Praveen, & Sunshine's mom.

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Spinach Strawberry & Peach Salad

Know what you eat:

Spinach is an awesome source of vitamin C & iron as well as a powerful antioxidant and considered a “Super Food”.

Peaches are a tasty treat with modest calories, a good source of potassium, vitamins A & C, low sodium, no saturated fat.

Strawberries not only look like a fruity heart-shaped valentine, they are filled with unusual phytonutrients that love to promote your health. Their unique phenol content makes them a heart- protective fruit, an anti-cancer fruit, and an anti-inflammatory fruit, all rolled into one. Besides it is also a great source of vitamin C, K, B5, B6, folic acid,potassium, and many more.

Everything you need to make this salad is already most likely in your pantry / fridge. Make sure you prepare the dressing before assembling other things, to give it time to settle and come together.


Ingredients:

2 bunches of spinach / baby spinach, washed, dried, cut if needed
2-3 C washed, sliced Strawberries
1 C washed, sliced Peach
2Tbsp Distilled white vinegar / fresh lemon juice
3 Tbsp C Olive oil (vegetable oil can be substituted)
1/2 tsp white sugar or Sugar substitue for low-Carb Diets
1/4 tsp Black pepper powder
2 Tbsp of roasted and toasted sesame seeds
1/2 C Silvered Almonds & Walnuts
Salt to taste

Method:
1. Using a whisk, combine vinegar/ lemon juice, oil, sugar, paprika, a pinch of salt till sugar is dissolved. Place dressing in the refrigerator.

2. To toast sesame seeds, either put it in the microwave for 10 mins, let it come to room temperature & again put it for 10 mins OR simply place the seeds in an un-
oiled small skillet on medium heat. Stir until seeds start browning and popping. Remove from heat and set aside.

3. In a large bowl toss torn spinach leaves, strawberries, sesame seeds, and drizzle the dressing over it.

4. Now add silvered almonds & walnuts if desired.

5. Serve immediately. Enjoy!

Event Participation:
Divya's event Healing Foods-Spinach started bySiri
SWC- Cooking with greens event.
Strawberry Event
No Croutons required for the month of June
Recipes for the rest of us - Fruits.
Original Recipes - Monthly Round up

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Quick Makeover For Leftover Idli

Good to Know:

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.

Cooking time: 7 mins

Serves 2


Ingredients:
Leftover Idli's (6 Idli's)

1/4 tsp turmeric powder

1/4 tsp red chilli powder

1/4 tsp garam masala powder

Salt & sugar to taste


For Tempering: 3 tsp Oil

1/4 tsp mustard seeds

1/2 tsp cumin seeds

1/2 tsp sesame seeds
1 pinch asafoetida pwd (hing)

few curry leaves


For Garnishing

Coriander & frozen or fresh shredded coconut. (optional)

Method:
1. Cut leftover Idli's in 1 x 4 quaters

2. Heat oil and add mustard seeds once it stops spluttering add cumin seeds, sesame seeds, curry leaves,asafoetida.

3. Now add idli's,turmeric, red-chilli,garam masala powder, salt and sugar, and toss lightly
untill mixed. Cook them for atleast 5-8 mins so it becomes soft,& gets coated nicely with all
the ingredients. Remove from flame, garnish it with coriander and coconut.

4.Serve hot as a guilt free snack.


Sending it to Spicy Lounge Event "Leftover Delicacies"

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Lowfat Methi Na Muthiya Dhokla (A steamed Fenugreek leaves and chick-pea flour snack)

Know what you eat: In my earlier post of "Methi na gota" fenugreek leaves -gramflour fritters..I talked about the benefins of having fenugreek leaves/seeds for various purpose..JFI Apart from what we already know by now ...Fenugreek (Methi) is an amazing magic herb that can cure number of ailments. Indian Ayurvedic and traditional Chinese medicine recommend fenugreek to treat arthritis, asthma, bronchitis, improve digestion, maintain a healthy metabolism, increase libido and male potency, cure skin problems (wounds, rashes and boils), treat sore throat, and cure acid reflux. It also has a long history of use for the treatment of reproductive disorders, to induce labor, to treat hormonal disorders, to help with breast enlargement, and to reduce menstrual pain. Recent studies have shown that Fenugreek helps lower blood glucose and cholestrol levels, and may be an effective treatment for both type 1 and 2 diabetes,Since ancient times, it has been known to increase milk production in lactating women. Research has even shown that milk production can increase by over 500 percent within 24 to 72 hours after consuming fenugreek capsules. This "Methi Na Muthiya Dhokla" goes to Yasmeen for hosting Health Nut Challenge- 4 Bitter Better Health.

Channa Dal(Bengal gram) is very high in protein and very low in glycemic index.

Note: Another variation to this recipe is adding lauki/doodhi (bottle gourd) squash,cabbage, even leftover cooked rice...makes a big hit.......Here is the recipe.


Ingredients:

1 C Spinach washed, chopped
2 C Fenugreek Leaves washed, chopped
2 Tbsp Cilantro (Coriander) washed, & chopped
4 Tbsp Gram flour (besan)
2 Tbsp Whole wheat flour
1 Tbsp Semolina (rawa)
1 tsp Green chilli-ginger paste
1/2 tsp turmeric pwd
1/4 red chilli pwd (optional)
1/2 tsp Cumin seeds (jeera)
2 Tbsp Oil
1/4 tsp Soda-bi-carb
1/2 tsp Sugar
3 tsp lemon juice
Salt to taste



For Tempering:

1 Tbsp Oil
1 tsp Mustard Seeds
1/2 tsp Cumin Seeds
1 tsp Sesame Seeds
1 pinch asafoetida (hing) pwd


For Garnish:

1 Tbsp Chopped Coriander (Cilantro)
1 Tbsp Grated Fresh/Frozen-thawed Coconut


Method:


1. In a bowl, combine spinach & fenugreek leaves.


2. Sprinkle 1 tsp of salt, mix it well and squeeze out all the liquid (If you want to skip this process, make sure you do not add any water while kneading the dough, just mix greens with flour and set aside for a while, it will automatically leave some liquid which you can for the dough)


3. Combine everything mentioned in ingredients in a bowl & Knead into a semi soft dough (mix it thoroughly)


4. Wash your hands and now apply a little oil on your hands, divide the mixture and with your palms roll lenghtwise (as shown in pic) and place these rolls in a steamer.


5. Steam it for 15 - 20 mins or untill done, (as we check the cake, check this roll with a knife, if it comes out clean, that means its done).


6. Remove from the steamer and let it cool at room temperature for a while.


7. On a cutting board, take one roll & with a sharp knife, cut small circles (like we cut the cookie) as shown in picture. Like wise cut all the rolls and keep it aside.


8. Now for tempering, heat oil in a kadai/ skillet, add mustard seeds, as it spluters, add (jeera) cumin & sesame seeds. Add a pinch of asafoetida (hing).


9. Now add all the pieces which are cut and kept aside, slowly in this kadai/skillet, and let it become light brown or slightly cripsy on one side, similarly, with a spatula, very carefully turn it to the other side.


10. Once done, serve hot with Green cilantro chutney / ketchup enjoy these protein rich guilt free snack.

Event Participation: Cooking for Kids leafy greens hosted by Pavani originally started by Sharmi of Neivedyam.

This dish is our contribution to SWC- Cooking with greens event, hosted by Sowmya.

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

This goes to EFM June Breakfast series hosted by Srish.

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Multigrain Bread with no refined flour

Know what you Eat – Wheat, Oats all in its natural unrefined state, features a host of important
nutrients. Therefore, to receive benefit from the wholesomeness of the grain it is important to choose
products made from whole grain flour rather than those that are refined and stripped of their natural
goodness.  Ragi(Finger Millet) is a super food which contains nearly 15% protein, contains high amounts of fiber, B-complex vitamins including niacin, thiamin, and riboflavin, the essential amino acid methionine, lecithin, and some vitamin E. It is particularly high in the minerals iron,
magnesium, phosphorous, and potassium. Brown rice protein is very good source of protein can be
easily tolerated by people who are allergic to whey protein, soy protein etc, 1 scoop 20gm of brown
rice protein contains 12g of protein.

If you look for whole grain bread in the store most of them will have whole grain combined
with flour or bread flour and not 100% whole grain, unless specifically mentioned.
So when i came across this recipe which was  simple to make , i wanted to try it out. Instead of just
whole wheat, i added oat flour, finger millet flour and organic brown rice protein to fortify it.
I should say i got a thumbs up from my official taster(my elder one), meaning the recipe passed
the taste test and which is always a tough task.

Ingredients

Wheat Flour - 2 Cups
Oat Flour - 1 cup
Ragi(Finger Millet) Flour – 1/4 cup
Organic Brown rice protein powder – 1/4 cup
Instant yeast – 1 packet(2 1/2 teaspoons)
Water – 1 1/3 cups
Vegetable Oil – 1/4 cup
Non fat dried milk – 1/4 cup
Honey – 1/4 cup
Salt – 1 Teaspoon
Method
1) In a large bowl, combine all of the ingredients and stir till the dough starts to leave the sides of the bowl.
2) Transfer the dough to a lightly greased surface, oil your hands, and knead it for 6 to 8 minutes,
or until it begins to become smooth and supple.
3) Transfer the dough to a lightly greased bowl, cover the bowl, and allow the dough to rise till puffy
for 60 minutes.
4)  Transfer the dough to a lightly oiled work surface, and shape it into an 8-inch log.
Place the log in a lightly greased 8 1/2 x 4 1/2-inch loaf pan, cover the pan loosely with lightly greased plastic
wrap.
5) Allow the bread to rise for about 1 hour, or until it's crowned about 1 inch above the edge of the pan.
A finger pressed into the dough should leave a mark that rebounds slowly.
6) Preheat an oven to 350 degrees Fahrenheit and bake for about 30 minutes, the bread is baked
fully, when you thump the bottom it should sound hollow.
7) Cool it on a wire rack after baking and slice once cooled completely.
8) Enjoy with some peanut butter and honey for breakfast, lunch or snack.

About Brown Rice Protein
You can find organic brown rice protein in your health food store or online. I got mine from
mothernature.com, the brand name is Tribez nutrition. It is slight brown in color and a very fine powder
and tastes little like brown rice flour. You can add it to smoothie or add it to porridge and cook, add
it to your flour while baking. Infinite possibilities. There are so many brands out there but check for
the organic one’s and buy.

Event Participation

1) The bread goes to Baking with Whole Grains – Brown Rice hosted by Madhuram of egglesscooking.com.

2) Sending this to Kids Delight Wholesome breakfast hosted by Srivalli.

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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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Multi Legume Savory Pancake(Dosai) with Sesame Seeds

Know what you Eat - Breakfast is such an important part of the every day meal and  make sure it is high
in protein to give all the energy to get you going throughout the day. Legumes are so rich in fiber they
give you sense of fullness for a longer time.  Legumes are a valuable part of a healthy diet, because they
are low in fat, do not contain cholesterol, and have a significant amount  of fiber, and are low in sugar and
fat. This is such a wholesome and nutritious pancake, which is  packed with different legumes and the
calcium from sesame seeds. The darker the color of the sesame seed the better nutrition profile it is.
Very suitable for kids, adults and even for people with diabetes and gluten free diet.
If you have a picky child at home, surely the Mom has to be creative to whack the brain and come up
with nutritious dishes. Each and every child is different, some like all colorful dishes some might not
eat slight brown or green ones, that’s why i had to peel the peanuts, had to go for white sesame seeds
instead of black and not include the curry leaves  and cilantro, even though i love them and they give
such a flavor and taste to any dish. You can also add chopped veggies, greens etc to make it even
more nutritious.
Preparation Time – 30 Minutes
Cooking Time – 30 Minutes
Serves - 6
Ingredients
Peanuts – 1/2 cup
Split Moong Dal/Mung Bean – 1/2 cup
Split Channa Dal(Split Chick Pea) – 1/2 cup
Whole Urad Dal( white lentil) – 1/2 cup
Green Chili – 2 or to taste
Ginger – 1 inch piece
Salt – 1 1/2 tsp or to taste
Asafoetida – 1 small piece or 1/4 tsp powder
Curry leaves – handful (optional)
Onion – 2 medium sized
Cilantro – chopped 2 tbsp(optional)
Sesame seeds – 4 Tbsp
Oil – 2-3 Tbsp

Method

1) Except the peanuts, rinse and soak the other three legumes together and  soak the
peanut separately overnight.
2) Take handful of peanuts in your hand and roll between your palms so the peanut peel will come out
or if you don’t mind the color of the peel go to step 3 without peeling.
3) Drain all the water from the legumes, add salt, ginger, green chili, asafoetida, curry leaves(add this
only if there are no issue of food color) and grind to fine paste(batter) adding water as needed
at time.
4) Chop the onion into small pieces and mix with batter and add water as needed to get the
consistency little thinner than pancake.
5) Refrigerate and use this batter as needed.
6) When preparing add the chopped cilantro to the batter, heat a griddle(iron and not nonstick
for additional health benefits).  Take a ladle full of batter and spread into a thin circle shape
and take a 1 to 2 tsp of white sesame seeds and  spread on top of the batter and pour a tsp
of oil around the batter.
7) Once one side of the dosai/pancake is well cooked and the batter color has changed on the top
flip it and let the other side get cooked.
8) Remove from the griddle and serve hot with chutney or sambar of your choice. I served
it with Tomato Thokku(Tangy & Spicy Tomato Pickle) and i will post the recipe later.

Notes – If you have the batter ready, it will take a maximum of 30 minutes to make a full breakfast
for 6 people. So even on a time crunchy day, you don’t have to compromise on the your health, but
just prepare this in a jiffy and enjoy.

Event Participation

1) This goes to Cooking with Sesame seeds event hosted by Priya.
2) This goes to Kids Delight – Wholesome Breakfast event hosted by Srivalli.
3) Sending this to Creative Food for Picky Eaters hosted by Sara's corner an event started by Sharmi.
4) This goes to MLLA 19th Helping hosted by EC an event started by Susan.

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Homemade Chocolate Truffle-Indulge without Guilt

Know what you Eat –  Chocolate is made from plants, which means it contains many of the health benefits of dark vegetables. Dark chocolate contains a large number of antioxidants (nearly 8 times the number found in strawberries). The flavonoids in Cacao also help relax blood pressure  through the production of nitric oxide, and balance certain hormones in the body. Xlitol is a  natural sweetener, typically derived from trees (birch and beech) or corn cobs. Xylitol has about 40% lower calories than sugar, with all the great taste.  It is good for anyone who is on a diet, watching their calories, or just wants to be healthier.  Although this product contains carbohydrates, but the carb has a very minimal effect on blood glucose levels and have a lower calorie amount per gram.  These products, in effect, have low Net Effective Carbs.  Xylitol also has a low glycemic index value of only 7, has minimal effect on blood sugar levels, and does not require insulin to metabolize.  It is not only effective for those with diabetes or people with hypoglycemia, but for anyone who is sensitive to sugar. Xylitol is a good sugar alternative for everyone because it is beneficial for dental health. Xylitol helps reduce dental cavities, plaque, and tooth decay.
I saw the truffle recipe in Parent & Child Magazine but the original recipe was  loaded with calories from butter, heavy cream, sugar from the suggested bitter sweet chocolate. I wanted to make the truffle guilt free and and came up with this alternate recipe. It tasted so good and very healthy one indeed. Do try out and indulge without the guilt.

Preparation Time – 5 Minutes
Cooking Time – 10 Minutes
Serves – Makes about 30 truffles

Ingredients
Unsweetened 100% Dark Chocolate – 3 bars(4 oz each)
Xylitol – 1 cup or increase this if you really have sweet tooth(but check before adding, as this 1 cup itself was sweet for us)
Milk – 1 cup
Toasted Almonds – 2 Tbsp
Toasted Walnuts – 2 Tbsp
Raisins –1 Tbsp
Dates chopped – 1 Tbsp
Vanilla bean - 1
Coarsely powdered nuts – 4 Tbsp for dusting
Method
1) Break the chocolate bar into small pieces put it in a heatproof bowl with xylitol and milk.
2) Split the vanilla bean, scrape the seeds into the bowl and add the bean as well. Put the bowl over a saucepan of simmering water, making sure the bottom of the bowl doesn’t touch the bottom vessel but touch the water surface.
3) Melt the chocolate stirring occasionally, until smooth. Remove the vanilla bean and add the dried fruits and nuts.
4) Transfer the bowl to the refrigerator and chill for 40 minutes, stirring twice in between. The mixture should thicken and become fudge like.
5) Scoop out mounds of the truffle mixture, roll between your hands to form a smooth ball and roll into powdered nuts and place in a tray or container lined with parchment paper.
6) Refrigerate for at least 4 hours until firm. Keep refrigerated and eat within a week.



Event Participation

This goes to Food for 7 Stages of Life- Desserts & Icecream hosted by Radhika and co-hosted by Sudeshna.

This goes to Think Spice - Think Vanilla hosted by Snackgiving.

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Eggplant Salsa/Salad/Curry

Know What You Eat: A fresh winter delicacy along with millet flat bread, is hot favourite in my home as it has all the tongue tickling flavors and goodness of raw vegetables with some roasted eggplant, fav spicy seasonings...and most importantly quick raw-version of baigan bharta to restore whole bunch of nutrients & lots of fibre, which are otherwise partially lost in cooking process.They are an excellent food to aid in weight loss, being low in calories and fat because it is a nutrient dense food, which will help you feel full, and there are almost no calories in eggplants. One of the photo nutrients that helps to make up eggplant nutrition is nasunin, a powerful antioxidant found in the skin of the eggplant. Nasunin helps to protect the lipids which are found in the membranes of brain cells. This safeguards the cells from attacks by free radicals so that they can do the job they were meant to do. Also helps in prevention of certain types of cancer. Here's how to make this salsa/salad, which also takes part in Vegetable Marathon- Eggplant, event hosted at Anita's Kitchen
Preparation time: 15 mins
cooking time: Nil
Serves: 2




Ingredients:

1 Globe Eggplant
4 Tomatoes, finely chopped
1 C Carrots, peeled & finely chopped
1 C Bell Pepper, finely chopped
1 C Scallions, finely chopped along with greens
1/2 C Cilantro, washed & finely chopped
Freshly squeezed lemon juice, acc. to taste


Seasonings:


2 Tbsp of Peanut oil/Olive Oil
1/2 tsp red chili powder
2 tsp coriander-cumin powder
1/2 tsp sesame seeds
Asafoetida, few pinches
salt to taste


Method:

1.  Slit Eggplant from center, and boil in a pressure cooker/ roast on open flame untill cooked.

2.  Let it cool and remove skin ( i did not remove the skin) & extra unwanted seeds from  eggplant, with a help of a knife. Then chop the entire eggplant into small pieces.

3.  In a big bowl, add chopped tomatoes, carrots,scallions, all the seasonings along with oil,some fresh lemon juice & cilantro.

4.  Now add chopped eggplant, toss well & serve...with chips/warm-tortillas/ or like my favourite way along with millet flat bread/"rotlo", check out here

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Whole Wheat Soft Pretzel(Guilt Free Snack)

Know what you Eat - Wheat, in its natural unrefined state, features a host of important nutrients. Therefore, to receive benefit from the wholesomeness of wheat it is important to choose wheat products made from whole wheat flour rather than those that are refined and stripped of their natural goodness.  Whole wheat is a very good source of dietary fiber and manganese. It is also a good source of magnesium. Whole wheat flour is rich in B1, B2, B3, E, folic acid, calcium, phosphorus, zinc, copper, iron, and fiber  when compared to refined flours, as the processing involves the loss of this nutrition.

Who should avoid Wheat - However Wheat is fattening so if you are on weight loss program, cut down on grains like this and go more towards protein (legumes and bean). Individuals with already existing and untreated kidney or gallbladder problems may want to avoid eating whole wheat because of its measureable oxalate content. Wheat has gluten, a protein which people with celiac disease cannot tolerate. Celiac disease is a digestive disease that damages the small intestine and interferes with absorption of nutrients from food.

Ingredients

1/4 c. water
1/2 Tbsp. yeast
1/2 Tsp. honey
5 oz milk
2 Tbsp butter
1 oz Honey
1 Tsp salt
2 cups Whole wheat flour

I found the recipe here and check out for step by step tutorial to make the pretzels.

Method

1) In a large bowl, mix the water, yeast and 1/2 tsp of honey. Stir this together and to dissolve the yeast. Let this sit for a few minutes .

2) Melt 2Tbsp of butter in a large saucepan.

3) Add 1oz of Honey, Salt and 5oz of Milk.Warm this for 5 minutes on low heat.

4) Pour milk mixture into yeast mixture and stir.

5) Stir in the Whole wheat flour.

6) Knead the dough for 5-10 minutes.

7) Cover it and let it rise for 1-1 1/2 hours.

8) Pull it out of the bowl and knead it a few times to get the air out.

9) Pull a ball of dough, about the size of your fist off and get ready to make your very first pretzel! (such a proud moment) Roll it into a long snake.

10) Then twist it and shape each pretzel, put them on a cookie sheet about an inch apart. Bake for 20 minutes at 350 degrees.

11) Melt a stick of butter in a saucepan.

12) Right when you take the pretzels out of the oven, slather them with butter or Olive Oil(I didn't do this step but still the pretzel tasted great without the grease).  Then sprinkle salt over them and eat this guilt free snack warm and enjoy.

Will try to get the step by step pictures next time and post them back here.

Event Participation

This goes straight to the WYF Tea Time Snack event hosted by EC.

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

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