10-Minute Channa Chaat- Guilt free snack

Know What You Eat: Black chickpea is good source of protein, iron, & magnesium-for its cardiovascular benefits. This dish is made with other root vegetables, like beet root, carrot along with black chickpea to enhance the iron intake for women who are more at a risk of iron deficiency.

Chana Chaat: This instant & very easy chaat can be found on the streets of Mumbai, can be made jain/non-jain too..This guilt free anytime snack is absolutely delicious with all the tongue-tickling flavours you find in it..not to forget the nutritional benefits you get from black chickpea & veggies, with less or no oil. Always enjoy when its made fresh & hot.

Ingredients:

2 C Black chickpea / kala chana soaked overnight & boiled

4 C Raw Veggies, peeled & shredded ( I used cabbage,scallions,carrot, beetroot, tomato)

1 C Cilantro, chopped

1 Tbsp Chaat Masala *

1 tsp red chili powder

1 tsp garam masala

1 Tbsp Canola / Olive Oil (eliminate oil & butter, if you want the dish fat-free)

1/2 tsp butter

2 medium sized green chilli, finely chopped

2 tsp freshly squeezed lemon juice

salt to taste

Method:

1.. In a wok, heat oil & butter together, now add chopped green chili, as soon as they are done add black chickpea, all the veggies, chaat masala,chillipowder, garam masala, salt & cilantro.

2.. Mix is well, and serve hot instantly.

Note:

1.  For kids you can also add shredded cheese of your choice, and eliminate green chillies.

2.  This dish is prepared, when you are almost ready to eat, as the veggies are just stir fried on high flame..it should remain slightly raw when you consume to feel the crunchiness required in this dish. It can made separately per individual taste too, adding more or less spices or veggies..Just taste excellent..any time guilt free snack.

* Chaat Masala: Its a mixture of dry mango, black salt, cumin, salt, dried cilantro seeds, chilli, black pepper, ginger..all made into fine powder.

* Garam Masala: Garam masala means "warm or hot spice mixture", and that is exactly what this traditional Indian spice blend imparts to Indian dishes. For homemade garam masala, mix together 1/2 tsp ground cumin,1/2 tsp ground coriander,1/2 tsp ground pepper,1/2 tsp ground cardamom,1/2 tsp ground cinnamon, 1/4 tsp ground cloves. Toast the ground spices before using.  (Makes: 1 Tbsp)

Sending it to My Fav Dish Event, hosted by Srivalli , of Ammajirecipe..

Goes straight to MLLA 18th, event started by Susan, going on at cooking4allseasons.

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

Read more »

Mixed Vegetable Instant Corn Chaat | Salad

Know What You Eat: What food is more synonymous with summer than freshly picked corn on the cob? You must be thinking why we talk about summer, when temperatures are below 50 degree F., well, instant mixed Corn Chaat is a healthy option for anytime snack, all the ingredients that are used in this recipe are most commonly found in your refrigerator, so why not enjoy this special corn chaat in any given weather..Corn fiber is one of the keys to its well-documented digestive benefits.Fiber and protein are key macronutrients for stabilizing the passage of food through our digestive tract. Sufficient quantity of this  content in a food helps prevent too rapid or too slow digestion of that food. Different varieties of corn highlight different combinations of antioxidant phytonutrients. In the case of yellow corn, carotenoids lead the way and provide especially high concentrations of lutein and zeaxanthin. Lets talk about this recipe now, as I said almost all the ingredients are mostly found in your home, that I have used are cabbage, carrots, scallions, cilantro, lemon, and mint. You can use this recipe as a side dish, anytime healthy snack etc. Check the recipe below.

Ingredients:

• 2 C Fresh / Frozen Yellow Corn (Steam if using fresh corn until soft)
• 1 C Cabbage, shredded
• 1 C Carrots, shredded
• 1/2 C Scallion, (green+onion)
• Juice of one lemon (adjust accordingly)
• Freshly chopped Cilantro
• Freshly chopped Mint
• 1 Tbsp Chaat Masala powder OR
• 1/4 tsp Black pepper powder
• 1/4 tsp Dry Mango powder
• Salt according to your taste
• 1 Tbsp Butter / Olive Oil

Method:

• Heat butter / oil in a wok, add thawed corn and let it cook for 2 mins.
• Turn the gas knob to high, now add shredded cabbage, carrot, scallions, mint, chaat masala powder, salt and lemon juice according to your taste.
• Saute only until everything is mixed well, remember do not over cook. This recipe calls for instant preparation so you can enjoy the crunchiness of the veggies added in here.
• Garnish it with lots of chopped cilantro and serve warm.
• There are endless combinations that you can add to this recipe, including your choice of shredded veggies, sprouted legumes, and combination of fruits and nuts, adding beetroots, toasted oats, etc and  its very easy to assemble ready in minutes.
• ENJOY!!!!

Read more »

Sprouted Black Chickpea Salad | High Protein

Know What You Eat: Sprouts are considered as wonder foods they are abound with antioxidants, they are full of protein, vitamins, minerals and amino acids, Black Chickpea very good source of folic acid, fiber, and manganese.  They are also a good source of protein, as well as minerals such as iron, copper, zinc, and magnesium.This makes them a great food especially for diabetics and insulin-resistant individuals.  When served with your favorite raw vegetables or as a side dish in a main course, black chickpea  is extremely low and complete protein food.

Recipe: Sprouted Channa Salad | Black Chickpea

Serves 2                      Cooking time 10 mins                 Preparation time 15 mins

Ingredients

1 C Steamed Sprouted Kala Channa | Black Chickpea

1 Large Onion, chopped
1 Large Tomato, chopped 

1 Medium Cucumber, chopped

1 Medium Beetroot, boiled and chopped

1/4 C Celery, chopped (optional)

1 Small Green Chili, finely chopped

1/2 tsp Chaat masala powder
1-1/2 tsp. Lemon juice
1/4 tsp  Roasted Cumin (Jeera) powder
Finely Chopped Coriander Leaves 

Salt to taste

Preparation

• Wash, drain and steam sprouts  
• Add chopped onion, tomato, cucumber, beetroot, celery and other ingredients.
• Mix well.
• Garnish with coriander. Makes a healthy breakfast, or salad for main course.

 AWARDS TIME:

Special Thanks to Sangee Vijay of Typical Indian Cooking for passing me such beautiful awards..I would like to pass these awards to all my fellow bloggers..they all truly deserve it.. Please pick up and post it.."KEEP THE CIRCLE OF FRIENDS ROLLING"

                     Sending this recipe to Akheela's food palette series finale rainbow colors.

                         This dish goes to Healthy Living event hosted by Yummy in my Tummy.

Read more »

Dahi Vada (Lentil Dumplings in Sweet Yogurt Sauce)

Know What You Eat: Dahi vadas are lentil (urad + Moong dal) based savory balls originally deep fried in oil, for a healthier version try using the baked method, or use an appam pan with using just a teaspoon of oil for each fritter...these vadas are then covered with frothy fresh yogurt sauce and sprinkled with spices like chili pwd, roasted coriander-cumin pwd, chaat masala, black salt and garnished with Sweet Tamarind & Green chutney along with Fresh Cilantro/Mint leaves.
Lentils Give You Energy to Burn While Stabilizing Blood Sugar & 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.

 

Appam Maker

Ingredients:

For Vadas (Fritters)

1 C Urad Daal (Black lentil without skin) (Soak 4-5 hrs)
1/2 C Yellow Moong Dal Soak 4-5 hrs)
1 Tsp Grated Ginger
1/2 tsp green chilli paste
Few pinches of Black pepper powder
A Pinch of Hing (Asafoetida)
Salt to taste
Oil For Deep Frying OR  3Tbps OF Oil for fritters if making in appam maker


For Yogurt Sauce:
2 C Fresh Beaten Yogurt
2 tsp. red chilli powder.
1 tsp. roasted cumin powder
1 tsp roasted corriander powder
3 tsp. Sugar ( I make it on a sweeter side as it is liked in our fly..)
1 tsp chaat masala powder
1 tsp black salt
Salt to taste


For Green chutney:
2 Tbsp Chopped Cilantro, (Coriander)
6 green chillies
salt & lemon juice.
Blend all the above to a fine paste & reserve

Sweet/sour chutney:

1 C Tamarind extract
1/2 C Pitted Dates
1 Tbsp Brown sugar
2 tsp Cumin Powder
2 tsp Chilli Powder
3 tsp Oil
Salt to taste


Preparation of Chutney: Boil the above till they reduce by half & cool. Grind /Blend it to smooth consistency. OR now a days wide range of readymade chutneys are also available...use that..to avoid long process..

Method:

1. Soak the urad + moong dal in a bowl of water overnight or 4-5 hrs. Grind it into a paste adding green chilli, ginger, salt, blackpepper pwd & hing...
2.  While you put oil to heat for the vadas...lets make the yogurt sauce ready...Take the yogurt in a bowl/ container add, sugar & salt from yogurt sauce ingredients..and beat it well... Keep it aside in a fridge for a while..2. Heat oil about 375 Degrees F in a wok to make dumplings out of this batter..Now take about a tablespoon of batter and give it the shape of vada (Doughnut shape or round). Drop the vadas slowly into hot oil and deep fry them in medium heat and then high flame until it becomes golden yellow. Take out the vadas & let is semi cool for a min, after that transfer it in a large bowl / container having luke warm water and let it soaked until you are ready for with a second batch (approx. 4-5 mins..
3. Take out the vadas from water and Squeeze so as to remove the excess water from it. Arrange them in a serving bowl / deep dish and pour the curd mixture evenly so that all the vadas get drowned completely in this yogurt sauce.
4. Chill the vadas before serving. At the time of serving place 3 - 4 vadas in a small plate and garnish with red chili powder, chaat masala powder, cumin-coriander powder, black salt, fresh coriander leaves and finally tamarind and or green chutney.

 Making fritters in Appam Maker:

1. Follow Step 1.
2. For step 2, Using a ice-cream scoop pour the batter in appam maker, apply a tea spoon of oil for each fritter, turn these fritteres on both sides for even cooking. Once done follow step 3 and so on..

Event Participation: Old Events

My legume love affair twelfth helping event hosted by Annarasa. 
RCI Mumbai Street Food, event hosted by Aquadaze & Laxmi
WYF Fried Snack Event

Read more »

No Bake Almond Date Energy Bar

Know what you Eat - Are you the kind of person who loves to snack on Energy, Granola or Cereal bar. Then try this easy to make energy bar and i doubt if you will go for the pricey bars at the store anymore. Filled with the goodness of Almonds, Dates, Coconut and Omega-3 rich Chia seeds and calcium rich Sesame seeds they are very easy to make, super nutritions and taste awesome without any additives.

Almonds are low in saturated fat and contain many other protective nutrients - protein, calcium and magnesium - for strong bones, vitamin E and compounds called phytochemicals, which may help protect against cardiovascular disease and even cancer. Dates are very good source of iron and one of the best natural sugar substitute anyone with a sweet tooth can go for. Chia seeds are very good source of Omega-3 fatty acids and sesame seeds are good source of calcium. The darker the seeds higher their nutrition profile is. Coconut is a good source of Iron, Vitamic C,  Protein and Calcium.

Who Should avoid Dates - Even though dates are very nutritious, large portion of its calories come from sugar. One pitted date contains 16gms of sugar, so if you are on a weight loss goal, portion this energy bar accordingly.

Cooking Time - 5 Mins

Preparation Time - 10 mins

Makes - 12-15 bars(depending on the thickness of the bar)

Ingredients

Toasted Almonds - 1 Cup

Dates - 3/4 cup Chopped and Packed

Grated and toasted Coconut - 1/4 cup

Chia Seeds - 3 Tbsp

Toasted Sesame Seeds - 2 Tbsp

Honey - 2 Tbsp

Method

1) Grind Chia Seeds into a fine powder.

2) Toast the Almonds for 5 mins in a toaster.

3) Now add Almonds, Coconut, Sesame seeds, dates (except for the honey) to the powdered chia.

4) In a food processor blend all the ingredients into fairly fine but still having some texture.

5) Add honey and process just long enough for it to blend in.

6) Press into a square about 3/4-inch thick on a plate or square pan and refrigerate for about an hour or more.

7) Cut into 2-inch squares and enjoy this guilt free snack.

Variations - You can use any combination of nuts also check out 10 Minute Peanut Raisin bars and No Bake Healthy Granola bars for other ideas.

Note - Since there is no baking involved, these bars will lose their shape when kept outside in very hot weather for a long time. When refrigerated they are good for atleast 2 weeks, they might be good even after that but it never lasts, no matter how much i make.

Event Participation

This goes straight to EC's WYF Time Snack.

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

Read more »

10-Minute Healthy Peanut Raisin Bar

Know What You Eat:

Your Heart Will Go Nuts for Peanuts:  Heart-healthy Mediterranean diet Peanuts are very good source of mono unsaturated fat, in addition to their monounsaturated fat content, peanuts feature 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. Health Study that involved over 86,000 women, have found that frequent nut consumption is related to reduced risk of cardiovascular disease. Eating peanuts just 2 or more times each week was associated with a 58% lowered risk of colon cancer in women and a 27% lowered risk in men. In Addition to it, It also help Prevent Gallstones, Protect against Alzheimer's and Age-related Cognitive Decline. It ofcourse is a high cal food, but look at other innumerours benefits..

Raisins: Antioxidant Protection from Phenols The total antioxidant activity of many fruits and vegetables has been found to be exactly parallel to their total phenol content, and raisins take their place in this list right alongside prunes and apricots as an antioxidant-rich fruit. 

Boron for Better Bone Health:  Boron is a mineral that is critical to our health, and has been of special interest in women in relationship to bone health and osteoporosis (bone softening). It is a trace mineral required to convert estrogen and vitamin D to their most active forms. Estrogen levels drop after menopause causing osteoclasts to become more sensitive to parathyroid hormone, which signals them to break down bone. Studies have shown that boron provides protection against osteoporosis and reproduces many of the positive effects of estrogen therapy in postmenopausal women. Raisins are among the top 50 contributors to total dietary boron in the U.S. diet. 

Try this great energy boosting snack any time of day. And it only takes 10 minutes to prepare. Enjoy!

Prep and Cook Time: 10 minutes
Makes 8-12 bars

Ingredients:

1 C raw or roasted peanuts
1 C Raisins,preferably black
1/2 C raw or roasted split gram (dalia dal)
1 Tbsp minced fresh ginger OR
1 tsp Dry Ginger Powder* and
1 tsp Pipramool powder*  (A root of long Pepper (A close relative of black pepper) optional
2 Tbsp sesame seeds, preferably black
2 Tbsp honey


Directions:

1.  Grind all ingredients, except for the honey, in a food processor until fairly fine but still having some texture (you don't want it to have the consistency of peanut butter).
2.  Add honey and process just long enough for it to blend in.
3.  Press into a square about 3/4-inch thick on a plate or square pan and refrigerate for about an hour or more.
4.  Cut into 2-inch squares and enjoy this guilt free snack.

*Pipramool Powder: A root of long Pepper (A close relative of black pepper) One of the wonderful, warming roots is used in cold conditions, such as osteoarthritis. It also finds use for anorexia, constipation, anemia, body ache, coughing and breathing problems, pharyngitis and vertigo.

*Dry Ginger Powder: (Zingiber officinale) Ginger is used in Asian medicine to treat stomachaches, nausea, and diarrhea. Many digestive, antinausea, and cold and flu dietary supplements sold in the United States contain ginger extract as an ingredient. It has been used for rheumatoid arthritis, osteoarthritis, and joint and muscle pain.

Read more »

Fruit Salad with Homemade Granola in Greek Yogurt

Know what you Eat - Fruits contain essential vitamins, minerals, and fiber that may help protect you from chronic diseases. Compared with people who consume a diet with only small amounts of fruits and vegetables, those who eat more generous amounts as part of a healthful diet are likely to have reduced risk of chronic diseases, including stroke and perhaps other cardiovascular diseases, and certain cancers. Yogurt promotes intestinal health, improves lactose intolerance, builds stronger bones, enhances immunity, lowers blood pressure, and may even have anticancer and weight-loss effects. Granola is packed with goodness of whole grains & nuts and is a good source of fiber, protein and omega-3.
We normally have a very strict diet pattern at our home, very balanced food with whole grains, pulses and vegetables. But had to attend few parties continously and were over whelmed with the food we ate. So on a Sunday after all the overeating on Friday and Saturday, we had couple of people for lunch and i made this sinless dessert. Everybody just loved it, it was tasty and healthy too. You can have this dish as dessert in small quantities or have a bowl ful as your breakfast, light lunch or dinner.

Cooking Time - 20 mins(If making homemade granola ) otherwise none
Preparation Time - 10 mins
Serves - 6

Homemade Granola

Old fashioned Oats - 1/2 cup
Grated Coconut - 1/4 cup
Chopped Almonds & Walnuts - 1/4 cup
Chopped Raisins & Dates - 1/4 cup
Chia Seeds - 1 tbsp
Wheat Germ - 1 tbsp
White sesame seeds - 1 tbsp
Canola or Sunflower Oil - 1 tbsp
Baked Sweetened Banana chips - 1 tbsp(optional)
Sunflower seeds - 1 tbsp(optional)
Honey - 1 tbsp
Water - 1 tbsp
Salt - 1/4 tsp
Cinnamon powder - 1/4 tsp

Method

1) Preheat oven to 350 degrees Fahrenheit.
2) Combine all of the above ingredients except the raisins, dates and baked sweetened banana chips and bake in baking tray covered with parchment paper.
3) Keep stirring the contents continously and bake till the Oats slightly brown and nuts turn crunchy.
4) Once baked add the chopped dates, nuts and sweetened banana chips.
For the fruit Salad

Ingredients

Organic Oikos Non fat plain yogurt - 16 0z(2 cups)
Apple, Orange, Mango - 1 each
Strawberries - 1/2 cup
Orange juice - 2 tbsp
Grated Orange rind - 1 tbsp
Honey - 1 tbsp(optional)
Granola about - 1 1/2 cups

Method

1) Chop Apple, Orange, Mango and strawberries into small pieces.
2) Add Orange juice, orange rind, honey to yogurt.
3) Now add the chopped fruits and granola to the yogurt and combine thoroughly.
4) Serve chilled and have this as a wholesome breakfast , dessert or a as a nutritious snack anytime of the day.


Event Participation

The granola goes to Low fat eggless baking event hosted by Madhu.

The fruit salad with granola goes to Food for 7 Stages of Life - Healthy Fast Food hosted by Radhika and Sudeshna.

Read more »

Low-fat, Gluten free Multigrain Savory Pancakes

Know What U Eat: Multi grain savory pancakes, is good anytime of the day, have it in your breakfast or a healthy snacking idea..high in protein, low in cholesterol, low in fat, gluten free, and a very good diabetic diet. Goes to the pancake event, hosted by Priya. & it goes to JFI-Breakfast guest hosted by Suma of Veggie Platter, event by Indira...

Ingredients:

1 C Yellow corn (makkai) flour

1 C Sorghum (jowar)flour

1 C Pearl Millet (bajra) flour

1 Onion, finely chopped

3 Cloves of Garlic, minced

1 inch Ginger, finely chopped

4 Thai green chillies, finely chopped

1/2 C Fresh Cilantro, finely chopped (optional)

1 C Yogurt + little water to bind dough,

2 Tbsp of Oil + extra shallow frying/spray

1 tsp Baking Powder

1/2 tsp Black pepper powder

2 Tbsp sesame seeds

Salt to taste

Method:

1. Mix everything in a huge bowl. Make 18-20 equal portions. Set aside.

2. On a plastic sheet, spray some oil, take one portion and tap it with wet hands to make thick disc (circles 2-3" in diameter). Lift other end of that plastic, in such a way that the disc easily comes out on your hand. drop/press some sesame seeds on the top.

3. Place this disc on hot griddle, and cook both the sides, just as you would do in pancake. Spray some oil, to make it golden brown.

4. Serve warm with ketchup, or cold with tea/coffee.

Read more »

Glutenfree Eggless Oats & Almond Candied Fruit Cookie

Know what you Eat - Gluten is a special type of protein that is commonly found in wheat, barley, rye, kamut, spelt and triticale, ut unfortunately most oat stock has been found to be contaminated with wheat because of processing methods. But you can find gluten free Oats in your health food store or online. These contain oat gluten but not the type of gluten that can harm people with Celiac disease or gluten intolerance.
Now coming to the nutrition in these cookies Almonds are low in saturated fat and contain many other protective nutrients - protein, calcium and magnesium - for strong bones, vitamin E and compounds called phytochemicals, which may help protect against cardiovascular disease and even cancer. Oats are an excellent source of iron, dietary fiber and thiamin. They also contain antioxidants that are believed to protect the circulatory system from diseases such as arteriosclerosis, which affects the arterial blood vessel. Preparation Time - 20 mins


I stick on to Oats because of their high fiber content and Almonds because of its high nutritional content. The cookies being a part of my kids daily snack , i no longer need to feel too guilty to give something with empty calories and they taste great too.


Cooking Time - 20 mins
Makes - Around 30 Cookies

Ingredients

Oats  Flour - 3 Cup
Almond Flour/Meal - 1 1/2 cup
Butter - 3/4 cup(room temperature)
Raw Sugar - 1/2 cup + 2 tbsp (if you want a more sweeter version otherwise keep it to 1/2 cup)
Tutti Fruity(Candied Fruit) - 1 cup
Almond Extract - 1 tsp
Baking Soda - 1/2 tsp
Salt - 1/4 tsp

Method

1) To get Oats flour in a food processor grind the Oats to fine flour consistency.
2) Add 1tsp of sugar to the Almond and grind to a fine powder, adding the sugar will prevent the almond flour from becoming sticky.
3) Combine the Oats flour, Almond flour, Salt, baking soda and the candied fruit pieces.
4) Cream the butter and sugar together and add the almond extract to it.
5) Slowly add the Oats and Almond flour to the butter, sugar mixture and make a dough.
6) Preheat an oven to 350degrees Fahrenheit.
7) Line a cookie tray with parchment paper.
8) Take a small amount of the dough, roll it and flatten it with hand.
9) Place them in the cookie sheet leaving enough space for the cookies to expand.
10) Bake for around 10-15 minutes till they are slightly brown and completely baked.
11) Cool them completely(this is must as they will be very crumbly even to touch) and transfer them to an airtight container.




Event Participation

1) This goes to the Oats Feast & Cakes-n-Cookies events both hosted by Sara's Corner.

2) This also goes to Eat Christmas Cookies event hosted by Susan.

3) This goes to It's time to Jingle hosted by Asankhana.

Read more »

Pumpkin in Coconut Milk(Olan), Lemon (Brown) Rice & Ginger Rasam(Spiced Soup)

Know what you Eat -A platter consisting of Lemon Brown Rice, Pumpkin in Coconut Milk, Ginger Rasam(Spiced Soup), a cup of yogurt or butter milk(is not included in the click) and some dried fruits & nuts for dessert not only fills you up. It is a deliciious whole some meal with all the essential nutrients from all the food groups. White Pumpkin with a green and white covering can be found in Asian Indian grocery store. The inside of the pumpkin is snow white in color and has a neutral taste unlike the orange pumpkin with a sweet taste. The juice of raw white pumpkin is believed to be very good brain stimulant. Coconut Milk is a good source of  a wide range of vitamins, minerals, potassium, folate and other vital nutrients. The bright orange pumpkin is loaded with an important antioxidant, beta-carotene. Current research indicates that a diet rich in foods containing beta-carotene may reduce the risk of developing certain types of cancer and offers protect against heart disease. Beta-carotene offers protection against other diseases as well as some degenerative aspects of aging.
Brown rice contains four times the fiber of white rice and powerful quantities of vitamin E, thiamin, riboflavin, niacin, vitamin B6, folic acid, potassium, magnesium, iron and over dozen other nutrients. A 12-year Harvard Medical School study found 49 percent less weight gain among women who regularly eat brown rice and other whole foods compared with those who eat more processed grains.
Ginger has been found to be helpful in blocking the harmful effects of prostaglandin, a substance that can lead to inflammation of the blood vessels in the brain and even cause migraines. Ginger has been associated with alleviation of the feeling of nausea, even in case of pregnant women. The anti-inflammatory properties of ginger make it effective in alleviation of the pain associated with rheumatoid arthritis. Ginger helps to promote warmth in the upper respiratory tract and thus, is quite effective in treating cold and flu. Those suffering from cramps, caused by stomach gas, have found ginger to be quite effective. Ginger makes the platelets less sticky and is thus, pretty helpful in case of circulatory disorders. The cineole content in ginger has been found to be a mood enhancer and can help in relieving stress. Ginger is a natural and effective mouth freshener and also aids digestion. Ginger reduces inflammation and also helps lower cholesterol. Ginger is good for those suffering from gas and bloating.

This Olan recipe is from my Sister and we all enjoyed this in our household and i am sure you will too. All these dishes are very popular South Indian dish and i substituted white rice with brown rice to make it even more healthier.

Olan(White & Red Pumpkin in Coconut Milk Sauce)

Ingredients
White Pumpkin - 2 cups(Slice into thin squares an inch in dimension)
Orange Pumpkin - 1 1/2 cups
Green Chili Slit into half - 4 or increase it if you want it more spicy
Salt - 1 1/2 tsp or as per taste
Water - 1/4 cup
Coconut Milk - 1 cup
Cooked Black eyed bean - 1/4 cup
Coconut Oil - 2 tsp

Method

1) In a pan add white pumpkin, orange pumpkin, green chili, salt and water.
2) Cover and cook till pumpkin is evenly cooked.
3) Now add the cooked black eyed bean and coconut milk to the cooked pumpkin.
4) Simmer for 5 minutes add 2tsp of coconut oil and switch off.
5) This tastes great with both roti and rice.
6) Note there is no tempering or garnishing in this dish.

Lemon(Brown) Rice

Ingredients

Cooked Brown Rice - 2 Cups
Lemon Juice - (Juice of 1 lemon taste and increase it to two based on the sourness of the lemon and to your taste)
Salt - 1 tsp or to taste

For tempering

Oil - 1 Tbsp (Increase this if you want the rice to be greasy)
Mustard seeds - 1/4 tsp
Channa Dal(Split Black Chick Pea) - 2 tsp
Curry leaves - handful
Green or Dry red Chili  chopped - 2 (or increase it if you want more spicy)
Asafoetida powder - 1/8 tsp
Turmeric powder - 1 tsp
Grated ginger - 1/4 tsp
Roasted Peanuts - 1/4 cup

Method

1) Soak the channa dal in water for half and hour and drain the water completely and set it aside.
2) Soak brown rice in water for a minimum of 30 minutes.
3) Drain the water from the rice and measure 1 3/4th cup of water and add it to the rice and cook in a pressure cooker or in a pan till the rice is completely cooked.
4) Once the rice is cooked set it aside to cool completely.
5) Heat oil add the mustard seeds and once it stops spluttering add the asafoetida powder, channa dal, chilli, curry leaves, grated ginger and turmeric powder and saute for a minute till the chilli, curry leaves etc change the color slightly and switch off the stove.
6) Now add the salt, lemon juice to the tempering and add the cooked and cooled rice and mix till all the lemon juice and salt is evenly mixed.
7) Add the roasted peanuts to the rice and serve.

Ginger Rasam(Spiced Soup)

Ingredients

Ginger - 2 inch piece
Ripe Tomato - 1 small one
Green Chili - 1 or to taste
Grated Coconut - 1 tbsp
Salt - 1 tsp or to taste
Tamarind Paste - 1 tsp or if using raw tamarind soak gooseberry sized ball
Water - 3 cups
Cooked Thoor Dal - 1/4 cup(optional)
Asafoetida - very small piece or 1/4 tsp powder

Rasam powder - 1 tsp

Tempering

Oil or Ghee - 1 tsp
Mustard Seeds - 1/4 tsp
Curry leaves - 5 to 6 chopped

Method

1)  Extract the tamarind pulp and add 1 1/2 cups of water to it.
2) Add salt, asafoetida and rasam powder to the tamarind water and let this simmer.
3) Grind the tomato, green chili, ginger and coconut to a coarse paste and add this paste along with the rest of the water to the tamarind water and spices. Let this boil till the raw smell is gone.
4) Now add the cooked dal(this is optional) and simmer for 5 minutes and switch off.
5) Heat oil add mustard seeds, once they stop spluttering add the curry leaves and switch off the stove.
6) Add this to the rasam and serve it hot.


Event Participation

1) The Olan goes to WYF - Speciality Food hosted by EC.

2) The Lemon Rice goes to Think Spice-Turmeric hosted by Sudeshna an event started by Sunita.

3) This goes to Healing Foods-Health Nut Challenge 3 hosted by Yasmeen.

4) This goes to EFM-Variety Rice event hosted by Srilekha.

Read more »

Nutritious Mixed Bean And Pomegranate Salad/Sundal

Health & Nutrition Benefits of Pomegranates/Pomegranate Juice

• Being rich in antioxidants, pomegranate can keep LDL (bad cholesterol) from oxidizing and thus, prevents atherosclerosis.
• Pomegranate has been found to help keep blood platelets from clumping together and forming unnecessary clots.
• Regular consumption of pomegranate juice is said to be beneficial for those suffering from heart diseases.
• Researches have indicated that pomegranate compounds might prevent prostate cancer and even slowdown its growth.
• Pomegranate juice has also been associated with reducing the risk of breast cancer.
• Pomegranate juice is pretty good for those suffering from diarrhea, but it over-consumption can lead to constipation.
• Pomegranate is said to be good for reducing plaque in the arteries and raising levels of HDL (good cholesterol).
• It has been seen that pomegranate juice helps prevent heart attacks and even stroke.
• Studies have shown that maternal consumption of pomegranate juice might protect the neonatal brain from damage after injury.
• Pomegranate is believed to help prevent cartilage deterioration and thus, keep osteoarthritis at bay.
• Consumption of pomegranate might prevent and even slow down Alzheimer's disease.
• Pomegranate juice is associated with lowering of blood pressure as well as better oral health.

Preparation time: 15 mins..soak time overnight or 5 hours

Cooking time: 10 mins

Serves 2 (as side dish)

Ingredients:

3 C Mixed Beans (Red Kidney Beans + Blackeyed bean + black chickpea {kala chana}), soaked overnight, pressure cooked/boiled.

2 Tbsp Fresh Shredded, Coconut + 1 Tbsp for garnishing

2 tsp Canola Oil / Olive Oil

1/4 tsp Cumin Seeds

1/2 tsp Sesame seeds

2 Medium sized, green chilli chopped/slitted

Few curry leaves, optional

Few pinches of asafoetida

Freshly squeezed lemon juice, acc to taste

Salt & sugar to taste

Garnish:

1 C Fresh Pomogranate Seeds

1 Tbsp Fresh Chopped, Cilantro

Sprinkle chaat masala* before serving.

Method:

1.  Soak overnight all the beans & chickpea, and pressure cook untill completely boiled/cooked.

2.  In a pot/pan, heat oil add cumin & sesame seeds, asafoetida, green chilli, curry leaves, then add all the rest of the ingredients, now add all the seasonings & mix it well.

3.  Switch off the flame, transfer it in serving bowl & garnish it with fresh pomegranate seeds, cilantro, chaat masala & fresh grated coconut. Enjoy this guilt free snack any time of the day!!


Event Participation:
This also goes to MLLA-17 hosted by SRA  an event started by Susan.

This also goes to Cooking for Kids-Veggies & Fruit hosted by Lakshmi and started by Sharmi of Neivedyam.

This also goes to Food for 7 Stages of Life - Kids Special Event hosted by Radhika.

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

Read more »

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

Read more »

Mullu Thenkuzhal(Fried Chick Pea & Rice Flour Snack)

Know what you Eat – This is one more delicious snack made with Split Chick Pea Flour and Rice flour and deep fried. This one tastes awesome , so practice portion control. This is another snack i made for Deepavali.

Ingredients

Rice Flour – 2 Cups
Split Chick Pea Flour – 1 1/4 cup
Salt – 1 1/2 tsp
Asafoetida – pinch
Turmeric powder – 1/2 tsp
Melted Ghee – 6 Tbsp
Water
Oil to fry

Method

1) Combine rice flour, split chick pea flour, salt, asafoetida, turmeric powder and mix thoroughly without any lumps.
2) Now add the melted ghee and enough water to make a stiff dough.
3) Heat oil in a wide mouthed pan keeping it in medium to low heat.
4) Make balls out of the dough and place them in the thenkuzhal maker(achu) and press it in hot oil, turn it once one side is cooked thoroughly. Now let the other side get cooked. One it is well cooked remove it from hot oil and place it a paper towel to drain out excess oil.
5) Once the excess oil is drained out, transfer to an airtight container and close it only when the content is cooled and is in room temperature.

Notes – You can also a vegan version of this by replacing warm oil instead of ghee. You can press more than one thenkuzhal depending on the size of the pan.

Event Participation:


Diwali Dhamaka 09 going on in Purva's Daawat

Read more »

Banana-Oat Bar

I had few ripe bananas at home and my first thought was to make banana nut muffins. But i am trying to cut down on wheat consumption and the next option was to make granola bars. But i just had half cup of extra thick Oats and i didn’t feel like driving a mile to buy them. Well i love to experiment with food and that made to come up with this recipe and it did taste good, to top it all was “Kid Approved”.

Know what you Eat – A single serving of whole oats rich in soluble fiber can reduce hypertension, or high blood pressure, and so reduce the need for anti-hypertensive medication.  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, plus compounds that protect us against unfriendly microorganisms.

Ingredients

Oat flour – 1 1/4 cup
Extra thick Oats – 1/2 cup
Grated Carrot – 1/4 cup
Grated Coconut – 1/4 cup
Agave Nectar – 1/4 cup
Sunflower or Canola oil – 1/4 cup
Milk – 1/4 cup
Extra ripe bananas – 3
Alum free Baking Soda – 1/2 tsp
Chia or Flax Powder – 1 tbsp
Salt – 1/4 tsp
Cinnamon powder – 1/4 tsp
Sliced Almonds – 1/4 cup

Method

1) Mash the ripe banana into puree.
2) Mix Oat flour, Oats, grated carrots, coconut, baking soda, chia powder, salt, cinnamon powder and combine thoroughly.
3) Add Agave Nectar, Canola Oil, Milk and banana puree  to the oats mixture and mix without any lumps.
4) Preheat oven to 350 degrees.
5) Line the baking pan with parchment paper or grease and transfer the batter to the baking pan.
6) Spread the sliced almonds on the top and bake till a tester inserted in center comes out clean. Enjoy these guilt free snacks.

Event Participation

1. This goes to Madhuram's Whole Grain Baking Event- Oats for October 09.

2. This also goes to Guilt Free Snacks, event hosted by Yasmeen.

Read more »