Dates Figs & Nuts Roll | Vegan | Diabetic Friendly

Know What You Eat: Diabetic friendly, dried figs and dates can be used in a variety of dishes. Think of the mouth-watering desserts or drinks that can be made from dates and dried figs. Sorry for increasing your appetite, I myself couldn’t resist the thought.Apart from being rich in natural fibers, dates also comprise of a lot of other nutrients, like oil, calcium, sulfur, iron, potassium, phosphorous, manganese, copper, magnesium, etc. In fact, it is said that one date is a minimum of a balanced and healthy diet Split chickpea a high protein content along with different nuts and flavorful coconut together makes this recipes naturally healthy, protein & fiber rich. Not to forget dates are good source of Iron too..Grab these flavorful lowfat, high protein, sugarfree vegan guilt free snack and feel fuller and faster.Sending it to Healthy Lunch Box Ideas Guest hosted by Arthi & started by Kalyani..

Recipe: Date Fig & Nuts Roll | Diabetic Friendly | Vegan 

Preparation time: 15 mins Cook time: 7 mins

Ingredients
2 C Dates, pitted
1/2 C Dry Figs,chopped
1/4 C Split Chickpea, roasted
1/4 C Mix Nuts (Almonds, Walnuts, Pistachios, Cashew)
1/4 C Desiccated Coconut
1 tsp Fresh Cardamom pwd
1 tsp Ghee (optional) (not for vegan version)

Directions

1.Microwave  diced figs, dates in a safe bowl, until  its done to soften figs so it works well in your food processor and also helps binding.
2. Coarsely ground roasted split-chickpea, and all the nuts, and keep it aside.

3. Churn dates & figs in the food processor first, as soon as it starts to form a lump, transfer it into a bowl. Now add cardamom powder, desiccated coconut,chickpea and nuts coarsely grounded powder .

4. Fold in everything like you make a dough and try to make a roll on your counter top,or using 2 ziplock bags, OR (non vegan version ) you can add 1 tsp of Ghee on your palm and rub it nice to make this roll..
3. Once the roll is made, put it in refrigerator for 15-20 mins, bring it out and then cut it into 1/4th inch or desired thickness. Enjoyy!!

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Quinoa Payasam | Vegan | High Protein | Dessert

Know What You Eat: Looking for Healthy Nutritious Vegan version of Payasam/Kheer. Check this out. It has twice the protein of regular cereal grains, contains less carbohydrates, more healthy fats, fiber, phosphorus, calcium and is high in iron. A complete Gluten Free Vegetarian Grain. Lets discuss about the recipe, I saw this first at Shanavi's blog Kitchen Secrets and wanted to try ever since, though some changes were made like I used cracked wheat instead of Sabudana (Tapioca) added almonds and coconut milk according to our diet and it just turned out very well.

Quinoa Payasam Recipe : Adapted With Changes From Kitchen Secrets Ingredients  1/4 C Quinoa  1/3 C Split Chickpea (Channa dal) 1/4 C Cracked/Broken Wheat 1 to 1 1/2 C Jaggery  (acc to taste) 2 C Light Coconut Milk (Almond milk is good too) Cardamom powder A  pinch Nutmeg Powder  A pinch For garnish   1 tbsp Roasted Cashews, broken 2 Tbsp Roasted Almonds,coarsely powdered 2 Tbsp  Chironji seeds (Botanical name = Buchanania latifolia Roxb) 1 Tbs Raisins   Method  Wash Quinoa as per the instructions  mentioned in the back of the cover. Soak Quinoa for 15 minutes separately. Soak the channa dal and cracked wheat for 15 minutes as well.  Pressure cook the channa dal along with cracked wheat for 2 whistles. ( U may do this as a stove top process as well . But that's very time consuming. ) Cook quinoa with enough water until they fall flat. Will definitely take 10 to 12 minutes to cook. Once its cooked, with no water left, transfer the cooked dal + cracked wheat mixture to the cooked quinoa . Combine well. Add in coconut milk,  jaggery, cardamom & nutmeg powder  and mix well. Cover the pan 3/4 th so that the jaggery melts and incorporates with the payasam. Bring the payasam to a boil and simmer for 2 minutes and switch off. Dry Roasted nuts / raisins separately to a golden brown color. Add  nuts mixture to the payasam and serve warm..

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Going Vegan??..The Bill Clinton Diet

Former President Bill Clinton won rave reviews for losing 24 pounds in time for his daughter Chelsea's recent wedding, and he credited it to his new vegetarian diet. He told Wolf Blitzer in an interview that although he does eat fish (rarely), he otherwise eats a vegan diet and feels great.

Clinton's high praise for veganism was all over the news and tabloid shows, and his remarks seemed to lend a little prestige to the idea of losing weight by eating as the vegans do.

Not merely a diet

Of course, many vegans have deep spiritual reasons for eating as they do, and I certainly don't wish to recommend it solely as a dieting aid. Nor would I ever relegate veganism to the status of a fad diet.

Adults in the U.S. follow many forms of vegetarian diets, but according to a 2009 Harris poll, only 1 percent consider themselves vegan (1 more percentage point of these adults follow a vegan diet in every way except for consuming honey). According to the Vegan Society, veganism is a way of living that seeks to eliminate, as much as is possible and practicable, all forms of exploitation of, and cruelty to, animals for food, clothing, and any other purpose. Vegans exclude flesh, fish, fowl, dairy products (including animal milk, butter, cheese, and yogurt), eggs, honey, and animal gelatin, as well as anything else of animal origin.

Why people become vegans

Reasons for choosing to follow a vegan diet may include the diet's health and ecological benefits, one's religious and spiritual beliefs, a non-violent worldview, the desire to avoid hormones and contaminants, and a deep love for animals.

Health benefits of the vegan diet

• Lower levels of saturated (a.k.a. "artery-clogging") fat and cholesterol than in other vegetarian diets. Lacto-ovo vegetarians, for example, might consume cheese and other dairy products, as well as egg yolks, all of which are high in saturated fat and cholesterol.
• More fiber
• Reduced risk of obesity and high blood pressure
• Lower levels of total cholesterol and LDL ("bad") cholesterol
• Higher intakes of fruits and vegetables, usually
• Lower levels of environmental contaminants (as measured by studies of vegetarians' breast milk)
  

Nutrients to pay extra attention to

Some key nutrients, however, are missing in the vegan diet or in short supply, so that vegans must always make sure they are getting enough of the following:

• Vitamin B12. This vitamin is found exclusively in animal products, and so the B12 supplements derived from vegetarian sources are not of comparable potency and might even mask a deficiency. Vitamin-B12-fortified yeast can be a good B12 supplement for vegans, but experts recommend that you purchase only yeast products bearing the label of a respected vendor, since some yeast is kept in bulk bins and can actually provide little B12 if the quality is not verified. Otherwise, soy and certain breakfast cereals might be fortified with B12.
• Iron. Since many vegetarian sources of iron are not readily absorbed, vegans might also need iron supplements or iron-fortified vegan products.
• Vitamin D. Only a few foods are good sources of vitamin D--fatty fish and dairy products, mainly--so supplements are often recommended. Vitamin D2 supplements or D2-fortified soy milk is typically recommended. Vitamin D3 is not recommended by the Vegan Society since it’s not a vegetable source. Vitamin D2 is also created in our skin during sun exposure, but talk with your doctor about whether that's a good option for you and, if it is, how to do it safely.
• Calcium. Found chiefly in dairy products. Certain vegetarian sources of calcium, such as spinach and kale, can contain natural binders that make it difficult for the body to absorb the calcium.
• Protein. It's important to choose proper sources of vegetable protein in adequate amounts. Some examples: 1/2 cup beans; 1/2 cup tofu; 8 oz. soy milk; 1/2 cup edamame; and veggie burgers (protein varies here). Around 60 grams of protein per day should be sufficient for many people, although I recommend consulting with a Registered Dietitian to ensure you’re meeting your individual nutritional needs.

Not everyone can adopt the vegan diet, but more and more people (even Bill Clinton!) seem to be including more vegetarian meals in their diets, or getting interested in becoming "flexitarians." 

What are your thoughts on vegan diets, readers? If you are vegan, please share your thoughts and perhaps your reasons for following that path.

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Mix Vegetable Tomato Soup

Know What You Eat: Many of them brag they have over 2 servings of your fruits and vegetables in just one serving. True, they may have used two or more servings of vegetables to make this drink, but how much actually makes it in?

Here is the ingredients list on the back of V8 100% vegetable juice

Ingredients: Tomato juice from Concentrate (Water, Tomato Concentrate), Reconstituted Vegetable Juice Blend (Water and Concentrated Juices of Carrots, Celery, Beets, Parsley, Lettuce, Watercress, Spinach), Salt, Vitamin C (Ascorbic Acid), Flavoring, Citric Acid.

Minus the salt and artificial flavors not bad right? Maybe, but keep in mind that during the processing of this juice they have to pasteurize it, killing off a whole bunch of the potential vitamins and nutrients from those vegetables.

The one thing these liquid veggies are missing that makes real vegetables so much better is fiber. They have to take it all out, otherwise you'd be sucking back veggie sludge (yum!). The fiber is key to healthy eating:

 1) because many of the nutrients we get from vegetables are embedded into it

 2) because it's what helps us feel full

 3) It helps keep blood sugars and cholesterol lower

Vegetables are great because they are loaded with fiber which fills us up without filling us out. How filling is a glass of garden cocktail versus a huge salad? 

And let's not forget the 480mg of salt per serving as well (some cocktails will have as much as 650mg depending on the brand!)

Salt in the plain veggies? Not so much.

See my point? So if you think you can drink your vegetables please take the palm of your hand and forcefully strike yourself in the forehead...it'll do you as much good as the juice.

Lets talk recipe here now, Mix Vegetable Tomato Soup can be made in several different ways and is liked by everyone. What I have in here, lets make a note..

Ingredients:
7-8 Ripe Tomatoes
1/2 C Shredded Cabbage
1/2 C Shredded Beet Root
1 Tbsp Finely chopped Scallions (Green onion)
1/2 C Shredded Carrot
1 Tbsp Chopped Cilantro
Water As needed
Salt to taste
1/4 tsp Black Pepper powder
Few Whole wheat croutons

Method:

1. Pressure Cook raw tomatoes, peel skin and blend in a blender, I sometimes add carrot and spinach along with tomatoes, pressure cook and blend them together.
2. Pass it through a strainer to remove excess pulp (if you like that way).
3. Add  1 cup of filtered water to this pulp, and bring it to boil.
4. Now add salt, black pepper powder.
5. Add half of all the shredded vegetables and cook for another 3 -4 mins.
6. While serving add the rest of these veggies in separate bowls and pour hot tomato soup on it wish some croutons...Enjoy!!! 

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Veganism ? For You OR Not For You

Veganism is catching like WILDFIRE in an entire nation (Israel), right now, as I post this. This is not something that should be overlooked.

Why is it catching on? Because of a speech by Gary Yourofsky that is being shared all over Israel.  This speech outlines the truth about how humans are treating animals. In case you haven't seen this speech, here it is.  It is a must watch for every vegan.  And maybe, for everyone else too.


Gary Yourofsky is an animal rights activist.  He, like many vegans, wasn't always vegan.  He found himself staring into the eyes of an elephant at a circus in his mid-twenties.  The elephant's eyes, mannerisms and misery spoke to Gary and asked him questions he had no answers for.  Questions like, "Why am I being treated this way?"  That is when his epiphany took place and his mission in life was born.  Gary set out to make a difference.  You can read his whole story on his website at Adaptt.org.  "As of May 3, 2012, Gary Yourofsky has given 2,378 lectures to more than 60,000 students at 177 institutions nationwide."

Awesome.  So what?
Ok, so a lot of activists have lectured... maybe not 2,378 times! But, what really makes Gary unique?  Results. He has mastered his speech in a way that has profound effectiveness.  Whether he thinks of it in these terms or not, I can tell you from watching his speech that he has mastered the art of psychology.

Gary speaks to his audience, not above them, not below them and not around them. TO them. This builds trust and sets the stage for truth to be heard.  He knows who he is speaking to.  He knows where their minds are.  He knows what questions they have and he answers them before they're asked.  When speaking to others, understanding the mindset of the listener is the only way to get through to them.  Seem obvious?  In my opinion, it is often forgotten.  And, it's not as easy as it seems. It takes a lot of effort and must remain a central focus.  I know, I forget myself every single day.  That is why I say, when it comes to speaking/lecturing, Gary is a psychological expert.  Many years after going vegan, he still talks to his audience in a way that shows he remembers exactly what it was like NOT being vegan.

Gary's most famous speech, the video above, is a recording of his lecture in 2010 at Georgia Tech.  It has been viewed over a million times and is called, "The Best Speech You'll Ever Hear".  The title alone draws attention.  And for Gary, so far, it is his masterpiece.  On a personal note, this speech is what inspired me to not only go vegan, but to make veganism my life's purpose.  I was sold 15 minutes into watching it... (and crying like a baby).

So what else makes the speech so great?  Well, for one, Gary includes just about every reason a person should go vegan.  He doesn't just focus on one area.  He includes compassion, evolution, environmental destruction, science, common sense, health, history, world hunger and a lot more.  He even teaches his audience what they can eat.  This all inclusive approach takes advantage of one thing veganism really has going for it:  There are a TON of reasons to go vegan, not just one or two.  The combination of them all is a very powerful tool.

The Revolution in Israel
I will say, Gary's style of speaking may not be for everyone.  He is bold, he is animated, he makes his points with authority, and he even cusses here and there.  I wouldn't call it a conservative speech, and it might not go over so well at church.  But, whether or not you like his style, if you are a vegan, there is a much bigger story here.  Gary's speech is causing a revolution right now in Israel.  The entire country has caught on fire and started going vegan.  If you watch the news video (subtitled in English) below, you will get the rest of this story.  And that is what this blog is about.  Gary's speech is getting results.

As vegans, we have to ask WHY?

Why is this working SO WELL in Israel? This is what every vegan dreams of.
HOW can we get this to happen globally?
If we can answer #1, then maybe we can answer #2.  If we answer #2, our mission of spreading veganism will be on the way to true success. This is worth thinking about, analyzing, discussing. This is a sign that the revolution we all dream of everyday is actually a realistic dream. What would it be like if this happened on a global scale? What if the USA was next, Canada, or China? How do we spark this kind of momentum? What is it about Gary's speech that is working so well, especially in Israel?

It makes watching his speech all the worth while, even if you have been vegan for your whole life.  I think the answer lies in the ability of the speaker to relate to listeners, and they to the speaker.  What do you think?

Watch this video and decide..NOW!!

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Strawberry Coconut Panna Cotta With Pineapple & Cherry | Vegan

Good To Know: I made this dessert on an occasion when my cousin was visiting, he's totally turned Vegan since a year now..also had an array of elaborate recipes to be cooked that evening so I promised myself the dessert menu would only consist of simple dessert.  If they could be made ahead, even better! So I landed on this recipe which demands light coconut milk, vegan strawberry flavored based | Japanese gelatin (read for vegetable sourced), LOW SUGAR, LOW FAT.. NO HEAVY CREAM.. INDULGE WITHOUT GUILT AND IT IS SIMPLY SILK LIKE, TASTES AWESOME.

Recipe: Strawberry Coconut Panna Cotta | Vegan

Ingredients

• 13.5oz OR 400ml Light Coconut Milk
• 2 Tbsp Sugar (optional)
  90g  packet Vegan Vegetarian Based Strawberry Flavored Jello
• Few Fresh Pineapple Slices
• Few Fresh Cherries

Note: 

• Jello already have sugar in its contents along with these crystals so add sugar accordingly, probably just for coconut milk.

Directions

• Follow the directions on packet of Jello, instead of adding water originally to prepare jello, I added coconut milk instead, boil it and add the contents of jello in this milk along with sugar, stir it well until sugar and jelly crystals are dissolved. 
• Remove from heat and pour warm panna cotta mixture into your favorite | medium sized bowls.
• Let it cool at room temperature, then transfer it into refrigerator..and chill for at least 3 hours. 
• Garnish it with pineapple slice and a cherry shown in the picture.
• Enjoyyyy!!!!!!!! 

Also find this @ Erin's Ekat's Kitchen

 Kalyani Sizzling Tastebuds

Raks Kitchen 

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High Fiber Vegan - Healthy Cream Of Corn

Know What You Eat: What food is more synonymous with summer than freshly picked corn on the cob? Corn fiber is one of the keys to its well-documented digestive benefits as it supports the growth of friendly bacteria in our large intestine and can also be transformed by these bacteria into short chain fatty acids, hence reducing the risk of colon cancer.This is a great summer recipe..whether you use fresh or frozen, you can make this great-tasting creamed corn in just minutes! Keep reading to GET THE RECIPE.....

Healthy Cream Of Corn

C= Cup, TBS= tablespoon, tsp=teaspoon

Preparation and Cooking time 10 mins

Serves 2

Ingredients: 

• 1 C low-fat milk/coconut milk (Vegan Version)
• 1 + 1 cups organic corn kernels (fresh or frozen)
• 1 TBS honey
• Sea salt and pepper to taste
• 1/4" Ginger,grated
• 1 Flake Garlic, minced
• Garnish: finely chopped cilantro/parsley or sunflower seeds

Method:

1. Combine 1 cup of milk/coconut milk, 1 cup of corn, and 1 TBS honey in blender. Add sea salt and pepper to taste. Blend on medium speed for 1 minute.
2. In a mixing bowl, combine remaining cup of corn kernels with the corn purée.
3. Transfer to a soup pot and heat on stove on medium for 5-7 minutes.
4. Garnish with finely chopped cilantro/parsley or toasted sunflower seeds.

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SugarFree Vegan Figs Chickpea & Coconut Balls/Ladoo

Know What You EAt: Diabetic friendly, dried figs can be used in a variety of dishes. Think of the mouth-watering desserts or drinks that can be made of dried figs. Sorry for increasing your appetite, I myself couldn’t resist the thought.Figs are a good source of potassium, a mineral that helps to control blood pressure and fiber that have a positive effect on weight management. Split chickpea a high protein content along with flavor rich coconut together makes this recipes naturally healthy, protein & fiber rich. Not to forget figs are good source of Iron too..Grab these flavorful lowfat, high protein, sugarfree vegan guilt free snack and feel fuller and faster.

Ingredients:
1 C Dry Figs,chopped
1 C Split Chickpea, roasted
1 Tbsp Honey/Xylitol (optional)
1/4 C Lowfat milk/water (eliminate milk for vegan version)
1/2 C Desicated Coconut
1 tsp Cardamom pwd

Directions:
1. In a saucepan on a medium heat, add diced figs and milk/water and put it on simmer. Its done to soften figs so it works well in your food processor and also helps binding.
2. Powder roasted split-chickpea, add cardamom pwd, honey, figs and churn everything well your food processor.
3. Transfer it into a bowl and make small balls. Roll each  ball in desicated coconut. You can also add coconut in mixture above and roll everything into a ball like I did to save some time.

   

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Fiber-packed Papaya & Carrot Milkshake

Know What You Eat: Papaya has high nutritional benefits.Its a very good source of fiber and so helps relieves constipation and protects against colon cancer. Its rich in Anti-oxidants, the B vitamins, folate and pantothenic acid; and the minerals, potassium and magnesium. In addition, papaya contains the digestive enzyme, papain, which is used like bromelain, a similar enzyme found in pineapple, to treat sports injuries, other causes of trauma, and allergies. Vitamin C and vitamin A, which is made in the body from the beta-carotene in papaya, are both needed for the proper function of a healthy immune system. Papaya may therefore be a healthy fruit choice for preventing such illnesses as recurrent ear infections, colds and flu. Similarly Carrots, boiled carrots are easy to digest than raw, full of beta carotene, Vit-B1, Vit-B2, Vit-B6.It improves vision,nourishes skin, and prevent heart disease. Enjoy a fuller breakfast milkshake in a jiffy. Though its thick and creamy, consistency can be altered as you like cutting down on  carrots and papaya or adding more milk+water to it........Coming to the recipe, here's how its made.

Ingredients:

1 C diced, boiled Carrots

1 C peeled, diced, Papaya

2 Tbsp Honey/Raw Honey/Maple Syrup for vegan version

3 C Cold Skimmed Milk/Almond Milk for vegan version

Few Ice chunks

1/4 tsp Cardamom (elaichi)powder

Directions:

1. Add all the ingredients in the blender along with some crushed ice. Blend it well, pour it in glass and Enjoy.

2. Leftover??? Pour the rest of the milkshake in ice pop maker and toss it into the freezer. Enjoy THE healthy, guilt free ice-milk pops whenever desired.

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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.

 Banana & Beet Milk

Preparation Time – 5 Minutes
Cooking Time – 15 Minutes
Serves – 2

Ingredients

Beet - 1 Small sized
Banana - 1 Big
Raw milk - 12 oz(1 1/2 cups)
Raw Honey - 1 Tbsp  or to taste
Vanilla Extract - 2 drops
Ice cubes - few optional

 Method

1) Pressure cook the beet for 3 whistles and keep it aside.
2) Once the beet is cooled, peel it and chop it into small pieces.
3) In a blender add the beet pieces and little bit of milk and make a fine puree out of the beets.
4) To this beet puree, add banana slices and blend well.
5) To this add the milk, raw honey, vanilla extract, ice cubes and blend together and serve.

Event Participation

1) This  goes to Kids Delight Wholesome breakfast hosted by Srivalli.

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Almond Cashew Brittle(Vegan)

Know what you Eat – Deepavali the festival of light is synonymous to sweets and celebration. But not all sweets are sinful this brittle made with toasted Almonds and cashews and made with Jaggery(Panela) not only tastes great, easy to make and very easy on your waist line.
Almonds which is high in monounsaturated fats, that is good for the body and is associated with reduced risk of heart disease. In addition to healthy fats and vitamin E, Magnesium and Potassium. Not only do cashews have a lower fat content than most other nuts, approximately 75% of their fat is unsaturated fatty acids, plus about 75% of this unsaturated fatty acid content is oleic acid, the same heart-healthy monounsaturated fat found in olive oil.  This nut is also rich in magnesium. Magnesium plays a very important role in controlling blood pressure and heart health. Jaggery (Panela) is a "natural" sweetener made by the concentration of sugarcane juice WITHOUT the use of any chemicals / synthetic additives or preservatives. It contains an enormous wealth of minerals / protein / vitamins and iron.

Ingredients

Almonds – 2 cups
Cashew – 1 cup
Jaggery(Panela) – 1 1/2 cup
Cardamom powder – pinch
Ghee or Coconut oil for greasing the tray
Water just enough to cover the surface of the jaggery

Method

1) In a toaster oven toast the almonds for 5-8 minutes stirring in between till they are crisp. Pay attention or they will brown or black quickly.
2) Toast the Cashews for 3-5 minutes stirring in between.
3) Once the Almond is cool enough to handle, chop them into small pieces and mix them with the cashew and keep it aside.
4) Now heat a pan add the jaggery and just enough water to cover it. Once the jaggery is completely dissolved, start stirring and heat it till the jaggery becomes thick and if you pour the dissolved jaggery with your spoon you will see threads coming out of it.
4) At this point switch of the stove and add the cardamom powder, the mixed nuts and  stir fast so that the nuts are evenly coated with the jaggery.
5) Immediately transfer the contents to a big greased tray and using a spatula even the surface out. Keep it aside for 5 minutes, once it is slightly cool, cut them into pieces and enjoy. Enjoy these guilt free snacks.



Event Participation:


Diwali Dhamaka 09 going on in Purva's Daawat
Sweet- Series in Mom's recipes hosted by Sireesha

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Protein Packed Vegan Kidney Bean, Brown Rice and Oats Patties

Know What you Eat: Kidney beans are a very good source of protein, cholesterol-lowering fiber, very good source of folate, manganese,  thiamin (vitamin B1), phosphorus, iron, copper, magnesium, potassium and vitamin K. In addition to lowering cholesterol, kidney 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.  Kidney beans are an excellent source of the trace mineral, molybdenum, an integral component of the enzyme sulfite oxidase, which is responsible for detoxifying sulfites. Just one cup of cooked kidney beans supplies 177.0% of the daily value for molybdenum.

Brown Rice: Brown rice is good source of complex carbohydrate. It provides 15 essential nutrients, including B-vitamins, niacin and potassium. Brown rice is a very good source of selenium, which is essential for thyroid hormone metabolism and immune function.

Oats: A daily serving of whole oats rich in soluble fibre can reduce hypertension, or high blood pressure, and so reduce the need for anti-hypertensive medication. Nearly 1 in 3 American adults has high blood pressure. It usually has no symptoms, but can cause serious problems with the heart and blood vessels, leading to other complications.

Preparation time: 10 mins
Cooking time: 20 mins
Makes 8 med.sized patties


Ingredients:


4 C Rajma, boiled & mashed (Red Kidney Beans)
1 C Brown Rice, Cooked
1 C Beet root, boiled & shredded
1 C Quick cooking Oats + 1Tbsp to coat
1 C Mixed vegetables, chopped or shredded ( carrot, cabbage, onion)
1 tsp Green Chilli, finely chopped
2 Tbsp Coriander, finely chopped
1/2 tsp Fresh Ginger, finely chopped
1 tsp Garam Masala (mix. of cinnamon,blackpepper,cumin,cloves,dry mango powder etc)
Salt to taste, use bread crumbs if needed.

Method:


1.. In a bowl mix all the above ingredients, mash coarsely, and make 8-10 equall size balls, pressing them slightly to make the shape of a patty/disc shape.
2.. In a dish spread some quick cooking oats to coat the outerside of each patty.
3.. Now in a iron/non-stick skillet, spray cooking oil, and  cook untill light golden brown adding a teaspoon of oil if needed on both the sides of this patty.
OR
4.. Pre-heat oven to 350F& transfer the patties to a parchment-lined baking sheet and bake until golden brown, about 10 minute on each side and then broil for 5 minutes till the patty is well baked.Enjoy these delicious & healthy patties with your favourite bread & salad. Have it for breakfast, lunch or as a guilt free snack too.


Note: Remember you are adding all the ingredients which are already cooked..so do not over cook in the oven, or it will start to fall apart.


Event Participation:


JFI-Rajma hosted by Divya an event started by Indira.
Kids Delight hosted by Srivalli.
Madhuram's Whole Grain Baking Event- Oats for October 09
Srilekha's "EFM-Oats Series" event.

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Modakam & Panchakhadya for ICC-August

Know what you Eat - A modak is a vegan sweet dumpling popular in Central and South India. The sweet filling is made of fresh coconut and jaggery while the shell is of rice floor. The dumpling can be fried or steamed. Modak has a special importance in the worship of the Hindu elephant god, Ganesh as it is believed to be his favorite food.

This posting is for ICC Festival Special August Challenge . This modak recipe from Mints is almost similar to what we make, the only difference being the addition of poppy seeds instead of Bengal gram and Black Sesame seeds. It just turned out great.

Ingredients

Freshly grated Coconut -2 cups

Jaggery grated - 1 cup

Poppy seeds - 1 tbsp

Cardamom powder - 1 tsp

Water - 1 tbsp

For the outer cover

Rice flour - 1 cup

Water - 1 1/4 cup

Salt - pinch

Oil - 1 tbsp

Method

1) Take a pan that has tight fitting lid. Start boiling water in that pan, add salt and oil.

2) When water starts boiling, lower the heat and slowely add rice flour little by little, mixing vigourously with a heavy spoon.

3) Now close the lid and take the pot off the heat. Let the covered pot cool down for 15 minutes or so. Then with wet hands, mix the dough properly. It will warm so be careful and use cold water to keep your hands from burning but do not use too much water.

4) When the dough cools down let us prepare the filling, roastt poppy seeds in a small skillet and let it cool down. Grind it coarsely and keep it aside.

5) In a heavy bottom pan mix all the ingredients for stuffing except poppy seed powder and let it sit for 15 min. Now start heating the mixture over medium heat. In about 10-12 minutes, the mixture starts boiling and stuffing will turn yellowish brown and will be sticky.

6) Take the pan off the heat, add poppy seeds powder and mix well. Set it aside to cool down.

7) Make about 20 balls of the dough and 20 parts of the stuffing. Start making small circles with the dough ball on a oiled paper/aluminum foil. Keep one part of stuffing in the middle of the puri and gather the dough gently to make shape like modak. You will have to handle the dough very gently. Follow the step to make remaining modaks.

8) Now dip each modak in cold water and put it in the oiled steamer. Put the steamer on boiling water and cover it. Let the modaks steam for 20 minutes on medium to high heat. Take the steamer off the vessel and let it sit for 5 minutes before removing modak from steamer.

Panchakhadya

Ingredients

Grated dry coconut - 1 cup

Powdered Sugar - 4-5 tbsp(I used raw brown sugar)
Poppy Sedds - 2 tbsp
Dried dates - 4-5 dried dates

Cardamom powder - 1/2 tsp
Coarsely powdered mixed nuts (almonds,cashews, pistachios) - 4-5 tbsp
Pinch of nutmeg powder

Method

1. Dry roast grated coconut on a very light heat and set aside
2. Dry roast poppy seeds and grind them coarsely after cooling them for 5 minutes
3. Take the seeds off the dried dates and grind them coarsely as well.
4. Mix all these ingredients and nuts powder, cardamom, nutmeg, powdered sugar together and offer to Ganesha as prasad.

The other dishes i made for this Occassion is already posted and available here.

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Whole Wheat Sweet Appam

Know what you Eat - Whole Wheat is rich in dietary fiber. High fiber foods reduces cholestrol in the digestive system that would otherwise end in the blood stream. Coconut is fruit rich in protein and helps to keep your soft wrinkle free. Panela(jaggery) is a nutritious form of sugar and rich in iron.

Cooking Time - 15 minsPreparation
Time -10 mins
Serves - Makes around 10

Ingredients

Whole wheat flour - 1 Cup
Jaggery powder - 1/2 cup or to taste
Cardamom powder - 1/2 tsp
Rice Flour - 2 Tbsp (I used brown rice flour)
Coconut(Small Chopped pieces not grated) - 2 heaped table spoons
Salt - 1/4 tsp
Water
Coconut Oil - 4 tsps

Method

1) Add little bit of water to the jaggery and heat it till all the jaggery dissolves. Switch off and let this cool for few minutes.
2) Add cardamom powder, salt and the coconut pieces to the dissolved jaggery.
3) Now combine the flours and add the jaggery mixture to this and add enough water to make pancake batter consistency.
4) Heat the appam pan and add drops of oil in each of them and then pour the batter. Cover it and let it cook till one side is completely cooked.
5) Now turn it and leave till the other side is cooked.
6) Enjoy these guilt free snacks.

Event Participation
1) This dish goes to the Janmashtami & Ganesh Chaturthi event hosted by Purva.
2) This dish goes to Cooking for Kids, evening snacks hosted by Divya started by Sharmi.
3) This dish also goes to Food for Seven stages of Life Stage 1 hosted by Radhika and co-hosted by Sudeshna.
4) This dish goes to Sweet & Savouries Event hosted by Sara's Corner.

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Sweet Sesame Seed Balls, Vegan Cracked Wheat Pudding and Urad Gram Filled Rice Dumplings

Ellu Urundai (Sweet Sesame Seed Balls)

Know what you Eat - Sesame seeds are a very good source of copper and a good source of magnesium and calcium. Magnesium Supports Vascular and Respiratory Health. Calcium Helps Prevent Colon Cancer, Osteoporosis, Migraine and PMS. Panela(Jaggery) is a pure, wholesome, traditional, unrefined, whole sugar. It contains the natural goodness of minerals and vitamins inherently present in sugarcane juice & this crowns it as one of the most wholesome and healthy sugars in the world. It is rich in iron.

It is summer here and is vacation time for kids, so it is even more hectic that regular school days. There are some many recipes to post, but you know with kids around you all the time, there is absolutely no time for one's own things. I made this for Ganesh Chathurthi and i am posting these in precedence to my Janmashtami recipes.

Preparation Time - 20 mins
Cooking Time - 15 mins
Serves - Makes around 18 balls

Ingredients

Sesame Seeds - 3/4 Cup
Chopped Coconut Pieces - 1 Tbsp
Panela(Powdered Jaggery) - 1/4 Cup
Cardamom powder - 1/2 tsp
Water

Method

1) Wash, rinse and soak sesame seeds for an hour.

2) Drain the water and once the water is completely drained leave them in a paper towel for it to dry.

3) Heat a pan and once it is hot, (now let the heat be on medium to low heat) transfer 1/3 rd of the dry seeds and keep stirring them till they pop nicely (Depending on the size of the pan you can add more or less seeds for popping.

4) Once the seeds are nicely popped remove them from heat and spread them in a plate.

5) Now in a pan add the jaggery and add little bit of water just to cover the jaggery and heat it.

6) 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.

7) At this point switch of the stove and add the cardamom powder, popped sesame seeds and Coconut pieces and stir fast so that sesame seeds are evenly coated with the jaggery.

8) Set it aside for 5 minutes, now take small amounts of this mixture and make them into a ball and enjoy these calcium rich guilt free snack.





Godhumai Pradaman (Vegan Cracked Wheat Pudding)

Know what you Eat - Wheat is good source of dietary fiber, Protein, Iron, B vitamins, Thiamin, Niacin, Magnesium, Phosphorus, Zinc. Panela(Jaggery) is a pure, wholesome, traditional, unrefined, whole sugar. It contains the natural goodness of minerals and vitamins inherently present in sugarcane juice & this crowns it as one of the most wholesome and healthy sugars in the world. It is rich in iron.

Preparation Time - None
Cooking Time - 30 mins
Serves - 4

Ingredients

Cracked Wheat - 1/2 Cup
Powdered Jaggery(Panela) - 3/4 Cup or you want it sweeter increase this
Coconut Milk - 15 oz
Cardamom Powder - 1/2 tsp
Toasted Cashews - 2 tsp
Ghee(Clarified butter) - 1/2 tsp(optional)
Water

Method

1) Heat a pan and add 1/2 tsp of ghee and once melted add the cracked wheat. If you are looking for a vegan version, avoid this ghee and go for dry roasting the cracked wheat.

2) Once wheat is well roasted and not overly browned add water and simmer it till it is cooked.

3) Now add the Coconut milk and let it simmer for 10 minutes(I used Canned coconut milk but if you are using fresh coconut milk you have to reserve the first thick milk and add the third and second milk in stages and finally add the reserved milk and cook) .

4) Add the powdered jaggery and simmer for 5 minutes till the jaggery is completely dissolved.
(Sometime jaggery may contain dirt, in that case dissolve the jaggery using little bit of water and once completely dissolved filter it and use the dissolved liquid).

5) Switch of add cardamom powder and toasted cashews.

6) You can also add toasted dry coconut pieces and chopped jack fruit pieces.




Ulundu Kozhukkatai(Urad Gram Filled Rice Dumplings)

Know what you Eat - Urad Dal(a type of lentil) is a very good source of dietary fiber and protein.

Ingredients

Raw rice flour-1 cup
Water-1 1/4 cups
Salt-1 tsp or more according to your taste
Oil - 2 tsp

For filling

Whole White Urad -3/4 cup
Coconut - 1/4 Cup
Red chilli - 2 or more according to your taste
Salt-1 tsp as required

Method

1) Soak the urad dal for 30 mins.

2) In a pan boil 1 1/4 cup water and then add salt and oil.

3) When water starts boiling, lower the heat and slowely add rice flour little by little and mix vigorously with a heavy ladle without any lumps. Once mixed thorougly switch off the heat and close the pan with a tight lid and let it get cooked and in that heat and let it cool down also, meanwhile let us prepare the filling.

4) Drain the water completely from the urad dal and grind it with salt, asafoetida powder and red chillies coarsely.

5) Steam this mixture for 15 minutes until it is well cooked and becomes crumbly.

5) Now add the grated coconut and combine thorougly and make elogated balls or cylinders using this filling.

6) Our outer covering would have cooked and cooled now, smear your hand with little bit of oil.

7) Take the rice flour dough, make a ball and then flatten it using your fingers. Keep the stuffing balls inside and join the edges and steam modaks for 15 min or till done.

Event Participation
1) All the three dishes go to the Janmashtami & Ganesh Chaturthi event started by Priti & Purva.
2) Sweet Sesame Seed Balls go to Divya's cooking for kids evening Snacks.
3) Urad Gram Filled Rice Dumplings (White Ulundu Kozhukkatai) goes to Ashwini's FIC-Zodiac Signs an event started by Sunshinemom and Susan's My Legume Love Affair 14.

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Sweet Appam but not so sinful

Know what you Eat - Brown Rice Flour, Oats, Whole Wheat all are rich in dietary fiber. High fiber foods reduces cholestrol in the digestive system that would otherwise end in the blood stream. Bananas are good source of Vitamic B6 and C, Potassium and dietary fiber. Potassium gives you instant energy to the body. Coconut is fruit rich in protein and helps to keep your soft wrinkle free.

My mom makes these appams during lot of festivals and each time depending on the occassion the ingredients will vary. Sometimes it will be rice and little bit of urad dal or wheat flour alone. Normally it will be fried or shallow fried in the appam pan. But i didn't want to do either because i made this for a quick after school snack, so less time and wanted all the nutrition. I combined Oats, brown rice flour and wheat flour and it did taste very nice.

Cooking Time - 15 mins
Preparation Time -10 mins
Serves - Makes around 20

Ingredients

Brown Rice Flour - 3/4 cup
Oats Flour - 3/4 cup
Whole wheat flour - 3/4 cup
Jaggery powder - 1/2 cup or to taste
Banana - 1
Elaichi powder - pinch
Coconut(Small Chopped pieces not grated) - 2 heaped table spoons
Salt - 1/4 tsp
Water
Oil/Ghee(Clarified butter) - 4 tsps

Method

1) Add little bit of water to the jaggery and heat it till all the jaggery dissolves. Switch off and let this cool for few minutes.
2) Meanwhile slice the banana and make a puree and add it to the jaggery.
3) Add elaichi powder, salt and the coconut pieces to the dissolved jaggery.
4) Now combine all the three flours and add the jaggery mixture to this and add enough water to make idli batter consistency.
5) Heat the appam pan and add drops of oil in each of them and then pour the batter. Cover it and let it cook till one side is completely cooked.
6) Now turn it and leave till the other side is cooked.
7) Enjoy these nutritious guilt free snack.

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Vegan Fatfree Pineapple Coffee Cake

Know what you Eat:

Pineapple is an excellent source of the trace mineral manganese, which is an essential cofactor in a number of enzymes important in energy production and antioxidant defenses.In addition to manganese, pineapple is an excellent source of vitamin C and a good source of vitamin B1, copper, dietary fiber and vitamin B6. Among the many benefits of vitamin B1 is its ability to increase blood circulation and provide a greater supply of oxygen to the blood cells. In addition, vitamin B1 is known to help with the proper metabolism of carbohydrates, making it vital to good digestion.

I wanted to send something for tried and tasted: fatfree vegan kitchen event and found this recipe in fatfree vegan kitchen. I didn't deviate much from the original except for cutting down the sugar from 1/2 to 1/4 cup and using whole wheat pastry flour instead of whole wheat flour. The pastry flour gives a lighter texture than the regular whole wheat flour. I also baked it in muffin mould as it will bake quicker (also you know, how many you are eating) and my job was done in around 20 mins.

Preparation Time - 5-10 mins

Cooking Time - 15-20 mins

Serves - Around 10 cakes

Ingredients

Whole Oats - 1 Cup(I used old fashioned and ofcourse by food processor literally cried when making the flour).

Whole wheat flour - 1 cup

Raw sugar - 1/4 cup

Baking powder - 2 teaspoons

Baking Soda - 1/2 teaspoon

Ener-G Egg Replacer - 1 1/2 teaspoons

Salt - 1/2 teaspoon

Cinnamon powder - 1/2 teaspoon

Water - 3 tablespoons(if required add this, i didn't add as the pineapple juice was sufficient enough).

Apple cider vinegar - 1 tablespoon

Crushed pineapple in pineapple juice - 1 cup

Unsweetened Applesauce - 1/2 cup

Topping

Demerara sugar - 2 tablespoons

Cinnamon powder - 1/2 tsp

Method

1) Put the oats in the blender and grind until fine thoroughly.

2) Combine oats powder, whole wheat pastry flour, salt, cinnamon powder, baking powder, baking soda, ener-g egg replacer, sugar.

3) Now add the crushed pineapple in pineapple juice, apple sauce, vinegar and water if required.

4) Stir to mix thoroughly.

5) Spray a muffin mould with cooking spray and fill till 3/4 .

6) Combine the topping ingredients and sprinkle it on the top and bake in a preheated oven set to 350 F for 15-20 mins until a knife inserted comes out clean.

7) Once baked, let it cool for couple of minutes and enjoy these guilt free snack.

Event Participation

This goes to the tried and tasted : Vegan Kitchen hosted by Vaishali originally started by Zlamushka's Spicy Kitchen.

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Vegan 4 Grain Strawberry Muffin/Cake

Know what you Eat : Strawberries have higher levels of vitamin c, fiber, folate and potassium than most other fruits like bananas, apples and even oranges. A recent study has shown that eating one serving (about 8-10 strawberries) a day can significantly decrease blood pressure, which may reduce the risk of heart disease.

I love to bake and baked goodies but after baking and eating them i really feel guilty of the amount of sugar and the carb in them. Now a days, i am trying to substitute all purpose flour with whole grain flours. For sugar with apple sauce and fruit juice, in this recipe i added 1 table spoon of beet pulp but really got scared at the color but after baking the color was all gone.


Cooking Time: 30mins
Preparation Time: 15 mins
Serves – 12 muffins

Ingredients

Chopped strawberries - 1 and 1/2 cups
Oats - 1/2 Cup
Whole barley - 1/2 Cup
Whole wheat pastry flour – 1/2 Cup
Brown Rice flour – 1/2 cup.
Baking soda - 1/2 tsp
Chia powder - 2 table spoons (chia is very good egg substitute, instead of chia add 1/2 tsp more of baking soda and 1 tbsp of apple cider vinegar)
Salt - 1/2 tsp
Apple Sauce - 1/2 Cup
Beet Pulp - 1 tbsp
Raw Sugar - 1/4 cup
Cinnamon powder - 1/2 tsp
Oil - 1 table spoon
Water - 1 Cup

Method

1) Grind whole barley and oats into powder
2) In a bowl combine Oats, whole barley, brown rice flour, Whole wheat pastry flour, Baking soda, salt, Cinnamon powder, Chia powder and sugar.
3) Mix the dry ingredients well and add Oil ,apple sauce and beet pulp.
4) Now add the chopped strawberries and add water and mix the batter well.
5) Preheat oven to 350 degrees.
6) Pour this batter to 3/4 of muffin mould and bake for 20 to 30 mins till a knife inserted comes out clean.
7) The muffin was slightly sweet if you have a sweet tooth add more sugar or serve with fruit preserves sweetened with fruit juice and fresh strawberries.

Event Participation

This dish goes to Whole Grain Baking Event - Barley hosted by Madhuram.

This dish is our contribution to Srivalli's Mithai Mela hosted by Cooking 4 all Seasons.
This goes to Strawberry Feast @ My kitchen treasures.
This dish goes to Original Recipes - Monthly Round up event hosted by Lorie.

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