Walima Club :Omani Lamb Kabouli

The exquisite Lamb Rice feast from the cuisine of scenic coastal land of Oman,was chosen for the Walima cooking Club this month(Thanks Arlette).
The Omani cuisine is rich with aroma of spices but not as hot as the South Asian Cuisine.Lamb and rice is a royal combination meal of most Arab cuisines. Traditionally in Oman, the meat is cooked very slowly with spices in clay ovens for the most succulent and tender meat.The Omani Lamb Kabouli has a striking resemble with the Lamb Biryani of the Mughalai cuisine,with use of aromatic spices ,rice and meat.

Recipe Lamb Kabouli
Ingredients:
2 lbs(about 1 kg) lamb cut in small pieces,white fat trimmed
3 cups(about 500 grams)White or Brown Basmati rice,Rinsed and drained.
2 cups Cooked Chickpeas
2 cinnamon sticks
2 whole cardamom pods
3-4 cloves
1 teaspoon Peppercorn( whole black pepper)
2 medium onions,thinly sliced
2 tablespoon raisins(optional)
2 tablespoon Omani spice mix(see below)
1/2 teaspoon saffron strands
1 tablespoon rose water(optional)
2 teaspoon salt
1 tablespoon extra virgin olive oil

For the Omani spice :
3 cloves garlic,minced
1 teaspoon fresh ginger,grated
1 Tablespoon (15 ml) cumin seeds,
1 Tablespoon (15 ml) coriander seeds,
1 Tablespoon (15 ml) cardamom seeds,
2 teaspoon (10 ml) cayenne pepper,
1/2 teaspoon (2 ml) ground turmeric and
About 2 tablespoon (30 ml) distilled vinegar or fresh lime juice

Method:
Prepare the spice mix
Combine all the spice ingredients in a food processor and process until a thick paste is formed, adding more vinegar if necessary. Keep aside.
Cook Lamb
Heat the oil in large heavy bottom skillet.Add the onions and saute until lightly brown.Reserve half for garnish.To the remaining onions add half of the whole spices,salt,the prepared spice mix and saute for a minute.Add the lamb pieces along with 2 cups of water ,cover and cook until tender about 1 1/2 hour or 30 minutes in a pressure cooker.When done mix in the chickpeas,raisins,saffron,rose water and cook another 10 minutes.
Cook the rice and layer with lamb
Bring about 4 cups of water to a boil in another large skillet and season with salt and remaining whole spices.When rice is almost done,layer the cooked lamb mixture over.Cover and cook until rice is completely done ,about 10 minutes.Turn the heat off.Let cool for 10 minutes.Mix and Serve.Garnish with fresh parsley and the reserved onions.Include some roasted vegetables(I served roasted carrots and butternut squash) on side to make the meal complete.

Flatulence Fixes and Mint Tea

Needless to say,flatulence is not a pleasant topic to discuss,but its normal to pass gas.In general there are many reasons for excess flatulence :
*Poor eating habits like not chewing food properly,eating or drinking rapidly ,eating at odd hours(like late night dinner),or too much in one meal.
*Eating some kind of foods like beans ,cabbage, broccoli,cauliflower and whole grains
*Unbalanced diet ,like high protein or high fat can slow digestion causing gas.
*Stale foods or processed foods
*Intolerance to lactose(present in milk)

As we age the body's digestion becomes less efficient and the foods which once caused no annoying discomfort can become the most avoided.Especially true with milk,beans and some vegetables.To treat excess flatulence one could change the poor eating habits,eating slowly and smaller meals,look for alternatives in case of lactose intolerance,but should you give up heart healthy fiber-rich foods too? Not necessarily.Try simple changes in diet and some home remedies before giving up on the gas causing food :
1.Cook Right
When using beans,remember to soak them thoroughly overnight and discarding all the water before cooking them to remove some of the gas causing raffinose sugars.Eat them fresh(consume the day you prepare them).Cook with fresh ginger and spices like cinnamon,caraway seeds(shah zeera) and carom seeds(Ajwain) than can aid in digestion.Similarly spice up the vegetables that cause more gas than others.

2.Hydrate
Drink good amount of water during the day.About 8-10 glasses.Water helps dissolve fiber.

3Be regular
Constipation can add to the problem.Be regular to keep the digestive tract fully functional.Probiotic yogurt can be very helpful.

4.Exercise
Regular yoga exercises can relax the bowl muscles and improve digestion.Learn a few here.

5.Herbal teas
Mint is my favorite herb that's well known to not just freshen the breath but also reduce flatulence.I use fresh mint for the tea.


To make Fresh Mint Tea : Blend 2 cups of fresh mint leaves with 1/2 cup of warm water until smooth.This is concentrated mint liquid.Mix 2 tablespoon of concentrated mint liquid with a cup of water and drink after a meal.Store the concentrated mint liquid in fridge for up to a week.Dilute and drink when ever needed.


Ginger
Ginger is a great aid in digestion can also relief flatulence.Find the ginger tea recipe here.

Other spices and herbs
Whole Cinnamon,Fennel seeds,Fenugreek(Methi) seeds or leaves and carom seeds can also be brewed for 5-10 minutes and consumed warm 2-3 times a day for an some relief.

If the problem of excess flatulence persists despite the changes then Medical advice is necessary.

I'm submitting the post as part of Home remedies at A2ZVegetarian Cuisine.The above herbal teas are good for people all age groups,also for kids(above age 4).


What's your best tried and worked remedy for flatulence ?

Gluten-free Nanaimo Bars with Cranberry Saffron Custard

A prize winning dessert named after the beautiful of Nanaimo city,the bars are famous Canadian delicacy.Assembled with a crunchy layer of graham crackers,cocoa and coconut,over a cushion of light custard ,and finally topped with a decadent layer of chocolate mmmm...one bite in to the luscious layers,you know this is a simply heavenly confection.
The January 2010 Daring Bakers� challenge was hosted by Lauren of Celiac Teen. Lauren chose Gluten-Free Graham Wafers and Nanaimo Bars as the challenge for the month. The sources she based her recipe on are 101 Cookbooks and www.nanaimo.ca.

The best part about desserts from scratch is ,I get to adjust the sweetness and use the choicest ingredients.I closely followed Lauren's recipe to make the bars gluten free.I ground my own brown rice flour using Vitamix.And bought the Sorghum and Tapioca flour from the Asian store here.And used Virgin pressed coconut oil for the fat in all the three layers.I love berries in desserts,the cranberries over the saffron custard was a splendid match.Had to freeze each layer before proceeding with next.Though I failed to slice them smooth these were totally addictive.



Recipe : Gluten-free Nanaimo Bars with Cranberry Saffron Custard

Lauren's Notes for gluten-free Graham Wafers and Nanaimo Bars:

� Glutinous rice flour does not contain any gluten, as it is made from a type of rice called glutinous (or sweet) rice.
� The graham wafer dough is very sticky. Make sure you are flouring (with sweet rice flour) well, or the dough will be difficult to remove from the surface you roll it out on. Also be sure to keep it cold. You do not want the butter to melt.
� I chose these flours because of their availability. Tapioca starch/flour and sweet rice flour can often be found in Asian grocery stores, or in the Asian section of you grocery store. Sorghum can be slightly more difficult to find, but it can be replaced with brown rice flour, millet flour or other alternatives.
� In the Nanaimo Bars, it is very important that the chocolate be cool but still a liquid, otherwise the custard layer will melt, and it will mix with the chocolate, being difficult to spread. Allow the chocolate mixture to come to room temperature but not solidify before spreading the top layer on.
� If making them gluten-free, no wheat, barley, rye, triticale, kamut, spelt, durum, semolina, or other gluten containing ingredients may be used. Removing those ingredients ensures it is safe for those with Celiac Disease and other health issues where gluten causes problems. If you do plan on serving this to someone on a gluten-free diet, also ensure no cross-contamination occurs.

For Gluten-Free Graham Wafers*
Ingredients
1 cup (138 g) (4.9 ounces) Sweet rice flour (also known as glutinous rice flour) or Brown rice flour
3/4 cup (100 g) (3.5 ounces) Tapioca Starch/Flour
1/2 cup (65 g) (2.3 ounces) Sorghum Flour or Millet Flour or Almond flour
1/2 cup (100 g) (3.5 ounces) Dark Brown Sugar or 1/4 cup Agave Nectar
1 teaspoon (5 mL) Baking soda
1/4 teaspoon (1 mL ) Kosher Salt
4 tablespoons (50 g) (1 � ounces) Unsalted Organic Butter or Virgin Pressed Coconut oil
1/2 cup Organic Whole Milk
1 tablespoon (30 mL) Pure Vanilla Extract

*To make with wheat,use 2 cups of Whole wheat pastry flour for the gluten-free flours.

Directions:
1. In the bowl of a food processor fitted with a steel blade, combine the flours, brown sugar or agave nectar, baking soda, and salt. Pulse on low to incorporate. Add the butter and pulse on and off, until the mixture is the consistency of a coarse meal. If making by hand, combine aforementioned dry ingredients with a whisk, then cut in butter until you have a coarse meal. No chunks of butter should be visible.
2. In a small bowl or liquid measuring cup, whisk together the milk and vanilla. Add to the flour mixture until the dough barely comes together. It will be very soft and sticky.
3. Turn the dough onto a surface well-floured with sweet rice flour and pat the dough into a rectangle about 1 inch thick. Wrap in plastic and chill until firm, about 2 hours, or overnight.
4. Divide the dough in half and return one half to the refrigerator. Sift an even layer of sweet rice flour onto the work surface and roll the dough into a long rectangle, about 1/8 inch thick. The dough will be quite sticky, so flour as necessary. Cut into 4 by 4 inch squares. Gather the scraps together and set aside. Place wafers on one or two parchment-lined baking sheets. Chill until firm, about 30 to 45 minutes. Repeat with the second batch of dough.
5. Adjust the rack to the upper and lower positions and preheat oven to 350 degrees Fahrenheit (180 degrees Celsius).
6. Gather the scraps together into a ball, chill until firm, and reroll. Dust the surface with more sweet rice flour and roll out the dough to get a couple more wafers.
7. Prick the wafers with toothpick or fork, not all the way through, in two or more rows.
8. Bake for 25 minutes, until browned and slightly firm to the touch, rotating sheets halfway through to ensure even baking. Might take less, and the starting location of each sheet may determine its required time. The ones that started on the bottom browned faster.

9. When cooled completely, place enough wafers in food processor to make 1 � cups (300 mL) of crumbs. Another way to do this is to place in a large ziplock bag, force all air out and smash with a rolling pin until wafers are crumbs.

Nanaimo Bars
Ingredients:

For Nanaimo Bars � Bottom Layer
1/2 cup (115 g) (4 ounces) Unsalted Organic Butter or Organic Virgin Pressed coconut oil
1/4 cup (50 g) (1.8 ounces) Granulated Sugar or 2 tablespoon Agave Nectar
5 tablespoons (75 mL) Unsweetened Cocoa
1 Large Organic Egg, Beaten
1 1/4 cups (300 mL) (160 g) (5.6 ounces) Gluten Free Graham Wafer Crumbs (See previous recipe)
1/2 cup (55 g) (1.9 ounces) Almonds (Any type, Finely chopped)
1 cup (130 g) (4.5 ounces) Coconut (Shredded unsweetened)

For Nanaimo Bars � Middle Layer
2 cups Organic Reduced fat Milk
2 tablespoons (30 mL) Corn starch or plain custard powder
1/2 teaspoon saffron
1 cup fresh or frozen cranberries or any other berry
1/4 cup Agave Nectar

For Nanaimo Bars � Top Layer
2 ounces (55 g) Semi-sweet chocolate
2 ounces (55 g)Bitter-sweet or Dark chocolate
1 tablespoons Unsalted Organic Butter or Virgin Pressed coconut oil

Directions:
1. For bottom Layer: Melt butter or coconut oil, sugar and cocoa in top of a double boiler. Add egg and stir using whisk and thicken(8-10 minutes). Remove from heat. Stir in crumbs, nuts and coconut. Press firmly into an ungreased 8 by 8 inch pan.Cool.
2. For Middle Layer:
To Make Saffron Custard :Heat milk with saffron until scalded,slowly stir in the custard powder and 2 tablespoon agave nectar,while whisking it to prevent lumps.Cook for 3-4 minutes until thickened.Spread the mixture over the bottom layer.cover and freeze for 30 minutes before spreading the cranberry layer.
Heat
To make Cranberry layer: Cook the berries in 1/2 cup of water and sweetener until soft and thickened about 15 minutes.Cool in fridge for an hour.Spread over the set layer of saffron custard.Keep cool in fridge.
3. For Top Layer: Melt chocolate and butter or coconut oil over low heat. Cool. Once cool, pour over middle layer and chill for another hour.Use a sharp knife to cut in squares.

Thanks Lauren for the fantastic challenge!

Archives :January 2010

January 25Herbs Barley Lentil Dosa with Almond Sesame Chutney

January 23 Salmon Burger With Butternut Squash Fries

January 21 Sensational Sesame Treats

January 19Health Nut Challenge 3 : Healing Foods Round up

January 15Vegan Fiber-rich Flax Oats Almond Raisins Bars

January 13Health nut Challenge 4 :Bitter Better Health. Fenugreek(Methi) Soy Vegetable cutlets

January 11Almond Crusted Salmon With Brown rice and Kale

January 8Perfect baby food and diabetic friendly Ragi(finger millet) Porridge

January 6Fruit and Nut Quinoa

January 5Progresso Light 100(or less) Calorie Soups Review

January 4Baked Jalapeno Poppers

January 2Berry Green Smoothie and Meet out new Love

Herbs Barley Lentil Dosa with Almond Sesame Chutney

There are infinite variations to a Dosa.Too bad only one was posted.A poor performing blender kept me from making dosas for long.That changed after buying the Vitamix.Now I can make Dosa at ease in unlimited varieties.

This combination Dosa with Barley,lentils and Herbs like Methi and Spinach, no fermentation required ,is the one I'm making more often for weekend brunches.

Recipe : Herbs Barley Lentil Dosa
Makes a dozen large dosas
Ingredients
1 cup Barley ,hulled
1/2 cup Yellow Mung dal(lentil)
1/2 cup white Urad dal(lentil)
1 inch ginger root ,peeled and chopped
1/2 cup fresh Methi(fenugreek) leaves
1 cup Spinach
1 teaspoon sea salt
2 tablespoon Canola Oil

Method
Soak barley and the lentils in water over night.
Drain all the water.Transfer in a wet grinder ,add the greens,salt and ginger.Add 1/2 cup of water and grind it smooth.Add another cup of water through the grinding process until the batter is little runny,as the pancake batter.
Heat the non stick pan on medium high. Pour one ladle of batter right in the middle. Spread by making circles. let cook for 2-3 minutes. Flip and let cook for another minute.Sprinkle some finely chopped onions and serve warm with chutney.

Brown Sesame Almond Parsley Chutney\Spread

Same with the chutneys,since Vitamix has made the job simpler,I'm on chutney spree.
Brown sesame seeds need to rinsed and toasted before grinding for best results of smoother spread\chutney .

Recipe : Almond Sesame Chutney
Makes 1 cup
Ingredients
3/4 cup Brown sesame seeds
1/4 cup almonds
1/2 cup fresh Parsley(or used cilantro or mint)
Freshly squeezed juice of 1/2 a lemon
2-4 dried red chillies(or use any kind of hot chili peppers dry or fresh)
1/2 teaspoon salt
1/4 cup cold water
Method
Using a fine mesh strainer,rinse the sesame seeds under cold running water.Drain all water.Let sit for about 30 minutes.
Heat a pan on medium.Toast the seeds until all dry and toasted,add the almonds and chillies in to the pan during last 2 minutes.
Transfer in a grinder,cover and run the machine until coarsely ground.Then add the water,greens,lemon juice and salt,and grind until smooth.Store in clean air tight container in refrigerator for up to 2 weeks.Perfect on sandwiches,burgers , dosa or with Brown rice.
The chutney is my entry for Priya's Cooking with Seeds: Sesame

Semi Homemade :Salmon burger with Butternut Squash Fries

Too busy for elaborate meals from scratch? no problem,you can still eat healthy with a little store bought help and few fresh ingredients.Like this California style burger made with ready-to-use Wild Alaskan Salmon Pattie over bed of kale,topped with sliced avocados,tomatoes, and for crunchy compliments on the side,the quick chop and bake butter squash fries are no match.
The Alaskan salmon burger Pattie was a great buy from Costco.I bake it along side the fries.The ultra thin whole grain buns are from Walmart.I slather some homemade Spicy nutty chutney\spread over the buns.With the chutney made in advance,it took just 30 minutes to assemble the super meal.This is also my contribution for Rahin's Semi Homemade meals.


Recipe : Butternut Squash fries
The idea of fries with squash popped in my mind while watching this video,thanks greenlitebites.
Butter nut squash is not easy cut without a sharp chef knife and a good peeler.I use just the top stem part of the squash for the fries.

Ingredients
1 medium Butternut squash
1/2 teaspoon ground cumin*
1/2 teaspoon hot chili powder*
1/2 teaspoon salt
1 tablespoon canola oil

* or use a teaspoon of Garam masala(ground cumin,coriander,cardamom,cinnamon and cloves)
Method
Use a sharp knife and cut off the ends of the squash.Then halve the squash.Use a peeler or small knife to remove the skin.I use only the seedless stem part of the squash to make the fries.Cut them even and long like the French fries.The bowl part can be used in other dishes like chunky soup or simply roasted with spices.
Transfer the cut squash in a bowl,mix with the oil and spices.Lay on baking sheet,make sure the fries are evenly spread and not over each other.Baked in preheated oven at 375F for 15-20 minutes depending on how thinly the fries have been sliced.If sliced thick,keep another 2-3 minutes.Turn once while baking.The fries are done when edges are crisp.Serve warm along side the burger or enjoy as snacks.

Sensational Sesame Treats

I'm habituated to nibbling on sweet something after a meal.Slice of orange is best in terms of nutrition.Or may be a dried fruit like date ,figs or piece of dark chocolate.If not I might even grab a cookie,even though its a less healthier choice.That's how desperately I crave for a sweet after a meal.

Having a nutty ,gooey,finger licking good treats like these in stock relieves of any guilt pangs later. Brown sesame seeds are unhulled sesame seeds,its richer source of B vitamins than the hulled white sesame seeds.Sesame seeds are excellent source of minerals like copper and manganese.They are also a good source of magnesium, calcium, iron, phosphorus, vitamin B1 and zinc.Read more at WHFoods. And fresh ginger used ,soothes and aids in digestion.I've tried sweetening these with honey and date syrup,either work fine.

Recipe : Brown Sesame Treats

Ingredients
3/4 cup Brown sesame seeds
1/2 teaspoon fresh ginger(don't used canned),minced
1/4 cup Date syrup or Pure Organic Honey

Method
Toast the sesame seeds in a pan on medium heat for about 5-6 minutes.

Warm the honey or syrup in a small skillet.Add the sesame seeds and ginger.Combine well and turn the heat off.
Carefully spread the warm mixture on tray lined with parchment paper.Let cool for 10 minutes.Score in squares.Then cool completely another 20-30 minutes before serving.
Store in air tight containers for up to a month.

Sesame treats are my entry for Priya's Cooking with seeds : Sesame .

What's your favorite after meal treat ?

Healing Foods Round up.

Recipe courtesy , Recipe Name
West of Persia, Cranberry Bliss Detox
Lazzat, Pear and Apple Kheer
Health Nut,Acai Berry Banana Boost
Health Nut,Pomegranate plunge
Health Nut,Orange Ginger Drink
Health Nut,Berry Green Smoothie
Health Nut,Cranberry salsa with Baked Sweet potato Chips
SpiceBuds.., Cranberry Chutney
Pan Gravy Kadai Curry, Kiwi Kooler
Ginger and Garlic, Raspberry Flavored Apple Sauce
Healthfood DesiVideshi, ,Pear and Grape fruit salad with Pistachios
Pan Gravy Kadai Curry, Sugarplum Balls minus the sugar(Dry fruit n nut Balls)
Health Nut, Vegan Chocolate Cocoa Avocado Mousse




Veggie Foodist,Sweet and Smoky Butternut Squash Hummus
Asan Khana, Mooli Paratha with Matar Ghugni(Radish Flatbread with Green peas curry)
Foodelicious, Minty Jack Fruit-Raw Banana Cutlets
Healthfood DesiVideshi, Stuffed Brinjal\Eggplant stir fried with fenugreek greens and ginger
Healthfood DesiVideshi, Green Cauliflower Stir fried
Healthfood DesiVideshi, Low Fat Three Gobis(cauliflowers) wonder Curry
Healthfood DesiVideshi, Mushroom with Spring Onions
Healthfood DesiVideshi, Gobi Alu(Cauliflower potatoes) Made Healthy
Healthfood DesiVideshi, Plantains and Beans
Priya Easy N Tasty Recipes, Roasted tomato and Oats Soup
Priya Easy N Tasty Recipes, Roasted Cauliflower Soup
Health Nut, Beet Greens and Vegetable Soup
Priya Easy N Tasty Recipes, Broccoli Curd Rice
A2ZVegetarian Cuisine, Pumpkin in coconut milk(olan)
A2ZVegetarian Cuisine, Spinach,Chickpea,Fruity Veggie Salad
Pan Gravy Kadai Curry, Immune Boosting Salad
Zaiqa ,Cauliflower Bisque
Renu's of Renu's Kitchen Beet root Halwa
Pan Gravy Kadai Curry,Edward Cullen's "Twilight" Veggie-Vampire Drink(Bloody Beet Drink)
Pan Gravy Kadai Curry,Carrot Stove Top Pudding
Pan Gravy Kadai Curry,Baked Wheat Bran Coated Veggie Crunchies
Jugalbandi,Okra Raita with Homemade Tofu "Sour Cream"
Kopiaste...,Cypriot Trahanas Soup(with tomatoes,cracked wheat flour and fermented curd )
Spice Buds.., Stuffing(Bread Poha)
West of Persia,Scrambled Eggs with Mustard greens and Sun dried Tomatoes
West of Persia,Saffron Sweet Potatoes With Raw Apple Mint Salsa






Renu's Kitchen, Quinoa and Mixed Vegetable Burger
Health Nut, Fruit and Nut Quinoa
Health Nut, Moroccan Vegetable and Chickpeas Couscous
Healthfood DesiVideshi Green Mung Bean Dosa with Tomato Chutney
Healthfood DesiVideshi, Mooli paratha with Makki ka atta(Radish corn flour flat bread)
Healthfood DesiVideshi, Fiber-rich Barley Dosa
Healthfood DesiVideshi, Corn Grits with Veggies
Priya Easy N Tasty Recipes, Herbed Wheat Barley Bread Sticks
A2ZVegetarian Cuisine, Lemon Brown Rice,
Health Nut, Whole Spices Seasoned Brown rice and Garlic sauteed Kale
Health Nut, Barley Brown Lentil Mushroom Stew
Health Nut, Ragi Porridge
Life is Beautiful..., Veggie Green chickpeas Sheekh Kabab with Yogurt Dip
West of Persia,Velvety Slow Cooker Chickpea Soup



West of Persia,Persian Trail Mix
A2ZVegetarian Cuisine, Flavored Almond Milk
Zaiqa, Badam Ka Harira(Rich Almond Breakfast Drink)
Zaiqa, Nuts Drink(with fennel seeds)
Annarasa's, Oven Toasted Pepitas
Dates Laddoo with Flax seed and Sesame
Health Nut, Fiber-rich Flax Oats Almond bars
A2ZVegetarian Cuisine, Roasted Pepper Almond Chutney
West of Persia,Muhamarra Dip(With Peppers,walnuts and pomegranate)Roasted and Raw




Cook @ Ease ,Inji(Ginger Thuvayal)
Zesty south Indian kitchen, Palm Sugar Spice Coffee
A2ZVegetarian Cuisine, Ginger Rasam(Spiced soup)
Health Nut, Spicy Cranberry Sauce
SpiceBuds', Spice Buds.. Hot Chili Pepper Pickle with Ginger Turmeric and Lime(Tiranga Achar)
Kayal's Kitchen, Turmeric Milk(Manjal Paal)




Spice Buds... Pan fried Rainbow Trout
SpiceBuds.., Wild Salmon Curry
Health Nut, Almond Crusted Alaskan Salmon

Hearty thanks to all the enthusiastic foodies(Sangeeta, Priya, Sadhana & Muskan, SpiceBuds, Swati, Cool Lassie,Mona,Ivy,Jai & Bee, Sheetal& Rahul, Kamala, Pari, Notyet100, Annarasa,Kayal, Rahin, PJ,Renu, Bharti,Bria)who shared with us the Healing foods ,foods that help body, refuel,recover and rejuvenate.Though the round up doesn't cover all,the recipes here help in deliciously incorporating healing foods in our diet.

The Health Challenge 4 concentrates on Bitter foods for good health.Please Check the details here.

Vegan Fiber-rich Flax Oats Almond bars

Fiber is as essential as antioxidants for a healthy diet.Fiber works with probiotics(beneficial bacteria) to clean the gut(intestinal tract) , strengthen immunity, that prevents diseases and also keeps weight under control.Read more about health benefits of high fiber.
Important fiber facts
*Daily recommendation of fiber is about 30 grams of fiber for women and little more for men about 40 grams.
*Enriched white flours, meat,dairy (milk and cheese) and eggs have no fiber whatsoever.
*Whole fruits,whole grains,vegetables,legumes are best sources of fiber.
*There 2 common kinds of fibers
1.Soluble fiber, dissolve readily in water, helps control blood sugar and lowers cholesterol levels and found mostly in citrus fruits,apples,pears,barley,legumes\lentils and oats.
2.Insoluble fiber ,doesn't dissolve readily in water ,helps prevent constipation and lowers the risk of colon cancer and found mostly in whole grains,nuts ,wheat bran and vegetables.
*Drink sufficient water along with gradual increase in fiber intake to avoid bloating.


These bars have about 4 grams of fiber per serving from flax,oats and raisins,all good source of fiber.Flax is considered a natural laxative and is also rich in omega 3s fatty acid.

The recipe can't get any simpler,few common fiber rich ingredients,mixed and baked for a delicious chewy food-on-the-go,that's not just filling but also ensuring at least a serving or two of daily need of fiber.Including these kind of high fiber,along with drinking plenty of water and including Whole grains,whole fruits and vegetables in the diet ,can help get regular and relieve constipation.And mind you any severe stubborn constipation that doesn't go away despite all changes in diet,will need medical advice.


Use 100% unprocessed Cocoa,the higher the percentage of cocoa, the better it is, and the higher it is in overall flavonoid content.
Recipe :Fiber-rich Flax Oats Almond bars with 100% cocoa
Makes 8 bars(approx. 40grams each)

Ingredients
1 cup Whole rolled oats
1 cup flax meal
1/2 cup Almond flour or meal
1/4 cup unsweetened cocoa(100%)
3/4 cup golden raisins
1/4 cup agave nectar or maple syrup
2 tablespoon fruit juice
1/8 teaspoon salt
1/4 teaspoon baking powder(alum free)
2 tablespoon canola oil

Method
Soak raisin in cold water for 5-10 minutes.Drain all water.
Coarsely grind the oats in a blender or grinder.Transfer in a large mixing bowl.Now coarsely chop the raisins in the blender.Combine it with processed oats and rest of the ingredients until well incorporated.
Line the baking pan(8x8) with parchment paper or lightly grease it with oil.Spread the mixture evenly on the prepared pan.Bake at 350F for 18-20 minutes until firm to touch.Let cool slightly,score and separate.Cool completely before storing in air tight container.Can store up to a month in a refrigerator.

Bitter Better Health - Methi(fenugreek) Soy Vegetable Cutlets

Bitter foods may not be pleasing to your palate.But the impressive health profile of some kinds of bitter foods might just want you to give them a try.Strangely,bitter foods were considered poisonous and not consumable for long.Until recently medical studies have shown some can offer amazing health boosts ,including prevention and fighting diseases.Read more about the studies here and here.

Fortunately for me,bitter wasn't an alienated taste,some like bitter gourd and fenugreek were pleasantly familiar in mom's cooking.
Tips on making the bitter more palatable :
* Make the start with more commonly available ,like black coffee,cocoa and extra dark chocolate.
* Balance the taste ,pair them with other mildly flavored fruits,nuts and vegetables to balance the unpleasant taste.For instance cooking bitter gourd\melon with onions can help even the bitterness.And Spinach with mustard greens worked perfectly in the ever so popular North India's favorite green side dish.
* Use the right cooking method,overcooking might add to the bitterness of the food like coffee and mustard greens.

I'd love to learn more about them from the enthusiastic foodies out there.Join me in the bitter better journey and help learn more ways to implement these good foods in everyday cooking.For the Health Nut Challenge 4 : Bitter Better Health

1.Cook with any of the following bitter foods list(or others you know of).Mention briefly about the health benefits.Can use cocoa or coffee to make lightly sweet desserts or snacks.Remember excess sweetness can mar the health benefits of bitter foods.

Bitter Better Foods

* Bitter Gourd\melon(Karela)
* Fenugreek(Methi) Sprouts
* Bitter greens and herbs like Mustard greens,Turnip greens, Fenugreek(Methi),Dandelion greens,Watercress,Swiss Chard
* Chicory family vegetables and greens - Radicchio,Endives,Escarole, Frisee ,Arugula
* Unsweetened cocoa
* Extra Dark chocolate with at least 70% cocoa
* Green Olives
* Black Coffee
* Flax seeds or meal

2.Please don't send the entries through e-mail.Just leave a link of your blog post(old or latest) under the comments section of this post by March 10th 2010.I'll be glad to include it in the round up.And lastly link back your post to this page.


Methi(Fenugreek leaves) Soy Vegetable Cutlets



Methi(fenugreek leaves) are fairly common herbs in Indian Cuisine.Lightly bitter,its best in flat bread(parathas) , lentils(dals), Meat(Chicken or lamb) or any stir fried vegetables.

Soy nuggets or granules are perfect vegan source of high protein.Nutrela soy nuggets or granules are commonly available in most Indian stores.Although one can also find other brands in health food stores.This recipe is recreation of the one on the Nutrela box.The bitterness of Methi in the cutlets is well balanced by the mild flavored soy,potatoes and lightly sweet carrots and peas.Cooked chicken breast or turkey can also be used instead of soy granules.
Recipe :
Ingredients
1 cup Soy Granules
1/4 cup Methi(Fenugreek) leaves,finely chopped
1 medium potato ,boiled , peeled and mashed
1 cup vegetables,boiled and mashed(I used peas and carrots)
2 small green chillies,finely chopped
1/2 teaspoon hot chili powder or cayenne
pinch of Turmeric
1 teaspoon spice mix of choice(I use garam masala + amchur powder)
1 tablespoon Canola oil

Method
Cook the soy granules
Bring 4 cups of water to a boil,add the soy granules,let cook for 5 minutes. Turn off the heat.Let cool for 10 minutes.Strain the water in a fine colander and rinse under cold water.Then squeeze all of the water from the granules and transfer in to large mixing bowl.
Mix and Shape
Add rest of the vegetables,spices and Methi in ,mix well well to make a even mixture.Take about 2 tablespoon of mixture and shape them round or diamond.Lay on plate.Can be frozen in freezable containers for future use.
Roast
Heat about a teaspoon of oil at medium heat and lightly roast the 3-4 cutlets at a time ,about 3 minutes each side.Add a teaspoon of oil for each batch of cutlets.Serve warm as snack or appetizer.

Almond Crusted Alaskan Salmon with Brown Rice and Kale

It's been snowing generously in the Northern Ohio past week.Beautiful blue sky and sun shine after nearly a week,is definitely warming.


Make Hay while the sun shines.Rising Sun peeking through the window Icicles ,ain't that pretty ?


In celebration of the sunshine,here is another one of the quick and healthy 30-minute meals, I love to make more often with combination of different whole grains and greens.Be sure to buy the best ingredients to get the most health value.
Wild Salmon
Thriving more naturally in Wild ,Alaskan salmon are considered the healthiest and nutritionally better than Farm-raised,for its higher in protein ,omega 3s and lower in lower in Pro-inflammatory Omega 6s.There are many other good reason to avoid the farm raised fish,read here.

Recipe :Almond Crusted Alaskan Salmon

Ingredients
2(6 ounce) Alaskan Wild salmon fillets
1/2 cup raw almonds
5-6 fresh or frozen cranberries
1 tablespoon dried herb mix or use some finely chopped fresh herbs(rosemary or thyme)
1/2 teaspoon hot chili powder
1/2 teaspoon each of ground cumin and coriander
1 big clove garlic,minced or grated
1 teaspoon ginger,minced or grated
3/4 teaspoon salt

Method
Process the almonds in a food processor or blender until coarsely chopped.Add the cranberries,salt and the spices ,pulse again until well mixed.
Preheat oven to 375F.Keep the salmon fillets in lightly grease baking sheet or large cast iron pan.Spread about a tablespoon of the mixture all over the top of the salmon fillets.Baked for 12-15 minutes until the fish is cooked through and the crust is toasted.Serve warm with any kind of whole grains.

Recipe : Spice Seasoned Brown Rice and Garlic sauteed Kale

Ingredients
For Rice
1 1/2 cup brown rice
few whole spices like cinnamon sticks,cloves,star anise or bay leaf
1/2 inch piece of fresh ginger,(keep whole do not slice)
1/2 teaspoon salt

For Kale
1 small bunch kale,rinsed and chopped
2 cloves garlic,finely chopped
pinch of salt
1/2 teaspoon freshly ground black pepper
2 teaspoon extra virgin olive oil

Method
Rinse the rice and soak in 2 1/2 cups of water for 10-15 minutes to quicken the cooking process.Add the whole spices,ginger,salt to the rice,partially cover and cook for 25-30 minutes until cooked through.

Saute the Kale,heat oil in pan at medium heat,add the garlic and saute for a minutes then add the Kale and 1/4 cup of water.Season with salt and pepper.Cover and cook until Kale is tender,about 5-6 minutes.Mix in the cooked rice and serve with the salmon.Remove the whole spices and the piece of ginger before serving.

A perfect baby food and diabetic friendly, Ragi(Finger millet) Porridge

Ragi(Finger millet) is predominately a crop grown in Africa and Asia.I was introduced to this wonder food few years back by a South Indian friend when discussing about perfect baby foods.The nutritious ragi ,fed to babies(6 months and up), happens to be a popular one among Indian moms.No wonder,Ragi is a good source of vital nutrients including calcium ,iron,B vitamins, Protein, Carbohydrate, Iodine and minerals.Also its sugar free nature,makes it ideal for diabetics and as such every health-conscious being.Ragi(flour or seeds) is found in any well stocked Indian stores.

I use fine ground flour for making this porridge.Although you could use the ragi seeds soaked overnight and grind to a paste with little water and use the paste instead of the flour.Add some flavor to enhance the taste.Young or old this can be a equally enjoyable breakfast porridge.

Recipe : Diabetic friendly Ragi Porridge
Ingredients
serves 2
2 cups reduced fat Organic milk
1 1/2 tablespoon(about 5 teaspoon) Ragi flour
1 teaspoon unsweetened cocoa powder
1/8 teaspoon ground cardamom
1 teaspoon brown or red rice flour(optional)
2 teaspoon Low GI sugar substitutes like Agave nectar
1 cup fresh or frozen fruits,chopped

Method
Mix the ragi flour,cocoa powder,cardamom and rice flour in a small bowl.
In a small saucepan,start heating the milk on medium-low,while the milk warms,stir in the ragi mixture.Keep stirring constantly to prevent lumps,use a whisk for best results.Turn the heat off when mixture is thickened with porridge like consistency.Mix in the sugar substitute and fruits.Serve warm.I also add some nuts to mine.

How do you like your Ragi?