A Wholesome Ramadan Dinner and 7 day Meal Plan

Complete abstinence from food and water during the entire daylight hours in Ramadan helps the body detoxify of illnesses.But one ought to be careful with food choices made during the early dawn(Suhur) and after sunset(Iftar) meals,especially during the long days in summer.Overeating during Suhur is just as bad to the body as overwhelming the empty stomach with empty calories foods(high fat ,excess sugar)during Iftar.The high fat samosas and pakodas have to avoided at the best;dates,fruits and water are enough to break fast[which is also the Sunnah of the Prophet(pbuh)] followed by a wholesome dinner after the Maghrib prayers.I have to admit the deep fried delicacies were once my indulgence, which most certainly gave me the tummy troubles later,but I have been avoiding them in past two years for much more comforting wholesome foods.

Simple and nutritious Iftar dinner platter like this(and few more in the meal plan below),with whole grains,vegetables,meats,nuts and fruits, should give the idea of eating right during Ramadan.I'm sending the platter over to Ramadan special events : Umm Mymoonah's Iftar Moments ,Mona's Hyderabadi Ramadan food festival and Lubna's Joy from Fasting to Feasting III.

Vibrant Veggie Brown Rice Pulov\Pilaf
Easy to cook this colorful whole grain pulov covers the carbs and fiber in the meal.


Recipe
Serves 4
3 cups Brown Rice
1 medium onion,finely sliced
1 cup carrots,diced
1/2 cup peas
1 cup Edamame(baby soybeans)
1/2 cup red bell peppers,seeded and finely chopped
1/4 teaspoon turmeric
2 cloves garlic,minced
1/2 inch ginger root,minced
1 teaspoon cumin seeds
1 tablespoon Extra Virgin Olive Oil
2 tablespoon mint and cilantro, chopped.

Method
Wash the rice and soak it for 15-20 minutes.Meanwhile heat the oil in a skillet on medium high heat. Add chopped onions and cumin seeds.Saute for 4-5 minutes until lightly colored , add ginger and garlic. saute for a minute with turmeric and other spices.Drain the water from rice and add in to the skillet and cook until rice turns pearly white. Now add 4 cups of water, chopped mint ,cilantro and vegetables. Cover and cook until all rice is cooked through about 30 minutes.Serve with almond ,tomato or Mint sesame chutney

Baked Chicken with Tandoori Masala and red pepper sauce

The spicy chicken bake provides the essential protein.Reduce the spices in case of heart burn troubles.
Recipe
serves 4
Ingredients
2 pounds skinless Free range chicken,cut in medium pieces
2 teaspoon tandoori masala(this was store bought,I prefer Sanjeev kapoor's or Shaan's brand of masala mix)
1 teaspoon salt

for the sauce
1 red bell pepper(can also use green),seeded and chopped
1/2 teaspoon each of cumin and coriander powder
1/2 teaspoon hot chili powder
1/2 cup fresh herbs,cilantro or mint or parsley
1/2 teaspoon salt
Method
Marinate the chicken in the tandoori masala and salt for an hour or more.
Prepare the sauce,blend all the ingredients under sauce in a food processor or blender.
Preheat oven to 325F.Transfer the chicken in an baking dish.Bake for about 35 minutes. Get the dish out of the oven and pour the sauce all over the chicken.Cook for another 25-30 minutes until tender and cooked through.Serve warm with the Veggie Brown Rice Pulov\Pilaf.


Mango Pineapple Almond Lassi(Smoothie)

A dessert and thirst quencher in one,the tropical almond lassi is loaded with much needed nutrients from fruits and nuts.
Recipe
Serves 4
Ingredients
2 very ripe mangoes,peeled and diced
1 cup pineapple chunks
1/2 cup raw almonds
1/2 cup fat free yogurt

Method
Blender together all of the ingredients in a heavy duty blender(like Vitamix) until smooth,chill in fridge until time to serve.Garnish with more raw almonds(chopped or whole)



A Sample 7 day Ramadan Meal Plan
The following meal plan was put together keeping in mind the Ramadan Meal plan guidelines,well balanced meals prepared using whole grains,fruits,vegetable.meat,beans and nuts;avoiding excess sugar and fats.Remember to drink lots of water during the non-fasting hours.And keep the snacking between maghrib and taraweeh limited to whole fruits,dried fruits and nuts.

Day1
Suhur(Pre-dawn meal) :Whole grain Bagels(store bought or home made) with Chicken Shorba,reduced fat milk,apple
Iftar(meal after breaking fast):Dates,Methi Buns with Minty Barley soup,Salad Olviye(potato olive salad) , Fruit Chaat
Snacks:Whole nuts(Almonds,walnuts,pecans)

Day2
Suhur(Pre-dawn meal) :Pancakes with whole fruits,reduced fat milk
Iftar(meal after breaking fast):Dates,Salmon with Brown rice and kale,Sprouts and Snap peas Salad
Snacks:Whole fruits

Day3
Suhur(Pre-dawn meal) :Flax Berry Smoothie,Parathas with Lamb Shorba
Iftar(meal after breaking fast):Dates,Matazeez(Saudi Vegetable pasta)with Fish,Almond Tropical Lassi
Snacks:Trail mix(dried fruit and nut mix)


Day4
Suhur(Pre-dawn meal) :Green lentil pancakes with nut chutney,Nature's best drink
Iftar(meal after breaking fast):Dates,Koshary(pasta rice lentils in tomato sauce),Sprouts Olive Salad,Water melon ginger ale or water melon spritzer
Snacks:Whole fruits

Day5
Suhur(Pre-dawn meal) :Green Parathas with tomato chutney,scrambled eggs,Almond Cocoa
Iftar(meal after breaking fast):Dates,Haleem(Meat Wheat Porridge),Moroccan Veggie Couscous,Orange Ginger Drink
Snacks:Dried fruits(raisins,figs)

Day6
Suhur(Pre-dawn meal) :Shakshouka(Eggs in tomato pepper sauce),Banana,reduced fat milk
Iftar(meal after breaking fast):Dates,Harissa Chicken with Freekah,Orange Carrot Salad
Snacks:whole fruit

Day7
Suhur(Pre-dawn meal) :Ragi or Buck wheat Porridge or beet oatmeal with whole and dried fruits
Iftar(meal after breaking fast):Dates,Sesame Chicken with sauteed Cabbage Salad,Fruit N Nut Quinoa,Low fat Falooda
Snacks:Dried fruit and nuts

Daring Bakers : Swiss Swirl Plum Ice Cream Cake

The July 2010 Daring Bakers� challenge was hosted by Sunita of Sunita�s world � life and food. Sunita challenged everyone to make an ice-cream filled Swiss roll that�s then used to make a bombe with hot fudge. Her recipe is based on an ice cream cake recipe from Taste of Home.

I wasn't expecting to complete this month's magnificent challenge, with all the summers busy schedules and the prep for vacation.As matter of fact I could not entirely finish the challenge,I started putting together the daring bake at the nth hour.This was a do or die ,any mistakes ,I had absolutely no time to redo the challenge.Everything went well as one see the pretty result,but due to lack of time I could not put together the second batch of ice cream to make the layers of different flavors(i.e the bombe effect),the only ice cream filling was the home made vegan plum ice cream.Nonetheless the ice cream was still every bit delicious,with the spongy chocolate Swiss rolls and fruity ice cream

Thanks to Sunita's extensive pictorial recipe , the challenge was clearly understood.The neatly wrapped Swiss rolls are a really beauty,to get the spongy texture you have beat the eggs to the right consistency of airiness.You can play around with the flavors of the rolls , plain vanilla , chocolate,dried ground berries or matcha.


This has to be the summer I indulged in most home made ice creams.The vegan plum ice cream might just be the last of the season,the fresh plums not just impart prettiest pink color but also a nice sweet tart flavor to the ice cream.If you are watching for those fat calories use different layers of fruit sorbet instead and replace the cream filling in the rolls with fruit preserves.

Recipe :Chocolate Swiss rolls with fresh Plum Cream filling
Ingredients
3 large Organic eggs
1/2 cup white sugar + 1 teaspoon for rolling
3 tablespoon all purpose flour,sifted
3 tablespoon natural unsweetened cocoa powder, sifted
1 tablespoon boiling water
a little oil for brushing the pans

For the filling
3/4 cup low fat whipping cream
3/4 cup fresh red plums,chopped

Method
Bake the cake
1. Pre heat the oven at 200 deg C /400 deg F approximately. Brush the baking pans ( 11 inches by 9 inches ) with a little oil and line with parchment paper. If you have just one pan, bake one cake and then let the pan cool completely before using it for the next cake.
2. In a large mixing bowl, add the eggs and sugar and beat till very thick; when the beaters are lifted, it should leave a trail on the surface for at least 10 seconds.
3.Add the flour mixture, in three batches and fold in gently with a spatula. Fold in the water.
4.Divide the mixture among the two baking pans and spread it out evenly, into the corners of the pans.
5. Place a pan in the center of the pre heated oven and bake for about 10-12 minutes or till the center is springy to the touch.
Roll ,unroll and roll the cake
6. Spread a kitchen towel on the counter and sprinkle a little caster sugar over it.
7. Turn the cake on to the towel and peel away the baking paper. Trim any crisp edges.Starting from one of the shorter sides, start to make a roll with the towel going inside. Cool the wrapped roll on a rack, seam side down.Repeat the same for the next cake as well.
Prepare the cream filling
8.In a large bowl, add the cream beat till very thick,mix in the plums.
9. Divide the cream mixture between the completely cooled cakes.Open the rolls and spread the cream mixture, making sure it does not go right to the edges (a border of � an inch should be fine).
10.Roll the cakes up again, this time without the towel. Wrap in plastic wrap and chill in the fridge till needed, seam side down.

Recipe :Vegan Plum ice cream
The ice cream is made without an ice cream maker.

Ingredients
3 ripe red plums,seeded and diced
2 and 1/2 cup Thick Coconut milk
1 tablespoon virgin pressed coconut oil
1 teaspoon vanilla extract
1/2 cup agave nectar or maple syrup
1 tablespoon white sugar
1 tablespoon powdered agar-agar or gelatin

Method
Dissolve the agar-agar or gelatin in 2 tablespoon of hot water.
In a small sauce pan,add the oil, plums and sugar and let cook until soft and bubbly about 10 minutes,add the dissolved agar-agar mixture 3-4 minutes before turning off the heat.Cool.
Transfer the plum mixture in a blender,add the coconut milk,agave nectar and blend until smooth.
Pour into a freezer friendly container and freeze till firm around the edges. Remove from the freezer, beat till smooth and return to the freezer. Do this 3-4 times and then set completely.


Recipe : Hot Fudge Sauce
Ingredients
1/2 cup Agave nectar
3 tablespoon natural unsweetened cocoa powder
2 tablespoon cornstarch
1 and 1/2 cup water
1 tablespoon organic butter or virgin pressed coconut oil
1 teaspoon vanilla extract

Method
1. In a small saucepan, whisk together the sugar, cocoa powder, cornflour and water.
2. Place the pan over heat, and stir constantly, till it begins to thicken and is smooth (for about 2 minutes).
3. Remove from heat and mix in the butter and vanilla. Keep aside to cool

Assembly
1. Cut the Swiss rolls into 20 equal slices ( approximately 2 cms each ).
2. Cover the bottom and sides of the bowl in which you are going to set the dessert with cling film/plastic wrap.
3. Arrange two slices at the bottom of the pan, with their seam sides facing each other. Arrange the Swiss roll slices up the bowl, with the seam sides facing away from the bottom, to cover the sides of the bowl. Cover the bowl with plastic wrap and freeze till the slices are firm (at least 30 minutes).
4. Soften the Plum ice cream. Take the bowl out of the freezer, remove the cling film cover and add the ice cream on top of the cake slices. Spread it out to cover till the half of the bowl. Cover the bowl with plastic wrap and freeze till firm ,3-4 hours.Add the fudge sauce over the ice cream, cover and freeze till frozen 6-8 hours.
Keep the cake out of the freezer for at least 10 minutes before slicing, depending on how hot your region is. Slice with a sharp knife, dipped in hot water.Serve with some fresh plum slices on side.


Catch more Swirly fun at daring bakers blog roll.

Papaya Banana Silken smoothie

Don't judge a fruit by its outward appearance,holds true with this warm and exotic tropical fruit.

I had tasted dried sweet papaya before but never bought a whole fruit home.The ripe papaya with hues of pretty peach color is deliciously sweet with soft buttery texture.The debut papaya had made a wonderful layer in my tropical fruit pops and a topping on the risotto ,and finally this luscious smoothie.

The enzyme called papain present in papaya(concentrated in raw fruit) is used for making digestive dietary supplements.The richness in Vitamin C makes it a powerful antioxidant fruit,also used in range of beauty products.



The pearly black seeds with intense peppery punch,can be ground and used in salad dressings and sauce.Looks good as garnish on the silken smoothie,except that it was way too spicy for my taste buds, had to unpleasantly fish them out.

Recipe : Papaya Banana Silken smoothie

serves 3
Ingredients
1/2 a medium papaya ,peeled ,seeded and cubed
1 ripe banana
1/2 cup soy milk
2 tablespoon agave nectar

Method
Blend all ingredients until smooth.Serve cold.


My passion for tantalizing tropical fruits continues with perfectly nourishing papayas.Share yours at Health Nut Challenge 7: Tropical Temptations.

Foodbuzz 24x24 : Save the Coast - A Louisiana Seafood Celebration

As a seafood and nature lover,the Gulf coast Oil spill's dire consequences immensely concerns me.When Foodbuzz announced the 24x24 Gulf Ambassador event dedicated towards raising money for those affected by the Gulf oil spill.I could not possibly miss the opportunity to support the rebuilding efforts and promptly proposed a Gulf inspired meal titled "Save the Coast - A Louisiana Seafood Celebration".Apparently Mr.Healthnut and I were in planning of a get together.It has been a year since we moved to Columbus and was about time we socialized with our new acquaintances.With my proposal accepted and my amiable pals available to join in the seafood feast,here is how I proceeded to prepare and execute the memorable dinner.


Normally I would start the preparation for a party(like this one) at least 3 days ahead.But it was different with seafood which tastes best the same day as cooked.The only prep work the day before was to have all the ingredients in hand.

Since my friends share the same love for spicy seafood ,the main ingredients were exclusively seafood.I choose affordable simple kind - crab,shrimp and fish,since we wanted this to be a budget friendly meal.Inspired by traditional Louisiana cuisine,each of the courses had to be flavorful but not overwhelmingly spicy as the weather was already turning up the heat.

All the seafood was bought from the local markets of Columbus that sell the best quality seafood.Some of the fresh herbs(thyme and cilantro)and vegetables(tomatoes and okra)were from my home garden(yes,harvested from my first ever home garden).


Appetizer
Herbed Mini Crab Cakes

To get the festivity rolling,these bite-size crab cakes were an appetizing start.The sauteed vegetables are mixed with crab meat,fresh and dried herbs ,spices and cooked to a slight crunch.These were gone in no time,so the first course of the meal had to be served promptly.
Recipe
Makes 25 mini crab cakes
Ingredients
1/2 pound crab meat
1/4 cup finely chopped onion
1/4 cup finely chopped green bell pepper
3 tablespoons finely chopped celery
2 tablespoon cilantro or parsley,finely chopped
1 teaspoon dried thyme
1/2 cup bread crumbs + 2 tablespoon
1 Organic egg
1 teaspoon Worcestershire sauce
1 teaspoon fresh ginger,finely minced
1 teaspoon salt
3/4 teaspoon cayenne pepper
3 tablespoon canola oil

Method
Heat about 2 teaspoon of oil in large pan,cook the onions, bell pepper, and celery ,until softened, about 8 minutes.Cool.

Whisk together the egg ,worcestershire sauce ,ginger,cayenne and salt in a large bowl, mix in the crab meat,cooked onion mixed and 1/2 cup bread crumbs.Shape into bite size patties.Dredge the patties in remaining bread crumbs.

Heat the oil in a large non-stick or cast iron pan over medium heat. When oil is hot, carefully place crab cakes, in batches, and fry until browned, about 3 to 4 minutes on each side.Serve warm with tartar sauce.

Starter - Entr�e : Okra Shrimp Roux Gumbo with Jalapeno Butter milk Corn bread

Gumbo is a luscious flavorsome soups savored in the Louisiana cooking.The stew is thickened with the roux sauce(made with equal portion of fat and flour),the mellow okra,spices and finally a variety of seafood are cooked slowly until the seasons marry.Usually enjoyed over bowl of white rice,I served with a more exciting jalapeno corn bread instead.I seeded the jalapenos again to avoid the excess heat.The buttermilk not just balances the heat but also makes the bread really moist.
Usually a soup and bread like such would make my meal complete,but as this was feast on grand scale,I was glad the guest were waiting for more.

Recipe
Serves 6-8
Ingredients
1 pound large shrimp(25-30 count), peeled and deveined
1 pound okra, sliced
2 tablespoon all purpose flour
2 tablespoon canola oil
1 medium onion,finely chopped
1/2 cup celery ,finely chopped
1/2 cup bell peppers,finely chopped
2 ripe Tomatoes steamed,peeled, seeded and chopped
2 cloves garlic, minced
1 can (10 1/2 ounces ) tomatoes
2 tablespoon fresh parsley, chopped
1/2 teaspoon cayenne pepper
2 bay leaves
3 cups water
Salt and pepper

Method
In a large cast iron Dutch oven or pot add the oil and flour.Cook over medium-low heat ,stirring constantly until the roux is lightly brown and aromatic,about 30 minutes.Add onions, peppers, celery and garlic. Saute for 4-5 minutes,add the tomatoes ,cayenne and bay leaves,cook for 2-3 minutes before stirring in the water.Cover and bring to a slow boil.Add the okra and simmer for 10-15 minutes until softened.Now add the shrimp and simmer another 15 minutes.Serve warm with the corn bread.


Jalapeno Butter milk Corn bread

Recipe
Ingredients
1 cup yellow cornmeal
1 1/4 cup all purpose flour
1 big Jalapeno pepper,seeded and chopped
2 large Organic eggs
1 1/2 cup reduced fat buttermilk
1 teaspoon baking powder
1/4 cup canola oil
1/2 teaspoon salt
Method
Preheat oven to 375 degrees F.In a large mixing bowl, whisk together the eggs ,and add the buttermilk and baking soda, and whisk to combine. Add the flour, cornmeal, peppers, and salt. Using a spatula stir until just blended. Do not over mix.
Pour batter into a greased 8 inch cast iron pan or a square baking pan or a baking dish. Bake for 25-30 minutes, until a toothpick inserted in the center comes out clean. Let cool few minutes before slicing.Serve warm with the Okra shrimp gumbo.


Main Course
Cajun Seafood Jambalaya

Jambalaya is another one of the most celebrated food in the Southern cuisine,prepared with variety of meat,spices and rice.I kept mine strictly seafood,the Cajun style has no tomatoes,the spice rubbed seafood is browned for the extra smoky aroma then cooked with rice and vegetables.
Last and fulfilling end of the savory course,the only craving now was for the dessert.
Recipe
serves 6-8
Ingredients
2 pound Tilapia or other firm white fish fillets
1/2 pound large shrimp, peeled and deveined
3 cups long grain rice,washed and drained
1 large onion,chopped
2 cup bell peppers(red,yellow and green),chopped
1 cup celery,chopped
2 cloves garlic,finely chopped
4 cups low sodium chicken stock
2 tablespoon canola oil
fresh cilantro or parsley for garnish.

For Cajun Seasoning
1 teaspoon cayenne pepper
3/4 teaspoon chili powder
1 teaspoon dried thyme
1/2 teaspoon dried basil
1/2 teaspoon dried oregano
1 teaspoon black pepper
1 teaspoon salt

Method
In a small bowl,mix together all of the ingredients under the seasoning list.Rub about a tablespoon of the seasoning over the fish fillet and shrimp.Let marinate in fridge for 10-15 minutes.
Meanwhile heat oil in a dutch oven or skillet on medium-high heat,add the onion,pepper and celery,saute to 3-4 minutes until soft,add the garlic and a tablespoon of the cajun seasoning and cook 2-3 minutes,get the vegetables out of the pan.
Add the fish fillets ,one at a time in to the pan and cook 5-6 minutes on each side until spice on the crust is nicely browned,take the fish out and cook the shrimp for 4-5 minutes until spices is brown and aromatic.Set the shrimp aside along with the fish.Now add the rice in to the pan ,stir frequently,cook 3-4 minutes until rice is pearly white,then pour in the stock and drop the bay leaf;bring to a boil.Cover,reduce heat and simmer for 10-12 minutes.Then mix in the vegetable mixture,fish fillet(torn in smaller chunks) and shrimp,cook another 10 minutes until rice is fully cooked.Discard the bay leaves.Serve warm.Garnish with fresh parsley or cilantro.

Drink
Berry Lemon Spritzer

A refreshing blend of berries and lemons,the chilled drink was a perfect thirst quencher.
serves 6
Ingredients
1 cup assorted frozen berries
2 lemons,quartered
2 tablespoon sugar
10 ounce bottle of lime flavored soda water
Ice cubes

Method
Puree the frozen berries in a blender with the sugar until smooth.Filter the puree to remove the pulp.Pour about 2 tablespoon of the berry juice in each glass.Add the ice cubes,soda water,a lemon wedge in each and serve immediately.

Dessert
Peach Chocolate Banana Foster with thyme infused caramel sauce

For a sweet finish to the enticing feast,nothing could have been more cooling than an ice cream dessert.Quick to put together with simple ingredients, caramelized fruit and ice cream,this is the kind of dessert one can prepare right in front of the guests of the party.My version is non-alcoholic,for added flavor I infused the caramel sauce with fresh thyme.

Serves 6
Ingredients
1 tablespoon unsalted Organic butter or virgin pressed coconut oil
1 tablespoon dark brown sugar
1/4 teaspoon ground cinnamon
1/2 teaspoon freshly ground nutmeg
3 medium ripe bananas, sliced
1/2 teaspoon finely grated orange zest
1/4 cup orange juice
3-4 sprigs of fresh thyme
2 ripe peaches ,chopped
6 scoops of reduced fat Ice cream(I made my own Chocolate Almond ice cream)
Method
Melt the butter or coconut oil in a pan on low heat. Add brown sugar, cinnamon and nutmeg and stir until sugar dissolves. Add the orange juice,thyme and bring sauce to simmer. Add peaches ,bananas and cook for about a minute ,sprinkle the zest and turn the heat off. Discard the thyme sprigs,place the fruit in the serving plates,pour some sauce over each,and serve with the ice cream.

As much as we loved the succulent seafood meal ,we were also very anxious about the extent of damage the spill has caused to the marine and wild life in the Gulf not to mention the fishermen whose livelihood depend on the business,and how it would affect some of our seafood choices in years to come until natural purity of coastal waters is restored.
Foodbuzz has pledged to donate $250 on behalf of every featured 24x24 publisher of the month, to Greater New Orleans foundation,which has been playing a key role in relief efforts in the wake of the tragic oil spill.I am truly pleased to have been selected as the Foodbuzz 24x24 Gulf Ambassador.

Be sure to check back with other 24X24 posts of this month here.

Caramelized Plantain Muffins

A close relative of bananas,carbohydrate rich Plantains when extremely ripe, taste as amazing as bananas.I have to admit,the raw plantain curry that mom used to makes did not quite kindle the appetite,but the crunchy chips and crispy fries were whole another temptation.
But more than raw I cherish the ripe fruitier form of plantains.The plantains have a very long shelf life,while the raw is great for chips and curries,the medium ripe makes a great breakfast treat when lightly caramelized with little bit of sugar,better yet the completely ripe plantains are the best for making these energy boosting breakfast muffins.
I first found the brilliant idea of baking with plantain at Kerstin's Cake batter bowl ,her original recipe of Plantain cupcakes was part of Ultimate Recipe Showdown on Food Network.I can't call my adaptation here as cupcakes as the icing is missing ,so I thought a breakfast muffins would be more appropriate title.

Recipe : Caramelized Plantain Muffins adapted from Kerstin's recipe as seen in the Ultimate recipe showdown
Makes 8 muffins
Ingredients
For Caramelized Plantains:
2 tablespoons Organic butter or virgin pressed coconut oil, melted
1 tablespoons brown sugar
1/2 teaspoon ground cinnamon(can also use a whole cinnamon stick,cloves and discard before mashing)
3 very ripe plantains (the peels should be entirely brown-black), peeled and sliced into 1/2-inch pieces

For Muffins
1 3/4 cups whole wheat pastry flour
1 teaspoon baking powder
1/2 teaspoon baking soda
1/2 teaspoon salt
1/3 cup canola oil
1/2 cup brown sugar or 1/4 cup tablespoon Agave nectar or Honey
1/4 cup reduced fat milk
2 large Organic eggs
1/2 cup reduced fat buttermilk
1/2 teaspoon pure vanilla extract
2 cups caramelized mashed plantains

Method
To make the caramelized plantains: Preheat the oven to 375 degrees F.

Mix the melted butter or coconut oil, brown sugar, and cinnamon in a small bowl. Put the sliced plantains in an 8-inch square baking dish and pour in the fat mixture. Toss the plantains until well coated with the mixture. Bake in the preheated oven until caramelized, about 15 to 20 minutes. Remove the pan from the oven and mash the plantains with a fork. The yield should be about 2 cups mashed caramelized plantains.

Alternately ,one can also caramelize the plantains at medium heat on the stove top in large saute pan.Takes about the same time as baking.Let cook for about 5-6 minutes on each side.

To make the cupcakes:

Preheat the oven to 350 degrees F. Line an 8 cup muffin pan with parchment cups. with liners.

Add the flour, baking powder, baking soda, and salt to a sifter and sift into a large bowl.

In another large bowl add the oil and sugar or syrup and mix, with a hand whisk, until smooth. Beat in the eggs, buttermilk, vanilla extract, and the mashed caramelized plantains until the batter is smooth. Slowly stir in the sifted flour mixture and mix until smooth.

Evenly spoon the batter into the lined muffins pan, filling the cups 3/4 full. Bake until a toothpick in the center comes out clean and the tops are light golden brown, about 22 to 25 minutes. Remove from the oven and let cool for 5 minutes in the pan. Serve warm.


These are moist and lightly sweet,the hearty caramelized plantains heightens the flavor of the muffins for a perfectly palatable muffins.

The Health Nut Challenge 7 focuses on tropical fruits and vegetables.Please share yours for an exciting round up of Tropical Temptations.

Baked Doughnuts with Peach Honey Glaze

My passion for healthy baking lead to me to do the unthinkable - baking the doughnuts.Thankfully I wasn't the first one to be thinking of doughnuts with a healthier profile.There were quite a few recipes available on searching,Heidi's stood out on the top,I follow her method closely,although the ingredients vary a little.



Among the changes to the original recipe,I mixed in some whole wheat pastry(gotta have the fiber).Then the fat had to be in moderation too ,so combining butter and oil eased the fat calories furthermore.



The fresh fruit and honey glaze makes all the difference,without the glaze these wouldn't be as attractive and appetizing.Choose an intensely fruity glaze to add that essential layer of flavor.



The only downside,these not as moist as deep fried so cannot be stored for weeks,best if consumed the same day,or in a day or two.If that doesn't seem possible ,bake them in smaller batches instead.

Recipe: Baked Donuts with Peach Honey Glaze.
Makes a dozen large donuts
Ingredients
2 1/2 cup all purpose flour
2 cups whole wheat pastry flour
1 1/4 cups reduced fat milk(can also use almond or soy milk),divided
1 packet(2 teaspoon) active dry yeast
2 tablespoon olive oil
2 tablespoon organic butter or virgin pressed coconut oil,melted
1/2 cup brown sugar
2 organic eggs
1/8 teaspoon salt
For the peach honey glaze
4 ripe peaches,cored and chopped
1/2 cup Pure Organic honey
2 tablespoon Organic butter or virgin pressed coconut oil

Method
Warm about a cup of milk in the microwave for 20-25 seconds(warm to touch ,about 100F).Stir in the yeast and sugar,let get frosty,takes 10 minutes.
Beat the eggs in a bowl,whisk in rest of the milk ,butter and olive oil.In a large mixing bowl,combine flour,eggs and yeast mixture,until dough comes together smooth and supple,add more flour if needed.Cover the bowl and set in warm corner,let rise until double in size,about 1-2 hours.

Punch the air out of the dough,transfer on a lightly floured work surface.Divide in to about 4 portions.Roll out each portion about 1/2 inch thick,cut out circles using a 3 inch cookie cutter.To make the hole in the center use a smaller cutter.Make the center hole is big enough or might shut close when proofing.Finish cutting out the doughnuts from the rest of the dough.Lay them on a baking sheet,cover with kitchen towel and let rise(proof) for another 30 minutes.

Preheat oven to 375F.Bake the doughnuts until bottoms are lightly brown,about 10-12 minutes.Cool on rack before glazing.

Prepare the glaze,by melting the butter or coconut oil in a large saucepan,add the peaches and cook until soft,about 5-6 minutes.Stir in the honey towards the end.Blend in a food processor until smooth.

Dip both sides of the baked douts in the warm glaze.Serve immediately.Could be refrigerated in air tight container for a day or two,but tastes best the same day.


The holey temptation without the guilt - these are half the calories than there deep fried overly sweet counterparts,a reason enough to wholly enjoy them.

The doughnuts are now a part of Yeast Spotting.

Electrolux #Splits :Dark Chocolate Velvet Banana Split

Ovarian Cancer Research Fund(OCRF) was founded with a very straightforward: to fund research to find a method of early detection and ultimately a cure for ovarian cancer. The Board of Directors and dedicated staff of OCRF work diligently to educate women about ovarian cancer.They believe through educating a woman about ovarian cancer can make a difference in the lives of thousands of women who may be at risk.Every new research grant brings one step closer to finding a breakthrough.

To help fund the most promising work that is being done in the area of ovarian cancer by OCRF, Foodbuzz helped Electrolux and Kelly Ripa raise money for the Ovarian Cancer Research Fund by sending two Foodbuzz Featured Publishers to New York and giving them an opportunity to make banana splits with their kids.

To further support the worthy cause ,Foodbuzz is sponsoring a posting challenge and Top 9 takeover! In a Top 9 Takeover, Foodbuzz asks all Featured Publishers to construct a post about their ultimate Banana Split, and then for one day only, all Top 9 posts reflect that theme!.And Foodbuzz will donate $50(Up to $5,000) for every Banana Splits post by a Featured Publisher before Friday, July 16th.



For my delicious take on the decadent banana dessert,I use home made velvety dark chocolate ice cream(that has 1/2 the fat of a heavy cream ice cream),the topping of rich chocolate fudge sauce has no cream either,the nutty almonds ,juicy cherries and a crunchy whole grain berry cereal - all make it a healthier dessert, so fun to make and even more delicious to eat.

Recipe :Low fat Dark Chocolate Velvet Ice Cream and Chocolate Fudge Sauce
Ice cream yields 2 cups
Makes 4 banana splits
Ingredients
4 Ripe bananas
For Dark Chocolate Velvet Ice Cream
2 cups reduced fat milk
1 cup unsweetened Coconut milk(preservative free,I use Thai Kitchen brand)
1/2 cup bitter sweet chocolate chips
1/4 cup unsweetened cocoa powder
3/4 cup brown sugar or 1/2 cup agave nectar
2 teaspoon unflavored gelatin or 1 teaspoon agar agar powder

For Chocolate Fudge Sauce
1/2 cup bitter sweet chocolate chips
2 tablespoon reduced fat milk

For toppings
1/2 cup raw almonds,few chopped rest kept whole
1/2 cup low fat whole grain berry cereal
few fresh cherries

Method
Heat about 1/4 cup of water in a small saucepan,add the gelling agent(gelatine or agar-agar).Let simmer for for 4-5 minutes until completely dissolved,turn off the heat and stir in the sugar until completely dissolved.
Heat milk(both coconut and dairy milk) in another saucepan,turn off the heat and add the chocolate chips and the cocoa powder,whisk until mixture is smooth and glossy,stir in the sugar-gelatin mixture,blend in a food processor for a minute.Pour in freezer proof container and chill for 3-4 hours before churning in an ice cream maker as per the manufacturer's instruction.Serve the ice cream or store in freezer proof containers.
To make the fudge sauce
Just before assembling the banana split,combine the chocolate chips and the milk ,set in the microwave for 15 seconds,stir and return for another 15 seconds ,repeat until chocolate is completely melted and smooth.

To assemble the banana split,use either tall wine glasses or oval slightly deep plates.Sprinkle the cereal at the bottom of the serving dish,then place whole raw almonds,put halved bananas on the side,a scoop of ice cream between the bananas.Drizzle about a tablespoon of chocolate fudge sauce, some chopped nuts and cherries.And indulge!

Watermelon Spritzer. And the winner of Ice cream challenge.

Who doesn't crave watermelon during the summer? A slice of fresh juicy crisp watermelon can quench the thirst better than any other fruit.Mid-summer has the best melons that are ripe,red and sweet.

Watermelon is loaded with a nutrient called citrulline that helps produce nitric oxide, a powerful blood vessel dilator that's critical to healthy blood flow - Dr. Oz

Much more satisfying than sugary sodas,the fizzy watermelon ice cubes spritzer is an amazing drink to chill off.The melon ice cubes keeps the drink cooler longer,alternately you could also make the drink by blending the melon with few ice cubes.But the ice cubes method yield a more intense melon punch,since the ice cubes are purely melons.

Recipe : Water melon Ice Cubes Spritzer(Non-alcoholic)
Ingredients
5 cups of Water melon chunks(about a quarter of large size melon)
2 tablespoon agave nectar(optional)
6 ounce bottle of lime flavored soda water

Method
Puree the water melon in a blender until smooth.Pour in ice trays and freeze for 4-5 hours.Unmold the ice cubes,put about 5-6 of the frozen water melon cubes in each of the tall glasses and pour a cup of soda water in each.Serve immediately.




Now for the exciting announcement of the winner of the Health Nut Ice cream challenge.It was a very close contest with such brilliant healthy Ice cream recipes.The top recipes which got most votes are :

Recipe , Votes
Kiran's Avocado Coconut Vegan Ice Cream 13
Denny's Almond Carrot Ice Cream 11
Nithu's Mixed Veggie Fruit Nut Oats Ice Cream 9
Rebecca's Almond Berry coconut Ice Dream 8
Curry Leaf's Mango coconut pops 5
Priya's Orange Yogurt Cheese Pops 4
Umm Mymoonah's Cherry Porridge Ice Cream 4


Congrats! Kiran,a copy of Rachel Albert-Matesz's Ice Cream Cook Book will be on your way soon.Thanks again to all the participants,the challenge indeed brought out some unusual yet tasty ideas of home made ice cream.

Peach Tomato Salsa Ranchera

Peach Tomato Salsa Ranchera's instant burst of heat from chili peppers and sweetness of peaches,had me craving for its recipe since I first tasted it at my friends.But the recipe was a mystery since the salsa was store bought.I searched in couple of stores with no luck finding the peach kind.Google came to the rescue,searching the net found this easy video of salsa ranchera.Boosting that recipe on the video with sweet summery peaches,voila! I created my own home made peach tomato salsa that was almost as good as the one I first tasted.


The ranch-style Salsa is traditionally made with tomatoes,spices and hot chili peppers.Baking the tomatoes and hot chili peppers gives a mellow roasted flavor to the salsa ,better than steaming or blanching.One can even use ripe mangoes instead of peaches or both together.Just make sure the peaches are thoroughly washed since its the fruit considered to most laden with pesticides,or buy organic peaches if available.

Recipe: Peach Tomato Salsa Ranchera
Ingredients
3 ripe peaches,thoroughly rinsed,pitted and diced
3 plum red ripe tomatoes,cored and halved
1/2 cup shallots ,finely chopped or minced
1 clove garlic,finely chopped
1 tablespoons. lemon juice
2 tablespoon apple cider vinegar
3 jalapeno peppers or Serrano peppers ,seeded and halved(Use 2 for medium heat)
1 teaspoon ground cumin
1 tablespoon cilantro, chopped
1 tablespoons Extra virgin olive oil
1/2 teaspoon fresh ground black pepper
1/2 teaspoon salt

Method
Lay the tomatoes and peppers on a baking sheet,cut side down.Set in the preheated oven at 35F oven and let bake for 15-10 minutes until slightly charred at the top.Transfer in a blender and puree.

Heat the oil in a large heavy skillet,add the garlic and shallots,saute for a minute.Add the cumin,peaches and cilantro,cover and cook another 3-4 minutes just until peaches are little soft but not mushy.Stir in blended tomato and pepper mixture,let warm up.Stir in the vinegar,lemon juice,season with salt and pepper.Transfer in a bowl and serve with blue corn tortilla chips.Can be stored in sterilized jar for a month.



Fruity fiery tangy,the best salsa I ever tasted.

Tuna Burger with Pine apple Relish,Plantain Fries and Berry Milkshake

The Ultimate Trio

I abstain from fast food burgers for all good reasons,but making one from scratch at home with better ingredients and flavors is an absolute pleasure of good food.I stumbled through Bobby Flay's Burgers,Fries and Shakes by chance at the library,one look through the book,was tempted enough to take it home and fix up at least a few of the of the tastiest combination of flavors ,that might just change my taste for burgers.
Bobby presents some fantastic twists to classic burgers,uses flavorful relishes and condiments to further enhance the taste of the beloved fast food.In addition the books had some tasty fries and refreshing shakes,to along for a completely satisfying meal.


Among the grilling guru's crafted tastiest recipes,the leaner seafood variety of Salmon and tuna burgers suited my palate perfectly.Although I did not completely stick with the original recipe,a lover of spices,had to add some more of the spicy ingredients and touch of greens to the burger.Also for the fries,shallow frying worked out well.The buns can definitely be store bought,since I never seem to find the right size hearty buns for my burgers,I choose to bake my own,even though it was 94F outside.On brighter side the steamy kitchen did quickened the rise of yeast in dough.The buns baked while the burgers cooked.The fries needed a close eye,the thin cut plantain can burn easily if ignored.

Recipe : Sesame Burger Buns
Make 3 large burger buns
Ingredients
2 1/2 cups whole-wheat flour
1/2 cup sesame seeds
1/2 teaspoon of salt
2 tablespoon extra virgin olive oil
1/2 cup of Warm water
2 teaspoon of sugar
2 teaspoon active dry yeast or 1 packet(1/4 ounce) of quick rise yeast

Method
Make the Dough
In warm water mix in the dry yeast and sugar. Let sit for 10 minutes,until it gets frothy.
In a bowl combine the flours,oil,seeds(reserve few sesame seeds for topping the buns) ,salt along with the yeast mixture. Knead until the dough is tacky but not sticky and place in a greased bowl and cover. Allow to rise for an hour until double its size.
Shape and proof the buns
Get the dough out of the bowl,sprinkle some all purpose flour on the work surface and knead the dough for few seconds and divide in to about 3 portions. Set on a cookie sheet and finish shaping the remaining buns,place them about 1/2 inch apart from each other,sprinkle some sesame seeds on each of the buns. Cover with wrap and allow to rise for another hour.
Bake the Buns
Preheat Oven to 450F. Bake for about 18-20 minutes until crust turns lightly brown. Let cool on rack,Slice using a serrated knife. Assemble the buns with choicest veggies and greens .


Recipe: Tuna Burger,adapted from Bobby Flay's Burgers,Fries and Shakes
Serves 3
Ingredients
For the burger
1 pound fresh Tuna
2 green onions(green and pale green parts),thinly sliced
1/2 tablespoon Dijon mustard
1 garlic clove,finely minced
1/2 inch piece of ginger root,finely minced
1/2 teaspoon cayenne pepper or hot chili powder
1/4 teaspoon each of cumin and coriander powder
few leaves fresh mint,finely chopped
1 teaspoon salt
1 tablespoon canola oil
3 whole grain sesame burger buns(as in the above recipe),split;toasted,if desired.

For the Pineapple Relish
1 cup pineapple,finely chopped
1 dill pickle,finely diced
1/4 cup finely chopped red onions
1 tablespoon fresh lime juice
1 teaspoon honey
3 tablespoon finely chopped fresh cilantro leaves
1 tablespoon extra virgin olive oil

few tender kale leaves and baby kale for topping (or use other leafy green of choice)

Method
To make the relish,combine the pineapple,pickles,onions,lime juice,honey,cilantro and oil in medium bowl and season with salt and pepper.Let sit at room temperature for 30 minutes before serving so that the flavors meld.

To make the Burger,cut the tuna in to large pieces and than coarsely chop in a food processor.Do not over process(or you can chop it by hand with a sharp knife)

Whisk together the mustard,dry spices,ginger,garlic and salt in a large mixing bowl.Add the tuna and green onions and gently fold to combine.Divide the tuna mixture in to 3 equal portions(about 5 ounces each).Form each portion loosely in to a 3/4 inch thick burger.Place on a plate,cover and let chill in refrigerator for at least 30 minutes before cooking.

To cook the burgers,heat the oil in a saute pan or griddle(non-stick or cast iron) until begins to shimmer.Cook the burger until golden brown on the bottom sides,about 3 minutes.

To assemble the burger,burger on the sesame bun with kale leave,top with relish and fresh baby greens.Serve immediately with the plantain fries and milk shake.


Recipe: Plantain Fries,adapted from Bobby Flay's Burgers,Fries and Shakes
Ingredients
2 green plantains
3/4 teaspoon salt
1 tablespoon grate lemon zest
1/2 teaspoon cayenne pepper or hot chili powder
2 tablespoon peanut oil

Method
Stir together the salt,lemon zest and cayenne pepper in a small bowl.
Heat oil in a medium cast iron pan over medium heat.While the oil heats up,peel the plantains using a sharp knife to cut off the top and bottom ends then peel the green skin off.Cut the plain in to 3,halve each of the three pieces in to thin slices.Now cut each strip lenghtwise in to about 1/8-inch-thick fries.
Shallow fry in batches,turning frequently,until golden brown,about 2-3 minutes.Remove using a slotted spoon on to a plate line with paper towels and season immediately with the salt mixture.Serve hot.

Recipe:Berry Milkshake
Ingredients
2 cups Frozen berries
2 cups skimmed milk
1 cup fat-free frozen yogurt
2 tablespoon Agave nectar

Method
Combine the milk and berry in a blender and blend for 10 seconds.Add the frozen yogurt and blend until smooth,about 30 seconds.Serve immediately,garnish with fresh strawberries,if desired.


My tough take on the ultimate trio from the scratch - warm toasty buns with a juicy burger and sweet tangy relish,crispy fries and an icy fruity shake,was a sure comforting end of a sizzling hot summer day.
I'm submitting the recipe to Yeast Spotting.

Healthy Ice Cream Carnival

Have your Ice Cream and Eat it Too?

Yes! it is possible to have the best of both taste and nutrition.Thanks to the
16 talented Ice screamers who proved it by taking the Health Nut Challenge 6 : I Scream for Ice Cream Challenge.

Get ready to embrace the vibrant carnival of mostly fruity,few nutty and even some veggie healthy ice creams,some of which are definitely different from the usual.While you at it,choose your favorite healthy ice cream and submit using the form towards the end of the post.The Ice cream that gets the most viewer votes will take home the Chef Rachel Albert-Matesz's Ice Dream cookbook,a treasure of vegan healthful Ice cream recipes.

Participant Entries

1.Mona's deliciously dense frozen dessert ,Pomegranate Kulfi,is enriched with antioxidant rich totally natural Pomegranate juice.Traditionally a kulfi is a no-churn ice cream,made by boiling milk until reduced by half, then flavoring with nuts, aromatic spices or saffron,and finally freezing in molds.The reduced milk imparts the creamy attribute to the Kulfi.Mona uses evaporated milk instead of condensed milk to control the amount of sugar in the kulfi.


2.Priya's easy breezy Orange and Yogurt Cheese Pops are made with freshly squeezed orange juice with agave syrup and yogurt cheese.A Yogurt cheese is a creamy white cheese,obtained after straining the yogurt in a muslin cloth.Using low fat or fat free yogurt,is best to avoid all the fat and still retain the source of calcium.


3.Sharada's Egg free and guilt-free Mango Ice Cream,is mangoes at its best.

4.Rebecca's gorgeous Almond-Berry Coconut Ice Dream,is also inspired by Chef Rachel Matesz's Ice creams Minus the Moo,using coconut milk for all it better benefits than the full fat dairy cream.

5.Sayatani's delicacy of hot summers Mango Kulfi,is made from fresh juicy sweet mangoes harvested from her own backyard.

6.Mallika's perfect scoop of Caramelized Peanut Butter Ice Cream,has the heart healthy fats from the roasted peanuts,the caramelized sugar adds so much more to the flavors of nuts besides the sweetness.


7.Soma's luscious red refreshingStrawberry Sorbet with summer's best berries is a sure winner among young and old alike.

8.Curry Leaf's cooling Mango Coconut Pops are dairy free sweetened with heavenly honey.


9.Divya's creamy sweet Kulfi is enhanced with benefits of almonds and pistachio.


10.Umm Maymoonah's Cherry Porridge Ice Cream,besides being sweetened with healthful honey ,flavored with luscious berries has coconut milk and oats porridge as the secret ingredient,which makes this such a unique ice cream.


11.Kiran's Avocado Coconut Vegan Ice Cream is an absolutely sensational way to enjoy the nutritious creamy green fruit.


12.Jagruti's aromatic Mavadaar Rose and Coconut Kulfi has a touch of powdered coconut milk and hearty paneer(Indian cottage cheese).


13.Sukanya Ramkumar's fascinating Plum Swirled Pops,is a fruity frozen concoction of fresh plums and low fat vanilla yogurt.


14.Denny's exotic Carrot Almond Ice cream ,with almond milk and Greek yogurt as the base,sweetened with honey and flavored with carrot juice,nuts,rose water and saffron,is just about how healthy and tasty an ice cream can get.


15.Nithu Bala's fantastic Mixed Fruit Veggie Nut Oats Ice Cream,is so nutritious with wholesome oats,nuts,fresh carrots ,beets,coconut milk,orange juice and with sweetness in moderation,this is perfect choice even for breakfast.



16.Aqua's Green mango Sorbet,is a refreshing thirst quencher,with tangy green mangoes,sweet jaggery and hint of aromatic cardamom.

My Entries


Peanut Butter and Plum Jelly Ice cream,gets the smooth creamy texture from the roasted peanut butter and home made jelly adds the fruity touch.This is a dairy free ice cream inspired Chef Racheal Matesz's Ice Dream recipes

Kumquat Ice Cream,again dairy-free with a citrusy punch of kumquats,the smaller cousins of orange.

Raspberry Tofu Dark Chocolate Ice cream Cake,a frozen layered cake with creamy tofu berry ice cream layer over the hearty dark chocolate bottom.

Tropical fruit Pops,a real summer indulgence,fruit pops with a variety of real fresh fruit puree ,that deliciously add a daily serving of all natural fruits and fiber in your diet,void of artificial colors or excess sugar.

No-churn Almond Banana Chocolate Ice cream with amazingly simple ingredients and easy grind-blend-freeze method ,the ABC ice cream is sumptuous summer treat.

Chunky Cherry Ice Cream,bountiful fruity bits in chilled dairy-free creamy goodness,this frozen treat calms the craving for the cool.