Methi Sunflower Seeds Buns with Minty Barley Soup

Winter is clearing way for spring,but spring can still be cold and frosty at times.Warm soup and bread for supper packed with herby flavors and aromas,nothing could be simpler yet so satisfying.

If you can't find Fenugreek leaves(I always get mine from Indian stores),use other aromatic herbs like thyme or rosemary.Also can use other kinds of seeds like flax seed ,pumpkin seeds or sesame for Sunflower seeds.

Recipe : Methi Sunflower Seeds Buns
Ingredients
2 1/2 cups Whole wheat flour(fine ground)
1/2 cup toasted sunflower seeds
1/2 cup fresh Fenugreek(Methi) leaves
1 tablespoon flax seed meal
1 1/2 tablespoon Extra virgin Olive oil
1/2 teaspoon salt
1 pack active dry yeast(about 1 1/2 teaspoon)
1/4 cup warm water

Method
In warm water mix in the dry yeast. Let sit for 15-20 minutes in the warm corner.
In a bowl mix all the ingredients along with the yeast mixture. Make a smooth dough and place in a greased bowl and cover. Allow to rise for an hour in a warm place until double its size.
Knead the dough for few seconds and divide in to about 6-8 equal portions. Take one portion of the dough and shape round.Cover with wrap or bread basket and allow to rise for another hour.

Preheat Oven to 400F. Bake for about 15-18 minutes. Serve warm.Can store in air tight container for 1-2 days.


Minty Barley Soup
Ingredients
1 cup Barley,hulled
1 cup fresh mint leaves,chopped
3 cups vegetable stock or water
2 teaspoon Extra virgin Olive oil
1/2 a medium Onion,peeled and chopped
1 small ripe tomato,chopped
2 cloves garlic,peeled and minced
1 inch piece of ginger root,minced
1 teaspoon ground cumin(zeera powder)
1/2 teaspoon chili powder or freshly ground black pepper
Pinch of turmeric
1/2 teaspoon salt
Method
Saute onions in a skillet until translucent,add the garlic and ginger after a minute,add the spices;saute another minute until aromatic.Now add tomatoes,cook until soft about 5-6 minutes then mix in the stock.Bring to a boil,add the barley ,salt and mint;cover and cook 15-20 minutes until barley is soft and cooked through.Serve warm preferably with bread on side.



Health nut Challenge 4 : Bitter Better Health.Please send your entries before March 10th.Thank you.

Cocoa Barley Bites

Change is the only thing constant in my cooking.Remember these Energy bites? I recreate the same recipe with change of ingredients for these tasty snack time bites, Barley flour and cocoa instead of wheat flour and a different sweetener and fat.Barley flour imparts soft and crumbly texture ,the cocoa and bitter sweet chocolate chips add an intense chocolate smack to the bites.
This particular barley flour purchased from the local Indian store had the fibrous look and feel,can also be seen in the end result of baking these bites.Barley flour is also available in other specialty stores.Its rich in protein and fiber but not free of gluten.


Recipe : Cocoa Barley Bites
Makes about 15 bites, 1 1/2 inch each.
Ingredients
1 1/2 cup Barley flour
2 heaping tablespoon unsweetened cocoa powder
1/4 cup dried fruits(raisins,cherries,cranberries or others)
2 tablespoon (about 1 ounce) bitter sweet chocolate chips(with at least 60% cocoa)
1 1/2 tablespoon Virgin pressed coconut oil(can also use Pure ghee)
2 tablespoon Agave nectar or Pure Honey
2 tablespoon water
pinch of salt

Method
In a mixing bowl,combine the flour,cocoa powder,dried fruit and chocolate chips.In another container melt the coconut oil or ghee in microwave oven or on stove top,stir in the sweetener(agave nectar or honey).Combine this wet mixture in the flour mixture,add the water and using hands bring the mixture together.The mixture does not feel like the cookie dough,its much dense and easy to work with hands.Take about a tablespoon of mixture each time and shape round and flat.Lay on a baking sheet.

Bake at 325F for 12-15 minutes.Let cool on rack.Serve with reduced fat milk on side.Taste best the same day.Can be store in air tight container for 2-3 days.

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

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.

Barley Brown Lentil Mushroom Stew with Harissa

Harissa,the spicy Moroccan pepper sauce, works wonders in this revitalizing soup ,with just the right amount of spice and heat.The wholesome barley, brown lentils and mushrooms ,all healing foods,makes the stew a complete meal.

Barley
Barley is a high fiber grains,which means perfect for intestinal health.Its dietary fiber also helps in lowering cholesterol,fighting diabetes and protecting against some kind of cancers.Rich in selenium eating barley can enhance the immunity. learn more ways to include barley in your diet.

Recipe Barley Brown Lentil Mushroom Stew with Harissa
Serves 2-3
Ingredients
1/2 cup pearl Barley
1/2 cup brown lentils
2 cups mushrooms,chopped
1 large onion,finely chopped
1 plum tomato,finely chopped
1 teaspoon fresh ginger,finely grated
2 cloves garlic,finely grated
2 tablespoon Harissa
1 teaspoon salt
1 tablespoon extra virgin olive oil or canola oil

Method
Rinse the lentils and barley in cold water.
Heat the oil on medium heat in a large pot or skillet. Add the onions ,saute for 2 minutes until translucent, then add the garlic,ginger,tomatoes and harissa.Add the lentils and barley,saute for 3-4 minutes,then add 3 cups of water.Cover and simmer for 25 minutes,then add the chopped mushrooms and simmer another 15-20 minutes on low heat until lentils and barley are tender.Serve warm with some fried onions.

Health nut Challenge 2 :Healing foods - please share your creations.Check here for the rules of the event.

Oats Coconut Milk Pudding(Pradhaman)...No Eggs Needed.

Pradhaman in all its creamy and coconutty flavors reflects the exotic coastal state of Kerala in South India.The pudding makes the sweet side of the Sadya(big feast) served on banana leaf.Usually made with rice flakes,the whole oats seem to work just fine as the substitute for it.This delectable dessert is the creation of Madhuram at Eggless cooking,the blog with amazing eggless baking ideas,is also featured this month for Tried and Tasted event,the hostess of the month is Poornima of Tasty treats.

Recipe adapted from Madhuram's Eggless Cooking

Ingredients
1/2 cup Whole rolled oats
*1/4 cup Jaggery ,grated[available in most Asian stores)
1 cup Water
1 cup(about 4 ounce) Lite Coconut Milk
Roasted nuts and dried fruits for garnish

*If Jaggery is hard to find use 2 tablespoon brown or white sugar,or 3 teaspoon Agave nectar.

Method
In a heavy bottom sauce pan add the jaggery ,oats and water.Bring to a slow boil and cook until oats are softened.Reduce the heat and add the coconut milk,let simmer for 4-5 minutes until thick and creamy.Serve warm ,garnish with roasted nuts and dried fruits.



Food Facts
Jaggery - Healthier Substitute for Refined Sugar

Jaggery is common in South Asian desserts and Candies.Produced by boiling raw sugar cane or palm juice,jaggery does not under go additional processing hence is richer in natural nutrients.Jaggery also has several health benefits according to the traditional Indian medicine of Ayurveda including respiratory illness and maintaining blood pressure.

Classic Ratatouille

Ratatouille(pronounced RAT-EH-TOO-EY and literally meaning "Chunky stew to stir") is a Classic French-Proven�al dish with earthy flavors of abundantly fresh veggies.Dated back to 18th century France,the dish was poor farmer's nutrient rich meal.

I was introduced to this vintage recipe from the Disney-Pixar's Comedy "Ratatouille".The vibrant recipe at smitten kitchen inspired by the Movie itself was very impressive ,then I was thinking an easier method like the chop and toss method used in the Ratatouille pasta.

A really good ratatouille is not one of the quicker dishes to make,as each element is cooked separately before it is arranged in the casserole to partake of a brief communal simmer.This recipe is the only one we know of which produces a ratatouille in which each vegetable retains its own shape and character.~ Julia Child
More recently while browsing through Master Chef Julia Child's Classics found really good ratatouille recipe that undoubtedly seemed the best to bring out the flavors for an ultimate,delicate and crisp ratatouille.

The recipe here is adapted from both the tried and tasted recipes.One can layer vegetables,alternating or just top one layer of vegetable over the other.More importantly use fresh ingredients and avoid any canned vegetables for a flavorsome ratatouille.


Serves 3-4
Ingredients
2 medium Italian or Japanese eggplants or 4 medium Indian eggplants,thinly sliced(with Skin on))
2 yellow squash,thinly sliced
2 Zucchini,thinly sliced
1 small red ,green or yellow Bell pepper,seeded and sliced
2 cloves Garlic,chopped
2 medium Vine Ripe tomatoes,sliced
4 medium ripe red tomatoes,steamed,peeled,seeded and juiced
Few springs fresh herbs,basil or flat leaf parsley,chopped
1 teaspoon black pepper,freshly ground
2 tablespoon Extra Virgin Olive oil
1 1/2 teaspoon salt

Method
In large mixing bowl,toss all the sliced vegetables(eggplant,zucchini and squash) with a teaspoon of salt ,let sit for 15-20 minutes.
In a large pan heat the oil on medium-high heat.Saute the salted vegetables in a single layer ,about a minute on each side until slightly brown.Keep aside.
In the same pan,add the onions and saute onions about 3-4 minutes ,add the garlic and saute another minute before adding the peppers.Cook another 3-4 minutes on medium heat.
Add the tomato pulp ,cover and cook until juice has mostly evaporated.Season with salt and pepper.

In a baking dish or casserole spread 1/3th of the prepared tomato sauce,arrange the sliced of sauteed vegetable and the extra tomato slices in a single or double layer with sauce in between.Sprinkle the herbs and top any remaining tomato sauce.
Cover and simmer on stove top on medium-low heat for 20-25 minutes or bake at 375F for 15-20 minutes until cooked through.Slightly cool.To serve,spread a little sauce leftover in the dish on to the serving plate,place the cooked vegetables and garnish with fresh herbs ,enjoy along side a crusty bread or a bowl of brown rice.Tastes better the next day,gently reheat before serving.

Shot in the setting sun,the click was a pleasant surprise for me.Nabeel was particularly amused by its name for it reminded him of the amuses of the Rat Chef Remy. Mr.HealthNut on the other hand was delighted over the simplicity and flavors in the dish using the plain old baigan and tamatar.

This is now off to two wonderful events paired together - Click and Meeta's Monthly mingle : Heirloom.

bon app�tit!

Cauliflower Soup,Beet Herbs Pasta and Figs parfait.

It was one of those days craving for a hearty Vegan meal,thankfully I had ample fresh fruits and vegetables to satisfy the hunger with a well balanced 3 course meal.
Cauliflower soup
A light and wholesome soup for the start of the meal.If you like crunch with the soup like I do ,serve this with some crackers or baked chips.

Serves 2-3
Ingredients
1/2 a medium cauliflower,chopped
1/2 a medium onion, finely chopped
1 clove garlic,finely chopped
1/4 teaspoon ground cumin(optional)
1/4 teaspoon turmeric(optional)
1/4 teaspoon freshly ground black pepper or chili powder
1 tablespoon fresh herbs,finely chopped(I used cilantro)
2 cups vegetable stock
1 teaspoon all purpose flour
1 tablespoon Extra Virgin Olive oil
1 teaspoon salt

accompaniment
low fat sour cream or tomato chili sauce

Method
In a medium skillet heat oil,add the onions and saute until translucent(about 3-4 minutes) on medium-high heat.Add the garlic and saute another minute or two.Add cauliflower and spices ,season with salt.Cover and allow to cook until cooked through(about 8-10 minutes),tossing occasionally.Stir in the stock ,herbs and bring to a boil .Add the flour and stir well,and simmer for 2-3 3minutes. Carefully transfer the mixture to a food processor or use immersion blender to puree.Return to the skillet,keep warm on low heat.Serve with sour cream or tomato chili sauce.And some baked chips or cracker for crunch.


Beet herbs pasta
Serves 2-3
With my passion for beets already revealed ,the pasta is yet another way to include the wonder veggie in your diet.

Ingredients
1/2 a pound Whole grain pasta,use any kind
1/2 a medium onion,finely chopped
2 small beets,roasted
1 teaspoon Extra Virgin Olive oil

For herb garlic sauce
1 cup fresh herbs(like parsley or cilantro),finely chopped
1 big clove garlic,minced
1 tablespoon lemon juice,freshly squeezed
1/4 teaspoon black pepper or chili powder
3/4 teaspoon salt
1 tablespoon Extra Virgin Olive oil
Method
Cook the pasta as per the package instructions.
Make the herb garlic sauce by blending all the ingredients together.Keep aside.
Heat the oil on medium heat,add the onions,saute for 3-4 minutes until translucent,add the herbs garlic sauce,saute another minute or two.Mix the cooked pasta and stir well.Add the beets and serve warm.


Figs and Fruit Parfait.
As pretty and mysterious as these looks,figs are have healthy written in each of the seeds its packed with.

Parfait are the simplest desserts ,utterly delicious with the layers of fruity goodness.

Recipe

For compote
6 fresh ripe figs,chopped
1 cinnamon stick
1 teaspoon orange blossom water or rose water
1 cups water

For Parfait
3-4 cup fresh fruits(like mangoes,peaches,figs or nectarine),diced
1/4 cup roasted nuts.

Method
Bring the compote ingredients to a slow boil, simmer,for about 15 minutes, or until fruit soft. Discard the cinnamon stick. Puree the mixture,return to the heat and cook until glossy and syrupy.Serve warm or chilled, on Ice creams or make a parfait.
In a wine or parfait glass ,layer the fruits ,nuts and the compote.Serve cold.




Health Nut Challenge :Well Balanced 3 Course Meal

Heart felt thanks to those who have already sent in there delicious 3 course meals.For those planning to participate ,please send in the entries before the deadline - September 20th.

Bise Bele Bhath(Hot Lentil Rice)

My Special platter with concoction of pleasing elements was the lone thing comforting past week ,which has been a roller coaster of emotions.Was anxious and excited to begin with, about our move to Columbus OH ,busy with packing and cleaning up ,then the frightening halt to our motives with Nabeel's wrist bone fracture, from a terrible fall off the monkey bars.Now we patiently wait until my buddy boy recovers from the injury,ain't going to be much fun for him,with an end to all summers adventures.

About the dish that comforted us,comes from the Spicy South Indian Cuisine.What makes this dish so flavorful is the fresh home made spice mix,of course you do have the option of using a store bought help and buy the MTR Sambhar mix available in all Indian stores, but making the dish from the scratch imparts intense spicy flavors that's worth all the effort.
This was my first attempt in making BBB,so I had to refer some expert recipes of - Madhu,Sia and Madhuram.I used Brown rice and wild rice blend instead of plain white to add a little more protein and fiber.Though it was little too spicy for Nabeel,but me and hubby dear devoured every bite of the spicy meal.

Recipe :Roasted Spice mix
Yields about 1/2 a cup (about 4 ounces\100 grams)
Ingredients
2 tablespoon Chana Dal(split chickpeas)[see the lentil collage]
3 tablespoon Urad dal(Split black gram)
1/4 teaspoon fenugreek seeds(methi)
1 teaspoon pepper corns(Whole Kali mirchi)
1 cinnamon stick(about 3 inches)
2 cloves
4-6 Dry red chillies
1 teaspoon cumin seeds(Zeera)
1/2 teaspoon turmeric
1/2 cup Organic unsweetened desiccated Coconut
Method
Dry roast all the spices and lentils(except for turmeric and coconut) in a pan on medium-low heat .Stir occasionally.When the lentils get a light brown color and are roasted well.Cool and grind along with turmeric and coconut in a coffee grinder or a heavy duty grinder(like Sumeet).Use the mix for making the Hot lentil rice,can also be used in curries and to make Sambhar.Store in an air tight container for 2-3 months.

Recipe Bise Bele Bhath(Hot Lentil Rice)
Serves 2-3
Ingredients
1 1/2 cups Rice (I used blend of Brown rice and wild rice)
1/2 cup Toor Dal(split pigeon peas)
1 big carrot,peeled and sliced
1/2 cup green peas(I used baby soy beans)
1 cup Cauliflower or broccoli,chopped
1/2 cup french beans
1 medium Onion, chopped
1 teaspoon Tamarind paste(if using dry Tamarind soak about a walnut size ball in 1/2 cup of water for 15 minutes,strain the pulp and use the juice)
1/2 teaspoon Turmeric
1 table spoon of roasted Spice mix(as prepared in above recipe) or use store bought Sambar spice mix available in Asian\Indian stores
1 teaspoon salt
1/4 cup roasted nuts ( I used Pistachios)
1 tablespoon Vegetable oil or Extra virgin olive oil
few curry leaves


Method
Cook Rice and lentils
Soak the rice and lentils in water for 10-15 minutes.Drain the water,transfer in a saucepan with lid or pressure cooker.Add about 3 cups of water ,1/2 teaspoon and 1/2 teaspoon of turmeric.Cover and cook for about 40-45 minutes in the sauce pan and about 15-20 minutes in the pressure cooker on medium heat.

Cook the Vegetables
Heat the oil in saucepan on medium heat,add the onions and curry leaves; Saute for about 3-4 minutes then add rest of the vegetables,spice mix,and salt.Cover and cook until vegetables are tender,then add the tamarind paste with 1/2 cup of water or tamarind juice,simmer for another 3-4 minutes before mixing in the cooked rice and lentils.Cook on low heat for about 5 minutes until flavors fuse.The consistency should be little thick but not too runny.Garnish with nuts and serve in a deep soup plate or a bowl along with some home made yogurt(curd).

The plate of comfort is my entry for Lakshmi's RCI event,hosting Udupi and Mangalorean Cuisine ,this month is Sia of Monsoon Spice.
And also to Sunshinemom's Food in Colors,hosting this month's "Express your mood" theme is Nithya of Culinary Odyssey

Nutrition :
Calories per serving 200
Carbohydrates 35grams Fat 12.5grams Cholesterol 0mg sodium 900mg
sugar 9grams Protein 19grams Dietary Fiber 16grams.

Health Nut note :
The sugar in the recipe is mainly from Tamarind,if you are on low-sugar diet,use 2 tablespoon of fresh squeezed lime juice instead.

Beet Chalupas.And some changes in Health Nut Challenge

The inspiration for this eyeful delicacy was the Beet Chalupas at WhatsCooking.Pleasing to the eyes and the soul,these are no match with the greasy fried Chalupas on the menu at the popular fast food joints.Chalupas meaning boat in Spanish is popular Mexican food,if you've loved making homemade tortillas then these should be easy,rolled with refried(not really fried) beans ,Chapulas make a quite a filling variation of tortilla.Topping can be customized as per liking,I used beet greens along with hot pepper salsa and fresh avocados.

Recipe Beet Chalupas

Ingredients
2 cups Corn flour\ masa de harina(I used Quaker)
1 cup beet puree(see here how to cook beets)
1 cup water(little more if needed)
1/2 teaspoon salt
For Filling
2 cups re-fried beans(recipe follows)


Method
Prepare the dough by mixing all the ingredient until smooth and well incorporated.
Cover and let sit for at least an hour.
To make Chalupas
Heat a cast iron skillet or thick bottom pan on medium heat.Take a small handful of dough,place about a tablespoon of the refried beans mixture in the center(see the pictures).Close the open end to form an oval shape,press this between sheets of plastic ,press using a flat thick bottom pan until evenly flattened.At this point you could use your rolling pin over the plastic sheet just to even out the edges.Carefully peel out from the plastic and roast about a minute on each side,spread about a teaspoon of oil for each chalupa.
To serve top with fresh chopped green salad with hot pepper salsa and sliced fresh avocado.

I like to eat these folded.

Refried Beans
2 cups cooked pinto beans(or use red kidney beans )
1 teaspoon of your choicest spices,I used chilli powder and cumin powder
1/2 teaspoon salt
1 teaspoon olive oil

Method
Heat the oil and add the spices and beans,warm the beans and mash them using potato masher or in a blender.cool before stuffing in the chalupas.


Roasted Hot Pepper Cilantro Salsa

Ingredients:
2 Poblano peppers or Bell peppers
2 Jalapenos peppers,chopped
1 big clove garlic,peel and chopped
1 teaspoon cumin(zeera) powder
1 teaspoon salt
1 tablespoon Olive oil
1/2 cup of fresh cilantro

Method
Char the pepper on high heat in a broiler or grill.Turn occasionally with tongs, until skin is blackened, 15 to 20 minutes. Allow to sweat in a brown paper bag for a minute, then peel the skin and remove the seeds.
Blend the roasted pepper with Jalapenos,garlic,cilantro,cumin ,oil and salt until smooth.

A more kid-friendly Variation.

Minus the hot salsa the chalupas can be served with sprinkle of low fat cheese,tomatoes and some chopped greens .Heat under hot broiler for a minute or 2 to melt the cheese.
The Beet Chalupas are off to Monthly Mingle :Mexican Fiesta ,hosted this week by Jenny@AllThingsEdible


Click-BiColor

Pink and green ,these Chalupas are my entry for Click: Bi-colour, exciting Photography event at Jugalbandi


Health Nut Challenge Change of Rules

The last date of the event has been extended to September 20,as I'm going to get busier than expected in the month of August.Also I'm allowing old entries and one picture of all the 3 courses is not a requirement,send 3 separate pictures of each course ,which ever is possible.Check out the rest of the rules at the announcement page here.Happy Cooking :D

Rosemary Zopf(Swiss Braided Bread) With Graub�nden Barley Soup

Zopf is one of many kinds of breads savored in Swiss cuisine. This specialty braided bread has interesting similarity with the Challah.Swiss love this gorgeous bread for Sunday breakfast with butter or fruit preserves nevertheless I relished it with a bowl of soup for lunch.I use fragrant Rosemary ,that makes the bread all the more charming with its unique aroma and flavor.

Recipe Whole grain Rosemary Zopf

Ingredients
2 cups Whole Wheat Flour
1 cup All-purpose flour,little more for rolling
1 tablespoon fresh rosemary,finely chopped
1 tablespoon flax seed meal(optional)
1 pack active dry yeast,about 1 1/2 teaspoon.
2 organic eggs(vegan can skip the eggs and use 1/2 cup soy milk)
1 teaspoon sugar
1/2 teaspoon salt
2 tablespoon Olive oil

I found this video very helpful for a beginner's lesson in braiding a simple 3 strand bread.
Method
Combine water and sugar in a small bowl.Sprinkle the yeast over the top. Set aside until foamy,about 8 minutes
Whisk eggs, stir in oil and salt.Combine yeast mixture, the egg mixture in to the dough along with rosemary,knead the dough on a lightly floured surface until soft and supple,about 2 minutes.
Shape dough in to a ball and place in lightly oiled large bowl. Cover with clean kitchen towel and let rise until doubled in size,about 1 hour.
Preheat oven to 375F
Braid and Bake
Here is a video of 3 braid challah,very helpful indeed.
Turn dough on to a clean work surface and divide in to 3 equal pieces. Arrange ropes side by side on the work surface.
Starting at the far end braid the ropes. When the braid is finished,tuck both ends under and pinch to seal. Place loaf on a prepared baking sheet.Cover and let arise for another hour.
Brush loaf with little oil and sprinkle little more rosemary. Bake until golden brown,about 35-40 minutes.Cool on rack and slice,serve with soups or stews.


Recipe Barley Soup

This flavorful soup is from Graub�nden in Switzerland ,laden with fresh vegetables and barley,and makes a superb accompaniment with the zopf.This is a low cal version of a typical swiss soup which are usually rich with dairy like cheese or cream.Add 2 tablespoon of heavy cream towards the end of the cooking process, if desired.
Ingredients
1/2 cup Barley
6-8 button mushrooms
1 medium potato,peeled and chopped
1 medium carrot,finely chopped
1 cup cabbage,finely chopped
1 medium onion or leek,finely chopped
2 cloves garlic,finely chopped
1 teaspoon freshly ground black pepper
1 tablespoon fresh rosemary,chopped
1 teaspoon salt
1 tablespoon Olive oil

Method
Rinse and soak barley for an hour.Drain.
Saute onions in medium hot oil until lightly brown,add the garlic,after a minute,add pepper,the vegetables,rosemary and barley.Cover and cook on medium-low heat for an hour until barley is cooked through.Garnish with some more fresh rosemary,serve warm with any hearty bread.

The Swiss specialty bread and soup are my entry for AWED:Swiss,hosted this month by Curry Leaf

Radish Greens Brown rice Soup With Sesame Twists. And Introducing Fruit2day ,a new way to eat fruit.

Remember this post in which I talked about ,how the switch from white to brown rice can be a little challenging for the taste buds after getting used to the fluffiness of the white rice.Thanks to my sis-in-law who suggested me to cook both white and brown rice together,to get the best of both ,fluffy and nutty at same time plus the benefit of a whole grain.Now I can eat brown rice more often than ever before.The cooking time is slightly longer than white rice,and soaking the rice for 15-20 minutes before cooking can lessen the cooking time.
Or a soup like this combined with greens and vegetables is great for including brown rice in your diet.The sesame twists makes a nice crunchy accompaniment to the soup.


Radish greens is again one of those completely edible greens which should never ever be thrown away.The nutritious soup with radish greens is off to this week's Blogger Secret Ingredient(BSI) Assignment :Greens.

Recipe :Radish Greens Brown rice Soup
Serves 2-3
Ingredients
1 bunch(about 3 cups) Radish greens ,washed and chopped
4-5 small red radishes or 1 medium white radish,chopped
2 medium green chillies
3/4 cup brown rice,uncooked
pinch of turmeric
1 big clove garlic,chopped
1/4 teaspoon each of coriander and cumin powder.
1 tablespoon Extra virgin olive oil
1 tablespoon lemon juice,freshly squeezed
3/4 teaspoon salt

Method
Wash and soak brown rice for 30 minutes.Drain.
Bring 2 cups of water to a boil ,add salt and soaked brown rice.Cook until soft.

Meanwhile heat oil on medium heat,saute garlic until lightly brown and aromatic.Add the radish,radish greens,green chillies and rest of the spices.Cover and cook until radish is soft and cooked through.Mix in the cooked brown rice,blend the mixture to a smooth sauce with a cup of water.Simmer the soup for another minute or two.Serve warm with sesame twists.


Recipe: Sesame Twists
Ingredients
1 cup whole wheat flour
1/2 cup all-purpose flour
1 Organic egg,divide(reserve 1 teaspoon for brushing over the dough)
2 tablespoon extra virgin olive oil
[or use 1 tablespoon butter at room temperature + 1 tablespoon of oil]
2 tablespoon milk
1 tablespoon sesame seeds

Method
Preheat Oven to 350F.
Sift flours,salt in a bowl.Add the oil ,egg and milk to make a firm dough.Knead briefly on a lightly floured work surface until smooth.
Sprinkle paprika over floured surface;roll out the dough on it to form a square slightly larger than 20cms.Trim edges neatly.
Brush dough with reserved egg mixture;Sprinkle the sesame seeds over the top.Cut the dough in half,then cut into 10-cm sticks about 1 cm wide.
Twist sticks;place on baking sheets.Lightly press the ends of the sticks down so that they do not untwist during baking.
Bake for 15 minutes or until lightly browned and crisp.Cool briefly on baking sheets,then serve warm.Or,cool completely and store in air tight containers for up to 5 days.

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