Zatar Rolls

Zatar is an amazingly versatile Spice mix ,that tastes tangy ,nutty and herby ,making it one of the favorite condiments in Arab cuisine.
The spice mix includes dried thyme, marjoram, oregano, sesame, salt and sumac. The aroma of zatar on fresh baked bread is simply indescribable. To get the best taste ,many in middle east make this spice from scratch. For those of us who can't find the individual ingredients to make the mix ,the middle eastern stores are usually well stocked to purchase this spice mix.

These zesty zatar rolls are perfect for brunch or an evening snack. I adapted the following recipe from Zainab's recipe ,which uses multigrains for a more hearty texture and also has feta cheese sprinkle along with the zatar. I made her recipe simpler by using single whole grain and just zatar stuffing.

Recipe : Zatar Rolls adapted from Arabic Bites
Makes about 6-8 medium rolls
Ingredients
3 cups Whole wheat flour(Fine ground) or Whole wheat pastry flour
1 active dry yeast pack,about 1 1/2 teaspoon
1 tsp sugar
3 tablespoon Olive oil
1 cup warm water
3/4 teaspoon Salt

Method
Prepare the dough
Dissolve the yeast in warm water, stir in the sugar and allow the yeast to get frothy, about 10 minutes.In a large bowl combine the flour with the yeast mixture and olive oil and knead until well combined.Apply some more oil on the sides of the bowl cover and allow to rise until double it size about 3-4 hours
Preheat oven to 350F.
Shape the dough in to a rectangle and sprinkle the Zatar mixture all over ,roll and cut in about 2 inches portion,lay on baking sheet. Keep distance between the rolls,cover and let rise for another 45minutes .
Place in the middle rack of the oven and bake for 25-30 minutes until lightly browned. Serve warm with any dip. Here I prepared a simple avocado and sour cream dip.

Tofu Parathas

Just as verstile as parathas ,tofu can also be flavored in amazingly different recipes. In case you missed some of my favorite recipes with tofu,including desserts have been posted before.
Made from soybean curd , tofu is considered one of the healthiest vegan replacement for meat. 4 ounces of tofu has about 9 grams of protein ,which is almost free of saturated fats and low in calories. Tofu is also rich in minerals ,antioxidants besides being a good source of iron and calcium ,all convincing reasons to think of more way of incorporate in your everyday cooking.




Recipe : Tofu Parathas ,adapted from Divya's Dil se
Ingredients
2 Cups Whole Wheat Flour
4 ounce firm tofu
1/2 teaspoon turmeric
1/2 teaspoon chili powder
1/2 teaspoon cumin powder
1/4 teaspoon salt
2 tablespoon Cilantro ,chopped
2 tablespoon canola oil

Method
Mash the tofu using a fork and mix with all of the spices,salt and cilantro, let marinate for few minutes.
In a large mixing bowl ,add the flour ,oil and the tofu mixture, combine the mixture ,add water just enough to bring the dough together. Let the dough rest for 10-15 minutes.
Heat a cast iron pan(tava) or non stick pan at medium high flame.
Divide the dough in to about 8-10 balls depending on the prefered size of parathas. Sprinkle a little all purpose flour on the rolling surface. Use a rolling pin and carefully roll each of the portion in to round parathas.Roast the parathas by flipping once and spread some oil on the paratha. Flip and roast for few seconds .Use a spatula to lightly press and roll them around the pan. There are done when slightly brown.
serve warm with any kind of chutney.

I'm delighted to host Weekend Herb Blogging for the week.Share your unusual delicious foods.Talk about the one unique ingredient used and please keep the entries exclusive(cannot be sent to other food events).For more rules check here and send your entries to YasmeenHealthnut AT gmail DOT com.

Fiery Caijun Shrimp with Vegetable Quinoa

No matter how hot and humid the season ,spicy foods always entice me. A summer drink like the water melon spritzer works best for me to cool off the heat after a spicy meal like such.
The spicy Caijun Seasoning , commonly used in coastal Lousiania cooking, is pretty simple to put together,goes great on any kind of saute or grilling of seafood. One can serve the spicy shrimp with any kind of whole grain ,Brown rice ,Wild rice ,Freekah , Farro or quinoa ,as in this recipe. Load with lots of vegetable to get the best of the meal.


Recipe : Caijun Seasoning
Ingredients:

2 tablespoon cayenne pepper
2 tablespoon ground smoked paprika
2 tablespoon chili powder, or 2 dried red chilies
2 tablespoon garlic powder
2 tablespoon onion powder
1 tablespoon sea salt
1 tablespoon black pepper(peppercorns)
1 tablespoon dried oregano
1 tablespoon dried thyme
1 tablespoon dried basil

Method

Finely grind all the ingredients in a coffee grinder and store in an air tight container.

Recipe :Caijun shrimp
Ingredients

15-20 Jumbo shrimp ,shelled and deveined
2 teaspoon Caijun Seasoning(as in recipe above)
1 tablespoon Canola oil

Method
Marinate shirmp in the seasoning and oil for 15-20 minutes.
On Stove top
Heat a deep pan, add shrimp and saute 3-4 minutes until shirmp is pink and seasoning is darkened. Serve hot with Vegetable Quinoa.
On Grill
Heat grill on high and grill the marinated shrimp ,about 2minutes on each side.Serve.


Recipe : Vegetable Quinoa
Serves 2-3
Ingredients
1 1/2 cups Quinoa
1 medium onion, chopped
1/2 cup Green or Red or Yellow peppers,chopped
1/2 cup chopped Broccoli(use any other like carrots,peas or green beans)
1/2 cup chopped Kale
1 big clove garlic,finely chopped
1 tablespoon extra-virgin olive or canola oil,divided
4 cups chicken or vegetable broth
1/2 teaspoon Salt
1/2 teaspoon Chilly powder
1/2 teaspoon cumin powder
pinch of turmeric
1/4 cup chopped cilantro and parsley
2 teaspoon freshly squeezed lime\lemon juice

Method

Wash quinoa and drain all water.

Heat a big skillet over medium flame. Add oil and onion,Saute until translucent about 2-3 minutes;add garlic and spices then add quinoa ,saute for 2-3 minutes then stir in vegetables and season with salt. Add 2 cups of water ,cover and cook until quinoa is tender. Serve warm with caijun shrimp.

Shallots Sambar

Wrapped in shiny purple peel ,the mild flavored shallots are said to be cross between sweet onions and garlic.Available in many varities ,shallots are rich in vitamin A, B, C and E.Regular consumption of shallots can reduce cholesterol levels and improve the blood circulation. Its very high concentration of flavonoids can reduce the risk of cardio-vascular diseases.

Shallot's delicate flavor is a perfect compliment in exotically spicy sambar , one of the most savored South Indian dishes,served alongside rice ,idli or vada.
Recipe :Shallots Sambar.
Ingredients
1/2 cup Yellow Split Lentil(Toor Dal)
8-10 pearl onions ,hulled and peeled
1 medium Plum Tomato choppeds
1 big Clove of Garlic
1/2 inch Ginger root or use 1/2 teaspoon Ginger garlic paste.
1/2 teaspoon Turmeric
1/2 teaspoon Red chilli powder or cayenne pepper
1/2 teaspoon each of Cumin and coriander powder or use 1 teaspoon sambar powder
1 tablespoon of tamarind paste in 11/2 cups of water
1 sprig of Curry leaves
1 Tablespoon of extra virgin olive oil or canola oil
1/2 teaspoon Cumin seeds
1/2 teaspoon mustard seeds
1/8 teaspoon fenugreek seeds(Methi)
1 teaspoon Salt
1-2 green chillies
Method
Cook the Lentils
Wash and Soak lentil for 10minutes.
Wash and soak the lentil for 5-10 minutes in a cup of water. Transfer in a pressure cooker or small saucepan with lid.Add another 1/2 cup of water ,season with salt,1/4 tsp each of turmeric and chilli powder.Cover and let cook on medium-high heat for about 10-12 minutes in pressure cooker and 45-50 minutes in the covered skillet until soft.When cooked mash or blend it to smooth paste.
Cook the Onions and mix in the mashed Lentils
Heat oil in a saucepan on medium high .Add the peal onions, green chillies and saute for a minute along with cumin seeds, mustard seeds and curry leaves. Add minced ginger and garlic saute for another minute before adding rest of the spices and tamarind juice. Simmer till Onions are tender,about 15 minutes, then mix in the cooked mashed lentils. Simmer for another 5 minutes.Serve warm with brown rice or idli or Vada.

Green Almonds Soba noodles stir fry

Spring special fruit,these tender tangy green almonds have a soft white almond and is completely edible. While the green almonds harvested in late summer have harder shell,with a more firm and brown almond in the core. Originating from Middle East and Mediterranean,these are also grown in California and can easily be spotted in Middle Eastern and other specialty stores,at an affordable price.Tender green almonds are perfect for snacking ,nutritious addition in salads and stir fries.


The Japanese style soba noodles with touch of Mediterranean green almonds is one quick and satisfying entree.

Recipe :Green Almonds Soba noodles stir fry
Ingredients
6 ounces buckwheat Soba Noodles(about 2 bundles)
1 cup tender green almond
2 medium bell peppers(red or green or orange) seeded and sliced
1 big clove garlic,finely chopped or minced
2 tablespoon soy sauce
1 1/2 tablespoon Schezwan sauce(or any East Asian hot chili sauce)
1 tablespoon Peanut oil
1/2 teaspoon salt

Method
Cook the Noodles
Boil water in a big pot of salted water ,cook the noodles as per the package instructions and drain.
Cook the Vegetables
In meantime heat a wok or a deep pan add teaspoon of oil turn the heat to medium-high add the garlic and bell peppers ,stir often and cook for few minutes until most of the water is cooked about 5-6 minutes,add the hot sauce and soy sauce ,stir in the almonds and cook another minute or two.
Toss Up
When the vegetables are done,mix in the cooked noodles then lastly mix in the tofu and sprouts.Serve warm with a drizzle of mild hot chili sauce if desired.



This is my entry for Weekend Herb Blogging ,hosted this week by Lynne from Cafe Lynnylu

Dried Fig Bread(No sugar added)

Super moist bread ,as good as dessert but lower in sugar and high in fiber.What's not to love?


Since figs are high in natural sugars,the bread is sweet enough without a need for any other sweetener.Figs are good source of minerals, potassium, calcium, magnesium, iron, copper and manganese. 5 medium figs can contain about 100mg of calcium.



Symbol of abundance and fertility,fresh figs are seasonal but dried figs can be devoured any time of the year.These are Turkish imported figs,I puree them in my recipe,but some figs can be hard to puree,should be soaked in water an hour or two before grinding them.


Recipe : Dried Fig Bread(No sugar added)
Ingredients
2 1/2 cups of whole Wheat flour
2 organic eggs
12-15 medium dried figs,hulled and chopped
1 teaspoon pure vanilla extract
1/4 teaspoon salt
1 1/2 teaspoon baking powder(alum free)
3/4 cup organic skimmed milk
1/4 cup of canola oil

Method
Preheat oven to 350 degrees F and place rack in center of oven.Grease a 9 x 5 x 3 inch loaf pan with oil or line with parchment paper; set aside.

Puree the the figs(reserve few for topping)in a high-power blender(Vitamix) until smooth,add a tablespoon of water if needed.
In a large mixing bowl sift the flour along with the other dry ingredients(salt and baking powder)
In a separate bowl crack eggs and whip for few seconds,add oil ,vanilla and fig puree.
Mix the wet and dry mixtures.Pour in the prepared loaf pan,sprinkle the chopped figs in rows,bake in the middle rack of the oven until the crust is lightly brown about 40-45 minutes.
Cool about 30 minutes;loosen the sides using a table knife,flip the pan on to the cutting board. Slice and serve with a hot cuppa black coffee. Can refrigerate for a week in an air tight container.



The fig bread is my entry for Weekend Herb Blogging #270,hosted this week by Lynne of Cafe Lynnylu

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Mac & Not Cheese.And Dr.Axe's 'the real food diet' Cookbook Giveaway

Eating healthy does not mean eating sticks and grass.Eating real natural foods and using proper preparation can make food taste amazing.Dr.Josh Axe's 'The real food diet' cookbook has an umpteen collection of real food recipes that don't just taste great but also help loose weight ,feel great and transform your health for good.

I was ecstatic to have received free copies of the cookbook to review and giveaway.The book gives an amazing insight in to the 'real food' through 'The Real Food Pyramid',importance of quality over quantity(Nutrient Density),how to learn the difference between the real stuff and imposters;the best foods that includes vegetables, fruits, nuts, beans, spices,herbs,organic meat & eggs;the worst foods including refined sugar,artificial sweeteners,hydrogenated oils, pasteurized diary,processed grains,conventional meat & eggs.

The book also highlights the best kind of sugar substitutes and also the healthy alternatives to hydrogenated oils and conventional dairy products. Some of which I have been prompting in my blog like stevia,maple syrup,raw honey,olive oil,coconut oil,Organic butter and coconut milk.

We can best benefit from the real food choices by cooking them the right way.It is essential to follow some basic cooking rules like never over cooking them and using the right equipment,for example replacing the chemically coated non-stick teflon cookware with stainless steel,cast iron or ceramic cookware.

The book introduced me to concept of Glycemic Load(GL) that is related but not same as the Glycemic Index(GI),which measures the carbohydrates content and the glycemic index of food to give an idea of the blood-sugar-raising potential of carbohydrates.Dr.Axe put together a neat comparison chart GI versus GL of commonly consumed foods ,choosing those with lower GI and also GL, like the whole grains, fruits and vegetables for better health.

Using the food matching guide the recipes are marked as Quick recipes,Raw foods,Kids Favorites, etc. to best match the suiting category.Dr.Axe does not use conventional diary or gluten products or artificial anything in his short and simple healthful recipes.Take a peek here.

For my first trial I decided to go for a popular kids favorite - Mac & Not Cheese. Now,who could have thought of preparing this kiddie delight without the real cheese but a Health nut,Dr.Axe's replacement of Cashew butter for cheese and added flavors ,make this vegan sauce a definite go-go for those looking for vegan alternatives of diary products.


Recipe : Mac & Not Cheese
Ingredients
For the Sauce
1 cup water
1 cup cashews or walnuts
1 tablespoon sesame seeds
1 1/2 teaspoon yeast flakes
1/2 cup pimento olives
1/4 teaspoon onion powder
1/8 teaspoon garlic powder
1/4 cup fresh lemon juice
1/4 cup grapeseed oil

1 pound Brown rice pasta
1 cup of frozen vegetables(peas and corn)[optional]

Method
To make the sauce blend all its ingredient as in the list until smooth,use a powerful blender like the Vitamix.Refrigerate in air tight container until its time to use it.
Bring a pot of water to a boil ,add salt as per taste.Then drop in the pasta and cook as per package instructions.Drain.Return pasta to the pot,add the peas and corn and cook another minute or two until vegetables are warmed up.Pour about a cup of the prepared sauce over the warm pasta,mix and serve.



Dr.Josh Axe's 'The real food diet' cookbook Giveaway!!

Here is your chance to get a free copy of this impressively Healthy cookbook.
I have 3 copies for giveaway to 3 lucky winners.To be eligible for the lucky draw,

1.Become a follower of Health Nut(Select the Follow link on left column )
2.Leave a comment on this post about your health resolution that you seriously plan to follow throughout the year
3.If you have a Twitter account,follow me on Twitter
4.If you have a Blog,please do mention about the giveaway in your current blog post.

Happy 2011 y'all! The contest will run from Saturday, January 1st � Sunday, January 15th.

Garden Fresh Vegetable Rotini Salad

Considering this was the first year of home gardening,with limited space and brief abandonment during the vacation,it was a pretty good harvest over all.Herbs like cilantro and mint for some reason did not thrive,but thyme and fenugreek were in abundance.Carrots,kale,lettuce,okra,peppers and tomatoes turned out to be a great start for a beginner gardener like me.

Wish I had the right tool to dig out the carrots,it seemed forever to dig deep enough to get the them out whole.Since these were organic the size was smaller and taster was less sweeter.If you have noticed,these were also unique in its shades of color,from light orange to dark purple(I could not get the picture of that deep purple one though).A Pasta Salad suites best with such garden fresh vegetables,juicy and nutritious with no cooking required except for the pasta.

The pasta salad is my entry for Presto Pasta nights,hosted this week by Claudia of Honey from a Rock

Recipe :Garden fresh Vegetable Rotini Salad
Serves 2-3
Ingredients
1/2 pound Whole grain Rotini pasta.
2 medium carrots,cut in long thin strips
1 cup tender salad greens(I used baby kale,carrot greens)
1 cup cherry tomatoes,halved
1 big clove garlic,minced
3-4 small sweet peppers,seeded and thinly sliced
1 teaspoon freshly ground black pepper
2 tablespoon apple cider vinegar or fresh squeezed lemon juice
1/2 teaspoon salt
1 tablespoon extra virgin olive oil or canola oil
2 tablespoon fresh parsley,finely chopped

Method
Cook the pasta until al-dente(not soft but with a bite to it) as per the package directions.Drain and cool.Transfer in a large salad bowl.
Make the dressing by whisking the oil with vinegar,salt,pepper and parsley.Pour over the pasta,toss in rest of the vegetables and combine well.Serve immediately or could be keep an hour to let the flavors fuse.



Make no mistake,the succulent garden fresh okra stir fry does not go with pasta,its a perfect complement with flat bread or brown rice.Find the recipe of Okra stir fry here.

An important note about the Health Nut Challenge,I am unable to continue it due to time constraints.But I promise to post the round up of Tropical temptations as soon as I can squeeze in time to work on it.

Pluot Galette

Galette is a French Pastry,which I think is more like a pie made without a pie pan.Its flaky crust is achieved by using good amount of saturated fat(here I use only the best kind) and not over mixing the dough.Any kind of fresh tart fruit makes an ideal filling.

Pluots(a cross between plums and apricots) are still in season before the pumpkins invade,I thought why not make a simple dessert requiring not much effort.Really needed only few minutes to put together and the oven does rest of the work.This is lightly sweetened like most of my desserts,the almonds and semolina form the delicious layer over the dough to soak in all the fruity juices,a very unique idea I borrowed from roopa's recipe.

Recipe : Pluot Galette
Serves 3
Ingredients
3 medium ripe pluots or plums or apricots,pitted and sliced
1/2 cup almond meal or fine ground raw almonds
1 tablespoon semolina
2 tablespoon brown sugar
1 1/2 cup whole wheat pastry flour
3 tablespoon Organic butter(cut in cubes) or pure green or virgin pressed coconut oil
3 tablespoon cold water
1/8 teaspoon salt

Method
To make the pastry dough ,sift together the flour and salt in a large mixing bowl.Add the butter or ghee or coconut oil to the flour mixture,combine well using hands or use a processor,add water and mix until the mixture comes together.Cover and set in refrigerator for 30 minutes.
Mix the almond meal ,sugar and semolina in a small bowl and keep aside.
Unwrap and start rolling on lightly floured work surface,when about 10-12 inches wide along the diameter,spread the almond mixture leaving 2 inches near the edges clean.Now place the sliced pluot slices in a flower pattern and fold the edges,sprinkle with granulated sugar if desired.Transfer on to a baking sheet.
Bake in 375F oven for 25-30 minutes until edges are golden brown and fruit is tender.
Cool few minutes,slice and serve with more fresh fruit and dollop of low fat chocolate ice cream.


The galette is my entry for Weekend Herb Blogging #253 ,hosted this week by Simona from Briciole

Grilled Tuna ,Sauteed Mushrooms and Bulgur Pilaf

If red meat is disqualified from your diet for its cholesterol issues then the dark colored hearty seafood such as Tuna or salmon is next best alternative,the benefits are commendable.
Ahi tuna or Yellow fin Tuna from Hawaiian sea waters is best for grilling,baking and also in salads.Tuna tastes best when cooked rare(with pretty pink center) but if eating raw fish concerns you,please do cook the fish thoroughly but beware overcooking tuna can make it tough to chew.

Grilled tuna over bed of filling bulgur pilaf and sauteed juicy mushrooms,a sure comfort food for a seafood lover.


Recipe : Sauteed Mushrooms and Bulgur Pilaf
Serves 3
Ingredients
For Sauteed Mushrooms
1/2 pound Cremini ,Shiitake,or Button mushrooms,cleaned and sliced
1 medium onion,sliced
1/4 pound bell peppers(red,green or yellow),seeded and sliced[I used the frozen mix]
1 teaspoon spice mix(chili powder,cumin,coriander and black pepper)
1/4 teaspoon Salt
2 teaspoon extra virgin olive oil

For Bulgur pilaf
2 cups Bulgur wheat or Broken wheat(cooking time varies)
1/2 a medium red onion,finely chopped
1 big clove garlic,finely chopped
2 teaspoon extra-virgin olive oil
4 cups chicken or vegetable broth
1/2 teaspoon Salt
1/4 teaspoon Chili powder or cayenne(could also use paprika)
1/4 cup chopped cilantro and parsley

Method
To saute mushrooms,heat about the oil on medium heat in a pan,add the onions ,saute until slightly brown 4-5 minutes,the add in the garlic,salt and spices,saute until aromatic.Then add the peppers and mushrooms,Cook on high for 5 minutes, stirring until liquid has evaporated and mushrooms are tender and beginning to brown.Mix in the herbs and serve with the pilaf and grilled fish.

To make the pilaf,wash and soak the wheat in cold water for 15-20 minutes.Drain.
Heat a big skillet over medium flame. Add oil and onions,Saute until translucent about 2-3 minutes,add garlic and saute until aromatic,add the chili powder,pour 3 cups of cold water ,stir in the wheat,season with salt.Lower heat and simmer for 10-15 minutes (will take 30-35 minutes of the broken wheat) until wheat is tender and all water is absorbed.Serve with mushrooms and grilled fish.

Recipe : Grilled Tuna Steaks
Serves 3
Ingredients
2 Ahi Tuna steaks (about 1/2 pound each and 2 inch thick)
1 clove garlic,minced
1/2 teaspoon ginger,minced
1/2 teaspoon chili powder or cayenne pepper
1/2 teaspoon each of ground cumin and coriander powder
3/4 teaspoon salt
1/2 teaspoon freshly ground black pepper
2 tablespoon extra-virgin olive oil
2 tablespoon fresh lemon juice

Method
Rinse the steaks in cold water and pat dry.
Mix all the dry spices in a small bowl,add the minced ginger, garlic and oil.Rub the mixture over the steaks and let marinate for an hour.

Preheat the grill to 400 degrees F or grill pan to hot .

Place tuna on the hot grill and sear each side for 2 minutes for rare(slightly pink on the inside). If you like the fish well done, cook an additional 2 - 3 minutes on each side.Remove from the grill and let cool for 2-3 minutes before slicing.Using a sharp knife ,cut the tuna across into 1/2-inch thick slices. Arrange the slices over the Mushroom Bulgur wheat pilaf or other whole grain or bean salad,alongside the sauteed mushrooms.Drizzle the lemon juice over and serve.

I have never tasted sushi,but eating a rare cooked tuna is a good start,although Mr.Healthnut totally is against the idea of eating raw fish,I kind of like the tenderness in the rare.So,his steak was perfectly cooked for all good reasons.

This is my entry for WHB # 252 ,hosted this week by Winnie of Healthy Green Kitchen

Warning : It is not advisable for pregnant women or children to eat raw or seared fish cooked to rare.

Iftar Bites : Barley Pomegranate Tabbouleh and Dal Soup

The markets are bursting with juicy ruby-red pomegranates here in Hyderabad.About Rs.15 each,the fruit is worth every rupee.
The power packed sweet pomegranates in the wholesome barley tabbouleh is one nourishing Iftar(fast breaking) nibbles.

Ingredients
1 cup barley
1/2 teaspoon black pepper,freshly ground
1/2 teaspoon ground cumin(zeera)
1/2 a lemon freshly squeezed
3/4 teaspoon salt
1/4 cup Mint,freshly chopped
1 cup pomegranate arils
Method
Rinse barley in cold water.Cook in 3 cups of salted water until soft about 30 minutes.Drain the water(can be cooled and consumed).
Cool the barley,transfer in large mixing bowl,add the cumin,pepper,lemon and mint and combine well.Finally combine the pomegranate.Serve.
Can be refrigerated in air tight container for 2 days.



Dal Soup

Sun starved monsoon season has left us craving for more of warm soups for Iftar.This heart warming dal soups is one of my favorites.



Recipe
Ingredients
1/2 cup Yellow Mung Lentil
1 medium chopped onion
1/4 teaspoon turmeric
1/2 teaspoon black pepper,freshly ground
1/4 teaspoon ginger,minced
1 big clove garlic,minced
1 Tablespoon Extra Virgin Olive Oil
1/4 cup mint leaves

Method
Wash and Soak lentil for few minutes.
Heat the oil in a saucepan or pressure cooker. Add the chopped onions and saute until lightly brown(reserve a few for garnish). Add ginger,garlic and saute some more for another minute. Add the turmeric ,chopped mint and lentils.Cook the lentils in a cup of water until lentils are tender. May take 8-10 minutes in a pressure cooker or 20 minutes in a covered skillet. Now blend it in a food processor or blender along with a cup of water ,until smooth
Put back in the saucepan and simmer for few minutes until the white foam forms at the top. Serve warm ,garnish with fried onions.

I'm sending the Iftar bites over to Ramadan special events : Mona's Hyderabadi Ramadan food festival and Lubna's Joy from Fasting to Feasting III.

Best out of Waste : Broccoli Stalks Cold Soup

Its either ignorance or abundance that leads to good food go waste.Out of my sheer inexperience,just the florets were utilized and the nutritious broccoli stalks trashed.Fresh broccoli is not cheap,a head of broccoli costs about $2.25 per lb.And to let more than half of it go waste,is not just careless loss at nutrition but also to the wallet.Thanks to a this brilliant recipe,the stalks are now devoured in entirety.

A good source of calcium,there are about 30 calories per stalk,has 6 grams of carbs and 3 grams of protein.The broccoli stalks can be sliced or shred ,cooked or used raw in salad,in any recipe were broccoli is used.



In addition to the unused broccoli stalks,other versatile vegetables can be used in this chilled summer soup.

Recipe : Broccoli Stalks Cold Soup
Serves - 2
Ingredients
2 cups Broccoli Stalks(about 1 whole broccoli stalk) ,sliced
1 cup leafy greens(Spinach,kale or other mild greens)
2 cups vegetables(carrots,corn,peas,broccoli florets,cauliflower or others of choice)
1/2 a medium onion,chopped
few sprigs fresh thyme leaves
1/2 teaspoon fresh ground black pepper
1/2 teaspoon fresh ginger root,minced
1/4 teaspoon fennel seeds(optional)
1/2 teaspoon salt
1/4 cup low fat yogurt,whipped
2 teaspoon extra virgin olive oil

Method
Heat the oil in a saute pan,add the onions and let sizzle for about a minute,then add the rest of the vegetables,ginger,fennel seeds and broccoli stalks.Cover and cook until veggies are all lightly tender,about 5-6 minutes.Season with salt and pepper.Blend the cooked veggie mixture with 1 cup of water and the thyme leaves until smooth.In summers chill in fridge for 2-3 hours.Can be served warm in cold season.
Serve along side the thyme shortbread(recipe coming up later) ,swirl the whipped yogurt on top.


This is my contribution to the Best out of waste Food event.And also to the Souper Sundays

A question for my viewers,"What fruits\Vegetables have you learned to use efficiently?"

Purple Escarole with Preserved Lemon Salsa

An exquisite member of endive family,Escarole is rarely spotted in purple.Purple or not,its delicately mild bitter flavor and tender crunchy stalks makes escarole completely edible salad green.If not raw,lightly saute in extra virgin olive oil with garlic or simmer in stew,to enjoy these elegant greens.These greens are available throughout the year,is high in vitamin A, calcium, folate and fiber.


The preserved lemons that I pickled last spring,had a perfectly ripe rind,ready to make a tangy addition in salads and stews.The zesty preserved lemon salsa spooned over crisp outer escarole leaves is easy and satisfying snack or start of a meal.


Escarole with Preserved Lemon Salsa

8-10 outer leaves of escarole
For Salsa
1 plum tomato,seeded and chopped
1 jalapeno,seeded and chopped
Quarter of a preserved lemon,rinsed and chopped
1/2 an onion,finely chopped
6-8 inner leaves of escarole,finely chopped
1/2 teaspoon fresh ground black pepper

Mix the salsa ingredients and let sit for few minutes in the fridge before serving over the escarole leaves.

Purple Escarole is my entry for Weekend Herb Blogging #238 ,hosted this week by Rachel from The Crispy Cook

Soy Edamame "Meat" balls with Chilled Mint Peppercorn Yogurt Sauce

These dainty little vegan meat balls are much lighter in calories than the usual meatballs.In fact these are the veganised version of previously posted Spiced Meatballs(Kofta) with soy as the star substitute.Soy's importance has been conveyed frequently in this blog.I don't minding stressing it again,low in saturated fat and source of healthy plant protein,soy and its products can be substituted for the high in saturated fats foods,like meat and cheese.

"the phytonutrients in soy reduce the formation of plaque in arteries,fight inflammation,which in the arteries ,increases the risk of cardiovascular disease and stroke" ~ Dr.Howard M .Shapiro's Picture perfect weight loss.
"Getting 25 grams a day of soy protein in foods like tofu and other soybean products decreases your bad LDL cholesterol and triglyceride levels"~ Dr.Mehmet C. Oz's tip on Feed your heart


These heart healthy meat balls are my entry for Ivy's ,In memory of Rosie ,an event raising awareness about heart disease and using heart healthy substitutes to prevent the disease.

Peppercorns
The important flavor enhancer and essential spice in these meat balls and the soy yogurt sauce are peppercorns.Originating from the Malabar coast in India,once sold at exorbitant price,considered as an exotic trading good ,the pepper corns have now become a common spice in every pantry.
Spices are the concentrated sources of antioxidants,essential in heart healthy cooking.The heat from the pepper corns is also known to aid digestion and help in healing respiratory aliments.Use fresh ground peppercorns to get your dishes bursting with pepper flavor.A pepper mill is perfect tool to use fresh pepper as needed or grinding few teaspoons at time in the coffee grinder and storing in air tight containers.


To add a more mellow and cool spicy smack to the tasty nibbles,drench them in the minty pepper yogurt sauce,for a perfect balance of heat and spice


Recipe : Soy Edamame "Meat" balls
Ingredients
1 1/2 cup Edamame(baby soybeans,I use frozen Organic)
1/2 cup Soy Granules*(I use the nutrela brand available in Asian Stores)
1/2 cup fresh mint
1/2 teaspoon freshly ground pepper
1/2 teaspoon fresh ginger root,minced
pinch of Turmeric
1/2 teaspoon spice mix of choice(I use garam masala)
1/2 teaspoon salt
1 tablespoon Canola oil(for light frying)

*If soy granules are hard to find use 1 tablespoon flax seed meal + 1 slice of whole grain bread instead as a binder.

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 the blender or food processor.
Blend
Add rest of the ingredients except the oil in to the blender or food processor,process until coarsely or finely minced,depending how you like the texture of meat balls.I kept it coarsely ground.Transfer the mixture in a bowl.
Shape and fry
Take about a tablespoon of the mixture and shape in round balls.Place them all on a plate.
Heat about a teaspoon of oil at medium heat in a non stick or cast iron pan and lightly fry the 3-4 cutlets at a time ,about 3 minutes each side until lightly browned and crispy.Add a teaspoon of oil for each batch of meat balls.Serve warm as snack or appetizer,preferably with a drizzle of cold yogurt sauce,as in the following recipe.

Recipe :Chilled Mint Peppercorn Soy Yogurt Sauce
Ingredients
1 1/2 cup plain soy yogurt
3/4 teaspoon whole pepper corns(for intense flavor or can also use ground pepper)
1/2 cup fresh mint leaves
1/4 teaspoon salt

Method
Blend all the ingredients until the peppercorns are completely ground.During summers chill the sauce in fridge for 2-3 hours.Drizzle over the meat balls ,salads or in wraps.


The peppery sauce is my entry for Priya's Cooking with seeds: Pepper, hosted this month by Padma's Recipes.