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.

Raspberry Tofu Dark Chocolate Ice Cream Cake

Tofu does not get any applause in my family.So I have to think of sneaking in this wonder protein in the most unsuspecting places.Like in the ice cream ,the silken tofu married so well with the intense berry flavor,leaving the picky eaters totally clueless about the disliked ingredient in it.


The cake was specially made in jubilation of Nabeel's seventh birth day.Yes,another healthfully blessed year.His asthma has shown significant improvement as he is growing.Watching the diet for low sugar ,low fat foods ,wholesome fruits,vegetables and grains immensely helped in improving his condition.My efforts to get him to eat the best aren't always success,there are some foods he absolutely cannot stand, and tofu is one of those.But I can't give up , had to think harder to incorporate the bland food with lots of flavorful berries to create this delectable cake.


I had to disclose the secret ingredient to him after blissfully finishing the first slice,for it changed his mind about the food,that he had decided to hate till eternity.Now he is more willing to appreciate it,if presented in such decadent dishes.That also means,a thumbs up for my ,eating more tofu mission.The other dishes that got approval were tofu smoothie and parathas,haven't got the chance to post them yet,but will do,one fine day.

Recipe : Raspberry Tofu Ice Cream
8 ounce Soft Silken Tofu
1 cup Coconut milk or almond milk or soy milk
2 cups frozen Raspberries
1/3 cup agave nectar or honey or maple syrup

Method
Process tofu in a blender until smooth. Add the frozen berries,sweetener and process until well smooth.Now add the milk and process again until well blended. Pour into one or more wide-mouthed jars. Cover and refrigerate for at least 6 hours before churning.Scrape the chilled custard into the canister of your ice cream maker. Churn according to the manufacturer�s instructions or if you don't have an ice cream maker,transfer the Ice Cream mixture in to a freezer proof container,preferably air tight.Freeze for about an hour,then get the container out and whisk the mixture using a spatula or hand held whisk or electric whisk to break the ice crystals forming over the edges of the container.Freeze and whisk again after 30-40 minutes ,repeat this for about 6 hours until the mixture is almost frozen.
Serve as is or layer in the chocolate cake as follows.


Recipe :Raspberry Tofu Dark Chocolate Ice Cream Cake
Ingredients
For Dark Chocolate Cake
1 cup all purpose flour
1/2 cup whole wheat flour
1/2 cup unsweetened cocoa powder
2 Organic eggs
2 tablespoon Fat free Sour cream
1/4 cup agave nectar or 1/2 cup dark brown sugar
1/2 cup semi sweet chocolate chips.
1/4 teaspoon salt
1 teaspoon baking powder
2 tablespoon Organic butter or Virgin pressed coconut oil,melted and divided
1/2 cup reduced fat Organic milk

3 cups of Raspberry Tofu Ice cream(as in recipe above)

Method
Melt 1 tablespoon of butter or coconut oil and the semisweet chocolate chips in a bowl(glass or steel) placed over saucepan with gently simmering water(double broiler).Stir occasionally until the mixture is smooth.Set the bowl aside.

Preheat Oven to 375F.Line the bottom of a 8x8 round baking pan with parchment paper.

Sift all the dry ingredients(flours,salt and powders) in large mixing bowl.
In another mixing bowl whisk together melted butter and sugar or agave ,Crack the eggs and whisk until combined.Add the prepared chocolate ganache, stir in milk ,sour cream and combine until mixture comes together. Now add the dry mixture slowly in to the wet mixture while stirring it.

Pour the mixture in to the prepared baking pan.Bake for 25 to 30 minutes until the center of cake come out clean on an inserted toothpick.Cool the cake for at least 30 minutes.Flip in to plate.Remove the parchment at the bottom of the cake.

Assembling the Cake
Thaw the Raspberry Tofu Ice cream for 30 minutes until soft enough to handle.
Line the same baking pan with a plastic wrap,put the cake back in the pan.Scoop the ice cream and spread over the cupcakes just until the pan is full.Cover and freeze for 2-3 hours before unmolding.When set,flip the pan on to a plate,remove the plastic wrap,flip again in to another serving plate to have the Ice cream layer on top.Garnish with some fresh raspberries.To slice,warm a sharp knife under running hot water for an easier cut.
For more fruity finish,prepare some raspberry syrup and pour over each slice.



Health Nut Challenge 6 : I Scream for Ice Cream : Join in the celebration of healthy frozen treats.Send in your best recipe,find details here..

A Year of Healthful Blogging.Cherry-Blueberry Crumble.Announcing the event ,Health Nut Challenge

Oozing with healthful recipes Health Nut completes a year this month.My mission here was to get the message of out about nature's best foods that heal,encourage more variety in diet ,look for alternatives for food intolerance or restricted diets.So far so good,I see this a beginning to my life long commitment to a take care of a gifted good health.I must thank all my visitors for the encouragement and the thoughtful awards that keeps me going.

The Cherry Blueberry Crumble seemed to be a perfect dessert to celebrate the first blogiversary of Health Nut.
Adapted from a an inspiring Baker,Deeba@PassionateAboutBaking,this simple dessert is the best way to enjoy the berrilicious season.
Recipe :Cherry Blueberry Crumble
for 6 medium ramekins or an 8X8 inches baking dish
Ingredients
3 cups(about 1 pound) blueberries
2 cups(about 3/4 pound) cherries,pitted and halved
2 tablespoon all purpose flour
1 tablespoon brown sugar or 2 teaspoon agave nectar
For Topping
1 tablespoon brown sugar or 2 teaspoon Agave nectar
1/3 cup whole wheat flour
1/3 cup whole rolled oats
2 tablespoon butter, cold ,cut in cubes

Method
Preheat oven to 375F.
Combine the flour,sugar and fruits in a large mixing bowl.Transfer them in to the baking dish or individual ramekins.
Prepare the topping by combining the flour,sugar and oats.Cut the butter in to the mixture using a fork.Now Sprinkle this mixture over the fruit mixture ,about a tablespoon on each of the ramekins,press gently.
Bake for 25-30 minutes until the crust is lightly brown and the fruit is tender and juices are bubbly and oozy .Serve warm with a dollop of low-fat ice cream .

Health Nut Challenge

I would love to go a step further with my purpose here ,by a food event that encourages healthy eating and cooking with variety of foods.Health Nut Challenge calls all the cooking enthusiasts to participate in this exciting event and share their creative recipes.To begin with,the first challenge is to cook a "Well Balanced 3 course meal".

What's a Well-Balanced Meal?
A healthy meal prepared with wide variety of different foods from five main food groups.A Well-balanced diet helps in optimal growth,development and maintenance of our bodies.
The five main food groups include :
Carbohydrates or grain group -Includes food from wheat, rice, oats, cornmeal, barley or another cereal grain.Choose whole grains over the refined grains.
Proteins or Meat&Beans Group -All foods made from meat, poultry, fish, dry beans or peas, eggs, nuts, and seeds are considered part of this group. Trim excess fat from meats and choose healthier cooking methods like baking or grilling over deep frying.
Dairy Group - Milk ,yogurt and cheese should be fat-free or low-fat.Look for alternative sources of calcium if lactose-intolerant.
Fruit and vegetables Group - We need at least 5 serving of these every day.Eat more variety.
Fats and Oils Group -Vegetable oils contain essential fatty acids unlike the saturated fats like butter or shortening or margarine. See the chart of limitations of fats with age and sex.
Read here more information on Food pyramid and steps of healthy eating.

Rules and Guidelines
Vegan,Vegetarian or Non-Vegetarian all entries are acceptable in the Challenge as long as the meal adheres to the rules and guidelines below :

1.Prepare a totally satisfying well-balanced three course meal,keep it simple and combine your favorite foods which your family would love to eat.
First Course Appetizer or Soup or Salad:Use good amount of fresh vegetables.Can also include lentils\legumes or Tofu or low fat\lean meat* or seafood
See some of the soups and salads posted on Health Nut.

Second course Main Entree: Whole Grains are added bonus with Lentils\Legumes or Tofu or low-fat\Lean meat* or Seafood.Don't forget to add spices and herbs.
some of my recipes to get the idea :
Black Eyed Peas Sprouts Pasta,Soba Noodles tofu Vegetable Stir fry,Carribean Kabobs with Beans and rice,Green Mung Khichdi with Sesame Chutney,Harissa Chicken with Freekah\Couscous\Bulgur wheat & Greens,whole Grain Parathas with Dal Makhani,Hachapuri with Olives Mung Stew.

Third Course Simple Dessert or Pudding or Smoothie :The fruitier the better,use as many fruits and nuts as you can.And keep the sugar in moderation and saturated fat butter\Shortening\Ghee to the minimum.
Honey glazed Plums\Peaches,Dark Chocolate Strawberries,Beet Cheese Treats,Almond Stuffed Dates,Easy Carrot Pudding,Saffron Orange Basundi,Avocado Mango Cream,Flax Berry Smoothie.

*Low-fat\Lean meat or poultry ,includes Lean beef,low-fat chicken ,goat,lamb or turkey.

2.Any number of entries are welcome .Use the logo and link back to this post .Mail me your entry with following details by September 20 2009 to email address YasmeenHealthnut[at]
gmail[dot]com :
**Your Name and blog\Website(if you have one)
**Recipe link(Non-bloggers include the complete recipe)
**A Picture of all the 3 courses together or 3 Separate pictures of each course.
** Old entries are allowed as long as reposted.
**Your Location

Not to worry about perfect presentation of food,focus on the nutrition.
Here is an example of a well-balanced 3 course meal.

Appetizer : Vegetable Cutlets Similar to the Fish vegetable cutlets,made with just vegetables(potatoes,peas,carrots and broccoli),hint of spices and herbs.
Main course: Edamame Almond Mint Brown rice Pilaf\Pulov similar to the Vegetable Pulov,in this entree I used brown rice ,Edamame(soybeans) ,mint and nuts.
Dessert : Tofu Berry pudding ,a blend of summer's best berries and silken tofu,a recipe inspired by Sunshinemom@Tongueticklers


3.In celebration of the first anniversary of the blog,I'm giving away a $25 gift certificate to one lucky entry.


Get thinking and Cooking Healthy! I'm excited to see what the creative foodies can dish up for this Challenge.



Current Health Nut Challenge - 7

• 
  HNC 7 :Tropical Temptations


• 
  Previous Challenges :


• 
  * Well-Balanced 3 Course Meals


• 
  * Guilt-free Snacks


• 
  * Healing Foods


• 
  *Bitter Better Foods


• 
  *Cruciferous Celebration
  


• 
  *Healthy Ice Cream Carnival
  

Soba Noodles Tofu Vegetable Stir Fry

Visible from my past posts,I'm experimenting a lot with Tofu these days in other words I'm going tofu crazy.This time I was thinking tofu with noodles.Every once in a while I crave for Chinese-style noodles with tons of crunchy vegetables,sprouts and piquant sauces.So in my quest for a recipe with tofu and crave for noodles,I stumbled upon this palatable Korean Noodle Fry from Susan's Fat Free vegan Kitchen ,the blog also happens to be Tried and tasted pick of the month,the host is Vaishali of Holy cow!.

With protein rich Soba noodles ,added protein from tofu and loads of vitamins from the veggies,this dish was truly sinlessly delicious.I marinated the tofu ,to soak up its blandness with flavor.This also the first time I used Soba\buckwheat noodles it has very mild flavor almost like wheat.

Stir-Fry
Stir fry is technique of quick cooking the vegetable on high heat to retain it crisp texture and flavor.Using a stir fry mix can save lot of time with chopping besides all the variety of vegetables.A wok is typically used for stir frying but a deep pan should also work.And Olive oil which I usually use for my cooking doesn't work for this recipe due to high heat cooking, use a high smoking point oil like peanut, safflower, corn, or canola.

Recipe
Ingredients
6 ounces buckwheat Soba Noodles(about 2 bundles)
4 ounces Extra firm tofu, cut into bite-sized cubes
2 cups bok-choy(or cabbage),chopped
3 cups vegetables(I used stir-fry mix including mushrooms,peppers,zucchini,carrots,broccoli,baby corn,snap peas and chestnuts)
1 cup Sprouts(mung,alfa-alfa or any kind)
1 big clove garlic,finely chopped or minced
2 tablespoon soy sauce
1 1/2 tablespoons gochujang(or use any East Asian hot chili sauce)
1/4 teaspoon turmeric(optional)
1 tablespoon Peanut oil
1/2 teaspoon salt

Method
Marinate Tofu
For a flavorful tofu marinate it in 1/2 each teaspoon of hot sauce and soy sauce,pinch of salt and turmeric for about an hour.
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 and Tofu Separately
In meantime heat a wok or a deep pan with teaspoon of oil on medium heat add the marinate pieces of tofu,let cook for 4-5 minutes,turn once and set aside.Add another teaspoon of oil turn the heat to medium-high add the garlic and vegetables ,stir often and cook for few minutes until most of the water is cooked about 7-8 minutes,add the hot sauce and soy sauce ,stir 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.

Palak Tofu and Palak Paneer with added nutrition of Mom's love.Paneer Versus Tofu Nutrition Analysis.

"You should serve your mother,then your mother,then your mother,and then your father".(A simple hadith[Saying of Prophet Muhammad(pbuh)] that speaks volumes about mother's importance)
Mom's have a special place in our hearts and deserve immense respect for their unconditional love and endurance.Never realized a mother's job can be so challenging until I became a mother myself.Motherhood requires lot of patience for raising a child right from the pain of birth ,changing countless poopy diapers,the prayers and sleepless nights when you are sick and tolerating those toddler tantrums and teen angst.As our first teacher ,moms help us learning the first words,take the first steps and first lessons in manners that eventually shape our future.Moms stand by you through every thick and thin of our life.Did I miss something,Yes! its mom who makes the best meals.Nothing like warm home made food made with added nutrition of Mother's love.
My Ammi is a master cook besides being a connoisseur of home making.She recognizes spinach as a vegetable with vital nutrients,doesn't miss including it in her diet at least twice a week.Paneer or Tofu seem just right for her to add that bite of calcium and protein in to the green wonder.

Paneer(Indian cottage Cheese) Versus Tofu
Paneer and Extra firm tofu are identical in texture,hard to distinguish from it external appearance.You wouldn't know that this is Palak Paneer

and this Palak Tofu unless you take a bite full of each of these delectable dishes.

Paneer is a dairy product(a kind of cheese) while Tofu is Soy product.Paneer is a popular replacement of meat protein for lactovegetarians and the Tofu is for vegans.Flavor of tofu is slightly more intense than paneer and is considered healthier replacement for Paneer ,which is relatively higher in fat.How I wish paneer was sold in low fat variety to savor it more often.

Recipe
The bland flavors of tofu and paneer are kicked up a notch with the spicy spinach sauce in this classic Indian favorite.I humbly present the heavenly Palak Paneer\Tofu recipe,just as mom makes.

Ingredients
2 lb spinach
1/2 lb Extra Firm Tofu or Paneer,cut in bite-size cubes
1 medium onion,finely chopped
1 plum red tomato,finely chopped
1 teaspoon ginger and garlic paste
1 tablespoon coriander powder
1 teaspoon red chilly powder
2 green chillies,finely chopped(optional)
1/2 teaspoon cumin powder or use Garam Masala
1/2 teaspoon turmeric powder
1/2 teaspoon salt
1 tablespoon Extra Virgin Olive Oil
3-4 sprigs of cilantro\coriander ,chopped for garnish

Method
Blanch spinach in boiling water for couple of minutes,drain and puree in a blender.
Heat oil in a saucepan on medium flame. Add chopped onions saute for a minute until translucent before adding minced ginger and garlic. After few seconds add the turmeric , tomatoes and other spices.cook until tomatoes are tender then stir in the spinach puree. When the sauce start to bubble after 4-5 minutes , add the tofu or paneer pieces. simmer for another 8-10 minutes and serve warm with rice or bread.



Mom's favorite Palak Tofu or Paneer is my entry for the events
1.Ivy's Celebrating Mother's day at
2.Shama's Mom's Most favorite recipe.
3.Poornima's My favorite things :Cheese

Nutrition Analysis Paneer and tofu
Data gathered from the nutrition facts label on the commercial Paneer and tofu .

Paneer is higher in calcium and protein than tofu but comes with some bad dose of cholesterol and big fat calories.


Thank You!
Heart filled thanks for the kind birthday wishes and prayers for Nabeel.He sure was excited to read them all:)

(The flowers are Purple Lilacs ,wish you could smell the divine fragrance)

Savory Scones With Carrots and Greens

Scones make a delightful start of a morning,quick to bake these light and flaky bread of British origin are apt for breakfast or any meal of the day.My DH(who can sniff out butter in any disguise) prefers these without butter,I'd bake these with Olive oil just for him.But in the following recipe I use butter ,as it was just for me and my boys,we do love butter once in a while and besides nothing can replace butter in these scones for a flaky texture.Vegans could use shortening but be mindful of the trans fat in it.And use Soy milk and tofu instead of milk and butter milk.
The fruity scones are popular treats for breakfast,but this savory version with fresh greens and lightly sweet carrots proved to be an equally lovable delight.

Savory Scones
Preparation time: 2 minutes
Cooking time :12-15 minutes
Serves :3
Ingredients
2 cups Whole wheat flour
1 teaspoon of baking powder(aluminum free)
1/4 teaspoon baking soda
1/2 cup of fresh greens(spinach,broccoli rabe,chard or kale),finely chopped
1/2 cup carrots,finely shred
2 tablespoon of Organic butter,cold and cut in cubes
1 tablespoon flax seed meal (optional)
1/2 cup reduced fat butter milk or silken tofu
3/4 cup reduced fat milk or soy milk
pinch of black pepper or cayenne pepper
1/2 teaspoon of salt

Method
Preheat oven to 400F.
Combine flour, baking powder,soda and salt in a large mixing bowl. Mix well.Add the cold butter and using a fork cut in to the flour. Stir in carrots and herbs , coat well in the flour. Make a well in the center and pour in the butter milk and the milk. Gently fold the mixture to combine everything.
Sprinkle some all purpose flour on your work surface and press the dough in to circular shape. Place on the cookie or baking sheet and mark in to 7-8 wedges.
Bake for 12-15 minutes until lightly brown.For a darker and crisp scones,turn the broiler on just for few seconds before getting them out.Cool for a minute or two. Separate along the marking.Serve warm with your favorite beverage green tea,coffee or chai.

The savory scones are off to suitable events:
1.BBD - Spring Country Breads
2.15 minute meals
3.FIL:Carrots

Chocolate Tofu Cheesecake With Berry Glaze

The April 2009 Daring Baker's challenge is hosted by Jenny from Jenny Bakes. She has chosen Abbey's Infamous Cheesecake as the challenge.
The blend and bake cheesecake was by far the easiest daring baker's challenge for me.I used store-bought crust and substituted three quarters of the cheese with silken tofu.The chocolate flavor and the berry glaze made this a memorable dessert served up on memorable family meet up with my dear brother and his family during the spring break.The idea of dessert in Tofu sounded odd at first ,but surprisingly the silken tofu blends in so well in this cheese cake,you'll never know this dessert is low fat and luscious at the same time with added nutrition of Tofu.

Ingredients for
Crust:

* 1 1/2 cups chocolate graham cracker crumbs
* 3 tablespoons canola oil
Or use Store-bought graham cracker or Oreo 9 inch pie crust

Cheesecake:

* 8 ounces Silken tofu
* 4 ounces light cream cheese
* 2 Organic eggs
* 2 tablespoon freshly squeezed lemon juice
* 1/2 cup unsweetened cocoa powder
* 1/2 cup brown sugar or white sugar.
* 1 teaspoon instant coffee powder

Berry glaze
2 cup of fresh or frozen berries(Strawberries,raspberries,blackberry or blueberry),chop if using strawberries
2 tablespoon brown sugar


Method

1. Preheat oven to 350 degrees F (Gas Mark 4 = 180C = Moderate heat). Begin to boil a large pot of water for the water bath.

2.Prepare the glaze,by reducing the berries with cup of water until soft and mushy.Blend to a smooth consistency.set aside.

2. If preparing the crust ,mix together the crust ingredients and press into your preferred pan. You can press the crust just into the bottom, or up the sides of the pan too - baker's choice. Set crust aside.

3. Combine all the ingredients in the bowl of a stand-mixer (or in a large bowl if using a hand-mixer) and cream together until smooth.

4. Pour batter into prepared crust and tap the pan on the counter a few times to bring all air bubbles to the surface.Pour the prepared glaze all over and spread using a table knife for swirl patter. Place pan into a larger pan and pour boiling water into the larger pan until halfway up the side of the cheesecake pan. If cheesecake pan is not airtight, cover bottom securely with foil before adding water.

5. Bake 45 to 55 minutes, until it is almost done - this can be hard to judge, but you're looking for the cake to hold together, but still have a lot of jiggle to it in the center. You don't want it to be completely firm at this stage. Close the oven door, turn the heat off, and let rest in the cooling oven for one hour. This lets the cake finish cooking and cool down gently enough so that it won't crack on the top. After one hour, remove cheesecake from oven and lift carefully out of water bath. Let it finish cooling on the counter, and then cover and put in the fridge to chill. Once fully chilled, it is ready to serve.

Pan note: The creator of this recipe used to use a spring form pan, but no matter how well she wrapped the thing in tin foil, water would always seep in and make the crust soggy. Now she uses one of those 1-use foil "casserole" shaped pans from the grocery store. They're 8 or 9 inches wide and really deep, and best of all, water-tight. When it comes time to serve, just cut the foil away.

Prep notes: While the actual making of this cheesecake is a minimal time commitment, it does need to bake for almost an hour, cool in the oven for an hour, and chill overnight before it is served.Sprinkle nuts over the slices and some fruit soup(made by reducing fruit juice),if desired.


Vegan Variation
Ingredients
4 ounce Tofutti Cream Cheese
1/2 cup brown or white sugar
1 package(8 ounce) silken Mori-Nu Tofu
1/2 cup cocoa powder
1 tsp vanilla extract
2 tablespoon corn starch
Method
Preheat oven to 350 degrees F.
Combine all the ingredients in a food processor until smooth.Spread over the crust and bake for 1 hour. Chill in the refrigerator overnight before serving.

Check out other creative daring baker's creative variations here.