Bitter Better Health - Methi(fenugreek) Soy Vegetable Cutlets

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

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

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

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

Bitter Better Foods

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

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


Methi(Fenugreek leaves) Soy Vegetable Cutlets



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

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

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

Almond Crusted Alaskan Salmon with Brown Rice and Kale

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


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


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

Recipe :Almond Crusted Alaskan Salmon

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

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

Recipe : Spice Seasoned Brown Rice and Garlic sauteed Kale

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

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

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

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

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

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

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

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

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

How do you like your Ragi?

Fruit and Nut Quinoa

Quinoa(pronounced KEEN-wah) originating from the Andes region of South America,is revered for its excellent nutritional profile.Its gluten-free with an exceptional source of protein,contains all eight essential amino acids and is high in iron,calcium,magnesium,phosphorus,B vitamins and fiber.With mild,slightly nutty flavor ,its a sensible substitute for white rice or couscous.

Quinoa is easy to cook like rice and couscous.Makes a delicious meal mixed with vegetables,herbs and spices.Quinoa is also great in soups and stews.Adding juicy fruits and nuts would tempt even a pickiest eater.
Recipe Fruit and Nut Quinoa
serves 4
Ingredients
2 cups Organic Quinoa
1/2 a medium onion,finely chopped
1 clove garlic,finely grated
1 teaspoon fresh ginger,finely grated
pinch of turmeric
1/2 teaspoon chili powder or cayanne
1/4 teaspoon ground cumin
1 cup berries(I use frozen cranberries and strawberries,use fresh when in season)
1 Orange,peeled and cut
1/2 cup each of pineapple and mangoes,diced
1/2 lightly toasted nuts (I use almonds and walnuts)
2 tablespoon fresh herbs(Parsley or cilantro),chopped
1 teaspoon salt
1 tablespoon extra virgin olive oil

Method
For a richer flavor,quinoa can be toasted in a dry skillet for a few minutes before cooking.Stir continuously during toasting to prevent burning and to toast the grains evenly.Rinse quinoa before cooking,place in a fine strainer and place under cold running water until water runs clear.Drain well after rinsing.
Heat oil on medium heat in skillet,add the onions,garlic and ginger,saute for 3-4 minutes.Add the spices and toast for another minute.Add 4 cups of water and bring to a boil.Then stir in the quinoa,lower heat and simmer,covered,until quinoa is tender but still chewy,that is until germ separates from the seed ,about 15 minutes.
Mix all the fruits, nuts and sprinkle the herbs before serving.

Health nut Challenge 3 :Healing foods - please share yours.

Progresso Light and 100 Calories(or less) Soups.Souper You Debut Contest.And Giveaway.

Slurp up! Whether you have been watching your weight or simply craving for a healthy comforting soup,Progresso's new Light and 100 calorie(or less) soups can help accomplish.
Thanks to Progresso,I was sent a whole variety pack to try.The vegetarian kind were my pick,true to its title,these are light and flavor-packed.With no MSG added,there are 40 enticing varieties to choose from ,includes hearty ingredients like wild rice,barley ,beans and lots of vegetables.There is also high fiber and reduced sodium varieties.Find them all here.More than just soup,these can used to create delicious meals,try out these great recipe ideas.


Vegetable classics,Smooth and Chunky Vegetable Italiano is packed with wholesome flavorful vegetables(Green beans,peas,carrots,celery,peppers,onions and zucchini),Italian spices and pasta,with 100 calories per serving,makes a comforting light meal in itself.



Nourishing Vegetarian Vegetable with Barley has just 80 calories with 3gms of fiber per serving and 0 fat calories.

Souper You Debut Contest
Celebrate the New Year and new you with �Souper You Debut� contest from January 4th through March 15th,for the chance to win a full makeover in New York City.
Three grand prize winners will be awarded - a trip for two to New York City from May 21st-23rd. The prize includes round trip airfare, a two-night stay in a NYC hotel, a full makeover, a $1,000 wardrobe shopping spree and personal consultation at a New York department store.
To enter, you�ll need to do the following:

* Go to www.Progresso.com/SouperYou to learn more and enter the contest

* Submit your essay (200 characters or less) telling Progresso why you love
Progresso Light or 100 Calorie Soups and why you would like a makeover

� * In addition, please submit a photo of yourself that visually reinforces the
theme of your essay

Once you enter, you�ll have the chance for your photo and/or an excerpt from your essay to appear on www.Progresso.com/SouperYou, so be sure to check back frequently! Once the 10 finalists are announced, you can visit www.Progresso.com/SouperYou from March 29 through April 12 to vote for your favorite.

Coupons
In addition, throughout the duration of the contest you can visit www.Progresso.com/SouperYou to download a coupon for $1 off any three varieties of Progresso Soup!

Progresso Soup Giveaway

Progresso is also offering a giveaway of the soups.The prize pack includes a beautiful blue soup mug, 2 cans of Progresso Soup , and a digital jump rope to one lucky winner.
Just leave a comment on this post telling "About one(or more) changes you plan in 2010 for a healthier you?".The winner will be announced on Monday January 11th.

Updated : Congrats Sarah! You have won the giveaway.Please mail me the shipping details.

Emeril's Baked Jalape�o Poppers

The body screams for warmth and spice more than ever during this season.And nothing says heat like the Chili peppers.The extreme hot chili pepper aren't regular in my diet,albeit the moderately hot Jalape�o are just right for my spice tolerance.Removing the seeds and white membranes ,were most of the heat resides ,can reduce the heat.The cheese stuffing can further subside the heat.If that wasn't enough ,I even serve myself with some Greek yogurt on side to cool off any excess heat.



Recipe :Baked Jalape�o Poppers with Low fat Basil Cream cheese stuffing adapted from Emeril's Recipe.
Ingredients
For Stuffing
12 fresh jalapeno peppers, Slit lengthwise, seeds and membranes removed
4 ounces Low fat Organic cream cheese, softened(Vegan substitute :medium firm tofu)
1/2 teaspoon ground cumin
1/2 teaspoon cayenne, or less, to taste
1 tablespoon fresh herbs,finely chopped(I used basil)
For Coating
1 large Organic egg(Vegan substitute : 1 teaspoon Ener-G� Egg Replacer mixed with 2 tablespoon of water)
2 tablespoon water
1 cup bread crumbs
1/2 cup wheat flour
1/2 teaspoon salt
1/2 teaspoon ground cumin
1/2 teaspoon paprika
1/4 teaspoon black pepper powder
1/2 teaspoon each of dried thyme and oregano

Method
Preheat the oven to 350 degrees F. Lightly grease a baking sheet and set aside.

In a bowl, cream together the cream cheese, herbs, cumin, and cayenne.

In a small bowl, beat together the eggs and water. In a shallow dish, combine the bread crumbs with cumin,pepper powder,paprika ,thyme and oregano. In a third dish, combine the flour and salt.
Spread 1 teaspoon of the cheese mixture into the middle of each jalapeno half. One at a time, dredge in the flour, dip into the egg mixture, then dredge in the bread crumbs, pressing to coat. If necessary, repeat the process. Place the coated peppers, cut side up, on the prepared baking sheet.Bake until the crust is golden, about 25-30 minutes.Serve with some fat free Organic Greek Yogurt.



These are off to Sunday snacks : Cheese event ,hosted by Superchef@MirchMasala.

Berry Green Smoothie and meet our new love.

Swindled in bargain,I have had it with the "Ordinary",none were dependable for more than a year.Say Hello to the ,Robust, Capable, Reliable,befitting a health nut's cautious diet,just the companion I was looking for.A dream kitchen machine ,that can juice,cook,freeze ,blend and grind,with endless possibilities of whipping up good food fast,its the Vita-mix. The machine was in my wish list for long since I reviewed the Ice dream Cookbook,that mentions the amazing power of Vita mix to create a fresh and healthy home made Ice creams.Then Bharti's impressive review added to the desire while confirming the capabilities of the machine.And an equally impressive demo of the machine at Costco,also got someone keenly interested,Mr.Health nut.Glad we shared the same desire,brought the beauty home.Its been working wonders so far.The smoothies are the easiest ,just about any kind of fruit and vegetable can be blended to a tasty concoction.



The Berry Green Smoothie
Green is always associated with good health.All the green foods are the best nutritionally ,although not always favorable taste-wise.That's were the Vita mix makes the difference by perfectly blending the greens with the fruits,for an irresistible smoothie each time.Following is just one sample of green mixed with fruits and vegetable,one can use any combination of greens(like kale,chard,collards) with ripe fruits. A smoothie like such with fruits,greens and vegetables all in one,can deliciously fulfill the body daily need of vital nutrients.

Ingredients
Serves 3
1 Ripe Avocado,cored and peeled
2 cups baby spinach(can also use 4-5 leaves of Kale or collards)
1 cup frozen berries( I used cranberries)
1 Organic Apples,cored and diced
1 teaspoon ginger,freshly grated
few sprigs of parsley
1 cup cold water

Method
Rinse the greens in cold water.For Organic fruits just rinse under tap water.The guide in Vitamix recommends washing the fruits and veggies with specially formulated soap to wash away all the pesticides.
Cut as needed and blend all the ingredients together in the Vita mix from low to high speed until smooth,takes about a minute.



The smoothie is my entry for 5 star make over : smoothies and shakes