Bitter Better Foods Bonanza

Some us devour them for the health benefits,some us savor them as a delicacy,while some find it challenging to incorporate in every day cooking.No matter what your experience is with bitter foods,the varieties of recipes here,shared by the enthusiastic foodies,are inspiring enough to desire for the bitter better foods.

The bitter foods like Fresh Fenugreek(methi)leaves and bitter gourd are exclusively available in Asian grocers while the other greens are common in farmer's markets or well stocked super stores. If you have a home garden or just some herb pots,growing fenugreek can be easy,the seeds are also available in Asian stores.

Health Nut Challenge 4 : Bitter Better Foods Round up
Fenugreek(Methi) Sprouts

Priya's instant Sprouted Methi seeds Pickle,makes a quick spicy and sour relish.

Priya's Sprouted Methi seeds Rasam,a soothing spiced clear soup.

SE's Fenugreek sprouts Dal.Sprouts are equally good if one can't find the greens,since the seeds are always stocked in stores.


Pj's Sprouted Fenugreek Sambhar,is an healthier variation to the spicy lentil soup with crunchy sprouts.

Health Nut's Methi Sprouts Sweet Peas Rice,has bitterness balanced with sweetness of peas.

Graziana's Sprouted Fenugreek Soup,with red onions and sambar powder,also has the added nutrition of coconut.

Fenugreek(Methi) Seeds

Dershana's Fenugreek potion for reducing the discomfort of PMS ,have to try it to believe it.

Priya's Methi seeds Dal with rice or roti,makes a quick lunch without any chopping or sauteing needed.

Muskaan's Methi Papad Nu Shaak(Fenugreek seeds and popadam curry),is unique for its use of papadum,that's commonly served as crunchy appetizer.Muskaan's recipe has boiled popadams,soft and delicious,almost like pasta.

Bitter Greens

Fenugreek Leaves


* In Protein-rich Sides
Spicebuds Wild Salmon with fresh Fenugreek in a tantalizing ginger garlicky sauce is sure to become regular on the menu of fish lovers.

Nandini's Egg Masala with Fenugreek leaves,are far more flavorful than plain boiled eggs.

Tazaika's Fenugreek Chicken,is indeed a smart way to incorporate a bitter green in a family that's not too excited about bitter foods.

* Vegetable Sides

Shama's tangy Methi Kulambu .

Rachana's Avatar Aubergines,with generous serving of green, is inspired by the movie that's been so revered lately.

Silpa's Aloo Methi.Aloo(potatoes) matches like no other vegetable with Methi to make a tasty combo.The recipe has frozen methi,that's available year round.

Silpa's Methi Matar Malai.Malai is fresh cream and Matar are peas,both of which make this dish a perfect relish.

Jayasree's Methi Kofta in Kadhi .The green koftas in this recipe are not fried but steamed them allowed soaking the flavors of a light yogurt based sauce.

*In Snacks
Priya's Sesame Methi Crackers,are a tempting treat to put together whenever there is a bunch of methi in store.

Simply Food's Muthia,the multi-grain spiced steamed snack,a variation of Gujarati Dhokla.

Simply Food's Savory Paniyaram,crispy morsels,made in a special uppam pan,these are also low in fat.

Muskaan's Methi Gota (fritters),an authentic crunchy munchy Gujarati snack also goes by the name farsan.

Muskaan's Low fat Methi Na Muthiya Dhokla,another famous Gujarati snack.These are steamed and muskaan has been really generous with the methi leaves in these,so go for it without a guilt.

Silpa's Methi bajji(fritters) make a crisp and filling evening snack.

Shama's Methi Vadai another tasty snack-time crunchy.


* In Dal(Lentils)

Divya's comforting Methi Dal,has fresh greens straight from the home garden.

Shabitha's Methi Moong Dal ,a wonderful side dish enriched with the wonder herb.

Ramya's Methi leaves Dal,is very special for its the outcome of her brothers keen culinary skills.

Aruna's Fenugreek Kootu.Kootu is Tamilian dal thats lots like sambar but less aqueous and lighter in spices.

* In Sweets
Muskaan's sweet delicacy,Methi Paak(Fenugreek sweet),with loads of nuts and touch of spices.

*In Light meals, Bread ,Sandwich and Flatbreads

Swathi's Methi Paratha,a flat bread that also my choice over aloo parathas.

Tazaika's Besan Fenugreek Parathas,is on breakfast menu for a satisfying start of the day.

Jagruti's Methi Dhebra with Sukhi Bhaji(dry spiced potatoes),in her own words,is a Kamaal Kombination similar to bollywood duo Kajol-SRK.

Simply Food's Gujrati Methi Thepla with pickle is common Gujarati breakfast,also makes a great wrap with a smear of jam.

Nandini's Methi Chapathi with red luscious tomato thokku,is a feast for the stomach and the eyes as well.

Saraswathi Iyer's Methi Chapathi,is simple quick recipe of incorporating the greens in your daily home made flat bread.

Health Nut's Methi Sunflower Seeds Buns with Minty barley soup,is as comforting as warm spring sun after long dark winters.

Jyothi's Chickpeas Methi Patti Sandwich is quite a mouthful with the yummy herb patty ,greens and vegetables.

Ramya's Methi Sankathi,sweetened fenugreek seeds and rice balls make an unusual and healthy sweet break fast.


*In Rice
Ruchika Cooks Methi Khichdi,a comforting rice and lentils entree with lots of vegetables and fresh fenugreek.

Jyothi's Methi Cranberry Pulao,with hint of coconut milk ,is delish variation to ordinary pulao.

PJ's delectable combination of rice,peas and dry fenugrek leaves in, Methi Matar Pulao

Saraswathi Iyer's Methi Sadam,is tasty makeover of plain boiled rice with freshness of herbs and spices.

Other Bitter Greens(Mustard Greens,Radish Greens,Chard,Collard greens,Turnip Greens,Water cress)

Jagruti's Super Foods Smoothie has the excellence of Avocado,watercress and mangoes.

Kamla's nutrient-packed Radish Greens Poriyal(stir fry) uses the tender leaves of baby radish.

MySpicyKitchen's spiced Green Chard Stir fry,with fresh greens from farmer market.The recipe also marks anniversary of her blog.

NS's well-seasoned Watercress with Aloo(potatoes) and peas.

Cool Lassie's Collard Greens N Cottage Cheese Stuffed Mushrooms,has a mighty good stuffing variation with greens and cheese.

Cool Lassie's Broccoli Rabe,Turkey, Mushroom Pasta,so well balanced in flavors and nutrition.

Health Nut's Grain Stuffed Turnip Greens,are inspired by the Arabic appetizer - stuffed grape leaves.

Health Nut's Mustard Green Munchies with Mozzarella cheese,a nourishing snack made with frozen greens.

Health Nut's Sarson Ka Saag,the simply green winter warmer that is mostly mustard greens and partly spinach.

Silpa's Saag Paneer,is enriched with Indian cottage cheese(paneer) and the greens are sauteed instead of boiling to retain the nutrients of the greens.

Mona's, pleasing to the palate, Red Swiss Chard Masoor Dal.

Bitter Gourd\Melons


Cool Lassie's Bitter Melon, Beans and Raisins Patty Sliders,a bittersweet "curried" patty ensconced in an acceptably all-right "burger".

Shirley's Bitter Gourd Flatbread has a tasty stuffing to interest even the kids.

PJ's Bitter Gourd Crisps,are crunchy and make an irresistible part of their family meal.

Shama's snack-time munchie, Bitter Gourd Pakoda.

Shama's relishing, Bitter Gourd Pickle.

PJ's Bitter Better Medicine,a bitter gourd stir fry.

Tazaika's family favorite Bitter Gourd Biryani,that's undeniably enticing as well as nourishing.

Shama's Spicy Bitter Gourd Pepper Fry.

Health Nut's Baked Bitter Gourd Crisps with Ginger ,lemon and spices is my recreation of the original recipe at Jugalbandi.

Health Nut's Bulgur Stuffed Bitter Gourd

Health Nut's South Indian Style Onions Stuffed Bitter Gourd


*Curry Variations

Padhu's artistically presented Bitter Gourd Curry with Tomatoes ,spices and Tamarind.

Simply Food's lightly sweet and delicately flavored Gujrati Karela Subzi with Jaggery,spices and Chickpea flour(besan)

Silpa's Bitter gourd Fry has a nutty crunch of cashews.

Swapna Sree's Bitter Gourd Pulusu is flavored in a tamarind based sauce,a favorite accompaniment with rice and dal.

Asha's flavor packedBitter gourd Gojju with chickpea flour as the secret ingredient.

Sowmya's Tamil Nadu Style Bitter gourd Gravy with Coconut,spices and Sambahr powder.Not among those with aversion to bitter foods,sowmya has never thought of excluding the excellent vegetable from her diet.Check out her post for more recipes of bitter gourd.

Shahana's Bitter Gourd Tomato curry is tangy and tasty with all the tomatoes and spices used.


Sayatani's traditional Bengali Shukto,bitter Gourd Curry in mustard paste and lots of vegetables,beans and lentil dumplings.The curry is served in the first course of an elaborate Bengali meal,please read her post to learn more about other appetizing courses.

Shama's Andhra special Bitter Gourd Curry with Spicy Sesame Masala.She enjoys Karela ,this particular variation recipe is courtesy of her neighbor.

Saraswathi Iyer's Bitter Gourd fry ,is truly tasty as its paired with potatoes and spices.

Shabitha's Bitter gourd curry,might be bitter but is a pleasant reminder of her sweet childhood memories.


Other Mildly Bitter foods(Flax seed,Cocoa and Coffee)

Curry Leaf's Protein rich Flaxseed balls,are perfectly energizing quick fix snacks with flax meal,breakfast cereal and peanut butter.

Health Nut's Vegan Fiber-rich Flax Oats Almond bars,can help tackle the deficiency of dietary fiber.


Priya's Vegan Dry Fruit Chocolate Cookies,besides cocoa has added nutrition from almonds and silken tofu

Cool Lassie's Egg-less Spiced Beet N Cocoa Muffins ,with goodness of cocoa ,beets and olive oil.

Health Nut's Kasha(Roasted Buckwheat) with Cocoa and Coffee and dried figs,a wholesome breakfast porridge sweetened with agave.

Health Nut's Arabic Black Coffee flavored with Cardamoms,is served traditionally after a meal.

Health Nut's soft and crumbly, Cocoa Barley Bites,are made exclusively with barley flour.

Thanks to all the participants for the tremendous response.

To participate in the next Health Challenge 5,cook with crucial to the diet,Cruciferous Veggies,please Check the details here.

Chickpeas Polenta(Panisse) with Olives and Sun dried Tomatoes

Some flours remain unused in my pantry forever.Once of those is Chickpea flour(besan),I got this one pack last Ramadan,consumed a couple of times for these delicacies and rest has been in there since.I chanced upon the pleasing Panisse recipe in my treasured Mayo clinic cookbook ,just in time before the expiry date of the flour.
Panisse is a filling french snack,with polenta like soft texture,that is also served as side.The snack is usually cut and fried like french fries.The cookbook's adaptation is baked panisse,which is then broiled until crispy and then made more appealing with the olive and sun dried tomatoes topping.The vegan substitute Tofu was not in the book,but should work next best instead of eggs.

To find the star ingredients in this recipe,the chick pea flour,track down your nearest East Indian or Arab store,you are sure to spot it in the flour aisle.


Recipe: Chickpea Polenta ,adapted from Mayo Clinic Cookbook.
Ingredients
1 3/4 cup(9 oz/280g) Chickpea(Garbanzo bean) flour[Available in Italian,Arab and East Indian stores]
2 cups(16 fl oz/500ml) plain soy milk or reduced fat milk
1 cup Vegetable stock or water
1 tablespoon extra virgin olive oil
2 cloves garlic,finely chopped
1 tablespoon fresh thyme ,oregano or basil,chopped or 1 teaspoon dried
1/2 teaspoon sea salt
1/2 teaspoon freshly ground black pepper
1/4 teaspoon turmeric(optional)
3 Organic Egg whites(Vegan substitute : 4 oz silken tofu)
For Topping
1 tablespoon extra virgin olive oil
1 medium onion,sliced
1/4 cup black olive,chopped or sliced
1/4 cup dry-packed sun-dried tomatoes,soaked in water to rehydrate,drained and chopped


Method
In a blender or food processor,combine flour,milk,stock,oil,garlic,mustard,salt and pepper.Process until smooth.Pour batter in a bowl and let stand for few minutes.

Preheat oven to 375F.Lightly coat a 9 x 13 inch baking pan or dish with cooking spray.

If using Eggs
In a large,grease free bowl,using an electric mixer on high speed or hand whisk,beat egg whites until stiff peaks form.Gently fold the egg whites in to the batter.

If using Tofu
Use a hand whisk and beat the tofu until smooth.Mix in the batter.

Now pour the batter in to the prepared pan.Bake until puffed and lightly brown around the edges,about 20-25 minutes.Let cool for 15 minutes.

While polenta is cooling,make the topping.In a small saute or frying pan,heat the oil over medium heat.Add the onion and cook until soft and lightly golden,about 6 minutes.Add the olives and tomatoes and cook for a minute.Remove from heat.

Sprinkle the onion olive mixture over the baked polenta.Broil until the top is lightly brown.Watch carefully,this takes only about a minute.
Cut the Polenta in squares then cut the squares on the diagonal in to wedges.Serve immediately.Can be stored in the fridge for 3-4 days.Warm before serving.


Hosting Weekend Herb Blogging #225

I'll be hosting the Weekend Herb Blogging event for the week(March 15th-21st).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.

Purely Chocolate Almond Meringue Cake with Dark chocolate Filling

For a toddler turning three,the pure chocolate cake was perfect to celebrate the special day and also accomplishing to his mom ,who shares the same chocolate passion.


His adventures seem to have gotten even more advanced since he was two.Jumping on the bed,fetching his favorite food from the refrigerator or kitchen counter,sliding down the stairs,wrestling with his big brother,examining all the closets and drawers,gladly after all that exploring, running and jumping around the house,he does settle for quite time reading and imaginative play. Considering his liking for an equally adventurous species in one his favorite books "Five little monkeys Jumping on the bed",I guess he got the most appropriate gift for this special day,the five little monkeys board game,and thankfully the imaginative toy kept him busy for most part of his special day.

What's so special about this chocolate cake? for one,this is mostly chocolate at its best,secondly the joy of almonds and finally its low in sugar ,free of any additives or preservatives.There was one mishap though ,the meringue did not keep tall due to less sugar used.Otherwise the taste was absolutely chocolatey despite changes to lower the calories.My trick here to keep the cake moist sans the extra fat,use some fruit puree instead.

Recipe : Chocolate Almond Meringue Cake with Dark chocolate Filling ,adapted from Tish Boyle and Timothy Moriarty's Chocolate Passion.

Ingredients
For Chocolate Almond Meringue Cake
4 Tablespoons unsweetened nonalkalized Cocoa powder
1/3 cup hot water
1/2 cup all-purpose flour
3/4 cup ground almonds
1 teaspoon baking powder
1/4 teaspoon baking soda
1/4 teaspoon salt
2 tablespoon unsalted butter(softened) or pure ghee
1/2 cup apple puree
1/4 cup reduced fat milk
1/2 cup dark brown sugar or 1/4 cup agave nectar
4 large Organic eggs,separated
1/2 teaspoon pure vanilla extract(alcohol-free)
1/4 teaspoon almond extract
1/4 cup sliced almonds

For rich Chocolate Filling
7 ounces bitter sweet chocolate,finely chopped(or use the chips)
3/4 cup Organic whole milk

Method
Make the Dark Chocolate Filling
Place the chopped chocolate in medium heatproof bowl.Bring the milk to a gentle boil in a small saucepan,pour the hot milk over the chopped chocolate,let stand for 3 minutes to melt the chocolate.Stir gently until the mixture is well blended and smooth.Cover and set it aside to cool for an hour until it has the consistency of frosting.


Make the Chocolate almond meringue cake
1.Position a rack in the bottom third of the oven and preheat to 350F.Lightly butter the bottom of two 9-inch baking pans.Line the bottoms with parchment rounds.
2.In a small bowl,whisk together the cocoa powder and hot water until smooth.Set aside to cool.
3.In a medium bowl,using a wire whisk,stir together the flour,ground almonds,baking powder,baking soda and salt until well blended.
4.In another large bowl,using a whisk beat the butter,3 tablespoon of sugar until light and fluffy.Add the egg yolks,one at a time,beating well after each addition.Beat in vanilla and almond extracts.
5.In to this wet mixture now combine the dry ingredients one-half at a time,alternating them with the cocoa mixture.Divide the batter evenly between the prepared baking pans.
6.In a clean,grease free glass bowl,beat the egg whites and the remaining 2 tablespoon of dark brown sugar until the mixture looks creamy ,continue beating until the egg white mixture forms a stiff,shiny meringue.Takes about 5-6 minutes.
7.Using a small spatula,swirl the meringue over the cake batter in the pans,making sure that meringue completely covers the batter and extends to the sides of the pans.Evenly distribute the sliced almonds over the meringue.
8.Bake the cakes until the meringue is puffed up and lightly browned about 25-30 minutes.Run the tip of a sharp knife between the edge of the meringue and the sides of the cake pans to loosen the cakes.Transfer to a wire rack and let cool completely.

Assemble the cake
When the cakes are cooled completely,peel off the parchment paper from the bottom of the cake and immediately invert the cake on to a serving platter;the meringue side will be facing up.Spoon the chocolate filling on top of the meringue.Spread it out evenly.Do the same for the other cake from the pan,place over the chocolate filling,meringue side up.



The Cake is my entry for Divya Kudua's Best Chocolate Cake Event

Cruciferous Challenge and Cauliflower Tabbouleh with Preserved Lemons.

Cruciferious is a fancy name for the family of vegetables known to botanists as Cruciferae or alternately, Brassicaceae.Like most other vegetables, cruciferous vegetables are good sources of a variety of nutrients and phytochemicals that may work synergistically to help prevent cancer.Read more about it here.

For Health Nut Challenge 5 lets get cooking with the crucial to the diet,Cruciferious veggies. Here are 2 simple steps to participate in the challenge :

1.Create a uniquely healthy side dish,soup,salad or main entree ,with one or more of the following Cruciferious vegetables :

* Kale
* Collard Greens
* Broccoli
* Cauliflower
* Cabbage
* Brussels sprouts
* Kohlrabi
* Turnip
* Radish
* Bok Choy
* Arugula
* Water cress.

2.Leave the link of your post in the comments section(by April 30th) while also mentioning in your post about the Health nut challenge.Old entries can be recycled,I just need the different ideas to incorporate these vegetables in everyday cooking.

Cauliflower Tabbouleh

Often times I have to think beyond curries to get my family interested in eating vegetables.The tabbouleh is an earthy Middle eastern salad made with bulgur,cucumber and lots of parsley.Cauliflower further enhances the nutrition of the salad.I add preserved lemons for a tangy bite to the salad.


Recipe adapted from Diabetic Cooking

Ingredients
1/2 a head of medium cauliflower,separate the florets
3/4 cup Bulgur wheat(can also use quinoa or roasted buckwheat)
1 cup flat leaf or curled parsley
1 small onion ,finely chopped
1 clove garlic
1/4 teaspoon cumin seeds
1/2 a medium preserved lemon(recipe follows),chopped
1 teaspoon black pepper,freshly ground
1 teaspoon ground cumin
1 tablespoon Extra virgin olive oil

Method
Bring 2 cups of water to a boil,add salt and bulgur wheat.Cook until tender about 15-20 minutes,drain excess water.
Coarsely grind the cauliflower,garlic and parsley in a food processor.Heat oil in a pan on medium,saute onion and cumin seeds for a minute,add the ground cumin and processed cauliflower mixture.Cook only for 4-5 minutes until tender.Mix in the cooked bulgur wheat.Turn off the heat and mix in the preserved lemons.Serve warm or cold on a bed of dark leafy greens like romaine lettuce or kale.

Moroccan Preserved Lemons

The preserved lemons are an quint essential relish of Moroccan cooking.The pickled lemons add a delicious tang to any salad,stew or entree.
Recipe adapted from Alia's Moroccan cooking video.
Ingredients
6 fresh lemons,rinsed
1/4 cup of salt
1 sterilized jar that can fit all the lemons

Method

Step 1 Cut off any stems of the lemons.Using a sharp knife cut vertically, not all the way to the bottom,make sure the base is still attached.Turn the lemon upside down.Cut again vertically while keeping the base intact.
Step 2. Use a teaspoon and stuff about 1/2 teaspoon of salt on each of the slit of the lemon.Repeat with rest of the lemons.Place in a sterilized jar,make sure all lemon are snug in the jar.Sprinkle another teaspoon of salt over the top.
Step 3 Keep in a dark cool corner of the house for 4 days.Then remove only to check if the juices have started to flow out in the lemons.Return to the corner and keep another month until lemons are all soft and pickled.Every week in between ,swirl the bottle to make sure all the lemons are submerged in juices.
Once pickled can be store in refrigerator for up to 3 months.Before using,discard seeds, rinse in cold water to remove the excess salt.Dice or slice,use in salads ,stews,tagines or Whole grain entrees.



The preserved lemons are my entry for Awed Africa,hosted by PJ of Seduce your taste buds



Thank you for the overwhelming response to Health nut Challenge 4.Hope to post the round up soon.

Bulgur Stuffed Bitter Gourd and Bitter Gourd Crisps.

Liking this healthful bitter vegetable happened to me after some initial reluctance. Nonetheless after learning its health benefits(fighting diabetes,cancer,infections and more) and cooking in variety of flavorful ways,mixing and matching with spices, tangy lemons and sweet onions,I began to devour them every week.

Onions stuffed is more often on my menu ,however stuffing with spiced bulgur turned out to be another tasty variation,although any left over whole grain would also work perfectly fine for stuffing.

Recipe :Bulgur Stuffed Bitter Gourd/Melon
Ingredients
4-6 medium(about 3 inches long) bitter gourd\bitter melon,slit across and seeded
for stuffing
1 cup cooked Bulgur(broken wheat) or use cooked quinoa or brown rice
1 small onion,chopped
1 big clove garlic,minced
1 inch piece of fresh ginger ,minced
1 teaspoon ground coriander seeds
1/2 teaspoon chili powder
1/4 teaspoon turmeric
3-4 sprigs cilantro or parsley
1 tablespoon fresh lemon juice
1/2 teaspoon salt
2 teaspoon Canola oil

Method
Heat oil and saute onions until lightly brown,6-7 minutes,add the spices and herbs,let cook another 5-6 minutes on medium heat.Now add the cooked grains(bulgur or quinoa or brown rice).Stir well and turn off the heat.Mix in the lemon juice.
Stuff the mixture in the cleaned cavities of the bitter gourd.Lay on a cast-iron pan ,add 1/2 cup of water.Cover and cook on medium heat for 15-20 minutes until bitter gourd is tender.Can also be baked 350F for the same amount of time.Serve alongside brown rice and lentil soups(Sambar or rasam).



Spiced with coriander seeds,this seems like an eligible entry for Priya's - Cooking with seeds : coriander seeds and also for my bitter better foods challenge.

Bitter Gourd Crisps

A no-fuss simply spiced and baked Bitter Gourd Crisps.This recipe was drafted for very long now,adapted from Jugalbandi.
To make the crisps : Rinse and thinly slice 2 medium bitter gourds.Mix in the spices of choice,I used 1 teaspoon of dry spice mix that included ground cumin,chili powder,turmeric and salt along with tablespoon of canola oil and 1 teaspoon minced fresh ginger.Bake at 375 F for 15 minutes until crisp.Sprinkle some fresh lemon juice and savor as a side of any meal or snack.

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.