No-Churn Almond Banana Chocolate Ice Cream

No ice cream maker needed to make this Ice Cream.Amazingly simple ingredients and easy grind-blend-freeze method ,the ABC ice cream is sumptuous summer treat.The creamy ground raw almonds and caramelized banana mixture freezes perfectly without any crystallization.The chocolate craving is quenched with flavonoid-rich cocoa powder and the semi-sweet chocolate chips.


The raw almonds have more vitamins intact which are otherwise lost in roasting the almonds.Nevertheless the other nutrients like calcium,vitamin E,essential fatty acids and minerals remain unharmed in roasted almonds 1.
Store raw almonds cool in fridge for better flavor and prolonged freshness.For the ice cream one can choose between unsalted raw or roasted ground almonds or unsweetened almond butter.

Recipe : No-Churn Almond Banana Chocolate Ice Cream
Ingredients
1 cup raw almonds
2 very ripe bananas
1 tablespoon virgin pressed coconut oil
2 tablespoon 100% cocoa powder
1/2 cup vanilla almond milk or soy milk
1/2 cup agave nectar or honey
pinch of salt
Semi sweet chocolate chips and raw almonds for garnish.

Method
Peel and slice the bananas.Heat the oil in a saute pan,lay the banana slices in the pan and let cook for 3-4 minutes on each side until caramelized.Cool before blending.

Grind the almonds in a high performance blender like vitamix for 1-2 minutes until finely powdered.Add the milk and the caramelized bananas,sweetener and salt,blend for another minute on high until smooth and creamy.Transfer in a freezer proof container and set in fridge for 4-6 hours until firm and frozen.
To serve,thaw for 15 minutes,scoop out in a store-bought waffle bowl,top with semi sweet chocolate chips and more raw almonds.


Remember to submit your best healthy Ice Cream recipe for the Health Nut Challenge 6 : I Scream for Ice Cream before June 31st.And one best recipes takes home Rachel Albert-Matesz's Ice Dream Cookbook.

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.

Eat and Beat Diabetes Book Review and Brownies

Ever craved for a brownie that's healthy? well,this is it.

The Eat and Beat Diabetes with Picture Perfect Weight Loss by Dr.Howard M.Shapiro and Chef Franklin Becker is complete with such healthy transformations of foods otherwise considered taboo for diabetics.But wait,you don't have to be diabetic to try these wholesome ,low calorie,low fat and low sugar recipes.Those over weight ,diabetic,pre-diabetic or at risk for diabetes and also those worried about heart disease or looking for options to lower weight, blood pressure or cholesterol or simply a health nut determined to find alternatives to unhealthy eating,would cherish this book.The book is an eye opener of healthy yet most delicious foods imaginable.

The Beat Diabetes Team
In Eat & Beat Diabetes with picture perfect Weight Loss,Dr.Howard Shapiro uses the same visual method of food comparisons that made his best selling weigh loss books so popular and easy to use.Now he has teamed with executive chef,Franklin Becker,a diabetic himself,and together they reveal the secrets to a diet that can actually help you prevent and beat diabetes - without depriving yourself of delicious foods.
Besides Chef Franklin Becker,other premier chefs from major restaurants around the country have contributed their shared of healthfully transformed tasty recipes.Also includes a 7 day sample meal plan.

Beat Diabetes Pyramid
Dr.Shapiro's Beat Diabetes Pyramid depicts a simple understanding of food groups that fight diabetes and lose weight.It not about depriving food but about making the right choices from the bounty of foods that can provide good defense to stay healthy.The pyramid reveals the secret weapons,the specific nutrients that actually targets diabetes,beating back its potential side effects and maintaining the healthy weight that is key to controlling the disease.

A Call to Action for Parents of Kids at risk
Children pay the terrible price of being overweight ,by being at risk for type 2 diabetes ,heart disease ,asthma,digestive disorders,joint problems,vision problems,liver disease besides the psychologically painful toll.
The books offers the solution of changing the unhappy unhealthy state of kids,by asking parents to take the responsibility,teaching them to make the right choices through the beat diabetes pyramid,while keeping in mind the dos and don'ts for building a strong foundation of healthy eating for children.

The Food comparisons
A picture is worth thousand words,that so true with this book.Includes more than 100 capturing photos of picture-perfect food comparisons(calories,fiber,fat and sugar) that help you make the right choices.
Visually compare your favorite foods loaded with calories and fat to much healthier and equally tempting choices.Like the kiddie treat even a mother can love ,a scoop of frozen yogurt with cone 140 calories instead of 4 ounce chocolate chip cookie with 640 calories and 40 grams of fat!.
You actually get a more satisfying healthy food portion if including more fruits and vegetables than the unhealthy meal concentrated with fats or sugar.For example ,the small breakfast of a muffin and chai latte with as high as 840 calories can be substituted with 2 whole grain low sugar waffles,generous serving of berries and coffee with low cal sweetener totaling just 205 calories.
A glimpse of the picture perfect food comparisions :

Did You Know That You Can Eat and Beat Diabetes?

View more presentations from FSB Associates.

Sweeteners
Contrary to the assumption of abandoning the sweet foods for diabetics,Dr.Shapiro's beat diabetes pyramid allows indulgence in right kind of sweets- that includes fruits,no sugar added frozen treats and no added sugar candies.The lo-cal sweeteners(including the artificial) pose no fear as long as the sweetener is approved by the U.S. Food and Drug Administration(FDA)

Soy Power
The book highlights the Soy protein and its good role in beating or preventing the disease.The phytonutrients in soy protein are power houses of blood vessel protection,preventing weight gain and regulating insulin levels,hence said to be heart's best friend and a key diabetic fighter.

The Diabetic recipes
The recipes have been prepared keeping in mind the guidelines of the beat diabetes pyramid,by including whole some grains,soy products,good fats, low calorie or sugar free sweeteners and lots of fruits or vegetables.While I cannot reveal all of them but to get the picture here is one of my personal best recipes in the book.

The Beat Diabetes Brownies

I never doubted Heart Healthy dark chocolate's good benefits,Dr.Shapiro resonates the same love for pure dark chocolate and cocoa.My first recipe to test was obvious,the richly chocolate beat diabetes brownies.
I follow the original recipe in most parts except for the sweetener.I don't use any artificial sweetener(Splenda as in this recipe) in my cooking,with liberty to choose a low calorie sweetener,I chose the agave nectar,that has low glycemic Index,and is 25% sweeter than sugar,so you use less,in fact for a cup of sugar you will need only about half cup of agave nectar.Rest of the ingredients remain as in the original recipe.

Be sure to use 100% cocoa powder to get the most of the benefits,Pure canola oil and the soy protein powder used in the recipe is available in health food stores and many super markets in the health foods aisle.


Recipe : Beat Diabetes Brownies
Yields 12 brownies
Ingredients
1/2 cup fine ground whole-wheat flour
1/2 cup unsweetened soy protein powder
5 tablespoon unsweetened 100% cocoa powder
1 cup granulated Splenda(or 1/2 cup agave nectar)
1 1/4 teaspoon baking powder
1/4 teaspoon salt
2/3 cup brewed coffee regular or decaffeinated
1/2 cup sugar-free syrup(preferably chocolate,but any flavor is fine)
1/3 canola oil
1 tablespoon pure vanilla extract
1 cup roasted nuts and seeds of choice(Almonds,walnuts,peacans,sunflower seeds,pumpkin seeds etc)
1 tablespoon raisins(optional)

Method
Preheat oven to 350F.
Oil an 8 or 9 inch square or round baking pan,coat with non stick spray and line the bottom with parchment paper.
In a large bowl combine flour,soy powder,baking powder and salt.Add the sweetener(splenda or agave nectar),coffee,syrup,oil and vanilla,stir until well blended.
Pour mixture in to the prepared pan.Sprinkle the nuts,seeds and raisins evenly over top and press gently in to batter.
Bake 20-25 minutes or until a toothpick inserted near center comes out clean.Cool for 15-10 minutes on a rack.Flip on a cutting board,flip again with nuts side up,peel the parchment and cut in squares.Can be refrigerated for 2 weeks in air tight container.



The ingredients sure speak out loud about health.When it comes to taste and texture, moist with crunchy topping and intensely chocolate and coffee flavor,I could skip my morning coffee for these.Diabetic or not,enjoy them with a glass of light in calories soy milk for a completely healthy snack.

Order your copy of this phenomenal book at Amazon,Barnes & noble,Borders,Books-a-million,Walmart and Target.

Wild Blueberry Cinnamon Rolls

Who does not love fluffy sweet cinnamon rolls?.These classic rolls presented here are lower in sugar and fat calories and intensified in flavor with the wild blueberry filling.

I always keep an eye out for the frozen Wild blueberries in the freeze aisles of stores,for 2 good reasons ,first these are rarely sold fresh and said to be equally good when frozen.Second for its super antioxidant benefits.

How are Wild Blueberries different from cultivated blueberries?
Wild Blueberries (vaccinium angustifolium) are distinct from their cultivated cousins in several significant ways. Unlike cultivated (highbush) blueberries, Wild (lowbush) Blueberries are not planted. They are spread primarily by rhizomes or underground runners, which give rise to new shoots and stems. Wild Blueberry fields and barrens contain many different varieties of berries, which accounts for the variations in size and color that characterize the Wild Blueberry crop. Wild Blueberry growers use many modern crop management techniques to carefully tend their fields and encourage growth.

Other differences include:

* Antioxidant capacity - Wild Blueberries contain more of the powerful antioxidant anthocyanin and demonstrate greater antioxidant capacity per serving than cultivated blueberries.
* Taste - Wild Blueberries have a more intense, sweet and tangy taste than cultivated blueberries
* Size - Wild Blueberries are naturally smaller and more compact (less water content) than cultivated, which means you get more Wild Blueberries per pound.
* Performance - Wild Blueberries hold their shape, texture and color through a variety of baking and manufacturing process. They also freeze very well: IQF Wild Blueberries maintain their quality for more than two years.
source www.wildblueberries.com

A dull ,breezy and rainy day marred the weekend fun,baking these rolls brought the warmth back.Fresh baked rolls brightens our weekend brunch every once in a while,I have tried and loved a variety of fillings.The first 3 pictures is of when I baked them last winter and the bottom of one I baked yesterday.My cherished flavors are any kind of tart sweet berries like cranberries,raspberries or black berries ,that taste just as good as the wild blue berries.

Recipe : Wild Blueberry Rolls
Ingredients
For the Dough:
1 1/2 cups whole wheat flour
1/2 cup all purpose flour
1 packet(1 1/2 teaspoon) Dry yeast
1 tablespoon brown sugar
1 cup warm water
2 tablespoon canola oil or extra virgin olive oil
1/8 teaspoon salt

For Wild Blueberry Filling:
1 1/2 cups wild blueberries fresh or frozen
2 teaspoons ground cinnamon
1/4 cup brown sugar
1 tablespoon corn starch

1 tablespoon Agave nectar or Honey


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 and salt .Add the yeast mixture and olive oil and knead until supple and smooth.Apply some more oil on the sides of the bowl cover and allow to rise until double it size about 1-2 hours.

Prepare the filling
In small sauce pan,mix the berries and sugar,and cook until soft and mushy,6-8 minutes on medium heat.Dissolve the cornstarch in tablespoon of water and stir in the blue berry mixture and cook another 3-4 minutes until thickened.Sprinkle the cinnamon and stir to combine.Cool before spreading in the rolls.

Shape the Rolls
Place rack in center of oven and preheat to 350F.Grease a 8 inch round pan with cooking spray.
Flatten the dough in to a rectangular shape using a rolling pin,spread the blue berry filling evenly,leave the edges of the dough.Roll the dough tight,place the seam side down and cut in to 8-10 rolls using a sharp knife.
Place them in the prepared baking pan about an inch apart.Cover with kitchen towel and allow for rise for an hour.

Bake
Bake for 35-40 minutes until golden brown and puffy.Drizzle all over with agave or honey as soon you get them out.Let cool for few minutes before serving with a warm cuppa.

The rolls are my entry for Yeast Spotting

Tropical Fruit Pops

Funny how my 3 year old asked Popsicle for breakfast.I don't blame him, the heat and humidity was intense and so was the thirst.And having enjoyed these the day before in mid afternoon heat,little buds assumed must be OK to eat them whenever thirsty.Not that these are no good to start the day,but he still had to take his milk and cereal for starters and pops for dessert.

Acai-Coconut-Papaya-Banana Pops
Papayas,kiwis,mangoes,bananas,pineapple,coincidentally had all the tropical fruits in hand to give a very tropical touch to the fruit pops.A real summer indulgence,you could enrich the fruit pops with variety of real fresh fruit puree ,deliciously adding a daily serving of all natural fruits and fiber in your diet,void of artificial colors or excess sugar.



Acai-Coconut-Mango-Pineapple Pops
Layering the pops in different fruit flavors seemed daunting at first,then figured that semi-freezing each fruit layer then proceeding with next layer and finally immersing the stick over the last layer and then freezing completely.Evidently the method worked beautifully,the vibrant pops caught my kiddos attention instantly and of course they were not satisfied with one.


Acai-Coconut-Kiwi Pops

Recipe : Tropical Fruit Pops

Ingredients
2 cups Acai Juice(or any concentrated fruit juice,Raspberry,Grape or Goji)
2 ripe Kiwi ,peeled
quarter of a medium papaya,peeled and cubed
1/2 ripe banana
1 small ripe mango
1/2 cup pineapple cut in cubes
1 cup coconut milk(sweetened with 1 tablespoon agave nectar or honey)

Method
Puree the papaya and banana in a blender and set aside.Likewise puree the mango and pineapple together.Finally puree the kiwi.

Pour the Acai fruit juice in to the molds till 1/3rd full.Set in the freezer for an hour until set but not completely frozen.Now pour the coconut milk in the molds till 2/3rd full.Again set in freezer,for 30 minutes this time.Finally pour in rest of the fruit purees.Insert the mold stick and set in the freezer for 3-6 hours until completely frozen.Run the molds under warm water for 5-10 seconds for clean lift off.

Health Nut Challenge 6 : I Scream for Ice Cream : Join in the celebration of healthy frozen treats.Send in your best recipe before June 31st,find details here..

Archives :May 2010

May 3 Kumquat Ice Cream - I Scream for Ice Cream Challenge.And Ice Dream Cookbook giveaway

May 5 Cape Malay Tomato Bredie(Stew)

May 9 Health Nut Challenge 5 Round up : Cruciferous Celebration

May 11 Genesis Today's - Happy Goji and Purple Perfection Shakes

May 13 Apple Cider Vinegar Tea and Cumin Soy Biscuits

May 17 Raspberry Tofu Dark Chocolate Ice Cream Cake

May 20 Pearl Millet(Jowar) Pilaf

May 24 Turkish Spinach Borek using Home made Yufka(Phyllo)

May 27 Daring Bakers:Dark Chocolate Berry Pi�ce mont�e(Croquembouche) with Low fat Mango Cream

May 31 Silk's Pure Almond Ice Cocoa Mocha and a Giveaway