A2Z Healthy Vegetarian Cuisine

A Start Towards Healthier You. | My New Food Pyramid Plate

2012-02-15T23:10:00.002-05:00

Know What You Eat: There's a new food pyramid in town. The USDA's new food icon is a brightly colored graphic that breaks a healthy diet into four main sections: fruits, vegetables, grains and proteins, with a small side of dairy, well this is NOT a hot news..News is as soon as USDA announced about the new food pyramid plate I thought to design my OWN plate..(long awaited post) which consists of vegetable although not too bright but its always better to inculcate one in raw form..variety of fruits, grains in the form of "wholewheat Thepla" and proteins in the form of Roasted Peanut and Sesame Quinoa...with a small portion of low-fat dairy in the form of Blue-berry Greek yogurt and a glass of water, a complete vegetarian meal following the new food pyramid plate.

The new food plate image reflects the 2010 Dietary Guidelines for Americans, which promote measures like switching to fat-free or low-fat milk and opting for water over sugary drinks. The guidelines also recommend making sure that half your plate is filled with fruits and veggies -- a recommendation that Wootan said is one of the major points highlighted by the new graphic.

She cautioned, however, that people should be aware of the size of their plates when trying to model their meals after the image."People should be paying attention to the different food groups, but they should also be watching their serving sizes. They should eat off an eight or nine-inch plate, like people did in the old days, before we had such an obesity problem."

The Ten Tips Nutrition Education Series provides consumers and professionals with high quality, easy-to-follow tips in a convenient, printable format. These are perfect for posting on a refrigerator.

Add More Vegetables to Your Day
Focus on Fruits
Make Half Your Grains Whole
Got Your Dairy Today?
With Protein Foods, Variety Is Key
Build a Healthy Meal
Healthy Eating for Vegetarians
Smart Shopping for Veggies and Fruits
Liven up Your Meals With Vegetables and Fruits
Kid-Friendly Veggies and Fruits
Be a Healthy Role Model for Children
Cut Back on Your Kid's Sweet Treats
Salt and Sodium
Enjoy Your Food, But Eat Less NEW
And to top all Eating BETTER on your BUDGET

For now ENJOY MY PLATE..

Be Innovative create and share yours with A2Z HEALTHY VEGETARIAN CUISINE..

Simple Spinach & Red Pepper Pasta

2012-02-06T22:40:00.000-05:00

Know What You Eat:Simple Tasty and Filling...Spinach and Red bell pepper pasta, is easy and fast to cook, with ingredients we all love, you can incorporate sun dried tomatoes to this recipe, and / or addition of Feta cheese would totally make this super yummy and extremely kid friendly.Use of whole grain pasta for even a healthier dinner idea.

Ingredients:

2 C cooked whole grain Penne pasta
1/2 medium Onion; chopped
3 cloves Garlic; minced, more or less to taste
2 Tbsp Olive oil
1 tsp dry Basil; (or 2 Tbsp fresh, chopped)
1 medium Red bell pepper; or yellow or green pepper, cut into strips
10 ounces Fresh spinach; coarsely chopped
1 tsp Salt; or to taste
Freshly ground Pepper to taste
Rennet free Parmesan cheese; to taste (optional)

Preparation:

Cook the pasta and drain as per your packet information.
Heat the oil over medium high heat, and cook the onion, garlic and basil until the onion is tender.
Add the pepper strips and cook for 3 minutes longer.
Stir in the spinach. Heat for another minute, until warmed through.
Toss with the pasta, and add salt and pepper.
Top with | without Parmesan cheese (leave out for vegan version).

10-Minute Channa Chaat- Guilt free snack

2012-02-03T09:15:00.000-05:00

Know What You Eat: Black chickpea is good source of protein, iron, & magnesium-for its cardiovascular benefits. This dish is made with other root vegetables, like beet root, carrot along with black chickpea to enhance the iron intake for women who are more at a risk of iron deficiency.

Chana Chaat: This instant & very easy chaat can be found on the streets of Mumbai, can be made jain/non-jain too..This guilt free anytime snack is absolutely delicious with all the tongue-tickling flavours you find in it..not to forget the nutritional benefits you get from black chickpea & veggies, with less or no oil. Always enjoy when its made fresh & hot.

Ingredients:

2 C Black chickpea / kala chana soaked overnight & boiled

4 C Raw Veggies, peeled & shredded ( I used cabbage,scallions,carrot, beetroot, tomato)

1 C Cilantro, chopped

1 Tbsp Chaat Masala *

1 tsp red chili powder

1 tsp garam masala

1 Tbsp Canola / Olive Oil (eliminate oil & butter, if you want the dish fat-free)

1/2 tsp butter

2 medium sized green chilli, finely chopped

2 tsp freshly squeezed lemon juice

salt to taste

Method:

1.. In a wok, heat oil & butter together, now add chopped green chili, as soon as they are done add black chickpea, all the veggies, chaat masala,chillipowder, garam masala, salt & cilantro.

2.. Mix is well, and serve hot instantly.

Note:

1. For kids you can also add shredded cheese of your choice, and eliminate green chillies.

2. This dish is prepared, when you are almost ready to eat, as the veggies are just stir fried on high flame..it should remain slightly raw when you consume to feel the crunchiness required in this dish. It can made separately per individual taste too, adding more or less spices or veggies..Just taste excellent..any time guilt free snack.

* Chaat Masala: Its a mixture of dry mango, black salt, cumin, salt, dried cilantro seeds, chilli, black pepper, ginger..all made into fine powder.

* Garam Masala: Garam masala means "warm or hot spice mixture", and that is exactly what this traditional Indian spice blend imparts to Indian dishes. For homemade garam masala, mix together 1/2 tsp ground cumin,1/2 tsp ground coriander,1/2 tsp ground pepper,1/2 tsp ground cardamom,1/2 tsp ground cinnamon, 1/4 tsp ground cloves. Toast the ground spices before using. (Makes: 1 Tbsp)

Sending it to My Fav Dish Event, hosted by Srivalli , of Ammajirecipe..

Goes straight to MLLA 18th, event started by Susan, going on at cooking4allseasons.

Also to Food for 7 Stages of Life - Healthy Fast Food hosted by Radhika and Sudeshna.

Fansi Dhokli Nu Shaak | (Green Beans & Dumplings Curry) Gujarati Recipe

2012-01-24T09:40:00.000-05:00

Know What You Eat: Green Beans & Dumplings curry is very popular curry in Gujarat. Dhoklis are nothing but dumplings made of various flours, which add body to subzis and enhance their taste. While dhoklis are traditionally made with besan, you can also exercise your discretion and choose other flours. Fansi dhokli is one such recipe that makes smart use of dhoklis, combining them with the goodness of french beans. When making dhokli, remember to one or two dhoklis to see if they turn out soft. Then add the remaining ones.
Ajwain (Bishops Weed) in this recipe add lovely flavor and acts as good appetizer, laxative. It is used as effective remedy in managing ailments like vomiting, mouth diseases, pile, treatment of ascites, abdominal tumor, abdominal pain etc.
Green Beans / String Beans, are Fat free, sodium free; cholesterol free; low calorie; good source of fiber; good source of vitamin C.Addition of Dhokli adds the protein content in this recipe. Here's how I made it.

Preparation Time: 15 mins Cooking Time: 20 mins Makes 2 servings

Ingredients:

For The Dhoklis

1 1/2 Tbsp Chickpea flour (besan)
1/2 Tbsp whole wheat flour
1/4 tsp red chilli powder
1/8 tsp Turmeric powder
1/8 tsp Aasafoetida powder
1 pinch Carom seeds (ajwain)
1/4 tsp oil
Salt to taste
Water as required

Other Ingredients:

1 C chopped french beans
1 tsp oil
1/2 tsp Carom seeds (ajwain)
1/8 tsp Asafoetida (hing)
1/4 tsp Chilli powder
a pinch Sugar / Jaggery
salt to taste

For The Garnish
1/2 tbsp Cilantro, chopped

Method:
For the Dhoklis

Combine all the ingredients in a bowl and knead into a semi-soft dough using enough water.
Divide the dough into 30 to 35 small equal portions. Press each portion with your thumb to make a uniform circular mini disks (dhokli). Keep aside.

Preparation:

Heat the oil in a non-stick kadhai / wok add the carom seeds and Asafoetida and sauté for a few seconds.
Add the french beans, 1 cup of water, chilli powder, sugar and salt and cook on a medium flame for 5 to 7 minutes or till the french beans are almost done, stirring occasionally.
Add the Dhoklis and simmer for another 10 to 12 minutes, while stirring occasionally.
Serve hot garnished with chopped Cilantro.

Cashew Carrot Kheer

2012-01-19T12:10:00.001-05:00

Know What You Eat: Carrot are full of Vitamins, dietary fiber and healthy levels of minerals like copper, calcium, potassium, manganese and phosphorus, and also best known for their rich supply of the antioxidant nutrient called beta-carotene, which converts in Vitamin A in the liver.Most of you are aware of "Gaajar Halwa", this kheer is something similar but without lot of sugar in it. Addition of cashew and cardamom gives nutrition and very good flavor. Cashew Carrot Kheer is prepared mostly in winters at my home, with WholeWheat & Almond Halwa, & Methi Paak.Try Cashew Carrot Kheer for a sweet warm morning. Here is a quick recipe for Cashew Carrot Kheer.

Ingredients:

1 C Carrots, shredded
2 C Milk
1/4 C Cashew, substitute almonds, pistachios or mixed nuts.
1/4 C Jaggery OR Honey
1/4 tsp Cardamom powder
1 tsp Ghee (clarified butter)(optional)

Preparation:

Heat ghee in a heavy bottom wok. Add cashew and stir until golden brown.
Add shredded carrots, jaggery and milk.Stir occasionally.
Boil and reduce milk until carrots are cooked.
Add cardamom powder once done and serve warm in breakfast.

Spinach & Garlic Pasta

2012-01-16T14:40:00.003-05:00

Know What You Eat: Spinach and Garlic Pasta is super easy to prepare and it gets done in minutes. More on Spinach apart from a healthy greens it is good to clear up acne and maintain healthy skin, and it is easy to use spinach for acne treatment.Just blend the spinach with little water and apply it to your face as acne mask for 20 minutes. It will help your skin to remove dirt, oil, and inflammation. You will find that this treatment is really refreshing and rejuvenating.

Garlic: "Garlic is a proven anti-oxidant". This property might help to prevent LDL (Low Density Lipo Protein) from being oxidized. In this way the cholesterol build-up that clogs the arteries could perhaps be reduced by garlic. If you have cold and flu, then take small amount of garlic every day until the infection disappears. Let's get back onto this recipe, I have used blanched and pureed spinach with lots of crushed garlic, basil pesto (optional), rennet & fat free Parmesan cheese and olive oil.Once the gray is ready just add your favorite wholewheat or multigrain pasta. Check the recipe..

Ingredients:

2 C Cooked WholeWheat or Multigrain Pennette Pasta
1 C Spinach & garlic sauce* (check Notes * for recipe)
1 Tbsp Olive Oil
Salt and Pepper to taste.

Preparation:

Heat olive oil in a wok, add spinach and garlic sauce into it along with cooked Pennette pasta. Add Basil Pesto sauce (I used storebought) and stir.
Add salt and pepper to your taste. Serve Warm !!

Notes*

Prepare pasta according to the instructions on the pasta box.
For the Spinach & Garlic Sauce follow this recipe.

Ingredients:

4 C Spinach, washed
8-10 cloves of garlic, peeled
1 Tbsp of Basil Pesto Sauce
1/4 C Fat and rennet free Parmesan Cheese
1 Tbsp Olive Oil

Preparation:

In a large pot bring water to boil. Add spinach and cook for 4-5 minutes. Remove and keep it aside. (if you want add this spinach in ice cold water to stop the cooking process, but it is not required in this recipe.)
Put spinach and peeled garlic along with some olive oil and cheese in a blender to make puree. Cook this puree with some olive oil in a wok for 5-6 minutes. Use this sauce for your favorite pasta.

Wholewheat And Almond Halwa

2012-01-12T09:15:00.003-05:00

Know What you Eat:: This simple to make and nutrition packed wholewheat halwa needs no introduction. Its made with (Aatta) wholewheat flour which we use to make Roti, Parathas etc. I have a tremendous sweet tooth, so you see I am never out of one..I make ‘wheat halwa’ a.k.a ‘aatte ka halwa’ on the days I make ghee at home. Mainly because I do not like the idea of all that ghee stuck to the wok, going waste! Also because I love the burnt milk solids which settle at the bottom of the kadhai after ghee is strained. My mom used to roast atta till browned and mix it with jaggery, after the ghee was removed and we used love that!

Jaggery (Panela) not only tastes great, easy to make and very easy on your waist line.It is a "natural" sweetener made by the concentration of sugarcane juice WITHOUT the use of any chemicals / synthetic additives or preservatives. It contains an enormous wealth of minerals / protein / vitamins and iron.

Few associated facts:

Women who eats whole grains weigh less.
It substantially lower type 2 diabetes.
Wheat is high in dietary fibre, and manganese.
Helps prevent gallstones.
Wheat bran is known to be an anti-cancer agent in women!
Healthy enough for kids and adults.

Ingredients:

1 C Wholewheat flour
1-1/2 C Jaggery, crumbled
1/4 - 1/2 C Ghee
1 C Milk, warm
1/2 C Water, warm or vice-versa.
1/2 tsp Cardamom powder
1/4 C Almonds, chopped lengthwise

Preparation:

Heat ghee, and roast the wheat flour till it releases a heavenly aroma. Roast till the color changes to a nice dark shade of red brown. If you do not roast well it will become lumpy and hard.
Now add water, mil, jaggery and keep stirring to prevent forming into lumps.
Once mixed thoroughly, cover lid and cook it for 5- 7 minutes. Keep checking halwa, if you see its turning hard add a bit of ghee and or milk and stir.
Finally, add powder cardamom and almonds.
Serve warm!

Check other indulgence:

Italian Veg. Minestrone Soup - Under 30 Mins

2012-01-05T10:00:00.003-05:00

Know What You Eat: The temperature is dropping day by day and you feel like having something hot & soothing. A one pot meal where I can incorporate vegetables, pastas, & beans with some toasts of wholewheat Italian bread and a bowl of fresh garden salad..Ahh dinner in no time. My addiction and highly kid friendly so watch out...Italian Veg. Minestrone Soup there is no fancy chef's legerdemain involved, only good vegetables fresh or frozen and 3 secret ingredients to put this soup together. Check the recipe...

Recipe: Italian Veg. Minestrone Soup - Under 30 minutes

Ingredients:

3 cups reduced-sodium vegetable broth OR Water
1 Big tomato, diced
1 Tbsp Tomato paste
1 Medium Potato
1/2 C Kidney or Navy beans, soaked overnight & pressure cooked
1 Carrot, peeled and chopped (fresh or frozen)
1 Celery stalk, chopped (fresh or frozen)
1 medium onion, chopped
3 pods garlic, chopped
1 tsp dried thyme
1/2 tsp dried sage
2 bay leaves
1 C cooked small shell pasta
1 medium zucchini, chopped (fresh or frozen)
2 C coarsely chopped spinach (fresh or frozen)
2 Tbsp grated rennet free Parmesan or Romano cheese
Basil sprigs, garnish, optional
Salt and ground black pepper

Directions:

In a large pot, combine all the ingredients except the cheese & pasta. Simmer over low heat for at least one hour, or until vegetables are tender. If using frozen veggies, cook for 15 mins. Stir whenever required.
In another pot bring water to boil and add pasta pasta. Cook pasta according to instruction on the box.
Remove bay leaves and season, to taste, with salt and black pepper.
Ladle soup into bowls and sprinkle Parmesan cheese over top.
Garnish with basil, if desired.

Dum Aloo Kashmiri

2012-01-02T22:51:00.001-05:00

Know What You Eat: This recipe uses favorite Kashmiri spices like fennel/aniseed and ginger powder. Dum Aaloo is named so because it is cooked under Dum or pressure. In this cooking method, the food is cooked under pressure in its own juices. This is the easier and more flavorful version, ready in minimal time.

Ingredients:

1 lb baby potatoes (or any small potatoes)
1-1/2 C Tomato Puree
1 tsp cumin seeds roasted gently and ground into a powder
1 tsp garam masala
3-4 Kashmiri red chillies roasted and powdered
2 1/2 C fresh yogurt (must not be sour)
2 Tbsp Cashew powder
1 Tbsp Coriander seeds
1 tsp Ginger-garlic paste
1 Tbsp fennel/aniseed powder
1/2 tsp cardamom powder
2 tsp chaat masala
4 Tbsps canola oil
6 cloves roasted and powdered
A pinch of Asafoetida
Cooking spray to bake the potatoes
Salt to taste
Sugar to taste

Preparation:

Mix a teaspoon of salt in a bowl of water (about 3 cups). Poke the potatoes with a fork and then soak in this water for 20 minutes
Preheat oven. Arrange them on a baking sheet, spray vegetable oil, sprinkle salt, and chaat masala. Bake it for 15 mins on 300F. Keep aside.
Mix the yogurt, Kashmiri chilli, ginger-garlic paste, cardamom, garam masala, coriander, cumin and fennel powders. Add the potatoes, salt and sugar if required to this mix and keep aside.
Heat oil in another pan on a medium flame.
Add clove powder, asafoetida cashew powder and tomato puree, mix well. add water if needed and bring to a boil.
Now add potato-yogurt mix, stir thoroughly and cover.
Cook the whole curry in slow cooker. OR Put on the stove, cook on a low flame for 15-20 minutes.
Serve hot with Chapatis (Indian flatbread) or Naan (Tandoor-roasted Indian flatbread).

Eggless Semi HomemadeTiramisu ~ Superhit No Hassel Recipe~

2011-12-29T12:42:00.002-05:00

Know What You Eat: Tiramisu literally means "pick me up". The most heavenly Italian dessert on earth with fancy taste without all the work. This dessert is wonderful for a get together or just a special occasion at home. As you all know Tiramisu is a layered dessert, consisting of alternating layers of coffee-soaked Savoiardi biscuits and sweet mixture of mascarpone cheese and eggs and sugar. A BIG BUT, I am a vegetarian and thats how it made me think to come up with a vegetarian tiramisu option, when I had this Italian Christmas dinner party and so I googled a lot of these recipes before exploring into this one, which perfectly fits to my needs, taste and appearance...I used a box of cake mix which happened to be a real time saver and EGG LESS too.. instead of the lady fingers (Savoiardi biscuits), FAT FREE Cream Cheese (hung curd is a good option), Vanilla / Cheesecake pudding OR (Custard mix Brown & Polson is great option). Of Course ! there are countless variations and options available. Here's how I made.

Recipe: Egg less Tiramisu Semi Homemade

Serves: 8-10 Preparation time: 15 mins Cooking time: (Bake cake acc to the box instruction)

Ingredients:

1 Box Vanilla OR Yellow Cake Mix
1 8Oz Tub Cool Whip OR Whipped Heavy Cream
1 8Oz Pack Fat free Cream cheese OR hung curd
1 Pack Jello (no gelatin) Instant pudding mix (Vanilla or Cheesecake flavor)
OR Custard prepared acc to instruction on box.
1 C Coffee Concoction (Boil 1 Cup of water add 2 Tbsp Instant Coffee Powder)
2 Tbsp Unsweetened Cocoa Powder
1 C Lowfat Milk

Method 1:

Bake cake in a baking dish you want to serve in..according to the instruction on the box a day before assembling this dessert. Cut the cake in half lengthwise or small circles for individual preparation like this picture above.
Prepare coffee concoction and pour over this first 1/2 layer cake once it is cooled.
In a bowl, mix together a cup of milk and instant pudding mix and whip until the crystals are dissolved.
Add Cool whip, cream cheese and blend until smooth.
With a spatula or spoon pour this over the cake.
Similarly make a second layer following steps 2-5.
With a strainer tap coffee powder along with cocoa powder on the top most layer.
You can decorate it with milk or dark chocolate scrapes or chocolate confetti's like above picture.
Once prepared refrigerate for 3-4 hours before serving.
ENJOY and ENJOY!!!!

Method 2:

If using hung curd instead of cream cheese and Brown and Polson vanilla custard powder instead of jello, prepare custard according to box instruction.
Mix together hung curd and custard while adding vanilla essence. Blend until smooth.
Follow instruction from Method 1 (Steps 2-5 ,7-8).

Grandma's Cinnamon Spiced Peanut Brittle- A must for this Christmas

2011-12-21T10:00:00.003-05:00

Know What You Eat: Jaggery (Panela) not only tastes great, easy to make and very easy on your waist line.It is a "natural" sweetener made by the concentration of sugarcane juice WITHOUT the use of any chemicals / synthetic additives or preservatives. It contains an enormous wealth of minerals / protein / vitamins and iron. On the other hand there are lot of blogs bluff about the usage of Agave Nectar, but if you read a bit that its spiking the triglyceride levels...whats the use of such as a substitute in your daily preparations, instead stick to natural products like Jaggery than having experiments done on your family just because you are influenced with the good talks. Peanuts make a classic brittle, but you can substitute it with your favorite nut like cashew almond or even pistachios. Offer these treats at holiday time for guests to enjoy with coffee or tea. Or give them out as gifts, broken into uniform pieces or uneven shards, wrapped in cellophane bags. You might also give lucky recipients a small hammer and let them do the cracking. Its not only fun, its loaded with all the goodness and a bit of holiday flavor making it just perfect for this Christmas. Here's how I made.

Ingredients:

2 C Peanuts, chopped & toasted
1-1/2 C Indian Jaggery (Panela)
1 Tbsp Ghee/Butter
1 tsp Cinnamon powder
1/2 tsp Ginger powder

Method:

Butter a rimmed baking sheet; set aside. (Dont worry you dont have to bake anything here..its only to yield perfect pieces)
In a toaster oven toast peanuts for 5-8 minutes stirring in between till they are crisp.
Once peanut is cool enough to handle, chop them into small pieces and keep it aside.
Now heat a pan, add jaggery to dissolve it, start stirring and heat it till it bubbles, becomes thick and almost double the volume.
Remove pan from heat. Stir in butter/ghee,cinnamon & ginger powder along with toasted peanuts. Immediately transfer peanut mixture onto buttered baking sheet.
With a rolling pin or greased spatula quickly spread mixture to 1/2 inch thick. Keep it aside for 2 mins, with a knife shape up the brittle in square pieces. Once it is slightly cool, about 10 minutes. Break brittle into shapped pieces and enjoy these cinnamon & ginger spiced guilt free snacks.

Parwal StriFry

2011-12-19T10:00:00.000-05:00

Know What You Eat: "POINTED GOURD" OR Padwal/Parval in Hindi. somehow resembles ivy guard in its looks, the taste is different though, and its very popular in my home because of its simplicity and its tagged with Gujarati Kadhi along with steamed rice and multigrain roti. Here's how I made it.

Ingredients:

1 C Parwal, cut lengthwise
1 Tbsp Olive oil
1/4 tsp Mustard seeds
1/4 tsp Cumin Seeds
A pinch of Asafoetida
1/4 tsp Turmeric powder
1/2 tsp Red chilli powder
1 tsp Coriander-Cumin powder
1/4 tsp Sugar/Jaggery
Salt to taste
Some Cilantro, chopped
Water to cook

Method:

Wash parwal, and cut it lengthwise along with the skin. Keep it aside.
Heat oil in a wok, add mustard seeds, let it splutter, then add cumin seeds and asafoetida.
Now add parwal, salt and turmeric along with some water to cook. Cover the lid and let it cook in its steam.
Once soft, add red chili powder, coriander cumin powder, and sugar. Stir it well. Garnish it with chopped cilantro and serve with warm roti.

Mixed Vegetable Instant Corn Chaat | Salad

2011-12-13T09:41:00.000-05:00

Know What You Eat: What food is more synonymous with summer than freshly picked corn on the cob? You must be thinking why we talk about summer, when temperatures are below 50 degree F., well, instant mixed Corn Chaat is a healthy option for anytime snack, all the ingredients that are used in this recipe are most commonly found in your refrigerator, so why not enjoy this special corn chaat in any given weather..Corn fiber is one of the keys to its well-documented digestive benefits.Fiber and protein are key macronutrients for stabilizing the passage of food through our digestive tract. Sufficient quantity of this content in a food helps prevent too rapid or too slow digestion of that food. Different varieties of corn highlight different combinations of antioxidant phytonutrients. In the case of yellow corn, carotenoids lead the way and provide especially high concentrations of lutein and zeaxanthin. Lets talk about this recipe now, as I said almost all the ingredients are mostly found in your home, that I have used are cabbage, carrots, scallions, cilantro, lemon, and mint. You can use this recipe as a side dish, anytime healthy snack etc. Check the recipe below.

Ingredients:

2 C Fresh / Frozen Yellow Corn (Steam if using fresh corn until soft)
1 C Cabbage, shredded
1 C Carrots, shredded
1/2 C Scallion, (green+onion)
Juice of one lemon (adjust accordingly)
Freshly chopped Cilantro
Freshly chopped Mint
1 Tbsp Chaat Masala powder OR
1/4 tsp Black pepper powder
1/4 tsp Dry Mango powder
Salt according to your taste
1 Tbsp Butter / Olive Oil

Method:

Heat butter / oil in a wok, add thawed corn and let it cook for 2 mins.
Turn the gas knob to high, now add shredded cabbage, carrot, scallions, mint, chaat masala powder, salt and lemon juice according to your taste.
Saute only until everything is mixed well, remember do not over cook. This recipe calls for instant preparation so you can enjoy the crunchiness of the veggies added in here.
Garnish it with lots of chopped cilantro and serve warm.
There are endless combinations that you can add to this recipe, including your choice of shredded veggies, sprouted legumes, and combination of fruits and nuts, adding beetroots, toasted oats, etc and its very easy to assemble ready in minutes.
ENJOY!!!!

Red Pepper & Sesame Whole Grain Linguini Pasta

2011-11-21T10:31:00.002-05:00

Know What You Eat: Linguine is a flat form of pasta – it looks similar to spaghetti, but is a little wider. The name linguine means “little tongues” in Italian. It takes just a little creativity to make different varieties of pastas for busy moms like us..I bet everyone can come up with their own simple yet delicious and healthy versions of pastas and noodles when it comes for after school snacks or even lunch/brunch ideas for weekends. For every 1/2 a cup of whole grain pasta automatically adds 6 grams fiber to your meal, well all not that much but those of you who are interested in maintaining a healthy digestive system, along with excellent bowel movements should go for whole grain variety as its also low in sugar and packed with good sources of complex carbohydrates along with some key vitamins and minerals. Pairing this with Vit C rich red bell pepper and niacin packed sesame seeds. Hungry now??? Here's how I made..

Ingredients:

    1 (4oz packet) Wholegrain Linguine pasta
    1+1 Tbsp Sesame/Olive oil
    2 Tbsp rice vinegar
    1 tsp Red pepper flakes
    1/4 tsp salt
    1/4 tsp Black pepper,crushed
    1 Tbsp Soy sauce
    1 tsp Sugar
    4 Tbsp toasted sesame seeds
    1 Redpepper,sliced
    1 Red Onion,sliced

Directions:

Cook pasta according to package directions. Drain and set aside.
Blend 1 part sesame/olive oil, vinegar, salt, black pepper, red pepper flakes, soy sauce and sugar. Stir until sugar is completely dissolved. Pour over pasta.
Toast sesame seeds by placing in a hot skillet and tossing until lightly toasted. Set aside seeds.
In same pan used for sesame seeds, heat another 1 part of olive/sesame oil until smoking and saute red pepper and onions until cooked. Pour over pasta.
Sprinkle with toasted sesame seeds. Toss well. Serve.

Mixed Pepper Stir Fry - Super Quick

2011-11-13T22:08:00.000-05:00

Know What You Eat: Bell pepper contains impressive list of plant nutrients that are known to have disease preventing and health promoting properties. Fresh bell peppers, red or green, are rich source of vitamin-C. This vitamin is especially concentrated in red peppers in highest levels. 100 g fresh red pepper provide about 127.7 mcg or about 213% of RDA. Regular consumption of foods rich in vitamin C helps body protect from scurvy; develop resistance against infectious agents (boosts immunity) and scavenge harmful, pro-inflammatory free radicals from the body.
Storage: Unwashed sweet peppers stored in the vegetable compartment of the refrigerator will keep for approximately 7-10 days. . Because bell peppers need to still well hydrated and are very sensitive to moisture loss, I further recommend that you include a damp cloth or paper towel in the vegetable compartment to help the peppers retain their moisture. Very easy and super quick to assemble this spicy tangy curry in minutes.

Mixed Pepper Stir Fry

Preparation time: 5 min Cook time: 10 min Serves: 2

Ingredients

2 C Mixed Peppers, diced (Green, Yellow, Red)
1 medium Potato OR Plantain, diced
1 medium Red Onion, diced
1 Tbsp Sesame seeds
1/4 tsp Mustard seeds
1/4 tsp Cumin seeds
1-1/2 Tbsp Olive Oil
1/4 tsp Paprika
1/2 tsp Coriander Cumin Powder
1 Tbsp Lemon Juice
1/4 tsp Brown Sugar
Salt to taste

Method

Dice peppers, potato, onion and keep it aside.
In a wok, heat olive oil, add mustard seeds, let it splutter. Now add cumin seeds, sesame seeds, potato and let it cook until the potatoes are done partially | semi cooked.
Then add onions and mixed peppers and cook until done while add along coriander cumin powder, salt, sugar, lemon juice and paprika according the the recipe or adjust to your taste.
Serve it with hot Multigrain Rotis.

Chunky Guacamole | Chunky Avocado Salsa

2011-11-03T14:45:00.000-04:00

Know what you eat: Many avocado recipes that you'll find in cookbooks and on the Internet include avocado as an ingredient in its raw, unheated form. I also favor this approach. I simply cannot think of a better way to preserve the health benefits made possible by avocado's unique and delicate fats. If you do plan to use avocado in a recipe that calls for heat, I recommend that you use the lowest possible temperature and least amount of cooking time that will still work with your particular recipe. My purpose in making this recommendation is to help you minimize damage to avocado's unique fats.

A Few Quick Serving Ideas

Use chopped avocados as a garnish for black bean soup.
Add avocado to your favorite creamy tofu-based dressing recipe to give it extra richness and a beautiful green color.
Mix chopped avocados, onions, tomatoes, cilantro, lime juice and seasonings for a rich-tasting twist on traditional guacamole...check this recipe for the same..
Spread ripe avocados on bread as a healthy replacement for mayonnaise when making a sandwich.
For an exceptional salad, combine sliced avocado with fennel, oranges and fresh mint.

Ingredients

4 ripe Haas Avocados
3 Tbsp fresh lemon juice
6 dashes Hot sauce OR 4 medium finely chopped green chillies (optional)
1/2 C finely chopped red onion
1 large garlic clove, minced
1 tsp kosher salt
1 tsp freshly ground pepper
1 medium tomato, seeded and finely chopped
Lots of finely chopped Cilantro (Coriander)

Preparation

Halve and pit the avocados, then scoop the flesh into a bowl. Add the lemon juice, Hot sauce / chopped green chillies, onion, garlic and salt and pepper; and lots of chopped cilantro, toss with a wooden spoon.
Using a sharp knife, slice through the avocados in the bowl until they are finely diced. Add the tomatoes and toss to combine.
Adjust the seasonings as needed.
Enjoy with BAKED Corn Tortilla chips.

Quick & Easy Spicy Vegetarian Mexican Chili

2011-11-02T18:00:00.000-04:00

Know What You Eat: There is nothing like a hot bowl of chili on a cold winter/rainy day. It is the perfect combination of protein, carbohydrates, spices and with colorful vegetables. Black beans has the amazing protein-plus-fiber content, from a single, one-cup serving of black beans you get nearly 15 grams of fiber which is found especially helpful in lower blood cholesterol levels. By increasing the body's supply of antioxidant and anti-inflammatory nutrients, black beans may be able to help lower cancer risk. Don’t be intimated with the list of ingredients. Basically all you need is black & kidney beans, veggies and spices. This fast and simple OR SLOW COOKER recipe goes to Bree's SkinnyMommy where she is hosting Fresh, Skinny and Family Friendly Recipe CONTEST

Preparation time: 20mins OR SLOW COOK METHOD 1-3 HOURS

Number of Serving: 4

Spice Level: 3-4 (adjust as per your taste)

INGREDIENTS:
1/2 C Kidney Beans
1 C Black Negro Beans
1/2 C Yellow corn
2 Stalks Celery
1 Big Onion,finely chopped
1 Green pepper,finely chopped
1 Red pepper ,finely chopped
1 Carrot ,finely chopped
5 Tomato (medium sized)OR (1-12oz.) Crushed tomato can
4 cloves Garlic,Chopped finely
2 Jalapeno pepper,finely chopped (optional)
2 tsp Cayenne Pepper or more as per your taste
1 1/2 tsp Salt as per your taste
2 Bay leaves
1/2 tsp Cumin pwd
1/2 tsp. ground coriander
2 tsp dried oregano leaves
3/4 C Water
1-1/2 Tbsp Olive oil
1 tsp Black pepper (or to your taste)
Juice of 1 small Lemon
Fresh Cilantro, chopped (optional)

QUICK & EASY METHOD:
1. Soak all the dry beans overnight, add salt and pressure cook till tender.
2. Bring 2 to 3 cups of water to boil then place the tomatoes and cover,keep it for 5 minutes.(Follow step 2 if not using Crushed tomato can)
3. On medium heat, in a wok add oil, finely chopped garlic and bay leaves.
4. Once the garlic is slightly browned, add the chopped onions and stir till it is slightly brown now add celery, bell pepper, carrot, jalapeno peppers.
5. Saute for 10 minutes and now add the peeled and crushed tomatoes,corn, water,cayenne pepper, salt, cumin/coriander powder, oregano leaves,cooked beans and simmer for 30 minutes. Depending on your preference adjust the consistency by adding more or less water.
6. Add black pepper,lemon juice and cilantro.
7. Add your choice of shredded cheese for absolute kid friendly palate, while also briefing them what is the goodness of this recipe when you sit together for dinner tonight.
8. Serve it with your choice of bread.

SLOW COOK METHOD:
For slow cook method soak beans overnight and follow step 2,3,4,5,6 and 7. Just combine all ingredients INCLUDING soaked beans except the lime juice in a large slow cooker. Cook on low about 2-3 hours. Constantly stirring and checking for right consistency. Stir in the lime juice. Serve with tortilla chips. OR with corn bread.

Tip: Add your choice of shredded cheese for absolute kid friendly palate, while also briefing them what is the goodness of this recipe when you sit together for dinner tonight.

Kesar Sandesh | Gyan Panchami

2011-10-31T11:14:00.002-04:00

Know What You Eat: Sandesh is a sweet snack originated and still very popular in West Bengal region of India and in our home. The sandesh is essentially hot, sweetened Chhana which has been shaped into balls. For the more complex and elaborately prepared sandesh, the chhana which is used for preparation is dried and pressed, flavoured with essence of fruits, sometimes even coloured and cooked to many different levels of consistencies.No Bengali meal is complete without mishti or sweets and none is more loved by the Bengalis than Sandesh. It is surprisingly easy to make. Being a milk-based sweet, Sandesh doesn’t last long so consume it as soon as possible. Given how tasty it is, give it a try...its truly yummy and kid friendly.
Gyan Pancham: This is Last day of Diwali celebration for Jains. Today, on Panchami, is the day of worshipping "Gyan"(Knowledge). It has its own significance the way we celebrate it. Every books, scripts, Pens, pencils, crayons, even laptops etc.. are worshipped with "vaskep"(powder form). Those books, which are damaged due to weather conditions, are dried and appropriate treatment is given to preserve them in proper form. Mostly it is day of appreciating "acquired/collected" knowledge in every form. It is so humble and unique way to appreciating knowledge present in the universe, a truly wonderful festival day and I personally cherish it a lot.

On this day we worship five types of Jnans:
1) Mati-Jnan refers to the knowledge which is attained through the use of the senses and mind.
2) Shrut-Jnan refers to the knowledge which is acquired by understanding of words, writing or gestures.
3) Avadhi-Jnan: The soul through Avadhi-Jnan can see the material things far beyond our normal eyes can see without the help of senses or mind.
4) Manah Paryay-Jnan: The soul through Manah Paryay-Jnan can know the mental thoughts of others without the help of senses and mind.
5) Keval-Jnan: The soul has the power to know what is happening now, what happened in the past, and what will happen in the future in the whole universe at the same time.

Prep Time: 15 min Total Time: 15 minutes

Ingredients

2 C Fresh paneer (hang to drain whey completely)
A few saffron strands
2 Tbsp warm milk (to soak saffron)
1 tsp milk powder
1/2 cup finely powdered sugar
1/2 tsp cardamom powder
Ghee just enough for your palms
Moulds of any shape you like

Preparation

Mix the paneer(cheese), milk powder and 1 Tbsp of warm milk with soaked saffron.
Add sugar and cardamom powder and mix until smooth dough is formed.
Lightly grease the molds or your palms with ghee.
Press some of the prepared paneer mixture in the molds if using or just make small balls with your palms and apply kesar / saffron milk on top with your finger.
Chill for a few hours, unmold carefully and serve.

NO Ghee Kesar Kaju Katli - In a Jiffy | A Very Happy Diwali To All

2011-10-24T09:47:00.003-04:00

Know What You Eat: Kaju Katli is an exotic dessert of Indian Origin. This dish has a long shelf life and is prepared on all important festivals and family functions, its similar to kaju barfi and made from cashews, sugar, cardamom powder and ghee. Typically cut into rhombus | diamond shape and covered with edible silver foil, varakh. Boxes of Kalu Katris are exchanged on festive occasions as a token of love and appreciation. Festivals like Diwali, Ganesh Chaturthi etc... are incomplete without preparing Kaju Katli. It is one of my favourite deserts and i can have one at any time. The one that I made is without ghee, prepared in a jiffy, and the easiest infallible recipe I have ever seen, made and tasted. Here's how I made.

~ * ~ A Very Happy Diwali to all my Friends and Readers ~ * ~

Recipe: No Ghee Kesar Kaju Katli

Ingredients

    1 C Cashewnuts | kaju made into fine powder
    1/2 C Non Fat Dry Milk powder, not for vegan version
    1/4 C Sugar , I added a little less as we love the taste of cashew more than sugar
    1 Tbsp Water, just enough to cover the sugar for sugar solution
    1/4 tsp. elaichi powder(cardamom)
    2 Pinches Kesar | Saffron strands
    Silver Foil or Chandi Varakh (optional)
    Just enough ghee to apply it on your palms and rolling board while rolling it.

Directions

Grind kaju to make fine powder. Sieve it if necessary. So with the sugar, grind into fine powder and sieve it if necessary.
In a non stick wok | kadhai, add sugar and just enough water to cover the sugar to make sugar solution. Put it on a high flame. Add Saffron strands at this time, stir it well and bring it to boil just enough for the bubbles to pop while making sure the sugar is completely dissolved.
Switch off the gas and add milk + cashew powder as well as cardamon powder, stir it very well until a mass or dough is formed just like chapati dough, that s the consistency you want.
Take it out of the kadhai, and leave it untouched for a while until you feel its warm enough for you to handle.
Apply ghee on your palms so the dough do not stick and becomes easy to handle.
Apply ghee on your rolling pin as well as on rolling board, or you can also use ziploc plastic bags on either side to roll it 1/4 inch thick.
Cut diagonal | kite shaped, with a pizza cutter you may also decorate with chandi warak (silver foil)
Leave it for an hour, to dry it for a while, for you to easily remove pieces and store it in an air tight container. Enjoyyyyyy!!!

This recipe also found at

Cooking Concept : Festive Food by Sravani.

Serve it : Festive Potluck by Denny and Krithi

Diwali Sweet Recipes by Sameena

Only-Sweets and Desserts by Pari guest hosted by Gayathri

My Diwali-My Way by Khushi

Diwali-Festival of Lights by Anu

Authentic Mohanthal For Diwali - A Traditional Gujarati Sweet - Chickpea Flour Fudge

2011-10-17T10:00:00.003-04:00

Know What You Eat: Mohanthal or Chickpea (besan) flour fudge is a Gujarati delicacy most often made during any auspicious occasions like Deepawali | Diwali. It can be described as chickpea (besan) flour fudge spiced with cardamom and topped with sliced Almonds. It can also be served as a sweet snack along with some spicy mixture, or as one in many sweets we make during this time of the year. Since this is a traditional sweet I have tried to compose it in a step procedure along with some pictures, so it becomes easier for first timers..

Here are few other Diwali Sweets & Savories that you can make at home.
MungBean Halwa | Mag ni dal no Shiro,
Authentic Mava Gulab Jamun
Chakri | Murukku 1
Chakri Murukku 2
Ricotta Cheese Peda | Mava na Peda - 1
Ricotta Cheese Mava Na Peda - 2
Carrot Halwa
Sooji Halwa
Beetroot & Oats Halwa
Coconut Ladoo
Khajoor Anjeer Barfi

Recipe: Authentic Mohanthal | Cardamom Spiced Chickpea Flour Fudge Topped With Sliced Almonds

Recipe: Authentic Mohanthal | Cardamom Spiced Chickpea Flour Fudge Topped With Sliced Almonds
Preparation Time: 30 mins Cooking Time: 20 mins
Ingredients

3 C Chickpea flour, coarsely grounded (Besan) available at any Indian grocery store

1-1/4C Ghee + 2 Tbsp Ghee

2-3 Tbsp Warm Milk

1 C Khoya | Mava (optional)

3 C Sugar + 1/2 C water for sugar solution, 2 thread consistency syrup

For Garnishing

Few strands of Kesar

Handful of Almond slices

5-7 Cardamon, crushed into powder

Preparation

1.. In a food processor mix together, besan (chicpea flour), 2 Tbsp Ghee and 2-3 Tbsp warm milk.Put it on a pulse mode and pulse it together for atleast 4- 5times until you get nice coarse powder something similar in the picture. Set aside.
2.. Simultaneously on the other side make the sugar solution and keep it ready, for that you will have to mix together sugar and just enough water to cover sugar and boil until you get 2 thread consistency for sugar syrup. Take if off from the heat. Allow it to cool.

3.. In a wok, add this mixture with rest of the ghee and roast in on a medium flame just like in picture 2 of 1 for until you get nice aroma and light brown color.

4.. If you are using Khoya | Mava, you will have to add it at this point of time and roast for another 5-7 mins.
5.. Take off the heat once it has golden to slight brown color. Allow it to cool.
6.. Cooling of both sugar syrup and besan mixture is very important. Do not miss this step of the recipe. If the either one is hot it will bring out all the ghee and form an extra ghee layer on top from the besan mixutre which would be then difficult to mix in.
7.. After cooling mix thoroughly besan mixture with sugar syrup, add crushed cardamon powder, kesar (saffron strands). Keep stirring until a homogenous mass is formed.
8.. Pour it into a greased dish (with ghee), allow it to set and sprinkle sliced Almonds over it.
9.. Cut into a diamond or square shape. and store it in air tight container for later use... Enjoyyy!!!

This recipe also found at

Cooking Concept : Festive Food by Sravani.

Serve it : Festive Potluck by Denny and Krithi

Diwali Sweet Recipes by Sameena

Only-Sweets and Desserts by Pari guest hosted by Gayathri

My Diwali-My Way by Khushi

Diwali-Festival of Lights by Anu

Authentic Mava Gulab Jamun

2011-10-14T13:12:00.000-04:00

A Very Happy Diwali to all our readers !!!!

Diwali for Jains: Diwali or Deepawali is the most significant festival in India. For the Jains, it is second in importance after the Paryusana Parva. For Jains Diwali commemorates the anniversary of Mahavir’s moksha. Mahavir achieved moksha on this day in 527 B.C. The Diwali celebration commences early in the morning of the preceding day, for it was at that time that Mahavira began his final discourse which continued till late in the night of Diwali. It is said that the eighteen kings of north India who were part of his audience concluded that the light of their master’s knowledge ought to be sustained symbolically by the lighting of the lamps. For this reason it is known as Dipawali since dipa means lamp, or Diwali.

On the day of the Niravana Kalyanaka of Lord Mahavir, the Jap or chanting of ‘Shri Mahavir Swami Sarvgnaya Namh’ is performed at night and at midnight the Jap of ‘Shri Mahavir Swami Parangataya Namh’ is performed by the people belonging to the Jain faith.

In any which ways Diwali is auspicious for everyone..and for this occasion I made this khoya/Khova Gulab Jamun, using Kosher Ricotta, by pouring it out in a non stick kadai/pan. Keep stirring on a very low flame till the moisture is entirely evaporated. It took about 25-30 mins for me to get a consistency of Khoya/Mawa, that along with bisquick & milk powder gave a very good texture and flavour of this Gulab Jamun..It exactly gave that rich tastes like the jamuns made in India Only with khoya/mawa..Wanna know how I made....Lets go to the recipe.

Cooking & Preparation time: 20-30 mins

Yields About: 18-20 Small Size Jamuns

Ingredients

1 C Vegetarian Ricotta Cheese/Mawa/Khoya **

1/2 C Non-fat Carnation Milk Powder

1/2 cup Bisquick - Pancake mix (Instead of Bisquick Pancake mix, use 1/2 cup all purpose flour and 1/2 tsp baking soda)

1 tablespoons butter -melted

1 tsp Cardamom powder

Whole milk just enough to make the dough

For Sugar Syrup:

2 C Sugar

1-1/2 C water

4-5 Cardamoms, crushed

Few strands of Kesar / Saffron

Ghee | Oil for deep frying

Method:

1. Make the dough by combining the khoya,milk powder, Bisquick, butter. Add just enough whole milk to make a medium-hard dough.

2. Divide the dough into 18-20 equall portions.

3. Heat Ghee on high and then lower the heat to medium, now quickly make soft balls by gently rolling each portion between your palms. Place the balls on a plate, cover them with a damp yet dry kitchen towel.

4. Now gently slide the balls into medium- hot ghee from the side of the pan, one by one. They will sink to the bottom of the pan, but do not try to move them,instead, gently shake the pan to ensure slow complete cooking & even browning.

5. In about 3-4 mins, the balls will rise to the surface, if the temperature is just right. If its too high it will tend to break.

For Sugar Syrup: The syrup should be made earlier and kept warm.

1. To make the hot sugar syrup add mix the 2 cups of sugar to 1 cup of water. Add 4-5 cardamom pods, slightly crushed and a few strands of "Kesar".

2. Mix with a spoon and then heat at medium heat for 5-10 minutes until sugar is all dissolved in water. Do not overheat, that will caramelize the sugar.

3. Keep warm on stove. Add the fried gulab jamuns directly into the warm syrup. MAKE SURE ITS NOT BOILING HOT.

4. Leave gulab jamuns in syrup overnight for best results. They can be served warm or at room temperature. ENJOY !!!

**Ricotta cheese is made from left over whey after some other types of cheese are made; and that process may have used animal rennet to separate out the cheese and whey. If you are able to get hold of Organic Dairyland by Shalom farms which is vegetarian go ahead with it. Otherwise stick on to Mawa/Khoya. Biazzo brand ricotta cheese is certified as approved for Kosher use, meaning that there is no meat in the diary. We are following up with this company to confirm that this brand is free of any animal renett and will update this post if we hear anything from them.

IndusLadies Diwali Free E-Book !

For the upcoming Diwali festival on October 26th, 2011, IndusLadies are compiling an E-book called "100 Yummy Diwali Sweet Recipes”.They are collecting sweet/dessert recipes from various food bloggers to be featured in this E-Book.

This E-book will be made available as a free download to their community's 1.3 Lakh+ members and to their 9000+ Facebook fans. It's LOTS and LOTS of exposure to those food blogs entering the E-Book!!

I am sending Gulab Jamun

4 Cheese Black Beans & Brown Rice - Mexican

2011-10-13T09:39:00.001-04:00

Know What You Eat:The combination of whole-grain brown rice and fiber-rich beans makes this a nutritionally super side dish. Black beans are high in protein, magnesium, manganese, folate, potassium, calcium and iron. Black beans are very low in calorie and almost fat-free. They are great for the health and should be the part of our daily diet. They are economical and can be purchased in bulk and stored in airtight containers for at least one year.

Recipe: 4 Cheese Mexican Black Beans & Brown Rice

Serves = 2 Total Active time: 15 mins

Ingredients

    1 C Brown rice, cooked
    2 tsp extra-virgin olive oil
    1 medium Onion, chopped
    2 medium Tomatoes, finely chopped
    2 C red bell pepper, seeded and diced
    2 cloves garlic, minced
    4 Cheese Blend, vegetarian shredded cheese
    1 C Black beans,soaked overnight & cooked OR 1- 19ounces Canned Black Beans
    1 1/2 tsp Oregano
    1/2 tsp Paprika
    1/4 tsp cumin seeds OR Powder
    1/2 tsp Taco Seasoning
    1 tsp Cider Vinegar
    1/4 tsp Hot sauce, any variety
    1/8 tsp freshly Ground Pepper
    1/3 C Cilantro, chopped
    1/3 C Scallions, chopped

Preparation

Soak brown rice for atleast 3-4 hours and cook it. Set aside.
Pick over beans to remove imperfect beans and any foreign matter. Rinse well in cold running water.Soak overnight cook it. Set aside.
In a skillet, add cumin seeds and sauté onion, pepper over medium heat until onions are tender and translucent. Add minced garlic and oregano when onions begin to color (about 5 minutes). Do not allow garlic to brown. Add remaining ingredients; except rice, tomatoes and scallions, mix well.
Stir mixture into beans in saucepan. Bring to a boil, reduce heat to low.
Simmer for a while about 5 mins. Serve over steamed brown rice while still hot.
Garnish it with chopped tomatoes, scallions, cheese and or cilantro.
Microwave for 2 mins on high for cheese to melt over.Serve with freshly made salsa.

Green Powerhouse Smoothie Recipe

2011-10-08T15:55:00.001-04:00

Know What You Eat: Green smoothies are not only a unique color but they also offer unique health benefits. Made with natural coolers like bottle gourd, cucumber, and leafy greens spinach and kale that are loaded with antioxidants and vitamins, prevents bladder cancer, and reduce the risk of ovarian cancer. Green smoothies are a great source of non-dairy calcium, magnesium and Vitamin which makes it excellent way to enjoy a delicious drink that satisfies hunger and offers maximum nutrition. You may think that turning leafy greens into a smooth, sweet and tangy delicious drink can be a bit of a challenge—and it is.. but trust me when I made this smoothie, it was all gone in a jiffy.It also act as stomach cleanser. So what goes in this GREEN Smoothie..Lets count on..Spinach, Kale, Bottle Gourd, Cucumber, Celery, Ginger, Lemon Juice & Gooseberry Juice | Powder | Frozen gooseberries with just a little honey, salt and a dash of black pepper.

Recipe: Green Smoothie | Nutrition Powerhouse

Serves : 2 Preparation time : 7min Cooking time: N/A

Ingredients

2 C Fresh Spinach, washed
2 C Kale, washed
2 Cucumbers, washed with skin
1 Small Bottle Gourd, washed with skin
1 inch piece Ginger, washed & diced
1/4 C Frozen | Fresh Gooseberries OR
2 tsp Gooseberry (amla) powder, available at any Indian grocery store
Some Fresh Mint leaves (optional)
Juice of 1/2 lemon, (add according to your taste)
Salt and Black pepper to your taste.
1 Tbsp Honey
Filtered Water and Crushed Ice as you need them.

Preparation

Wash thoroughly all the your greens. Usually I soak all my veggies and fruits in sink full of water and leave them for 15-20 mins.
Remove them, dice, chop all that will go in the blender along with some ice & filtered water, salt, honey, lemon juice, dash of black pepper.
Blend it until you get a very smooth puree kind of consistency.
If you want juice with no pulp at all, you can use a cheesecloth or a coffee filter to further strain juice after it goes through your juicer | blender. As a final juicing tip, consider that the softer the fruit or vegetable, the thicker the juice will be so go ahead add filtered water or apple juice as per needed.
Enjoy freshly squeezed juice with crushed ice.

Cheese Cherry Pineapple Kebab | A Quick & Kid Approved Healthy Starter

2011-10-04T15:50:00.000-04:00

Know What You Eat: This is a great cocktail snack, or just something to have in-between meals. Very easy to make extremely kid friendly..and irresistible Fresh pineapple when paired with cheese contains a proteolytic enzyme bromelain, which helps in the digestion of protein. High in potassium, Vitamin C & A. Cherry carries the ability to fight memory loss, lower cholesterol, help your sleep patterns and fight diabetes. A perfect quick and healthy snack, even kids can assemble.

Recipe: Cheese Cherry Pineapple Kebab

A Quick & Kid Approved Healthy Starter

Ingredients

Vegetarian Source Processed Cheese,cut into cubes ( I used Amul)
Fresh Pitted Cherries
Fresh Pineapple, cut into cubes
Crushed Ice to Serve
Short Bamboo Skewers or Cocktail Toothpicks
Note: You will need 1/4 cheese cube, one pitted cherry and one pineapple cube for each skewer.

Directions

Pitt cherries without breaking them into pieces.
Chop pineapple into cubes. You don't need perfect squares.
Cut cheese cubes into 4 equal pieces.
On each skewer, first insert the cheese cube, followed by the cherry and finally the pineapple.
Serve the sticks on a bed of crushed ice.
Before you notice, it will be gone..Enjoy!!!

Doodhi | Lauki Channa Dal Curry | Super Easy & Quick

2011-10-01T09:58:00.000-04:00

Know What You Eat: Bottle gourd (Dhoodhi) is low in fat and cholesterol yet high in dietary fiber. It contains 96% water and 100gm of it contains around 12 Kcal. It is rich in iron and also has vitamins C and B complex, excellent for light, low-cal diets, as well as for small children, people with digestive problems, diabetics and convalescents.

Balancing Liver Function
This vegetable is very good for balancing liver function. It is often recommended by ayurvedic physicians when the liver is inflamed and cannot efficiently process food for maximum nutrition and assimilation.

Benefits of Bootle Gourd(lauki) Juice
The Bottle Gourd juice is used in treatment of stomach acidity, indigestion and ulcers. A glass of lauki juice with a little salt added to it prevents excessive loss of sodium, quenches thirst & helps in preventing fatigue. excessive loss of sodium, satiating thirst and keeping you refreshed in summer. Juice from its leaves is good for jaundice.

Recipe: Dhoodhi | Lauki Channa Dal Curry

Serves 2 Cooking time: 12 mins Preparation time 7-8 mins

Ingredients

3 C Bottle Gourd (from 1 Small Louki, washed peeled and diced)
1/4 C Channa Dal/Split Chickpeas (soaked previously for 10 mins in warm water)
1/2 C Water | Vegetable Stock
3 medium Tomatoes, finely chopped
1/2 tsp Jaggery (Optional)
1/2 tsp Red chilli powder
1 tsp Garam Masala powder
1/4 tsp Turmeric Powder
1 tsp Cumin Seeds (jeera)
1/4 tsp Hing/Asafoetida
1 Tbsp Olive Oil
Some fresh Cilantro, finely chopped
2 tsp Lemon juice, freshly squeezed
Salt to taste

Method

Pressure cook channa dal and bottle gourd in two separate compartment upto 2 whistles on medium flame. Allow it to cool. Remove keep it aside.
Heat oil in a wok | Kadai and add cumin seeds and asafoetida. When jeera starts to sizzle and turn light brown in color, add finely chopped tomato and sauté on medium flame for about 1-2 mins.
Mix in pressure cooked bottle gourd, channa dal, garam masala, red chilli powder, turmeric powder, jaggery salt and sauté for another minute.
Add 1/2 cup of water or vegetable stock to above gravy and cover the lid. Cook the curry on medium flame for 10-15 minutes, stirring in between. Once done garnish it with freshly chopped cilantro and lemon juice.
Serve this delicious Lauki | Dhoodhi Channa Dal Subzi, with Roti or Rice. Enjoy!!!