TheVegFusion.com

Amla Achar - Sweet Pickle

2012-02-22T15:42:00.000-08:00

Some days you want to eat something special and tasty. Amla is a popular Indian gooseberry that is very good in winter. It is very popular as a winter snack for its nutritional value and is eaten as jams and in other forms, like bars, as well. Not only it is tasty, but it is very high in antioxidants and Vitamin C. It is available in the frozen foods section. Amla Pickle can be done in two ways. One is done spicy and with oil. The other recipe is for Sweet Pickles. Here is a quick recipe of Sweet Amla Pickle.

Preparation Time: 30 minutes
Recipe Type: Vegan, Jain

Ingredients:

4	Cups	Frozen Amla (boil and seed so it will separate into wedges)
2-3	Cups	Sugar (Substitute: Agave Nectar)
5-6		Cloves
5-6		Cinnamon Sticks
Few	Strands	Saffron
1	Tsp	Cardamom Seeds

Directions:

In a medium sauce pan on low heat, boil the 2 cups of sugar with 1 1/2 cups of water.
Add saffron strands, cloves, cinnamon sticks and cardamom seeds.
Once water is boiling, add ambla pieces into syrup.
Stir with a wooden spatula.
Turn off stove and let it cool.
Once cool, pour into a container and refrigerate.

Tips:

It stays good for two months.
I enjoy it with warm Indian tortilla - rotis.
I am sure you will enjoy the sweet pickle with your meal also.

Serving Size is for 1/2 Serving.

The health benefits of Amla

From: http://www.organicfacts.net/health-benefits/fruit/health-benefits-of-indian-gooseberry-or-amla.html

Hair care Amla is used in many hair tonics. It enriches hair growth and hair pigmentation. It strengthens roots of hair, maintains color and luster. Eating fresh fruit or applying its paste on hair roots improves hair growth and color. Amla oil is very popular in India as it serves as a very good hair growth booster thereby preventing hair loss.
Eye care: Taking Gooseberry juice with honey is good for improving eyesight. It improves nearsightedness and cataract. It reduces intraocular tension.
Diabetes: Gooseberry contains chromium. It has a therapeutic value in diabetics. Indian Gooseberry or Amla stimulate the isolated group of cells that secrete the hormone insulin. Thus it reduces blood sugar in diabetic patient.
Heart disease: Gooseberry strengthens heart muscles. So heart pumps blood flawless throughout the body.
Infection: Due t o its antibacterial and astringent attributes the Indian Gooseberry protects against infection. It improves body resistance.
Diarrhea and dysentery: Due to its strong, cooling and laxative properties Gooseberry is useful for remedies for diarrhea and dysentery. It is a great relief for gastric syndrome and hyperchlorhydria (burning sensation inabdomen).
Improving appetite: Consuming Gooseberry powder with butter and honey before meal improves appetite. It helps in balancing Nitrogen level and thus increases weight in a healthy way.
Anti-aging: Amla prevents health related hyperlipidaemia through attenuating oxidative stress in the ageing process.
The fresh fruit contains more than 80% water, protein, minerals, carbohydrates and fiber. It is also used as remedies for fever, liver disorder, indigestion, anemia, urinary problems, respiratory problems, cerebral, gastro and cardiovascular illness. Gooseberry lowers cholesterol level. It increases red blood cell production and strengthens teeth and nails. So the Indian gooseberry or Amla as a fresh fruit or juice or in dried form is much good for your health.

Let me know what you think by leaving a comment!

I love to hear from my readers!

Join my Newsletter here & receive

"Five 20 Minute VegFusion Recipes Your Family Will Love"

for free!

Indian Cooking Class

2012-02-15T07:00:00.000-08:00

On January 17th of this year, Phung of Asian Market (located on Wabash Avenue in Terre Haute, IN), invited me to teach an Indian Cooking Class. She wanted me to cook a rice and curry recipe with lots of vegetables. Because the temperature was only 15 degrees outside the Lentil Soup with Warm Roasted Pitas were a big hit.

We tried the following recipes from my blog:

"Biryani Made Easy"

"Masala Chickpea Chole"

We also made "Cool Cucumber Raita" and "Lentil Soup."

With the Lentil Soup, I taught the class how to make "Warm Pocket Pitas." If you have an electric stove, you cover the burners with a grill and warm the pitas. This can also be done in a toaster oven. Pitas will puff up and will be toasted and roasted.

During my class, there were a few questions I answered that I though I would share with you:

Q: One Gentleman: "I was given a jar of Dry Mango Powder and was wondering how to use it?"

A: Dry Mango Powder can be used as a substitute for sour things like lemon juice, but it will change the color by darkening it. It can be used with lentils and chickpeas, also.

Q: A Nurse from Chicago: "Nursing mothers sometimes do not eat well and have a difficult time producing enough milk. What can help with this problem?"

A: Cumin seeds and a glass of milk helps with breast-feeding. If the cumin seeds are too old, they will not work, so they should be very fresh.

More photos from our cooking class:

If you live in the local Terre Haute, IN area and would like more information about future cooking classes, please feel free to email or call me!:

This Week's Healthy Tip:

Benefits of Taking a Cooking
Class

From: http://www.lacookingclasses.com/2010/07/benefits-of-taking-a-cooking-class/

If you enjoy cooking taking a cooking class, it is something that you should consider because of the many benefits that it provides. However, cooking classes are not just for people who enjoy cooking. Cooking classes are also quite popular for people who are learning how to cook. There are many different styles of cooking classes, such as different levels and different styles of cuisine. In order to maximize the benefits that you will be receiving from your cooking class you want to ensure that you choose the best cooking class for your needs.

Learn to Cook New Dishes

One of the biggest benefits from taking a cooking class is that you are going to learn how to cook a specific type of cuisine. For example, if you take an Italian cooking class you will learn all about preparing Italian dishes. The type of dishes that you learn to prepare is going to vary based on your cooking skills prior to taking the class. If you don’t know anything about a specific type of cuisine you will want to take a beginner’s class, but if you have already mastered the basics you will want to take one of the harder classes because you can learn more from the harder classes. The best part about learning new dishes is you can take them home and introduce them to your friends and family. They will be impressed with your new found culinary skills!

Learn Culinary Techniques

Another great benefit to taking a cooking class, even if it is just a beginner’s class is that you will be learning some new techniques. The great thing about learning new techniques when it comes to cooking is that you often reuse your techniques in other types of cooking. You can easily take the new techniques that you learn in a specific cooking class and apply them to your own style of cooking. For example, breading is used in a variety of cuisines. The Japanese use panko breadcrumbs for breading, which are a lighter style of breadcrumb. Breading is also used in Southern cooking, but they often use regular or seasoned breadcrumbs, which are thicker than panko breadcrumbs.

Save Money!

Taking a cooking class will also help you save money especially if you are accustomed to dining out. Although taking a class will cost you money, in the long run you will be saving money by not having to eat out as much as you used to. This is especially true if you live in a large city like Los Angeles, where the average restaurant bill is $25 per person for dinner. By taking a cooking class in Los Angeles you can cut down on dining out and also eat healthier since you have total control of the ingredients going into your meal.

Work with New, Unique Ingredients

Finally taking a cooking class is going to teach you about working with unique ingredients. This is important because you will be working with ingredients that you have never heard of before so learning how to work with them will allow you to use them correctly in other recipes aside from the ones that the class teaches you. When it comes to using unique ingredients you will be introduced to ingredients that are only used in a few select dishes because of how unique they are. However, you will also be introduced ingredients that you can use in a variety of dishes. Learning how to properly use these ingredients can give you an idea of how they might be used in other dishes that you cook to help bring new life to an old recipe.

While taking a cooking class is going to provide you with a lot of benefits the only way you are going to benefit is if you take the right class. To ensure that you are in the right class you will want to evaluate your current skills closely. You will also need to be honest with yourself so you can choose a class that is going to teach you, but also provide a bit of a challenge.

Dal Baati

2012-02-08T07:00:00.000-08:00

Guest Blogger: Sveta Shah

This is a traditional dish from the state of Rajasthan in India, filled with richness and aroma and has a special flavor which is not available everywhere in the country. Rajasthani cuisine is incomplete without the mention of the delicious Dal - Baati (Lentils with Thick Indian Bread made from whole wheat flour).

Ingredients for Baati / Flour Dumplings:

2	Cups	Wheat Flour
1/2	Cup	Melted Ghee or Clarified Butter (read below)
2	Tsp	Ajwain
		Salt to taste
		Warm Water to make Dough
4	Quarts	Boiling Water
Small	Bowl	Melted Ghee for dipping the Baatis once baked

Ingredients for Dal / Lentil Chili:

1/2	Cup	Tuvar Dal also called Arhar Dal (split pea lentils)
1/2	Cup	Split Moong Dal with the skin (green color)
1/2	Cup	Split Urad Dal (Split Matepa Beans - white color)
1/2	Cup	Chana Dal / Bengal Gram Dal
6	Cups	Water
1/2	Tsp	Haldi (turmeric powder)
2	Tsp	Red Chilli Powder
1	TBsp	Lemon Juice
		Salt to taste

Ingredients for Tarka or Tempering:

2	TBsp	Pure Ghee or Clarified Butter (read below)
Pinch		Hing (Astofedia)
1	Tsp	Cumin seeds or jJera
1	Tsp	Grated Ginger
1/4	Tsp	Red Chilli Powder

Directions:

Wash, soak (in warm water for atleast 1 hour) and cook dal with 6 cups of water and turmeric powder in a pressure cooker.
While dal is soaking you can make baatis.
Put a pot (4 quarts) of water to boil on a stove on medium heat. The water should be very hot (boiling) before you add baatis to cook.
Mix all of the ingredients in a bowl or food processor with warm water as required. Dough should be of a firm consistency.
Divide the dough into equal portions like donuts.
When the water starts boiling, add the baatis one by one.
Let them cook for 10 - 15 minutes. You will see that they will rise to the surface as they cook. This means the dough is cooked.
Scoop them out and place them on a plate. Save the remaining boiling water / broth.
Pre-heat the oven to warm. Place the baatis on a baking tray / aluminium foil.
Once the oven is heated, place the baking tray in the oven and turn the setting to Broil.
Let it broil until the color changes from light brown to pinkish brown.
Flip the baatis every 10 minutes, making sure they are done on both sides.
Remove the baatis from the oven and dip them in melted ghee and remove them immediately and place them on a serving dish.
While the baatis are broiling, pressure cook the dal.
Use a hand blender to mix the dal for it should be of a stew-like consistency. Strain and add the saved broth from the cooked baatis.
Tempering or Tarka the dal by placing the ghee in a ladle on medium heat. When ghee is warm, add jeera. When jeera starts spluttering, add the rest of the ingredients and add it quickly to the dal.
Bring the dal to a boil, add all the remaining dal ingredients. Let it boil for 10 minutes on medium heat and once it is done, cover it with a lid to infuse the flavours.

Serving tips:

Crumble the individual baatis into small pieces (1/2 inch approx.) and place them in a bowl and pour hot dal on it. Add a little ghee and a drop of freshly squeezed lemon juice .
Garnish it with chopped cilantro / corriander leaves if desired.
Enjoy your dal baati!

Serving Size is 1/20th of Recipe.

Clarified Butter and Ghee

From: http://www.webexhibits.org/butter/clarified.html

For centuries, clarified butter has had enormous cultural influence around the globe. Making clarified butter involves slowly heating unsalted butter to 212°F (100°C) and letting it boil until the water vaporizes. Once the bubbling stops, three layers remain: whey protein, liquid fat, and casein particles. Once you remove the skin of whey protein, you can pour off the fat, which is the clarified butter.

For smaller quantities of clarified butter, use a heavy saucepan and watch for the telltale signs of clarification (white, and then brown specks at the bottom of the pan). Remove the pan from the heat, and set into a cold-water bath for a few seconds. Skim off the top layer, or strain the contents of the pan through a triple layer of cheesecloth or a coffee filter.

Clarified butter is perfect for frying over high heat, since the components that cause butter to scorch – protein and casein - have been removed. Regular butter can be used, though, for frying proteins over medium heat. In fact, the buttery flavor of the caramelized milk proteins will stick to the meat, and the fat can be poured off.

If you’re frying breaded foods, make sure to use fine, fresh breadcrumbs and sauté using clarified butter. The result is extremely flavorful, but without the greasiness of breaded foods fried in oil.

Ghee

Ghee is the name for anhydrous butter fat in India, where it is prepared in large quantities; it is commonly mixed with the milk fat of the water-buffalo. The full name is usli ghee, and the spelling ghi is sometimes used, or in sanskrit ghrta. Ghee is the chief form of cooking oil in many Indian regional cuisines; it is also used medicinally and plays a part in some Hindu religious ceremonies. [Read more on ghee in India.]Samna (also samneh, samn) is the name for butter fat in Egypt and elsewhere in the Middle East, where it is also prepared in large quantities; it is commonly mixed with the milk fats of sheep and goats. It turns up in North Africa as sman, sometimes flavored with herbs, or spiced, or aged. Ethiopia also has a spiced version,nit'r k'ibe. [Read more on smen.]

The butter is melted and the simmered long enough to boil off all the water, during which time it takes on a buttery taste. It is used especially, but not exclusively, for cooking meat, and it is essential for many Indian dishes. Ghee is the clear butter fat. By removing the albuminous curd and water that favor the growth of organisms promoting rancidity, anhydrous butter fat does not become rancid as readily as butter and can be stored unrefrigerated for several months.

Here is an example recipe:

Ghee is produced as follows. Butter made from cow's milk is melted over a slow fire and then heated slowly until the separated water boils off. The vessel holding the butter is then allowed to cool; semifluid, clear butterfat, which makes the finest ghee, rises to the top of the melted butter and may be poured off, leaving the curd (precipitated protein) at the bottom of the vessel. The curd, which still contains 50 percent or more butterfat, may be reworked with the addition of peanut oil or buffalo milk fat to make inferior grades of ghee.

A significant portion of Indian ghee is made from buffalo butter, but only ghee made from cow's butter has any religious or medical significance among Hindus. Early Sanskrit writings attributed many medicinal qualities to ghee, such as improving the voice and sight and increasing longevity. Ghee is used in almost every one of the numerous religious ceremonies that Hindus observe at different points in their lives, including birth, initiation into manhood, wedding sacrifices, and gift-giving at death. Images of the gods are washed in ghee, and it is frequently used to light holy lamps or is thrown upon an altar fire in sacrifice.

Let me know what you think by leaving a comment!

I love to hear from my readers!

Join my Newsletter here & receive

"Five 20 Minute VegFusion Recipes Your Family Will Love"

for free!

Shrikhand - Sweet Yogurt with Saffron

2012-02-01T07:00:00.000-08:00

Shrikhand with Fruits

We all know that the goodness of yogurt and its prebiotics are healthy for the body. In the state of Gujarat, India, the summers are very hot and the humidity is very high, so yogurt is a must to eat with meals. One of the most popular items in all of Gujarat is Shrikhand. It is sweet in taste and is eaten with Puffed Puri. It is very easy to make and it stays fresh for 3-4 days in the refrigerator. It also freezes well. For parties and fun events, it can be made ahead of time.

Preparation Time: 40 Minutes

Cooking Difficulty Level: Very Easy

Serves: 4-6

Recipe Type: Jain, High Protein, Gluten free

J, HP, GF

Ingredients:

32	Ounces	Plain Low Fat Yogurt or Regular Dannon
1/2	Cup	Sugar
2	Tbsp	Slivered or Powdered Almonds, Pistachios & Nutmeg (optional)
		Fruit of Your Choice: Strawberries, Blueberries, Raspberries

How to Prepare:

Lay out a big towel and newspaper for thickness. Now cover with a cheese cloth.
Spread plain yogurt on the cheese cloth for about an hour.
Sprinkle sugar to cover the surface of the yogurt.
Mix it thoroughly on the cheese cloth with a spoon.
Put the mixture through a sieve it for smoothness.
Ground nuts, powder, and saffron can be added.

Plain Shrikhand

Tips:

This is a healthy delight. It is very well known by Gujarati families for its richness.
Skim yogurt can also be used.
For variety, vanilla can be added.
Another idea is to use with sliced fruits. Strawberries and mangoes are favorites.

10 Reasons Yogurt is a Top Health Food

From: AskDrSears.com

1. Yogurt is easier to digest than milk. Many people who cannot tolerate milk, either because of a protein allergy or lactose intolerance, can enjoy yogurt. The culturing process makes yogurt more digestible than milk. The live active cultures create lactase, the enzyme lactose-intolerant people lack, and another enzyme contained in some yogurts (beta-galactosidase) also helps improve lactose absorption in lactase-deficient persons. Bacterial enzymes created by the culturing process, partially digest the milk protein casein, making it easier to absorb and less allergenic. In our pediatric practice, we have observed that children who cannot tolerate milk can often eat yogurt without any intestinal upset. While the amount varies among brands of yogurt, in general, yogurt has less lactose than milk. The culturing process has already broken down the milk sugar lactose into glucose and galactose, two sugars that are easily absorbed by lactose-intolerant persons.

2. Yogurt contributes to colon health. There's a medical truism that states: "You're only as healthy as your colon." When eating yogurt, you care for your colon in two ways. First, yogurt contains lactobacteria, intestines-friendly bacterial cultures that foster a healthy colon, and even lower the risk of colon cancer. Lactobacteria, especially acidophilus, promotes the growth of healthy bacteria in the colon and reduces the conversion of bile into carcinogenic bile acids. The more of these intestines-friendly bacteria that are present in your colon, the lower the chance of colon diseases. Basically, the friendly bacteria in yogurt seems to deactivate harmful substances (such as nitrates and nitrites before they are converted to nitrosamines) before they can become carcinogenic.

Secondly, yogurt is a rich source of calcium - a mineral that contributes to colon health and decreases the risk of colon cancer. Calcium discourages excess growth of the cells lining the colon, which can place a person at high risk for colon cancer. Calcium also binds cancer-producing bile acids and keeps them from irritating the colon wall. People that have diets high in calcium (e.g. Scandinavian countries) have lower rates of colorectal cancer. One study showed that an average intake of 1,200 milligrams of calcium a day is associated with a 75 percent reduction of colorectal cancer. As a survivor of colon cancer, I have a critical interest in the care of my colon. My life depends on it.

3. Yogurt improves the bioavailability of other nutrients. Culturing of yogurt increases the absorption of calcium and B-vitamins. The lactic acid in the yogurt aids in the digestion of the milk calcium, making it easier to absorb.

4. Yogurt can boost immunity. Researchers who studied 68 people who ate two cups of live-culture yogurt daily for three months found that these persons produced higher levels of immunity boosting interferon. The bacterial cultures in yogurt have also been shown to stimulate infection-fighting white cells in the bloodstream. Some studies have shown yogurt cultures to contain a factor that has anti-tumor effects in experimental animals.

5. Yogurt aids healing after intestinal infections. Some viral and allergic gastrointestinal disorders injure the lining of the intestines, especially the cells that produce lactase. This results in temporary lactose malabsorption problems. This is why children often cannot tolerate milk for a month or two after an intestinal infection. Yogurt, however, because it contains less lactose and more lactase, is usually well-tolerated by healing intestines and is a popular "healing food" for diarrhea. Many pediatricians recommend yogurt for children suffering from various forms of indigestion. Research shows that children recover faster from diarrhea when eating yogurt. It's good to eat yogurt while taking antibiotics. The yogurt will minimize the effects of the antibiotic on the friendly bacteria in the intestines.

6. Yogurt can decrease yeast infections. Research has shown that eating eight ounces of yogurt that contains live and active cultures daily reduces the amount of yeast colonies in the vagina and decreases the incidence of vaginal yeast infections.

7. Yogurt is a rich source of calcium. An 8-ounce serving of most yogurts provides 450 mg. of calcium, one-half of a child's RDA and 30 to 40 percent of the adult RDA for calcium. Because the live-active cultures in yogurt increase the absorption of calcium, an 8-ounce serving of yogurt gets more calcium into the body than the same volume of milk can.

8. Yogurt is an excellent source of protein. Plain yogurt contains around ten to fourteen grams of protein per eight ounces, which amounts to twenty percent of the daily protein requirement for most persons. In fact, eight ounces of yogurt that contains live and active cultures, contains 20 percent more protein than the same volume of milk (10 grams versus 8 grams). Besides being a rich source of proteins, the culturing of the milk proteins during fermentation makes these proteins easier to digest. For this reason, the proteins in yogurt are often called "predigested."

9. Yogurt can lower cholesterol. There are a few studies that have shown that yogurt can reduce the blood cholesterol. This may be because the live cultures in yogurt can assimilate the cholesterol or because yogurt binds bile acids, (which has also been shown to lower cholesterol), or both.

10. Yogurt is a "grow food." Two nutritional properties of yogurt may help children with intestinal absorption problems grow: the easier digestibility of the proteins and the fact that the lactic acid in yogurt increases the absorption of minerals. And even most picky-eaters will eat yogurt in dips and smoothies and as a topping.

Let me know what you think by leaving a comment!

I love to hear from my readers!

Join my Newsletter here & receive

"Five 20 Minute VegFusion Recipes Your Family Will Love"

for free!

Kulfi - Indian Ice Cream

2012-01-25T07:00:00.000-08:00

Kulfi with Falooda & Nuts

This recipe is very easy to make, is always a hit at parties and looks very presentable. Above all it tastes very yummy! No one knows it's a snap. I make this kulfi in advance so I always have it ready for my guests. The Indian community believes in always being a gracious host. This is one of my most popular dishes that my guests crave. The rule of thumb here is that I use up leftover milk which is close to its expiration date. I also cook this with my daily meals to have on the side. Once the milk is half-boiled, I move it from the pot to a microwaveable container and the rest of the boiling is done in the microwave oven. Every so often I stir the milk until it changes color to a vanilla hue. Then I cool it down and add my flavoring of choice. Let me know how it turns out. I love to hear from my readers!

Preparation Time: One hour
Serves: 10-12

Ingredients:

2	Quart	Milk

1	Cup	Sugar

	Choose Flavoring:	Mango
		Rose
		Sapota
		Vanilla

	Choose Garnish:	Almonds
		Pistachios
		Saffron
		Cardamom Powder

Directions:

Boil milk for half an hour until it reduces to half the amount. The color of the milk will change. (The color of the milk in the photo (vanilla-colored) is the correct color for freezing. If I'm having a party, I will add color to it to make it more festive which will freeze as well.)
Add sugar and continue to boil for a few minutes until sugar is dissolved and milk is thickened.
Stir very carefully so the milk does not stick to the bottom.
For rose and vanilla add the flavor and set in a flat plastic container so it can be cut into pieces.
For mango and sapota flavor, fruit can be drained and blended and added in cold milk. Set in a flat plastic container so it can be easily cut. Freeze it for at least 3 hours.

Easy Directions:

Blend together:

1	Pint	Whipping Cream
1	Can	Condensed Milk
1	Can	Evaporated Milk

Few drops of green color

Add flavor of your choice and set it in a flat plastic container.
Freeze it for 3 hours.
I usually add green color to it (Photo is natural vanilla coloring). I like to garnish kulfi with falooda, rose syrup and some ground nuts.
Falooda noodles, or "Sev," are available in Indian stores. Just boil for couple of minutes, drain and set aside.

To Garnish Kulfi:

Cut the desired number of pieces with a knife and place it in a bowl.
Add falooda.
Drizzle some rose essence and top it off with grounded nuts of your choice.

Serving Size is 1/2 Serving.

Health benefits of Sapodilla/Sapota

From: http://www.nutrition-and-you.com/sapodilla.html

Sapodilla is rich in dietary fiber (5.6 g/100g), which makes it a good bulk laxative. The fiber content helps relieve constipation episodes and helps protect the mucous membrane of the colon from cancer causing toxins by firmly binding to them.
The fruit is rich in antioxidant poly-phenolic compound tannin. Tannins are a complex family of naturally occurring polyphenols that neutralize acids by precipitating proteins. Research studies found that tannins have shown to have potential anti-inflammatory, antiviral, anti-bacterial, and anti-parasitic effects. Hence, these compounds have many useful medicinal applications such as anti-diarrheal, hemostatic (stops bleeding) and as a remedy for hemorrhoids.
Furthermore, the anti-inflammatory effect of tannins help limit conditions like erosive gastritis, reflux-esophagitis, enteritis, and irritating bowel disorders. Some other fruits that are rich in tannins include pomegranate, persimmon, grapes..etc.
Sapote contains good amount of antioxidant vitamins like vitamin C (24.5% of recommended daily intake per 100 g of fruit) and vitamin A. Vitamin A is essential for vision. It is also required for maintaining healthy mucus membranes and skin. Consumption of natural fruits rich in vitamin A has been known to protect from lung and oral cavity cancers. So also, consumption of foods rich in vitamin C helps body develop resistance against infectious agents and scavenge harmful free radicals.
Fresh ripen sapodilla are good source of minerals like potassium, copper, iron and vitamins like folate, niacin and pantothenic acid. These compounds are essential for optimal health as they involve in various metabolic processes in the body as cofactors for the enzymes.

There are many cultivars of sapodilla are grown worldwide like-

Brown Sugar variety - Fruit is medium to small, 2 to 2-1/2 inches long, nearly round. Skin is light, scruffy brown. Flesh pale brown, fragrant, juicy, very sweet, and rich, texture slightly granular. Quality is very good.

Prolific variety – The fruit is round-conical, 2-1/2 to 3-1/2 inches long and broad. Skin is scruffy, brown, becoming nearly smooth at maturity. Flesh light pinkish, mildly fragrant, texture smooth, flavor sweet, quality good. Tree bears early, consistently and heavily.

Russel type- The fruit is large, round, 3 to 5 inches in diameter and length. Skin is scruffy brown with gray patches. Flesh is pinkish, mildly fragrant, texture somewhat granular. Flavor is rich and sweet.

Tikal - A new seedling selection with excellent flavor. Elliptic in shape, light brown in color, smaller than Prolific. Ripens very early.

Let me know what you think by leaving a comment!
I love to hear from my readers!

Join my Newsletter here & receive
"Five 20 Minute VegFusion Recipes Your Family Will Love"
for free!

The Facts About Cereals

2012-01-18T07:00:00.000-08:00

We all love the the sugary sweet crunch of cereal in the morning. It is what most of us would like to have for our morning breakfast. If we can not avoid sugary cereal totally, we can reduce the amount at least by half. According to The Environmental Working Group, there are ten sugary children's cereals on the supermarket shelf.

These facts are based on percentage of sugar by weight:

Kellogg's Honey Smacks	56%
Post Golden Crisp	52%
Kellogg'S Froot Loops Marshmallow	48%
Quaker Oats Cap'n Crunch's All Berries	47%
Quaker Oats Cap'n Crunch Original	44%
Quaker Oats Oh!s	44%
Kellogg's Apple Jacks	43%
Kellogg's Froot Loops Original	41%

How much sugar is in a one cup of cereal? It is interesting to find that at least 47 popular children's cereals pack more sugar in one cup than three Chips Ahoy Cookies and a Twinkie.

Healthier cereals have a short ingredient list, lots of fiber, few or no added sugars and they are always placed higher on the shelf. Mothers want to serve healthier cereals that also taste great to their children. There are a lot of good options that many kids will like.

Better Cereal Choices:

Kellogg's Mini-Wheats

General Mills Cheerios Original
General Mills Honey Nut Cheerios

Kix Original
Quaker Natural Granola
Kashi

I've found that oatmeal is the best, but it, too, has lots of sugar. It is better to have plain oatmeal where you can add your own ingredients like agave nectar, pitted dates, cranberries, walnuts and your choice of fruit like bananas and strawberries. McCann's Irish oatmeal is great tasting. I love my oatmeal well done. I cook it little more than recommended.

Health Benefits of Granola

From: Livestrong.com

Lower Blood Pressure

Granola may lower your blood pressure, which is a health benefit because hypertension increases your risk for heart disease, kidney disease and stroke, according to the 2010 Dietary Guidelines from the U.S. Department of Health and Human Services. Whole grains, such as oats, may lower your blood pressure because they are high in potassium and low in sodium, according to the Mayo Clinic. For some extra potassium, purchase or make your granola with dried fruit, and eat it with skim milk or yogurt and fresh fruit, such as bananas. Read the label when you purchase granola to make sure that it is not too high in sodium.

Prevent Anemia

A health benefit of granola is that it may reduce your risk for iron-deficiency anemia because oats are naturally high in iron. Iron is an essential mineral for healthy red blood cells, and children and women of child-bearing age are at higher risk for iron-deficiency anemia. Each cup of homemade granola may have more than 5 g iron, or nearly one-third of the daily value for iron. For extra iron, choose a ready-made granola that is enriched with iron.

Control Your Weight

Granola may help you maintain a healthy weight or lose weight, which can reduce your risk for obesity-related chronic diseases such as heart disease or diabetes. Oats supply dietary fiber, and a high-fiber diet may help you control your weight, according to the Mayo Clinic. Increase the fiber content of your granola by buying a high-fiber brand, or making your own with flax seed, nuts or dried fruit. Granola is high in sugars and calories, so only have a small portion as part of your reduced-calorie breakfast for weight control.

Lower Cholesterol

Granola may lower your cholesterol as part of a high-fiber diet. Soluble fiber, which is in fruit, beans and oats, lowers bad LDL cholesterol levels in your blood, according to the Mayo Clinic. If you are making your own granola, add some flax seed for extra fiber and heart-healthy omega-three fats. Read the ingredients list before you purchase a ready-made granola to make sure that it does not have partially hydrogenated oils. These oils supply trans fats, which not only raise your LDL cholesterol, but also lower your levels of good HDL cholesterol.

Let me know what you think by leaving a comment below! I love to hear from my readers!

Join my Newsletter here & receive

"Five 20 Minute VegFusion Recipes Your Family Will Love"

for free!

Masala Chai Tea

2012-01-11T07:00:00.000-08:00

Chai is the drink offered everywhere in India. No doubt it is a little bit habit-forming, but it is great way to start the day. It has antioxidant proprieties and gives relief from the common cold and allergies. Different varieties of this tea are available and the recipe below is more for black tea. I like Tetley Tea bags which are good to use. You can also find many different kinds of tea leaves in Indian grocery stores. Fresh ginger and Lemon grass and/or fresh mint can give a very nice flavor and punch to the taste. This recipe will also work with soy milk.

Preparation Time: 10 Minutes

Serves: 2

Ingredients:

1	Cup	Milk
1	Cup	Water
1	Pinch	Tea Masala
2		Tea Bags
2	Tsp	Sugar

Directions:

Mix all of the ingredients.
Bring to a boil.
Let simmer for a few seconds.
Chai is ready and tastes great with biscuits!

Tips:

Tea Masala is a mix of 2 Tbsp Dry Ginger Powder & 2 Tbsp Cinnamon and Cardamom Powder with a pinch of black pepper.
If you mix ingredients together you can store the mixture in a jar and use as needed.

Nutrition Facts are for 1/2 Serving.

Health Benefits of Chai Tea:

From Chai.com

	Tea Leaves (Camellia sinensis) Tea is full of healthy substances, including antioxidants, that may help prevent everything from heart disease to strokes to cancer.
	Ginger (Zingiberaceae) Ginger root is believed to strengthen and heal the digestive and respiratory system, as well as to fight off colds/flu. Removes congestion, soothes sore throats, and relieves body aches. Recent studies have shown it to be effective in preventing motion sickness as well.
	Cinnamon (Cinnamonum Zeylanicum) This herb is a stimulant to other herbs enabling them to work faster.
	Pepper (Piper nigrum) Imparts an underlying warmth to the body
	Cardamom (Elettaria cardamomum) Stimulates the mind and gives clarity

Let me know what you think by leaving a comment below! I love to hear from my readers!

Join my Newsletter here to be notified when a New Recipe has posted and receive a Healthy Cooking Tip right in your inbox!

Spinach Rice

2012-01-04T07:00:00.000-08:00

Preparation Time: 30 minutes
Serves: 4

Ingredients:

2	Cups	Rice, uncooked
2	Cups	Spinach, frozen
1	Small	Ginger
2		Cloves
2	Sticks	Cinnamon
4	TBsp	Coriander & Cumin Powder
1	Tsp	Turmeric Powder
1/4	Tsp	Chili or Cayenne Pepper
		Salt to Taste

Directions:

Wash rice finely and soak for an hour.
Heat oil in a sauce pan and add cinnamon, cloves, onions, grated ginger, and chili and fry them.
Add spinach and sauté for 2 minutes.
Add rice and 6 cups of water.
Add all of the spices and stir and mix them well.
Stir frequently. Bring to a boil over a high heat. Then reduce the heat.
Cover and cook for 10-12 minutes until rice is tender and liquid is absorbed.
Serve it warm with chilled ratio.

Nutrition Facts are for 1/2 Serving.

Health Benefits of Spinach

From HealthDiaries.com

Diet
One cup of spinach has nearly 20% of the RDA of dietary fiber, which aids in digestion, prevents constipation, maintains low blood sugar, and curbs overeating.

Cancer
Flavonoids -- a phytonutrient with anti-cancer properties abundant in spinach -- have been shown to slow down cell division in human stomach and skin cancer cells. Furthermore, spinach has shown significant protection against the occurrence of aggressive prostate cancer.

Anti-Inflammatory
Neoxanthin and violaxanthin are two anti-inflammatory epoxyxanthophylls that play an important role in regulation of inflammation and are present in unusual amounts in spinach.

Antioxidants
The vitamin C, vitamin E, beta-carotene, manganese, zinc and selenium present in spinach all serve as powerful antioxidants that combat the onset of osteoporosis, atherosclerosis and high blood pressure.

Blood Pressure
By inhibiting the angiotensin I-converting enzyme, peptides within spinach have been shown to effectively lower blood pressure.

Vision
Both antioxidants lutein and zeaxanthin are especially plentiful in spinach and protect the eye from cataracts and age-related macular degeneration.

Immunity
One cup of spinach contains over 337% of the RDA of vitamin A that not only protects and strengthens "entry points" into the human body, such as mucous membranes, respiratory, urinary and intestinal tracts, but is also a key component of lymphocytes (or white blood cells) that fight infection.

Skin
The high amount of vitamin A in spinach also promotes healthy skin by allowing for proper moisture retention in the epidermis, thus fighting psoriasis, keratinization, acne and even wrinkles.

Bones
One cup of boiled spinach provides over 1000% of the RDA of vitamin K that can prevent excess activation of osteoclasts (the cells that break down bones), as well as promote the synthesis of osteocalcin, the protein that is essential for maintaining the strength and density of our bones.

Calcification
Vitamin K is a crucial component of the process called carboxylation, which produces the matrix Gla protein that directly prevents calcium from forming in tissue. Eating one cup of spinach contributes to this process that fights atherosclerosis, cardiovascular disease and stroke.

Brain and Nervous Function
The abundance of vitamin K in spinach contributes greatly to a healthy nervous system and brain function by providing an essential part for the synthesis of sphingolipids, the crucial fat that makes up the Myelin sheath around our nerves.

Let me know what you think by leaving a comment below! I love to hear from my readers!

Join my Newsletter here to be notified when a New Recipe has posted and receive a Healthy Cooking Tip right in your inbox!

Video: "Preparing Dal Dhokli"

2012-01-03T07:59:00.000-08:00

Spicy Mung Beans

2011-12-28T07:00:00.000-08:00

Mung beans are the perfect healthy vegetarian protein. They are light on the stomach and have great nutritional value. Read more about the health benefits of Mung Beans at the end of the recipe.

Preparation Time: 30 Minutes
Serves: 4

Ingredients:

2	Cups	Mung Beans
2	TBsp	Canola Oil
5	Cups	Water
1	TBsp	Cumin/Coriander Powder
		Salt to Taste
	Pinch	Astofedia
1	Tsp	Red Chili Powder
1/2	Tsp	Turmeric
4-5	Pieces	Kokam or Lemon Juice & Dried Mango Pieces
1/2 1	Tsp Small	Ginger, chopped or Paste Tomato, chopped
		Cilantro to Garnish

Directions:

The best way to make lentil beans is to use a pressure cooker.
Wash mung beans thoroughly 2-3 times in luke warm water.
If you have a pressure cooker, you can use it to boil the beans.
Cook beans for 15-20 minutes until they are tender. It may be necessary to add more water.
In a small frying pan, heat the oil.
Add spices and boiled mung beans.
Add all of the remaining spices, lemon juice and tomato.
Let it simmer in for 5 minutes on low heat.

Tip:

When washing mung beans you can add few Fenugreek seeds.

Nutrition Facts for 1/4 Serving Size.

Health & Nutrition Benefits Of Eating Green Beans

From: lifestyle.iloveindia.com

Mung bean sprouts contain rich quantities of Vitamin A, B, C and E. They are also known to be an excellent source of many minerals, such as calcium, iron and potassium.
The bean is popular as the perfect food for reducing weight. It is recommended as a food replacement in many slimming programs, as it has a very low fat content. It is a rich source of protein and fiber, which helps one to lower the high cholesterol level in the blood system.
The high fiber content of mung beans yields complex carbohydrates, which aid digestion. Complex carbs are also effective in stabilizing blood sugar and prevent its rapid rise after meal consumption, apart from keeping body’s energy at a balanced level. Those who suffer from diabetes or high cholesterol are recommended frequent consumption of mung bean.
In Chinese medicine, mung bean sprouts are considered as a cooling food, containing anti-cancer properties. Herbalists use them for all hot, inflammatory conditions, ranging from systematic infections to heat stroke and even hypertension.

Let me know what you think by leaving a comment below! I love to hear from my readers!

Join my Newsletter here to be notified when a New Recipe has posted and receive a Healthy Cooking Tip right in your inbox!

Gulab Jamun

2011-12-21T07:00:00.000-08:00

All Indian Restaurants serve Gulab Jamun religiously. It tastes great both hot and cold. Once you try the homemade version, you may never go back to a restaurant!

Preparation Time: 30 Minutes
Serves: 8-10

Ingredients:

1	Packet	Gulab Jamun Mix from Indian Store
1	Pint	Whipping Cream
1	Tsp	Cardmom Seeds
Few		Pistachios
		Vegetable Shortening for Frying
		Saffron
2	Cups	Sugar for Syrup
4	Cups	Water
		Rose Essence

Directions:

Syrup:

Mix sugar and water in a medium pot over very low heat until sugar dissolves and it looks like syrup instead of water.

Dough:

Make a dough from the Gulab Jamun Mix packet with whipping cream.
Knead into smooth consistency.
Make equal portions of balls in an oblong shape.
The trick is that the pistachios and saffron have to be stuffed in the oblong shape.
Fry all the balls in a frying pan over low to medium heat.
Once it is fried until golden brown, dip all of the balls into the syrup.
Bring syrup to a boil for 3-4 minutes. This will bring puffiness into the balls.

Nutrition Facts for 1/3 Serving

This Week's Healthy Tip:

From Nutrition-and-You.com

Health benefits of cardamom

This exotic spice contains many plant derived chemical compounds that are known to have anti-oxidant, disease preventing and health promoting properties.

The spicy pods contain many essential volatile oils that include pinene, sabinene, myrcene, phellandrene, limonene, 1, 8-cineole, terpinene, p-cymene, terpinolene, linalool, linalyl acetate, terpinen-4-oil, a-terpineol, a-terpineol acetate, citronellol, nerol, geraniol, methyl eugenol, and trans-nerolidol.

The therapeutic properties of cardamom-oil have found application in many traditional medicines as antiseptic, antispasmodic, carminative, digestive, diuretic, expectorant, stimulant, stomachic and tonic.

Cardamom is a good source of minerals like potassium, calcium, and magnesium. Potassium in an important component of cell and body fluids that helps control heart rate and blood pressure. Copper is required in the production of red blood cells.

It is also an excellent source of manganese and iron. Manganese is a co-factor for the enzyme superoxide dismutase, which is a very powerful free radical scavenger. Iron is required for red blood cell formation.

The pods are rich in many vital vitamins including riboflavin, niacin, vitamin-C that are essential for optimum health.

Let me know what you think by leaving a comment below! I love to hear from my readers!

Join my Newsletter here to be notified when a New Recipe has posted and receive a Healthy Cooking Tip right in your inbox!

Dal Dhokli - Pea Soup with Whole Wheat Pasta

2011-12-14T07:00:00.000-08:00

Watch Video: "Preparing Dal Dhokli" & on Youtube!

Dal Dhokli is as popular a Gujarati dish as pizza is to Italians. It has a medley of different tastes from sweet and sour to spicy and tangy. This recipe is an entire meal in one dish just like pizza. Dal Dhokli is always a popular dish served for Sunday lunch. It is interesting for my readers to know that in the city of Ahmadabad in Gujarat, the people will just go to famous restaurants just to have Dal. Gujarati people are fond of eating different foods. They are well known for for their taste buds. This plain Dal is a staple meal for all Indian households.

This recipe is full of protein and high in nutrition values. It is a vegan Jain recipe and is easy to cook once you have the hang of it. It is satisfying and very much a comfort food. I am sure you will enjoy it as I do.

V, J

This is another version of Dhokli.

Same Pasta with long beans and it is yummy.!

Recipe Type: Vegan, Jain
Preparation Time: 10 mi

nutes
Cooking Time: 35 minutes
Serves: 4-6
Difficulty Level: Medium

Utensils needed:

Rolling pin
Cutting board or Rolling board
Knife
Pressure Cooker (optional)

Ingredients for the Dal:

1	Cup	Toovar Dal or Arhar Dal (Split Pigeon Peas)
1	Tsp	Salt
Few		Curry Leaves
1	Tsp	Ginger Paste (optional)
2	Tsp	Coriander & Cumin Powder
1/4	Tsp	Turmeric Powder
3-4	Tsp	Jagri or Molasses or Sugar
1/4	Tsp	Red Chili Powder
1	Tsp	Mustard Seeds
1	Tsp	Cumin Seeds
2	Small	Cinnamon Sticks
2	Small	Cloves
1-2	Small	Whole Red Chili (optional, may be too spicy)
Pinch		Astofedia
1		Tomato, cubed
2	Tsp	Lemon juice or Kokam 3-4 PC
2	TBsp	Raw Peanuts, Cashews piece & Raisins (optional)
1/2	Cup	Green Frozen Peas (optional)
2	TBsp	Oil

Ingredients for the Dough:

1	Cup	Whole Wheat Flour
1	Cup	Water
2	TBsp	Ground Flax Seeds
1	Tsp	Salt
1/4	Tsp	Red Chili Powder
1/4	Tsp	Turmeric
2	TBsp	Flour to Roll
Garnish		Coconut Flakes
Garnish		Cilantro, chopped

Directions:

Wash Dal thoroughly and if you have a pressure cooker, cook Dal until it's done. Otherwise, in a 3 quart sauce pan, boil Dal for 30 minutes on medium heat with 5-6 glasses of water until it is completely cooked.
Use a hand blender and liquefy the Dal.
In a bowl, mix the spices and flax seeds and make a soft dough so it is easy to roll.
Make equal portions of 5-6 rolls. Now it is ready to roll. (Photo above.)
In a 3 quart sauce pan on medium heat, heat the oil and add mustard seeds, cumin seeds, cinnamon sticks, cloves and a whole red chili pepper.
As it starts popping, add a pinch of astofedia and pour in liquefied Dal and almost 4 cups of water.
Let it boil. Once it has boiled, keep 1 cup of the boiled dal aside. (Dhokli tends to absorb water, so this way at a later time one cup of Dal can be added.)
Use a rolling pin to roll out all of the balls and make a tortilla shape. Roll all of them with the help of powder and sprinkle flour in between the tortillas. Set them aside.
While Dal is boiling, cut tortillas with a knife into pieces measuring 2 inches by 2 inches.
Add piece by piece into the boiling Dal. Use all of the rolled tortillas.
As the Dal with pasta is boiling, add jagri or sugar, salt, chili powder, coriander and cumin powder, lemon juice and turmeric.
Now you can also add optional items like peanuts or cashews, raisins and/or frozen peas.
Garnish with ground coconut flakes and chopped cilantro leaves.

Tips:

Dhokli can be enjoyed as one meal and it can be eaten with rice and papadum.
It can be garnish with a ripe banana cut into small pieces or with pickles.
Most of my friends enjoy it with olive oil infused with red chilis.

Enjoy!

Nutrition Facts are for approximately half a serving.

Let me know what you think by leaving a comment below! I love to hear from my readers!

Join my Newsletter here to be notified when a New Recipe has posted and receive a Healthy Cooking Tip right in your inbox!

Natural Benefits and Curative Properties of Split Pigeon Pea

From: Best-Home-Remedies.com

The pigeon pea is easily digested and therefore suitable for invalids. It has many medicinal properties. It relieves inflammation of internal organs. However, excessive use of pigeon pea causes hyper acidity and wind in the intestines. Therefore, it is forbidden in gastric ulcer and heart disease

Baldness: A fine paste made of this pulse is highly useful in bald patches. It should be applied regularly.

Jaundice: The expressed juice of the leaves given, with a little salt, is highly beneficial in the treatment of jaundice. 60ml of this juice should be taken daily in this condition.

Checking Breast Milk Secretion: The pulse and leaves ground into a paste, warmed and applied over the mamma, has the effect of checking the secretion of breast milk.

Inflammation: The leaves of the plant are effective in all inflammatory conditions. A poultice made with the seeds will also reduce swelling.

Piles: Paste of the leaves, mixed with a teaspoonful of paste of neem leaves, is highly beneficial in the treatment of piles and itching in the anus. It should be taken once daily for a week.

Gluten-Free Naan for Your Vegan Meal Plan

2011-12-10T07:54:00.000-08:00

by Guest Blogger Carolyn Knight of BlogContentGuild.com

Gluten-Free Naan for Your Vegan Meal Plan

Finding naan that is both gluten-free and vegan friendly at an Indian restaurant is like finding a winning lottery ticket on your front porch: unlikely. So, if you are craving some delicious naan to go with your favorite Indian dish, you’re going to have to make your own. Fear not! There’s no need to stray from your vegan meal plan. All you need is a little resourcefulness and the right recipe. Here’s how you make delicious vegan, gluten-free naan:

Ingredients:

1 cup millet flour

1 cup multi-blend gluten-free flour mix

¼ teaspoon salt

2 teaspoons guar gum

1 teaspoon baking powder

¾ teaspoon baking soda

1 teaspoon sugar in the raw

½ cup of regular soymilk

½ cup soy yogurt

½ teaspoon olive oil

What to do with the ingredients:

1. Mix dry ingredients, and then create a well in the flour.

2. Mix wet ingredients and pour them into the well in the flour. Mix everything together until you have soft dough.

3. Cover your dough with a wet cloth and leave it to sit for 2 and a half hours.

4. Make eight balls of dough that are equal in size. Manipulate the balls of dough with your hands on a hard surface until they take the shape of flat rectangles.

5. Put the dough rectangles in a large, extremely hot skillet. Let one side of the dough cook for around a minute.

6. Flip the dough over on its other side. Wait until you see bubbles forming on the surface of the dough. Then, flip it over again and let it cook for another 30 seconds or so.

7. Flip the dough over one more time and let it cook for around half a minute. Then take the naan out of the skillet, cool, and enjoy!

New Video: "Preparing Khaman Dhokla"

2011-12-07T07:51:00.001-08:00

Almond Burfi

2011-12-07T07:00:00.000-08:00

This is a great almond dessert that is one of my favorite kind of sweets. It pleases my palate for a sweet taste and because it is made with almonds that are so healthy and nutritious, I don't feel guilty eating it. Every so often I make this and it lasts for a long time. My guests always love it, too! Keep reading below for the Health Benefits of Almonds!

Cooking Difficulty Level: Easy
Preparation Time: 30 Minutes
Serves: 20-30 pieces

Ingredients:

1	Packet	MTR Badam Feast
2	Cups	Almond, ground
2	Cups	Dry Milk Powder
1	TSp	Cardamom
		Saffron
1	Cup	Milk
1/2	Stick	Unsalted Butter or Ghee
		Silver Foil Imported from India

Directions:

Heat the butter in a pan on medium heat.
Add saffron to the milk and pour the milk, the packet of of Badam Feast and the almond powder to the pan.
Stir the mixture for a few minutes. You would notice that the mixture will start to thicken making a paste or dough.
Add the dry milk powder and the cardamom and stir it consistently.
Pour the mixture into a square pan.
Let it cool for half an hour.
Cover with silver foil.
Cut into desired pieces.

Serving Size is for 2 pieces.

Let me know what you think by leaving a comment below! I love to hear from my readers!

Join my Newsletter here to be notified when a New Recipe has posted and receive a Healthy Cooking Tip right in your inbox!

Health Benefits of Almonds
From OrganicFacts.net

Good for the brain: Almond is a source of many nutrients which help in development of the brain. Almond induces high intellectual level and has been considered as an essential food item for growing children. Many mothers give almonds soaked in water to their children daily in the morning (2-3 pieces of soaked almonds are good enough, you can also remove the outer shell if it causes allergy to you.
Regulates cholesterol: Regular consumption of almonds helps to increase the level of high density lipoproteins (HDL) and reduce the level of low density lipoproteins (LDL), thereby effectively controlling cholesterol levels. LDL cholesterol is called bad cholesterol.
Good for heart: Mono-saturated fat, protein andpotassium contained in almonds are good for the heart. Vitamin E acts as an antioxidant and reduces the risk of heart diseases. The presence of magnesium in almonds helps to avoid heart attacks. Almonds help reduce C-reactive protein which causes artery-damaging inflammation. Almond is also a source of folic acid. They therefore help to reduce the level of homocystein, which causes fatty plaque buildup in arteries.
Skin care: The benefits of almond for skin care are well known, and hence a massagewith almond oil is often recommended for new born babies. Almond milk is also added in some soaps as almonds help in improving the complexion of the skin.
Regulates blood pressure: Potassium present in almond helps to regulates blood pressure. Almonds are very low in sodiumwhich also helps in containing blood pressure.
Prevention of cancer: Almond improves the movement of food through the colon, thereby preventing colon cancer.
Protection against diabetes: Almonds also help in reducing the rise in sugar and insulin levels after meals. This offers protection from diabetes.
Good in pregnancy: Almond contains folic acid. Folic acid helps to reduce the incidence of birth defects in newborn babies.
Weight loss: Unsweetened almond milk helps one to reduce weight. The mono-saturated fat contained in almonds satisfies appetite and prevents over-eating. Studies have revealed that almond rich low calorie diet is good for obese people to assist in shedding their weight.
Prevention of constipation: Almonds are rich in fibre. Like most other fibre rich food, almonds also help in preventing constipation. Make sure you drink good amount of water after eating almonds.
Boosts energy: The presence of manganese, copper and Riboflavin helps in energy production.

Tomato & Red Pepper Soup

2011-11-30T07:00:00.000-08:00

This healthy, fulfilling and hearty soup is my favorite. Sometimes I even add squash or winter melon. For For an Indian touch, I fry cumin seeds in 1tsp of oil and garnish it. Read below for the Health Benefits of Red Peppers and Enjoy!

Preparation Time: 20 Minutes
Serves: 4

Ingredients:

1 or 2		Carrots
1		Red Pepper
4-5	Medium	Tomatoes
1	Small	Ginger piece
		Salt to Taste
1	Tsp	Sugar
1	Tsp	Cumin Seeds
		Fresh Basil, optional

Directions:

Wash all of the vegetables and cut them into pieces.
In a pan, cover the vegetables with water.
Add in all of the ingredients.
Bring to a boil on high heat.
Cover the pan and lower the heat to very low.
Let it cook for 20 Minutes or until the carrot is tender.
Let it cool down and blend with hand blender until it liquifies.
If you want a smooth texture, run it through a sieve.
Garnish with parsley, cilantro and cracked black pepper.

Nutrition Facts are for Entire Recipe.

Let me know what you think by leaving a comment below! I love to hear from my readers!

Join my Newsletter here to be notified when a New Recipe has posted and receive a Healthy Cooking Tip right in your inbox!

Health Benefits of Red Peppers

From: iloveindia.com

Red peppers aren’t just tantalizing for your taste buds, these colorful peppers are a rich source of anti-carcinogenic carotenoid called lycopene that is believed to work against prostate cancer as well as cancer of the bladder, cervix and pancreas. Beta-cryptoxanthin, another carotenoid in red peppers is being held as a potential source of fighting against lung cancer.
Did you know that eating red peppers actually helps in losing weight? Red peppers contain substances that are believed to increase body’s heat production and oxygen consumption after eating that assists in burning calories and losing weight.
Red peppers are an excellent source of essential vitamins such as vitamin A & E. Vitamin A is known to be good for vision, bone growth, immune function, cell function and skin health. Vitamin E helps prevent cell damage, cancer and heart disease.
Red pepper is also a rich source of vitamin C that helps strengthen your immune system. This is important in preventing infections as well as some cancers. It also helps increase iron absorption by your body. High antioxidant levels contained in red pepper is known to lower the risk of heart disease.
Red bell pepper has 3g fiber, which helps to prevent colon and aids in digestive health, heart health and diabetes.
Red peppers also contain vitamin B6 that helps in brain functioning and aids the body to convert protein into energy. It is also a rich source of Vitamin B that aids in healthy metabolism, immune function, and cell growth and may help relieve symptoms caused by stress, depression and heart disease.
Red pepper contains Folate aids that is vital for brain health and fights heart disease. It is also necessary for blood cell formation, growth and prevention of liver disease. It is also believed to play a huge part in preventing birth defects.
Red pepper is an excellent source of potassium that aids in proper electrolytic functions and keeps the brain, heart, kidney and muscle tissues in good condition. It also reduces the risk of stroke and softens the effects of salt on blood pressure.

Masur Pullav - Lentil Biryani

2011-11-23T07:00:00.000-08:00

One of my friends makes this dish in a very special way with an authentic flair. I have adopted the simple version. The recipe uses lentils which are full of valuable nutrition like protein, iron, and B Vitamins. They also help with lowering your risk of heart disease, stabilizing blood sugar and lowering cholesterol. Detailed Health Benefits follow the recipe.

Preparation Time: 1 hour
Serves: 6-8

Ingredients:

1	Cup	Lentils
1 & 1/2	Cups	Rice
2	Medium	Tomatoes, cubed
1	Medium	Onion
2	Cloves	Garlic, minced
	Small	Ginger, grated
2	Tsp	Coriander & Cumin Powder
1/4	Tsp	Turmeric
		Salt to Taste
1	Tsp	Chili Powder
Few		Saffron Strands
2	TBsp	Oil

Directions:

Wash lentils thoroughly.
Soak lentils for a couple of hours.
Soak rice for half an hour.
In a frying pan, heat the oil and sauté onion, garlic and tomatoes.
Add in the rest of the ingredients.
Add lentils and let them cook for 10 minutes. Do not over cook lentils. Set them aside.
Prepare rice with a little salt. Set rice aside.
Now in a flat glass pan, layer lentils at the bottom and add layer of cooked rice on top.
Repeat by adding another layer and then another.
I usually top it with saffron. You can add butter, clear butter of ghee but this will add more calories, also. Bake for 20 minutes at about 200º.

Tips:

To use Saffron in a proper way, I warm it up for 10 seconds in a glass container in the microwave so that the moisture is dried out. Make a powder with a pestle. You can also add a few drops of milk.

Let me know what you think by leaving a comment below! I love to hear from my readers!

Join my Newsletter here to be notified when a New Recipe has posted and receive a Healthy Cooking Tip right in your inbox!

Health Benefits of Lentils

from: healthdiaries.com

Lentils are low in calories and high in nutrition. Eating them at least once a week is a great way to add the health benefits of these tasty legumes to your diet.

Heart Health
Studies have found that people who eat high fiber legumes like lentils have a much reduced risk of heart disease. The high levels of folate and magnesium in lentils also go a long way in protecting the heart.

Stabilize Blood Sugar
Due to their high fiber content, lentils help in regulating blood sugar by providing steady, slow-burning energy and balancing blood sugar levels.

High in Iron
Lentils are loaded with iron and are a great way to replenish the body's iron stores, especially for people who don't eat red meat like vegans and vegetarians.

B Vitamins
Lentils are a great source of B vitamins, most notably folate and niacin (B3). B vitamins are important for the healthy functioning of the nervous, digestive, and immune systems.

Lower Cholesterol
Lentils are a great cholesterol lowering food due to their high levels of fiber.

Protein Packed
Protein makes up 26% of the calories in lentils and they have the third highest level of protein than any other plant food. It's no wonder that they're a staple in many parts of the world.

Masala Chickpeas- Chole

2011-11-16T07:00:00.000-08:00

Masala chickpeas

Preparation Time: 30 Minutes
Serves: 4
Recipe Type: Gluten Free, Vegan, Anti-Oxidants

Ingredients:

1	Can	Chickpeas
1	Medium	Onions, minced
1	Medium	Tomatoes, chopped
		Green Chili
		Salt to taste
		Ginger to taste
		Garlic to taste
1	Tbsp	Coriander & Cumin Powder
2	Tsp	Oil
1/4	Tsp	Chili Powder
1/2	Tsp	Turmeric Powder
1	Tsp	Anardana or Pomegranate Seed Powder optional

Directions:

Heat the oil in a sauce pan.
Add onions, garlic and ginger and sauté them for a few minutes.
Add tomatoes and the rest of the spices.
Wash chick peas thoroughly and add to the spices.
Let it simmer for few minutes.
Garnish with cilantro, green chili and onion rinds.

Tips:

Chole goes very well with rice, bread and specially with Naan.
If I use a can of Chickpeas, I wash the Chickpeas thoroughly. Boil Chickpeas in a separate pan with water and one tea bag for 4-5 minutes. This makes the Chickpeas very tasty.
If I have more time I soak dried Chickpeas and Channa Dal for 2-3 hours, add a tea bag and pressure cook the Chickpeas.
Black-eyed Beans can be used with the same ingredients in a similar manner.
This is famous in Samosa Chaat and Chutneys.
One of my favorite North Indian foods. I love it.

Approximately half a single serving size.

Let me know what you think by leaving a comment below! I love to hear from my readers!

Join my Newsletter here to be notified when a New Recipe has posted and receive a Healthy Cooking Tip right in your inbox!

Health Benefits of Chickpeas

From: EveryNutrient.com

Garbanzo beans (chickpeas) provide an excellent source of molybdenum. They are a very good source of folic acid, fiber, and manganese. They are also a good source of protein, as well as minerals such as iron, copper, zinc, and magnesium. As a good source of fiber, garbanzo beans can help lower cholesterol and improve blood sugar levels. This makes them a great food especially for diabetics and insulin-resistant individuals. When served with high quality grains, garbanzo beans are an extremely-low-fat, complete protein food.

Garbanzo beans contain molybdenum which is a trace mineral that is needed for the body's mechanism to detoxify sulfites. Sulfites are a preservative commonly found in wine, luncheon meats, and fresh salad in most salad bars. Sulfite-sensitive individuals who are deficient in molybdenum may experience headaches, a racing heartbeat, or confusion.

Caution: Garbanzo beans can cause a severe allergic reaction in those who are sensitive to them. They contain purines which can lead to excess accumulation of uric acid. Excess accumulation of uric acid may contribute to health problems, such as gout and kidney stones. Garbanzo beans also contain large amounts of oxalate. Individuals who have a history of oxalate-containing kidney stones should avoid over consuming them.

Split Pigeon Peas - Toor Dal

2011-11-09T07:00:00.000-08:00

This dal is must all over India. It is the basic staple for both the rich and poor. This is one of the greatest sources of protein in our diet.

Cooking Preparation Time: 30 Minutes
Serves: 4-6

Ingredients:

1	Cup	Toor Dal (Pigeon Peas)
4	Cups	Water
2 1/4	TBsp Tsp	Ghee or Oil Astofedia
1/4	Tsp	Turmeric
1	Tsp	Mustard and Cumin Seeds
		Salt to taste
1/4	Tsp	Chili Powder
1	Small	Piece of Ginger
1	Small	Green Chili
2	TBsp	Sugar or Jaggry or Gur
1	Tbsp	Lemon Juice
1	Small	Tomato, cubed
Few		Curry Leaves
Few		Peanuts

How to Prepare:

Wash dal thoroughly.
Bring to a boil in a pot and when it's done, use a hand blender to blend it smoothly.
Return to pot and bring to a boil on medium heat, add spices and sugar and lemon juice, ginger chili and cut tomatoes.
Now in a very small pan add oil or ghee of your choice. When it is heated, add cumin and mustard seeds. It will start popping. Add a little astofedia and turmeric.
Add this mixture from the small pan on top of the dal. It is also called chok or vaghar.
Garnish with cilantro.

Tips: Sugar and lemon juice goes together. It is totally up to personal taste. Hope you will like it!

Single Serving Size

Let me know what you think by leaving a comment below! I love to hear from my readers!

Join my Newsletter here to be notified when a New Recipe has posted and receive a Healthy Cooking Tip right in your inbox!

Health Benefits of The Split Pigeon Pea

From: A2ZVegetarianCuisine.blogspot.com

Pigeon Pea cures cough, poisoning effect, gas troubles, acidity, stomach pain and piles. It makes a balanced human food, quells swelling of internal organs and with water it cures intoxicating effects. It is useful in the treatment of internal organ swelling. Some herbal practitioners/researchers are of the opinion that it diminishes the swelling of internal organs like stomach, liver, intestines etc. In case of wound or cancer of these organs it is helpful in reducing them.

Okra Sabji

2011-11-02T07:00:00.000-07:00

Okra is a very healthy vegetable. It is also known as "lady finger" or "gumbo." It is a highly nutritious pod vegetable that is grown in the tropical and warm regions of the world. The plant bears many dark green pods 2-6 inches in length. It is used a lot in Southern cooking here in the United States and in India it is also very popular, as in this recipe for Okra Sabji.

Preparation Time: 30 minutes
Serves: 3

Ingredients:

1	Lb.	Okra, washed, dried & cut
		Salt to taste
1	Tsp	Cumin Powder
1	Tsp	Corriander Powder
1/2	Tsp	Chili Powder
3	TBsp	Olive Oil
1	Pinch	Astofedia (optional)

Directions:

In a skillet, heat the olive oil on low.
Add the okra and stir fry for couple of minutes.
Add the spices and sauté for 2-3 minutes, untill the color changes.
When finished, pour into a bowl. Microwave for 2 minutes.
If you wish, add dry mango powder or lemon juice for taste.
It is great with rice and tortillas or naan.

Tips: Okra has to be washed and dried properly with a cloth.

Serving Size is for 1/5 of recipe.

Let me know what you think by leaving a comment! I love to hear from my readers!

Join my Newsletter here to be notified when a New Recipe has posted and receive a Healthy Cooking Tip right in your inbox!

Health benefits of Okra

From Nutrition-and-You.com

Very low in calories, provides just 30 cal per 100 g and contains no saturated fats or cholesterol; but is a rich source of dietary fiber, minerals, vitamins; recommended in cholesterol controlling and weight reduction programs.
The rich fiber and mucilaginous content in Okra pods helps smooth peristalsis of digested food particles and relieve constipation condition.
The pods contain healthy amounts of vitamin A, and flavonoid anti-oxidants such as beta carotenes, xanthin and lutein. It is one of the green vegetable with highest levels of these anti-oxidants. These compounds are known to have antioxidant properties and are essential for vision. Vitamin A is also required for maintaining healthy mucus membranes and skin. Consumption of natural vegetables and fruits rich in flavonoids helps to protect from lung and oral cavity cancers.
Fresh pods are good source of folates; provide about 22% of RDA per 100 g. Consumption of foods rich in folates, especially during pre-conception period helps decrease the incidence of neural tube defects in the offspring.
The pods are also an excellent source of anti-oxidant vitamin, vitamin-C; provides about 36% of daily recommended levels. Consumption of foods rich in vitamin-C helps body develop immunity against infectious agents, reduce episodes of cold and cough and protects body from harmful free radicals.
The veggies are rich in B-complex group of vitamins like niacin, vitamin B-6 (pyridoxine), thiamin and pantothenic acid. The pods also contain good amounts of vitamin K. Vitamin K is a co-factor for blood clotting enzymes and is required for strengthening of bones.
The pods are also good source of many important minerals such as iron, calcium, manganese and magnesium.

Vegetable Lasagna

2011-10-26T07:00:00.000-07:00

This Recipe of vegetable lasagna is always a hit with my family and friends. It does require a bit of planning and grocery shopping. The good thing is that it can be done in advance and then you can easily heat it up later.

Preparation Time: About an hour
Serves: 7-9 pieces

Ingredients:

9-10		Lasagna Noodles
1	Package/Ounces	Frozen Spinach, thawed & drained
1	Medium	Red Onion, chopped
1		Red & Green Bell Pepper, chopped
		Salt & Pepper to taste
		Crushed Red Pepper (optional)
1	Tsp	Oregano
		Basil leaves, fresh & chopped
8	Ounces	Ricotta Cheese
1/2	Slab	Firm Tofu, crumbled
24 or 2	Ounces/Jars	Pasta Sauce
		(I buy vegetables sauce & tomato garlic sauce)
2	Cups	Mozzarella Cheese
1/2	Cup	Parmesan Cheese

Directions:

Boil the pasta with a touch of salt. Drain, add cold water and set aside.
In a mixing bowl, add bell pepper, onion, spinach, crumbled tofu, salt, pepper, oregano, basil, ricotta cheese, 1/2 cup mozzarella and Parmesan cheese. Mix it well and set aside.
Cover the bottom of a 9 by 13 inch casserole dish with a layer of sauce.
Then add a layer of noodles.
Now spread the mixture from the bowl over the noodles. Try to pack mixture little firmly and evenly.
Now, in the same way, add a second layer on top of it. Add another layer of noodles. cover it with sauce and sprinkle with shredded mozzarella cheese.
Cover with foil and bake in the oven at 350 degrees for 45 minutes.
Then broil it for 5 minutes.
Let it sit for 15 minutes before serving.

Tips: Other vegetables can be added like broccoli, mushrooms, carrots and corn. Sauté the vegetables for five minutes before adding them to the mixture. Sometimes I open a can of black beans, rinse and add to the mixture, also. To speed up preparation time, pre-cooked pasta can be used.

ENJOY!

Serving Size is 1/4-1/2 piece.

Let me know what you think by leaving a comment! I love to hear from my readers!

Join my Newsletter here to be notified when a New Recipe has posted and receive a Healthy Cooking Tip right in your inbox!

This Week's Healthy Tip

The Health Benefits of Lasagna

From livestrong.com:

Prostate

No lasagna is complete without generous portions of tomato sauce. Tomato sauce and other tomato products are rich in the antioxidant lycopene. Antioxidants are special compounds in food that shield your body's cells from harm. A diet rich in tomato products reduces the risk of developing prostate cancer, reports Edward Giovannucci of Harvard University. A paper published in the January 2002 issue of the "Journal of the National Cancer Institute" found that consuming at least two servings of tomato sauce per week slashed prostate cancer risk by more than 25 percent.

Calcium

The cheese that often tops vegetable lasagna is loaded with dietary calcium. Regularly consuming calcium-rich dairy products significantly reduces the risk of developing osteoporosis. However, cheese can be high in total calories and saturated fat. Choose fat-free or reduced fat cheese that contains the same amount of calcium with less fat and calories.

Veggies

The eggplant, spinach or tomatoes that you put in your vegetable lasagna are a boon to your health. Eating a diet rich in fresh fruits and vegetables significantly reduces your risk of contracting chronic diseases like cancer, stroke and diabetes, the Harvard School of Public Health reports.

Whole Grains

Choosing whole wheat pasta to use as your vegetable lasagna base will make the dish much healthier than if you decided to use refined grains. Unlike refined grains, whole grains are loaded with dietary fiber. The dietary fiber in whole grains shields your heart from heart disease, MayoClinic.com reports. Check the ingredients list on the package to make sure that your whole grain pasta choice is really whole wheat. The first ingredient listed should be "whole wheat" or "100 percent whole wheat."

Bhel Puri

2011-10-19T06:55:00.000-07:00

One of my favorite chaat is Bhel Puri. The best ones I've found are sold by street vendors at their stalls. It is a very famous push cart food in India. It is similar in style to America's food trucks. Bhel has been very famous in the Gujarati community for centuries. It is eaten as a snack, sometimes as an appetizer and sometimes as a main meal. In any form, Bhel is always appreciated by any guest and host, too. It is a medley with an array of flavors to tantalize the taste buds including sweet, sour, crunch and rich aromas.

Cooking Time: Varies
Assembly Time: 5 minutes
Cooking Level: Easy
Recipe Type: Vegan
For Jain Recipe: Omit potatoes & onion & add cubed apple and/or cucumber

Ingredients:

1/2	lb.	Mamara (rice krisipes) available at Indian store
		(Bhel mixture is readily available at Indian stores)
1/4	lb.	Thin Sev (crunchy noodles available in Indian store)
3	TBsp	Roasted Peanuts
2	Small	Potatoes, cubed
1	Small	Onion, cubed
		Green Sauces (also ready-made available)
		Date Sauce
		Garlic Sauce
	Few	Cilantro Leaves, chopped
		Lemon Wedges, optional
1	Small	Raw Mango, cubed

Directions:

Mix all the ingredients very well.
Garnish with thin sev, cilantro and onions.

Let me know what you think by leaving a comment! I love to hear from my readers!

Join my Newsletter here to be notified when a New Recipe has posted and receive a Healthy Cooking Tip right in your inbox!

This Week's Healthy Tip

Popular North Indian Chaats (Snacks) & Their Health Benefits

From fitho.com:

Aloo Chaat: Crisp brown deep fried potato pieces served with, chaat masala and a mixture of sweet and tangy chutney. Potatoes are healthy, but deep frying them makes them unhealthy. So, clearly this chaat is not something you can indulge in, when you’re trying to watch your weight. If you want to make it healthier, you can pan fry or bake the potatoes with less oil, but it still doesn’t make aloo chat healthy . So follow the golden rule ‘mind the portion size’ while eating aloo chaat.

Calories: Approximately 350 calories (based on serving size)

Bhel Puri: Made from puffed rice (murmura, muri) with mash boiled potatoes, sev (yes, they are fried) with, tomatoes, onions along with tangy tamarind sauce and spicy coriander sauce. Bhel Puri is a healthy option in chat and and a good snack if you’re watching your waistline.
Calories: Approximately 200-250 calories (based on serving size)

Pani Puri: Called by varied names across India- Puchka, Gol Gappa, Bataashaa, Gup Shup, is a round hollow fried crispy shell, and filled with water mixture of tamarind, chili, chaat masala, potato, onion and boiled chole (chickpeas).
Yes, the shell is fried, but the filling is mostly healthy, so this one is on our approved list of chats.
Calories: 150-180 calories for 4-5 medium sizes pieces.

Papri Chaat: A mixture of crispy fried dough wafers made from refined wheat flour, chick peas, boiled potatoes and yoghurt, tamarind chutney which is garnished with sev. This chaat is a borderline case. Its got the benefits of the boiled vegetables, and the benefits of yoghurt nutrition, but the base (papri) is fried and made from refined flour, which has a high glycemic index and is loaded with calories and fat.
Calories: Approximately 300 calories for a medium size serving.

A really healthy chat is yellow matar chat or a fruit chat. As you can see, with most chats, there is a part of it that’s unhealthy. Now, you know what is unhealthy, and what to avoid. So, next time you’re at a chat stall, you won’t be left wondering about the nutrition. If you like to indulge occasionally, its alright. Just make sure you eat healthy most of the time and you get your exercise in!

Fried Okra

2011-10-12T07:00:00.000-07:00

Okra is one of the most common vegetables cooked every day. The key factor of good okra subji is that the okra has to be fresh, tender and small in size. The necessary softness has been compared to Ladyfingers. There are numerous ways okra can be cooked easily. In my opinion, stir fried is the best way to cook it because it is easy, quick and loaded with key nutrients.

Cooking Difficulty Level: Very Easy

Preparation Time: 15 minutes

Cooking Time: 10-12 minutes

Recipe Type: Vegan
Serves: 4

Ingredients:

1	Lb.	Fresh Okra, washed & dried for 15 minutes
		& cut lengthwise
2	TBsp	Curry Powder (add more to your taste)
		Salt to taste
1	Medium	Red Onion, cut lengthwise
2	TBsp	Tomato Paste
1	Tsp	Garlic Paste
1	Tsp	Ginger Paste
1	Tsp	Green Chili Paste (optional)
2	TBsp	Olive Oil or Canola Oil

Directions:

In a skillet or wok on medium heat, add oil and cut onions.
Add green chili, ginger and garlic paste and fry them until soft.
Add okra and stir well.
Add curry powder and salt and any additional spices that you like. (You don't have to, but I did!)
Notice okra will change the color as it is cooked.
Add tomato paste and stir well.
Cook for another 3-4 Minutes.
Serve and enjoy with roti, rice and Dal's and it is easier to eat with ready made tortillas.

Tips:

To enjoy you can roast tortillas or ready made roti on an open flame on top of your stove top.
For an electric burner, a small grill is required.
It is a good idea to experiment with curry powder. All of them are not equal. I like the one which comes with all of the spices and mace. So I add little bit of curry powder and the spices which I trust more. But fresh spices are more easily available in the US and they are better in quality, also.

Good luck with this next adventure in cooking!

Let me know what you think by leaving a comment! I love to hear from my readers!
Like on Facebook & Tweet on Twitter!

Join my Newsletter here to be notified when a New Recipe has posted and receive a Healthy Cooking Tip right in your inbox!

This Week's Healthy Tip

The Health Benefits of Okra

From nutrition-and-you.com:

Very low in calories, provides just 30 cal per 100 g and contains no saturated fats or cholesterol; but is a rich source of dietary fiber, minerals, vitamins; recommended in cholesterol controlling and weight reduction programs.
The rich fiber and mucilaginous content in Okra pods helps smooth peristalsis of digested food particles and relieve constipation condition.
The pods contain healthy amounts of vitamin A, and flavonoid anti-oxidants such as beta carotenes, xanthin and lutein. It is one of the green vegetable with highest levels of these anti-oxidants. These compounds are known to have antioxidant properties and are essential for vision. Vitamin A is also required for maintaining healthy mucus membranes and skin. Consumption of natural vegetables and fruits rich in flavonoids helps to protect from lung and oral cavity cancers.
Fresh pods are good source of folates; provide about 22% of RDA per 100 g. Consumption of foods rich in folates, especially during pre-conception period helps decrease the incidence of neural tube defects in the offspring.
The pods are also an excellent source of anti-oxidant vitamin, vitamin-C; provides about 36% of daily recommended levels. Consumption of foods rich in vitamin-C helps body develop immunity against infectious agents, reduce episodes of cold and cough and protects body from harmful free radicals.
The veggies are rich in B-complex group of vitamins like niacin, vitamin B-6 (pyridoxine), thiamin and pantothenic acid. The pods also contain good amounts of vitamin K. Vitamin K is a co-factor for blood clotting enzymes and is required for strengthening of bones.
The pods are also good source of many important minerals such as iron, calcium, manganese and magnesium.

Almond Lassi

2011-10-05T06:57:00.000-07:00

Almond Lassi from ifood.tv

This is one of the favorite drinks of Punjab, Northern India. It is healthy and refreshing for the summer. The yogurt provides prebiotics to aid in digestion.

Cooking Difficulty Level: Easy
Preparation Time: 10 minutes
Serves: 2

Ingredients:

2	Cups	Fresh Plain Yogurt
2	Tsp	Kevra Water or Rose Water
2	Cups	Water
2	Tbsp	Sugar
2	Tbsp	Crushed Almonds
		Ice as desired

How to Prepare:

Mix all the ingredients very well using a hand mixer.
Add ice in a glass and pour to serve.
You can add strands of saffron if you like. Heat for about 5 seconds.

Nutrition Facts for Entire Recipe (2 Servings)

Let me know what you think by leaving a comment! I love to hear from my readers!

Join my Newsletter here to be notified when a New Recipe has posted and receive a Healthy Cooking Tip right in your inbox!

This Week's Healthy Tip

The Health Benefits of Yogurt

From a skdrsears.com:

1. Yogurt is easier to digest than milk. The live active cultures create lactase, the enzyme lactose-intolerant people lack, and another enzyme contained in some yogurts (beta-galactosidase) also helps improve lactose absorption in lactase-deficient persons. Bacterial enzymes created by the culturing process, partially digest the milk protein casein, making it easier to absorb and less allergenic.

2. Yogurt contributes to colon health. Yogurt contains lactobacteria, intestines-friendly bacterial cultures that foster a healthy colon, and even lower the risk of colon cancer. Lactobacteria, especially acidophilus, promotes the growth of healthy bacteria in the colon and reduces the conversion of bile into carcinogenic bile acids.

3. Yogurt improves the bioavailability of other nutrients. Culturing of yogurt increases the absorption of calcium and B-vitamins. The lactic acid in the yogurt aids in the digestion of the milk calcium, making it easier to absorb.

4. Yogurt can boost immunity. Researchers who studied 68 people who ate two cups of live-culture yogurt daily for three months found that these persons produced higher levels of immunity boosting interferon. The bacterial cultures in yogurt have also been shown to stimulate infection-fighting white cells in the bloodstream.

5. Yogurt aids healing after intestinal infections. Some viral and allergic gastrointestinal disorders injure the lining of the intestines, especially the cells that produce lactase. This results in temporary lactose malabsorption problems. It's good to eat yogurt while taking antibiotics. The yogurt will minimize the effects of the antibiotic on the friendly bacteria in the intestines.

6. Yogurt can decrease yeast infections. Research has shown that eating eight ounces of yogurt that contains live and active cultures daily reduces the amount of yeast colonies and decreases the incidence of yeast infections.

7. Yogurt is a rich source of calcium. An 8-ounce serving of most yogurts provides 450 mg. of calcium, one-half of a child's RDA and 30 to 40 percent of the adult RDA for calcium. Because the live-active cultures in yogurt increase the absorption of calcium, an 8-ounce serving of yogurt gets more calcium into the body than the same volume of milk can.

8. Yogurt is an excellent source of protein. Plain yogurt contains around ten to fourteen grams of protein per eight ounces, which amounts to twenty percent of the daily protein requirement for most persons. In fact, eight ounces of yogurt that contains live and active cultures, contains 20 percent more protein than the same volume of milk (10 grams versus 8 grams). Besides being a rich source of proteins, the culturing of the milk proteins during fermentation makes these proteins easier to digest. For this reason, the proteins in yogurt are often called "predigested."

9. Yogurt can lower cholesterol. There are a few studies that have shown that yogurt can reduce the blood cholesterol. This may be because the live cultures in yogurt can assimilate the cholesterol or because yogurt binds bile acids, (which has also been shown to lower cholesterol), or both.

10. Yogurt is a "grow food." Two nutritional properties of yogurt may help children with intestinal absorption problems grow: the easier digestibility of the proteins and the fact that the lactic acid in yogurt increases the absorption of minerals. And even most picky-eaters will eat yogurt in dips and smoothies and as a topping.

Oatmeal with Dates

2011-09-28T07:00:00.000-07:00

Oatmeal with Dates & Walnuts from bonapetit.com

Recently, I have been trying new food groups which is a good tradition and good for you. I am finding everywhere that what was once old is now new again. Not long ago, I read a book called "Thrive" by Brendan Brazier. In it, he describes "The Vegan Nutrition Guide for Optimal Performance in Sports and Life." To my surprise, a lot of these facts I learned as a child from my mom and dad. I now have a clear view of how smart, energetic and stress-free my ancestors were.

Here, I share with you my oatmeal recipe. It is simple, quick and fulfilling.

Ingredients:

		Chopped almonds
		Pitted Chopped Dates without Sugar
		Dried Cranberries
1/2	Cup	Apple, chopped
		Fresh Blueberries
		Walnuts, chopped
		Instant Plain Original Organic Oatmeal,
		no flavor & without sugar
1/2	Cup	Water or Milk

How to Prepare:

Empty contents from single serving packet into a bowl.
Add half a cup of milk of your choice.
Add any or all of the ingredients listed above with dates.
Microwave for one or one and half minutes.
Enjoy!

Let me know what you think by leaving a comment! I love to hear from my readers!

Join my Newsletter here to receive a weekly email with The Sneak Peak Recipe and Healthy Cooking Tip right in your inbox for free!

This Week's Healthy Tip

The Health Benefits of Oatmeal

From care2.com

1. Low calorie food; stops cravings.

A cup is only 130 calories! It also stays in your stomach longer, making you feel full longer. You will have less hunger and cravings.

2. Provides high levels of fiber, low levels of fat, and high levels of protein.

It’s on the short list for the highest protein levels of any grain.

3. Stabilizes blood sugar and reduces risk of diabetes (type 2)

The high fiber and complex carbohydrates slow down the conversion of this whole food to simple sugars. The high levels of magnesium nourish the body’s proper use of glucose and insulin secretion.

4. Removes your bad cholesterol (without affecting your good cholesterol).

Many studies have shown that the unique fiber in oatmeal called beta-glucan, has beneficial effects on cholesterol levels

5. Gluten-free safe.

I am gluten sensitive and have no problem with oatmeal. If you are gluten intolerant or have celiac disease there is some cause for concern. Oats lack many of the prolamines (proteins) found in wheat (gluten) but oats do contain avenin. Avenin is a prolamine that is considered toxic to the intestinal mucosa of avenin-sensitive individuals. Oats can also contain gluten from nearby wheat field contamination and processing facilities. Many studies have shown that many celiacs can consume wheat free oats with no problems.

6. Contains lignans which protect against heart disease and cancer.

Oatmeal, like many whole grains, contains plant lignans, which are converted by intestinal flora into mammalian lignans. One lignan, called enterolactone, is thought to protect against breast and other hormone-dependent cancers as well as heart disease.

7. Contains unique antioxidants beneficial for heart disease.

A study at Tufts University shows that the unique antioxidants in oatmeal called called avenanthramides, help prevent free radicals from damaging LDL cholesterol, thus reducing the risk of cardiovascular disease.

8. Protects against heart failure.

A Harvard study on 21,000 participants over 19 years showed that found that men who enjoyed a daily morning bowl of whole grain (but not refined) cereal had a 29 percent lower risk of heart failure.

Guess what grain is most easily found and prepared unrefined – oats.

9. Enhances immune response to disease. The unique fiber in oatmeal called beta-gluten also has been shown to helps neutrophils travel to the site of an infection more quickly and it also enhances their ability to eliminate the bacteria they find there

10. It tastes GOOD!

All oats whether in flakes or groats form have gone through a heat process which gives them their rich nutty flavor. This keeps them from spoiling. They have also been hulled. This process does not strip away all the bran and germ allowing them to retain a concentrated source of fiber and nutrients .

This means however, that oats are not raw and will not sprout.

TheVegFusion.com

Amla Achar - Sweet Pickle

Indian Cooking Class

This Week's Healthy Tip:

Benefits of Taking a CookingClass

Dal Baati

Shrikhand - Sweet Yogurt with Saffron

Kulfi - Indian Ice Cream

Health benefits of Sapodilla/Sapota

From: http://www.nutrition-and-you.com/sapodilla.html

The Facts About Cereals

Lower Blood Pressure

Control Your Weight

Lower Cholesterol

Masala Chai Tea

Spinach Rice

Video: "Preparing Dal Dhokli"

Spicy Mung Beans

Gulab Jamun

Dal Dhokli - Pea Soup with Whole Wheat Pasta

Natural Benefits and Curative Properties of Split Pigeon Pea

Gluten-Free Naan for Your Vegan Meal Plan

New Video: "Preparing Khaman Dhokla"

Almond Burfi

Tomato & Red Pepper Soup

Masur Pullav - Lentil Biryani

Masala Chickpeas- Chole

Split Pigeon Peas - Toor Dal

Okra Sabji

Vegetable Lasagna

This Week's Healthy Tip

Prostate

Prostate

Calcium

Calcium

Veggies

Veggies

Whole Grains

Whole Grains

Bhel Puri

This Week's Healthy Tip

Fried Okra

Almond Lassi

This Week's Healthy Tip

The Health Benefits of Yogurt

Oatmeal with Dates

This Week's Healthy Tip

The Health Benefits of Oatmeal From care2.com

Benefits of Taking a Cooking
Class

The Health Benefits of Oatmeal

From care2.com