Archives :June 2009

June 29Blueberry Almond Butter-oats Bars

June 27Plum Bakewell Tart...err..Pudding

June 23A year of Healthful blogging.Cherry-blueberry Crumble.Announcing the event,Health Nut Challenge

June 19Radish Greens and Brown rice Soup with Sesame Twists.Fruit2day,a new way to eat fruit

June 17Peruvian Causa,a layered potato and Vegetable Salad

June 15Whole Grain Garden Veggie Pizza

June 12Kale-Barley Soup

June 10Strawberry Rhubarb Ice Pops

June 8Organic, for a healthier you and greener earth.Food ,Inc.-the truth about food Industry

June 4Sarson Ka Saag Aur Makke Ki Roti(Mustard greens and Corn Flatbread)


June 2Mint Harissa Chicken

Blueberry Almond Butter-Oats Bar.Agave Nectar,the Low GI Sweetener

The best part of the summers are the surplus gorgeous berries,melons and stone fruits brimming in the local markets,all at affordable prices.After picking your favorite kind of berries ,how do you use up these delicate fruit with short shelf life before spoiling?I say,make preserves that can go great on a toast ,biscuits or for baking. Or enjoy them whole in a cooling yogurt smoothie ,blend it in the Nature's best drink,parfait,fruity pancakes or sprinkle over the morning bowl of cereal.


I've made bars before with whole oats,for this recipe I use ground oats and didn't use any wheat flour keeping them gluten-free bars.With crumbly texture, blueberry filling and soft almond butter topping these were totally enjoyable.You could even use mangoes or plums or which ever fruit is in season in your part of the world.

Agave Nectar,the Low GI Sweetener
I use Agave Nectar as a sweetener.Agave is extracted from the heart of the agave plant.It is a low glycemic sweetener,best suited for diabetics,as it is slowly absorbed in to the body preventing spikes in blood sugar.It is 25% sweeter than sugar,so you need less.The sweet mild taste is perfect for sweetening beverages,baking and as a multipurpose sweetener.Read more more other natural sweeteners with low GI in my post here.Agave is available in many natural food stores,I bought mine from Costco.

Recipe
Ingredients
For Blue Berry Filling
3 cups Fresh blueberries
1/4 cup water
1 tablespoon cornstarch mixed with 1 tablespoon water.

For Bottom Oatmeal layer
2 cups Whole rolled oats
1/4 cup Flax seed meal
1/2 teaspoon baking soda
1/4 teaspoon salt
2 tablespoon Olive oil or vegetable oil
1 Organic egg (Vegans could replace with 1/2 cup applesauce or tofu)
1/4 cup Agave or 1/2 cup sugar
1/2 cup reduced fat milk or soy milk

For Top Almond Butter Layer
1/2 cup Almond butter
1/2 cup whole rolled oats
2 teaspoon Agave or 1 tablespoon sugar

*If you can't use almond butter,use 1/2 cup roasted ground almonds,blend with 3-4 tablespoon of water to smooth paste .


Method
Prepare the filling by Cooking the berries and water,until bubbly and soft,then mix in the cornstarch dissolved in water,stir constantly until thickened.Let cool.

Grind the oats used in both the layers to a coarse mixture in a food processor or blender.Grind together then measure and use separately.Approximately 3/4th for the bottom layer and rest for the top layer.

Preheat oven to 350F. Grease a 8X8 inch baking dish with oil or line with parchment paper.

Mix the bottom layer in medium bowl,whip egg or tofu with agave or sugar,then stir in rest of the ingredients.Spread evenly on the bottom of the baking dish,next spread the blueberry filling.
In the same bowl mix the ground oats ,almond butter and sugar.Spread over the blueberry filling using a spatula or with fingers.
Bake in the middle rack of the oven,for about 25-30 minutes until the top is nice and brown.Cool completely and cut in to squares.Enjoy these nutritious bars with morning or evening cuppa tea or coffee .

These bars are my entry for Heart of the Matter : Best of June's produce

Plum Bakewell Tart......er.....Pudding

The June Daring Bakers' challenge was hosted by Jasmine of Confessions of a Cardamom Addict and Annemarie of Ambrosia and Nectar. They chose a Traditional (UK) Bakewell Tart... er... pudding that was inspired by a rich baking history dating back to the 1800's in England.

This sensational pudding like tart is local confection of a charming small town in Derbyshire(England),can easily be put together with a fruity filling over shortcrust pastry shell and topped with sponge-like filling with ground almonds(Frangipane).Baked to perfection this is an absolutely succulent fruit and nut tart...er...pudding.
I used my home made plum Jam for the fruit filling and honestly I prefer mildly sweet desserts,hence had to reduce the sugar from the suggested recipe.This dessert is mildly sweet ,as the home made Jam is was also low sugar, add a little more sugar if desired.Adding cocoa to the pastry crust isn't very traditional,but I decided to slip in some ,for a touch of chocolate to the tart.Also for those on No eggs diet, these can be baked without eggs,check the recipe for the substitutions.


Recipe
Makes one 23cm (9” tart)
Prep time: less than 10 minutes (plus time for the individual elements)
Resting time: 15 minutes
Baking time: 30 minutes
Equipment needed: 23cm (9”) tart pan or pie tin (preferably with ridged edges), rolling pin

You'll Need
One quantity shortcrust pastry (recipe follows)
250ml (1cup (8 US fl. oz)) jam (I used home made Plum Jam)
One quantity frangipane (recipe follows)
One handful blanched, flaked almonds

Assembling the tart
Place the chilled dough disc on a lightly floured surface. If it's overly cold, you will need to let it become acclimatised for about 15 minutes before you roll it out. Flour the rolling pin and roll the pastry to 5mm (1/4”) thickness, by rolling in one direction only (start from the center and roll away from you), and turning the disc a quarter turn after each roll. When the pastry is to the desired size and thickness, transfer it to the tart pan, press in and trim the excess dough. Patch any holes, fissures or tears with trimmed bits. Chill in the freezer for 15 minutes.

Preheat oven to 200C/400F.

Remove shell from freezer, spread as even a layer as you can of jam onto the pastry base. Top with frangipane, spreading to cover the entire surface of the tart. Smooth the top and pop into the oven for 30 minutes. Five minutes before the tart is done, the top will be poofy and brownish. Remove from oven and strew flaked almonds on top and return to the heat for the last five minutes of baking.

The finished tart will have a golden crust and the frangipane will be tanned, poofy and a bit spongy-looking. Remove from the oven and cool on the counter. Serve warm or cold with sliced fresh fruit

When you slice into the tart, the almond paste will be firm, but slightly squidgy and the crust should be crisp but not tough.



Prep time: 15-20 minutes
Resting time: 30 minutes (minimum)
For Cocoa Short Crust Pastry Dough
Ingredients
1 cup all purpose flour
1/2 cup Whole wheat flour
1/4 cup unsweetened cocoa powder
1 tablespoon sugar
2 organic egg yolks(exclude the eggs for eggless crust substitute with a tablespoon extra oil or butter)
2 tablespoon cold butter
3-4 tablespoons cold water
1/2 teaspoon almond extract or use 1 tablespoon of Orange blossom water

Method
Sift together flour, sugar and salt. Grate butter into the flour mixture, using the large hole-side of a box grater. Using your finger tips only, and working very quickly, rub the fat into the flour until the mixture resembles bread crumbs. Set aside.

Lightly beat the egg yolks with the almond extract (if using) and quickly mix into the flour mixture. Keep mixing while dribbling in the water, only adding enough to form a cohesive and slightly sticky dough.

Form the dough into a disc, wrap in cling and refrigerate for at least 30 minutes


For Frangipane

Prep time: 10-15 minutes

Ingredients
3 Organic eggs (or use 2 tablespoon of cornstarch for egg less frangipane + 1 cup of Tofu)
1/2 teaspoon almond extract or 1 tablespoon orange blossom water or rose water
3/4 cup(125g) ground almonds
1 tablespoon Sugar(add a tablespoon more for little more sweetness)
1 tablespoon softened butter
2 tablespoon(30g) all purpose flour

Cream butter and sugar together for about a minute or until the mixture is primrose in color and very fluffy. Scrape down the side of the bowl and add the eggs, one at a time, beating well after each addition. The batter may appear to curdle. In the words of Douglas Adams: Don’t panic. Really. It’ll be fine. After all three are in, pour in the almond extract and mix for about another 30 seconds and scrape down the sides again. With the beaters on, spoon in the ground nuts and the flour. Mix well. The mixture will be soft, keep its slightly curdled look (mostly from the almonds) and retain its pallid yellow color.

Peak in to many more delectable variations of this Tart..er..pudding at the Daring Bakers Blogroll

A Year of Healthful Blogging.Cherry-Blueberry Crumble.Announcing the event ,Health Nut Challenge

Oozing with healthful recipes Health Nut completes a year this month.My mission here was to get the message of out about nature's best foods that heal,encourage more variety in diet ,look for alternatives for food intolerance or restricted diets.So far so good,I see this a beginning to my life long commitment to a take care of a gifted good health.I must thank all my visitors for the encouragement and the thoughtful awards that keeps me going.

The Cherry Blueberry Crumble seemed to be a perfect dessert to celebrate the first blogiversary of Health Nut.
Adapted from a an inspiring Baker,Deeba@PassionateAboutBaking,this simple dessert is the best way to enjoy the berrilicious season.
Recipe :Cherry Blueberry Crumble
for 6 medium ramekins or an 8X8 inches baking dish
Ingredients
3 cups(about 1 pound) blueberries
2 cups(about 3/4 pound) cherries,pitted and halved
2 tablespoon all purpose flour
1 tablespoon brown sugar or 2 teaspoon agave nectar
For Topping
1 tablespoon brown sugar or 2 teaspoon Agave nectar
1/3 cup whole wheat flour
1/3 cup whole rolled oats
2 tablespoon butter, cold ,cut in cubes

Method
Preheat oven to 375F.
Combine the flour,sugar and fruits in a large mixing bowl.Transfer them in to the baking dish or individual ramekins.
Prepare the topping by combining the flour,sugar and oats.Cut the butter in to the mixture using a fork.Now Sprinkle this mixture over the fruit mixture ,about a tablespoon on each of the ramekins,press gently.
Bake for 25-30 minutes until the crust is lightly brown and the fruit is tender and juices are bubbly and oozy .Serve warm with a dollop of low-fat ice cream .

Health Nut Challenge

I would love to go a step further with my purpose here ,by a food event that encourages healthy eating and cooking with variety of foods.Health Nut Challenge calls all the cooking enthusiasts to participate in this exciting event and share their creative recipes.To begin with,the first challenge is to cook a "Well Balanced 3 course meal".

What's a Well-Balanced Meal?
A healthy meal prepared with wide variety of different foods from five main food groups.A Well-balanced diet helps in optimal growth,development and maintenance of our bodies.
The five main food groups include :
Carbohydrates or grain group -Includes food from wheat, rice, oats, cornmeal, barley or another cereal grain.Choose whole grains over the refined grains.
Proteins or Meat&Beans Group -All foods made from meat, poultry, fish, dry beans or peas, eggs, nuts, and seeds are considered part of this group. Trim excess fat from meats and choose healthier cooking methods like baking or grilling over deep frying.
Dairy Group - Milk ,yogurt and cheese should be fat-free or low-fat.Look for alternative sources of calcium if lactose-intolerant.
Fruit and vegetables Group - We need at least 5 serving of these every day.Eat more variety.
Fats and Oils Group -Vegetable oils contain essential fatty acids unlike the saturated fats like butter or shortening or margarine. See the chart of limitations of fats with age and sex.
Read here more information on Food pyramid and steps of healthy eating.

Rules and Guidelines
Vegan,Vegetarian or Non-Vegetarian all entries are acceptable in the Challenge as long as the meal adheres to the rules and guidelines below :

1.Prepare a totally satisfying well-balanced three course meal,keep it simple and combine your favorite foods which your family would love to eat.
First Course Appetizer or Soup or Salad:Use good amount of fresh vegetables.Can also include lentils\legumes or Tofu or low fat\lean meat* or seafood
See some of the soups and salads posted on Health Nut.

Second course Main Entree: Whole Grains are added bonus with Lentils\Legumes or Tofu or low-fat\Lean meat* or Seafood.Don't forget to add spices and herbs.
some of my recipes to get the idea :
Black Eyed Peas Sprouts Pasta,Soba Noodles tofu Vegetable Stir fry,Carribean Kabobs with Beans and rice,Green Mung Khichdi with Sesame Chutney,Harissa Chicken with Freekah\Couscous\Bulgur wheat & Greens,whole Grain Parathas with Dal Makhani,Hachapuri with Olives Mung Stew.

Third Course Simple Dessert or Pudding or Smoothie :The fruitier the better,use as many fruits and nuts as you can.And keep the sugar in moderation and saturated fat butter\Shortening\Ghee to the minimum.
Honey glazed Plums\Peaches,Dark Chocolate Strawberries,Beet Cheese Treats,Almond Stuffed Dates,Easy Carrot Pudding,Saffron Orange Basundi,Avocado Mango Cream,Flax Berry Smoothie.

*Low-fat\Lean meat or poultry ,includes Lean beef,low-fat chicken ,goat,lamb or turkey.

2.Any number of entries are welcome .Use the logo and link back to this post .Mail me your entry with following details by September 20 2009 to email address YasmeenHealthnut[at]
gmail[dot]com :
**Your Name and blog\Website(if you have one)
**Recipe link(Non-bloggers include the complete recipe)
**A Picture of all the 3 courses together or 3 Separate pictures of each course.
** Old entries are allowed as long as reposted.
**Your Location

Not to worry about perfect presentation of food,focus on the nutrition.
Here is an example of a well-balanced 3 course meal.

Appetizer : Vegetable Cutlets Similar to the Fish vegetable cutlets,made with just vegetables(potatoes,peas,carrots and broccoli),hint of spices and herbs.
Main course: Edamame Almond Mint Brown rice Pilaf\Pulov similar to the Vegetable Pulov,in this entree I used brown rice ,Edamame(soybeans) ,mint and nuts.
Dessert : Tofu Berry pudding ,a blend of summer's best berries and silken tofu,a recipe inspired by Sunshinemom@Tongueticklers


3.In celebration of the first anniversary of the blog,I'm giving away a $25 gift certificate to one lucky entry.


Get thinking and Cooking Healthy! I'm excited to see what the creative foodies can dish up for this Challenge.



Current Health Nut Challenge - 7

• 
  HNC 7 :Tropical Temptations


• 
  Previous Challenges :


• 
  * Well-Balanced 3 Course Meals


• 
  * Guilt-free Snacks


• 
  * Healing Foods


• 
  *Bitter Better Foods


• 
  *Cruciferous Celebration
  


• 
  *Healthy Ice Cream Carnival
  

Radish Greens Brown rice Soup With Sesame Twists. And Introducing Fruit2day ,a new way to eat fruit.

Remember this post in which I talked about ,how the switch from white to brown rice can be a little challenging for the taste buds after getting used to the fluffiness of the white rice.Thanks to my sis-in-law who suggested me to cook both white and brown rice together,to get the best of both ,fluffy and nutty at same time plus the benefit of a whole grain.Now I can eat brown rice more often than ever before.The cooking time is slightly longer than white rice,and soaking the rice for 15-20 minutes before cooking can lessen the cooking time.
Or a soup like this combined with greens and vegetables is great for including brown rice in your diet.The sesame twists makes a nice crunchy accompaniment to the soup.


Radish greens is again one of those completely edible greens which should never ever be thrown away.The nutritious soup with radish greens is off to this week's Blogger Secret Ingredient(BSI) Assignment :Greens.

Recipe :Radish Greens Brown rice Soup
Serves 2-3
Ingredients
1 bunch(about 3 cups) Radish greens ,washed and chopped
4-5 small red radishes or 1 medium white radish,chopped
2 medium green chillies
3/4 cup brown rice,uncooked
pinch of turmeric
1 big clove garlic,chopped
1/4 teaspoon each of coriander and cumin powder.
1 tablespoon Extra virgin olive oil
1 tablespoon lemon juice,freshly squeezed
3/4 teaspoon salt

Method
Wash and soak brown rice for 30 minutes.Drain.
Bring 2 cups of water to a boil ,add salt and soaked brown rice.Cook until soft.

Meanwhile heat oil on medium heat,saute garlic until lightly brown and aromatic.Add the radish,radish greens,green chillies and rest of the spices.Cover and cook until radish is soft and cooked through.Mix in the cooked brown rice,blend the mixture to a smooth sauce with a cup of water.Simmer the soup for another minute or two.Serve warm with sesame twists.


Recipe: Sesame Twists
Ingredients
1 cup whole wheat flour
1/2 cup all-purpose flour
1 Organic egg,divide(reserve 1 teaspoon for brushing over the dough)
2 tablespoon extra virgin olive oil
[or use 1 tablespoon butter at room temperature + 1 tablespoon of oil]
2 tablespoon milk
1 tablespoon sesame seeds

Method
Preheat Oven to 350F.
Sift flours,salt in a bowl.Add the oil ,egg and milk to make a firm dough.Knead briefly on a lightly floured work surface until smooth.
Sprinkle paprika over floured surface;roll out the dough on it to form a square slightly larger than 20cms.Trim edges neatly.
Brush dough with reserved egg mixture;Sprinkle the sesame seeds over the top.Cut the dough in half,then cut into 10-cm sticks about 1 cm wide.
Twist sticks;place on baking sheets.Lightly press the ends of the sticks down so that they do not untwist during baking.
Bake for 15 minutes or until lightly browned and crisp.Cool briefly on baking sheets,then serve warm.Or,cool completely and store in air tight containers for up to 5 days.

While this soup fulfills 2 of 5 daily recommended servings of fruit&Vegetables,a nourishing fruit drink like Fruit2day provides a whopping 2 serving of fruit in each bottle(6.75 ounce)!
Fruit2Day ,a new way to eat fruit.

Mine is a fruit loving family,we love fruit any time of the day after any meal.I'm picky about fruit drinks,anything artificial or sweetened with corn syrup or fructose is not for me.Fruit2day promises a whole new way to eat or should I say "drink" the fruit.Made with real fruit bits,rich puree and splash of natural juice,the drink has made it into my family's diet.
The little chunks of fruit give you the feel of eating a fruit while drinking it too.Mr.Healthnut thought it was rich like a smoothie ,totally suitable after his workouts and my little fruit monsters slurped it to the last drop .

Find these sleek bottles in your grocery stores or natural food stores.Available in 4 delicious blend of fruits.With no sugar added the drink is packed with Vitamin C(antioxidant).Each bottle of Fruit2day packs has two servings of fruit and only 110 - 120 calories, depending on the flavor.Its as portable as a fruit snack can be ,carry it at work ,school or long drives,also makes a perfect thirst quencher after summer's adventures.

Peruvian Causa ,a layered Potato and Vegetable Salad

Potato salad never looked so gorgeous before,I was overwhelmed to see this kaleidoscopic salad at Veggie belly.Causa is a Peruvian layered salad served as an appetizer,made using a variety of potatoes and other vegetables.
I stacked mine with pretty much what I had in hand.The tomato layer is the spiciest and rest of the layers are mildly flavored.And unbelievably I didn't buy any special mold , but reused the tall Pringle can,halved it for an open end on both sides,the smooth interior worked out very well for a mold.
Thanks to Veggie Belly I learned to stack a potato salad with a wholesome makeover :>

Makes 4 stacks about 8inches tall & 4inches wide

Spicy tomato Layer
Ingredients
4 plum red tomatoes,chopped
1/2 teaspoon chili powder
pinch of turmeric
2 clove garlic,chopped
1 tablespoon chick pea flour(besan)
1 teaspoon coriander powder(Dhania)
1/2 teaspoon salt
1 teaspoon extra virgin olive oil

Method
Heat the oil on medium heat,add the garlic ,after few seconds add the chopped tomatoes and spices.cover and cook until tomatoes are tender,about 10 minutes.Season with salt,then stir in the flour,keep stirring until completely mixed and cook for another 6-7 minutes until mixture is thicken.Allow to cool.

Vegetable Layer 1 White potatoes
boil or bake 1 big or 2 medium potatoes, until cooked through.Peel and mash,season with salt and pepper.keep aside.
Vegetable Layer 1 -Purple Cabbage
Finely chop or coarsely grind in a food processor 2 cups of cabbage .

Vegetable Layer 2- Edamame
coarsely grind 2 cups cooked edamame ,mix with teaspoon of lime juice.

Vegetable Layer 3 -Sweet Potatoes
Boil or Bake 1 big or 2 medium sweet potatoes ,peel ,mash, season with salt and mix with some spices like coriander powder if desired.

To Assemble the layers
Place the mold on a serving plate.Assemble them in any order but make the top and bottom layer as a layer of potato or a firm layer.Take the about a 2 tablespoon of sweet potato and spread on the bottom.Over this spread 2 tablespoon of edamame,gently press down each layer.Next spread 2 tablespoon of cabbage ,then 2 tablespoon of white potato and finally the spicy tomato layer.
To unmold,slowly lift the mold ,don't panic if the stack doesn't unmold smoothly,as it happened with mine,lightly push it down on to the plate.Serve with some sprouts or Veggie belly's creamy avocado dressing.I figured this salad also made a good dip with baked chips.

This Unusually healthy Potato salad is now a part of Weekend Herb Blogging #188,host this week is Graziana at Erbe in Cucina(Cooking with Herbs)


And the stack is in for Click- Stack Photography event at Jugalbandi.

Whole Grain Garden Veggie Pizza

How do you like your pizza? With 4 cheese topping, or vegetables & cheese ,or veggie ,meat & cheese combo?. I like mine with generous topping of vegetables with cheese to a minimum,by generous I don't mean loads that will the soak the pizza wet.I mean more variety and preferably garden fresh vegetables.
Whether Chicago style deep-dish crust or New york style thin crust,adding whole grains to the crust is eating smart.If not completely whole grain ,half whole grain and half all-purpose flour is better than an zero fiber crust.
And flavor as per your taste buds,while some of us like it mild with no spices then there are others who like it all spiced up like this Chicken Tikka pizza,which reminded of the pizzeria in my hometown that we always loved to eat out during the good-old college years.Fast forward 8 years I can bake my own pizza ,I first tasted this specialty pizza at Giuseppe's,that intimated me to top with variety of fresh veggies.Customized with my favorite ingredients I present this fresh-from-the-oven pizza,for a fun family pizza night.

Bon Appetit!

Recipe
Ingredients
For Dough
2 1/2 cups Whole Wheat Flour
1 tablespoon Flax seed meal/ground flax seed
1 active dry yeast pack,about 1 1/2 teaspoon
1/4 tsp sugar
1 tablespoon Extra Virgin Olive oil
1 cup warm water
3/4 teaspoon Salt
For the Topping
1 tablespoon Extra virgin olive oil
1 cup spinach
1 cup of vegetables ,I used combination of Chopped broccoli and sliced Mushrooms
1 Ripe medium tomato,sliced
1 small Onion,sliced
1 cup Italian Pizza Sauce
1 teaspoon chili flakes
Handful of fresh basil leaves,torn in pieces
1/2 cup partly skimmed mozzarella cheese,shredded


Method
Prepare the dough
Dissolve the yeast in warm water, stir in the sugar and allow the yeast to get frothy, about 10 minutes.In a large bowl combine the flour,salt and flax seed meal. Add the yeast mixture and olive oil and knead until well combined.Apply some more oil on the sides of the bowl cover and allow to rise until double it size about 1-2 hours.
Prepare topping
Wilt the spinach by cooking about 1-2 minutes in boiling water.drain and squeeze out excess water from the spinach.Keep aside for topping.
Mix rest of the vegetables & basil except the tomatoes in a bowl with a tablespoon of olive oil and chilli flakes.Keep aside
Bake
Preheat oven to 450F.
Turn out the dough on to a lightly floured surface,knead lightly.Roll and press out to a round pizza about 10-12 inches,place on the baking tray or pizza stone.
Spread the sauce over pizza base to withing 1cm of the edge.Sprinkle the vegetable mixture,wilted spinach,cheese and tomato slices all over.
Place in the middle rack of the oven and bake for 20-25 minutes until crust has risen and is golden and the cheese has melted.Cut in wedges and serve warm.



This is my entry for BBD #21 -Pizza Party,celebrating 2 year anniversary.

Kale-Barley Soup

I'm on leafy green spree these days,cooking with different greens, besides the green I consider usual ,the spinach.After cooking with bitter mustard greens ,kale's taste was mild ,almost like spinach only richer in fiber.Nutrition-Wise Kale is little more rich in Calcium,iron and Vitamins.Its impressive list of health benefits is reason enough to eat them very often.Equally applaud able are benefits of barley.The digestive goodness of barley is also mentioned in Prophetic Medicine.
With warming spices ,Kale-Barley soup makes a nourishing meal in itself that's ready in under 30 minutes.

Ingredients
1 cup Barley,hulled
2 cups kale,rinsed and chopped
3 cups vegetable stock or water
1 tablespoon Extra virgin Olive oil
1 medium Onion,peeled and chopped
1 medium ripe tomato,chopped
2 cloves garlic,peeled and chopped
1 teaspoon cumin(zeera powder)
1/2 teaspoon chili powder or freshly ground black pepper
Pinch of turmeric
1/2 teaspoon salt

Method
Saute onions in a skillet until translucent,add the garlic after a minute,add the spices;saute another minute until aromatic.Now add tomatoes,cook until soft about 5-6 minutes then mix in the stock.Bring to a boil,add the barley ,salt and Kale;cover and cook 15-20 minutes until barley is soft and cooked through.Serve warm.

This leafy green soup is off to Lisa's No croutons required food event,hosted this month
Jacqueline@TinnedTomatoes

Update:

Kale Barley is the chosen winning recipe of June 2009 No Croutons required.Thanks to ,all those who picked my recipe,Jacqueline and Lisa for the event :D

Strawberry-Rhubarb Ice Pops(Popsicle)

Summer's here and so is the craving for frozen delights.The all-natural fruit Ice Pop with no artificial colors is the best thirst-quenching treat for sizzling summers.The Ice pop molds are easy to spot in stores at this time of the year.Not to worry,if Rhubarb doesn't suit your taste,make the Popsicle exclusively or with a combination of your favorite kind of berries.

(For 4 molds )

Ingredients
8-10 medium strawberries, hulled and chopped
1 cup rhubarb,chopped
1 tablespoon white sugar
2 tablespoons water

Method
Simmer the berries with rhubarb and water until very soft about 8-10 minutes.Puree in a blender or processor.Cool a little.Pour in the molds.Freeze for 6-8 hours.
To get the Popsicle out,dip or run under warm water,and slowly pull them out.


Strawberry-Greek Yogurt Popsicle.
Use 2 tablespoon of Greek yogurt(like Oikos) or just strain the yogurt in a muslin cloth for an hour.Prepare the puree as in the previous recipe,cool completely in fridge for 2-3 hours.Then mix the yogurt thoroughly in the chilled puree and pour in the molds and freeze.

These frozen delights are my entry Home Made #5 Ice cream and Strawberry Feast.

Be informed!
Beware of those vibrant artificial food colors often used in Ice pops,very pleasing for the eyes but nothing like it when its gets in your body.Sensitive kids prone to allergies and those with behavioral problems should totally avoid foods with synthetic colors.
Important Read**Why avoid the Artificial food Dye?
Hyper kids?,cut out preservatives

Organic,for a healthier you and a greener earth.Food,Inc-the truth about Food Industry.

Organic refers to the way agricultural products- food and fiber- are grown and processed. It is an ecological system that at its core relies on a healthy rich soil to produce strong plants that resist pests and diseases. Organic farming prohibits the use of toxic and persistent chemicals in favor of more “earth-friendly” practices that work in harmony with nature. In the case of livestock, antibiotics are prohibited, opting instead for preventative measures for keeping animals healthy and productive. Organic production also prohibits the use of genetically modified organisms (GMO’s).
- StonyField Farms


There are many good reasons to eat Organic whenever possible.The availability and higher costs are the common excuses for not buying them more often,but think about it as a good investment that's not just supporting your own good health but also a greener earth.And remember only when we buy organic more often,the demands for Organic food rises ,leading more grocers to stock up on Organic food ultimately promoting Organic farming.

Stonyfield farms,world’s leading organic yogurt-maker,offers a variety of Organic Yogurt both dairy and Soy.There Organic guide should answer some common queries about Organic food.And coupons will definitely save a few bucks.Here are some easy foods I whipped up with the Organic Yogurt.

Blueberry Flax Smoothie
A nutritious blend of fresh blueberries ,StonyField Organic Fat free Yogurt and Flaxseed meal.find the complete recipe here.


Fruit Yogurt Parfait
Juicy layers of fruits with nuts and Stonyfield Organic Strawberry Soy Yogurt


Tzatziki
Thick and delicious dip made with Organic fat free Greek Yogurt(Oikos),fresh mint and cool cucumbers.whip 1 tablespoon of chopped mint in 1 cup of yogurt and mix in the 1/2 cup of grated cucumbers.Season with salt.Serve cold with any kind of baked whole grain chips.


The Organic Yogurt can be also be using in baking ,like the Cinnamon Cocoa bread.

Food,Inc.
A must watch documentary revealing the truth about the Food Industry, releasing this week.Watch the trailer.
.

Also listen to the director of the documentary Robert Kenner as seen in Now on PBS.

Sarson Ka Saag aur Makke Ki Roti

Mustard Greens and Corn Flatbread
Makke ki roti with sarson Ka saag needs no introduction to a North Indian,as for me,a kudi growing up in the rice bowl of India(south),makke ki roti was a delicacy I only heard but never had my hands in to.Just as Sambhar and rice are the Southern favorite ,the Roti and saag(greens)are the Northern staple food.There is subtle similarity between corn tortillas and Makke ki roti, as my fellow foodies would say after reading the recipe.

Mustard greens are mostly confined to North just as the corn.The fascinating mustard fields in the north with hues of yellow and green are quite an exhilarating sight,I remember ever so clearly from the song tujhe dekha to yeh jaana sanam....Back then I had no clue the hero-heroine are actually running around the nutrient rich mustard fields.
Like the SRK-Kajol jodi the bitter Mustard greens(Sarson) and makke ki roti makes a lovable evergreen duo. Curious me even tried adding these greens in salad ,bad idea... these are too bitter when raw,but when cooked with milder tasting spinach and spices the taste is heavenly.An authentic saag is made with ghee(clarified butter) and no oil,I would do the same If I burned calories like the hardworking folks working in the farm fields.Since I'm regularly irregular in working out,I used oil and little bit of butter for topping.So adjust the fat as per your activity schedule.


Sarson Ka Saag(Mustard Greens)
Ingredients
3 cups(about 1/2 pound) fresh Mustard greens(sarson),roughly chopped
1 cup Fresh Spinach(palak)
1 medium onion(pyaz),chopped
1 tablespoon Corn\maize flour(same as used in roti)
3 green chillies(Hari Mirch),chopped
1 teaspoon garam masala(ground cumin,cloves,cardamom and cinnamon)
1 teaspoon Coriander(dhania) powder
1/2 teaspoon salt
1 tablespoon Extra virgin olive oil
1 teaspoon ghee or butter

Method
Bring a pot of water to a boil,add the spinach and mustard greens,DO NOT COVER for nice green color,let wilt for 3-4 minutes.Drain all water.Puree in a blender not very smooth ,a little coarse is fine.

While the greens cook,heat Oil in a non-stick pan(preferably) on medium heat,saute onions until lightly brown.Add the green chillies allow to sizzle for few seconds
then add all the dry spices then after a minute stir in the flour,let roast for a 2-3minutes on low heat.When nice and aromatic,mix in the greens puree,season with salt ,stir often and allow to simmer for another 5-6 minutes on medium heat.Tastes best with makki ki roti,serve warm with little butter on top and some fresh crisp Onions.And thandi Mango Lassi would make this Punjabi meal complete.




Makke Ki roti(Corn Flat Bread)
Ingredients
2 cups Maize\Corn Flour
1/2 teaspoon salt
1 1/2 cup warm water

1 tablespoon of oil to spread over the roti.

Method
Combine all the ingredients to form a smooth dough.Cover and allow to rest for an hour.
The following is a modern method I guess,usually the dough is flatten by patting it using fingers.
Heat an iron pan or tava,take about lime size ball each time and press between sheets of
plastic using a heavy flat pan or plate.Peel out and roast on hot tava about a minute each side,should puff up nicely.spread a drop or two of oil all over the roti.Serve warm for best taste with saag.


Mango Lassi
Blend equal ratio of yogurt(dahi) with milk and mango until smooth.Chill and serve after the spicy meal.



The sarson ka saag is my entry for SWC Cooking with greens Hosted by Sowmya of Creative Saga

Mint Harissa Chicken

The fiery Harissa is got to be the spicy lovers favorite hot sauce.The Splendid North African chile sauce is a perfect spicy replacement for ketchup,goes well in bean soups ,salads and as spread on sandwiches.Marinating tofu ,seafood ,chicken or meat in harissa gives an amazing spicy flavor.
The following recipe is from Hasan M'souli's Modern Morrocan,adding roasted bell peppers and mint certainly eases some of the heat from the hot peppers,although you could use any other kind of green like cilantro or Parsley.And the surprisingly common ingredients makes it possible to adjust the spice ,use a hot or mild Chile,as per your heat index.

Mint Harissa
Ingredients
6 dried red chili peppers
1 Red bell pepper
2 cloves garlic, minced
1/2 teaspoon salt
1 tablespoon Olive oil
1 teaspoon ground coriander
1/2 teaspoon cumin
1/4 cup fresh mint ,Chopped

Method
Char the pepper on high heat in a broiler or grill or stove top.Turn occasionally with tongs, until skins are blackened, 15 to 20 minutes. Allow to cool then peel and remove the peel and seeds.


Blend all the ingredients together in a processor along with the roasted peppers until well combined and smooth. Use the sauce in salads or marinate tofu,meat or spread on sandwiches. Can be refrigerated up to a month in an air tight container.

(Thanks to Pooja)The Harissa is my entry for AFAM, hosting Bell Peppers is Priya's Easy N Tasty treats.

Mint Harissa Chicken With Freekah
The bland chicken gets a whole new make over with the enticing hot sauce.Served with any kind of whole grains and greens,the meal is good balance of flavor and nutrition.And of course vegetarians could make replace chicken with Firm tofu.

Ingredients
2 tablespoon Mint Harissa
1 chicken breast(about 1 pound),cut in cubes
1 teaspoon Extra virgin Olive oil

Method
Marinate the chicken in Harissa for about 30 minutes.Baked at 375F for 25minutes.Serve with Whole grains like Freekah,Quinoa,Couscous or Broken wheat.

Freekah'
Ingredients
2 cups Freekah(green wheat)[or use whole grain couscous or bulgur wheat,change the cooking time accordingly]
1 medium onion, chopped
1 ripe plum tomato, finely chopped
1 tablespoon extra-virgin olive oil
4 cups chicken or vegetable broth
1/4 teaspoon cumin seeds
1/2 teaspoon Salt
1/4 teaspoon Chilly powder
1/2 teaspoon turmeric
1 1/2 teaspoons cumin and coriander powder
2 cups fresh greens for garnish(romaine lettuce or arugula)


Method
Heat a big skillet over medium flame. Add extra-virgin olive oil, cumin seeds and onion . Saute for few seconds before adding turmeric, chilly powder and other dry spices. season with salt.Add the broth to the skillet and stir and add the freekah. Cover and cook for 30 minutes until freekah is soft. Serve with Baked Mint Harissa Chicken and garnish with fresh greens.


This chicken dish is my entry for Vicki's Potluck-chicken Event.