Whole grain Apple Appams and a query

A South Indian delicacy, Appams are these crisp round dumplings ,traditionally prepared with fermented rice flour batter.The sweet variation of these are usually made with combination of wheat and rice flour or simply rice flour.Enriching the appams with fiber rich fruits like apples or bananas makes the appams all the more nutritionally appealing.And I recommend brown rice instead of plain white rice,for all its benefits.



The appams can either be deep fried in oodles of oil or cooked in this special appam pan with just enough oil.This extraordinary pan is sold in most well-stocked Asian Stores and also be bought online. I bought mine during our last visit back home,a keeper for those of us who refrain from deep frying.If you are not lucky enough to find the pan,the recipe can still be used to make good old pancakes.

Recipe : Apple Appams adapted from Sia's Monsoon Spice
makes about a dozen appams

Ingredients
2 medium organic apples*,finely grated.
1 cup whole wheat flour (fine ground)
1/2 cup brown rice or Ragi flour
1/8 teaspoon of ground cardamoms
1/4 cup Jaggery or pure cane sugar
2 tablespoon unsweetened grated coconut
1/8 teaspoon salt
1/4 cup water or skimmed milk or lite coconut milk

1 tablespoon canola oil for greasing the pan

*Can also use very ripe bananas instead of apples.Or combination of both apples and bananas

Method
In a large mixing bowl mix the flours,ground cardamom and salt.Add the sweetener(sugar or jaggery),coconut,apples in to the flour mixture,pour milk and make a thick batter if using the special appam pan.If you do not have the special appam pan,use the same batter to make pancakes,just add little more water to thin the batter and also mix in 1/2 teaspoon of baking powder in to the batter.

Heat the pan on medium heat,smear little oil in each of the cups in the pan.Use a ladle and pour the batter in to each until 3/4th full.Let cook for 4-5 minutes on each side,until the center is firm, cooked through and the top is crisp and brown.Serve warm for breakfast or evening snack.


The recipe is my entry for this weeks' Weekend Herb Blogging #265,hosted by Haalo from Cook (almost) Anything


A question for my South Indian Audience?

A clear cut difference between the similar sounding, Appams and Aapams?

Thank you for the Response :

TamilSensation. said...

Appams are more like dumplings were are Aapams are like mini dosa,very crisp made with fermented rice flour and coconut milk.

Blogger Swathi said...

Regarding appams they are sweet and usually made with rice and jaggery, banana fried in oil. where as apams are made with rice and coconut milk fermented with yeast or toddy. first one is a snack, second one is a breakfast dish.

Broccoli Quiche With Brown Rice Crust.

A slice of wholesomeness,brimming with goodness of broccoli and brown rice,the quiche is hearty meal in itself.
Originating from Germany,also revered in France,unquestionably quiche is a popular savory pie of the region.A quiche is usually made with wheat dough crust and filled with eggs and generous amount of cheese.My reincarnation of quiche here is from Vita mix cookbook,that is commendably low in fat calories and has a decent touch of whole grains.

The brown rice crust works wonders,no rolling needed,just cook and press over the baking dish.The result is crunchy and filling crust.Also for a vivid rice eater like me,usually pairing rice with dal and curry,the quiche was was a surprisingly neat rice recipe.

Recipe : Broccoli Quiche With Brown Rice Crust.
Ingredients
2 cups Cooked brown rice
1 cup Broccoli florets
2 large Organic Eggs
1 cup soy milk or reduced fat milk
1/2 cup low-fat sharp cheddar,grated
1 tablespoon fresh parsley or cilantro,chopped
1 teaspoon fresh ground black pepper
2 small chili peppers or 1 jalapeno pepper ,finely chopped(optional)
1 clove garlic,minced
1/2 teaspoon salt

Method
Blend the eggs,milk,spices and salt in food processor or a blender,just until combined,about 30 seconds.
Preheat Oven to 350F.
Mix 1/4 cup of the egg mixture in to the cooked rice by hand.Press in to a baking pan or pie dish(8x8inches).Bake for 10 minutes.
Increase the heat of the oven to 375F.
Place broccoli in the center of pre-baked rice crust.Pour rest of the egg mixture over the broccoli.Bake for 35-40 minutes until the top is brown.Cool few minutes before slicing.Serve warm.

Left overs can be refrigerate in air tight container for about a week.Warm in the oven before serving.

Broccoli is a member of Cabbage family,with botanical name Cruciferous.Health Nut Challenge 5 is focusing on these crucial vegetables.Please find the details of the challenge and link up your creations on the announcement page before April 30th.

Bise Bele Bhath(Hot Lentil Rice)

My Special platter with concoction of pleasing elements was the lone thing comforting past week ,which has been a roller coaster of emotions.Was anxious and excited to begin with, about our move to Columbus OH ,busy with packing and cleaning up ,then the frightening halt to our motives with Nabeel's wrist bone fracture, from a terrible fall off the monkey bars.Now we patiently wait until my buddy boy recovers from the injury,ain't going to be much fun for him,with an end to all summers adventures.

About the dish that comforted us,comes from the Spicy South Indian Cuisine.What makes this dish so flavorful is the fresh home made spice mix,of course you do have the option of using a store bought help and buy the MTR Sambhar mix available in all Indian stores, but making the dish from the scratch imparts intense spicy flavors that's worth all the effort.
This was my first attempt in making BBB,so I had to refer some expert recipes of - Madhu,Sia and Madhuram.I used Brown rice and wild rice blend instead of plain white to add a little more protein and fiber.Though it was little too spicy for Nabeel,but me and hubby dear devoured every bite of the spicy meal.

Recipe :Roasted Spice mix
Yields about 1/2 a cup (about 4 ounces\100 grams)
Ingredients
2 tablespoon Chana Dal(split chickpeas)[see the lentil collage]
3 tablespoon Urad dal(Split black gram)
1/4 teaspoon fenugreek seeds(methi)
1 teaspoon pepper corns(Whole Kali mirchi)
1 cinnamon stick(about 3 inches)
2 cloves
4-6 Dry red chillies
1 teaspoon cumin seeds(Zeera)
1/2 teaspoon turmeric
1/2 cup Organic unsweetened desiccated Coconut
Method
Dry roast all the spices and lentils(except for turmeric and coconut) in a pan on medium-low heat .Stir occasionally.When the lentils get a light brown color and are roasted well.Cool and grind along with turmeric and coconut in a coffee grinder or a heavy duty grinder(like Sumeet).Use the mix for making the Hot lentil rice,can also be used in curries and to make Sambhar.Store in an air tight container for 2-3 months.

Recipe Bise Bele Bhath(Hot Lentil Rice)
Serves 2-3
Ingredients
1 1/2 cups Rice (I used blend of Brown rice and wild rice)
1/2 cup Toor Dal(split pigeon peas)
1 big carrot,peeled and sliced
1/2 cup green peas(I used baby soy beans)
1 cup Cauliflower or broccoli,chopped
1/2 cup french beans
1 medium Onion, chopped
1 teaspoon Tamarind paste(if using dry Tamarind soak about a walnut size ball in 1/2 cup of water for 15 minutes,strain the pulp and use the juice)
1/2 teaspoon Turmeric
1 table spoon of roasted Spice mix(as prepared in above recipe) or use store bought Sambar spice mix available in Asian\Indian stores
1 teaspoon salt
1/4 cup roasted nuts ( I used Pistachios)
1 tablespoon Vegetable oil or Extra virgin olive oil
few curry leaves


Method
Cook Rice and lentils
Soak the rice and lentils in water for 10-15 minutes.Drain the water,transfer in a saucepan with lid or pressure cooker.Add about 3 cups of water ,1/2 teaspoon and 1/2 teaspoon of turmeric.Cover and cook for about 40-45 minutes in the sauce pan and about 15-20 minutes in the pressure cooker on medium heat.

Cook the Vegetables
Heat the oil in saucepan on medium heat,add the onions and curry leaves; Saute for about 3-4 minutes then add rest of the vegetables,spice mix,and salt.Cover and cook until vegetables are tender,then add the tamarind paste with 1/2 cup of water or tamarind juice,simmer for another 3-4 minutes before mixing in the cooked rice and lentils.Cook on low heat for about 5 minutes until flavors fuse.The consistency should be little thick but not too runny.Garnish with nuts and serve in a deep soup plate or a bowl along with some home made yogurt(curd).

The plate of comfort is my entry for Lakshmi's RCI event,hosting Udupi and Mangalorean Cuisine ,this month is Sia of Monsoon Spice.
And also to Sunshinemom's Food in Colors,hosting this month's "Express your mood" theme is Nithya of Culinary Odyssey

Nutrition :
Calories per serving 200
Carbohydrates 35grams Fat 12.5grams Cholesterol 0mg sodium 900mg
sugar 9grams Protein 19grams Dietary Fiber 16grams.

Health Nut note :
The sugar in the recipe is mainly from Tamarind,if you are on low-sugar diet,use 2 tablespoon of fresh squeezed lime juice instead.

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.

Lemon Brown Rice

When life gives lemons, zest it up in endless variations - Biryani ,Whole Grains,
Lentils\Legumes,soups,Dip,cake,salad,Pasta to name a few.Be amazed ,not just culinary ,lemons have lot more ingenious uses,including a face cleanser,dandruff fighter and a cleaning agent .

Lemon Brown Rice
The tangy Lemon Rice is a popular South Indian favorite,can be prepared in a snap with fresh lemons and any left over rice.Using Brown rice makes it so much better with all the added fiber and essential vitamins.




Ingredients
2 cups Brown Rice
1 lemon(about 3 tablespoon), squeezed
1 teaspoon Yellow or Chana moong lentil
1/4 cup Peanuts
1/2 inch ginger root peeled and grated
1/2 teaspoon turmeric
1/2 a teaspoon each cumin seeds and mustard seeds
2 dry red chillies
2 green chillies,slit(optional)
1/2 teaspoon lemon zest(optional)
1 table spoon Extra Virgin Olive oil
few curry leaves
Method
Wash and soak the rice in cold water for 20 minutes.Cook in 3 cups of salted water,partially covered until tender about 20-25 minutes.
Roll the lemon to loosen the juices. Mix the lemon juice with rice and keep aside
Heat oil in a deep pan on medium flame. Add all the other ingredients besides turmeric and ginger. when the mustard seeds start to splutter add the turmeric and grated ginger . saute for a minute before adding the lemon rice mixture and the lemon zest;Stir and let the flavors infuse for few minutes before serving.


This is my entry for Weekend Wokking ,in limelight this month are lemons.

A Well-balanced Chocolate Granola Bar

Don't you love such grab-and-go pick-me-up bars?.With summer around the corner ,which also means travel adventures and excursions,a well-balanced snack like such will not just save few bucks but also satisfy your hunger while avoiding the empty calories from the junk snacking.Needless to say these bar also make a splendid breakfast-on-the-go.
Last week I bought this granola cereal ,only to be baffled by its sugar content,18grams per serving,that's very sweet( nearly as much sugar as in a chocolate candy bar!).I was carried away by the alluring "all natural,low-fat,good source of fiber" catch-words of health foods on the box and overlooked the high sugar content.Now what do you do to mend such mistakes? The only fix I could think of is to make this chocolate granola bar with no added sugar and added nutrition.The result was very satisfying Well-balanced low-sugar bar ,don't you agree?
You could also try my Oats dates or Fruit Dark Chocolate & Almond Granola bars granola made with plain oats in case you don't have such sweet granola in store.Or check the variation of the same recipe with plain oats at the end of the post.

(Makes about 6 rectangular bars)
Ingredients
2 cups Granola Cereal(I used this),coarsely ground in a food processor or blender.
1/2 cup Unsweetened cocoa powder
1/2 cup Brown Rice flour
1/4 teaspoon baking powder
1/2 cup nuts(Almonds or pistachios or walnuts),coarsely pulverized in a processor or grinder.
1/4 cup raisins or cranberries or cherries,coarsely chopped[I didn't use any dry fruits,the cereal was already mixed with raisins]
1 large Organic egg ,Vegans could substitute with 1/2 cup firm tofu
1/4 cup flax seed meal
2 tablespoon all-purpose flour
1/4 teaspoon salt
1 cup reduced fat milk or soy milk[add a little more if the mixture is too dry]
2 tablespoon Extra virgin olive oil

*you could use 1/4 cup of brown sugar if the cereal is low in sugar(i.e <6grams).
** the brown rice flour adds a little crunch to the bar besides the nutrition.Whole wheat flour or all purpose flour can also be substituted.

Method
Preheat Oven to 350F.
Combine all the dry ingredients in a large mixing bowl.Whisk egg in another smaller bowl,mix in oil and milk.Now gradually add this to the dry mixture until well incorporated.
Spoon the mixture on to a baking pan(8X8 inches).Now is the time to score using a table knife in to required size portions.
Bake for 20 minutes .Remove from the oven;leave in the pan to cool slightly.Separate along the cuts.cool on rack,store in air tight container in a refrigerator for up to a week.

Variation with Plain rolled oats
2 cups whole or quick cooking rolled oats
1/2 cup Unsweetened cocoa powder
1/2 cup Brown Rice flour
1/4 cup all-purpose flour
1/2 cup nuts(Almonds or pistachios or walnuts),coarsely pulverized in a processor or grinder.
1/4 cup raisins or cranberries or cherries,coarsely chopped
1 large Organic egg ,Vegans could substitute with 1/2 cup firm tofu
1/4 cup flax seed meal
1/4 cup brown or white sugar
1/4 teaspoon Baking powder
1/2 teaspoon salt
1 cup reduced fat milk or soy milk[or use 100% fruit juice]
3 tablespoon Extra virgin olive oil or vegetable oil


The Grab n Go Healthful bars are off to Ben's Homemade # 3 - Bars and Poornima's For the love of chocolate.

Cauliflower Rice : Brown or White?

For someone(like me) used to eating soft white rice at all times,the switch to nutty brown rice a little challenging and also expensive ,considering its low supply and relatively higher price.But makes me wonder, shouldn't the brown rice be cheaper,because it involves lesser processing than its white make over,saving the energy costs of Industrial milling and process of fortifying with synthetic vitamins?.
Be surprised,read the details of health benefits of whole Brown rice.
Clearly what remains in the white rice ripped off of its nature's best nutrients including fiber to negligible amounts is mostly starch,another culprit of unwanted weight gain resulting in aliments like diabetes and increase in cholesterol.Whole grains on the other hand are known to keep you fuller longer,reducing the cravings of eating between the meals.
So did I make the complete transition to Brown rice after learning its goodness?Just partly(cause of my picky tastes),but I have limited the white rice to smaller portions.As for Mr.Health Nut who is totally ga-ga over such whole foods ,always prefers the nuttiness of brown rice to the fluffiness of white rice.

Brown Rice Cooking and Storage
The brown rice takes longer to cook,soaking it before cooking helps in lessening the cooking time.The storage life of brown rice is shorter than white rice because the natural oils in the grain requires it to be stored in air-tight container and refrigerate for longer shelf-life.

Cauliflower Brown Rice

White Cauliflower ,unlike the white rice is totally wholesome and is considered a cancer fighting super food.The cauliflower brown rice with cauliflower cooked while still crunchy, makes a healthful meal.I cooked the rice and vegetable separately,if you prefer veggies softer ,then cook the rice with veggies like in this pulov recipe.

Ingredients
2 cups Organic Brown Rice
1/2 a medium onion,chopped
1/2 cup carrots,sliced
2 cups Cauliflower florets
1/2 teaspoon turmeric
1/2 teaspoon red chilly powder
3/4 teaspoon ginger garlic paste,or 1/2 a teaspoon each of freshly minced ginger and garlic
1 teaspoon cumin seeds
2 green chillies
1 tablespoon Extra Virgin Olive Oil
2 tablespoon fresh herbs like mint,cilantro or parsley, chopped.
1 tablespoon lemon juice,freshly squeezed

Method
Wash rice and soak it for 15 minutes.Heat oil in a saucepan on medium heat flame. Add chopped onions ,whole green chillies and cumin seeds. saute for a minute and add ginger garlic paste. saute for a minute with turmeric and other spices. Add the cauliflower ,cover and cook for 10 of minutes until tender,I like it a little crunchy.
In mean time bring 4 cups of water to boil in a skillet with lid,drain the water from rice and drop carefully in the boiling water.Season with salt.Cover and let cook until tender about 25 minutes for brown rice and lesser for white rice,until water is all soaked up or drain any excess water using a colander.
Mix the cooked rice ,lemon juice in the cauliflower mixture,let cook for another 4-5 minutes until flavors come together.Garnish with fresh herbs and spring onions,serve warm with tomato Chutney.

This recipe is off to JFI event started by Indira of Mahanandi, Cauliflower is the Ingredient in focus for this month.

Spicy Baked Pomfret With Vegetable Stir fried Brown Rice

In my previous posts Fish soup and Fish Biryani I mentioned about importance of Fish. Eating fish with high omega 3s twice a week is recommended for over all good health.Pregnant and nursing moms who eat fish high in omega 3s ,pass the nutrients to their babies which helps in supporting brain and eye development.Care has be taken about picking the fish with low the mercury .
For best tasting fish dish,buy fresh fish that smells like sea.The fresher the fish the less fishier it smells.Cooking with stale fish can leave your home with unwelcoming lingering odors ,particularly during this time of the year with doors and windows shut most of the time.Marinating the fish in turmeric can lessen the odors of the fish while cooking it.
Spicy Fish with vegetables and brown rice is a well balanced complete meal with protein ,omega 3s from fish;carbs ,vitamins and mineral from Vegetables and brown rice.This is my entry for Maryann's Seven Fishes Feast and Sangeeth's Eat healthy during Pregnancy.
Spicy Baked Pomfret
2 pomfrets or any Oily eco-friendly Fish
3/4 teaspoon turmeric
3/4 teaspoon chilly powder
1/2 teaspoon each of coriander and cumin powder
1/2 teaspoon ginger garlic paste or freshly minced ginger and garlic
1 teaspoon salt
2 tablespoon Extra Virgin Olive oil
1 tablespoon lemon juice,freshly squeezed
Method
Clean and marinate fish in the spices and lemon juice at least an hour.Heat oil in an oven proof pan and sear the fish 4 minutes on each side.And transfer in a preheated oven at 350F and cook for another 15 minutes until cooked through.Serve with the brown rice.


Vegetable Stir fried Brown Rice
Ingredients
2 cups Cooked Brown rice
1/2 medium onion,chopped
1/2 cup carrots,Julianne
1/2 cup peas
1 cup french beans ,cut
1 cup Broccoli or cauliflower florets,chopped
1/2 teaspoon turmeric
3/4 teaspoon ginger garlic paste
1 teaspoon cumin seeds
2 green chillies
pinch of saffron
2 tablespoon Extra Virgin Olive Oil
Few mint leaves and cilantro chopped.
1 tablespoon lemon juice,freshly squeezed

Method
Heat oil in a saucepan on medium high flame. Add chopped onions ,whole green chillies and cumin seeds. saute for a minute and add ginger garlic paste. saute for a minute with turmeric and other spices. Add the cut vegetables and Cook for 5-10 minutes until tender.Now mix in the cooked brown rice and lemon juice and cook for another 5 minutes until flavors infuse,lastly mix in the chopped mint and cilantro. Serve with the baked fish.


Read about:
Omega 3s and Fish nutrition
Wild Vs Farm raised Fish

Green Mung Khichidi

Khichdi with Till-Imli-Pudina(Sesame Tamarind Mint) Chutney and Onion Omelet is a classic weekend brunch combo among Hyderabadi families.Kheema and pappad are palatable sides,my sister dearest makes the best tasting kheema and of course Ammi(mom) makes the best Khichdi.With winter like low temperatures my Idli and Dosa batter are not actively fermenting,khichdi turned out to be the quick substitute for brunch.
The lentils in the khichdi are usually Toor(split pegion peas)\Masoor(Split Orange Lentils)\yellow split Mung.

Did you know lentils\legumes is the best food for a healthy heart and its soluble fiber helps in stabilizing blood sugar levels.Read everything you need to know about the lentils nutrition here.
For more heart healthy lentil\legumes recipes,don't miss the My Legume Love Affair event started by Well Seasoned Cook,hosting the fourth helping is Sra of When my Soup came alive.

Recipe Green Mung Khichdi
Ingredients
1/2 cup Whole Green Moong Lentil
2 cups Rice
1 small onion,Sliced
1/2 teaspoon turmeric
1/2 teaspoon ginger garlic paste
1 teaspoon cumin seeds
2 green chillies
1/4 cup mint leaves
Whole spices like 2-3 cloves,1 cinnamon stick

Method
Soak the lentils in water for about an hour.Wash rice and soak in 2 cups of water, for about 10 minutes.
Heat the oil in a medium sauce pan . Add chopped onions ,whole spices,whole green chillies and cumin seeds. saute for a minute and add ginger garlic paste. Roast for a minute with turmeric. Drain the water from rice and lentils . Add soaked rice in to the skillet and roast until rice turns pearly. Now add the lentils with 2 cups of water and mint leaves. Cover and cook until rice is puffed and cooked through.Serve with Till(Sesame) Mint Chutney and Onion Omelet




Which is you favorite weekend brunch combo?