Soy Edamame "Meat" balls with Chilled Mint Peppercorn Yogurt Sauce

These dainty little vegan meat balls are much lighter in calories than the usual meatballs.In fact these are the veganised version of previously posted Spiced Meatballs(Kofta) with soy as the star substitute.Soy's importance has been conveyed frequently in this blog.I don't minding stressing it again,low in saturated fat and source of healthy plant protein,soy and its products can be substituted for the high in saturated fats foods,like meat and cheese.

"the phytonutrients in soy reduce the formation of plaque in arteries,fight inflammation,which in the arteries ,increases the risk of cardiovascular disease and stroke" ~ Dr.Howard M .Shapiro's Picture perfect weight loss.
"Getting 25 grams a day of soy protein in foods like tofu and other soybean products decreases your bad LDL cholesterol and triglyceride levels"~ Dr.Mehmet C. Oz's tip on Feed your heart


These heart healthy meat balls are my entry for Ivy's ,In memory of Rosie ,an event raising awareness about heart disease and using heart healthy substitutes to prevent the disease.

Peppercorns
The important flavor enhancer and essential spice in these meat balls and the soy yogurt sauce are peppercorns.Originating from the Malabar coast in India,once sold at exorbitant price,considered as an exotic trading good ,the pepper corns have now become a common spice in every pantry.
Spices are the concentrated sources of antioxidants,essential in heart healthy cooking.The heat from the pepper corns is also known to aid digestion and help in healing respiratory aliments.Use fresh ground peppercorns to get your dishes bursting with pepper flavor.A pepper mill is perfect tool to use fresh pepper as needed or grinding few teaspoons at time in the coffee grinder and storing in air tight containers.


To add a more mellow and cool spicy smack to the tasty nibbles,drench them in the minty pepper yogurt sauce,for a perfect balance of heat and spice


Recipe : Soy Edamame "Meat" balls
Ingredients
1 1/2 cup Edamame(baby soybeans,I use frozen Organic)
1/2 cup Soy Granules*(I use the nutrela brand available in Asian Stores)
1/2 cup fresh mint
1/2 teaspoon freshly ground pepper
1/2 teaspoon fresh ginger root,minced
pinch of Turmeric
1/2 teaspoon spice mix of choice(I use garam masala)
1/2 teaspoon salt
1 tablespoon Canola oil(for light frying)

*If soy granules are hard to find use 1 tablespoon flax seed meal + 1 slice of whole grain bread instead as a binder.

Method
Cook the soy granules
Bring 4 cups of water to a boil,add the soy granules,let cook for 5 minutes. Turn off the heat.Let cool for 10 minutes.Strain the water in a fine colander and rinse under cold water.Then squeeze all of the water from the granules and transfer in to the blender or food processor.
Blend
Add rest of the ingredients except the oil in to the blender or food processor,process until coarsely or finely minced,depending how you like the texture of meat balls.I kept it coarsely ground.Transfer the mixture in a bowl.
Shape and fry
Take about a tablespoon of the mixture and shape in round balls.Place them all on a plate.
Heat about a teaspoon of oil at medium heat in a non stick or cast iron pan and lightly fry the 3-4 cutlets at a time ,about 3 minutes each side until lightly browned and crispy.Add a teaspoon of oil for each batch of meat balls.Serve warm as snack or appetizer,preferably with a drizzle of cold yogurt sauce,as in the following recipe.

Recipe :Chilled Mint Peppercorn Soy Yogurt Sauce
Ingredients
1 1/2 cup plain soy yogurt
3/4 teaspoon whole pepper corns(for intense flavor or can also use ground pepper)
1/2 cup fresh mint leaves
1/4 teaspoon salt

Method
Blend all the ingredients until the peppercorns are completely ground.During summers chill the sauce in fridge for 2-3 hours.Drizzle over the meat balls ,salads or in wraps.


The peppery sauce is my entry for Priya's Cooking with seeds: Pepper, hosted this month by Padma's Recipes.

Bulgur Stuffed Bitter Gourd and Bitter Gourd Crisps.

Liking this healthful bitter vegetable happened to me after some initial reluctance. Nonetheless after learning its health benefits(fighting diabetes,cancer,infections and more) and cooking in variety of flavorful ways,mixing and matching with spices, tangy lemons and sweet onions,I began to devour them every week.

Onions stuffed is more often on my menu ,however stuffing with spiced bulgur turned out to be another tasty variation,although any left over whole grain would also work perfectly fine for stuffing.

Recipe :Bulgur Stuffed Bitter Gourd/Melon
Ingredients
4-6 medium(about 3 inches long) bitter gourd\bitter melon,slit across and seeded
for stuffing
1 cup cooked Bulgur(broken wheat) or use cooked quinoa or brown rice
1 small onion,chopped
1 big clove garlic,minced
1 inch piece of fresh ginger ,minced
1 teaspoon ground coriander seeds
1/2 teaspoon chili powder
1/4 teaspoon turmeric
3-4 sprigs cilantro or parsley
1 tablespoon fresh lemon juice
1/2 teaspoon salt
2 teaspoon Canola oil

Method
Heat oil and saute onions until lightly brown,6-7 minutes,add the spices and herbs,let cook another 5-6 minutes on medium heat.Now add the cooked grains(bulgur or quinoa or brown rice).Stir well and turn off the heat.Mix in the lemon juice.
Stuff the mixture in the cleaned cavities of the bitter gourd.Lay on a cast-iron pan ,add 1/2 cup of water.Cover and cook on medium heat for 15-20 minutes until bitter gourd is tender.Can also be baked 350F for the same amount of time.Serve alongside brown rice and lentil soups(Sambar or rasam).



Spiced with coriander seeds,this seems like an eligible entry for Priya's - Cooking with seeds : coriander seeds and also for my bitter better foods challenge.

Bitter Gourd Crisps

A no-fuss simply spiced and baked Bitter Gourd Crisps.This recipe was drafted for very long now,adapted from Jugalbandi.
To make the crisps : Rinse and thinly slice 2 medium bitter gourds.Mix in the spices of choice,I used 1 teaspoon of dry spice mix that included ground cumin,chili powder,turmeric and salt along with tablespoon of canola oil and 1 teaspoon minced fresh ginger.Bake at 375 F for 15 minutes until crisp.Sprinkle some fresh lemon juice and savor as a side of any meal or snack.

Pink Stuffed Buns

October is the breast cancer awareness month.Breast cancer is the single most common form of vicious cancers in women.According to the American Cancer Society (ACS), an estimated 192,370 new cases of invasive breast cancer are expected to be diagnosed among women in the United States this year.Learn more about the what you need to know about early detection of the condition,prevention and care.Good Food always helps in balancing the over all functioning of the body.Here is my recipe for pink health- beet buns with stuffed cauliflower and turnip greens.

Recipe

Ingredients
2 roasted beets,pureed with 1/4 cup of water
2 cups Whole wheat flour
1/2 cup All-purpose flour
1 tablespoon flaxseed meal
2 tablespoon Extra virgin Olive oil
1/2 teaspoon salt
1 pack active dry yeast(about 1 1/2 teaspoon)
1/4 cup warm water


For Stuffing
2 cups Chopped Cauliflower or any fresh veggies of choice like beans,carrots or broccoli
2 cups Mustard greens,finely chopped
1/2 medium onion,finely chopped
1/4 teaspoon turmeric
1/2 teaspoon chilly powder
1/4 teaspoon each of ground cumin and coriander
1 garlic clove finely chopped
2 teaspoon extra virgin Olive oil
1/2 teaspoon Salt

Method
Prepare the dough
In warm water mix in the dry yeast. Let sit for 15-20 minutes in the warm corner.
In a bowl start mixing the flour ingredients along with the yeast. Make a smooth dough and place in a greased bowl and cover. Allow to rise for an hour in a warm place until.
double its size.

Prepare the filling
Heat oil in a pan ,add the onions and garlic,saute for 3-4 minutes.Add the spices,salt,after a minute add the vegetable and greens.Cook for 5-6 minutes on medium high heat until most water is dried out.cool.
Shape and stuff the buns
Knead the dough for few seconds and divide in to about 6 portions. Take one portion of the dough and roll in to ball and roll it using a rolling pin. Place some stuffing in the middle and close to make the shape of bun. Lay on greased cookie sheet and finish make the remaining buns,place them about 1/2 inch apart from each other. Cover with wrap and allow to rise for another hour.
Bake the Buns
Preheat Oven to 400F. Bake for about 20-25 minutes. Serve warm.Can store in air tight container for 1-2 days.


This is my contribution for Going Pink for October at Dragon Musings.Also if you would like to raise funds for breast cancer check out the page here..I am also sharing these with Susan's Yeast Spotting.

Stuffed Bitter Gourd(Karela)

The bitter goodness of Karela makes it a commended herbal remedy for many aliments including diabetes and cancer.Cherished in South Asian cuisine,spicing up the Karela can even out some of the overwhelming bitterness.The thick skinned variety sold in US seem a lot bitter than those tender succulent Indian kind,I figure boiling it in turmeric water can also ease some of the bitter taste(beware boiling can also drain away some of the nutrients).While some eat this vegetable for its health virtues,don't be surprised ,some with acquired taste ,count Karela as a favorite delicacy.With variety of ways to cook it, why not give this nature's best food a chance?.
Here are some other Tasty Karela creations :
*Mythreyee Karela Pulao
*Jai and Bee's Bitter gourd Crisps
*Sharmi's Bharwan Karela
*Seena's Bitter gourd recipes
*Indira's Karela recipes

Stuffed Karela
This recipe comes from my MIL's Hot n spicy Andhra Kitchen.A popular side with rice and sambhar,stuffed with spicy Onion mixture is also how I enjoy eating Karela.Do adjust the spice as per the heat tolerance,while my mom-in-law likes it as spicy as it can be with genuine hot guntur mirchi(chili peppers),I'm pretty much satisfied with moderate heat from the tiny green chillies commonly sold in Indian stores here.

Ingredients
2 medium bitter gourd\bitter melon,each cut in to 2-3 pieces,slit and seeded[Available in most South Asian stores] .
for stuffing
1 big or 2 small onions,chopped
1 big clove garlic,chopped
1/2 teaspoon chili powder
1/2 teaspoon turmeric
1/2 teaspoon cumin powder or seeds
2-3 green chillies
4-5 curry leaves or 3-4 sprigs cilantro
1 teaspoon Dry Mango Powder(optional)
1/2 teaspoon salt
1 tablespoon Vegetable oil

Method
Boil a pot of water and add a pinch of turmeric ,drop the Karela pieces and allow to cook for about 10 minutes.Drain.This helps in reducing the bitterness of a thick skinned Karela,it not necessary to boil for a tender variety of karela.
Prepare the filling by blending together stuffing ingredients. Stuff the cored Karela with this mixture and keep aside.Reserve any remaining stuffing.
Heat oil in a non stick skillet(preferably) on medium heat,place the stuffed karela ,let cook for 5 minute before turning.Cooking another 5 minutes,pour the remaining stuffing if any,cover and let cook another 8-10 minutes until soft and cooked through depends on the thickness of the karela.Serve with rice and Sambar.I served up with some Lemon Brown rice(recipe coming up in following posts)

The recipe is my entry for Shama's Grammathu Kaimanam,featuring Village Special recipes.

Interesting Read:
*Karela for Diabetes.
*Karela for HIV and Cancer

Vegan Mushroom Quesadillas

Quesadillas just isn’t Quesadillas unless it’s smothered in cheese.Would you believe if i said that these quesadillas were tasteful even without a speck of cheese? the luscious healthful guacamole makes up for the creamy texture of cheese and the meaty mushrooms make a fulfilling Quesadillas.To say the least these are sure to be any health nut's cherished meal.
The brilliant recipe comes from Lisa's Vegetarian kitchen,being Tried and Tasted this month.Aparna of My diverse Kitchen hosts this month Tried and tasted event.

Ingredients
3 cups(about 6 ounce) mushrooms,choose the meaty kind like button or shiitake mushrooms
1 medium onion,sliced
1 small tomato,chopped
2 small green chillies or Jalapeno peppers,chopped
1 big garlic clove, finely minced
2 tablespoons of parsley or cilantro, chopped
1/4 teaspoon turmeric
1/2 teaspoon chili powder or freshly ground black pepper
1/2 teaspoon of sea salt
2 tablespoons extra virgin olive oil or vegetable oil
4 medium corn or wheat tortillas(Parathas or roti can also be used)

Method
Heat about a tablespoon of oil on medium heat in pan,add the onions ,saute until slightly brown 4-5 minutes,the add in the garlic ,spices and chillies or peppers.After a minute add the tomatoes and mushrooms,cook just until tender about 5 minutes.Remove from heat.Mix in the herbs.
Heat a non stick pan on medium flame. Roast the tortilla or paratha on both sides. Spread some mushroom mixture. Fold , drizzle couple of drops of oil on sides of pan ,spread around and roast tortilla on both sides until lightly crisp. Remove and keep on a cutting board. Slice in halves or diagonally in to 3 triangles.Repeat for remaining tortillas. Spread some creamy Guacamole on top of Quesadilla and serve.

Cancer fighting Foods.Introducing Edamame(Baby Soybeans),the Star Legume. Edamame Avocado(Edamole`) Dip\Spread

The word "cancer" horrifies us,having known someone who fought the deadly disease gives the terrible picture of how life changes with the shocking diagnosis and the following painful treatments.On brighter side most cancers can be preventable , watchful diet and active lifestyle can considerably lower the risk of developing the cancers.Its our responsibility to take good care and nurture the gifted good health.Since cancer can be diagnosed at any age,it always better to be safe than sorry,eat and live healthy.

Cancer in simple terms is defined as "uncontrolled growth of defective cells in the body,that damage the healthy tissue".Read the in depth Cell biology of cancer.A healthy immune system is the best defense against such cancerous growth.Junk diet,pollutants in the foods like pesticides and artificial or genetically modified foods like Trans fat ,unhealthy habits like smoking and drinking alcohol,do no good for bodies defenses. Simple changes in diet has proven to boost the bodies immunity and provides the nutrients which clear-up the toxins in the bodies.3 simple rules to be mindful while making food choices:
*Eating fresh fruits and vegetables ,rich in antioxidants that fight against cancer causing free radicals(the bad guys).Remember excess cooking can kill some of the essential vitamins.Spice up and flavor up your veggies and cook until just necessary and deep frying leaves them nullified of vitamins.
* High fiber foods help in flushing out the toxins.
* Reduce the consumption of Saturated fats like butter , high fat cheese and also high fat red meats.Use healthier fats like Extra virgin olive oil and vegetable oil in moderate quantities.Choose lean meat like lean beef,turkey and chicken.

I've referred here,here,here and here to learn about top cancer combating foods.Its relieving to know most of the foods are part of my list of nature's best list.I've summed the check list of top cancer fighting foods ,do tally them and try to incorporate the missing foods in your diet.Here are delicious recipes I posted with these wonder foods.

1.Soy beans(Edamame) and soy products like Tofu.
2.Cabbage and Cruciferous green vegetables like broccoli,spinach,Kale ,cauliflower,Brussel sprouts ,radishes,broccoli rabe.
3.Dark Chocolate ,Cocoa
3.Turmeric
4.Ginger
5.Garlic,leeks, scallions,Chives
6.Flax seed
7.Whole grains
8.Green Tea
9.Citrus fruits like grapefruits ,oranges and Berries
10.Lentils and Beans(legumes)
11.Fish high in Omega 3s like Fresh Salmon
12.Tomatoes
13.Sweet potatoes and Carrots
14.Nuts
15.Chili Peppers
16.Figs
17.Pomegranate
18.Avocados
19.Mushrooms
20.Papaya


Edamame(baby soy beans),the Star Legume.

Edamame(pronounced Ed-ah-maa-me),the Japanese Legumes are the latest star in the health foods.Harvested before maturity,edamame are cholesterol-free form of plant protein, calcium and omega-3 fatty acids,believed to reduce the risk of osteoporosis, prostate cancer, breast cancer and the symptoms of menopause.

These taste yummier than it looks with slightly sweet nutty flavor.Just plain boiled and seasoned with spices,make a healthful snack.I bought these Organic Edamame in cute little snack size packs,ready to eat from Costco.Its usually available pre-cooked in well stocked super markets under frozen vegetables section.


Combined with creamy avocado,the edamame spread was brimming with health and nutrition.Great for dipping with your favorite crackers or toast and spreading on a sandwich.


(Adapted from Original recipe at Artsy foodie)
Ingredients
1 Cup frozen edamame (baby soybeans), shelled and thawed
1 ripe avocado, peeled,seeded and cut in cubes
2 tablespoon Lemon juice,freshly squeezed
3/4 teaspoon salt
1/2 teaspoon ground coriander
1 garlic clove, minced
1 small green chilly,chopped or use 1/2 teaspoon black pepper for heat.
1/4 cup chopped cilantro or parsley ,finely chopped

Method
Blend on the ingredients together until smooth and spreadable.Serve with crackers or crostini(little toasts) or spread on sandwiches.

Variation with Peas instead of Avocados
1 cup of fresh peas can also be substituted instead of avocados.




I dedicate this post to Cooking to Combat Cancer,food event raising awareness about cancer fighting foods. Cooking to Combat Cancer was started in by Chris of Melle Cotte ,who is a brave cancer survivor sharing her experience and precious advice to fight cancer.

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.

Sprouting Beauty.Caution while Sprouting.Black Eyed Peas Sprouts Pasta

I'm ever so grateful to my mother for introducing us to the wonder food,Sprouts.These were our snack between the meals.Easily digestible,with certain precautions while growing them,the sprouts can be safe to eat uncooked.
Green mung sprouts was the most common sprout I knew of for long.Was amazed to discover the variety,which seems endless just as its nutritional benefits. Methi(Fenugreek),alfa-alfa,oats,lentils,broccoli are among the common types of sprouts.
A more pictorial tutorial of how to grow sprouts is depicted in my post here.Don't mind listing them again along with the care and caution needed while growing or buying the sprouts.
To grow your own sprouts is economical ,also you have control over the hygiene.
* Rinse the grain\seed\lentil under cold water 2-3 times,to get rid of dirt.
* Soak the seeds for at least 12hours in ample amount of cold water
* Drain all the water.Wrap the seeds in a clean cotton or muslin cloth,place in bowl.There are special sprouting jars also available. Allow to grow for at least 3 days and as long as 6 days.Make sure you rinse them twice each day to prevent contamination.
When Buying the sprouts, pick only fresh packs(preferably Organic) and rinse them thoroughly in cold water before eating.

Sprouts,Synonymous to Spring
Sprouts portray spring ,the budding leaf simulates the new life that grows around us after the dull and harsh winters.I grew these black eyed peas for 6 days,had to wait patiently before embracing the beauty and nutrition of this live vegetable in its tender germinating stage.

This picture is my entry for the Click-Spring\Autumn photo event,at Jai and Bee's Jugalbandi.

Black Eyed peas Sprouts Pasta
I must thank Sia for this fascinating Lauki-lobia curry ,with black eyed peas sprouts,which prompted me to sprout the peas for all its goodness.Since these were sprouted for nearly a week,were tender enough for eating raw.I always add the sprouts toward the end of the cooking.I would have cooked it slightly if giving to my kids,but since the kiddos don't have a taste yet for sprouts,this pasta with raw sprouts was just for me and my DH.

Ingredients
2 cups Whole grain pasta,cooked
1 cup sprouts(Green Mung,Methi,Alfalfa,Black Eyed peas or any other lentil)
1 cup greens(Mustard greens,beet greens,spinach,chard,kale or broccoli rabe)
1/2 a medium Onion,chopped
1 clove Garlic,finely chopped
pinch of turmeric
1/4 teaspoon fresh ground black pepper or cayenne pepper
1/2 teaspoon of coriander powder(optional)
1/2 teaspoon salt
1 tablespoon Extra virgin olive oil
1 tablespoon freshly squeezed lime juice

Method
Heat a pan on medium heat,saute onions in oil for a minute.Add garlic saute another minute then mix in the greens and spices.Cook for a minute before mixing in the cooked pasta.Finally add in the sprouts,turn off the heat.Sprinkle the lime juice ,stir well ,cover and allow the flavors to infuse for 2-3 minutes.Serve warm or cold.

The Sprouts pasta is my entry for Weekend wokking ,focusing on Sprouts this spring,hosted by Kits Chow

Interesting Read
Sprouts ,the Anti aging food

Beet Greens Sambar

It was ridiculously naive of me to have discarded the beautiful Beet greens in the past.Well ,not any more,I've become very fond of this antioxidant rich wonder green.Isn't it strange earlier people ate exclusively the beet greens and not the roots.It's quite the opposite today,many know only the roots as the edible part.

While talking to mom the other day ,She asked me "what's cooking?".I said "Beet greens in dal" and asked her "Ammi does the subzi-wala(Vegetable Vendor) at your place sell beets with or without leaves on?" I was surprised to hear the answer as NO.Listen up subzi walas and others who carelessly throw away the beet greens in trash,you need some enlightenment about these Beet greens.Its next only to spinach,kale and chard in its nutritional value.No fair beet greens don't get just as much promotion as spinach.Beet greens can be used in cooking just as any of your favorite green.It can be sauteed or pureed ,to make a healthy addition to a meal.


Thanks to sweta of Bonne Nutrition,I borrowed her brilliant idea of using the beet greens in my everyday sambar.Sambar is the South Indian spicy lentil soup that goes great with rice.The beet greens should be just as good in any kind of lentil\vegetable stew\soup.Beet Greens Sambar is part of my Beet full meal ideas series.Pleased to be sending this over to Weekend Herb Blogging,hosted this week by Ivy of Kopiaste ...to greek hospitality.

Recipe :Beet Greens Sambar.
Ingredients
1/2 cup Yellow Split Lentil(Toor Dal)
1 cup beet greens with stems,washed and chopped
1 Medium sized Carrot sliced
1 medium Plum Tomato chopped
1 cup green pumpkin or squash or zucchini cut in cubes
1/2 onion or 2 shallots
1 big Clove of Garlic
1/2 inch Ginger root or use 1/2 teaspoon Ginger garlic paste.
1/2 teaspoon Turmeric
1/2 teaspoon Red chilly powder
1/2 teaspoon each of Cumin and coriander powder or use 1 teaspoon sambar powder
1 tablespoon of tamarind paste in 11/2 cups of water
1 sprig of Curry leaves
1 Tablespoon of extra virgin olive oil
1/2 teaspoon Cumin seeds
1/2 teaspoon mustard seeds
1/8 teaspoon fenugreek seeds(Methi)
1 teaspoon Salt

Method
Cook the Lentils
Wash and Soak lentil for 10minutes.
Wash and soak the lentil for 5-10 minutes. Drain the water,transfer in a pressure cooker or small saucepan with lid.Add 1 cups of water ,season with salt,1/4 tsp each of turmeric and chilli powder.Add the greens, cover and let cook on medium-high heat for about 10-12 minutes in pressure cooker and 45-50 minutes in the saucepan until soft.When cooked mash or blend it to smooth paste.
Cook the veggies and mix in the mashed Lentils
Heat oil in a saucepan on medium high .Slice the onion and saute for a minute along with cumin seeds, mustard seeds and curry leaves. Add minced ginger and garlic saute for another minute before adding rest of the spices ,vegetables and tamarind juice. Simmer till vegetables are tender,about 15 minutes, then mix in the cooked mashed lentils. Simmer for another 5 minutes.Serve warm with rice.

Beet Health Fact
Unfortunately beets are not for people with kidney or gall bladder problems because of the concentration of oxalates in beets.

Vegan Soy chunks Empanadas

Empandas are stuffed Mexican pastries ,with many savory variations.I made these hearty empanadas all vegan,using Soy instead of meat along with vegetables,nuts and fruits.These are off to Vaishali's Vegan Mexican food event.

Ingredients
2 cups whole wheat flour
1 pack active dry yeast,2 teaspoon
1 cup warm water
1/2 teaspoon salt
1 tablespoon Extra Virgin Olive oil or vegetable oil

for filling
1 cup soy chunks(nutrela) or firm tofu
1/2 a medium onion,chopped
1 small tomato ,chopped
1 medium carrot,chopped
1/2 cup broccoli,chopped
2 cloves garlic,finely chopped
1/2 teaspoon each of cumin and coriander powder
1/4 teaspoon turmeric
1/2 teaspoon chili powder
1/2 teaspoon salt
1/4 cup roasted almonds,coarsely chopped
1/4 cup dried fruits,cranberries,raisin or cherries
2 tablespoon fresh herbs cilantro or parsley,finely chopped
1 tablespoon extra virgin olive oil

Method
Cook the soy chunks
Bring 2 cups of water to a boil,turn off the heat,add the soy chunks,cover and let soak for 20 minutes.Uncover,drain and squeeze out excess water,chop the chunks to smaller pieces.

Prepare the dough
Stir the yeast in the warm water and let rise for couple minutes.In a mixing bowl add the flour ,salt and oil,stir in the yeast mixture.Mix to combine,knead for 2 minutes or until smooth.Cover and leave to rise for an hour.

Prepare the filling
Heat oil in a pan,add the onions,saute until translucent then add the garlic,after few seconds,stir in the rest of the spices and vegetables.Cover and cook for 5 minutes,then mix in the chopped soy chunks.Allow the flavors to soak in the soy chunks ,cook for another 5 minutes.Mix the herbs,nuts and dried fruits.Cool the mixture completely.
Shape and Bake the empanadas
Preheat Over to 400F.

Divide the dough in 5 equal portions.On a lightly floured work surface ,roll out each piece to a 7inch round. Spoon the filling into center of rounds,then fold over in to half-moon shape.Press edges together and roll over to seal.Place on a baking sheet,cover with cling wrap.Leave pastries in a warm place for 10-15 minutes or until slightly risen.
Uncover the empanadas,bake for 10 minutes.Reduce the temperature to 350F and bake for another 15 minutes.Serve warm with Salad.


Reposts
The Pretty Pink Beet pasta adapted from Bharti's recipe is off to Presto Pasta Nights,hosted this week by Aquadaze


Blog Hopping Break!
Ms.health nut is sick and down with spring fever,and will not be able to blog hop until next week:(

Tried and Tasted Tasty Palettes : Chilled Avocado Soup

The creamy Chilled Avocado soup ,courtesy of Suganya of Tasty Palettes ,has a decent amount of Mono saturated(AKA good kind of fat) in every ounce.Suganya describes this as "darn addictive ",undoubtedly this velvety soup in now in my treasured list of Avocado recipes.

Ingredients
2 Ripe Avocados,Peeled and cubed.(see how to to cut them)
1/2 a medium onion,chopped
1/2 teaspoon cumin seeds
1 big clove Garlic,finely chopped
1/2 cup Broccoli ,finely chopped. Or use Frozen fava beans or peas
2 small green chili,seeded and chopped
1/4 cup Cilantro\Coriander ,finely chopped
3/4 cup fat free Plain yogurt
1 tablespoon Extra virgin Olive oil
1/2 teaspoon Salt
1/4 black pepper,freshly ground
1/2 a cup water,little more for thinner soup.
1 tablespoon lemon\lime juice,freshly squeezed

Method
Heat the oil on medium heat,add the cumin seeds and onion saute for a minute until translucent then add the garlic saute until aromatic ,about 30 seconds.Add the veggies season with salt and pepper,cover and cook on low heat until tender about 5 minutes.Turn the heat off,let cool about 10 minutes.
Meanwhile peel and chop avocados,squeeze the lime juice over to prevent oxidation.When Veggie mixture is cool,stir in the yogurt,avocados and cilantro,blend until smooth along water.Let the soup cool in the refrigerator for half an hour,then serve cold with toasted bread or crackers.

This enjoyable soup has been Tried and Tasted ,for a food event started by Zu of Zlamuska's Spicy Kitchen.Hosting this month is Sweatha of Tasty Curry Leaf for awe inspiring Suganya's Tasty palettes blog.

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.

Orange Carrot Salad with Orange blossom(orange flower water)

The citrusy Orange carrot salad with the piquant Orange blossom is another one of those heart-healthy feel-good Mediterranean salads with fresh,dried fruits,nuts,herbs and vegetables with splash of flavorful olive oil.The Orange blossom(Orange flower water)is the most unique ingredient in the salad,made by distillation of fresh bitter-orange blossoms.Must be available in most Mediterranean or Middle Eastern food stores.
Served with whole grains like brown rice or green freekah,this salad makes a healthsome meal.

(Adapted from Elise's Original recipe).

Ingredients
2 Oranges(Navel or Valencia)[you could also use Grapefruit]
1 cup Carrots,Shred
1/4 cup dried fruits like Cranberries or Raisin or Cherries
1/4 cup roasted nuts like almonds,pecans or walnuts
1 tablespoon Olive oil
1 Tablespoon freshly squeezed lemon juice
1 tablespoon orange flower water
1/4 teaspoon each of ground cinnamon and cumin
1/4 cup freshly chopped herbs like Mint,Parsley or Cilantro


Method
Segment the oranges and mix all the ingredients in large salad bowl.Let sit in fridge for an hour for flavors to infuse then serve with a whole grain like,Green Freekeh Pilaf.
We loved this salad so much that I made it twice last week.Below is the picture of simpler version of the salad without the dried fruits and nuts.

The Orange Carrot salad is also off to Sunshinemom's Food In Colors event,the color of the month is Orange and host is Aparna of My diverse Kitchen.

Beauty Update
My blogger friend Sangeeta gives this useful beauty tip,thanks dear:)
The Orange blossom is also a very good skin toner,use it in face pack just like rose water.

Super Grain,Green Freekeh(wheat) Vegetable Pilaf

Green Freekeh(pronounced free-ka) ,the little known ancient grain of the Middle East(Eastern Mediterranean) has all the nutritive benefits to qualify as a super grain alongside Quinoa,Farro,Spelt and Amaranth.This green wheat is made by picking the wheat before its fully mature ; parching ,roasting and smoking in wood fire finally threshing and drying it.Since its picked young and involves less processing,Freekah has it all,to make a dieter's dream come true.Its a low carb(low glycemic index < 55) food high in fiber,has more protein, vitamins, and minerals than other grains commonly consumed like White rice,brown rice or wheat.The grain is also unbelievably rich in calcium and iron.
Discovered by chance during our monthly shopping at the Middle eastern store,this unique grain is also available in health stores.
Vegetable Pilaf is a flavorful recipe with this versatile grain,here is the list of many other ways to cook up freekeh.


Recipe
Serves 2-3
Ingredients
2 cups Green Freekeh,broken or whole(cooking time varies)
1 medium onion, chopped
1/2 cup Green or Red or Yellow peppers,chopped
1/2 cup chopped Broccoli(use any other like carrots,peas or green beans)
1 big clove garlic,finely chopped
2 tablespoon extra-virgin olive oil,divided
4 cups chicken or vegetable broth
1/2 teaspoon Salt
1/2 teaspoon Chilly powder
1/2 teaspoon cumin powder
pinch of turmeric
1/4 cup chopped cilantro and parsley
2 teaspoon freshly squeezed lime\lemon juice

Method

Wash and soak the wheat in cold water for 15-20 minutes.Drain.In a large saucepan with tight lid place 4 cups of cold water and the soaked Freekeh with a teaspoon of salt and 1 tablespoon of extra virgin olive oil.Cover and bring to boil on medium heat, stirring occasionally.Lower heat and simmer for 10-15 minutes if using cracked grain, and 40-45 minutes for whole grain until all water is absorbed.

Heat a big skillet over medium flame. Add extra-virgin olive oil and onion,Saute until translucent about 2-3 minutes;before adding garlic and spices then add vegetables and season with salt,saute until vegetables are tender about 5 minutes.Mix in the cooked freekeh and allow flavors to infuse for about 2-3 minutes.Stir in the lime juice and serve with baked meat or lentils\legumes gravy.

This is my entry for Weekend Herb Blogging, host this week is Susan from The Well-Seasoned Cook.