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.

A perfect baby food and diabetic friendly, Ragi(Finger millet) Porridge

Ragi(Finger millet) is predominately a crop grown in Africa and Asia.I was introduced to this wonder food few years back by a South Indian friend when discussing about perfect baby foods.The nutritious ragi ,fed to babies(6 months and up), happens to be a popular one among Indian moms.No wonder,Ragi is a good source of vital nutrients including calcium ,iron,B vitamins, Protein, Carbohydrate, Iodine and minerals.Also its sugar free nature,makes it ideal for diabetics and as such every health-conscious being.Ragi(flour or seeds) is found in any well stocked Indian stores.

I use fine ground flour for making this porridge.Although you could use the ragi seeds soaked overnight and grind to a paste with little water and use the paste instead of the flour.Add some flavor to enhance the taste.Young or old this can be a equally enjoyable breakfast porridge.

Recipe : Diabetic friendly Ragi Porridge
Ingredients
serves 2
2 cups reduced fat Organic milk
1 1/2 tablespoon(about 5 teaspoon) Ragi flour
1 teaspoon unsweetened cocoa powder
1/8 teaspoon ground cardamom
1 teaspoon brown or red rice flour(optional)
2 teaspoon Low GI sugar substitutes like Agave nectar
1 cup fresh or frozen fruits,chopped

Method
Mix the ragi flour,cocoa powder,cardamom and rice flour in a small bowl.
In a small saucepan,start heating the milk on medium-low,while the milk warms,stir in the ragi mixture.Keep stirring constantly to prevent lumps,use a whisk for best results.Turn the heat off when mixture is thickened with porridge like consistency.Mix in the sugar substitute and fruits.Serve warm.I also add some nuts to mine.

How do you like your Ragi?

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

Calming Chicken Soup

Nothing can be more calming and comforting that a bowl of hot chicken soup when you are feeling sick and blue. It helps by rejuvenating your dehydrated body due to cold or flu or lethargy.Making chicken soup can be time consuming but sure is soothing and revitalizing in every slurp.For the most flavorful tender chicken soup,use fresh vegetable,herbs and simmer very gently.And make it more filling by adding any kind of cooked pasta.

Ingredients
2 lbs skinless Free range Chicken cut in medium pieces
1 big Chopped Onion,peeled and sliced
1 big Carrot,finely chopped
1/4 cup peas
1 cup Chopped Broccoli,chopped
4 garlic cloves
1 inch ginger root
Sea Salt and pepper as per your taste.

Method
Trim fat as much as you can from the chicken.Fill a big pot with about 5 cups of water and drop the chicken pieces and chopped onions. Peel ginger and garlic, grate them and mix in the pot of water.Add some salt and pepper. Cover and let simmer for at least an hour on medium low flame. Slow cooking keeps chicken tender.
Drain all the water in a big bowl. Separate the chicken from bones and keep aside in a bowl . Put the broth back in the pot and add finely chopped vegetables;simmer till vegetables are tender. Mix in the shred chicken and serve hot with some cooked whole grain pasta.

Peanut Bites,guilt free snacks for diabetes.

Peanuts are apparently the nutritionist recommended food for a diabetic diet plan.Unfortunately diabetes is becoming common among pregnant women. Evidently half of my girlfriends in US had diabetes while pregnant.They had to see a nutritionist to get proper diet plan for a healthy pregnancy.I almost had a close call with Gestational diabetes(GD) when I was carelessly eating away Junk ,as soon as my appetite bounced back after the bad nauseous phase of first trimester.During the third trimester blood test,my ob\gyn asked me to redo my blood test cause she doubts my sugar levels are sort of on the high end. I was bit intimidated about going on a sugar free\low sugar diet,after all I was mostly craving for dessert,cakes and cookies.Lucky for me for the test came back negative,but the doc still asked to be careful about my eating habits and I seriously was counting my sugar calories.
So before your ob\gyn flashes a red flag for all your guilty cravings,here is a word of advice to all the expectant moms, eat healthy and have more variety in your food ,don't indulge in sweet goodies with excess sugar, which are no good whether or not diabetic.

Peanut butter is the most delicious American way of eating the peanuts.Spread on toast is the common breakfast for expectant moms with GD.Peanut butter Jelly sandwich is a favorite among kiddos.The Hyderabadi Bagare Baigan(Mona's recipe) or Mirchi Ka Salan are made with generous serving of peanuts.Zesty peanut bites could be another delectable way to consume peanuts,don't you think??

To make home made peanut butter.
Roast about 1 cup of peanuts on medium flame for about 15 minutes ,turn occasionally. slightly cool and remove the skin by rubbing the peanuts together in your hands and blow away the skins under the sink.Process the skinned peanuts with a tablespoon of vegetable oil until smooth and store in air tight container in a refrigerator for 2 months.

Ingredients
1/2 cup whole wheat flour
1/2 cup all purpose flour
1/4 cup peanut butter
2 tablespoon brown sugar or sugar substitute Agave Nectar
1 Organic egg
2 tablespoon melted and cooled butter
2 tablespoon light Olive oil
1 teaspoon grated Orange zest
few drops of water,if needed.

Makes about 20 bites.
Method
Use a large cookie sheet and line with parchment paper or lightly grease with butter.
Preheat Oven to 375F.
Sift flour and baking powder in to a large bowl.Add all the remaining ingredients and mix to a smooth dough using hands.Knead for a minute and wrap and allow to rest in refrigerator for 15 minutes.
Spread some all-purpose flour on work surface and roll the dough using a rolling pin. Using a round small cookie-cutter or any 2inch bottle cap , cut and lay on the cookie sheet.Bake for about 15 minutes, or until lightly brown.Cool on rack and store in air tight container.

Peanuts and Diabetes
Peanuts have shown to lower the risk of diabetes .Peanuts contain mainly good unsaturated fat and are low in saturated fat, characteristics which are associated with lower risk of type 2 diabetes(most common type of diabetes). Many peanut butters contain a high percentage of peanuts, have a very small amount of salt and sugar for taste.
Nuts also contain fiber and magnesium which decrease insulin resistance and have been inversely associated with risk of type 2 diabetes. Peanuts have more plant protein than any other nut. They are also rich in vitamin E, folate, potassium, zinc, phytosterols and antioxidants, which are thought to be important to health.

Peanut Bites and the following low sugar recipes are my entry for Sangeeth's Eat Healthy:Fight Diabetes
Sesame Pistachio Cookies,Pumpkin Chocolate Biscotti,Energy Bites,Vegetable Crepes,Green Mung Khichdi,Sesame Buns,Beet Hummus,Wheat Meat Porridge(Harees)

In case you missed ,I also had posted about the sugar substitutes with glycemic index along with another set of diabetic recipes.

Sesame Pistachio Cookies(Barazek),my favorite cookie

Declaring that I have one favorite cookie seems like a daring and potentially deceitful assertion; after all, there are so many tempting varieties to devour.Being a chocoholic, I do like the hallmark cookies,chocolate chip and Oreo. But I've to admit Turkish Sesame Cookies with nutty sesame seeds , pistachios and honey are my personal favorite.I make them regularly and end up eating more than my boys(They favor chocolate).Who ever I shared these with always loved it and asked for the recipe.Hence these cookies were apt for Noor's of YaSalaam Cooking , My favorite cookie recipe celebration.

If you love the flavor of honey and nuts ,try these and see if it becomes one of your favorites as well.

Ingredients
3/4 cup All purpose Flour, unbleached
3/4 cup Whole Wheat flour
3 tablespoon Toasted Sesame seeds
3 tablespoon Pistachios ,chopped
2 tablespoon Pure Honey
1 Organic Egg
1/4 cup brown Sugar or natural sweetener Agave nectar
1/4 teaspoon baking soda
1/2 teaspoon Baking Powder
1/4 teaspoon Sea Salt
2 tablespoons Organic milk
2 tablespoon softened Butter or Clarified Butter(ghee)
2 tablespoon Olive oil

Yields: About 12 medium cookies
Method
Preheat oven to 375°F.

In bowl mix toasted sesame seeds with honey.
In another bowl whisk eggs, butter,milk and sugar together, until light and fluffy.

Sift the flours,baking powder ,soda and salt. Stir this in to the egg mixture and mix thoroughly until the dough comes together,add more milk if needed. Knead for a minute and wrap and allow to rest in refrigerator for 30 minutes.
Spread some all-purpose flour on work surface and roll the dough using a rolling pin. Using a round cookie-cutter , cut and lay on a cookie sheet. Now spread honey sesame mixture on top of each of the cookies.Bake for about 15 minutes, or until lightly brown.Cool on rack and store in air tight container.

You may also like from my cookie collection:

Vegetable Crepes with Cabbage and Spring Onions

Crepes ,the thin French pancakes are surprisingly easy to make with simple everyday ingredients milk, eggs and flour. Make it sweet or savory by stuffing with fruit or vegetables, top with cream ,chocolate or hot sauce,anything appealing to your mood.
I made mine with fresh Cabbage and spring onions, a quick fix lunch.

Ingredients
For Stuffing
2 cups Cabbage,shred
4 Spring Onions,chopped
1/2 cup Red peppers,Sliced
3/4 teaspoon salt
1/2 teaspoon black pepper or chilly powder
1/2 ginger and garlic paste ,or freshly grated
1 table spoon Olive oil

For Crepes
3/4 cup Whole Wheat Flour
1/2 cup All purpose flour
1 spring onions,finely chopped
1 Organic Egg(for egg-less crepes,add extra milk)
Salt and white pepper
1/2 cup reduced fat milk
2 table spoon Olive oil
1/4 cup cold water,little more if needed

Method

Cook the Stuffing
Heat a tablespoon of olive oil in a pan,add the chopped green onions,saute for a minute. Add the ginger and garlic,saute another minute. Add the rest of vegetables and spices. Cook on medium high heat until water is all cooked,about 10 minutes,do not cover.
Make Crepes
In a small bowl crack an egg and lightly whisk it . In another bigger bowl sift flour, and salt and 1/4 teaspoon black pepper together and slowly whisk in milk ,chopped spring onions and eggs. If batter is still a little thick, dilute with a bit more milk.
Heat a small saute pan and lightly oil it (or use spray). Place a small amount of batter (about 1/4 cup) and swirl it around in pan to cover bottom. When bottom is cooked, the edges will be a little brown. Remove and flip, then let cool on tray. Make 8 medium crepes.

Assemble and Cook again
Spoon filling mixture into center of each crepe; fold .Add about a table spoon of olive oil in a non stick pan,roast the folded crepes , until lightly crisp on both sides. Serve with a drizzle of hot sauce.

Vegetarian Note
To make eggless crepes add extra quarter cup of milk.

Vegetable crepes is my entry for Lore's Original Recipe Event

Other Crepe Recipes
Savory Crepes with Summer Vegetables



Strawberry Banana Crepes

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?

Beet Hummus

Chick peas fuse together marvelously with vegetables like beets,roasted peppers or artichokes and greens like spinach,mint,cilantro to give a vibrant variation to traditional hummus.I could eat hummus everyday without any worry for its bursting nutritive value,Chick peas are low in Saturated Fat, and very low in Cholesterol and Sodium(in home made chick peas). It is also a good source of Dietary Fiber, Protein and Copper, and a very good source of Folate and Manganese.

I'm sending the healthy pink hummus recipe to Ley's "Baking for breast cancer awareness" , a breast cancer awareness event. Healthy diet and early detection are key in prevention of any cancer.Beets are loaded with vitamins A, B1, B2, B6 and C. The beet greens have a higher content of iron compared to spinach. They are also an excellent source of calcium, magnesium, copper, phosphorus, sodium and iron.It is considered a blood cleanser ,that helps the body to get rid of many unwanted ailments. Raw beets are considered more effective in fighting cancer than cooked.Read everything about Beets nutrition here.Read the useful guide to prevention of cancers.Learn the important breast cancer facts here.

Think no more, buy some beets,soak your chick peas tonight and make a fresh bowl of this tasty creamy healthy delight .
Recipe Beet Hummus
Ingredients
2 cups cooked or canned Chickpeas\Garbanzo beans\Bengal gram(home made are better ,canned are higher in sodium)
1 small beet,peeled and cooked until tender with a cup of water.
2 cloves garlic,roasted in olive oil
2 tablespoon Tahini sauce(recipe follows)
1/2 a fresh lime juice
1 green chilly(optional)
1/4 cup Extra Virgin Olive Oil

Method
Finely blend the beets in processor or blender,add just few drop of water if needed. Then mix in the cooked chick peas and roasted garlic. Blend again until the mixture is of smooth paste consistency,for a thick creamy hummus add just few drops of water if needed. Stir in the oil ,salt(for home made chick peas,no more salt needed for canned chick peas) and lime juice.Blend again till creamy. Transfer in a serving plate or bowl,garnish with edible rose(unbelievably easy to make,watch Vah chef in this video )and mint leaves. Hummus is appetizing with any whole grain chips,I served them with Home made pita chips. Stores in refrigerator for a week,enjoy it on toast or sandwiches or Kababs.

On request from my dear buddy Zee,here is the tahini recipe.
Tahini Sauce
3/4th cup white sesame seeds
2 gloves garlic, crushed
1/2 teaspoon kosher salt
1/4 cup olive oil
2 tablespoon fresh lime juice
1/4 cup water

Method
Toast the seeds on medium heat on stove top or in oven at 350F,while stirring occasionally ,about 10 minutes.
Grind the seeds in a processor or a coffee grinder until finely powdered.Stir in rest og the ingredients and blend until smooth and creamy.Stores in refrigerator ,drizzle on sandwiches or Kababs or add in hummus for a creamy texture and lot more flavor.

Other Pink recipes posted for Breast cancer awareness:
Rose Flan
Rose Berry Banana Soy Smoothie

Another tasty beet recipe ,Beet Cheese Treats,I'm sending this tasty treat to JFI:Festive treats hosted this month by Srivalli.

Harees,the Spicy Chicken Porridge.

A warm bowl of spicy Harees is gratifying to a hungry soul.Its nostalgic as a fulfilling Iftar meal in Ramadan .Its getting chilly here in Cleveland , spicy meals like harees are positively relishing on a gloomy cold day.
Harees, also called Haleem in some regions in South India,my Hyderabadi Haleem is made with whole wheat and lamb. Haleem or Harees are protein pack meals ,a favorite low-carb recipe.
The spicy Harees is off to Srilekha's Chicken Event

Ingredients
1 pound boneless chicken,most of the fat trimmed and preferably Halal\Kosher or Organic free range chicken.
1 medium Onion,thinly sliced
1 cup Whole grain broken wheat\bulgur wheat\daliya
3/4 teaspoon ginger garlic paste or 1/2 teaspoon each of freshly grated garlic and ginger
3/4 teaspoon turmeric
1 teaspoon chilly powder
1 teaspoon garam masala(Ground cumin,coriander,cardamom ,cloves and cinnamon)
1 teaspoon sea salt\kosher salt
1/2 cup chopped cilantro and mint
1/2 a lime, freshly squeeeezed.
2 tablespoon Olive oil

Method
Soak the broken wheat for about 15 minutes in cold water
Heat Olive oil in a big skillet and add the thinly sliced onions. saute until lightly brown ,remove half of the fried onions and reserve for garnish. Add the chicken and spices. Saute until chicken changes color and spices aroma is toasty. Add the soaked wheat and chopped cilantro\mint(reserve few for garnish),2 cups of water,season with salt and cover .Cook on slow heat for about an hour(about 25 minutes in a pressure cooker) while stirring occasionally.
When cooked,uncover and let cool for 10 minutes before coarsely grinding using a immersion blender or any processor,stir in the fresh lime juice. Serve warm,garnish with toasted nuts,chopped greens and fried onions.

More Awards!
Priya has admired me as a hard working blogger, I'm elated! .Thanks Priya:).

I'd love to pass this to a much more hardworking blogger Sangeeth:)

Zee from Zeelicious blog has honored me with the "Best food blog",I'm awed. Thanks Zee:)


Ivy of has passed me the good job award,thanks so much Ivy:)


I'd love to pass the Good job award to Viki Xavier of Viki's Kitchen , Sara G of Life's Little Something blog, Adlak's tiny World,mamafami and Vidhas of Appetizing Recipes

Autumn Salad With Pumpkin seeds ,Nuts,Fresh Fruits and Pita Chips

With pumpkins abundant in the season ,I'm having a jolly good time cooking and baking with it.The nutritious beneficial seeds bounteous in its core should never be ignored. Toast them and use in Breads, salads ,add in your bowl of oatmeal or cereals ,candy(I'll post that recipe soon) and or simply munch'em for snacks. The Autumn salad gets a sensational flavor from crunchy pumpkin seeds along fresh apples,oranges,toasty almonds and home made pita chips.

How to Toast Pumpkin seeds?
Separate all the strings from the seeds. Rinse in water until all clean. Simmer in boiling water with little bit of salt for 5-10 minutes. Preheat Oven to 375F. Drain all the water and lay the seeds on a baking sheet. Drizzle about a table spoon of Olive oil evenly and bake until toasty about 20 minutes.

Autumn Salad
Ingredients
4 leaves of Romaine lettuce
1 red skinned Apple
1 navel Orange
1/4 cup roasted Pumpkin seeds
handful of roasted Almonds or walnuts
For dressing
2 tablespoon apple juice concentrate
1 tablespoon Olive oil
1/2 teaspoon ground cumin(zeera)
1/4 teaspoon freshly ground black pepper
1 cup pita chips(same as in the recipe,just cut in smaller bite-size squares)[use rice cracker for gluten-free salad]

Method
In a small bowl whisk together the apple juice concentrate,lime juice,Olive oil,cumin and black pepper until blended
Wash , dry and cut the lettuce leaves.Peel the oranges and remove the white pith. Cut the oranges and apples in half lengthwise. Before serving ,drizzle the dressing over the salad. Top with roasted almonds,pita chips and pumpkin seeds.

Nutrition Facts and Health Benefits of Pumpkins Seeds Pumpkin seeds are good source of protein and minerals like zinc and magnesium. Lowering cholesterol ,protection against certain kinds of cancer and reducing inflammation in conditions like arthritis are few of many health benefits of these wondrous seeds.
Autum Salad with fresh autumn ingredients is my entry for Kalyn'sWeekend Herb Blogging.Hosted this week by Laurie Helen Constantino of Mediterranean Cooking in Alaska

Low Sugar,Sugar-Free Chocolate Cherry Almond Biscotti

Low–sugar or Sugar–free is the latest health trend, given the health risks of all the sugar in the average diet.Responsible experts say to use artificial sweeteners sensibly and certainly natural sweeteners are better choices.
Some Common Sugar substitutes chart with Glycemic index(GI).

SUBSTITUTE	NATURE	Glycemic Index
Agave nectar	Natural	Low
Stevia	Natural	Low
Splenda	Artificial	Low
Sweet N Low	Artificial	Low
Nutrasweet	Artificial	Low
Pure Honey	Natural	Medium
Pure Maple Syrup	Natural	Medium
Brown Rice Syrup	Natural	Medium
Barley Malt	Natural	Medium

Substitutes with low GI is best for diabetics.Substitutes with medium GI when used in moderation are good for a low-suger diet.Adding fruits to your recipe is also a healthy way to substitute sugar.Stevia is considered best substitute for diabetics.

Biscotti,the toasty twice-baked biscuits with sugar substitutes are just the right start for a healthy low-sugar or sugar-free diet.
(Following recipe with honey\maple syrup\brown rice syrup\barley malt is low in sugar and with a natural\artificial sweetener is sugar-free)
Ingredients
3/4 cup Whole wheat flour
1/2 cup All-purpose flour
1/2 cup unsweetened Cocoa powder
1 teaspoon baking powder(Aluminum free)
1/4 cup pure honey or 1/2 cup agave nectar(also available in health stores) or 3/4 cup artificial sweetener(Splenda)
2 Organic eggs
1 tablespoon vanilla extract
1/2 cup chopped almonds
1/3 cup dried cherries or cranberries(unsweetened)
1/4 kosher salt
1/4 cup olive oil.
Method
The method is same as the Biscotti recipe I posted earlier.
See Recipe

Make the dough
Preheat the oven to 350 degrees F.
Line a baking sheet with parchment paper. Sift the flours,cocoa powder and baking powder in a medium bowl to blend then stir in the almonds and cherries\cranberries. Beat the eggs,sugar, Olive oil, and salt in a large bowl . Mix the flour mixture and egg mixture until blended.
Form the dough into wide log shape and place on the baking sheet.
Bake
Bake until light golden, about 40 minutes.
Cool and cut
Cool for at least 30 minutes on a rack.Place the log on the cutting board. Using a sharp serrated knife, cut the log on a diagonal into thick slices. Arrange the biscotti, cut side down, on the baking sheet.
Bake Again
Bake the biscotti until they are pale golden, about 15 minutes. Transfer the biscotti to a rack and cool completely. Enjoy this crunchy delight with tea ,coffee or milk

Enjoy this crunchy delight with tea ,coffee or milk. Gift them to some one health conscious and let them know about the sugar secret of the recipe.

Other Low-sugar wonders to try :

Fig Linzer Cookies	Blueberry Almond Banana Muffins
Fruit Dark Chocolate and Almond Granola Bars	Whole Wheat Biscuits with Apple Butter
Plum Clafoutis	Nutty Fruity Granola
Cherry Blueberry Scones

All of the above Low Sugar and Sugar free recipes are off to Sangeeth's Eat Healthy : Fight Diabetes Contest.

Fig Linzer Cookies : Its an Austrian Pastry!

Linzers cookies one of the most famous cookies of Austria . Now ,how did i stumble upon the Austrian recipe ? I googled for sandwich cookies and i found these Austrian delights. Ha, thats the magic of Google.The original recipe is posted here, I made a low-fat version with few changes in the ingredients.

Linzer cookies are crisp toasty cookies sandwiched together with a delicious fruit filling(Usually berries or figs) are perfect for tea time snack or Kiddie lunch box snack .You could even gift a box of these healthy decadent cookies to your fortunate friends or colleagues at work.

Ingredients

For the cookies
3/4 cup all purpose flour, plus extra for rolling the dough
3/4 cup Whole Wheat flour
1/2 cup Blanched or Sliced Almonds,toasted and ground(Hazelnuts or Pecans can also be used)
1/2 teaspoon baking powder
1/2 teaspoon cinnamon
2 tablespoon Olive oil
2 tablespoon butter, softened
¼ cup light brown sugar
1 Organic egg
1 teaspoon vanilla
zest of 1 orange, finely grated
1/4 teaspoon salt
Granular sugar for topping

For Filling
3/4 cup of Fig Jam(recipe follows) or store-brought raspberry jam

Makes about 12 medium sandwiches cookies.

Method
Preheat oven to 325° F. Line baking sheet with parchment paper or non stick baking mats.
Prepare the Dough
Sift together the flours, baking powder, cinnamon and salt;Mix in the ground almond and set aside.

Beat the Oil,butter,the sugar and egg in a large bowl until smooth and fluffy. Then stir in the vanilla and fully incorporate. Add the sifted flour mixture, and mix until just combined.

Form the dough into a ball, cut in half, flatten into a disk and wrap each half in plastic. Chill the dough until firm, at 30 minutes.
Roll the Cookies
Roll out one half of the dough into a 1/8 inch thick rectangle on a lightly floured surface. Using cookie cutters(Rectangle or Circle or Heart Shape), cut out as many cookies as possible from the dough. With a spatula, carefully transfer the cookies to the prepared baking sheet and place about 1 inch apart. Using a smaller cutter of the same shape, cut out the centers from half the cookies (this will form the top of the sandwich); reserve the scraps and re-roll with the other chilled half of dough. Repeat this process with the other half of the dough.Top the cookies with the middles cut with some granule sugar .
Bake
Bake the cookies in the preheated oven until the edges are golden, about 12-15 minutes. Transfer to a wire rack to cool completely.
Assemble the Sandwich
Spread about a teaspoon of the fig jam(recipe below) on the cookie bottoms. Sandwich with the cookies with the middles cut out. Enjoy with a cup of hot tea,coffee or milk. Stores in air cookies jar for about 3-4 days, mine didn't last for more than 12 hours!

To make the Dried Fig Jam

Ingredients
8-10 figs, dried or Ripe,stem cut off and chopped
1 cup of water for dried and 1/2 cup if using fresh figs
2 tablespoon lemon juice,fresh squeezed
1/4 teaspoon ground cardamom(Elaichi)

Method
Place figs in a medium pot and add the water,cook for medium heat for about 30 minutes until figs are all soft and tender. Add lemon juice , stir and simmer another 5-10 minutes until most of the water is dry. Process in blender or food processor in to fine paste. Store in Sterilized jar, use on toasts or for making sandwich cookies.


These cookies are low in sugar ,good for snacking and nutritious enough for a kiddie lunch box. I'm sending this recipe to Vandana's Lunch Box Special Event.

Fruit Dark Chocolate and Almond Granola Bars

Nuts..Chocolate...Fruits..all in one granola bar! Its a nutritious low fat snack to relish on. The store brought Granola bars are packed with sugar usually corn syrup is used as a sweetener and binder ,but i'm using a natural sweetener and an organic egg as a glue for the bars. These are perfect to go snacks or even to go breakfast.

Ingredients needed
2cups cups old fashioned rolled oats
1/2 cup Almonds or Pecans
1/4 cup Pure honey or 1/2 cup agave nectar(natural sweetener)or 3/4 cup Splenda(artificial sweetener)
2 tablespoon Extra Virgin Olive Oil
1/2 teaspoon sea salt
1/2 cup dried fruit, any combination of apricots, cherries or blueberries
1/4 cup Dark chocolate coarsely chopped
1 tablespoon all-purpose flour
1 Organic Egg

To make this Healthy Snack
Preheat the oven to 325F.
Place the oats and nuts on a cookie sheet,toast in the oven for 10-15 minutes, turning occasionally. Transfer them in a mixing bowl and let cool for few minutes. Mix in the chopped chocolate ,cinnamon and flour

Whisk the egg in another bowl and stir in the the honey,Olive oil and salt. Add the egg mixture to the oat mixture. Spread the mixture on the baking dish(9x8 inches) lined with Aluminum foil .Press down evenly distributing the mixture. Bake for about 25-30minutes. Cool; cut into bars with a lightly oiled knife.