Methi(Fenugreek) Sprouts Peas Rice

The budding baby plants called sprouts , synonymous to new life,are known as wonder foods ,as it helps in clearing toxins of the body and building healthy immune system.Similar to Mung sprouts ,the methi sprouts can be grown easily grown quickly indoors, even in the winter,see Mung Sprouts Noodles

Slightly bitter methi Sprouts are nice complement with sweet Peas Rice.Sprouts can also be cooked up with lentils and mixed in salads.
Methi(Fenugreek) is considered very nutritious for the nursing moms for it enhances the milk supply.For more such wondrous sprouts recipes don't miss the JFI:Sprouts event,hosted this month by Ammalu's kitchen.
Ingredients
2 cups brown or white rice
1/2 cup sweet peas ,fresh or frozen
1/2 teaspoon peppercorns
2-3 whole cloves
2 tablespoon Olive oil or vegetable oil
Salt for seasoning
1/2 cup sprouts.

Method
Wash and soak rice for 10 minutes. Bring 4 cups of water to a boil,drain all the water from rice and add to the boiling water.Season with salt.Add oil,spices and when rice is almost done,add the peas.If possible drain the excess starchy water or if that's lot of work ,add just 3 cups of water instead of 4. Cover and let cook completely,mix in the washed sprouts in to the warm rice and serve with lentils curry.

Banana Flower Veggie Cutlets

picture courtesy Mongabay.com

The Crimson color edible banana flower\banana blossom\banana heart commonly used in the South Asian cooking,is an unusual tropical vegetable. Its also sold in well stocked Asian grocers in US.The stemmed flowers are tightly wrapped in rows around the leaves\bracts.Flowers and inner bracts can be used in stir-fries,fritters(vada),salad,lentils ,nuggets,gravies and also in soups and stews.


Seena's Banaflower cutletsis one of the most delicious recipe with banana flowers.The tough part of the flower is the stamen\filament,make sure its separated before using in cooking.

Ingredients
15-20 flowers ,separate the tough stamen.
1 big russet or Idaho potato,boiled and mashed
1/2 cup broccoli florets,steamed or boiled until tender
3-4 baby carrots,boiled and mashed
1/2 teaspoon turmeric
1/2 teaspoon ginger and garlic paste
1/2 teaspoon or more Chilly powder
1/2 teaspoon each of cumin and coriander powder.
2 tablespoon finely chopped cilantro\coriander leaves
2 tablespoon Olive oil or Vegetable oil
1 slice Whole wheat bread, pulse in a processor to make fresh bread crumbs or use any store bought bread crumbs.

Method
Cook the banana flowers in boiling water with pinch of salt and turmeric until tender ,about 10 minutes.
Drain all water and finely chop the cooked flowers.Mash the broccoli and carrots and squeeze out any excess water using a paper towel.Mix all the veggies in to the mashed potatoes until well combined.
In a pan heat a teaspoon of oil and add the ginger and garlic paste. Saute for 2-3 minutes until lightly brown. Add the spices and saute for about 2 minutes until aromatic. Add the mashed veggies and stir to combine,turn heat off. When cool enough to handle , shape in to round or any desired shape patties. Lay the bread crumbs on a plate and coat the patties with crumbs on both side, shed any excess crumbs.
Heat oil in a non-stick pan on medium heat and shallow fry until lightly brown on both sides. Serve in a sandwich or with Rice\Sambhar or Salads.

Nutritive benefits of Banana flower
Good source of Vitamin C, Vitamin A,B vitamins,potassium,magnesium,phosphorus Calcium and iron.
Medicinal value
Used in treatment of bronchitis ,constipation and ulcers,good for diabetics.Reduces painful and excess menstrual bleeding.Also believed to enhance milk supply in lactating mothers.

Banana Flower cutlets are my entry for Weekend Herb Blogging ,hosting the event this week is Chriesi of Almond Corner

Green Parathas :Comforting food for the Soul

Flat Bread also known as Roti, Paratha or Chapati are the common breakfast and staple food in Indian sub continent. Parathas with curry on side is my comfort food. Cynthia describes about comfort foods in her interesting article here. Parathas\Roti brings back my childhood memories of family breakfast. Ammi(mom) used to make fresh parathas for nashta(breakfast) almost every day. Making Parathas was a tradition in my family, Ammi mixed the dough, Pappa kneaded it to softer consistency. Dough was allowed to rest for at least 20 minutes. Ammi rolled it and my elder sister roasted it. We(Dad,big sis,big bro and me) took turns to eat as the Parathas were cooked garam garam(hot). Ammi used to eat her breakfast after sending us off to school. I certainly miss my
family:(.Thankfully I can still cherish the sweet memories with parathas in my everyday diet.

Making Parathas is skill which can be achieved only through practice.Years(6yrs precisely) of practice, my parathas are still need some working for rounder curves. Parathas are part of our two meals every day ,its low-carb compared to Rice( 22grams per serving for whole wheat to 35grams per serving for white rice).Also with Rice prices tripled , parathas are comforting even to the wallet.

Mixing some toasted wheat germ in wheat flour adds more nutrients to the recipe.The blanched greens like spinach(Palak) and fenugreek leaves(Methi)makes parathas nutrition complete.
Lets shed some light on the herb called Methi(fenugreek) common in Indian curries.Its one of the healing herbs for good reasons ,its a cholesterol lowering,anti-cancer and anti-diabetic agent. Recommended in nursing moms diet to increase supply of milk. The seeds soaked in water and ground to paste is a good hair conditioner(make a note of that ladies:)).

Green Flat Bread
Ingredients
2 cups Whole wheat flour
2 tablespoon toasted Wheat Germ
2 Tablespoon Extra Virgin olive oil(EVOO)
1/2 teaspoon Sea Salt
1/2 cup fenugreek leaves(methi)[fresh or frozen],chopped
1/2 Cup Spinach,fresh chopped
1/2 teaspoon Cumin seeds
1 tablespoon sesame seeds
1/4 teaspoon chilly powder


To make Parathas
Step 1 Blanch the leaves
Blanch the greens by simmering them in hot water for a minute. drain and keep aside.
Step 2 prepare the dough
Take a mixing bowl add all the dry ingredients mix them. Make a well in the middle of dry mixture pour in the water and oil. Mix until the dough is of right smooth consistency. knead for couple of minutes and let rest for about 10minutes before rolling in to parathas.
Step 3 Rolling the Paratha
This may be the toughest part if you are making it for the first time. Watch someone skillful do it before trying it yourself, like the lovely ladies here in this video .Divide the dough in to about 12 portions and roll in to balls. Sprinkle a little flour(I prefer All purpose flour) on the rolling surface. Use a rolling pin to roll them in to round parathas.
Step 4 Roast the Parathas
Preheat an iron pan(Tava) or non stick pan at medium high flame. Roast the parathas flip once and spread some oil and flip again after few seconds. For softer parathas use a spatula or a kitchen towel to lightly press and roll them around the pan. Parathas are ready to serve when slightly brown on both sides. A tangy tomato chutney is a perfect side with these green parathas.

Green Parathas with Fenugreek and Spinach are my entry for Kalyn'sWeekend Herb Blogging.Hosted this week by Amy and Jonny from We Are Never Full



Tangy Tomato Chutney Recipe

See Recipe...

Ingredients
2 Plum red Tomatoes finely chopped
2 cloves garlic
1/2 teaspoon each of mustard seeds(Rai) and cumin seeds(Zeera)
1/2 teaspoon turmeric
1/2 teaspoon chilly powder
1/2 teaspoon onion seeds(Kalonji)
Salt to season
few curry leaves
1 or more green chillies or dry red chillies
1 table spoon Extra Virgin Olive Oil(EVOO)

To make the chutney
Heat EVOO in a saucepan on medium heat. Add the mustard seeds,kalonji and cumin seeds. Wait till you hear spluttering of mustard seeds. Add crushed garlic cloves, chillies and saute for a few seconds. Add rest of the spices and tomatoes. Cover and cook until tender. Serve with Khichdi or Parathas.

Other Parathas Varieties
Avocado Parathas

Cumin Parathas

Layered Paratha

Flaky Paratha
Cauliflower Paratha

Broccoli Soup

Say Aaaah for the delicious Broccoli soup straight from Sia's Blog Monsoon Spice ,featuring this month for Zu's Tried and tasted event. Broccoli needs no introduction, its one the best vegetables. I've used broccoli in just about ever way possible in Muffins,Breads,Curries ,soups and with meat. Sia's broccoli soup was very simple ,healthy and quick to make , just the kind of recipe i need for Iftar(break of fast after sunset).
Ingredients
11/2 cup finely chopped Broccoli
1 tablespoon finely chopped onion
1 tablespoon Whole wheat flour
1 tablespoon all-purpose flour
1 clove garlic
1 tablespoon Olive oil
1/4 teaspoon of chilly powder
1 cup reduced fat milk.
1 cup water
Salt for seasoning
Any Crunchy topping like Boondi or croutons.

Method
In a non-stick pan toast the flour on medium low heat until it get lightly aromatic about 15 minutes. Set aside in a bowl.
Heat oil in a saucepan and add the chopped onions. Saute until it turns translucent, then add the chopped garlic. Stir and saute for another minute until garlic get nice and fragrant. Add the spices and toasted flour, stir . Add broccoli and saute for a minute before adding a cup of water. Now cover and cook until broccoli is tender, then turn the heat low and stir in the milk. Let cook on low heat for 2 minutes before serving it warm with crunchy topping.


Learn about Broccoli among Nature's Best foods.

Broccoli Kheema

I love broccoli for many reasons, its a cancer fighting food, rich in calcium and has loads of other essential nutrients. Use lean minced meat to make this Kheema.
Ingredients
1 pound Minced lamb\veal\Beef\goat(99.9% lean)
1 cup Broccoli chopped
1 small onion finely chopped
1 teaspoon ginger and garlic paste
1/2 teaspoon turmeric
1 teaspoon chilly powder
1/2 teaspoon each of Garam Masala and Coriander Powder.
1/4 cup chopped Mint or Cilantro
Whole spices 2 Cloves ,2 cardamom,1 cinnamon stick
2 tablespoon Olive oil
Salt for seasoning.

Method
Marinate meat by mixing the meat with all the spice besides the whole spices,greens and oil and set aside for about 15 minutes.
Heat oil in pressure cooker or a saucepan.Add the chopped onions,whole spices and saute until golden brown. Add the marinated meat ,season with salt and stir until meat has no lumps. Add 1/2 cup of water and cover. Let cook for about 10 minutes in a pressure cooker or 30 minutes in a saucepan. Remove the lid and add the chopped broccoli, mint or cilantro,cook for another 5 minutes until broccoli is tender. Serve with Rice and Sambhar.

Methi Kheema(Fenugreek Minced Meat)

Ingredients
1 pound Minced lamb\veal\Beef\goat(99.9% lean)
1/4 cup Methi(fenugreek leaves) chopped
1 small onion finely chopped
3/4 teaspoon ginger and garlic paste
1/2 teaspoon turmeric
1/2 teaspoon chilly powder
1/2 teaspoon each of Garam Masala and Coriander Powder.
1/4 cup chopped Mint or Cilantro
Whole spices 2 Cloves ,2 cardamom,1 cinnamon stick
2 tablespoon Olive oil
Salt for seasoning.

Method
Marinate meat by mixing the meat with all the spice besides the whole spices,greens and oil and set aside for about 15 minutes.
Heat oil in pressure cooker or a saucepan.Add the chopped onions,whole spices and saute until golden brown. Add the marinated meat ,chopped methi,season with salt and stir until meat has no lumps. Add 1/2 cup of water and cover. Let cook for about 10 minutes in a pressure cooker or 30 minutes in a saucepan. Serve with Rice and Sambhar.

Tried and Tasted Jugalbandi: Avocado Veggie Parathas

Jugalbandit's Veggi-mole Parathas was an easy pick for Zu's Tried and Tasted. Never made my parathas so nutritious before ,with super foods like spinach and Avocado these parathas are healthy ,spicy and tasty . Truly admire healthy ideas and recipes of Jai and Bee.

Ingredients Needed
2 cups whole wheat flour
1 ripe Avocado ,mashed(or 1/2 cup leaf over guacamole)
1/2 cup blanched spinach
1 green chilly chopped
1/2 teaspoon cumin powder
1/4 teaspoon chilly powder
1/2 teaspoon salt
3 tablespoon Olive oil

Method
Blanch spinach by dropping in boiling water and after a minute drain and squeeze out excess water.
Make the dough by mixing all the ingredients. Knead well and let rest for 5 minutes.

Heat a pan or tava and roll the parathas single or layered. Spread some olive oil while roasting the parathas. Serve with any curry.

Garlic Herb Chicken

Garlic Herb Chicken
Herbs like cilantro are rich source of Vitamin A and C. Spinach has endless list of useful nutrients. Garlic helps lower cholesterol and has lot of other healthy benefits.Herbs and garlic match very well with the mild taste of Chicken.


Ingredients you'll need are
1 lb Free-range skinless chicken with fat trimmed
1 cup cilantro chopped
1 cup spinach chopped
1/2 cup mint chopped
1/4 cup fenugreek leaves chooped
1 small onion chopped
1 small tomato chopped
1/2 teaspoon turmeric
1/2 teaspoon chilly powder
2 cloves garlic
1/2 inch ginger root or 3/4 teaspoon ginger garlic paste
1/2 teaspoon cumin seeds
1 teaspoon sea salt
2 tablespoon Extra Virgin Olive Oil

To make the Curry
Trim any excess white fat from chicken pieces. Freeze the chicken for an hour before trimming that way fat cuts off easily. Clean meat by running it through cold water and pat dry with a paper towel. Mix 1/2 teaspoon of turmeric and keep aside for few minutes.This helps kill any bacteria on meat.

Blend all the herbs and keep aside
Heat a skillet on medium high flame. Add Olive oil ,chopped onions and cumin seeds. Saute for a minute and add the minced garlic . Now add the chopped tomato ,herb mixture ,chicken and chilly powder. Cover and let cook for about 30minutes on medium flame. When the chicken is tender serve with Brown rice or Flat bread(Paratha)

This recipe is off to Srivalli's Curry Mela

Almond oat muffins with Capuccino

Almond oat muffin is an excellent morning bread with combination of nuts ,dry fruits and whole oats. A smart way to add grains and fruit to your day is to make,bake and take along your own snacks rather than stopping for a bakery's high-fat goods.

Ingredients needed are
11/2 cup low fat buttermilk
2 organic eggs
3/4 cup whole rolled oats
3/4 cup whole wheat flour
1/2 cup all-purpose flour
1/4 cup almonds corsely chopped.
1/2 teaspoon baking soda
1 teaspoon baking powder
1/4 cup Olive oil
1/2 cup brown sugar
1 teaspoon ground cinnamon
Handful of dry cherries or cranberries
Makes about 6 medium muffins
To make the muffins
In a medium bowl,stir together the buttermilk,oats and cherries. Let stand for 15 minutes to plump the cherries and moisten the oats.

Preheat oven to 400F

In a large bowl,sift together the wheat flour,cinnamon,baking powder and soda.

To the buttermilk mixture ,add the eggs,oil,brown sugar,chopped nuts(reserve few to top on muffins) and stir just until combined

Line you muffin tray with parchment cups or spray with cooking spray. Fill each cup 3/4 full and sprinkle reserved nuts on top.

Bake for about 20minutes, until toothpick inserted in the center comes out clean. Cool for 5 minutes. Serve with cappuccino and any fresh fruit .


This breakfast combo is my entry for WBB Combi Breakfast hosted by Latha of Masala Magic

Fruity Nutty Mix(Panjeri):Completely Nourishing Nursing Moms

This nutritious mix is considered "the most essential" food while new mom is recovering after the birth and needs to regain her strength and energy ,while keeping up her milk supply for her new born. Usually consumed as long as mom is feeding her baby ,very popular grandma recommended recipe among Indian and Pakistani families for a new mom.
This can be a very unique gift for new moms.I made this mix for my friend and packed it in a cookie tin box as a new mom's gift.
Ingredients needed
1cup Raw Almonds
1cup Raw Cashews
1/2cup Unsalted Pistachios
1/4 cup roasted grated coconut (optional)
2 table spoon roasted semolina(Sooji Rava)
1/4 cup granule sugar
1cup Raisins or dried cherries
1cup Ghee or clarified Butter

To make the Mix
Heat ghee in a frying pan on medium flame.Fry the almonds until brown and set aside. Now fry the cashews and Pistachios until light brown and set aside. Finally fry the raisins until plump and set aside
Mix all the fried nuts ,cool them and Process\blend them to a coarse powder.Mix in the raisins,roasted rava,coconut and sugar.Store in a tight container.Nursing mom should eat 1 tablespoon twice a day for enhancing the milk supply .

Storage life is about 6 months in an air tight container


This recipe is my entry for Sangeeth's Eat Healthy :Calcium Rich Event

Zucchini Garlic Curry :Completely Nourishing for Nursing Moms

Zucchini Garlic Curry
This is my second recipe in my series of "Nursing Moms" recipes. Prepared with either zucchini or Indian bottle gourd along with garlic and milk, this curry has unique food value which helps in enhancing milk supply.

Ingredients needed for the Curry
2 Zucchini or Indian Bottle gourd ,Peeled and chopped
1 small onion chopped
1 big clove garlic ,chopped
1/2 cup low fat organic milk
1/4 teaspoon turmeric
1/4 teaspoon chili powder
1/4 teaspoon each of mustard seeds and cumin seeds
Sea salt as per taste
1 tablespoon Olive Oil

To Make the Curry
Heat Olive oil in a saucepan ,add the seeds and onion,saute until onions are translucent. Then added chopped garlic saute until get the roasted garlic aroma. Add the spice and the chopped zucchini.Add milk after a minute and cover and cook for about 15-20 minutes. Serve with Flat Breads or Rice.

Badam Harira (Almond Milk):Completely nourishing for Nursing Moms

If you are one of those smart moms who have chosen to breast feed your newborn then have this delicious drink everyday for a perennial supply of milk . Its rich in protein with almonds ,one of the most nutritious nuts. I made it for my friend who is a new mom.I had the recipe from my mom and many of my other friends share the same recipe for all its nutrition and strength it gives to a new mom. Happy Nursing for all the new moms:)

To make the Badam Harira
1 tablespoon Almond paste (make the Almond paste by blanching 1/2 cup almonds ,peel and blend with 2 tablespoons of water)
1 tablespoon whole wheat flour
1 cup organic milk
1 teaspoon sugar
1 teaspoon clarified butter or pure Ghee

Method
Heat ghee on medium low flame and start roasting the flour. roast until aromatic and lightly brown for about 5minutes. Now slowly add milk and keep whisking fast to prevent lumps. After adding the milk completely add the almond paste. simmer for a minute and sip while still hot.


This recipe is my entry for Sangeeth's Eat Healthy :Calcium Rich Event

Nature's best Drink

When you are feeling dull and tired ,make this nature's best drink and rejuvenate your energy. Its full of antioxidants.

Ingredients you'll need are
1/2 cup fresh blueberries
1 cup cranberry or pomegranate juice
1 cup chopped seedless water melon
6-8 baby carrots
6-8 seedless red grapes or pitted fresh cherries
6-8 leaves of baby spinach
6-8 Mint leaves

To make the Drink
Blend all the ingredients in a processor or blend until coarsely chopped. Now add a cup of water. Blend for 2 more minutes. Strain and serve Cold.


Nature's Best Drink has been posted for the events:
Eating with Season and Summer Splash

Spinach Fenugreek (Palak Methi)Lentil Soup

This is a simple soup with goodness of Lentils and Spinach. Tastes best with plain Flat Bread(Paratha) or Pita Bread.


Ingredients you'll need are
1/2 cup Moong Lentil
1 cup chopped Spinach

1/4 cup Methi(fenugreek) leaves,chopped
1/2 teaspoon Turmeric
2 small cloves Garlic
1/2 teaspoon mustard and cumin seeds
2 Dry Red Chillies
1 sprig curry leaves
1 Tablespoon Extra Virgin Olive Oil

To make this Simple Soup
Wash and Soak lentil for few minutes.

Cook the lentils in a cup of water ,turmeric ,salt and greens(Spinach and Fenugreek) until lentils are tender. May take 8-10 minutes in a pressure cooker or 20 minutes in a cover skillet. Now mash the cooked lentil mixture. Add another 1/2 cup of water or more if you like it more diluted.
Tempering the lentil soup
If you are from Middle east you probably will eat this soup without the tempering(Tadka).
Indians will rarely eat a lentil soup without the "tadka"
To prepare Tadka, heat EVOO in a smallest pan you have in the kitchen. Add the seeds ,peeled garlic, curry leaves and chillies. When the mustard seeds start to splutter you'll know the time is right to mix this tadka sensation in the lentil mixture.

Serve warm with your favorite kind of parathas or pita.

Health Nut Alert
Tadka can sometimes make you sneeze. Its could be because of the chillies used in the tadka , its just means your tadka is potent.

This is my entry for Sangeeth's Eat Healthy :Calcium rich Event

Splendid Spinach Lamb

Spinach matches no other green in its splendid list of nutrients.
Spinach is the richest known source of protein of all plant foods. The keys to the benefits of spinach for bone health comes in the form of Vitamin K, Vitamin A and magnesium.
It is vastly superior to carrots in terms of eye-beneficial nutrients such as beta carotene, lutein and zeaxanthin. spinach contains a greater range of vitamins, minerals and other beneficial nutrients than you will find in most commercial multi-vitamin/mineral supplements. Spinach proves to be a powerful anti cancer agent.

If we all can start loving Spinach like Popeye ,amazingly it'll not only make us super strong but also protect us against osteoporosis, heart disease, colon cancer, arthritis, and other diseases at the same time.

When shopping for lamb, select "Halal" lean cuts and use low fat cooking methods such as roasting, broiling, grilling, braising, or stewing.. Lamb is a good source of Iron and protein. lamb and other red meats, when eaten in moderation, can be part of a healthy diet.

Ingredients you'll need are
1/2 lb of Spinach
1/2 lb of lean cut Lamb
1 small onion
1 small tomato
1/2 teaspoon turmeric
1/2 teaspoon chilly powder
2 cloves garlic
1/2 inch ginger root or 1/2 teaspoon ginger garlic paste
1/2 teaspoon sea salt
1 tablespoon Olive oil

To make the Curry
Clean meat by running it through cold water and pat dry with a paper towel. Mix 1/2 teaspoon of turmeric and keep aside for few minutes.This helps kill any bacteria on meat.
Heat a skillet or pressure cooker on medium high flame. Add Olive oil ,chopped onions and cumin seeds. Saute for a minute and add the minced ginger and garlic . Now add the meat ,chopped tomato and chilly powder. Add half a cup of water and cover . let cook in pressure cooker for about 10 minutes or skillet about 40 minutes on medium flame. When the meat is tender add the chopped spinach. Cook for few minutes and serve this green delight with rice or bread.


Health nut Substitute
To get the serving of vegetable with meat , you can use zucchini ,cabbage ,green french beans ,squash or any vegetable of your choice.

This is my entry for Sangeeth's Eat Healthy :Calcium rich Event