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.

Apple Cider Vinegar Tea and Cumin Soy Biscuits

The unstable rise and drop(80F a day and 50F the next!) in spring temperatures can leave some of us miserably sick.Your truly was brought down by a bad episode of aching itchy soar throat followed by exasperating cough,not to mention the fatigue.Thankfully the relief came without visiting the doctor,through some simple home remedies.But beware if the throat ache or persistent cough does not subside in 3-4 days of home treatment or accompanies fever,be sure to get doctor's advice first.Normally the doctor would give antibiotic for bacterial infection but not for the viral,either of the cases,the home remedies can be put to test.There are many to try,but these two in particular are safe and work effectively for me.
1.Herbal teas (like the Ginger honey , Orange spice and Apple cider vinegar,recipe below),a cup every 3-4 hours.Slurping warm soups also is relieving.
2.Vitamin C and zinc lozenges or simply fresh berries or fresh fruits, helps boost immunity.



Apple Cider Vinegar Tea

Apple cider vinegar is a powerful detoxifying and purifying agent made from fermentation of apple cider,contains a potent supply of potassium which can helpful in easing the effects of colds,sore throats and allergies.Cider vinegar is available in most health food and super stores.

Ingredients
2 teaspoon apple cider vinegar
1 teaspoon honey
1 cup apple cider

Method
Add the apple cider and apple cider vinegar in a mug,stir in the honey until completely dissolved.Slowly sip away to relaxation.

The tea is tried and tested home remedy for sore throat and is now off to Home remedies 3,hosted this month by Jagruti of Joy of Cooking.



Cumin Soy Biscuits


Along with the soothing tea,a light nourishing snack, with touch of spices,contributed to healing the ailment.The cumin spice is good source of iron,know to strengthen immunity and aid digestion.The soy flour with richness of disease fighting isoflavones,nourishes the biscuits with pleasant moist texture.




Recipe
Ingredients
Makes about 8-10 biscuits
1 tablespoon cumin seeds
1/2 cup organic soy flour
1 cup fine ground whole wheat flour
1 and 1/2 teaspoon baking powder
1/2 cup apple or orange juice
2 tablespoon agave syrup or honey
2 tablespoon canola oil
1/4 teaspoon fine sea salt

Method
Preheat oven to 350 degrees with rack in center. In a medium bowl, sift together flours, baking powder,cumin seeds and salt. Add the oil and combine.Stir in enough apple juice to form dough firm enough to roll.
Cover and let the dough rest for 10 minutes.Divide in 2 portions.Sprinkle some all purpose flour on the work surface.Roll out one portion of the dough using a rolling pin,about 1/4 inch thick.Cut using a 3 inch cookie cutter.Lay on a parchment-lined baking sheet; spacing 2 inches apart.Finish making the biscuits with rest of the dough. Bake until lightly browned, about 15 minutes. Serve warm with tea.



I'm sending the biscuits over to Priya's Cooking with seeds Event ,the seeds in spotlight this month are Cumin

Viewer question
What remedy works best for your sore throat ?

Bitter Better Health - Methi(fenugreek) Soy Vegetable Cutlets

Bitter foods may not be pleasing to your palate.But the impressive health profile of some kinds of bitter foods might just want you to give them a try.Strangely,bitter foods were considered poisonous and not consumable for long.Until recently medical studies have shown some can offer amazing health boosts ,including prevention and fighting diseases.Read more about the studies here and here.

Fortunately for me,bitter wasn't an alienated taste,some like bitter gourd and fenugreek were pleasantly familiar in mom's cooking.
Tips on making the bitter more palatable :
* Make the start with more commonly available ,like black coffee,cocoa and extra dark chocolate.
* Balance the taste ,pair them with other mildly flavored fruits,nuts and vegetables to balance the unpleasant taste.For instance cooking bitter gourd\melon with onions can help even the bitterness.And Spinach with mustard greens worked perfectly in the ever so popular North India's favorite green side dish.
* Use the right cooking method,overcooking might add to the bitterness of the food like coffee and mustard greens.

I'd love to learn more about them from the enthusiastic foodies out there.Join me in the bitter better journey and help learn more ways to implement these good foods in everyday cooking.For the Health Nut Challenge 4 : Bitter Better Health

1.Cook with any of the following bitter foods list(or others you know of).Mention briefly about the health benefits.Can use cocoa or coffee to make lightly sweet desserts or snacks.Remember excess sweetness can mar the health benefits of bitter foods.

Bitter Better Foods

* Bitter Gourd\melon(Karela)
* Fenugreek(Methi) Sprouts
* Bitter greens and herbs like Mustard greens,Turnip greens, Fenugreek(Methi),Dandelion greens,Watercress,Swiss Chard
* Chicory family vegetables and greens - Radicchio,Endives,Escarole, Frisee ,Arugula
* Unsweetened cocoa
* Extra Dark chocolate with at least 70% cocoa
* Green Olives
* Black Coffee
* Flax seeds or meal

2.Please don't send the entries through e-mail.Just leave a link of your blog post(old or latest) under the comments section of this post by March 10th 2010.I'll be glad to include it in the round up.And lastly link back your post to this page.


Methi(Fenugreek leaves) Soy Vegetable Cutlets



Methi(fenugreek leaves) are fairly common herbs in Indian Cuisine.Lightly bitter,its best in flat bread(parathas) , lentils(dals), Meat(Chicken or lamb) or any stir fried vegetables.

Soy nuggets or granules are perfect vegan source of high protein.Nutrela soy nuggets or granules are commonly available in most Indian stores.Although one can also find other brands in health food stores.This recipe is recreation of the one on the Nutrela box.The bitterness of Methi in the cutlets is well balanced by the mild flavored soy,potatoes and lightly sweet carrots and peas.Cooked chicken breast or turkey can also be used instead of soy granules.
Recipe :
Ingredients
1 cup Soy Granules
1/4 cup Methi(Fenugreek) leaves,finely chopped
1 medium potato ,boiled , peeled and mashed
1 cup vegetables,boiled and mashed(I used peas and carrots)
2 small green chillies,finely chopped
1/2 teaspoon hot chili powder or cayenne
pinch of Turmeric
1 teaspoon spice mix of choice(I use garam masala + amchur powder)
1 tablespoon Canola oil

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 large mixing bowl.
Mix and Shape
Add rest of the vegetables,spices and Methi in ,mix well well to make a even mixture.Take about 2 tablespoon of mixture and shape them round or diamond.Lay on plate.Can be frozen in freezable containers for future use.
Roast
Heat about a teaspoon of oil at medium heat and lightly roast the 3-4 cutlets at a time ,about 3 minutes each side.Add a teaspoon of oil for each batch of cutlets.Serve warm as snack or appetizer.

Silk Heart Health Soy Milk......Strength in every pour. And a free Silk GiveAway.

The light and smooth taste of Silk Soy Milk is making me reach for it more often;I'm afraid it has become addictive,the proven health benefits entices me even more.

Silk's Heart Health Soy milk is made from nature's perfect Soy protein and cholesterol reducing plant sterols.It has the goodness of milk and then some more essential nutrients that make it a no cholesterol ,no saturated fat food with good source of omega 3s and antioxidants.Recent study has shown 3 servings of Silk Heart Health per day for four weeks ,can lower the cholesterol by 7%.

Silk Banana Dates Smoothie
To get the best taste of the Silk Heart Health Soy Milk enjoy it cold.Ideal with the morning cereal or in smoothie for a nourishing start of the day or anytime guilt-free snack.Silk is also a wholesome substitute for dairy milk ,can be used in baking or cooking with some tips in mind.

Recipe
Serves 2

Blend together 2 Cups of cold Silk Heart Health Soy Milk with 1 Ripe Banana and 2-3 Soft Dates until smooth .Serve.





Here is your chance to get the smooth taste of Silk for free.Leave a comment on this post.Please check back the post at the end of the week, one winner selected by the Random Integer Generator will take the 3 free coupons(Valid only in US).

Updated October 19th : The lucky winner is the number 3,Organic.Congrats!.Please mail me your address.

Savory Scones With Carrots and Greens

Scones make a delightful start of a morning,quick to bake these light and flaky bread of British origin are apt for breakfast or any meal of the day.My DH(who can sniff out butter in any disguise) prefers these without butter,I'd bake these with Olive oil just for him.But in the following recipe I use butter ,as it was just for me and my boys,we do love butter once in a while and besides nothing can replace butter in these scones for a flaky texture.Vegans could use shortening but be mindful of the trans fat in it.And use Soy milk and tofu instead of milk and butter milk.
The fruity scones are popular treats for breakfast,but this savory version with fresh greens and lightly sweet carrots proved to be an equally lovable delight.

Savory Scones
Preparation time: 2 minutes
Cooking time :12-15 minutes
Serves :3
Ingredients
2 cups Whole wheat flour
1 teaspoon of baking powder(aluminum free)
1/4 teaspoon baking soda
1/2 cup of fresh greens(spinach,broccoli rabe,chard or kale),finely chopped
1/2 cup carrots,finely shred
2 tablespoon of Organic butter,cold and cut in cubes
1 tablespoon flax seed meal (optional)
1/2 cup reduced fat butter milk or silken tofu
3/4 cup reduced fat milk or soy milk
pinch of black pepper or cayenne pepper
1/2 teaspoon of salt

Method
Preheat oven to 400F.
Combine flour, baking powder,soda and salt in a large mixing bowl. Mix well.Add the cold butter and using a fork cut in to the flour. Stir in carrots and herbs , coat well in the flour. Make a well in the center and pour in the butter milk and the milk. Gently fold the mixture to combine everything.
Sprinkle some all purpose flour on your work surface and press the dough in to circular shape. Place on the cookie or baking sheet and mark in to 7-8 wedges.
Bake for 12-15 minutes until lightly brown.For a darker and crisp scones,turn the broiler on just for few seconds before getting them out.Cool for a minute or two. Separate along the marking.Serve warm with your favorite beverage green tea,coffee or chai.

The savory scones are off to suitable events:
1.BBD - Spring Country Breads
2.15 minute meals
3.FIL:Carrots

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:(

Rose Berry Banana Soy Smoothie : Pink for Breast Cancer Awareness

Most of us know a loved one who had suffered from breast cancer. Just past week my aunt's friend was diagnosed with this horrible condition, I know 2 of my courageous friends who are breast cancer survivors. Listening to there stories makes us tremble yet they did not need sympathies ,but our awareness about this crippling condition and importance of its early detection to survive.
October is Breast Cancer Awareness Month (BCAM) ,an annual international health campaign organized by major breast cancer charities every October to increase awareness of the disease and to raise funds for research into its cause, prevention and cure.
Many blogs\sites are going pink this month for the cause.Check out my side bar for the Breast cancer awareness events in the blog sphere
Sameera raised her awareness through a heartwarming short story here.

Learn more about Breast cancer and donate for the cure

For my pink smoothie the Ingredients are
1 cup Soy milk
1 cup fat-free plain yogurt
1/2 frozen or fresh strawberries or raspberries,chopped
1/4 cup frozen or fresh blue berries
2 tablespoon Rose syrup(Roohafza or any other brand)
Dried nut and fruits for garnish.

Method
Blend the fruit with the milk and yogurt until smooth .Stir in a tablespoon of rose syrup. Pour in the serving cups, swirl remaining rose syrup on top of smoothie and garnish with chopped dried fruits and nuts. Serve chilled.

This simple quick healthy smoothie is off to Jen's Power of Pink Challenge.

Soy Vegetable Biryani

Soy biryani is prepared using soy nuggets(nutrella or nutri nuggets) ,which have meaty texture .Very bland in taste Soy nuggets taste spicy in this biryani by absorbing the flavors of the spices ,herbs and vegetables.
Method of preparation is same as my vegetable biryani .See the recipe for images of making layers of rice and vegetables


Read more about Soy facts
Ingredients you'll need are
4cups long grain Basmati rice
11/2 cup soy nuggets (Nutrela available in Indian\Paki stores)
1/2 Cup Each of Chopped Cauliflower,Broccoli,French Beans and Peas
1 teaspoon Ginger garlic paste
1 teaspoon Ground spices cloves, cinnamon ,coriander seeds and cumin seeds(aka Garam Masala)
Few Whole Spices Cloves,Cumin seeds,Cinnamon sticks and cardamom
1 cup Chopped cilantro and mint
1 medium Onion Thinly Sliced
1/2 lime juice
2 green chillies
1 teaspoon red chilly powder
1 teaspoon turmeric
2 teaspoon salt
3 tablespoon Extra Virgin Olive Oil


To make the Vegetable Biryani
Soak the Soy Chunks
Boil 3 cups of water and add the soy nuggets and cover. Allow to puff up for about 15 minutes. Then drain and squeeze out excess water and set aside.
Cook the veggies and Soy
Heat EVOO in a Saucepan with lid .Fry the thinly sliced onions until lightly golden brown. Remove the fried onions and set aside.Add the cumin seeds ,whole Spices and saute for a minute .Stir in the chopped Veggies and other spices. Cover and cook Veggies along with the soaked soy nuggets for another 10 minutes while stirring occasionally.
Cook Rice
Meanwhile wash and soak rice for 15minutes. Boil about 8 cups of water in another large Skillet with lid and add salt and whole cloves. Drain the water from rice and add to the boiling water. Cook until its 70% done.
Make Layers and Cook Some more
Gather all the ingredients(Chopped Mint\Cilantro,Lime Juice ,Cooked Veggie soy mixture and crispy fried onions) to make the layers promptly.Drain the rice in a strainer. Real quick before the rice cools. Keep the same skillet used to boil rice back on heat. Add a table spoon of EVOO. Spread half the rice in the skillet.
Spread the vegetable soy mixture,Sprinkle the lime juice,crispy fried onions and chopped greens around the first rice layer. Lastly layer the rest half of rice .

Sprinkle with onions on top and cover. Cover tightly and cook for another 10 minutes until you see steam escaping from the lid. Wait another 10 minutes before removing the lid.
Mix Layers
Before serving properly mix all the layers and serve with any Chutney.

Health Nut Note
Add a cup of brown rice along with white rice to make this biryani wholesome and healthier.

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

Other Yummy Biryani recipes Posted here
Fish Biryani

Hyderabadi Lamb Biryani

Fish Biryani

Tasty Spinach Tofu

Tasty Spinach Tofu
This recipe is prepared just like the famous "Palak Paneer" recipe. I just substituted fatty paneer(cottage cheese) with healthier Tofu

Ingredients you'll need are
1 lb spinach
1/2 lb Firm Tofu
1 medium onion
1 plum tomato
1 tablespoon coriander powder
1 teaspoon red chilly powder
1/2 teaspoon cumin powder
1/2 teaspoon turmeric powder
1/2 teaspoon salt
2 tablespoon Extra Virgin Olive Oil

To make this curry
Cut Tofu into cubes.Keep aside.
Blanch spinach in boiling water for couple of minutes and puree in a blender.
Heat EVOO in a saucepan on medium flame. Add chopped onions and whole spices(cumin,cinnamon and cardamom) saute for a minute before adding minced ginger and garlic. After few seconds add the turmeric , other powders and spinach puree. Simmer and add the tofu pieces. Cook for another 10 minutes and serve with rice or bread.

Flax Blueberry smoothie

Mixing 2 super foods,blueberry and flax in a smoothie, makes this drink super good for you.
Flax Blueberry smoothie

Ingredients you'll need are:
3/4 cup fresh Organic blueberries
1/2 ripe banana
1/2 cup Organic vanilla soy milk
1 cup Organic vanilla fat-free yogurt(or 3/4 cup fat free Greek yogurt like Okios or Chobani)
2 tablespoon flax seed meal
2 tablespoon Pure Organic honey

To make the Smoothie
Blend all the ingredients together until smooth and serve cold.