Garlic Zucchini "HUMMUS" and Cinnamon-Sugar Hummus

Here is a sneak preview of my new Kids Color Cookbook, which is now offered in an electronic version! I also wanted to take the time to thank all of you for your love and support. My husband lost his job over a month ago and we have been trying to make it on one income. All of your help with buying my books and purchasing through my aStore really helps my family. You all are blessings to us! Click HERE to find my books and other healthy products!

Most of you know hummus is traditionally made with chickpeas, which is a legume. My program doesn't allow beans or legumes. Sure, they seem harmless...no corn syrup, no trans-fats, no "plastic package" surrounding this food item...so what's wrong with eating Hummus?

Beans and legumes, as well as grains, contain lectins, which are indigestible proteins found in plants that attach themselves to the lower intestine, causing a really unpleasant inflammatory response and a cascade of bowel issues. This is when people suffer from Crohn's, colitis, IBS, and other auto-immune disorders. These lectins also increase the risk of leptin resistance (which I write a whole chapter on in Secrets to a Healthy Metabolism). Leptin is the hormone that signals that we are full, which can malfunction causing over-eating. 

This is why I suggest a grain-free, bean-free diet. My passion is to make this limited diet as tasty as possible so you can stay successful! Here is a recipe that you will totally enjoy that is low in starch and no lectins!

"HEALTHIFIED" GARLIC HUMMUS

1 large zucchini, cut into chunks
1/2 cup tahini

1 clove garlic, peeled
1 TBS macadamia nut or olive oil
2 TBS lemon juice
1 tsp cumin
1 tsp smoked paprika
1 tsp Celtic sea salt

Combine all the ingredients in a high powered blender or food processor and process until smooth. Taste and adjust the seasonings to taste. Makes 4 servings.

CINNAMON-SUGAR "HUMMUS" VARIATION: Omit the garlic, cumin, and paprika. Add 1/4 cup Swerve (or 1 tsp stevia glycerite) and 2 tsp cinnamon. Serve with BAGEL CHIPS (recipe in Kids Cookbook).

NUTRITIONAL COMPARISON (per cup)
Traditional Hummus = 435 calories, 21g fat, 10g protein, 49.9g carbs, 9g fiber (40.9 effective carbs)
"Healthified" Hummus = 228 calories, 19g fat, 6.5g protein, 10.5g carbs, 3.9g fiber (6.6 effective carbs)

Caramel "Apples"

I know some people think I am crazy that I'm not a fan of fruit, BUT fruit sugar is a fructose which is metabolized differently in the body.

Why FRUCTOSE is so harmful:

1. Fructose can only be metabolized by the liver; glucose on the other hand can be metabolized by every cell in the body. Fructose raises triglycerides (blood fats) like no other food. Fructose bypasses the enzyme phosphofructokinase, which is the rate-limiting enzyme for glucose metabolism. Fructose is shunted past the sugar-regulating pathways and into the fat-formation pathway. The liver converts this fructose to fat, which, unfortunately, remains in the liver = FATTY LIVER DISEASE. Consuming fructose is essentially consuming fat! This is why I see so many children with fatty liver disease...they aren't drinking alcohol, they are drinking sodas, juices and consuming too much fructose!

2. Fructose reduces the sensitivity of insulin receptors, which causes type II diabetes. Insulin receptors are the way glucose enters a cell to be metabolized. Our cells become resistant to the effects of insulin and as a result, the body needs to make more insulin to handle the same amount of glucose. We also start to produce insulin as a defense mechanism even if we don't eat and sugar or starch. YIKES! This is why we should allow our children to eat so much sugar and starch either...even though they are thin and active, you are setting them up for an adulthood where they can't enjoy a dessert without reaping the adverse effects. I grew up on Fruity Pebbles and skim milk for breakfast, Cocoa Pebbles for dinner, which is why I am so sensitive to glucose.

3. Fructose is high in uric acid, which increases blood pressure and causes gout.

4. Fructose increases lactic acid in the blood. High levels cause metabolic acidosis especially for those with conditions such as diabetes.

5. Fructose accelerates oxidative damage and increases aging. Fructose changes the collagen of our skin making it prone to wrinkles.

6. High consumption of fructose leads to mineral losses: iron, calcium magnesium and zinc, which can lead to low bone density (osteoporosis). It also interferes with copper metabolism. This causes collagen and elastin being unable to form, which are connective tissue that hold the body together. A deficiency in copper can also lead to infertility, bone loss, anemia, defects of the arteries, infertility, high cholesterol levels, heart attacks and inability to control blood sugar.

7. Fructose has no effect on our hunger hormone ghrelin and interferes with brain’s communication with leptin, which is the hormone that tells us to stop eating and you CAN become leptin resistant! (please read the chapter on HORMONES in Secrets to a Healthy Metabolism for charts on FOODS to Eat and FOODS to NOT EAT to balance your hormones properly.)

Is an apple the downfall of American's weight issue, no, BUT if you are already insulin sensitive a jicama would be a healthier alternative that has a texture just like an apple.

1 large jicama, cut into 1 inch squares
Caramel Layer:
6 tbsp butter
1 cup Just Like Sugar OR xylitol
1/2 cup heavy whipping cream
TOPPINGS:
Crushed nuts OR my "Healthified" Granola

First off make the caramel sauce.

Using Just Like Sugar: Before you begin, make sure you have everything ready to go - the cream and the butter next to the pan, ready to put in. Work fast or the sweetener will burn. Heat butter on high heat in a heavy-bottomed 2-quart (2 L) or 3-quart (3 L) saucepan. As soon as it comes to a boil, watch for specks of brown (this is brown butter....so good on veggies!). Immediately add the Just Like Sugar® and the cream to the pan. Whisk until caramel sauce is smooth. Let cool in the pan for a couple minutes, and then pour into a glass mason jar and let sit to cool to room temperature. Store in the refrigerator up to 2 weeks.

Using Xylitol: Again have everything ready. Wear oven mitts; the caramelized sugar will be much hotter than boiling water. In a heavy-bottomed 2-quart (2 L) or 3-quart (3 L) saucepan, heat sweetener on moderately high heat. As it begins to melt, stir vigorously with a whisk or wooden spoon. As soon as it comes to a boil, stop stirring. You can swirl the pan a bit if you want, from this point on. As soon as all of the xylitol crystals have melted (the liquid should be dark amber in color), immediately add the butter to the pan. Whisk until the butter has melted. Once the butter has melted, take the pan off the heat. Count to three, then slowly add the cream to the pan and continue to whisk to incorporate. Note that when you add the butter and the cream, the mixture will foam up considerably. Whisk until caramel sauce is smooth. Let cool in the pan for a couple minutes, then pour into a glass mason jar and let sit to cool to room temperature. Store in the refrigerator for up to 2 weeks.

Dip the jicama squares into the caramel. Roll in nuts (I used my granola recipe). Set on parchment paper. Enjoy!

NUTRITIONAL COMPARISON (per 2 TBS)
Traditional Caramel Sauce = 130 calories, 24 carbs, 0 g fiber
“Healthified” Just Like Sugar = 51 calories, 12 carbs, 12 g fiber, (0 effective)
“Healthified” Xylitol Caramel = 60 calories, 1 carb, 0 fiber (1 effective)

1 cup apple = 65 calories, 18 carbs, 3g fiber
1 cup jicama = 45 calories, 11 carbs, 6.5g fiber

Protein Graham Crackers II

Keebler Graham Cracker Ingredients: Enriched Flour (Wheat Flour, Niacin, Reduced Iron, Thiamin Mononitrate [Vitamin B1]Riboflavin [Vitamin B2]Folic Acid)Sugar, Whole Wheat (Graham) Flour, Cottonseed and Partially Hydrogenated Soybean Oil with TBHQ, Molasses, Corn Syrup, contains Two Percent or less of Leavening (Baking Soda, Sodium Acid Pyrophosphate, Monocalcium Phosphate)Calcium Carbonate, Salt, Soy Lecithin, Artificial Flavor.

So why are these treats so bad?
1. TRANS-FAT: Unlike the liquid omega-3 fatty acids lacking in most children's diets, these solid man-made fats make the brain membrane less fluid and alter the signaling ability of neurotransmitters, such as dopamine. When you start eating foods with trans-fat at early ages the less likely the brain will function proper as adults which results in depression and/or anxiety.  Trans fats also interfere with the ability of the cells of the body to metabolize the fats that are essential for proper neurotransmitter function. Are you or your kids depressed?

2. WHITE FLOUR: Do your kids live off of cereal, sandwiches, crackers and pasta? A diet high in refined carbs causes deficiencies in selenium (linked to irritability and depression), chromium (essential for blood-sugar control), zinc (causes salty and sweet cravings), iron and B vitamins (lack of energy). A 14-year study examined and proved that these deficiencies caused antisocial behaviour as teenagers.

3. SUGAR: Sugar immediately boosts blood-sugar levels (and fat storing hormone: insulin) and creates a surge of energy and serotonin. BUT this surge is short lived; it puts kids on an artificial high in terms of brain function, but that stimulates the release of too much insulin which causes blood-sugar levels to plummet. In a short time, their brains are in a fog. They can't concentrate, they're irritable and find it hard to hold on to stable emotional reactions.

4. CORN SYRUP and SOYBEANS (GMO foods): Food that contains genetically engineered organisms transfer genetic material into the DNA of bacteria in the intestinal tract leading to a snowball of health problems. One of which, a decrease in serotonin (natural antidepressant). Our gut produces serotonin.
 
I already have a recipe for Graham crackers using almond flour (click HERE to find), but for those of you allergic to almonds or prefer to bake with coconut flour, here you go! This recipe was inspired by Joyful Abode.




3/4 cup coconut flour
1/2 cup vanilla whey or egg white protein
1/2 tsp Celtic sea salt
1 tsp aluminum free baking powder
1 tsp cinnamon
1/2 tsp Celtic sea salt
6 TBS coconut oil OR butter softened
1/2 cup erythritol (or Organic Zero)
1 tsp stevia glycerite
1 TBS vanilla
2 eggs

Preheat oven to 350 degrees F. In a medium bowl, mix together the first six ingredients. In a separate bowl cream together the butter, sweetener, vanilla and eggs. Slowly add in the coconut flour mixture until you have a thick dough.

Grease 2 pieces of parchment paper with coconut oil spray (click HERE to find the one I like). Place dough in between the greased parchment and roll the dough to about 1/8 inch thick (try to make it even throughout or the thinner areas will burn). Remove top parchment and use a pizza cutter to score the dough into Graham cracker shapes. Use a fork to poke holes in down the cracker (see photo). Place the parchment onto a cookie sheet and bake for 15 minutes or until light golden brown. Serve with unsweetened coconut milk or almond milk.

CHOCOLATE VARIATION:
-Replace:
1. Chocolate whey for vanilla whey
2. Chocolate extract for vanilla extract
3. Chocolate stevia in place of stevia glycerite
-Add in 1/4 cup unsweetened cocoa powder

NUTRITIONAL COMPARRISON (per serving)
Traditional Graham Cracker: 130 calories, 22 carbs, 1 g fiber, 2 g protein
"Healthified" Graham Cracker: 101 calories, 0.7 carbs, 0 fiber, 10.3 g protein

Skim milk: 90 calories, 12 carbs, 12 g sugar
Unsweetened Almond Milk: 40 calories, 1 carb, 0 g sugar
Unsweetened Coconut Milk: 50 calories, 1 carb, 0 g sugar

FYI: almond milk has twice as much calcium as dairy!

Nutter Butters

Do you love Nutter Butter Cookies? Check out the ingredients: TRANS-FATS and High Fructose Corn Syrup! FLOUR, NIACIN, REDUCED IRON, THIAMINE MONONITRATE {VITAMIN B1}, RIBOFLAVIN {VITAMIN B2}, FOLIC ACID), SUGAR, PEANUT BUTTER (PEANUTS, CORN SYRUP SOLIDS, HYDROGENATED RAPSEED AND/OR COTTONSEED AND/OR SOYBEAN OILS, SALT), SOYBEAN OIL AND/OR PALM OIL, HIGH FRUCTOSE CORN SYRUP, GRAHAM FLOUR (WHOLE GRAN WHEAT FLOUR), PARTIALLY HYDROGENATED COTTONSEED OIL, SALT, LEAVENING (BAKING SODA AND/OR CALCIUM PHOSPHATE), CORNSTARCH, SOY LECITHIN (EMULSIFIER), VANILLIN - AN ARTIFICIAL FLAVOR.

Imagine this...your brain conducts routine daily maintenance on your dopamine and serotonin receptors (both essential for mood and concentration). These receptors are composed of Omega-3 fatty acid called DHA. If you consume TRANS-FAT (hydrogenated oils) instead of healthy DHA, your brain molecules use this as a construction material instead. They problem is that trans-fats are shaped differently than DHA: they are straight while DHA is curved. Dopamine receptors becomes mis-shaped and don't work very well. Repeat this scenario meal after meal, day after day, year after year, and you could wind up with problems like ADHD, problems concentrating, anxiety and depression. What is more bothersome to me is when we give our children these so called "treats" because they are entitled to have them when they are young, but it is even more detrimental because children's brains are still developing.

The typical American diet is almost devoid of these essential omegas; they are called "essential fatty acids" because your body can't make them...you must consume them. In fact, over 60% of Americans are deficient in Omega-3 fatty acids, and about 20% have so little that test methods can't detect any in their blood. Omega-3 deficiencies are also linked to dyslexia, memory problems, weight gain, cancer, heart disease, acne, eczema, allergies, inflammatory diseases, arthritis, diabetes, and SO many other conditions. Your brain is more than 60% structural fat, so it is no wonder why if we don't serve our children this essential brain food, they will have a hard time succeeding in school. To read more on Serotonin and Dopamine, try this book: Secrets to Controlling Your Weight Cravings and Mood.




1/2 c. vanilla whey/egg white protein
3/4 c. peanut flour (or almond flour)
1/4 tsp baking soda
1/4 tsp Celtic sea salt
1/4 c. peanut butter (or almond)
1/4 c. Just Like Sugar (or erythritol)
1 tsp stevia glycerite
2 TBS water (to hold dough together)

FILLING:
1/2 c. peanut butter
1/2 c. cream cheese
1/4 c. Just Like Sugar
1/2 tsp stevia glycerite



Preheat the oven to 400 degrees F. In a medium bowl, stir together the whey, peanut/almond flour, baking soda and salt. Cut in the peanut butter using a pastry blender or your fingers until the butter lumps are smaller than peas. Stir in the water and sweetener to form a stiff dough. On parchment paper, roll the dough out to 1/8 inch in thickness. On a cookie sheet, place 1/4 inch balls 2 inches apart. Flatten balls into circles (I used a measuring cup). Bake for 10-12 minutes in the preheated oven, until edges are lightly browned. Cool in oven to crisp up.  FILLING: Mix together and use to hold cookies together. Makes 12 servings.

NUTRITIONAL COMPARISON (per serving)
Traditional Nutter Butter = 160 calories, 8g fat, 2g protein, 20 carbs, 1g fiber

"Healthified" Nutter Butter = 160 calories, 11g fat, 10.5g protein, 5 carbs, 2g fiber

Sticks and Dip

Have you ever seen those pre-packaged sticks and cheese dip? I just saw them at the grocery store and thought...What the heck is that cheese made out of? It wasn't even in the refrigerator section!!! AND it has the SCARY TBHQ junk in them too!

Here are the ingredients in the crackers and "cheese:" *Bold = TRANS-FAT
Enriched Flour [Wheat Flour, Niacin, Reduced Iron, Thiamine Mononitrate (Vitamin B1), Riboflavin (Vitamin B2), Folic Acid], Water, Cheddar and Other Natural Cheese [Pasteurized Milk, Cheese Culture, Salt, Enzymes, Annatto (Vegetable Color)], Sugar, Whey, Partially Hydrogenated Soybean and Cottonseed Oil with TBHQ, Milkfat, Contains 2% or Less of: Maltodextrin, Sodium Phosphate, Corn Syrup Solids, Salt, Lactic Acid, Sorbic Acid (Preservative), APO-Carotenal (Color), Xanthan Gum, Yeast Extract, Sodium Bicarbonate, Sodium Alginate, Natural Flavor, Sodium Citrate, Soy Lecithin, Mono and Diglycerides, Ascorbic Acid, Citric Acid.

The membranes of neurons (the part of the brain cells responsible for communication) are composed of a layer of fatty acid molecules. Fatty acids are what healthy fats are composed of. When you digest the fat in your food, it is broken down into fatty acid molecules. Your brain uses these to assemble the special types of fat it incorporates into its cell membranes. If you eat healthy omega 3 fats, we will build healthy happy and calm brains. If you sneak in trans-fats (hydrogentated oils), your brain cells get ridged and hard. Communication between the cells is nearly impossible. When this happens we have a hard time focusing and our moods are low.

The myelin is the protective sheath that covers communicating neurons. It is composed of 30% protein and 70% fat. One of the most common fatty acids in myelin is oleic acid. Breastmilk is the most abundant source of this fatty acid. Some other good sources are walnuts, almonds, pecans, macadamias, peanuts, and avocados.

So instead of making our cells stiff and ridged, let’s fill our children’s brains with lots of oleic acid!



Cheese Dip:
2 ounces cream cheese
2 ounces sharp (white) cheddar
2 TBS veggie/beef broth

Place in a sauce pan and warm on low until melted. Remove from heat and cool. (You could do this in the microwave). This will thicken up as it sets.

Crackers:
1 cup Blanched almond flour
1 cup Parmesan cheese, finely grated
1 tsp Celtic sea salt
water (just enough to hold dough together)

Preheat oven to 350 degrees F. Pulse all the ingredients (except for the water) together in a food processor or blender. Add the cold water to the dough, a bit at a time, until the mixture is holding together well enough to work into a ball or two. Roll into 1/2 inch balls. Using your fingers, roll balls back and fourth until a stick/log shape. Bake for 20 minutes, or until crackers are browned. The darker, the crispier.Makes 8 servings.

NUTRITIONAL COMPARISON (per serving)
MOO TOWN Sticks and Dip = 200 calories, 8g fat, 4g protein, 28 carbs, 0 fiber
"Healthified" Sticks and Dip = 191 calories, 15g fat, 10g protein, 3.8 carbs, 1.5g fiber

Pita Wedges with Green Almond Hash and Hummus

Tender ,green and fuzzy ,these tangy morsels ,is how the amazing almonds start off.Exclusive to the spring season,green almonds are considered a rare delicacy for its short lifespan and incredibly succulent flavor.The tender spring fruit,has a soft white almond core,is completely edible,while the green almonds harvested in late summer have harder shell,with a more firm and brown almond in the core.Originating from Middle East and Mediterranean,these are also grown in California and can easily be spotted in Middle Eastern and other specialty stores,at an affordable price.


The grape-sized green almonds with a sprinkle of salt makes an enjoyable tart snack.Or makes a wholesome addition in stews and pasta.The grated or shaved green almonds can be tossed in salad or used as garnish.

These strikingly attractive appetizers , made with crunchy baked whole grain pita wedges slathered with creamy hummus and garnished with finely shred green almonds, red cabbage and fresh herbs,is one another simple and pleasing way to savor the spring delicacy.

Ingredients
For Pita wedges
2 large or 3 medium whole grain pita bread
1 tablespoon extra virgin olive oil
1/4 teaspoon hot chili powder
1/4 teaspoon salt

For Green Almond Hash
1 cup tender green almonds,rinsed
1 tablespoon lemon juice,freshly squeezed.
pinch of salt

1 cup home made hummus

1/4 cup of other vegetables like carrots or red cabbage,finely shred
few leaves of fresh herbs(I use tender fenugreek leaves)

Method
Preheat oven to 400 degrees F
Using a chef's knife cut each pita in to 2 halves. Cut each half in 4 or 8 triangles each,depending how big you like the wedges. Lay the triangles on a cookie sheet.
Combine Olive oil and spices in a bowl. Brush the mixture over each of the cut pita.
Now bake for about 7-8 minutes until lightly browned and crispy.Keep a close eye as these can burn easily.Cool for rack for a minute before spreading hummus.

While the pita wedges cool,prepare the green almond hash.Snap off the step part of the almonds.Process in a blender or food processor along with salt and lemon juice until finely chopped.

To assemble the wedges,spread about a tablespoon of hummus over,then sprinkle the green almond hash all around ,then finally sprinkle other shred vegetable and some fresh herbs and serve.

The recipe is my entry for Weekend Herb Blogging #229 ,hosted this week by Katie of Eat this

Ladies Fingers(Okra) fries

I like the name ladies fingers better than okra.It rightly describes the delicate yet enduring feminine nature that's so eminent in the wonder vegetable.The stir fried ladies finger is the one the most tasty side dish with warm roti that mom used to make for breakfast.For some reason I still could not replicate the taste of mom's stir-fry,could be the quality of the vegetable here,usually over grown and not so juicy as the ones I tasted back home.
This baked okra fries is perfect with the fresh large size Okra that is more common here.The warm fries with hot cuppa chai is a promising combo snack sure to brighten the dull cold evenings.

Recipe : Baked Spicy Lady's fingers(Okra) Fries
Ingredients
1/2 pound Fresh Okra
1/2 teaspoon hot chili powder
1/4 teaspoon each of ground cumin and coriander
Pinch of turmeric
1/2 teaspoon sea salt
3 teaspoon Canola oil or extra virgin olive oil


Method
Rinse the okra in cold water and pat dry with a kitchen towel or allow to air dry for an hour.Cut off the top and cut each Okra in 4 strips.Transfer in a large mixing bowl and combine with all the spices ,oil and salt.
Preheat Oven to 375F.Lay the okra on a baking sheet,spread evenly and prevent any overlapping.Keep a close eye on them,as these can burn easily.Bake for 8-10 minutes until crisp.Serve warm with hot Cuppa chai.

Winter Olympic Special: Cranberry Chicken Satay and Falafel Lollies

Exciting week ahead for the sports fans.With Winter Olympics at Vancouver starting next Friday(Feb. 12th) ,now is the time to start thinking about ways to cheer on your favorite player or team.May the best teams win.
Very close to the home of Winter Olympics 2010,Vancouver Canada,is Richmond that is also home to one of the largest group of Cranberry farms( more than 60 family-owned farms), the majority of which are part of the Ocean Spray Cooperative.What better fruit than healthy versatile cranberries, to honor the winter games and the Cranberry farmers of the region.For the love of cranberries,don't miss the 13 Million Cranberries Spectacular Tribute in Front of the Richmond Olympic Oval,a special display to honor the Olympics,by Ocean Spray and Richmond’s cranberry growers ,in the shape of the Canadian Olympic Committee’s logo.

Now for the appetizing game time foods enriched by Canada's own Cranberries,the Cranberry Chicken Satay and Falafel Lollies.

Cranberry Chicken\Turkey Satays
Satay/Sate ,the succulent meatie appetizer and popular street from South east Asia(Thailand,Indonesia,Vietnam and Malaysia),is also a favorite game time snack on the stick.Thin strips of spiced meat are woven on the skewers ,grilled and enjoyed with a peanut dip.
Recipe adapted from Cranberry Turkey Satays .Find more cranberry recipes at www.oceanspray.ca
Ingredients
2/3 cup Ocean Spray® Whole Berry Cranberry Sauce or Homemade Cranberry sauce(see recipe below)
1 lb boneless, skinless Organic\Free range chicken or turkey breast
1/3 cup peanut butter or 1/2 cup roasted peanuts
4 teaspoon soy sauce
4 teaspoon lemon juice
1 garlic cloves, minced
1 thumb-size piece galangal or ginger, peeled and minced
1/4 of thumb-size piece fresh turmeric, or 1/2 teaspoon
turmeric powder
1/2 Teaspoon each of ground coriander and cumin
1 1/2 tsp crushed red pepper flakes or 3 dry red chillies
chopped cilantro, to taste
24 bamboo or metal skewers

Homemade Cranberry sauce
2 cups Ocean Spray Cranberries
1/2 cup water
2 tablespoon agave nectar
To make the sauce:Bring cranberries, water and Agave nectar to a boil on medium heat, reduce temperature to simmer for 5 to 6 minutes until cranberries pop and the sauce thickens,about 15-20 minutes.

Method
Combine Ocean Spray® Whole Berry Cranberry Sauce(or home made cranberry sauce), peanut butter, soy sauce, lemon juice, garlic and pepper flakes in a blender container. Cover and blend 30 seconds or until well mixed. Reserve 1/2 cup. Stir cilantro into remainder and set aside


Cut chicken or turkey breast crosswise into 1/4-inch slices. Combine turkey and the 1/2 cup cranberry mixture in medium mixing bowl. Cover and refrigerate 30 minutes. Soak bamboo skewers in water 30 minutes.

Thread chicken or turkey onto skewers. Broil or grill until turkey is no longer pink inside, turning once. Brush reserved cranberry cilantro mixture over satays and serve any remaining sauce as dip.


Baked Fat-free Cranberry Falafel Lollies with Hummus

A Vegan crunchy appetizer from Middle East,which can also be made fat free by baking them.Served with creamy hummus you'd want to make these more often.
Recipe
Make about 24 falafels
Ingredients
1/2 cup Ocean Spray cranberries
2 cups Chickpeas ,soaked over night and drained
1/4 cup mint, or cilantro or parsley, chopped
1 clove garlic clove,peeled
1/2 teaspoon cumin powder or seeds
1/2 teaspoon coriander powder or seeds
1/2 teaspoon sea salt

Method
Mix and blend chickpeas,cranberries, Mint, garlic, cumin, coriander and salt,until smooth,don't add any water.

Preheat oven to 350F.Take about a tablespoon of the mixture and shape in balls.Lay on baking sheet.Bake for 15-20 minutes until cooked through.Keep warm in oven until time to serve along with Hummus dip.I had these fancy drink mixers that were perfect to mount on the falafel to make an easy pick and dip appetizer.You could also use wooden toothpicks.


The post is my contribution for the Blogger aid Changing the Face of Famine :Culinary Olympics 2010


Which team will you be cheering this Winter Olympics?

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.

Broccoli Puff Pastry Wraps

These crispy flaky snacks bundled in nutrition is my recreation of the wonderful Pepperidge farm puff pastry recipe.Tender Asparagus work beautifully,but as its not in season,I adjusted with next best veggie - broccoli, which is also more common in my everyday cooking.Blanch the broccoli to tenderize the vegetable before wrapping and baking.Wrap around the lightly spiced puff pastry,I had the home made puff pastry dough,from the last Daring Baker Challenge.These are now served at Meeta's Monthly Mingle : High Tea Treats ,the hostess of the mingle is Aparna of My diverse Kitchen.



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Recipe
Ingredients
8 broccoli florets along with 3-4 inch tender stalks or Asparagus with ends snapped.
Puff pastry sheet,thawed and cut in 7-8 inch strips(I used Homemade Puff pastry)
1 teaspoon of spice mix for sprinkling on pastry(I used cumin,pepper and salt)
Method
Preheat oven to 400F.
Blanch the broccoli in salted water for 4-5 minutes.Drain and drop in cold water until cool.Drain and pat dry with paper towel.Don't blanch if using asparagus.
Spread the spice mix on a plate and roll the pastry strip in the spice until coated all over.Now tightly roll the strips around the vegetable and place seam side down on a baking sheet.Bake for 10-15 minutes until pastry is puffed and lightly brown.Serve warm with light tea(I served the Lipton Cranberry and pomegranate green tea)

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Oatmeal fruit Macaroons ...No Sugar Added?

Don't be fooled by the label "No sugar added" as low-sugar or sugar free ,especially on those easy sip juice boxes.Even without any sugar added a 7 oz juice box can have about 23 grams of sugar,how sugary is that?. "No sugar added" label only means no extra sugar has been added ,food is usually prepared using natural sweetness from fruits or vegetables,even though it could still be high in sugar.

Why is low-sugar so healthy? lesser sugar you eat the stronger the bodies immune system works.Which is why its not uncommon to see some of us end up with severe colds and flu after holiday sweet indulgences.The high sugar in the body slows\weakens the body's natural defenses(immune system) and makes the body more vulnerable to bacterial and viral infections.For an over all good health ,eating low sugar diet is vital.

For the oatmeal macaroons I used some dried tropical fruit mix.Lucky for me ,my store here sells the kind with tart dried kiwis,papaya,mangoes,bananas and pineapples.The macaroons are low in sweetness with heart healthy Oatmeal and tart and sweet bits of dried tropical fruit,just right for a holiday indulgent treat.

Ingredients
1 1\2 cup Original rolled Oats,toasted
2 tablespoon Organic butter
2 tablespoon light olive oil
1 Organic egg
1/4 teaspoon cinnamon
pinch of ground cloves
1/2 cup dried fruits(I used the tropical fruit mix,already has 24 gms of sugar in one serving(1/2 cup) ,hence I added no extra sugar)
1 teaspoon grated lemon zest

Method
Line your baking sheet with parchment paper or aluminum foil.Preheat Oven to 350F.

Melt butter in a pan,add the rolled oats,oil and brown then lightly,stir constantly about 2-4 minutes.Allow to cool.
Beat egg and spices until fluffy ,stir in cooled oats,chopped dried fruit and the lemon zest.
Using a tablespoon drop the mixture on the baking sheet and about 1 inch apart.
Bake for about 15 minutes until light brown on top.Cool on wire rack.

Low sugar Oatmeal fruit Macaroons will be joining in Meeta's Monthly Mingle ,hosting the Low-sugar treats is Dee of Daily Tiffin.

Methi(fenugreek) Onions Pakodas

Methi(Fenugreek) is rich in iron and good source of calcium and mineral like magnesium and potassium. Fresh methi tastes stronger than frozen. Methi in curries gives a unique taste, the methi in onion pakodas adds more flavor.
Ingredients
1/4 cup methi(fresh or frozen) chopped
1 big size Onion ,sliced lengthwise
1/2 cup Gram Flour(ground chick pea flour)\Besan
pinch of baking soda
1/2 teaspoon chilly powder
1/2 teaspoon cumin seeds
Pinch of Turmeric
1/2 teaspoon Salt
1 cup Olive oil(preferably)

Those are frozen block of Methi.
To make the Pakodas
Prepare the batter by sifting the flour and soda in a medium bowl. mix in the sliced onions ,chopped methi ,chilly powder,cumin seeds,salt and turmeric. Add just few drops of water and keep the batter thick.
Heat Olive oil in deep frying pan. When the oil is medium hot(test by dropping pinch of batter,if it rises while sizzling the oil is ready) ,drop CAREFULLY spoonful of batter in the oil. Fry about 4 spoonful at a time until lightly brown and crispy about 7-10 minutes.Serve with hot sauce or sprinkle of Chaat masala on top.

This is my entry for Herb Mania Event started by Dee of Ammulu's Kitchen. This months host is Redchillies.

Dahi Vade and Dahi Bade(Lentil balls in Yogurt)

"Dahi" yogurt is cooling after a long days fast. "Dahi Vade" are Urad lentil balls in yogurt and "Dahi Bade" are the Gram flour lentil balls in yogurt. I make either of these two yogurty coolers during Iftar(break of fast after sunset).

Dahi Vade
Ingredients
6-8 Vadas just as in the recipe Shallow fried Indian Doughnuts(Vada).
11\2 cup of fat free yogurt
pinch of turmeric
1/2 teaspoon chaat masala for sprinkling .

For Tempering
few curry leaves
1/4 teaspoon mustard seeds and cumin seeds
2 tablespoon canola oil.

To make the Dahi Vade
In a bowl ,whip yogurt with 1/2 cup of water until smooth. Season with salt and pinch of turmeric. pour this yogurt mixture in a serving tray. Drop the vadas in to yogurt mixture. Coat well with yogurt and allow to soak for an hour after tempering.
prepare tempering by heating the oil in a small pan and add the ingredients in the list. when the mustard seeds splutter,pour the sizzling tempering over the vadas.

After an hour serve the vade on individual plates, garnish with chopped cilantro and sprinkle of chaat masala on each of the vada.



Dahi Bade

Ingredients needed
1 cup gram flour(besan)
2 tablespoon finely chopped onions
1 green chilly finely chopped
1 tablespoon finely chopped cilantro
1/2 teaspoon cumin seeds
1/4 teaspoon chilly powder
1/4 teaspoon turmeric
1/8 teaspoon of baking soda(Important! use fresh bought soda for best results)
Salt to season.
Vegetable oil for frying.

To make the Dahi Bade
Make the Pakodas
In a deep pan(kadai) start heating the oil.
For the batter ,in a bowl sift the besan and season with salt, mix in the rest of the ingredients along with 1/2 cup of water. The batter should not be runny, it should be thick enough to hold in fingers.
To test the oil,drop little batter ,if it rises with sizzle,the oil is ready. Using finger CAREFULLY drop walnut size balls in the hot oil 4 at a time. fry until lightly brown about 6-8 minutes.
Soak the Pakodas
Prepare the yogurt mixture just as above. Drop the hot pakodas in the mixture. Temper and allow to soak for at least 2-3 hours before serving. Garnish with chaat masala and chopped cilantro.


Dahi Vade is my entry for Sangeeth's Eat Healthy :Calcium Rich Event

Spicy Chickpeas(Chole Chaat)

What you'll need is:
2 cups canned or cooked chickpeas
1 onion finely chopped
1 small tomato finely chopped
1 teaspoon Cumin and coriander powder(or 1 teaspoon chaat masala)
1/2 teaspoon turmeric and chilly powder
2 green chillies finely chopped
Sea salt for seasoning
1 tablespoon Extra Virgin Olive Oil
1/2 cup whipped yogurt
1/4 cup chopped cilantro
6-8 fried store brought mini samosas for garnish

To make Spicy chick peas
Heat EVOO in a pan and add the chopped onions. Saute for a minute and add the ginger garlic paste. stir around and let roast for another minute before adding the spices ,chopped chillies and tomatoes. Cook until tomatoes are tender. Add the cook chickpeas and cover. Let cook for another 10 minutes until flavors infuse. Remove from heat and set in a serving bowl. Serve with drizzle of whipped yogurt, mint chutney and Date Tamarind Chutney.Garnish with Chopped cilantro and mini samosas

To make Tangy Date Tamarind Chutney
Boil a cup of water in a sauce pan. Add 4-5 chopped dates, 2 table spoon tamarind paste, 1 teaspoon cumin powder,1/4 teaspoon chilly powder and season with salt. Simmer for about 10 minutes. Blend the mixture and serve with spicy chickpeas.

To make Mint Chutney
Blend together 1 cup of Mint and 1/2 cup cilantro along with a chopped green chilly,1/4 teaspoon salt,1 teaspoon cumin powder and a tablespoon of extra virgin olive oil until smooth.

Pita Chips with Hummus

Pita chips with Hummus
Hummus is creamy yummy and full of nutrition. Originating from Middle East, its become quite popular in western world. Can be served with pita chips ,falafel, pita bread, kababs ,gyros and many more versatile recipes.

Hummus is high in iron and vitamin C. The chickpeas make it a good source of protein and dietary fibre. Depending on the recipe hummus carries varying amounts of monounsaturated fat. Hummus is useful in vegetarian and vegan diets and like other combinations of grains and pulses, when eaten with bread it provides essential amino acids.

Pita chips with hummus can be a good appetizer , you gotta try this in your next party. Your guest will surely love it not only for its taste but also for its nutritive value.


To make Creamy Yummy Hummus

2 cups cooked or canned chickpeas.
2 cloves garlic
3 tablespoon Tahini sauce
1/2 a lime
1 green chilly(totally optional)
few fresh mint leaves
1/4 cup Extra Virgin Olive Oil

To make the hummus.
Very simple. Smoothly blend all the ingredients in you food processor until creamy .Start without adding water then slowly pour in the Oil and lime juice

Reserve some EVOO for later. Transfer in a dipping bowl or spread on an elegant plate and drizzle some EVOO along with sprinkle of cumin powder or paprika and few green olives. MMMMM ...tasty .Serve with chips, crackers or kababs. Stores for about a week in tight container.



To make the Pita chips
Ingredients you'll need are

2 Large whole wheat Pita pockets
3 tablespoon Extra virgin olive oil to brush on bread
1/4 teaspoon each of cumin and coriander powder
1/4 teaspoon chilly powder
1/8 teaspoon turmeric
1/4 teaspoon Salt

To Make the Crispy Pita Chips
Preheat oven to 400 degrees F
Using a chef's knife cut each pita in to 2 halves. Cut each half in 4 triangles each. Lay the triangles on a cookie sheet.
Combine Olive oil and spices in a bowl. Brush the mixture over each of the triangles

Now bake for about 7-8 minutes until lightly browned and crispy.

Serve with either Hummus or Guacamole or any other dips.



This protein rich recipe has been sent for the Protein Rich Contest