Tofu Parathas

Just as verstile as parathas ,tofu can also be flavored in amazingly different recipes. In case you missed some of my favorite recipes with tofu,including desserts have been posted before.
Made from soybean curd , tofu is considered one of the healthiest vegan replacement for meat. 4 ounces of tofu has about 9 grams of protein ,which is almost free of saturated fats and low in calories. Tofu is also rich in minerals ,antioxidants besides being a good source of iron and calcium ,all convincing reasons to think of more way of incorporate in your everyday cooking.




Recipe : Tofu Parathas ,adapted from Divya's Dil se
Ingredients
2 Cups Whole Wheat Flour
4 ounce firm tofu
1/2 teaspoon turmeric
1/2 teaspoon chili powder
1/2 teaspoon cumin powder
1/4 teaspoon salt
2 tablespoon Cilantro ,chopped
2 tablespoon canola oil

Method
Mash the tofu using a fork and mix with all of the spices,salt and cilantro, let marinate for few minutes.
In a large mixing bowl ,add the flour ,oil and the tofu mixture, combine the mixture ,add water just enough to bring the dough together. Let the dough rest for 10-15 minutes.
Heat a cast iron pan(tava) or non stick pan at medium high flame.
Divide the dough in to about 8-10 balls depending on the prefered size of parathas. Sprinkle a little all purpose flour on the rolling surface. Use a rolling pin and carefully roll each of the portion in to round parathas.Roast the parathas by flipping once and spread some oil on the paratha. Flip and roast for few seconds .Use a spatula to lightly press and roll them around the pan. There are done when slightly brown.
serve warm with any kind of chutney.

I'm delighted to host Weekend Herb Blogging for the week.Share your unusual delicious foods.Talk about the one unique ingredient used and please keep the entries exclusive(cannot be sent to other food events).For more rules check here and send your entries to YasmeenHealthnut AT gmail DOT com.

Magic Shell Ice Cream Topping

When you or someone you know was pregnant, did they think they could eat whatever they wanted due to the fact that they were "Eating for 2?" Eating ice cream with a trans-fat filled cone dipped in chocolate is an equation for an unhealthy fetus.

Smucker's Twix Magic Shell Ingredients: Sugar, Sunflower Oil, Coconut Oil, Wheat Flour, Cocoa, Chocolate, Partially Hydrogenated Vegetable Oil (Soybean and Cottonseed Oils)2% or Less of: Artificial and Natural Flavors, Salt, Soy Lecithin, Cocoa Processed with Alkali, Vanilla, Sodium Bicarbonate, Vanillin (Artificial Flavor)Milk.

Trans-fats cause extensive damage to a fetus, and most importantly, the brain of the developing fetus. Trans-fats are found in peanut butter, margarine, and almost every packaged food including Saltine crackers, Lipton Soup Mix...I've even found it in salsa! Trans-fatty acids are also called "hydrogenated oils" because the hydrogenation process is how they are created. The hydrogenation process changes the chemical structure of certain fats and creates a monster of a molecule which can damage the brain of a fetus, cause cancer, cause Type 2 diabetes, and a whole host of other health problems.

Trans-fats have even been found in baby foods, such as infant cereal. When we eat trans fatty acids, they enter the "parking spots" of our cells reserved for essential fatty acids (EFAs) that are needed for brain development. Our brain is over 60% fat and when we fill it with trans fats instead of healthy DHA fats, our memory, learning and development is severely affected. To read more on our brain health, check out Secrets to Controlling Your Cravings Weight and Mood.

Even if you don't feed your baby and children these packaged foods, babies are still getting high doses of trans fats if the mother is eating it; trans fats pass through placenta to the fetus. Once born, the trans fat ingested by mothers is passed to their babies through breast milk. In fact, it has been proven that breast milk contains among the highest levels of trans fats reported. This IS NOT a time to eat whatever you want, you should be more concerned about what you are putting in your body at this time. I know that cravings strike and I am not saying never give into them, I'm just saying...try this recipe instead!

"HEALTHIFIED" Magic Shell
6 TBS butter or coconut oil
6 TBS unsweetened cocoa powder
1/4 tsp stevia glycerite (or to desired sweetness)
*Note: You could use 4 TBS of Nature's Hollow Honey for a smooth texture
1/2 tsp Celtic sea salt

Melt coconut oil over low heat. Stir in chocolate, sweetener and salt until completely melted. Allow to cool to room temperature before drizzling over ice cream. Makes 6 servings.

ADDITIONAL FLAVOR IDEAS:
Peppermint Patty: 1 tsp mint oil
Almond Joy: 1 tsp almond oil
Snicker's Candy Bar: 1/2 tsp almond oil and 1/2 tsp vanilla oil AND chunks of my "healthified" snicker's bar
Twix Candy Bar: 1/2 tsp vanilla oil and chunks of my "healthified" Twix recipe
Creamsicle: 1 tsp orange oil and 1/2 tsp vanilla oil
Key Lime: 1 tsp lime oil

NUTRITIONAL COMPARISON (per serving)
Smucker's Shell = 210 calories, 15g fat, 1g protein, 18 carbs, trace fiber
"Healthified" Shell = 129 calories, 14g fat, 1g protein, 3 carbs, 1.6g fiber

Chinese Fried "Rice" and INFLAMMATION

Yes, rice is "gluten-free." But I have a few reasons why our family doesn't eat it. First off, it will still cause inflammation and weight gain. The initial indicator of almost every illness is inflammation of our cells. Therefore it is critical for us to get a better understanding of what causes inflammation and choose the right foods prevent it from happening!

Inflammation is usually associated with pain, swelling, and heat. BUT it doesn't always show externally; "silent inflammation” is more dangerous because we usually dont' know we have it until an illness falls upon us. Everyday issues like headaches, sinus problems, allergies, skin disorders, acne, heart disease, stroke, aching joints and back, arthritis, and cough are nothing more than a physical manifestation of silent inflammation. By the time we notice and address the symptoms, our cells have already been inflamed for a long time.

One of the reasons so many people are dealing with inflammation is because a rapid rise in blood sugar, which causes biochemical changes in the cell. Choosing low carbohydrate foods is one of the best ways to decrease inflammation. When blood sugar rises, sugar attaches to collagen in a process called “glycosylation,” increasing inflammation (and increases wrinkles!) Athletes also mistakenly eat too many carbohydrates that hinder their healing and recovery time because they are constantly inflaming their joints.

So, when I tell clients to eat “gluten free” they often grab all the “gluten-free” pre-packaged foods on the shelf…but that most likely will cause weight gain and slow the healing process in your gut. Rice flour, the common flour substitute in gluten-free products, is higher in calories, higher in carbohydrates, and lower in nutrients than regular flour. It can cause more inflammation in our body. So my recommendation is to use make your own healthier options by using almond flour and coconut flour, which are very easy to digest. The healthy fats in nuts actually are nourishing to our brain.

Using high quality fats is also essential to reduce inflammation in the body. Omega-6 fats, found in margarine, soybean, corn and safflower oils, are inflammation-causing fats; these are found in salad dressings, most pre-made pesto sauces, Jiff peanut butter, ALL pre-packaged cookies and cracker, frozen dinners... In contrast omega-3 fats, found in fish (sardines, anchovies, salmon), vegetables, grass-fed butter, and free range eggs, have an inflammation-suppressing effect.

Gamma-linolenic acid (GLA) is a healthy omega-6 fat that enhances the anti- inflammatory effect of omega-3 fats. Both GLA and omega-3 fish oils are helpful in healing arthritis, eczema, and other inflammatory issues. GLA is found in leafy green vegetables, olive oil, walnut oil, macadamia oil, avocados, and nut butters.

I also get a lot of questions about brown rice or quinoa. Well, check out this chart, which you can find more charts like this in my cookbook: Nutritious and Delicious.







So let's try this recipe with Omega 3 filled eggs and devoid of inflammatory starchy rice!

1/3 cup chopped onion
1 clove garlic
2 TBS butter or coconut oil
4 cups cauliflower, into rice
3 TBS Tamari sauce (soy sauce)
2 TBS minced fresh parsley
1/8 tsp pepper
1 egg, lightly beaten

Place cauliflower flowerettes in a food processor. Pulse until small pieces of "rice." In a skillet, saute onion and garlic in butter until tender. Stir in the cauliflower rice, Tamari sauce, parsley and pepper. Cook over medium-low heat for 5 minutes, stirring occasionally. Add the egg; cook and stir until egg is completely set, about 3 minutes. Makes 4 servings.

NUTRITIONAL COMPARISON (per serving)
Traditional Fried Rice = 301 calories, 7g fat, 6g protein, 41.7 carbs, 1g fiber
"Healthified" Fried Rice = 106 calories, 7g fat, 5.1g protein, 7.3 carbs, 3g fiber

CLICK HERE TO FIND THE FOOD PROCESSOR I USE TO MAKE "CAULIFLOWER RICE"

Fiery Caijun Shrimp with Vegetable Quinoa

No matter how hot and humid the season ,spicy foods always entice me. A summer drink like the water melon spritzer works best for me to cool off the heat after a spicy meal like such.
The spicy Caijun Seasoning , commonly used in coastal Lousiania cooking, is pretty simple to put together,goes great on any kind of saute or grilling of seafood. One can serve the spicy shrimp with any kind of whole grain ,Brown rice ,Wild rice ,Freekah , Farro or quinoa ,as in this recipe. Load with lots of vegetable to get the best of the meal.


Recipe : Caijun Seasoning
Ingredients:

2 tablespoon cayenne pepper
2 tablespoon ground smoked paprika
2 tablespoon chili powder, or 2 dried red chilies
2 tablespoon garlic powder
2 tablespoon onion powder
1 tablespoon sea salt
1 tablespoon black pepper(peppercorns)
1 tablespoon dried oregano
1 tablespoon dried thyme
1 tablespoon dried basil

Method

Finely grind all the ingredients in a coffee grinder and store in an air tight container.

Recipe :Caijun shrimp
Ingredients

15-20 Jumbo shrimp ,shelled and deveined
2 teaspoon Caijun Seasoning(as in recipe above)
1 tablespoon Canola oil

Method
Marinate shirmp in the seasoning and oil for 15-20 minutes.
On Stove top
Heat a deep pan, add shrimp and saute 3-4 minutes until shirmp is pink and seasoning is darkened. Serve hot with Vegetable Quinoa.
On Grill
Heat grill on high and grill the marinated shrimp ,about 2minutes on each side.Serve.


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

Method

Wash quinoa and drain all water.

Heat a big skillet over medium flame. Add oil and onion,Saute until translucent about 2-3 minutes;add garlic and spices then add quinoa ,saute for 2-3 minutes then stir in vegetables and season with salt. Add 2 cups of water ,cover and cook until quinoa is tender. Serve warm with caijun shrimp.

Super Salad Dressing and Why NOT OLIVE Oil

My new favorite oil is macadamia nut oil! This oil has a high smoke point of around 425 degrees Fahrenheit. This is much higher than that of olive oil. I never fry in olive oil, I only use macadamia or coconut oil; they don't break down to products that are unhealthy for the heart. Due to its chemical structure and high amount of unsaturated fats, heating olive oil = oxidative damage. Are you leaving your bottle of olive oil right on the counter? Opening and closing it multiple times a week? Any time the olive oil is exposed to air and/or light, it oxidizes. The chlorophyll in olive oil accelerates the oxidation. Oxidation causes free radicals, which increase cancer and atherosclerosis; which are "free radical" diseases. Cancer is associated with chromosomal defects and oncogene activation. The consumption of oxidized fats and oils increase death rates from leukemia and malignant neoplasia of the breast, ovaries and rectum. Atherosclerosis increases as free radical reactions from diet-derived fats in the arterial wall increases. These compounds induce endothelial cell damage and produce changes in the arterial walls.
WORST OILS: Canola, Corn, Cottonseed, Soy, Sunflower
FOUND IN: Microwave dinners, salad dressings, chips, cookies, crackers, roasted nuts…

On the other hand, macadamia nut oil has a long shelf life. It can be stored for up to 1 to 2 years without refrigeration.

Macadamia nut oil has linoleic acid, Omega-3 essential fatty acid, Omega-6 fatty acid and also palmitoleic acid. The oleic acid in macadamia nut oil has anti-inflammatory properties that makes it effective in fighting against chronic diseases, such as heart disease.

Macadamia nut oil is a stable oil that is also great for topical use for all skin types. I love macadamia oil for use on dry and mature skin due to its high concentration of palmitoleic acid. This acid is naturally present in human sebum when we are young and declines as we age; it softens and moisturizes the skin and also helps in healing mild wounds. Macadamia oil is absorbed very easily by the skin and the scalp and helps the cells to rejuvenate. It prevents sunburns and also helps the skin retain its moisture.



It also acts as an antioxidant. It prevents damage to skin cells by free radicals that cause signs of aging on the skin. Macadamia nut oil skin care is also attributed to its high vitamin E content. Macadamia oil is also a rich source of calcium, vitamin B complex and minerals like phosphorus and iron.

Macadamia nut oil is VERY tasty for salads; it has a natural "nutty" flavor.



1/2 cup macadamia nut oil
4 TBS white vinegar OR COCONUT VINEGAR (see below)
1/2 tsp stevia glycerite
1 tsp Celtic sea salt
1/2 tsp fresh ground pepper
1/2 tsp fish sauce

Place all ingredients into a salad jar and shake vigorously. Use for coleslaw or drizzle on your salad greens.

Coconut Vinegar nutritionally exceeds other vinegars in its amino acid, vitamin and mineral contents, and is an excellent source of FOS (a prebiotic that promotes digestive health). In addition to using in your favorite dressings and marinades, our Coconut Vinegar may also be used instead of apple cider vinegar for skincare or with any internal cleansing program. (This delicious vinegar does not have a coconutty flavor.) Click HERE to find.

Rhubarb Crisp and Fructose Facts

Dietary fructose is present primarily in sugar, high fructose corn syrup, honey, agave and fruit. Americans most frequently ingest fructose from sucrose (table sugar), which is 50% fructose and 50% glucose bonded together, high fructose corn syrup (HFCS) is about 55% fructose, honey is also 55% fructose. Agave, while 'natural' 90% fructose...NOT a health food! The average American in 1960 consumed 2 tsp of sugar/day. In 2011 it is over 65 tsp every day! Fructose consumption accounts for approximately 10.2% of total calories, EMPTY calories I might add. No wonder we have a problem with the rise in cancer, diabetes, liver disease, obesity...

All sugars can be made into triglycerides, a form of body fat; however, once you start the process of fat synthesis from fructose, it's hard to stop it.

Our liver is like a 'traffic cop' that coordinates what we eat including sugars. It turns sugars into energy (if you are active), triglycerides, and cholesterol. Triglycerides are mainly formed in the liver. It is the liver's job, when it encounters glucose, to decide whether the body needs to store the glucose as glycogen, burn it for energy or turn the glucose into triglycerides. Even if you are an athlete, burning sugar for energy is an inefficient and limiting source of energy. This is why marathon runners "Hit the Wall." Your liver can only store 60-90 grams of carbs at a time. If you are an athlete and need more help on getting passed the 'wall' contact me for a consult on better energy sources!

Fructose, on the other hand, enters this metabolic pathway downstream, bypassing the 'traffic cop' and flooding the metabolic pathway. It basically sneaks into the rock concert without a ticket. This 'dumping of fructose' contributes to lots of triglyceride synthesis. So, in the end fructose gets made into fat VERY easily! This also causes 'fatty liver disease.' I am seeing this problem in small children now, not because they are drinking alcohol...they are drinking massive amounts of juice! If you imagine our traditional culture, fruit is a seasonal summer food when we were most active. We didn't have semi trucks shipping in oranges from other countries to a factory squeezing all the fructose out to form a sweet drink. Eating an orange is fine, but drinking 6 of them in a 8 ounce glass is too hard on our children's liver. Different types of fruit have different levels of fructose too. Rhubarb is very low in fructose, where tropical fruits like bananas are very high (see the charts on fruits in all of my books).

Here is an interesting fact... Welches 100% grape juice (NO SUGAR ADDED...just grape juice) has more sugar/fructose in 8 ounces than a 12 ounce can of Mountain Dew!

Fructose also has no effect on our hormone Leptin, which tells us to stop eating AND interferes with Ghrelin, which is our hunger hormone. To read more go to HORMONE charts in Secrets to a Healthy Metabolism.

Antioxidants are natural defenses against oxidative stress and may reverse or protect against advanced liver damage. To read more on what are the best antioxidant supplements, check the Supplement Chapter in Secrets to a Healthy Metabolism , which discusses when and how much to take.

"Healthified" Rhubarb Crisp
3/4 cup erythritol (or xylitol)
2 tsp stevia glycerite (omit if using xylitol)
1 (8 oz) package cream cheese
2 eggs
1/2 tsp vanilla extract
1/4 tsp Celtic sea salt
3 cups chopped fresh rhubarb

Topping:
1/3 cup erythritol (or xylitol)
1 tsp stevia glycerite (omit if using xylitol)
1/3 cup crushed almonds/pecans/walnuts
1/4 cup almond flour
1/4 cup vanilla whey protein (or egg white protein)
1 tsp ground cinnamon
1/4 cup butter or coconut oil, softened

Preheat oven to 325 degrees F. Beat sweetener, cream cheese, and eggs in a large mixing bowl until smooth. Stir in vanilla and salt. Fold in rhubarb. Pour rhubarb mixture into casserole dish. Bake for 15 minutes. Meanwhile, combine 1/3 cup erythritol and stevia glycerite, 1/3 cup crushed nuts, almond flour, whey and cinnamon in a small bowl. Cut in butter with fork or pastry blender until mixture resembles coarse crumbs. Sprinkle topping mixture evenly over pie. Return to oven and bake until filling is set and crust and topping are golden brown, about 15 minutes.   Makes 12 servings.


NUTRITIONAL COMPARISON (per serving):
Traditional Crisp = 327 calories, 25g fat, 2g protein, 65.7 carbs, 2g fiber (63.7g effective carbs!)
“Healthified” Crisp = 286 calories, 25g fat, 10g protein, 6.9 carbs, 3.5g fiber (3.4g effective carbs)


NUTRITIONAL COMPARISON (per cup)
Rhubarb = 26 calories, 5.5 carbs, 2.2 g fiber (1.3 grams of fructose)
Banana = 200 calories, 51 carbs, 6 g fiber (28 grams of fructose!!!)

OMEGA 3 Waffles

If you have Kellogg's Eggo Buttermilk Waffles in your freezer...throw them out and replace with these!

Ingredients: ENRICHED FLOUR (WHEAT FLOUR, NIACIN, REDUCED IRON, THIAMIN MONONITRATE [VITAMIN B1], RIBOFLAVIN [VITAMIN B2], FOLIC ACID), WATER, VEGETABLE OIL (SOYBEAN AND PALM OIL), EGGS, LEAVENING (BAKING SODA, SODIUM ALUMINUM PHOSPHATE, MONOCALCIUM PHOSPHATE), SUGAR, CONTAINS TWO PERCENT OR LESS OF CALCIUM CARBONATE, SALT, BUTTERMILK, SOY LECITHIN, VITAMIN A PALMITATE, REDUCED IRON, NIACINAMIDE, VITAMIN B12, PYRIDOXINE HYDROCHLORIDE (VITAMIN B6), THIAMIN HYDROCHLORIDE (VITAMIN B1), RIBOFLAVIN (VITAMIN B2).




1 cup fresh ground flax meal
4 eggs
1/4 cup coconut oil or butter
1/2 cup of unsweetened almond milk
3 TBS cream cheese (or coconut cream if dairy allergy)
1 tsp baking powder
1 tsp stevia glycerite (or 3 tsp of  Swerve)
1 tsp cinnamon
1/4 cup water (or more almond milk)

In a large bowl mix the flax meal and baking powder. In a small pan, melt butter and cream cheese over a low flame. In a small bowl, pour in mixer and whisk in eggs, and milk. Add the cinnamon and Stevia, whisking well. Add wet to dry, and add water to thin the batter (I added roughly a quarter cup). Using a soup ladle, scoop about 2-3 T of the mixture into your waffle iron. Serve with Nature's Hollow Syrup, click HERE to find.

These turned out way better than expected! Nice and crispy. I made a batch of these and froze them to put in the toaster for easy breakfasts. Make sure your waffle iron is HOT HOT HOT before you make the first one. Makes 8 servings.

NUTRITIONAL COMPARISON (per serving)
Traditional Waffles = 206 calories, 6.5g fat, 4g protein, 35 carbs, 1g fiber
"Healthified" Waffles = 166 calories, 15g fat, 6.2g protein, 4.4 carbs, 4.1g fiber! (0.3 effective carbs)