NON FRIED VEGETABLE CUTLETS

Most nutritionists call fried foods horror foods. Although they look tempting with their greasy shiny exterior but in reality when they lurk around our plate they give us obscene amount of fat and calories.  Fried foods destroy the good nutrients like vitamins and minerals of the food.  One of the greatest risk of consuming fried food is inviting heart disease and high cholesterol.  Fried foods can lead to malfunctioning of the human brain thus leading to  strokes and Alzheimer's.

It is said cooking done with care is an act of love.  Keeping that motto in mind last month we bought an air fryer.  We were really impressed by the advertisement of this.  I must admit I am very happy that now we can enjoy most of the fried goodies without frying them.  I made these vegetable cutlets in the air fryer with just one teaspoon of oil.  Other alternative to air frying is baking, which will be a healthy choice but it won't taste the same.

Here is the recipe for these vegetable cutlets.  Hope you will relish them.

Ingredients:

1 sweet potato, 4 medium size carrots, 1/2 cup peas, 1 small potato boiled separately, 1 small onion grated, 1/4 cup ground oats, 1/2 tsp coriander powder, 1/2 tsp Garam masala(curry powder), 1/2 tsp dry mango powder, 1/4 tsp red pepper(optional), 1/4 tsp lemon pepper, salt to taste, 1 tsp cooking oil

Method:

Wash and peel off carrots and cut into an inch long pieces.  Peel off sweet potato and cut into six or eight pieces.  Boil in a covered pan or pressure cook carrots, sweet potato and peas till they are tender.  Drain water and mash these vegetables with already boiled and peeled off potato. Add grated onion and spices.  Mix it well.  Put a drop of oil on your hands and form patties of any size or shape with the mixture.

Use a basting brush to oil these patties from both sides.  Air fry them for 12 minutes on 180 degree c.

Enjoy these cutlets with green chutney(recipe in this blog) or ketchup.

CURE FOR VIRAL IN YOUR KITCHEN CABINET

Viral fever affects people of all ages anytime across the globe especially when there is change in the season.  Several microorganism like bacteria, viruses, fungi and many other germs enter human body everyday.  Generally our immune system fights off these germs which prevents from causing any serious problem in our body.  However, there may be times when immune system cannot fight back these microorganisms, thus causing the infection in the body which subsequently leads to viral fever.

Most cases of fever, especially bacterial fever is treated with medication and antibiotics.  But in case of viral fever no medication is effective enough to cure it.  Doctors usually try to give over the counter medicine like ibuprofen and acetaminophen to keep the fever down.  Most doctors agree that trying to cure the viral fever with medication can weaken the body's immune system.  

Since antibiotics do not work on viral fever, home remedies are the best bet to keep fever under control.

Indian spices and herbs have amazing medicinal properties and this fact was recognized by Ayurveda ages ago.  Herbal remedies are the most natural form of therapy.  They heal gently without any side effects.  Last week my husband got viral fever so I gave him this concoction from spices in my kitchen cabinet.  His fever went down in a day.  Here is a recipe for cure in viral fever.

Ingredients:

1 liter water, 1 stick of cinnamon or one tsp of powdered cinnamon, 2 cloves, 1 tsp of dry ginger powder or grated fresh ginger.

Method:

Boil the three spices in 1 liter of water. After two or three boils, let it simmer till water is left only 1/4 in the pot. Let it cool off a little. Drink this water concoction in three doses after every four hours.  This concoction should be taken for three days.  For the best results it is advisable to take it warm.

It is an excellent remedy without any side effects.  

SUGAR FREE AND FLOUR FREE MUFFINS

How many times have you heard : the simplest way to lose weight is to follow no sugar and no flour diet. Undoubtedly,  eliminating white sugar and flour from your daily diet reduces the amount of empty calories intake.  But does it mean we deprive ourselves from all the goodies out there? Of course not.  There are healthy alternatives like low carb desserts.

I have made these no white sugar and no flour muffins to satisfy your dessert cravings.  The best part is no baking is involved.  With a few healthy ingredients you can make this dessert in no time and impress your guests whether they love low carb dessert or fully decadent desserts. These muffins are scrumptious.  I bet these will tempt you to have second helpings without having that guilt trip.

Here is the recipe for these muffins.

Ingredients:

1 1/2 cup roasted almonds, 6 pitted dates, 1 tbsp olive oil, 1 1/2 tbsp skimmed milk

 For creamy chocolate icing:

2 cups hung yogurt, 1 cup dark baking chocolate shaved, 1 tbsp skimmed milk, 1/2 cup organic maple syrup or agave syrup.

 Method:

Pulse the roasted almonds in a blender until roughly chopped. Then add pitted dated, olive oil and milk and blend it to make a smooth dough.  Take out your muffin moulds of either metal ones with liners or silicone ones.  Now put the spoonful of dough into the moulds and press it evenly with your fingers.  Then put in the freezer for 15 minutes.  In the meanwhile make your chocolate icing ready.

In a bowl whip the hung yogurt.  In a double boiler, melt the shaved dark chocolate.  Now mix the two and whip it.  Add maple syrup but if you are preparing for diabetic people add Agave syrup.  Whip it well. Take out the muffin mould setting in the freezer. Spoon over the almond muffin base.  Freeze for one hour. Take these muffins out just five minutes before eating.  Enjoy.

SUGAR FREE DATES AND NUTS BURFI (DESSERT)

While dates don't appear to be particularly beautiful fruit with their brown wrinkly exterior, they are full of minerals, vitamins and other phytonutrients.  Dietary fibre in dates helps in keeping colon healthy while preventing LDL(bad) cholesterol.  The iron content in dates helps with the hemoglobin and potassium,an electrolyte, in these fruits helps control heart rate and blood pressure.

 The cultivation of dates can be traced back to 6000 BC.  However date palms, which produce these fruits, were brought by Spanish missionaries in the late1700s in U.S.A.  Medjool dates, which originated in Morocco were introduced in 1927 in America.  Not only that Medjool is a prominent variety in dates, it is the only variety which can be picked and eaten fresh.

Popular uses of dates are date vinegar, chutney, date paste is used in baked goods and they add flavor to salads as well.  

Here I have made a dessert with dates and nuts without any sugar or oil. It is not only beneficial but tastes scrumptious too. Along with dates, nuts also add to the list of health benefits.  This is so easy and simple a recipe that you can prepare in no time.

Ingredients:

2 cups dates finely chopped and pitted, 1/2 cup almonds, 1/2 cup walnuts, 1/2 cup cashews, 2 tbsp pistachio, 1/2 cup coconut powder, 2 tsp ghee(clarifying butter), 1 tsp khuskhus(poppy seeds), 1/2 tsp green cardamom powder, 1/4 cup of milk

Method:

In a food processor grind dates and milk and make a paste consistency.

Roast almonds and chop them finely. Chop walnuts and cashews also into very small pieces.

In a pan heat ghee, add khuskhus. After one minute add dates paste. Keep stirring on medium to low flame for 8  - 10 minutes or till water content evaporates.  Add coconut powder and stir for another two minutes. 

Add chopped almonds, walnuts and cashews to the dates mix. Stir well so everything gets mixed evenly. Turn off the flame.

Chop pistachio very finely in a big plate and spread them well.

When dates mix cools off, grease your hands.  Take small amount in your hands and make a cylindrical shape between your palms.  Roll this into chopped pistachio and put it aside. Repeat the same process with the rest of the dates mix.

Now wrap every roll in aluminum foil or parchment paper and put in the freezer for three to four hours to set it.

When you are ready to eat, take out of freezer and cut them into small pieces.

Serve in a decorative platter.

JALEBI THE CELEBRATION SWEET

Jalebi is a melt in the mouth Indian sweet.  It is a popular in South Asian countries, Middle East, North and East Africa.  It originated in West Asia but was brought to India during the Mughal era by Iranian travelers.  Some researches claim Jalebis existed in ancient India under the name of Kundalika or Jalavallika and over the centuries, it became Jalebi.

Regardless of where it originated, Jalebi is known as celebration sweet during Diwali and Ramadan everywhere.  However Jalebis have evolved from a celebration sweet to a very popular sweet, savored across the sub continent, from street food to five star hotel menu dish.

This delectable delicacy is generally eaten by itself but can be soaked in hot milk.  I still remember in childhood when we went to any carnival, my dad will  buy jalebis before we headed home.  My mother will soak the cold jalebis in the hot milk the very next morning and we will relish it like a food from heaven.

In honor of my dad's memory on Father's Day I decided to create magic in my kitchen.   So please keep your promise of diet aside and savor this swirly, juicy, crunchy and mouth watering sweet.

Ingredients:

1/2 cup white flour, 1 tsp corn starch or flour, 1/2 tsp Eno fruit salt, 1 tsp yogurt, 1/4 tsp lemon juice, 5 tbsp water, 2 drops of yellow food color or a pinch of turmeric powder.

Ingredients for syrup:

1cup water, 1 cup sugar, a few strands of saffron, 1/2 tsp lemon juice

Method:

To begin making jalebis, mix the flour and corn starch in a medium bowl.  Combine yogurt, lemon juice, water and food color to the dry ingredients and blend them together to make a thick batter, (something like butter icing consistency).  Place the batter on a counter top for five-seven minutes.

In the meanwhile make a syrup by boiling sugar, water and a few strands of saffron. At one boil, add lemon juice so that sugar does not crystallize.  When sugar syrup reaches one string consistency, turn off the heat.

Pre heat oil for deep frying jalebis.  Now add Eno fruit salt to the batter and mix well.  Fill the piping bag or cake icing bottle with the batter and make spiral shape of at least three concentric circles.  Fry jalebis on medium heat until golden brown and crisp.  Take out on a paper towel to drain the excess oil and immediately dip in the hot sugar syrup for one minute. Take the jalebis out and serve hot. 

DARK CHOCOLATE COVERED WALNUTS

Dark chocolate is a health food, will sound like music to a chocolate lover's ears. Just imagine if the dark chocolate is covering the walnuts, it will be a match made in heaven.  Besides being satisfying to the last bite, both the ingredients have innumerable health benefits.

Let's take the dark chocolate first.  Dark Chocolate is rich in antioxidants, soluble fiber and many essential minerals like, Iron, Magnesium, Copper, Manganese etc.  The bioactive compound in cocoa can improve the blood flow in the arteries and can help lower the blood pressure to a certain degree.   The dark chocolate lowers the susceptibility of LDL or bad cholesterol by increasing HDL or good cholesterol and improving insulin sensitivity.  It is plausible that regular consumption of dark chocolate can reduce the risk of heart diseases.  Dark chocolate can improve the blood flow to the skin and keeps it hydrated thus protecting against the sun induced damage.  The dark chocolate may help the cognitive functions in the elderly with mental impairment.

Among all the nuts, walnuts may be called the king of nuts.  Mother Nature has crafted walnuts with perfection.   They are full of proteins, healthy fats, fiber, anti oxidants, and many vitamins and minerals.  Eating just seven shelled walnuts a day may be all it takes to benefit from the healthy properties of walnuts.  

Walnuts help in reducing the risk of prostrate and breast cancer.  Taking just one ounce of walnuts a day may decrease the risk of cardiovascular diseases.  Walnuts contain unique and potent anti oxidant powers which can even improve the lipid profile and reduce inflammation without gaining any weight.  Walnut consumption can help in the brain health, diabetes and male fertility.

So I decided to make walnuts covered with dark chocolate to eat as my after dinner dessert.  It made me feel less guilty in loving chocolate.  Here is the easy recipe:

Ingredients:

2 cups Dark chocolate chips, 2 cups shelled walnuts, 1/2 tsp vanilla essence, 1 tsp olive oil, parchment  or waxed paper 

Method:

In a double boiler on the low heat  melt the chocolate chips.   As they begin to melt, add vanilla and olive oil. Turn off the heat and stir the melted chocolate very well a couple of times. Leave for three four minutes so it begins to thicken. Add walnuts and mix gently so that all walnuts get covered with chocolate.  Line the baking sheet with a parchment paper and place every piece of walnut separately with a fork.  Put the sheet in the freezer for five minutes and then put in the refrigerator for half hour till firm.  Remove the excess chocolate and store in a airtight container on the counter top. Enjoy.

SESAME AND OATS CRACKERS

Sesame seeds are an excellent source of copper, a very good source of magnesium, calcium, phosphorus, iron, zinc, molybdenum, and selenium. The rich assortment of minerals in sesame seeds translate into many health benefits.

While sesame seeds have been grown in tropical regions throughout the world since prehistoric times, traditional myths hold that their origins go back even further. According to Assyrian legend, when the gods met to create the world, they drank wine made from sesame seeds.

These seeds were thought to have first originated in India and were mentioned in early Hindu legends. In these legends, tales are told in which sesame seeds represent a symbol of immortality. From India, sesame seeds were introduced throughout the Middle East, Africa and Asia.

Sesame seeds were one of the first crops processed for oil as well as one of the earliest condiments. The addition of sesame seeds to baked goods can be traced back to ancient Egyptian times from an ancient tomb painting that depicts a baker adding the seeds to bread dough.

Sesame seeds were brought to the United States from Africa during the late 17th century. Currently, the largest commercial producers of sesame seeds include India, China and Mexico.

Ingredients:

1 1/2 cups whole wheat and multi-grain flour, 1 cup ground oats, 1 tbsp wheat bran, 1 cup toasted sesame seeds, 1/4 tsp carom seeds(ajwain), 1/2 tsp coriander powder, a pinch of baking soda, salt to taste, 1/2 cup canola oil, 1/2 cup or less water.

Method:

Combine flours, sesame seeds, baking soda, wheat bran, carom seeds, coriander powder and salt in a big bowl.  Make a well in the middle and add oil. Make crumbs of flour mix with oil. Now add water little by little and make a stiff but pliable dough.  Divide dough in half, wrap each half into a plastic wrap and refrigerate for 10 to 15 minutes.  On a lightly floured surface, roll out dough to 1/8 inch thickness by using knife or pizza cutter cut into small rectangles.  Preheat oven to 375 degree F(200 degree C).  Bake for ten minutes, then flip and bake for 5 - 7 minutes more until sticks are crisp but not brown.  Remove from oven, cool completely and store in an airtight container.

WHITE CHOCOLATE CLUSTERS WITH FRUITS

There is a famous saying: "Chocolate comes from cocoa which is a plant. Therefore, chocolate counts as salad".   

Every Valentine Day on February 14th love-struck men and women spend more than 1 billion dollars on chocolate products. Blame Cupid for the love-struck part, but why chocolate? What does chocolate really have to do with the most romantic day of the year?  Modern science has linked the chemical phenylethylamine in chocolate with the feelings of excitement, attraction and even pleasure. Indeed, eating chocolate can have significant influence on mood, leading to pleasant feelings.

I have used white chocolate today with fruits like dry cranberries and cherries to balance the sweetness of white chocolate.  White chocolate is made from cocoa butter, milk solids and sugar and has ivory appearance.  White chocolate bar was first launched in 1930s in Europe by Swiss company, Nestle.  In North America, Kuno Baedeker developed a white chocolate in 1945.

I have used clusters of cashews and fruits and covered it with white chocolate. It is very easy to make these and impress your valentine not just on Feb 14 but all year round.

Ingredients:

1cup white chocolate cut into small pieces, 3 tbsp milk, 1/2 cup cashews divided into halves, 1/4 cup dry cranberries, 1/4 cup dry cherries

Method:

Melt white chocolate on medium flame in a heavy pan. Add milk to it.  Mix well.

Spread a sheet of aluminum foil, make a mound of three pieces of cashews and a couple of cranberries on it. Make at least nine ten of these clusters. When chocolate melts, spoon it on the top of cluster of nuts and fruits.  Similarly make a cluster of cashews and cherries and pour melted chocolate on it.

Once it cools off, place the aluminum foil in the refrigerator till it sets, about half an hour.

If it is still sticky, wet your hands a little and make balls of these clusters, if you like a specific shape.

Enjoy.

Have a very happy Valentine Day.

FALAFAL : PROTEIN PACKED BALLS

Falafal is a deep fried ball or patty made from ground chickpeas, fava beans or even combination of both.  It is a traditional Middle Eastern food, commonly served in pita bread topped with salads, pickled vegetables, hot sauce and drizzled with tahini sauce.  Falafal can be served alone or as an appetizer with hummus. (Hummus recipe was in my previous blog)

The origin of Falafal is controversial.  The common theory is that it originated in Egypt and that it can be traced back to Pharaonic Egypt. 

Falafal plays an important role in Israeli cuisine.  It is considered to be the national dish of Israel and is readily available in every restaurant or corner shop.

In North America, prior to 1970s, Falafal was found only in Middle Eastern restaurants but today it is easily available as street food all over North America.  With people turning vegetarian due to health reasons, Falafal has been accepted as a healthy alternative.

Falafal has very high nutritional value. Since it is made of chickpeas, it is full of protein, complex carbohydrates and fiber. Chickpeas are also low in fat and salt and contain no  bad cholesterol.  It can be baked to reduce the high fat content which comes from deep frying. Only problem is baking will change the texture and the flavor of this dish.

No matter what mode of cooking you prefer, Falafal is an easy dish to make. It is very simple and less time consuming.  Here is the recipe.

Ingredients:

1 cup chickpeas or garbanzo beans or white channa, 1 medium onion chopped finely, 3 cloves of garlic chopped finely or crushed, 1 tsp coriander powder, 1/2 tsp red pepper(optional), 1 tsp cumin powder, 1/2 tsp crushed black pepper, 2 1/2 tbsp wheat flour(or white flour), 1/2 cup fresh parsley cleaned, washed and chopped, 1 1/2 tsp fresh lemon juice, salt to taste, oil for deep frying.

Method:

Soak chickpeas overnight. Next morning boil them in a pressure cooker or in a covered pan till they are very tender. Mash chickpeas but save the stock( this stock can be used for any vegetarian soup). Combine all the ingredients with mashed chickpeas and blend them in a food processor.  Form them into small or medium sized balls or patties.  Deep fry these on medium flame. Turn to cook from the other side. Drain the oil on a paper towel. Serve them hot with hummus.

You can make big patties and use them in a vegetable burger with lettuce, onion and tomato etc.

HUMMUS:THE HEALTHY DIP

Other day we had a guest over who was about to visit Middle East and Israel. He is a vegetarian so his biggest worry was the kind of food available in those countries.  He told us he was planning to pack lots of Indian snacks with him so that he could survive the four-five days tour. Just then I decided to cook some authentic Middle Eastern vegetarian dishes to give him some options available in those countries.  I cooked falafal, hummus, lentil pilaf with the yogurt and cucumber dip. I must acknowledge he enjoyed the food and took some generous helpings.

Just like a good host in the Middle East, I enjoyed my food being appreciated.  It is a known fact that hospitality in the Middle Eastern countries is considered a duty.  "If people are standing at the door of your house, don't shut it before them," and "Give the guest food to eat even though you yourself are starving," are two sayings which remind people of this duty.

 I have never visited any Middle Eastern country so my only experience of eating Lebanese, Persian, Jordanian or Greek food comes from dinning out in Chicago's Arab town restaurants.  With that in mind, I decided to make Hummus from scratch.

Today, hummus is very popular as a side dish, dip or spread, all over the globe.  Since it is a very healthy dip, health food stores have come up with different flavors of Hummus. There is hardly any party where hummus is not served as an appetizer.  It is made with cooked and mashed chickpeas, sesame seeds, olive oil and lemon juice.  Most people make hummus with tahini but I have made it by roasting and grinding sesame seeds.  The quality of hummus does not suffer with this process.

Ingredients:

2 cups chickpeas, soaked overnight and cooked, 3/4 cup olive oil, 2 or 3 cloves of garlic, juice of 1 medium size lemon, 1/2 tsp paprika or degi lal mirch,1/2 tsp  freshly ground black pepper,  1 tsp cumin powder, 1 cup sesame seeds roasted and powdered OR 1 cup tahini, salt to taste.

Method:

Roast the sesame seeds and then powder them finely.  Blend the cooked chickpeas, all the spices, salt and garlic in a food processorl.  Add the powdered sesame seeds, lemon juice and olive oil to the chickpeas mix and blend to smooth paste.  Garnish with olive oil and paprika. 

Enjoy with chips, vegetables or falafal.

Recipe for Falafal will be in the next blog.

APPLE KHEER

I love making desserts where I can quiz guests about the ingredients in my dish. Apple pudding or kheer is one such dessert. For New Years party I made this dessert which came out to be so tasty that everyone took second or even third helpings. Most of my guests could not figure out if it was apple kheer. The best part is it is very simple and less time consuming.  Apple kheer is a Mughal Era  dish but i gave it a modern touch by adding custard powder. I hope you will like to try it for your next party.

Ingredients:

2cups milk, 2medium size apples, 8 tsp sugar, 10 cashews, 20 raisins,  8 almonds, 1tsp cardamom powder, 2 tsp custard powder,1/4 cup cold milk.

Method:

Wash, peel and grate apples.   In a non stick pan add these grated apples and sugar and cook them till all the water evaporates. In a heavy bottom pan boil milk. After one boil reduce flame but keep stirring.  In the meanwhile chop cashews and soak raisins in lukewarm water. In a 1/4 cup of milk, mix custard powder and stir well so no lumps are left.  After five to seven minutes,  add the custard mix to the boiling milk. Keep stirring.  When it begins to thicken add cashews and raisins and stir again.  Now mix the cooked apples to the milk and stir well, give one boil and turn off the flame.

Roast and chop almonds and garnish the kheer. Enjoy this healthy and delicious dessert.