Power House (Recipe & Health Benefits) - Breakfast / Snack - White pearls (Sabudhana) & Potatoe rounds

Ingredients:

3 mid size boiled & mashed potatoes

2 cups sabudhana soaked for 3 hrs & drained

1 cup rice flour

1/2 cup peanuts - sauteed 

• Method:
  Mash all together with 1 tbsp each (chilli powder & cumin) & salt to taste.
  Make balls & cook in paniyaram aka Appe pan !
  
  Just 2 drop oil per hole !!
  Crisp well on all sides
  Can serve with chutney / ketchup.

HEALTH BENEFITS OF TAPIOCA / SABUDHANA & POTATO:-

Improves bone health
Tapioca contains calcium, iron and vitamin K in abundance, which plays a very important role in maintaining bone health and improving flexibility. It also helps get rid of fatigue keeping you energized throughout the day.

Keeps blood pressure under control
Helps maintenance of blood pressure. The potassium content in tapioca improves blood circulation, which in turn, reduces the strain on your cardiovascular system.

Helps give your energy levels a boost
 A great way to keep your batteries charged would be adding tapioca to your diet. Since tapioca is full of carbohydrates, it is a quick and healthy way to give your flailing energy reserves a boost.

Helps you gain weight
If you want to gain weight, then tapioca is exactly what you need. Packed with carbohydrates, this root makes weight-gain quick and easy. A perfect supplement for people suffering from eating disorders. 

Prevents birth defects
Tapioca contains folic acid and vitamin B complex which help in the proper formation of a foetus, protecting it against common birth defects like neural tube defect.

Improves digestion
Tapioca can give your digestive system a boost too. Known to help resolve common digestive disorders like constipation, indigestion, bloating and flatulence, tapioca also helps keep a check on your cholesterol levels, helping you stay healthy.

POTASSIUM

Potatoes are a good source of potassium…more potassium than a banana.

Potassium is a mineral that is part of every body cell. It helps regulate fluids and mineral balance in and out of cells and in doing so, helps maintain normal blood pressure. Potassium is also vital for transmitting nerve impulses or signals, and in helping muscles contract.

Potassium is a powerful dietary factor that may help lower blood pressure.

VITAMIN C

Potatoes are an excellent source of vitamin C (45% of the DV), which is more vitamin C than one medium tomato (40% DV) or sweet potato (30% DV).

Vitamin C is a water-soluble vitamin that acts as an antioxidant stabilizing free radicals, thus helping prevent cellular damage. It aids in collagen production; assists with iron absorption; and helps heal wounds and keep your gums healthy. Vitamin C may help support the body’s immune system.

FIBER

One medium potato with the skin contributes 2 grams of fiber or 8% of the daily value per serving.
Dietary fiber is a complex carbohydrate and is the part of the plant material that cannot be digested and absorbed in the bloodstream.

B6

Potatoes are a good source of vitamin B6 with one medium potato providing 10% of the recommended daily value.

Vitamin B6 is a water-soluble vitamin that plays important roles the synthesis of hemoglobin – an essential component of red blood cells.

IRON

One medium potato provides 6% of the recommended daily value of iron.

Iron is a major component of hemoglobin that carries oxygen to all parts of the body. 

HISTORY

1) The Inca Indians in Peru were the first to cultivate potatoes around 8,000 BC to 5,000 B.C.

2) In 1536 Spanish Conquistadors conquered Peru, discovered the flavors of the potato, and carried them to Europe

Did you know…

• During the Alaskan Klondike gold rush, (1897-1898) potatoes were practically worth their weight in gold. Potatoes were valued for their vitamin C. And gold, at that time, was more plentiful than nutritious foods!
• In October 1995, the potato became the first vegetable to be grown in space. NASA and the University of Wisconsin, Madison, created the technology with the goal of feeding astronauts on long space voyages, and eventually, feeding future space colonies. 

Sweet Potato fry - Health benefits and recipe (with the goodness of spices)

Made as a fun food for winter break lunch, devoured ;) before clicking. Apologies for no picture. 

My daughter who frowns at Sweet Potato loved this style.  Asked for more, that told me it was a hit.  Oh yes, we loved it too.

Nature just showers us with gifts with no boundaries, take a moment to read thru' the health benefits to feel good that you are consuming another gem from Mother nature.

Look for organic versions, or from farmers market.  They come fresh to table with minimal or no chemicals impacting their natural components.

Ingredients :

3-4 Sweet Potatoes

1 tsp turmeric powder

1 tsp red chili powder

1 tsp cumin powder

1/2 tsp cumin seeds / jeera

1/2 tsp pepper powder

asofoetida - a pinch

salt to taste

1 tsp mustard seeds

1 stick curry leaves

Method :

· Peel skin off, cut to desired bigger cubes, boil sweet potatoes with enough water (prick a tooth pick or insert knife to check if done – usually takes about 15 min in full heat for mid size; if it gets too soft, wheww :( gets very mushed when seasoned, remove before too soft). Remove from the heat and allow to cool. Drain the water completely. 

· Heat 1 or 2 tbsp oil in a pan. Tamper mustard seeds, cumin seeds and curry leaves.

· Add cooked potatoes and saute a while. Switch to low flame. Add turmeric powder, red chili powder, coriander powder, asofoetida and salt to taste.

· Maintain low flame for 8-10 mins just for the Browning (it’s cooked already :)).

· Add pepper powder and sprinkle 1 tsp lemon juice if needed.

Health Benefits:-                       

Antioxidant Nutrients 

• Contains vitamin A.
• Sweet potatoes are available in many countries on a virtual year-round basis, their ability to provide us with a key antioxidant like beta-carotene makes them a standout antioxidant food.
• Extracts from the highly pigmented and colorful purple-fleshed and purple-skinned sweet potatoes lower the risk of digestive tract problems

Anti-Inflammatory Nutrients 

• Reduces inflammation in brain tissue and nerve tissue throughout the body.
• Helps in successful blood clotting.
• Helps with reduction of health problems like multiple sclerosis 

Improvement of Blood Sugar Regulation

• Here is why? Many people think about starchy root vegetables as a food group that could not possibly be that can't be helpful for controlling blood sugar. Because we understand that food starches can be converted by our digestive tract into simple sugars.
• What's fascinating about sweet potatoes is their ability to potentially improve blood sugar regulation—even in persons with type 2 diabetes— in spite of their glycemic index (GI) rating of medium. it serves as an important modifier of insulin metabolism.

KIDNEY BEANS - magic bean from NATURE MOM [Benefits and recipe - holiday special ;) ]

My mom being a dietitian couldn't stress enough on us to consume lotz of beans and legumes.  As a child, I thought that it was just Indian way of upbringing.  Poultry and meat always took a back seat when I grew up.  Originating from a family that believes in natures cure ahead of medicines, I was intrigued by natural spices.  Then what caught my attention was the WOW factor of these beans which took various forms in my home (evening snacks on school days, before exams, before sports activities, curries making it's way into lunch and dinner menus, desserts on occasion days etc.).  

If only I can pass on some of these great benefits to my next generation.... my blog is a consolidated gateway of what I learn and pass on to my near and dears... and to many of you.....

Read on about these magic beans...  not just Jack had to have a Beanstalk, 
You and I can too inside of us.

HISTORY - 

They spread throughout South and Central America as a result of migrating Indian traders who brought kidney beans with them from Peru. Beans were introduced into Europe in the 15th century by Spanish explorers returning from their voyages to the New World.  Subsequently, Spanish and Portuguese traders introduced kidney beans into Africa and Asia. As beans are a very inexpensive form of good protein, they have become popular in many cultures throughout the world. Today, the largest commercial producers of dried common beans are India, China, Indonesia, Brazil and the United States.

HEALTH BENEFITS

• Kidney beans are a very good source of cholesterol-lowering fiber, as are most other beans.
• High fiber content prevents blood sugar levels from rising too rapidly after a meal, making these beans an especially good choice for individuals with diabetes, insulin resistance or hypoglycemia. 
• When combined with whole grains such as rice, kidney beans provide virtually fat-free high quality protein. 
•  Kidney beans are an excellent source of the trace mineral, molybdenum, an integral component of the enzyme sulfite oxidase, which is responsible for detoxifying sulfites.  (People who are sensitive to sulfites in these foods may experience rapid heartbeat, headache or disorientation) 
• Great source of soluble fiber which forms a gel-like substance in the digestive tract that binds with bile (which contains cholesterol) and ferries it out of the body. 
• And as insoluble fiber not only helps to increase stool bulk and prevent constipation, but also helps prevent digestive disorders like irritable bowel syndrome and diverticulosis.
• Lower Your Heart Attack Risk - Study conducted in more than 16,000 middle-aged men showed  that higher legume consumption was associated with a whopping 82% reduction in risk!
• Excellent source of folate and magnesium beneficial to cardiovascular effects. Magnesium is Nature's own calcium channel blocker. When there is enough magnesium around, veins and arteries breathe a sigh of relief and relax
• Kidney Beans Give You Energy to Burn While Stabilizing Blood Sugar.
• Iron for Energy
• Maintain Your Memory with Thiamin (Vitamin B1)
• Manganese for Energy Production and Antioxidant Defense
• Maganese for energy production and antioxidant defenses.
• Protein Power Plus

Benefits is all good, do I have a recipe for today's taste buds.... 

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Yeah, I say !  My creation today - MEXICAN LAYERED RICE

Ingredients:-

Rice - 1 cup
Black beans - canned or soaked overnight & cooked - 1 cup
Kidney beans - canned or soaked overnight & cooked - mashed - 2 cups
Shredded Cheddar cheese - 1 cup
Chopped peppers - any color - 1 cup
Corn - steamed - 1 cup
Cumin powder - 1 tbsp
Chilli powder or black pepper - 1 tbsp
Cilantro - 2 or 3 strings - chopped finely
Salt - to taste

Method:-

Boil rice with little salt, drain water after rice has cooked.
Spread in a greased pan to cool.
Saute Black beans, peppers, corn, cumin powder, chilli powder/black pepper, cilantro with a pinch of salt.
Spread this mix on top of cooled rice.
Spread mashed kidney beans on top of the rice and beans layer
Sprinkle shredded cheese on top of the 3 layers
Cover with aluminium foil
Preheat and Bake at 350 degrees for 15 minutes
Serve when warm.

Tandoori Gopi (Cauliflower)

Having fun times with potluck dinners at friends places..ummmm ummm holidays....who doesn't love em....

Thanksgiving -  a time to show our "Gracias" to all that we have....to everyone that had /have a touch/meaning in our life.
Gracias comes out from a happy soul, a happy soul needs fuel for brain and tummy..
You worry about the brain part ;)), I can help some for the tummy part..

This is my new experiment - (well, not exactly mine) read from another blog and tweaked recipe to our pallets - Tandoori Gobi (preparation time - 15 min max; no effort cooking time - 35 min max)

Ingredients

Cauliflower - full (cut off the center bottom stump)

Cottage cheese or Ricotta cheese or Paneer - 1 cup (shredded / smoothed)

Spices - (Indian - Cardamom - 4; Cloves - 6, Bay leaves - 4, Cinnamon sticks -2 small)

Bread crumbs - 1/4 cup

Chilli powder - 2 tsp (or powdered black pepper)

Cumin powder - 2 tsp

Salt to taste

Food color - eye appealing

(I would encourage experimenting with these (Basil - 10 leaves, Rosemary - 2 full strands, Cinnamon sticks - 2 small,  garlic - chopped - 4 cloves) instead of Indian spices.

Making

Boil 1 gallon water with just the spices little salt
Pop in the cauliflower whole into boiling water - close the pot - 10 minutes

Remove, strain and cool the cauliflower
Blend the cheese, break crumbs, chilli powder and cumin powder
Preheat oven at 375 degrees for 45 min

Once flower is cooled, spoon in the BLEND into the crevices of the flower
Cover the top of flower 

Bake in over till the flower browns ------------- voila......

Serve with yogurt / cilantro / mango chutney...

DOUBLE DHAMAKA - Chocolate & Coconut sweet

NOTHING TO DO WITH SPICES.... but, hey, sweet is a spice too in my opinion..wat say you? !

One more of my fun experiments (knowing the ingredients, worked my proportion like a see-saw ;) )
I got a 7.5/10 from family and 
a Love it from friends (in a scale of "like it, love it, gotto have it")

Ingredients

Sooji - 2 cups (split into 2 batches)
Milk powder - 1 packet (split into 2 batches)
Condensed milk - 1 can (split into 2 batches)
Ghee - 1/2 cup (split into 2 batches)
Cocoa powder - 1/2 cup
Dried shredded coconut - 1/2 cup
Coconut essence - 2 tsp
Sugar (to taste) - if needed (split into 2 batches)
Garnish - any per taste 

Method (about 15 minutes)

(Tip - you can add more milk powder than Sooji if desired - to get a milk sweet effect)

Base - Use 1 batch of the ingredients (Sooji, ghee, Milk powder, condensed milk)

Warm ghee and stir in Sooji, milk powder and cocoa powder for 5 min

Add 1/2 can condensed milk (sugar to taste)

Mix will start mixing together in a dough consistency

Spread in parchment and roll with pin to a flat surface and let cool

Use 1 batch of the ingredients (Sooji, ghee, Milk powder, condensed milk)

Warm ghee and stir in Sooji, milk powder, shredded coconut & coconut essence for 5 min

Add 1/2 can condensed milk (sugar to taste)

Mix will start mixing together in a dough consistency

Spread on top of chocolate flat surface, roll with pin and let cool

Cut into desired shape

Garnish with nuts, fruits, saffron etc..

Muffin Any Time (MAT ) !!!

(This is my own formula of ingredients - can be used with any preferred combo of flavors)

Month of Festival of lights - Diwali. Gotto squeeze brain into more creative mode :) !!

Meanwhile, this new addition to our breakfast menu has sparked excitement.

Family has started to look forward to home made breakfast or snack creations like these.  I get custom orders ;)). Less fatty, more flavorful, no artificial colors or sweeteners.  It brings the family together during baking.  Can bake and store for 4 days (first day in room temperature, then in fridge).

Ingredients

Powdered Oatmeal - 1 cup (use a coffee grinder or high power blender)

Powdered nuts (any type) - 1 cup

All purpose / Plain wheat flour / Self rising flour - 1 cup

Oil - 1/2 cup

Eggs - 2 or 3 ( OR you can use apple sauce / mashed banana)

Baking powder - 1 tsp
Milk - 1/2 to 3/4 cup

Any fruits / cheese / flavors /spices - as per taste 

Salt - as per taste

Tip - cheese or fruits - max 1.5 cups

(Above pic is Apple-Maple (1) and Cheese-Red pepper-Italian spice (1) muffins)

Method

Beat all ingredients together for 5 minutes (not too thick nor liquid)

Pre-heat oven to 350 degrees

Spray oil coat pans (any desired shape) and fill batter

Bake for 30 minutes

Cool or serve warm

OCC dogs ! - Oatmeal / Corn / Carrot dogs

(Not my fabricated recipe..:) )

My little angel's apple ducks - borrowed (her first trial...., proud of ya sweety)

Call it breakfast / hot dogs

Call it snack / dinner dogs

Good for a quick bite or decked with elaborate entree..

Ingredients:

Oatmeal - 1 cup - cooked and mashed

Corn - 1 cup - cooked with salt and mashed

Grated carrot - 1 cup

Salt to taste

Ground black Pepper to taste (feel free to use any spices that triggers your taste, jalapeno too..)

Rice flour / All purpose flour - 1 cup

Method:

Mix everything (except the flour)

Warm a non stick pan with few drops of oil

Make small balls

Roll them in flour and keep rolling to longer tubes

Cook em well on all sides

Serve warm with any dip or buns

Breakfast / Dessert Energy Cakes - 10 min recipe

Wow, fall is setting in and instantly taste buds are perking up for something warm, fluffy, soft and easy...

I came across recipes for Sandwich pillow cakes online by some talented cooks.  Quick and easy cooking has been my passion and yeah ! I wanted to try this.... with a twist.

My hubby and me have always wanted to fix breakfast at home, that is not store bought.

So here I was, with my experiemental hat on...viola - Breakfast /Dessert Energy Cake made in Sandwich maker.

Ingredients:-

1/2 cup all purpose flour
1/2 cup powdered oatmeal (can powder quaker oats in coffee grinder or blender)
1/4 cup powdered nuts (any nuts)
5 or 6 dates (pitted and chopped)
2 eggs (can substitute mashed bananas for eggs)
1 cup milk
2 tsp baking powder
Honey (or raw sugar) - per taste

Method:-

Whip all the ingredients into a liquidy mix (not too runny nor thick, just enough to be liquidy)
Warm up Sandwich maker
Spray oil once warm
Pour batter in sandwich maker and serve when cooked
(with or without sugar syrup, dusted cinnamon powder, whipped cream, jello and/or icecream for dessert)

I can think of numerous recipes with the same technique (yippy... so excited). 
Can add cheese to mix, with finely chopped veggies, salt, any other desired seasoning (minus sugar) for cheesy breakfast.
Can add fine chopped fruits in place of dates.
Can use chocolate and fruits in place of nuts and dates.
Can use flax seed powder in place of oatmeal

No need for pre-heated oven, NO-BAKE cake traingles is a possibility with instant cake mix too.

Get creative....

Dessert - 6 layer YUMMO

Dessert is the best part of any meal.  

Brings the meal to a happy, mouthwatering and fulfilling closure.

All ready made ingredients

No mess, no sweat and 30 minute setting time

Serves 6

Marble cake - 1 pound  - 1st layer

Stack with Vanilla pudding - 2nd layer

More cake (this time with nuts, cinnamon etc..) - 3rd layer

Fruits with cinnamon sauce (mix fruits and apple cinnamon spread) - 4th layer

Thin layer of pudding - 5th layer

Vanilla cookies - 6th layer

Stack them as layer - refrigerate them for up to 1 day

Serve cold

Brocolli Carrot Jalapeno Cream cheese rolls

Quick and Easy appetizer, be it a party of four or forty.

Ingredients

Shredded Brocolli - 1 cup full

Shredded Carrot - 1 cup full

Black pepper - 1 tbsp

Salt - to taste

Cream Cheese - 1 small box for a party of four or 2 mid boxes for a party of forty (I used Veggie and Jalapeno flavor)

Tortilla - Large - 3 in # for party of four or 2 packs of 8 for a party of forty

Making Method

Sit cream cheese out of fridge for about 45 min or 1 hour to soften.

Blend in Brocolli, carrot, pepper & salt

Spread evenly in tortilla rolls

Roll the spread tortilla tightly into pin-rolls

Refrigerate overnight for the ingredient to tighten

Pull out the next day, slice into desired thickness

Serve as is or with chili sauce

Veg Noodles - Chinese style & Avacado Paratha - Indo style

Hello readers,

Oh wow, finally summer is here.
We unveiled our fun with Zip-lining the past weekend.  It was awesome weather and a safe thrill.  First couple of zips were the most terrorizing ones, after we mastered the zoom experience it was just fun at longer and higher zips.  Must do family activity.

Here, to Veg Noodles and Avocado Paratha recipe - on the menu today !

Veg Noodles 

Boil noodles - I did 50% noodles and 50% rice sticks (Carb is balanced out), once boiled drain & wash in cold water (preferrably v.cold)
Diced Zuchini, Peppers (colors are fun), Carrots, Beans, Cabbage - any quantity (about 30% of the noodles quantity)
Sautee veg with oil, black pepper (to taste), soy sauce (2 tbsp), fish sauce (2 tbsp) and white pepper (2 tbsp)
Mix salt to the sautee, then add noodles, add 4 tbsp ketchup and 2 tbsp (sesame oil).
Voila - Sesame oil brings out the flavor to the fullest.

Avacado Parata 

2 whole ripe Avacadoes - 'completely mashed' with black pepper, garlic powder, salt, oil (any type - I prefer olive oil) and ajwain (about 1 tbsp each).

You can add green chillies, cilantro, chopped onions (to taste).

Make (as needed) dough with chapati / parata flour.

Knead well with the mashed mix.

Roll into slightly thicker roti.

Cook in med-heat without burning.

Serve with Carrot raitha (Shredded carrot, 2 tsp Cumin powder, salt to taste, yogurt) & Pickle  OR with ketchup / ranch dressing (on the side)

Goodness of ONION - Cream of Veggie soup (uses onion)

 

PUNGENT, yet the benefit packed ONION (Refer to recipe for Cream of Veggie soup below)

 

WH Foods Recommendations

There's great research evidence for including at least one serving of an allium vegetable—such as onions—in your meal plan every day.

Health Benefits

Onions, like garlic, are members of the Allium family, and both are rich in sulfur-containing compounds that are responsible for their pungent odors and for many of their health-promoting effects.

Cardiovascular Benefits

Anti-clotting

Lower blood levels of cholesterol and triglycerides, and also improve cell membrane function in red blood cells.

Provides protection for the heart and blood vessels and extend to prevention of heart attack.

Support for Bone and Connective Tissue

Increases our bone density and may be of special benefit to women of menopausal age who are experiencing loss of bone density.

High sulfur content of onions may provide direct benefits to our connective tissue.

Anti-Inflammatory Benefits

 Provides anti-inflammatory benefits.

Inhibit the activity of macrophages, specialized white blood cells that play a key role in our body's immune defense system, and one of their defense activities involves the triggering of large-scale inflammatory responses.

Cancer Protection

Onion has repeatedly been shown to lower our risk of several cancers, even when we consume it in only moderate amounts.

Other Health Benefits

Helps lower blood sugar and improving blood sugar control.

Helps prevent bacterial infection.

Description

The word onion comes from the Latin word unio, which means "single," or "one"—reflecting of the onion plant producing a single bulb,

History

Onions are native to Asia and the Middle East and have been cultivated for over five thousand years. Onions were highly regarded by the Egyptians.

Onions have been revered throughout time not only for their culinary use, but also for their therapeutic properties. As early as the 6th century, onions were used as a medicine in India. Christopher Columbus brought onions to the West Indies; their cultivation spread from there throughout the Western Hemisphere. Today China, India, the United States, Russian, and Spain are among the leading producers of onions.

 

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Recipe for Cream of Veggie soup

Just the freshness of onion and vegetables - very easy recipe

 

Serves 4 or 5 ppl

 

Use any vegetables, any quantity (C.flower, broccoli, carrot, beans, potatoe, mushroom, corn, peas, cabbage, any colored peppers).  (About 4 or 5 cups)

1 mid or big size onion - chopped

1 big jalapeno / green chillie - chopped

4 or 5 cloves of garlic

2 tbsp. butter

Salt to taste

1 tbsp black pepper

1 cup - milk cream (or for calorie watchers skim / 1% / 2 % milk)

 

Boil all the ingredients till all the vegetables become soft and juice extracts into water

Puree in a blender

Serve warm - can sprinkle chopped fresh cilantro, basil, parsley leaves

 

 

Make your own Noodles spice mix

Hello readers,

Been a long break from blog writing :).
Well next winter is here and it's just a treat if a quick and easy dish is set out on the table.

I wonder if any of the ready made spice mixes are every more good or harm to our digestive system.  Hence started my favorite dish's instant spice mix search.

Quick and easy yet healthy ingredients for the body and happiness to soul.
In experimenting few combinations of instant noodles mix powder, ended up in an awesome and taste bud stimulating version today and wanted to share with you.

This recipe also embraces the health fullness of the Indian spices which are YEAH as you know natural medicine.

This puppy can instantly become soup, salad, or just noodles in matter of minutes with Spice mix.   Recipe ratio is for serving 5 people.

CUMIN POWDER - 2 TSP

DHANI POWDER - 2 TSP

GARAM MASALA POWDER - 2 TSP

SALT - 1.5 TSP (OR ADD ACCORDING TO TASTE)

BLACK PEPPER POWDER - 1 TSP

WHITE PEPPER POWDER - 1 TSP

SOY SAUCE - 1.5 TSP

GARLIC POWDER - 1 TSP

Can add grated fresh ginger / garlic