Baked Tostones with Mojo Verde(Green Dipping Sauce)

These crunchy-munchies are famous Latin American plantain appetizer.Traditionally fried twice ; loaded with fat calories,the recipe here is inspired by Chef Juan's low fat healthy variation.
Chef Juan's boils them first in flavored broth until tender,then gently smashes and bakes until crisp.The green dipping sauce,Mojo verde is simply a concoction of fresh herbs and spices with tangy touch of lemon(can be replace with vinegar or cider vinegar).

Recipe : Baked Tostones adapted from Chef Juan's Original recipe
Serves 4
Ingredients
2 large green plantains
1/2 teaspoon black pepper powder
1 tablespoon garlic powder
1 tablespoon onion powder
4 cups chicken or vegetable broth (low-sodium, fat-free)
salt

For Mojo Dipping Sauce
2 cups fresh cilantro/coriander leaves
2 cloves garlic, peeled
3/4 teaspoon sea salt
1/2 teaspoon ground cumin
1/2 teaspoon ground black pepper
2 tablespoon extra-virgin olive oil
2 tablespoon fresh lemon juice


Method
To make Tostones
Preheat oven to 400 degrees

Boil Plantains in Broth
Bring the broth to a boil,add salt and the spices.Peel the plantains and slice about an inch thick and carefully drop in the boiling water.Cook until tender about 10 minutes.Drain all water.Pat the plantains dry with a kitchen towel.
Bake the boiled plantains
Lay the boiled plantain pieces between a plastic wrap,gently mashed them using a mallet or back of a heavy pan.Now set them on a baking sheet,spray oil and bake for 10 minutes,turn and bake another 6-8 minutes.Serve warm with the dipping sauce.

To make the Dipping sauce
Smoothly blend all of the sauce ingredients,refrigerate in air tight container and use for dipping hearty baked tostones.

Mac & Not Cheese.And Dr.Axe's 'the real food diet' Cookbook Giveaway

Eating healthy does not mean eating sticks and grass.Eating real natural foods and using proper preparation can make food taste amazing.Dr.Josh Axe's 'The real food diet' cookbook has an umpteen collection of real food recipes that don't just taste great but also help loose weight ,feel great and transform your health for good.

I was ecstatic to have received free copies of the cookbook to review and giveaway.The book gives an amazing insight in to the 'real food' through 'The Real Food Pyramid',importance of quality over quantity(Nutrient Density),how to learn the difference between the real stuff and imposters;the best foods that includes vegetables, fruits, nuts, beans, spices,herbs,organic meat & eggs;the worst foods including refined sugar,artificial sweeteners,hydrogenated oils, pasteurized diary,processed grains,conventional meat & eggs.

The book also highlights the best kind of sugar substitutes and also the healthy alternatives to hydrogenated oils and conventional dairy products. Some of which I have been prompting in my blog like stevia,maple syrup,raw honey,olive oil,coconut oil,Organic butter and coconut milk.

We can best benefit from the real food choices by cooking them the right way.It is essential to follow some basic cooking rules like never over cooking them and using the right equipment,for example replacing the chemically coated non-stick teflon cookware with stainless steel,cast iron or ceramic cookware.

The book introduced me to concept of Glycemic Load(GL) that is related but not same as the Glycemic Index(GI),which measures the carbohydrates content and the glycemic index of food to give an idea of the blood-sugar-raising potential of carbohydrates.Dr.Axe put together a neat comparison chart GI versus GL of commonly consumed foods ,choosing those with lower GI and also GL, like the whole grains, fruits and vegetables for better health.

Using the food matching guide the recipes are marked as Quick recipes,Raw foods,Kids Favorites, etc. to best match the suiting category.Dr.Axe does not use conventional diary or gluten products or artificial anything in his short and simple healthful recipes.Take a peek here.

For my first trial I decided to go for a popular kids favorite - Mac & Not Cheese. Now,who could have thought of preparing this kiddie delight without the real cheese but a Health nut,Dr.Axe's replacement of Cashew butter for cheese and added flavors ,make this vegan sauce a definite go-go for those looking for vegan alternatives of diary products.


Recipe : Mac & Not Cheese
Ingredients
For the Sauce
1 cup water
1 cup cashews or walnuts
1 tablespoon sesame seeds
1 1/2 teaspoon yeast flakes
1/2 cup pimento olives
1/4 teaspoon onion powder
1/8 teaspoon garlic powder
1/4 cup fresh lemon juice
1/4 cup grapeseed oil

1 pound Brown rice pasta
1 cup of frozen vegetables(peas and corn)[optional]

Method
To make the sauce blend all its ingredient as in the list until smooth,use a powerful blender like the Vitamix.Refrigerate in air tight container until its time to use it.
Bring a pot of water to a boil ,add salt as per taste.Then drop in the pasta and cook as per package instructions.Drain.Return pasta to the pot,add the peas and corn and cook another minute or two until vegetables are warmed up.Pour about a cup of the prepared sauce over the warm pasta,mix and serve.



Dr.Josh Axe's 'The real food diet' cookbook Giveaway!!

Here is your chance to get a free copy of this impressively Healthy cookbook.
I have 3 copies for giveaway to 3 lucky winners.To be eligible for the lucky draw,

1.Become a follower of Health Nut(Select the Follow link on left column )
2.Leave a comment on this post about your health resolution that you seriously plan to follow throughout the year
3.If you have a Twitter account,follow me on Twitter
4.If you have a Blog,please do mention about the giveaway in your current blog post.

Happy 2011 y'all! The contest will run from Saturday, January 1st — Sunday, January 15th.

Garden Fresh Vegetable Rotini Salad

Considering this was the first year of home gardening,with limited space and brief abandonment during the vacation,it was a pretty good harvest over all.Herbs like cilantro and mint for some reason did not thrive,but thyme and fenugreek were in abundance.Carrots,kale,lettuce,okra,peppers and tomatoes turned out to be a great start for a beginner gardener like me.

Wish I had the right tool to dig out the carrots,it seemed forever to dig deep enough to get the them out whole.Since these were organic the size was smaller and taster was less sweeter.If you have noticed,these were also unique in its shades of color,from light orange to dark purple(I could not get the picture of that deep purple one though).A Pasta Salad suites best with such garden fresh vegetables,juicy and nutritious with no cooking required except for the pasta.

The pasta salad is my entry for Presto Pasta nights,hosted this week by Claudia of Honey from a Rock

Recipe :Garden fresh Vegetable Rotini Salad
Serves 2-3
Ingredients
1/2 pound Whole grain Rotini pasta.
2 medium carrots,cut in long thin strips
1 cup tender salad greens(I used baby kale,carrot greens)
1 cup cherry tomatoes,halved
1 big clove garlic,minced
3-4 small sweet peppers,seeded and thinly sliced
1 teaspoon freshly ground black pepper
2 tablespoon apple cider vinegar or fresh squeezed lemon juice
1/2 teaspoon salt
1 tablespoon extra virgin olive oil or canola oil
2 tablespoon fresh parsley,finely chopped

Method
Cook the pasta until al-dente(not soft but with a bite to it) as per the package directions.Drain and cool.Transfer in a large salad bowl.
Make the dressing by whisking the oil with vinegar,salt,pepper and parsley.Pour over the pasta,toss in rest of the vegetables and combine well.Serve immediately or could be keep an hour to let the flavors fuse.



Make no mistake,the succulent garden fresh okra stir fry does not go with pasta,its a perfect complement with flat bread or brown rice.Find the recipe of Okra stir fry here.

An important note about the Health Nut Challenge,I am unable to continue it due to time constraints.But I promise to post the round up of Tropical temptations as soon as I can squeeze in time to work on it.

Grilled Tuna ,Sauteed Mushrooms and Bulgur Pilaf

If red meat is disqualified from your diet for its cholesterol issues then the dark colored hearty seafood such as Tuna or salmon is next best alternative,the benefits are commendable.
Ahi tuna or Yellow fin Tuna from Hawaiian sea waters is best for grilling,baking and also in salads.Tuna tastes best when cooked rare(with pretty pink center) but if eating raw fish concerns you,please do cook the fish thoroughly but beware overcooking tuna can make it tough to chew.

Grilled tuna over bed of filling bulgur pilaf and sauteed juicy mushrooms,a sure comfort food for a seafood lover.


Recipe : Sauteed Mushrooms and Bulgur Pilaf
Serves 3
Ingredients
For Sauteed Mushrooms
1/2 pound Cremini ,Shiitake,or Button mushrooms,cleaned and sliced
1 medium onion,sliced
1/4 pound bell peppers(red,green or yellow),seeded and sliced[I used the frozen mix]
1 teaspoon spice mix(chili powder,cumin,coriander and black pepper)
1/4 teaspoon Salt
2 teaspoon extra virgin olive oil

For Bulgur pilaf
2 cups Bulgur wheat or Broken wheat(cooking time varies)
1/2 a medium red onion,finely chopped
1 big clove garlic,finely chopped
2 teaspoon extra-virgin olive oil
4 cups chicken or vegetable broth
1/2 teaspoon Salt
1/4 teaspoon Chili powder or cayenne(could also use paprika)
1/4 cup chopped cilantro and parsley

Method
To saute mushrooms,heat about the oil on medium heat in a pan,add the onions ,saute until slightly brown 4-5 minutes,the add in the garlic,salt and spices,saute until aromatic.Then add the peppers and mushrooms,Cook on high for 5 minutes, stirring until liquid has evaporated and mushrooms are tender and beginning to brown.Mix in the herbs and serve with the pilaf and grilled fish.

To make the pilaf,wash and soak the wheat in cold water for 15-20 minutes.Drain.
Heat a big skillet over medium flame. Add oil and onions,Saute until translucent about 2-3 minutes,add garlic and saute until aromatic,add the chili powder,pour 3 cups of cold water ,stir in the wheat,season with salt.Lower heat and simmer for 10-15 minutes (will take 30-35 minutes of the broken wheat) until wheat is tender and all water is absorbed.Serve with mushrooms and grilled fish.

Recipe : Grilled Tuna Steaks
Serves 3
Ingredients
2 Ahi Tuna steaks (about 1/2 pound each and 2 inch thick)
1 clove garlic,minced
1/2 teaspoon ginger,minced
1/2 teaspoon chili powder or cayenne pepper
1/2 teaspoon each of ground cumin and coriander powder
3/4 teaspoon salt
1/2 teaspoon freshly ground black pepper
2 tablespoon extra-virgin olive oil
2 tablespoon fresh lemon juice

Method
Rinse the steaks in cold water and pat dry.
Mix all the dry spices in a small bowl,add the minced ginger, garlic and oil.Rub the mixture over the steaks and let marinate for an hour.

Preheat the grill to 400 degrees F or grill pan to hot .

Place tuna on the hot grill and sear each side for 2 minutes for rare(slightly pink on the inside). If you like the fish well done, cook an additional 2 - 3 minutes on each side.Remove from the grill and let cool for 2-3 minutes before slicing.Using a sharp knife ,cut the tuna across into 1/2-inch thick slices. Arrange the slices over the Mushroom Bulgur wheat pilaf or other whole grain or bean salad,alongside the sauteed mushrooms.Drizzle the lemon juice over and serve.

I have never tasted sushi,but eating a rare cooked tuna is a good start,although Mr.Healthnut totally is against the idea of eating raw fish,I kind of like the tenderness in the rare.So,his steak was perfectly cooked for all good reasons.

This is my entry for WHB # 252 ,hosted this week by Winnie of Healthy Green Kitchen

Warning : It is not advisable for pregnant women or children to eat raw or seared fish cooked to rare.

Iftar Bites : Barley Pomegranate Tabbouleh and Dal Soup

The markets are bursting with juicy ruby-red pomegranates here in Hyderabad.About Rs.15 each,the fruit is worth every rupee.
The power packed sweet pomegranates in the wholesome barley tabbouleh is one nourishing Iftar(fast breaking) nibbles.

Ingredients
1 cup barley
1/2 teaspoon black pepper,freshly ground
1/2 teaspoon ground cumin(zeera)
1/2 a lemon freshly squeezed
3/4 teaspoon salt
1/4 cup Mint,freshly chopped
1 cup pomegranate arils
Method
Rinse barley in cold water.Cook in 3 cups of salted water until soft about 30 minutes.Drain the water(can be cooled and consumed).
Cool the barley,transfer in large mixing bowl,add the cumin,pepper,lemon and mint and combine well.Finally combine the pomegranate.Serve.
Can be refrigerated in air tight container for 2 days.



Dal Soup

Sun starved monsoon season has left us craving for more of warm soups for Iftar.This heart warming dal soups is one of my favorites.



Recipe
Ingredients
1/2 cup Yellow Mung Lentil
1 medium chopped onion
1/4 teaspoon turmeric
1/2 teaspoon black pepper,freshly ground
1/4 teaspoon ginger,minced
1 big clove garlic,minced
1 Tablespoon Extra Virgin Olive Oil
1/4 cup mint leaves

Method
Wash and Soak lentil for few minutes.
Heat the oil in a saucepan or pressure cooker. Add the chopped onions and saute until lightly brown(reserve a few for garnish). Add ginger,garlic and saute some more for another minute. Add the turmeric ,chopped mint and lentils.Cook the lentils in a cup of water until lentils are tender. May take 8-10 minutes in a pressure cooker or 20 minutes in a covered skillet. Now blend it in a food processor or blender along with a cup of water ,until smooth
Put back in the saucepan and simmer for few minutes until the white foam forms at the top. Serve warm ,garnish with fried onions.

I'm sending the Iftar bites over to Ramadan special events : Mona's Hyderabadi Ramadan food festival and Lubna's Joy from Fasting to Feasting III.

Chocolate Pavlova with Avocado Chocolate Mousse and Summer fruit

Chocolate Pavlova with Avocado Chocolate Mousse.


The June 2010 Daring Bakers’ challenge was hosted by Dawn of Doable and Delicious. Dawn challenged the Daring Bakers’ to make Chocolate Pavlovas and Chocolate Mascarpone Mousse. The challenge recipe is based on a recipe from the book Chocolate Epiphany by Francois Payard

The fluffy sweet confection,Meringue is one those seemingly easy recipe with simple ingredients - Egg whites and Sugar.But not until the two are married with utmost care ,the result can be disastrous.To understand the chemistry behind the amazing dessert in short,breaking the egg protein until it can expand to about 8 times the original volume while whipping in the sugar to stabilize the multiplied volume.The glossy mixture when baked at moderate temperature results in an airy melt-in-your-mouth dessert.
Meringues gives a deliciously divine touch in some of the popular desserts - pies,cakes,pavlova,baked Alaska and macaroons(the meringue cookies)

Crucial tips to yield perfect meringue :
*Use clean, dry bowl,preferably a glass bowl, ceramic or copper.Even a minuscule amount of fat can ruin the meringue.
*Separate the eggs when cold and then let the whites reach room temperature before beating them.
*Besides the sugar,use either cream of tartar or white vinegar or lemon juice to stabilize the meringue. Add 1/8 teaspoon of one of these per egg white to the unbeaten eggs.
*Only super fine sugar works ,any kind of sugar substitutes fail to hold the meringue.
*The flavoring can affect the acidity of the meringue,be sure to use dry ground flavors- Cocoa,coffee,saffron,macha tea,dried shred coconut are some of the best.
*Bake at low temperature,200-250F is ideal.If the temperature is too high, the the top browns before the water inside has time to evaporate.


A lovable dessert - pavlova,is pure meringue confection.The daring challenge was to make it all chocolaty ,using cocoa for flavoring the meringue and topping with the rich mascarpone mousse.I was looking for a lighter pavlova,lower in calories.I could not possibly fiddle with the meringue ingredients,cause no sugar substitute works,plain white sugar is the only kind of sweetener fit for a perfect meringue.But for the topping could certainly be replaced with a lighter vegan Avocado mousse,chocolaty and guilt-free.


Summer Fruit Pavlova with toasted coconut.
My first trial was plain meringue.Kept the height in this one,the slice of this looked much prettier with myriad of summer fruits.How ever both plain and chocolate were equally sweet and enjoyable.
Believe it or not,I used a hand held whisk,that amplified the effort of making the meringue,takes about 10-12 minutes of effortful non-stop beating, compare that to 5-6 minutes in a machine whisk.My ever so curious toddler was excited at sight of cracking the eggs,thinking mom's making a special omelet,soon started wondering about the endless whipping.The glossy texture seemed like a delectable cream,but the baked result with an even exciting marshmallow-like treat.

Recipe :Low Fat Chocolate Pavlova with Avocado Chocolate Mousse.
Ingredients
3 Egg whites
2/3 cup fine white sugar
1/2 teaspoon cream of tartar(to stabilize the meringue)
1 tablespoon 100% cocoa powder
1 teaspoon instant coffee powder
pinch of salt
1 cup Vegan Avocado Chocolate Mousse(Click the link to see the recipe already posted).
Sliced peaches and fresh mint for garnish.

Method
In an impeccably clean bowl,add the egg whites and using an electric mixer, with the whisk attachment or a hand held whisk, beat the egg whites on medium-high speed until they hold soft peaks.Add the cream of tartar and sugar, a tablespoon at a time, and continue to beat until the meringue is glossy and holds very stiff peaks.


Using a spatula transfer the meringue on a baking sheet lined with parchment paper,you could either spread it with slightly hallow center or keep it high.Alternatively one can use a pastry bag and pipe the meringue into whatever shapes you desire.

Bake for about 2 hours or until the meringue is dry and crisp. Cool and store in an airtight container for up to 3 days.

To serve the chocolate pavlova,spread the avocado chocolate mousse,top with the sliced peaches,mint and slice.

For the plain Pavlova ,do not add the cocoa and the coffee powder.While spreading on the baking sheet,keep the meringue high.Rest of the recipe remains same.When done,garnish with toasted coconut.Sprinkle the cocoa powder on the serving plate,slice the meringue with a sharp knife, and serve with fresh fruits alongside.




Fall in love with more Pavlovas at Daring baker's blog roll.

Best out of Waste : Broccoli Stalks Cold Soup

Its either ignorance or abundance that leads to good food go waste.Out of my sheer inexperience,just the florets were utilized and the nutritious broccoli stalks trashed.Fresh broccoli is not cheap,a head of broccoli costs about $2.25 per lb.And to let more than half of it go waste,is not just careless loss at nutrition but also to the wallet.Thanks to a this brilliant recipe,the stalks are now devoured in entirety.

A good source of calcium,there are about 30 calories per stalk,has 6 grams of carbs and 3 grams of protein.The broccoli stalks can be sliced or shred ,cooked or used raw in salad,in any recipe were broccoli is used.



In addition to the unused broccoli stalks,other versatile vegetables can be used in this chilled summer soup.

Recipe : Broccoli Stalks Cold Soup
Serves - 2
Ingredients
2 cups Broccoli Stalks(about 1 whole broccoli stalk) ,sliced
1 cup leafy greens(Spinach,kale or other mild greens)
2 cups vegetables(carrots,corn,peas,broccoli florets,cauliflower or others of choice)
1/2 a medium onion,chopped
few sprigs fresh thyme leaves
1/2 teaspoon fresh ground black pepper
1/2 teaspoon fresh ginger root,minced
1/4 teaspoon fennel seeds(optional)
1/2 teaspoon salt
1/4 cup low fat yogurt,whipped
2 teaspoon extra virgin olive oil

Method
Heat the oil in a saute pan,add the onions and let sizzle for about a minute,then add the rest of the vegetables,ginger,fennel seeds and broccoli stalks.Cover and cook until veggies are all lightly tender,about 5-6 minutes.Season with salt and pepper.Blend the cooked veggie mixture with 1 cup of water and the thyme leaves until smooth.In summers chill in fridge for 2-3 hours.Can be served warm in cold season.
Serve along side the thyme shortbread(recipe coming up later) ,swirl the whipped yogurt on top.


This is my contribution to the Best out of waste Food event.And also to the Souper Sundays

A question for my viewers,"What fruits\Vegetables have you learned to use efficiently?"

Purple Escarole with Preserved Lemon Salsa

An exquisite member of endive family,Escarole is rarely spotted in purple.Purple or not,its delicately mild bitter flavor and tender crunchy stalks makes escarole completely edible salad green.If not raw,lightly saute in extra virgin olive oil with garlic or simmer in stew,to enjoy these elegant greens.These greens are available throughout the year,is high in vitamin A, calcium, folate and fiber.


The preserved lemons that I pickled last spring,had a perfectly ripe rind,ready to make a tangy addition in salads and stews.The zesty preserved lemon salsa spooned over crisp outer escarole leaves is easy and satisfying snack or start of a meal.


Escarole with Preserved Lemon Salsa

8-10 outer leaves of escarole
For Salsa
1 plum tomato,seeded and chopped
1 jalapeno,seeded and chopped
Quarter of a preserved lemon,rinsed and chopped
1/2 an onion,finely chopped
6-8 inner leaves of escarole,finely chopped
1/2 teaspoon fresh ground black pepper

Mix the salsa ingredients and let sit for few minutes in the fridge before serving over the escarole leaves.

Purple Escarole is my entry for Weekend Herb Blogging #238 ,hosted this week by Rachel from The Crispy Cook

Soy Edamame "Meat" balls with Chilled Mint Peppercorn Yogurt Sauce

These dainty little vegan meat balls are much lighter in calories than the usual meatballs.In fact these are the veganised version of previously posted Spiced Meatballs(Kofta) with soy as the star substitute.Soy's importance has been conveyed frequently in this blog.I don't minding stressing it again,low in saturated fat and source of healthy plant protein,soy and its products can be substituted for the high in saturated fats foods,like meat and cheese.

"the phytonutrients in soy reduce the formation of plaque in arteries,fight inflammation,which in the arteries ,increases the risk of cardiovascular disease and stroke" ~ Dr.Howard M .Shapiro's Picture perfect weight loss.
"Getting 25 grams a day of soy protein in foods like tofu and other soybean products decreases your bad LDL cholesterol and triglyceride levels"~ Dr.Mehmet C. Oz's tip on Feed your heart


These heart healthy meat balls are my entry for Ivy's ,In memory of Rosie ,an event raising awareness about heart disease and using heart healthy substitutes to prevent the disease.

Peppercorns
The important flavor enhancer and essential spice in these meat balls and the soy yogurt sauce are peppercorns.Originating from the Malabar coast in India,once sold at exorbitant price,considered as an exotic trading good ,the pepper corns have now become a common spice in every pantry.
Spices are the concentrated sources of antioxidants,essential in heart healthy cooking.The heat from the pepper corns is also known to aid digestion and help in healing respiratory aliments.Use fresh ground peppercorns to get your dishes bursting with pepper flavor.A pepper mill is perfect tool to use fresh pepper as needed or grinding few teaspoons at time in the coffee grinder and storing in air tight containers.


To add a more mellow and cool spicy smack to the tasty nibbles,drench them in the minty pepper yogurt sauce,for a perfect balance of heat and spice


Recipe : Soy Edamame "Meat" balls
Ingredients
1 1/2 cup Edamame(baby soybeans,I use frozen Organic)
1/2 cup Soy Granules*(I use the nutrela brand available in Asian Stores)
1/2 cup fresh mint
1/2 teaspoon freshly ground pepper
1/2 teaspoon fresh ginger root,minced
pinch of Turmeric
1/2 teaspoon spice mix of choice(I use garam masala)
1/2 teaspoon salt
1 tablespoon Canola oil(for light frying)

*If soy granules are hard to find use 1 tablespoon flax seed meal + 1 slice of whole grain bread instead as a binder.

Method
Cook the soy granules
Bring 4 cups of water to a boil,add the soy granules,let cook for 5 minutes. Turn off the heat.Let cool for 10 minutes.Strain the water in a fine colander and rinse under cold water.Then squeeze all of the water from the granules and transfer in to the blender or food processor.
Blend
Add rest of the ingredients except the oil in to the blender or food processor,process until coarsely or finely minced,depending how you like the texture of meat balls.I kept it coarsely ground.Transfer the mixture in a bowl.
Shape and fry
Take about a tablespoon of the mixture and shape in round balls.Place them all on a plate.
Heat about a teaspoon of oil at medium heat in a non stick or cast iron pan and lightly fry the 3-4 cutlets at a time ,about 3 minutes each side until lightly browned and crispy.Add a teaspoon of oil for each batch of meat balls.Serve warm as snack or appetizer,preferably with a drizzle of cold yogurt sauce,as in the following recipe.

Recipe :Chilled Mint Peppercorn Soy Yogurt Sauce
Ingredients
1 1/2 cup plain soy yogurt
3/4 teaspoon whole pepper corns(for intense flavor or can also use ground pepper)
1/2 cup fresh mint leaves
1/4 teaspoon salt

Method
Blend all the ingredients until the peppercorns are completely ground.During summers chill the sauce in fridge for 2-3 hours.Drizzle over the meat balls ,salads or in wraps.


The peppery sauce is my entry for Priya's Cooking with seeds: Pepper, hosted this month by Padma's Recipes.

Eat and Beat Diabetes Book Review and Brownies

Ever craved for a brownie that's healthy? well,this is it.

The Eat and Beat Diabetes with Picture Perfect Weight Loss by Dr.Howard M.Shapiro and Chef Franklin Becker is complete with such healthy transformations of foods otherwise considered taboo for diabetics.But wait,you don't have to be diabetic to try these wholesome ,low calorie,low fat and low sugar recipes.Those over weight ,diabetic,pre-diabetic or at risk for diabetes and also those worried about heart disease or looking for options to lower weight, blood pressure or cholesterol or simply a health nut determined to find alternatives to unhealthy eating,would cherish this book.The book is an eye opener of healthy yet most delicious foods imaginable.

The Beat Diabetes Team
In Eat & Beat Diabetes with picture perfect Weight Loss,Dr.Howard Shapiro uses the same visual method of food comparisons that made his best selling weigh loss books so popular and easy to use.Now he has teamed with executive chef,Franklin Becker,a diabetic himself,and together they reveal the secrets to a diet that can actually help you prevent and beat diabetes - without depriving yourself of delicious foods.
Besides Chef Franklin Becker,other premier chefs from major restaurants around the country have contributed their shared of healthfully transformed tasty recipes.Also includes a 7 day sample meal plan.

Beat Diabetes Pyramid
Dr.Shapiro's Beat Diabetes Pyramid depicts a simple understanding of food groups that fight diabetes and lose weight.It not about depriving food but about making the right choices from the bounty of foods that can provide good defense to stay healthy.The pyramid reveals the secret weapons,the specific nutrients that actually targets diabetes,beating back its potential side effects and maintaining the healthy weight that is key to controlling the disease.

A Call to Action for Parents of Kids at risk
Children pay the terrible price of being overweight ,by being at risk for type 2 diabetes ,heart disease ,asthma,digestive disorders,joint problems,vision problems,liver disease besides the psychologically painful toll.
The books offers the solution of changing the unhappy unhealthy state of kids,by asking parents to take the responsibility,teaching them to make the right choices through the beat diabetes pyramid,while keeping in mind the dos and don'ts for building a strong foundation of healthy eating for children.

The Food comparisons
A picture is worth thousand words,that so true with this book.Includes more than 100 capturing photos of picture-perfect food comparisons(calories,fiber,fat and sugar) that help you make the right choices.
Visually compare your favorite foods loaded with calories and fat to much healthier and equally tempting choices.Like the kiddie treat even a mother can love ,a scoop of frozen yogurt with cone 140 calories instead of 4 ounce chocolate chip cookie with 640 calories and 40 grams of fat!.
You actually get a more satisfying healthy food portion if including more fruits and vegetables than the unhealthy meal concentrated with fats or sugar.For example ,the small breakfast of a muffin and chai latte with as high as 840 calories can be substituted with 2 whole grain low sugar waffles,generous serving of berries and coffee with low cal sweetener totaling just 205 calories.
A glimpse of the picture perfect food comparisions :

Did You Know That You Can Eat and Beat Diabetes?

View more presentations from FSB Associates.

Sweeteners
Contrary to the assumption of abandoning the sweet foods for diabetics,Dr.Shapiro's beat diabetes pyramid allows indulgence in right kind of sweets- that includes fruits,no sugar added frozen treats and no added sugar candies.The lo-cal sweeteners(including the artificial) pose no fear as long as the sweetener is approved by the U.S. Food and Drug Administration(FDA)

Soy Power
The book highlights the Soy protein and its good role in beating or preventing the disease.The phytonutrients in soy protein are power houses of blood vessel protection,preventing weight gain and regulating insulin levels,hence said to be heart's best friend and a key diabetic fighter.

The Diabetic recipes
The recipes have been prepared keeping in mind the guidelines of the beat diabetes pyramid,by including whole some grains,soy products,good fats, low calorie or sugar free sweeteners and lots of fruits or vegetables.While I cannot reveal all of them but to get the picture here is one of my personal best recipes in the book.

The Beat Diabetes Brownies

I never doubted Heart Healthy dark chocolate's good benefits,Dr.Shapiro resonates the same love for pure dark chocolate and cocoa.My first recipe to test was obvious,the richly chocolate beat diabetes brownies.
I follow the original recipe in most parts except for the sweetener.I don't use any artificial sweetener(Splenda as in this recipe) in my cooking,with liberty to choose a low calorie sweetener,I chose the agave nectar,that has low glycemic Index,and is 25% sweeter than sugar,so you use less,in fact for a cup of sugar you will need only about half cup of agave nectar.Rest of the ingredients remain as in the original recipe.

Be sure to use 100% cocoa powder to get the most of the benefits,Pure canola oil and the soy protein powder used in the recipe is available in health food stores and many super markets in the health foods aisle.


Recipe : Beat Diabetes Brownies
Yields 12 brownies
Ingredients
1/2 cup fine ground whole-wheat flour
1/2 cup unsweetened soy protein powder
5 tablespoon unsweetened 100% cocoa powder
1 cup granulated Splenda(or 1/2 cup agave nectar)
1 1/4 teaspoon baking powder
1/4 teaspoon salt
2/3 cup brewed coffee regular or decaffeinated
1/2 cup sugar-free syrup(preferably chocolate,but any flavor is fine)
1/3 canola oil
1 tablespoon pure vanilla extract
1 cup roasted nuts and seeds of choice(Almonds,walnuts,peacans,sunflower seeds,pumpkin seeds etc)
1 tablespoon raisins(optional)

Method
Preheat oven to 350F.
Oil an 8 or 9 inch square or round baking pan,coat with non stick spray and line the bottom with parchment paper.
In a large bowl combine flour,soy powder,baking powder and salt.Add the sweetener(splenda or agave nectar),coffee,syrup,oil and vanilla,stir until well blended.
Pour mixture in to the prepared pan.Sprinkle the nuts,seeds and raisins evenly over top and press gently in to batter.
Bake 20-25 minutes or until a toothpick inserted near center comes out clean.Cool for 15-10 minutes on a rack.Flip on a cutting board,flip again with nuts side up,peel the parchment and cut in squares.Can be refrigerated for 2 weeks in air tight container.



The ingredients sure speak out loud about health.When it comes to taste and texture, moist with crunchy topping and intensely chocolate and coffee flavor,I could skip my morning coffee for these.Diabetic or not,enjoy them with a glass of light in calories soy milk for a completely healthy snack.

Order your copy of this phenomenal book at Amazon,Barnes & noble,Borders,Books-a-million,Walmart and Target.

Wild Blueberry Cinnamon Rolls

Who does not love fluffy sweet cinnamon rolls?.These classic rolls presented here are lower in sugar and fat calories and intensified in flavor with the wild blueberry filling.

I always keep an eye out for the frozen Wild blueberries in the freeze aisles of stores,for 2 good reasons ,first these are rarely sold fresh and said to be equally good when frozen.Second for its super antioxidant benefits.

How are Wild Blueberries different from cultivated blueberries?
Wild Blueberries (vaccinium angustifolium) are distinct from their cultivated cousins in several significant ways. Unlike cultivated (highbush) blueberries, Wild (lowbush) Blueberries are not planted. They are spread primarily by rhizomes or underground runners, which give rise to new shoots and stems. Wild Blueberry fields and barrens contain many different varieties of berries, which accounts for the variations in size and color that characterize the Wild Blueberry crop. Wild Blueberry growers use many modern crop management techniques to carefully tend their fields and encourage growth.

Other differences include:

* Antioxidant capacity - Wild Blueberries contain more of the powerful antioxidant anthocyanin and demonstrate greater antioxidant capacity per serving than cultivated blueberries.
* Taste - Wild Blueberries have a more intense, sweet and tangy taste than cultivated blueberries
* Size - Wild Blueberries are naturally smaller and more compact (less water content) than cultivated, which means you get more Wild Blueberries per pound.
* Performance - Wild Blueberries hold their shape, texture and color through a variety of baking and manufacturing process. They also freeze very well: IQF Wild Blueberries maintain their quality for more than two years.
source www.wildblueberries.com

A dull ,breezy and rainy day marred the weekend fun,baking these rolls brought the warmth back.Fresh baked rolls brightens our weekend brunch every once in a while,I have tried and loved a variety of fillings.The first 3 pictures is of when I baked them last winter and the bottom of one I baked yesterday.My cherished flavors are any kind of tart sweet berries like cranberries,raspberries or black berries ,that taste just as good as the wild blue berries.

Recipe : Wild Blueberry Rolls
Ingredients
For the Dough:
1 1/2 cups whole wheat flour
1/2 cup all purpose flour
1 packet(1 1/2 teaspoon) Dry yeast
1 tablespoon brown sugar
1 cup warm water
2 tablespoon canola oil or extra virgin olive oil
1/8 teaspoon salt

For Wild Blueberry Filling:
1 1/2 cups wild blueberries fresh or frozen
2 teaspoons ground cinnamon
1/4 cup brown sugar
1 tablespoon corn starch

1 tablespoon Agave nectar or Honey


Method
Prepare the dough
Dissolve the yeast in warm water, stir in the sugar and allow the yeast to get frothy, about 10 minutes.In a large bowl combine the flour and salt .Add the yeast mixture and olive oil and knead until supple and smooth.Apply some more oil on the sides of the bowl cover and allow to rise until double it size about 1-2 hours.

Prepare the filling
In small sauce pan,mix the berries and sugar,and cook until soft and mushy,6-8 minutes on medium heat.Dissolve the cornstarch in tablespoon of water and stir in the blue berry mixture and cook another 3-4 minutes until thickened.Sprinkle the cinnamon and stir to combine.Cool before spreading in the rolls.

Shape the Rolls
Place rack in center of oven and preheat to 350F.Grease a 8 inch round pan with cooking spray.
Flatten the dough in to a rectangular shape using a rolling pin,spread the blue berry filling evenly,leave the edges of the dough.Roll the dough tight,place the seam side down and cut in to 8-10 rolls using a sharp knife.
Place them in the prepared baking pan about an inch apart.Cover with kitchen towel and allow for rise for an hour.

Bake
Bake for 35-40 minutes until golden brown and puffy.Drizzle all over with agave or honey as soon you get them out.Let cool for few minutes before serving with a warm cuppa.

The rolls are my entry for Yeast Spotting

Silk's Pure Almond Iced Cocoa Mocha and a Giveaway

Mr.Healthnut helping himself a glass of mighty almond goodness.

A nutritious addition in our diet,velvety smooth ,light and incredibly yum,Silk's new Pure Almond Milk has taken an honorable space in our refrigerator,since introduced to me by the kind folks at Silk.

Topping in the list of Nature's best foods,almonds are attributed as a nut with most fiber,protein and load of essential anti oxidant(Vitamin E).Naturally low in fat and free of cholesterol,the almonds help in lowering bad cholesterol and raising the good cholesterol.Silk Pure Almond™ almond milk is an excellent way to get more of these healthy almonds into your everyday routine.The calorie smart Silk's Pure Almond Milk is just 60 calories for a serving of Original flavor, and 90 for a glass of Vanilla.One can enjoy the almond milk in all the recipes were milk is used.I prefer it chilled from fridge,as is or in bowl of cereal or milk shakes.


Hello Summer! the heat is starting to pick its momentum and the body desires chilled drinks more than ever.The cool refreshing anti-oxidant rich Iced Cocoa Mocha has the light flavor of Silk's vanilla Almond milk intensified with cocoa powder and coffee,a fantastic shake,you'd want to sip every single hot summer's day.

Recipe :Pure Almond Iced Cocoa Mocha
Ingredients
serves 2
2 cups Silk's Pure Almond Milk Vanilla
1/2 cup strong espresso coffee
1 tablespoon 100% cocoa powder
1 tablespoon agave nectar
few ice cubes

Method
Blend all the ingredients(except ice) at high speed for 2 to 3 minutes. Serve immediately in a tall, cold glass with ice cubes.


Silk Pure Almond Giveaway!

For a chance to win Silk's Pure Almond milk ,please leave a comment about ,"Your favorite anti oxidant food(s)?" by end of the week(June 8th).
3 winners will be chosen to receive a free coupon of the product,and one
lucky winner would receive a Silk Pure Almond branded ChicoBag in addition
to the coupon.

Update June 10th : The winners have been choose : SassyAgapi,Becca and Kiran.Congrats!
Please contact me in next 4 days at my email address YasmeenHealthNut@gmail.com
Enjoy!

Pearl Millet(Jowar) Pilaf

Pearl Millet - gems of good health


The sustaining cereal of the dessert lands in Asia and Africa ,millet are power houses of good health - gluten free ,easily digestible(hypoallergenic) ,rich in protein, minerals and B vitamins.Common kinds - Finger Millet(Ragi),Green millet(Bajri) and Pearl Millet(Jowar),all are available in both flour and grain form,in most Asian stores or health foods stores.
The flour is good for breads and flat breads,the texture is more wholesome and nothing like the wheat breads.Use in combination with wheat flour for added nutrition.


The whole millet are perfect in pilaf\pulao and makes a nutritious addition in stews and salads.My recipe here for succulent Pearl millet pilaf is a wholesome entree, has a chewy bite to it ,but one can add more water and cook longer for a more softer texture.



Recipe :Pearl Millet(Jowar) Pilaf\Pulao
Serves 2-3
Ingredients
2 cups Pearl Millet(Jowar),soaked over night
1 medium onion, chopped
2 cups Broccoli(or cauliflower) florets
1 big clove garlic,minced
1/2 inch fresh ginger root,minced
1 tablespoon extra-virgin olive oil,divided
4 cups vegetable broth or water
1/2 teaspoon Salt
1/2 teaspoon Chili powder or cayenne
1/2 teaspoon each of cumin and coriander powder
pinch of turmeric
2 teaspoon freshly squeezed lime\lemon juice
1 sweet pepper,seeded and sliced for garnish


Method
Drain the water from the soaked millet.Heat a skillet with lid or use a pressure cooker,add 2 teaspoon of extra-virgin olive oil and onion,Saute until translucent about 2-3 minutes;add garlic,ginger and spices ,then stir in the millet and season with salt,add the water ,cover and cook,about an hour in the skillet and 30 minutes in the pressure cooker,until the millet is soft and cooked through.

Saute the broccoli separately in pan ,add a teaspoon of oil and season with salt and spices,cook for 4-5 minutes on medium heat.

To serve,lay the cooked millet pilaf on the plate,top with broccoli and garnish with fresh sweet pepper slices.Squeeze some lime juice all over.Serve warm.



I'm sharing this with Weekend Herb Blogging #234 ,hosted this week by ,Astrid from Paulchen's Foodblog