Low fat Vegetable Latkes With Cinnamon Apple Sauce

I love variety in breakfast,with time to spare and recipes in hand,why not make every breakfast an extraordinary one.On breakfast menu today are Latkes, traditionally prepared on Hanukkah,these are the crisp deep fried potato pancakes.I give them a low calorie make over without using eggs,frying in least amount of oil on stove-top or even better baking and casting the white potatoes with some vibrant vegetables to enhance the flavor and nutrition.

Recipe Low fat Eggless Vegetable Latkes
makes 18-20 small latkes
Ingredients
1 medium Sweet potato,peeled and grated
1 big carrot,peeled and grated
1 medium russet potato,peeled and grated
1 large zucchini,grated
1 tablespoon Onions,finely chopped or minced
2 tablespoon wheat flour
1/2 teaspoon freshly ground black pepper
3/4 teaspoon salt
1 tablespoon(about 4 teaspoons) canola oil or cooking spray if baking

Method
Combine all the grated vegetable in a large mixing bowl.Add flour,season with salt and pepper and stir to distribute evenly.
Heat about about 2 teaspoon of oil in a large non-stick pan or cast iron pan over medium heat.Carefully place about a tablespoon of the vegetable mixture on the hot oil and flatten a little using a spatula.I fried 6-7 at a time in the large pan.Flip after 4-5 minutes until golden brown and repeat on other side.Strain any excess oil on a paper towel.Add about a teaspoon of oil for each batch of latkes.Finish making the latkes with rest of the mixture.Keep warm in oven.Serve with Fat-free sour cream and Cinnamon apple sauce on side.

Baked Latkes
Spoon the vegetable mixture on a lightly greased baking sheet and flatten them a little.Spray a little cooking spray over each of them and bake at 375 oven for 15-20 minutes until the top is crisp and golden brown on top.


To make Cinnamon Apple Sauce for 3-4 servings.
Peel, core and chop 4 Macintosh or Granny smith apples.Cook them with a cup of apple cider,1/2 teaspoon cinnamon and 1/4 teaspoon lemon zest until soft and mushy about 30 minutes.Puree for smoother sauce.

Immune boosting Foods.Vegetarian Lasagna (with Kale,Zucchini and Broccoli).

The Flu scare sure has spooked us all more than ever this season.Besides the preventive measures such as getting the flu shot, washing hands often ,disinfecting and avoiding contact with sick people be sure to consume nutrient rich foods to build a good defense against infections.

Eating from variety of fresh fruits and vegetables builds strong immune system.With flu season in full swing,it becomes all the more essential to make that right choice.Here are the important nutrients and good foods proven to build a strong defense against the infections and diseases.

*Beside the juicy oranges ,vegetables like broccoli, kale,peppers,tomatoes, berries,peaches and apples are good sources of Vitamin C .

*Vitamin E and Omega-3 fatty acids together are also essential for boosting the immunity.Almonds,dark leafy greens,broccoli and tomatoes are common foods rich in vitamin E.Flax oil,Extra virgin olive oil and fish like salmon are rich in omega-3.

*Minerals Zinc and Selenium are need in just the right quantities to build immunity.Wheat germ,wheat bran ,nuts like cashews,pine nuts and pecans are rich in zinc.Mushrooms,chicken and seafood like shrimp ,salmon and tuna is rich in selenium.

*Spices like fresh garlic and ginger ,dry spices like turmeric ,cumin ,coriander and cinnamon are wonderful immune enhancers.

*Flavonoids and probiotics are becoming ever so popular for building strong body defense.Yogurts with live cultures are best source of probiotics.Flavonoids are present in foods like Cocoa,Dark leafy greens, beans and fresh cranberries.

*Cartenoids like beta-carotene found in Sweet potatoes,carrots and dark leafy greens are also counted as immune boosters.

[Book referred for immunity foods Super Immunity foods and WHFoods ]

Find this veggie rich recipe of Vegetarian Lasagna (with Kale,Zucchini and Broccoli) at Wandering Chopsticks,the featured blog of month for Tried and Tasted Event.The Host of the month is Trupti of Trupti´s Food Corner .I used low fat ricotta instead of mozzarella,although one can used both kind of cheeses.The juicy vegetables fill in perfectly,truly a wholesome alternative to those on no meat diet.

Classic Ratatouille

Ratatouille(pronounced RAT-EH-TOO-EY and literally meaning "Chunky stew to stir") is a Classic French-Provençal dish with earthy flavors of abundantly fresh veggies.Dated back to 18th century France,the dish was poor farmer's nutrient rich meal.

I was introduced to this vintage recipe from the Disney-Pixar's Comedy "Ratatouille".The vibrant recipe at smitten kitchen inspired by the Movie itself was very impressive ,then I was thinking an easier method like the chop and toss method used in the Ratatouille pasta.

A really good ratatouille is not one of the quicker dishes to make,as each element is cooked separately before it is arranged in the casserole to partake of a brief communal simmer.This recipe is the only one we know of which produces a ratatouille in which each vegetable retains its own shape and character.~ Julia Child
More recently while browsing through Master Chef Julia Child's Classics found really good ratatouille recipe that undoubtedly seemed the best to bring out the flavors for an ultimate,delicate and crisp ratatouille.

The recipe here is adapted from both the tried and tasted recipes.One can layer vegetables,alternating or just top one layer of vegetable over the other.More importantly use fresh ingredients and avoid any canned vegetables for a flavorsome ratatouille.


Serves 3-4
Ingredients
2 medium Italian or Japanese eggplants or 4 medium Indian eggplants,thinly sliced(with Skin on))
2 yellow squash,thinly sliced
2 Zucchini,thinly sliced
1 small red ,green or yellow Bell pepper,seeded and sliced
2 cloves Garlic,chopped
2 medium Vine Ripe tomatoes,sliced
4 medium ripe red tomatoes,steamed,peeled,seeded and juiced
Few springs fresh herbs,basil or flat leaf parsley,chopped
1 teaspoon black pepper,freshly ground
2 tablespoon Extra Virgin Olive oil
1 1/2 teaspoon salt

Method
In large mixing bowl,toss all the sliced vegetables(eggplant,zucchini and squash) with a teaspoon of salt ,let sit for 15-20 minutes.
In a large pan heat the oil on medium-high heat.Saute the salted vegetables in a single layer ,about a minute on each side until slightly brown.Keep aside.
In the same pan,add the onions and saute onions about 3-4 minutes ,add the garlic and saute another minute before adding the peppers.Cook another 3-4 minutes on medium heat.
Add the tomato pulp ,cover and cook until juice has mostly evaporated.Season with salt and pepper.

In a baking dish or casserole spread 1/3th of the prepared tomato sauce,arrange the sliced of sauteed vegetable and the extra tomato slices in a single or double layer with sauce in between.Sprinkle the herbs and top any remaining tomato sauce.
Cover and simmer on stove top on medium-low heat for 20-25 minutes or bake at 375F for 15-20 minutes until cooked through.Slightly cool.To serve,spread a little sauce leftover in the dish on to the serving plate,place the cooked vegetables and garnish with fresh herbs ,enjoy along side a crusty bread or a bowl of brown rice.Tastes better the next day,gently reheat before serving.

Shot in the setting sun,the click was a pleasant surprise for me.Nabeel was particularly amused by its name for it reminded him of the amuses of the Rat Chef Remy. Mr.HealthNut on the other hand was delighted over the simplicity and flavors in the dish using the plain old baigan and tamatar.

This is now off to two wonderful events paired together - Click and Meeta's Monthly mingle : Heirloom.

bon appétit!

Roasted-Vegetable Filled Crepes with Green Pepper Coulis

Crepes loaded with Vegetables is just the way i like to eat my breakfast or brunch on weekends. A good serving of vegetables surely promise a healthy start of the lazy weekend.

Ingredients
For Stuffing
1/2 zucchini, finely diced
1/2 yellow squash, finely diced
1/2 cup Sliced Carrots
1/2 cup green bell peppers, finely diced
4 Asparagus cut in 3 inches length
1 small jalapeno sliced(optional if you like keep the crepes mild)
1/4 teaspoon chilly powder
2 tablespoon olive oil
Salt
1 clove garlic, chopped
2 teaspoons chopped parsley\Cilantro leaves
For Crepes
1 cup Whole Wheat Flour
1 organic egg.
Pinch baking powder
Salt and white pepper
1 cup low fat milk

For Green Pepper Coulis(Sauce)
1 tablespoon Olive oil
1 tablespoons all-purpose flour
1 cup vegetable broth or plain water
1 roasted green or red bell pepper, seeded and peeled(See this recipe for how to roast a pepper)
1 clove garlic

To make the Vegetable Stuffing
Preheat oven to 350 degrees F.

In a mixing bowl, coat vegetables with olive oil. Add salt ,chilly powder and chopped garlic. Toss and place on baking sheet. Roast until very golden brown, about 20 to 30 minutes. Cool. Add chopped parsley or cilantro.
To make Crepes
In a small bowl crack an egg and lightly whisk it . In another bigger bowl sift flour, baking powder and salt and pepper together and slowly whisk in milk and eggs. If batter is still a little thick, dilute with a bit more milk.
Heat a small saute pan and lightly oil it (or use spray). Place a small amount of batter (about 1/4 cup) and swirl it around in pan to cover bottom. When bottom is cooked, the edges will be a little brown. Remove and flip, then let cool on tray. Make 6-8 crepes.

To make the Coulis(Sauce)
Heat Oil in a saucepan and add flour roast for a minute, then broth or water. Add green or red roasted pepper and garlic. Simmer 10 minutes.
Pour hot mixture into blender and blend until smooth to make green or red pepper sauce.

Put together
Spoon filling mixture into center of each crepe; fold . Place crepes on a plate, ladle sauce on top and serve.
This recipe is my entry for latha's WBB-Combi Breakfast

Zucchini Garlic Curry :Completely Nourishing for Nursing Moms

Zucchini Garlic Curry
This is my second recipe in my series of "Nursing Moms" recipes. Prepared with either zucchini or Indian bottle gourd along with garlic and milk, this curry has unique food value which helps in enhancing milk supply.

Ingredients needed for the Curry
2 Zucchini or Indian Bottle gourd ,Peeled and chopped
1 small onion chopped
1 big clove garlic ,chopped
1/2 cup low fat organic milk
1/4 teaspoon turmeric
1/4 teaspoon chili powder
1/4 teaspoon each of mustard seeds and cumin seeds
Sea salt as per taste
1 tablespoon Olive Oil

To Make the Curry
Heat Olive oil in a saucepan ,add the seeds and onion,saute until onions are translucent. Then added chopped garlic saute until get the roasted garlic aroma. Add the spice and the chopped zucchini.Add milk after a minute and cover and cook for about 15-20 minutes. Serve with Flat Breads or Rice.

Zucchini Banana Bread

Light flavor of zucchini along with sweet grated apple and ripe banana give a lovely moist texture to this lightly sweet bread.



Dry Ingredients needed are
2 cups all-purpose flour
1 cup Whole wheat flour
1 teaspoon ground cinnamon
2 teaspoons baking powder
1/2 teaspoon baking soda
1/2 teaspoon salt
1/4 cup dried cranberries or cherries,chopped
1/4 cup toasted chopped almonds or cashews or walnuts or pecans
Wet Ingredients list
3 large Organic eggs
1/2 cup Extra Virgin Olive oil or vegetable oil
1/2 cup firm packed brown sugar
1 1/2 cup grated zucchini
1 medium Apple Grated with peel on.
2 medium very ripe banana, mashed

To make the bread
Preheat oven to 350 degrees F and place rack in center of oven. Grease a 9 x 5 x 3 inch loaf pan. Set aside.

In a large bowl whisk together the dry ingredients and set aside.

In another bowl ,beat eggs ,oil and Sugar. Fold in the grated zucchini ,apple and mashed banana.
Mix the wet mixture in to the dry mixture and transfer in the greased loaf pan.

Bake in the middle rack until the crush is lightly brown about 45-55 minutes.

Cool for atleast 30 minutes and to get the bread out,loosen the sides using a table knife and flip the pan in to the serving plate or cutting board. Slice and serve with drizzle of pure honey. Stays good in fridge for a week.I enjoy this bread in my breakfast with a glass of milk.



I love to spread some home made blueberry preserves



This bread recipe has been sent for the WBB Summer feast Event