Guest post -Delicious Casseroles Give Cancer Patients Important Nutrients

This is a guest post from Jillian McKee, who is currently researching and writing about healthy eating and living a healthy lifestyle. She recently sent me this wonderful article, which is especially very useful for someone going through the battle of cancer. This article is about the benefits of eating healthy during and after a diagnosis of any kind if cancer. Each cancer has its limitations, but if one can keep healthy body, they have a better chance to overcome this awful disease. I feel this is true for all types of diseases even for chronic illnesses like diabetes. Thank you Jillian McKee for sending us this informative post and letting us know more about battling cancer and eating.


DELICIOUS CASSEROLES GIVE CANCER PATIENTS IMPORTANT NUTRIENTS

Coming up with appetizing recipes for main meals can be a challenge, especially when the doctor has ordered that the person must consume healthy foods that are high in calcium and nutrients. Cheese and vegetables provide many health benefits such as added energy to help cancer patients, whether diagnosed with breast cancer, mesothelioma, or lung cancer. Increased energy levels can lead to a person gaining enough strength and endurance to begin exercising in order to better handle their cancer treatments.

While it may be a challenge to create easy and healthy menus for cancer patients, there are a variety of casseroles that can be cooked, frozen, and then thawed and reheated for fast and delicious meals. Many cancer patients have friends and family members who will bring them meals they can freeze and pull out whenever a meal is needed. This is a huge help to people with cancer who are busy going to chemo and radiation treatments and for people who are tired and have depleted energy due to the disease.

A variety of nutritious ingredients can be utilized to make creative, delectable casseroles that can be frozen or had fresh out of the oven. Whole grain, brown rice casseroles can be complemented with fresh parsley, red onions, broccoli, chicken broth, and sliced carrots. Combine the vegetable and seasoning ingredients with partially-cooked wild rice, mushrooms, a cup of milk, and top with cheese. Cover this casserole and bake for 30 minutes at 350 degrees for a perfectly delicious and nutritious casserole.

There are many fresh and wholesome ingredients that can be used for casseroles. Vegetable and cheese casseroles can be complemented with whole grain pastas, broths, and milk for the perfect mixture of delicious taste and valuable nutrients. Seasonings that work well to jazz up healthy casseroles include basil, cilantro, lemon, pepper, and sage. Each of these brings different and tasty flavors to any meal and can quickly transform an ordinary casserole into http://www.blogger.com/img/blank.gifa mouthwatering casserole.

Black beans, red beans, and toasted nuts also add taste, flavor, and healthy forms of protein to casseroles. Mexican casseroles, Indian casseroles, and classic American casseroles are just some of the numerous options to choose from. They all result in appetizing dinners that are easy to prepare and they provide wonderful nutritious value to a cancer patient.

Live Strong provides many nutritious ideas and recipes for vegetarian casseroles. Eating healthy and consuming meals loaded with vitamins and calcium will provide numerous physical advantages to a person who is struggling with cancer.

Increasing levels of energy and improving the immune system can potentially be accomplished by switching to a diet that is high in fiber, calcium, and nutrients that are commonly found in dairy products, vegetables, whole grain breads and rice, and nuts.

Spicy Green Lentils Fry and a Guest Post

Dear Friends and Readers, I know I have been missing from my blog for a really long time. I have been very busy with my toddlers these days that it has been a couple of months since I checked my blog dashboard for new messages or updates. My kids are at the stage where they keep running all over the place to climbing every chair and table to shelf they see and they need me all the time and when they sleep, I take a much-needed nap along with them. Many interesting things have been going on in our life for the past couple of months. We came to India in December for our babies first birthday and right now my babies are I are in India where they are having a good time getting pampered by everybody. There had been some happy moments (had our babies ear piercing ceremony done) and sad moments in our life (I lost my dear grandma a few months ago) since we came here. We are also shifting our base from Virginia to California this month.

It feels really good to read the mails from some of my friends enquiring about me or a few mails from new friends giving good feedbacks for my old posts in spite of my absence. There was one particular mail from a friend from Veena (thank you very much dear) from Australia, who said that she found my recipes useful during her pregnancy, so here I am back with a recipe that I did long back. I really hope I continue blogging regularly. This is a recipe that I had published long back at http:/blogcritics.org/tastes/article/spicy-green-lentils-fry . This was a big hit in my family and parents said that this dish tasted almost like prawn fry, so I guess a vegetarian-version of prawn .

Spicy Green Lentils Fry

INGREDIENTS: Green lentils, 1 cup. Onion, large, 1. Roma tomatoes, . Ginger-garlic paste, 1 teaspoon. This can be substituted with 2 crushed garlic pods. Fennel seeds, 1 teaspoon. Chili powder, 1 teaspoon. Coriander powder, 2 teaspoons. Turmeric powder, ½ teaspoon. Salt as per taste. Curry leaves, 3-4, (optional). Chopped mint and cilantro, ¼ cup.

PREPARATION:

Wash the lentils and cook them for 15-20 minutes with 2 cups of water in a pot under medium flame. They can also be cooked in the microwave in a microwave-safe bowl. If cooking in the microwave, add a drop of oil to the water before cooking. This prevents the lentils from sticking to one another. The lentils should not lose their shape after cooking and should have a little crunch. Dice the onions and tomatoes. Heat a pan with a tablespoon of oil. Once the oil starts to bubble, add the fennel seeds and fry for a few seconds. Then add the diced onions and sauté for a few minutes until the onions are tender. Then add the diced tomatoes, curry leaves, ginger-garlic paste and sauté for a few more minutes until everything is well blended. Add chili powder, coriander powder, turmeric powder, salt, and the cooked lentils; mix everything and cook under medium flame for 10-12 minutes stirring the mixture in between. If needed, another tablespoon of oil can be added during the stirring process. This helps to fry the spices and release their flavors. Add the chopped mint and cilantro leaves at the end and serve as a side dish with rice or bread. If needed, any curry powders or garam masala powder can also be added along with the given powders for a much spicier version. The green lentils can also be substituted with green peas or any type of beans.

GUEST POST

This is a guest post from Mr. Leroy Templeton. He is a recent college graduate and a health nut who is very passionate about educating people on how healthy eating can help fight certain forms of cancer. I thank him for sending this compelling and useful article. We find this very informative and interesting.

Nutrition and Cancer

By: Leroy Templeton

Good nutrition is important for all people. However, it is essential for cancer patients. Learning the proper foods to include in a diet can ease some cancer and cancer treatment symptoms and increase a patient's overall well-being. Simply taking control of the foods that are consumed and following nutrition tips can enhance strength, recovery, energy and mood.

Cancer often curbs an appetite. Those suffering from the illness find it difficult to eat due to stress, anxiety, nausea, fatigue and side-effects from treatments. When this occurs, it is important to select foods high in protein and calories without sacrificing healthy eating. Choose olives, seeds, nuts, and dried fruits as snacks. These are healthy options to add protein and calories to your meals. Pick cereals with dried fruits and nuts. Have yogurt topped with nuts and granola. Cook foods with olive or canola oils. Refrain from using empty sugars (milkshakes, candies, cakes, puddings, etc.) to complete a high-calorie diet.

Water should be on everyone's list for optimal nutrition. Those with fatigue, nausea and diarrhea can especially benefit from the hydration water adds to the body. Cancer and cancer treatments are often hard on energy levels and digestive systems. Water replenishes the intestines after vomiting and diarrhea, known symptoms of Pancreatic Cancer, Pleural Mesothelioma and many other forms of cancer.

Tolerance for certain foods may also cause issues for cancer patients. Treatments are often known for their interference with the small intestine to produce lactase. Patients taking chemo or radiation may want to be cautious with or refrain from eating or drinking dairy products.

Vitamins from fresh vegetables are also a great way to keep your immune system up during stressful and trying times on your body. However, raw veggies are filled with fiber, which can be hard for a stomach to digest. Cancer patients may want to consider jump-starting the process to prevent stomach troubles. Blend vegetables in a blender and drink them as a smoothie or add them pureed in a soup. This option is much healthier than skipping out on the vitamins offered by vegetables.

Fruits also offer much nutritional value. Patients with upset stomachs and digestive troubles will want to consume fruits with less fructose. Melons, for example, are known for their high level of fructose. Choosing fruits with lesser values, such as berries, peaches and citrus is one way to gain the nutritional benefits without overloading a small intestine.

A cancer patient's body suffers enough without added illness. Treatments and medications used to fight cancer cells often weaken the body's immune system. Therefore during these times, it is important to stay away from foods that are high-risk for bacteria. These include undercooked or raw meats, eggs and seafood.

KADALAI CURRY /BLACK CHICKPEAS CURRY

This is one of my mother-in-law’s preparations. She had learnt this from their family friend, who is from Kerala. My father-in-law and mother-in-law still fondly remember of the days they had spent with their friends and the vacations they had gone together. I like this particular curry since this is not too spicy and has a different flavor and taste compared to the usual channa masala or the black chickpeas masala I make. This also does not have a lot of masalas. If you are bored with the regular channa masala and looking for something different, then this is your dish. We all love this black chickpeas curry with puris.

INGREDIENTS
1. Black chickpeas, 1-1/2 cup (soaked overnight or for 8 hours).
2. Onion, medium size, 1.
3. Curry leaves, a sprig.
4. Salt as per taste.
5. Dried red chilies, 2.
6. Ginger-garlic paste, 1 teaspoon.

To roast and grind:
1. Channa dhal, 1 tablespoon.
2. Coriander seeds, 1 tablespoon.
3. Peppercorns, ¼ teaspoon.
4. Cumin seeds, ½ teaspoon.
5. Dried red chilies, 4-6 depending on spice level. (I have used the less spicier long variety).
6. Peeled small onions, 4.
7. Grated coconut, 1 tablespoon.

PREPARATION:
Cook the soaked chickpeas with some salt and keep aside. I used a pressure cooker for up to 3 whistles to cook the chickpeas. Dice the onion finely. Roast the channa dhal, coriander seeds, peppercorns, cumin seeds, red chilies, grated coconut(until it changes to brown color) one by one and add the small onions in the end. Sauté for a few minutes until the onions turn translucent and let the mixture cool. Once cooled, grind it into a smooth paste. Heat a pan with a tablespoon of oil. Once the oil is hot, break the dried red chiles, and curry leaves into it and fry for a few seconds. Add the diced onions and sauté for a few minutes until the onions turn brown. Then add the ground paste, along with the cooked chickpeas, salt, and enough water to immerse the whole mixture. Let it cook for 10-15 minutes until the desired thickness is reached. Garnish with chopped cilantro and serve hot with rice, chappathis, idlis, dosas, or appams.

OATS VEGETABLE MASALA UPMA

I am back from my week-long road trip to Pittsburg, Niagara Falls, and New York. The babies managed the trip very well and they actually enjoyed the water spraying on their faces at the falls. This is our first long trip with the babies, a tedious one with the packing and unpacking but we did enjoy it, especially my in-laws.

The thing with oats is you either like it or you don’t. Some of my family members still wrinkle their noses when I say that I prepare a couple of Indian recipes with oats. Today when I was mentioning to my mil that I am planning to prepare upma with oats, the first thing she asked was “will it not be too mushy, how are you eating that stuff” but when both my father-in-law and mother-in-law tasted this upma they seemed to like it. I usually toast the oats in a pan or in the microwave until they are all toasty and while cooking, I will usually stir the oats just once until everything is mixed and let it cook under low-to-medium flame. This way the oats is whole and doesn’t turn mushy…well if you like the upma to be a little mushy, you can go ahead and add a little water and keep stirring it just as with any other upma.


INGREDIENTS:
1. Rolled oats, 1 cup.
2. Onion, medium size, 1.
3. Roma tomato, 1.
4. Green chilies, 2.
5. Mixture of chopped vegetables like carrot, green beans, capsicum, cauliflower, green peas, 1 cup. (I have used red bell pepper, carrot, and green peas)
6. Ginger-garlic paste, 1 teaspoon.
7. Chili powder, 1 to ½ teaspoon depending upon preferred spice level.
8. Mustard seeds, ½ teaspoon.
9. Cinnamon, a small stick.
10. Bay leaf, 1.
11. Fennel seeds, ¼ teaspoon.
12. Clove, 2.
13. Curry leaves, 3-4.
14. Chopped cilantro for garnishing.
15. Salt as per taste.

PREPARATION:
Dry roast the oats under low-to-medium flame for 5-7 minutes and let it cool. Chop the onion and tomato and slit the green chilies into 2. Heat a thick-bottomed pan with a tablespoon of oil. When the oil is hot, add the mustard seeds and let it splutter. Then add the cinnamon stick, bay leaf, cloves, and fennel seeds and fry for a few seconds. Add the chopped onions now and sauté for a few minutes until the onions are tender. Then add the chopped tomatoes along with the green chilies, curry leaves, and salt and keep sautéing until everything is well blended. Add the chopped mixed vegetables along with chili powder and keep frying under low flame for 2-3 minutes until the chili powder loses its raw smell. Add 2 cups of water now and let it come to a boil. Once the water starts to boil, reduce the flame and add the oats. Mix everything once and cook closed for10 minutes under low-to-medium flame. Do not stir in between, this helps the oats from getting too mushy. Garnish with chopped cilantro once the upma turns dry and the vegetables have been cooked and serve hot with pickle.

PARIPOORANA PONGAL OR THAALITHA PONGAL WITH CRACKED WHEAT

This recipe is from the Tamil magazine “Snegithi”. This was from a cooking special edition from the magazine where some famous Tamil chefs shared their family favorites. The chef describes this dish as a comfort food and her family usually makes this pongal on fasting days. This was a little bit different from the pongal we make and I had bookmarked this long back. The original recipe is with rice and moong dhal and I have substituted the rice with cracked wheat. This version was really good. We liked this better for dinner rather than for breakfast. There was no preferred side dish specified in the book for this dish. It was mentioned that plain curd is good enough for this pongal. We had it with coconut chutney. It was something different and new for us and we liked it.

INGREDIENTS:
1. Cracked wheat, 1 cup. (I have used the bigger variety here, the smaller cracked wheat variety can also be used).
2. Moong dhal, ½ cup.
3. Mustard seeds, ½ teaspoon.
4. Cumin seeds, ½ teaspoon.
5. Dried red chilies, 3.
6. Black pepper powder, ½ teaspoon.
7. Curry leaves, 4-5.
8. Asafetida, ¼ teaspoon.
9. Turmeric powder, ¼ teaspoon.
10. Salt as per taste.

PREPARATION:
Heat a tablespoon of oil in a pressure cooker or pressure pan. Once the oil is hot, add the mustard seeds and let it splutter. Then add the asafetida, turmeric powder, cumin seeds, broken red chilies, curry leaves and fry for a few seconds. Reduce the flame and add 2 cups of water along with the cracked wheat and dhal. Add pepper powder and salt and mix everything well. Cook for 15 minutes or up to 3 whistles. Once the pressure is released, a teaspoon of ghee can be added if needed. This tastes good even without adding ghee. Serve hot with coconut chutney or sambar or curd.

BANANA BLOSSOM DHAL/ VAZHAIPOO KOOTU

My mother-in-law typically makes these kinds of dhal with greens or vegetables almost every week for breakfast. Our favorites are the ones with greens or ridge gourd and she serves this as a side dish for idlis and dosas rather than rice. These kinds of dhals go well with rice and chapathis too. Her preparation is also a very simple one, kind of one-pot dish using a pressure pan. Dhal with banana blossoms was very new and interesting to me, so I decided to take a couple of quick pictures just before we had our breakfast. These shots were taken at the table with my baby girl sitting on a feeding chair from across the table and looking intently to see what was I doing and taking a peep at the dishes and plates on the table.

INGREDIENTS:
1. Banana blossoms removed from a flower.
2. Moong dhal, 1 cup.
3. Onion, medium size, 1.
4. Tomatoes, 2.
5. Green chilies, 2.
6. Ginger-garlic paste, 1 teaspoon. (optional).
7. Chili powder, 1 teaspoon.
8. Coriander powder, 2 teaspoons.
9. Hing or asafetida, 2 pinches.
10. Turmeric powder, ¼th teaspoon.
11. Mustard seeds, 1 teaspoon.
12. Cumin seeds, 1 teaspoon.
13. Curry leaves 4-5.
14. Chopped cilantro, 1 tablespoon.
15. Salt as per taste.

PREPARATION:
Clean the blossoms, chop them finely, and soak them in a diluted solution of buttermilk for 10-15 minutes. Chop the onions and tomatoes and slit the green chilies into 2. Heat the pressure cooker or pan with a tablespoon of oil. Once the oil is hot, add the mustard seeds and let it splutter. Add the cumin seeds and fry for a few seconds. Add the chopped onions and sauté for a few seconds until the onions are tender. Then add the chopped tomatoes, green chilies, ginger-garlic paste, curry leaves and keep sautéing for a few more minutes until everything is well blended. Now add chili powder, coriander powder, turmeric powder, asafetida, washed moong dhal, chopped banana blossoms (squeeze out the excess water from the blossoms before adding), and salt along with 2 cups of water. Mix everything well and cook for up to 3 whistles. Once the pressure is released, add chopped cilantro and let it simmer for 5 more minutes before serving. Serve hot with rice, chapathis, idlis, or dosas.

CRACKED WHEAT VEGETABLE UPMA

This is a favorite and regular breakfast item for us, a healthy and easy one-pot dish. Usually when preparing plain upma, I only season them with green or red chilies and onions. For the vegetable version, I add tomatoes and chili powder to make it more spicy and colorful. This type of upma doesn’t need any side dish alongside.

INGREDIENTS:
1. Cracked wheat (samba ravai), 1 cup.
2. Onion, medium size, 1.
3. Roma tomato, 1.
4. Green chilies, 2.
5. Mixture of chopped vegetables like carrot, green beans, capsicum, cauliflower, green peas, 1 cup.
6. Ginger-garlic paste, 1 teaspoon.
7. Chili powder, 1 to ½ teaspoon depending upon preferred spice level.
8. Mustard seeds, ½ teaspoon.
9. Channa dhal, 1 tablespoon.
10. Broken cashews, 1 tablespoon.
11. Curry leaves, 3-4.
12. Chopped cilantro for garnishing.
13. Salt as per taste.

PREPARATION:
Dry roast the rava under low-to-medium flame for 10 minutes and let it cool. Chop the onion and tomatoe and slit the green chilies into 2. Heat a thick-bottomed pan with a tablespoon of oil. When the oil is hot, add the mustard seeds and let it splutter. Then add the cashews and channa dhal and fry for a few seconds until they turn brown. Add the chopped onions now and sauté for a few minutes until the onions are tender. Then add the chopped tomatoes along with the green chilies, curry leaves, and salt and keep sautéing until everything is well blended. Add the chopped mixed vegetables along with chili powder and keep frying under low flame for 2-3 minutes until the chili powder loses its raw smell. Add 2 cups of water now and let it come to a boil. Once the water starts to boil, reduce the flame and add the cracked wheat slowly. Keep stirring the mixture to avoid any lumps as the cracked wheat is added and once the wheat is added, add another tablespoon of oil, mix everything well, and cook closed under low flame for 10 minutes. Garnish with chopped cilantro once the upma turns dry and the vegetables have been cooked and serve hot with pickle.

FOOD BUZZ TASTEMAKER PROGRAM –ORE IDA SWEET POTATO FRIES

As a part of the Food Buzz Tastemaker Program, Food Buzz sent me a coupon for the new Ore Ida Sweet Potato Fries. These were very different and interesting from the regular fries that my family loves. The cooking instructions were to either bake them on deep fry them in oil. I deep fried them and this version was delicious. The outsides were flaky and crispy and the inside was soft. Despite of being used to savory and spicier version of potato fries, we actually liked these sweet fries. We had these with our evening tea and these fries were a hit at my home. Next time, I am planning to bake them instead of deep frying them. The baked version can be a totally guilt-free snack loaded with beta-carotene.

MUTTAI ATTU-ADAI / EGG PANCAKES

This is a favorite egg dish of my father-in-law and it has been in the family for many generations. It seems that my father-in-law’s mom used to prepare this as a side dish with rice for lunch quite often and she used to mix duck eggs along with chicken eggs when she prepares these adais to add some richness to the dish. Adding channa dhal flour to the eggs is used for increasing the volume and stretching the buck during those days. Now-a-days we see this as a healthy protein-rich evening snack. The eggs can also be substituted with Egg Beaters or plain egg whites.

INGREDIENTS:
1. Eggs, 3.
2. Onion, medium size, 1.
3. Green chilies, 2-3.
4. Ginger—garlic paste, ½ teaspoon.
5. Roasted channa dhal or chutney dhal (pottukadalai or udaicha kadalai) , 2 tablespoons.
6. Salt as per taste.
7. Curry leaves and cilantro for garnishing.

PREPARATION:
Grind the roasted channa dhal into a fine powder. Dice the onions and green chilies finely. Heat a pan with some oil. When oil starts to bubble add the diced onions and green chilies along with 2-3 curry leaves and ginger-garlic paste and sauté for a few minutes until the onions are tender and let it cool. Break the eggs into a bowl and beat them along with the sautéed onion mixture, channa dhal powder, salt, and a tablespoon of chopped cilantro. Heat a thick-bottomed pan or a kadai with a tablespoon of oil and once the oil is hot, ladle the egg mixture into the pan. Cook closed for 4-5 minutes under medium flame until the corners get crisp, and flip it to the other side. Cook for another 2 minutes until that side also turns brown and crisp. Repeat the process with the remaining batter and serve hot with ketchup or as a side dish with rice.

VARIATION: Half a teaspoon of fennel seeds can also be powdered along with the channa dhal for much tastier and flavorful adais.

WHEAT IDLI

This post had been ready to be published a month ago but I couldn’t find time to post this until today. Everything has been moving at a fast pace since the twins were born. Days keep flying by with Aryaa and Krithikha keeping us on our toes all the time and I have only a little time for myself at the end of the day. We started going out for evening walks but sometimes it doesn’t work well for the twins and I have to come back holding one baby in my arm and dragging a stroller behind (my mom-in-law will be coming along with another stroller and the other little one :) Some days are real tough and it usually gets crazier as the day goes by, but we are enjoying every bit of it. Coming on to the recipe, my mother-in-law makes these idlis for me very often for breakfast. After coming here, amma got very much interested in my blog and she is also helping me to take pictures for the blog. I am hoping to post regularly for the next few months with her help….I don’t know what my babies have decided :)

INGREDIENTS:
1. Whole wheat flour, 2 cups.
2. Urad dhal, 2/3 to 1 cup depending upon the type of dhal.
3. Fenugreek seeds, 1-1/2 tsp.
4. Salt as per taste.

PREPARATION:
Wash the urad dhal well and soak it for half-an-hour along with the fenugreek seeds. Grind the dhal into a smooth paste using a blender or grinder. Then add the whole wheat flour and blend everything together to a smooth paste until the batter is fluffy. Add salt to the batter and mix everything well. Let it sit overnight or 6-7 hours to allow fermentation to take place. When the batter has risen to 1/3rd of its size, they are ready to be steamed. Pour them into idli moulds and let it steam for 5-7 minutes. Once the idlis are cooked, remove them from the molds and serve with sambar or chutney.

Note: The softness of the idlis depends on the type of the urad dhal used. I have used the ratio of the flour to the dhal to 2:1 since I have used a blender to grind the batter. If using a mixer grinder, less dhal can be used. The same batter can also be used for preparing dosas.

ASPARAGUS STIR FRY/PORIYAL

I made this poriyal for my mother in law since she was very interested in this new vegetable (its funny shape too  ) she saw for the first time. I have made this poriyal a couple times before and this is the only way I can eat asparagus rather than the traditional way it is served. She seemed to like it and her comment was that this poriyal tasted just like the one with green beans. I followed her poriyal recipe this time and it was really good. We added some coconut at the end for some extra taste; this can be omitted if needed. It tastes good without coconut too.

INGREDIENTS:
1. Asparagus, 1 bundle.
2. Onion, medium size, 1.
4. Mustard seeds, ¼ teaspoon.
5. Urad dhal, ½ teaspoon.
6. Ginger-garlic paste, ½ teaspoon, (optional).
7. Salt as per taste.
8. Curry leaves and cilantro for garnishing.
9. Chili powder, ½ teaspoon.
10. Coriander powder, 1 teaspoon.
11. Cilantro for garnishing.
12. Grated coconut or coconut powder, 1 tablespoon.

PREPARATION:
Break the asparagus stalks from the woody parts (this can be done by bending the asparagus and it would break over the fleshy section, this woody portion of the stalk can be used in stocks and soups). Chop the fleshy parts of the stalks into small pieces. Dice the onion. Heat a pan with a teaspoon of oil. When the oil is hot enough, add the mustard seeds and let it splutter. Then add the urad dhal and fry for a few seconds until it turns brown. Add the diced onions and curry leaves and sauté for a few minutes until they are tender. Then add ginger-garlic paste, chili powder, coriander powder, and the cut asparagus stalks and sauté for a minute. Then 2-3 tablespoons of water along with salt and cook closed under low flame for 4-5 minutes until everything is cooked and turns dry. Add the grated coconut and mx everything well. Garnish with cilantro and serve as a side dish with rice.

LENTILS MASALA / CURRY

Dear friends, how are you all doing? I am back with a post after a long time. My babies are 4 months old now and doing fine. Currently my mother-in-law is staying with us to help us with the babies and she does all the cooking. My entire day is spent with my munchkins. Taking care of 2 infants is quite a challenge and most of the time I am tired and sleepy. At the end of the day all you want is to just go and sleep when one of the babies decides not to sleep  .Coming on to the recipe, I managed to take some photos of dishes when my mother-in-law was cooking. This is one such dish where she was trying to clean my pantry. I had some leftover lentils which I had stocked up for making soup and she made this tasty dish out of them. She had used only a few ingredients here. This was very good with rice and we had the same with chapathis for dinner. The green chilies used here can also be substituted with 1 teaspoon of chili powder.

INGREDIENTS
1. Lentils, any type (I have used dupuy or French lentils). 1 cup.
2. Onions, 1 medium size.
3. Tomatoes, 2, medium size.
4. Green chilies, 2.
5. Ginger-garlic paste, 1 teaspoon.
6. Sambar powder, 1 teaspoon.
7. Any masala powders like garam masala, chicken masala, or biryani powder, 1 teaspoon. ( I have used MTR vangibath masala).
8. Curry leaves, 1 sprig.
9. Chopped cilantro, 2 tablespoons.
10. Salt as per taste.
11. Mustard seeds, ¼ teaspoon.
12. Cumin seeds, ¼ teaspoon.

PREPARATION:
Wash and cook the lentils until they are tender. I used a pressure cooker for cooking the lentils. Chop the onions and tomatoes and slit the green chilies into two. Heat a pan with some oil and splutter the mustard seeds once the oil is hot. Then add the cumin seeds and fry for a few seconds. Add the diced onions and fry for a few minutes until the onions turn translucent. Then add the diced tomatoes, curry leaves, green chilies, ginger-garlic paste and sauté everything for a few more minutes until everything is well blended. Now add the sambar power, masala powder, and salt and cook for a few more minutes until the spices lose its raw smell. Finally add the cooked lentils with 2/3 cup of water, mix everything well, and cook closed for a 3-5 minutes. Garnish with chopped cilantro and serve with chapathis or rice.

ITS A BOY AND A GIRL!

Dear friends and readers, thank you very much for remembering me and all your well wishes during my long absence from my blog. We are happy to announce that we have been blessed with a baby boy and girl. They are 2 months old now and we have been very busy since the babies were born. The only time I cook is when both the babies are asleep, and most of our meals are fast-food kind of meals and one-pot dishes. Gita's kitchen will be on an extended break for a few more months until my littles ones are a little bigger. Thanks to everyone for the warm wishes. I'll be back soon with more recipes.

INSTANT WHEAT IDLI

The recipe for this idli is almost the same as regular rava idli. The first time I tried making these with instant wheat puttu flour and that turned out well, so this time I tried it with plain wheat flour. This variation turned good but the batter had to be jazzed up a little with seasonings. I even added some sautéed onions to the batter. Here I have served these instant wheat idlis with sambar.

INGREDIENTS:
1. Regular whole wheat flour, 1 cup.
2. Thick sour yogurt, 1/2 cup.
4. Water, 2/3 cup or more depending upon batter thickness.
5. Baking soda, 1/4 teaspoon.
6. Salt, ½ teaspoon.
7. Mustard seeds, ¼ teaspoon.
8. Channa dhal, ½ tablespoon.
9. Broken cashews, ½ tablespoon.
10. Chopped cilantro, ¼ cup.
11. Diced onions, ¼ cup.

PREPARATION:
Fry the wheat flour in a pan under low-to-medium heat for 5 minutes until good smell emanates from the flour and let it cool. Mix the cooled wheat flour, beaten curd, baking soda, salt in a big bowl. Keep adding water until the batter reaches regular idli consistency and there should not be any lumps in the batter. Set it aside for 5 minutes. The batter should be just thick enough to pour into the molds. Meanwhile, heat a small pan with some oil. Once the oil turns hot, add the mustard seeds and let it splutter. Then ad the channa dhal and cashews and fry for a few seconds until they turn golden brown. Remove the seasonings from the pan and add the diced onions to the same pan and sauté for a few minutes until the onions are tender. Add the onions along with the fried seasonings and chopped cilantro to the idli batter and mix everything well. Pour the batter into regular idlis mold and steam for 10 minutes. Once cooled, remove from the mold and serve hot with any chutney or sambar.

Please check out my other low-carb idli recipes:
1. RAGI IDLI

2. OATS AND CRACKED WHEAT IDLI

SHRIMP, MUSHROOM, AND SPINACH FRY

This dish was a product of my refrigerator cleaning spree. I threw in some leftover button mushrooms and baby spinach lying in fridge into the shrimp curry which I make very often. This version was good and somehow it turned healthier too :) Here I added the shrimp, mushrooms, and spinach together to give the dish a saucy consistency instead of a dry dish. For a different version of the dish, the spinach can be added in the end and cooked just a little to retain their color.

INGREDIENTS:
1. Cleaned and deveined shrimp, 1 pound.
2. Any type of mushrooms, 1 small packet.
3. Spinach, 1 big bunch.
4. Onions, medium size, 4.
5. Tomatoes, 3.
6. Ginger-garlic paste, 1 teaspoon.
7. Mustard seeds, ½ teaspoon.
8. Fennel seeds, ½ teaspoon.
9. Curry leaves, 1 sprig.
10. Chopped cilantro, ¼ cup.
11. Chili powder, 1 teaspoon.
12. Coriander powder, 2 teaspoons.
13. Turmeric powder, ¼ teaspoon.

PREPARATION:
Dice the onions, tomatoes, and spinach finely and slice the mushrooms into even pieces. Heat a pan with a tablespoon of oil and when the oil is hot, add the mustard seeds and let it splutter. Then add the fennel seeds and fry for a few seconds. Add the diced onions and curry leaves now and keep sautéing for a few minutes until the onions turn brown. Add the diced tomatoes and ginger-garlic paste and keep sautéing until everything is well blended. At this stage, add chili powder, coriander powder, and turmeric powder and keep stirring under low flame until the powders lose their raw smell. Another teaspoon of oil can be added here. Now add the shrimp, mushroom, and spinach, mix everything and cook closed under medium flame until everything is cooked and the dish turns into a saucy consistency. Garnish with chopped cilantro and serve hot with rice or any type of breads.

Variation: A teaspoon of garam masala can be added in the end to give a good flavor to the dish.

WHEAT SEVAI OR WHOLE WHEAT ANGEL HAIR PASTA PAYASAM

Dear friends, thank you very much for all the support and well wishes during my absence. Things have been busy at the personal front lately that I had hardly any time to post anything in my blog, even from my drafts. Now I have a lot of catching up to do with all your posts :)

Coming on to the recipe, I made this payasam today for Krishna Jayanthi. I found a packet of whole wheat sevai at my nearby Indian grocery and the ingredients consisted of 98% whole wheat, which a perfect choice for a low-carb dessert…..ideal for those who miss out all the sweet indulgences during the festival season. The same payasam can also be made with whole wheat angel hair pasta, and also transformed into a low-fat and sugar-free version with fat-free milk or half and half and Splenda.

INGREDIENTS:
1. Wheat sevai or whole wheat angel hair pasta, ½ small packet. This comes to a cup when broken into small pieces.
2. Milk, 1 to 1-1/2 cups. (Low fat or fat-free milk also works perfect for this).
3. Any sweetener of choice, ½ cup or more depending upon preferred sweetness.
4. Cardamom powder, ½ teaspoon.
5. Ghee or butter, 1-2 tablespoons.
6. Raisins, 2 tablespoons.
7. Cashews, 2 tablespoons.
8. Coconut milk ¼ cup.

PREPARATION:
Grind the coconut with ½ cup of water to a smooth paste. Dry roast the sevai until it changes to a light reddish color and let it cool. In the same pot, add the ghee and let it melt. Roast the cashews and raisins until the nuts turn golden brown and the raisins plump up. Add the milk, coconut milk, ¼ cup of water, cardamom powder, and sweetener and let it come to a boil. Add the sevai or noodles mix everything well and cook until the sevai is cooked. This can be served hot or cold.

Please check out my sugar-free rice and moong dhal payasam here.

MUTTAI SADAM/ EGG RICE

This is my grandma’s take on egg fried rice. Growing up, this used to be a regular lunch box menu for me; a complete one-pot meal and simple preparation also, just scramble the eggs with the spices and add in the rice. These days, I spice it up a little bit by adding some extra green chilies and some whole peppercorns. This egg rice goes well with any spicy side dish. This time I have served this egg rice with cucumber raita and brinjal fry.

INGREDIENTS:
1. Cooked brown rice, 1 cup.
2. Medium-size red onions, 2.
3. Green chilies, 2-3 depending upon preferred heat level.
4. Whole pepper corns, ¼ teaspoon. This can be omitted if preparing for kids.
5. Fennel seeds, ½ teaspoon.
6. Curry leaves, a few leaves.
7. Chopped cilantro, for garnishing.
8. Eggs, 3. Substitutes like Egg Beaters also work well here.
9. Salt as per taste.
10. Ginger-garlic paste, 1 teaspoon.

PREPARATION:
Slice the onions thinly and slit the green chilies into two. Heat a pan with a tablespoon of oil. Add the fennel seeds and peppercorns once the oil is hot and fry them for a few seconds. Then add the sliced onions and curry leaves and sauté for a few minutes until the onions are tender. Next add the ginger-garlic paste along with the slit green chilies and salt and keep sautéing under medium flame until everything is well blended. Break in the eggs now and scramble the eggs until the eggs are cooked. Once the eggs are cooked, add the cooked rice, mix everything well, and let it sit under low flame for 5 minutes. Garnish with chopped cilantro and serve hot with any spicy side dish.

MUSHROOM AND PEAS MASALA / GRAVY

Mushroom and peas masala is a simple gravy I make to go as a side dish for chapathis or idlis and dosas. The flavor builds up slowly as the ingredients are added by one slowly and gets cooked. To add some thickness to the gravy I usually add some ground small onions along with a few spices. A very spicy and tasty gravy ideal for weekend meals.

INGREDIENTS:
1. Onion, medium size, 1.
2. Roma tomatoes, 2.
3. Button mushrooms, 1 small packet.
4. Fresh or frozen peas, ½ cup.
5. Curry leaves, a few.
6. Cilantro, for garnishing.
7. Salt, as per taste.
8. Garam masala, ½ teaspoon.
9. Turmeric powder, ¼ teaspoon.
10. Chili powder, 1-1/2 teaspoons.
11. Coriander powder, 2 teaspoons.
12. Fennel seeds, ¼ teaspoon.

To grind:
1. Small onions, 2.
2. Ginger, a small piece.
3. Garlic 3 cloves.

PREPARATION:
Grind the required ingredients into a smooth paste and keep aside. Dice the onion and tomatoes into small pieces. The mushrooms can be thinly sliced or quartered. Heat a pan with a tablespoon of oil. Add the fennel seeds and fry for a few seconds. Then add the diced onions and curry leaves and sauté for a few minutes until the onions are translucent. Add the turmeric powder and diced tomatoes and keep sautéing until everything is blended. Add the ground paste now and keep frying until oil oozes out from the mixture. (Note that the ground paste must completely lose its raw flavor at this point). At this stage, add the chili powder, coriander powder, and garam masala along with the salt and keep frying everything under medium flame for 2 minutes until the spices lose their raw smell. Another teaspoon of oil can be added to fry the spices more quickly. Add the sliced mushrooms and peas and add enough water to cover everything, and let it simmer for 10 minutes until the mushrooms and peas are cooked. Garnish with chopped cilantro and serve with rice, chapathis, idlis, or dosas.


Dear friends, please check out my cookie recipe, which has also been published at the Xagave website, here .

BROCCOLI PORIYAL/ STIR FRY

Broccoli is a regular in my grocery shopping these days. I add them in almost everything from soups to salads and even dishes like dhals and variety rices. Sometimes I make this poriyal as a side dish with rice. I usually don’t add too much of masala or spices here. That imparts a bitter taste to the dish. I just add light seasoning and cook the broccoli until the they are tender but still have their color and crunch in them. The ideal combination for this poriyal are with rice and any spicy gravy like vatha kozumbu or rasam or even with plain curd rice.

INGREDIENTS:
1. Broccoli, 2 large heads.
2. Small onions, 3-4.
3. Dried red chilies, 1-2.
4. Mustard seeds, ¼ teaspoon.
5. Urad dhal, ½ teaspoon.
6. Ginger-garlic paste, ½ teaspoon, (optional).
7. Salt as per taste.
8. Curry leaves and cilantro for garnishing.

PREPARATION:
Cut the broccoli into small bite-size pieces including the stalks and dice the onion finely. Heat a pan with a teaspoon of oil. When the oil is hot enough, add the mustard seeds and let it splutter. Then add the urad dhal and the broken red chilies and fry for a few seconds until the urad dhal turns brown. Add the diced onions and curry leaves and sauté for a few minutes until the onions turn translucent. Then add ginger-garlic paste and the broccoli and mix everything well. Add 2-3 tablespoons of water along with salt and cook closed under low flame for 5 minutes until everything is cooked and the broccoli still retains its color. Garnish with curry leaves and cilantro and serve with rice or chapathis.

TANDOORI CHICKEN

Recently I had an argument with my friend about white meat and red meat. According to her, white meat is not that much tasty compared to red meat, so she always prefers red meat, especially when she is preparing items like tandoori chicken, and we are still discussing about this :) I have been eating white meat chicken for the past 2 years and seriously I don’t find that much difference in the taste. White meat can also be equally tasty when cooked in the proper way. White meat chicken is usually from the breast and the fat percentage of this is very less compared to red meat, so this is ideal for people cutting down on the fat intake or for those on the lookout for heart-healthy foods. I usually check the label when I buy meat. The fat content of most of these products like white meat chicken or turkey will be around 0-1%, a little bit on the healthier side. In this recipe, I did not use oil for marinating the chicken. The only oil used here is to spray the baking dish. This is an almost fat-free chicken recipe if the yogurt is replaced with fat-free yogurt.

INGREDIENTS:
1. Chicken, I have used 3 white meat breast slices here.
2. Ginger-garlic paste, 1 teaspoon.
3. Garam masala or curry powder, 1 tablespoon.
4. Chili powder, 1 teaspoon.
5. Coriander powder, 1 teaspoon.
6. Paprika, 1 teaspoon (I have used Spanish paprika powder here, this gives a nice color and some sweetness) this can be substituted with a pinch of food color.
7. Thick yogurt, ½ cup.
8. Salt as per taste.
9. Dried mint leaves, 1/2 teaspoon, (optional).

PREPARATION:
Wash the chicken well. Mix all the ingredients except the chicken into a thick paste in a bowl. Apply the paste over the chicken coating each slice thickly. Let it marinade for over an hour inside the refrigerator. Grease a baking dish with any nonstick cooking spray and arrange the chicken slices on the dish leaving sufficient space between each slice. Bake at 450 degrees for 15-20 minutes until the chicken is fully cooked. Serve hot with lemon wedges and garnished with cilantro.

BAKED BEANS – PRESSURE COOKER METHOD

I had my first try with baked beans at a nearby Peruvian restaurant. This was served with rice, salad, and roasted chicken. The one I had was a little bit spicy and tasted good when mixed with rice. I have been searching for baked beans recipes online and in TV ever since. There are so many versions available for this. The main idea of baked beans is to slow cook the beans with all the spices either in oven or slow cooker or on stove top for about an hour or two, so that the beans build up all the added flavors gradually. The only ingredient that was common in every baked bean recipe was molasses or brown sugar. I came out with my version here using tomato paste instead of ketchup and Xagave instead of molasses. I even added some chili powder to balance the sweetness from the Xagave and I have cooked the beans in a pressure cooker. Pressure cooker also concentrates all the flavors of the beans and we had this as a light dinner along with some baked baguette slices.

INGREDIENTS:
1. Any dried beans like fava beans, navy beans or white beans washed and soaked overnight in water, 2 cups.
2. Onion, medium-size, 1.
3. Garlic, 3 cloves.
4. Tomato paste or tomato sauce, 2 tablespoons.(Ketchup adds even more sweetness to the dish with the Xagave).
5. Xagave, ¼ cup.
6. Chili powder, 1 teaspoon. (optional).
7. A mixture of dry herbs of choice, 1 teaspoon.
8. Salt and pepper as per taste.
9. Vegetable or chicken broth, 1 medium-size can.

PREPARATION:
Dice the onion and garlic finely and sauté them in a pan with a little bit of oil until the onions turn translucent. Add these and the rest of the ingredients to a pressure cooker or pressure pan and mix everything well. There should be just enough broth or water to cover everything. This gives nice thick baked beans; too much of liquids give the baked beans a soupy texture. Pressure cook for 3-4 whistles. Once the pressure is released, garnish with chopped cilantro or any other herb and serve with rice, or any type of bread. (Note: I have crushed the beans a little bit with a spatula to give some texture to the beans.)

MIXED NUTS OATMEAL AND RAISIN COOKIES

These cookies were made solely by trial and error method. I tried baking these cookies by throwing whatever I had in my pantry. The first time they didn’t turn out as I expected, I experimented with the ratio a little bit by adding Xagave the next time. This gave a slight sweetness to the cookies along with the raisins. They turned out perfect this time. The ingredients used here makes around 24 small size cookies. All the ingredients used here are natural, so these are pretty much healthy if had in moderation :)

INGREDIENTS:
1. Regular old-fashioned oats, 1 cup.
2. Whole wheat flour, 1 cup.
3. Peanut butter, 1 cup.
4. Butter or canola oil, 2 tablespoons.
5. Xagave or agave nectar, or any sweetener of choice, ½ cup or more depending upon sweetness.
6. Raisins, 2 tablespoon.
7. Mixed nuts like walnuts, almonds, and pistachios, 1 cup.
8. Cinnamon, 1 teaspoon.
9. Baking soda, 1/2 teaspoon.
10. Salt, a pinch.

PREPARATION:
Chop the nuts into small pieces by running through a food processor or by hand. Mix the oats, flour, salt, cinnamon, baking soda, nuts and raisins together in a bowl. Melt the peanut butter and oil in another bowl by microwaving it for about a minute. Add the Xagave to this and whisk the wet ingredients well and add it to the flour mixture. Knead everything slowly until it forms into a smooth pliable dough. If the dough is too sticky, it can be put in the fridge for about 30 minutes and then baked into cookies. Alternatively, if the dough is a little bit dry (this depends on the type of peanut butter used), add a few drops of water or milk and mix it into manageable dough. Roll the dough into small rounds and arrange them on a baking sheet leaving enough space between each cookie. Bake at 350 degrees for 8-10 minutes, let it cool, and enjoy with any hot beverage.

BOK CHOY KOOTU/DHAL - BOK CHOY WITH LENTILS

(Image source: Wikipedia)

I have been cooking with bok choy (Chinese cabbage) for quite some time. I usually add them to noodles and soups. This time I tried making a simple dhal with bok choy. Bok choy has a very mild taste and blends well with the lentils and the spices added in the dhal. I do not add tamarind for my dhal preparations since we usually have this kind of dhal with rice and rasam. Tamarind juice can be added according to preferences.

INGREDIENTS:
1. Moong dhal, 1 cup.
2. Bok choy, 2-3.
3. Small onions, 1 cup.
4. Tomatoes, small, 2.
5. Chili powder, 1 teaspoon.
6. Coriander powder, 1 teaspoon.
7. Sambar powder, ½ teaspoon.
8. Garlic, 3 cloves.
9. Mustard seeds, 1 teaspoon.
10. Cumin seeds, 1 teaspoon.
11. Asafetida, 1 pinch.
12. Salt as per taste.
13. Turmeric powder, ½ teaspoon.
14. Curry leaves, 1 sprig.
15. Chopped cilantro, ¼ cup.

PREPARATION:
Wash the moong dhal and bok choy well. Extract thick juice from the tamarind and keep aside. Chop the bok choy and tomatoes into small pieces. Peel the onions and crush the garlic coarsely. Take a pressure cooker or a pressure pan and add 1 tablespoon of oil. When the oil is hot enough, add the mustard seeds and let it splutter. Then add the cumin seeds and asafetida let them fry for 30 seconds. Now add the small onions and curry leaves and sauté for a few minutes until the onions are transparent. I have left the onions whole here; they can also be diced and added. Now add the diced tomatoes along with the crushed garlic and bok choy and keep sautéing for a few minutes until the tomatoes are well mashed. Add 2 cups of water along with the moong dhal, turmeric powder, and all the powders, salt as per taste and pressure cook for about 10-15 minutes up to 3 whistles. Once the pressure is released, garnish with chopped cilantro, mix everything well, and serve hot with idlis, dosas, rotis, or rice.

KUMQUAT PICKLE - SPICY

Looks like its kumquats season everywhere. I just couldn’t resist buying a big box of kumquats from the Chinese market where we do our weekly grocery purchase. Kumquats are very interesting fruits. The outer peel is edible and very sweet with the inside flesh a little bit sour. If something is sour, then there are chances that it could end up in a pickle ;) If you are a big fan of lemon pickles, you are sure to get crazy over these kumquats pickle. I have followed a very simple procedure here with some seasoning. I think this pickle can also be prepared the same way as usual Indian lemon pickles. The kumquats can also be left whole during pickling and pickle powder can also be added.

INGREDIENTS:
1. Kumquats, around 15.
2. Sesame oil, ¼ cup.
3. Mustard seeds, ¼ teaspoon,
4. Red chilies, 2.
5. Curry leaves, a few.
6. Chili powder, ½ teaspoon to 1 teaspoon depending upon preferred heat level.
7. Asafetida, a pinch.
8. Salt, ½ teaspoon.

PREPARATION:
Wash the kumquats well and cut them into halves or quarters (the halves can be soaked with another teaspoon of salt for an hour to two before pickling, we are cutting down on our salt intake, so I have omitted this step). Heat a pan with the sesame oil. Add the mustard seeds and let it splutter. Add the curry leaves and red chilies along with the asafetida and fry for a few seconds. Then add the chili powder and salt and let it fry in the oil for 203 seconds. Add the kumquats now and mix everything well. Keep cooking under low flame for 5-10 minutes until the kumquats are soft. Let it cool and transfer to an airtight container. This pickle stays fresh for up to 2 weeks in the refrigerator.

PASTA BRIYANI AND MASALA BREAD

Dear friends,
I am happy to announce that my peanut chikki recipe has been published in the BetterBody Foods and Nutrition website. Check out my recipe at here.


Coming on to today's post,



I make masala pasta or pasta briyani when I am tired of making Chinese style noodles or with any tomato sauce. We prefer spicier versions of pasta like this than adding pasta sauce or cheese. This is also an excellent lunch box menu and also an ideal evening snack for us. I have not used whole garam masala here except the fennel seeds since they tend to break the pasta. I have used some whole grain pasta, which we brought from Ikea recently. These are real cuties and they seem to absorb the masala well.

INGREDIENTS:
1. Whole grain pasta, 1 packet.
2. Ripe Roma tomatoes, medium-size, 3.
3. Red onions, medium-size, 3.
4. Ginger-garlic paste, 1teaspoon.
5. Green chilies, 1-2.
6. Chili powder, ½ teaspoon.
7. Coriander powder, 1 teaspoon.
8. Turmeric powder, ¼ teaspoon.
9. Garam masala, 1 teaspoon.
10. Fennel seeds, ¼ teaspoon.
11. Curry leaves and cilantro for garnishing.
12. Salt as per taste.
13. Fresh or frozen peas, 1/4 cup.

PREPARATION:
Cook the pasta according to package instructions and let it cool. Dice the onion and tomatoes and slit the green chilies into 2. Heat a pan with 2 teaspoons of oil. When the oil is hot enough, add the fennel seeds and fry for 2 seconds. Add the curry leaves and onions and sauté for a few minutes until the onions turn translucent. Now add the ginger-garlic paste, tomatoes, peas, and green chilies and sauté for a few more minutes until everything is blended. Add the chili powder, coriander powder, turmeric powder, garam masala, and salt and mix well. Cook closed under low flame for 5 minutes until the raw smell of the spices goes and the mixture turns into a saucy texture. Now add chopped cilantro and pasta and mix everything. Let is sit for 5 minutes and serve hot.

MASALA BREAD



With the same recipe, substitute the pasta with any leftover crusty bread and you have spicy masala bread, an idea evening tiffin with tea.