South Indian Style Spicy Pumpkin Chutney. Hosting WHB # 206

The hot chutney is reminiscent of the Spicy South Indian cuisine.The intense flavors from the chili peppers and the fresh spices gives the bland pumpkins a whole new makeover.Adjust the quantity of spices and make it milder or hotter.With the abundance of fresh autumn pumpkins the chutney turned out to be one of the absolute tasty eats of the season.
Recipeadapted from Anudivya's Roasted Pie-Pumpkin chutney
Ingredients
2 cups fresh Pumpkin Puree
1 small plum tomato,finely hopped (optional)
1/2 teaspoon mustard seeds
1/4 teaspoon cumin seeds
2 green chillies or any other hot pepper
1 clove garlic,minced
1/2 inch ginger root,minced
1/4 teaspoon turmeric
1/2 teaspoon Garam Masala (blend of cumin,coriander,cloves,cinnamon,bay leaf and cardamom)
1/2 teaspoon salt
2 teaspoon Extra virgin olive oil or Canola oil

Method
Heat the oil in deep pan or kadai on medium heat.Add the mustard seeds and cumin seeds,after a minute when seeds starts to splutter,add the chillies,minced ginger and garlic,saute for a minute or two then add the tomatoes and rest of the spices.Cover and Cook until tomatoes are soft and mushy 4-5 minutes.Now mix in the pumpkin puree ,let cook for another 5-6 minutes.Blend in processor for smoother texture,this is optional I did not blend mine.Serve with plain brown rice ,flat bread ,mix in pasta,Dosa,Idli or spread on sandwiches.The chutney can be stored in clean air tight container in refrigerator for 2-3 weeks.


I'll be hosting the Weekend Herb Blogging for the week.Share your unusual delicious foods.Talk about the one unique ingredient used and please keep the entries exclusive(cannot be sent to other food events).For more rules check here and send your entries to YasmeenHealthnut AT gmail DOT com.

Cauliflower Soup,Beet Herbs Pasta and Figs parfait.

It was one of those days craving for a hearty Vegan meal,thankfully I had ample fresh fruits and vegetables to satisfy the hunger with a well balanced 3 course meal.
Cauliflower soup
A light and wholesome soup for the start of the meal.If you like crunch with the soup like I do ,serve this with some crackers or baked chips.

Serves 2-3
Ingredients
1/2 a medium cauliflower,chopped
1/2 a medium onion, finely chopped
1 clove garlic,finely chopped
1/4 teaspoon ground cumin(optional)
1/4 teaspoon turmeric(optional)
1/4 teaspoon freshly ground black pepper or chili powder
1 tablespoon fresh herbs,finely chopped(I used cilantro)
2 cups vegetable stock
1 teaspoon all purpose flour
1 tablespoon Extra Virgin Olive oil
1 teaspoon salt

accompaniment
low fat sour cream or tomato chili sauce

Method
In a medium skillet heat oil,add the onions and saute until translucent(about 3-4 minutes) on medium-high heat.Add the garlic and saute another minute or two.Add cauliflower and spices ,season with salt.Cover and allow to cook until cooked through(about 8-10 minutes),tossing occasionally.Stir in the stock ,herbs and bring to a boil .Add the flour and stir well,and simmer for 2-3 3minutes. Carefully transfer the mixture to a food processor or use immersion blender to puree.Return to the skillet,keep warm on low heat.Serve with sour cream or tomato chili sauce.And some baked chips or cracker for crunch.


Beet herbs pasta
Serves 2-3
With my passion for beets already revealed ,the pasta is yet another way to include the wonder veggie in your diet.

Ingredients
1/2 a pound Whole grain pasta,use any kind
1/2 a medium onion,finely chopped
2 small beets,roasted
1 teaspoon Extra Virgin Olive oil

For herb garlic sauce
1 cup fresh herbs(like parsley or cilantro),finely chopped
1 big clove garlic,minced
1 tablespoon lemon juice,freshly squeezed
1/4 teaspoon black pepper or chili powder
3/4 teaspoon salt
1 tablespoon Extra Virgin Olive oil
Method
Cook the pasta as per the package instructions.
Make the herb garlic sauce by blending all the ingredients together.Keep aside.
Heat the oil on medium heat,add the onions,saute for 3-4 minutes until translucent,add the herbs garlic sauce,saute another minute or two.Mix the cooked pasta and stir well.Add the beets and serve warm.


Figs and Fruit Parfait.
As pretty and mysterious as these looks,figs are have healthy written in each of the seeds its packed with.

Parfait are the simplest desserts ,utterly delicious with the layers of fruity goodness.

Recipe

For compote
6 fresh ripe figs,chopped
1 cinnamon stick
1 teaspoon orange blossom water or rose water
1 cups water

For Parfait
3-4 cup fresh fruits(like mangoes,peaches,figs or nectarine),diced
1/4 cup roasted nuts.

Method
Bring the compote ingredients to a slow boil, simmer,for about 15 minutes, or until fruit soft. Discard the cinnamon stick. Puree the mixture,return to the heat and cook until glossy and syrupy.Serve warm or chilled, on Ice creams or make a parfait.
In a wine or parfait glass ,layer the fruits ,nuts and the compote.Serve cold.




Health Nut Challenge :Well Balanced 3 Course Meal

Heart felt thanks to those who have already sent in there delicious 3 course meals.For those planning to participate ,please send in the entries before the deadline - September 20th.

Vegan Mushroom Quesadillas

Quesadillas just isn’t Quesadillas unless it’s smothered in cheese.Would you believe if i said that these quesadillas were tasteful even without a speck of cheese? the luscious healthful guacamole makes up for the creamy texture of cheese and the meaty mushrooms make a fulfilling Quesadillas.To say the least these are sure to be any health nut's cherished meal.
The brilliant recipe comes from Lisa's Vegetarian kitchen,being Tried and Tasted this month.Aparna of My diverse Kitchen hosts this month Tried and tasted event.

Ingredients
3 cups(about 6 ounce) mushrooms,choose the meaty kind like button or shiitake mushrooms
1 medium onion,sliced
1 small tomato,chopped
2 small green chillies or Jalapeno peppers,chopped
1 big garlic clove, finely minced
2 tablespoons of parsley or cilantro, chopped
1/4 teaspoon turmeric
1/2 teaspoon chili powder or freshly ground black pepper
1/2 teaspoon of sea salt
2 tablespoons extra virgin olive oil or vegetable oil
4 medium corn or wheat tortillas(Parathas or roti can also be used)

Method
Heat about a tablespoon of oil on medium heat in pan,add the onions ,saute until slightly brown 4-5 minutes,the add in the garlic ,spices and chillies or peppers.After a minute add the tomatoes and mushrooms,cook just until tender about 5 minutes.Remove from heat.Mix in the herbs.
Heat a non stick pan on medium flame. Roast the tortilla or paratha on both sides. Spread some mushroom mixture. Fold , drizzle couple of drops of oil on sides of pan ,spread around and roast tortilla on both sides until lightly crisp. Remove and keep on a cutting board. Slice in halves or diagonally in to 3 triangles.Repeat for remaining tortillas. Spread some creamy Guacamole on top of Quesadilla and serve.

Cancer fighting Foods.Introducing Edamame(Baby Soybeans),the Star Legume. Edamame Avocado(Edamole`) Dip\Spread

The word "cancer" horrifies us,having known someone who fought the deadly disease gives the terrible picture of how life changes with the shocking diagnosis and the following painful treatments.On brighter side most cancers can be preventable , watchful diet and active lifestyle can considerably lower the risk of developing the cancers.Its our responsibility to take good care and nurture the gifted good health.Since cancer can be diagnosed at any age,it always better to be safe than sorry,eat and live healthy.

Cancer in simple terms is defined as "uncontrolled growth of defective cells in the body,that damage the healthy tissue".Read the in depth Cell biology of cancer.A healthy immune system is the best defense against such cancerous growth.Junk diet,pollutants in the foods like pesticides and artificial or genetically modified foods like Trans fat ,unhealthy habits like smoking and drinking alcohol,do no good for bodies defenses. Simple changes in diet has proven to boost the bodies immunity and provides the nutrients which clear-up the toxins in the bodies.3 simple rules to be mindful while making food choices:
*Eating fresh fruits and vegetables ,rich in antioxidants that fight against cancer causing free radicals(the bad guys).Remember excess cooking can kill some of the essential vitamins.Spice up and flavor up your veggies and cook until just necessary and deep frying leaves them nullified of vitamins.
* High fiber foods help in flushing out the toxins.
* Reduce the consumption of Saturated fats like butter , high fat cheese and also high fat red meats.Use healthier fats like Extra virgin olive oil and vegetable oil in moderate quantities.Choose lean meat like lean beef,turkey and chicken.

I've referred here,here,here and here to learn about top cancer combating foods.Its relieving to know most of the foods are part of my list of nature's best list.I've summed the check list of top cancer fighting foods ,do tally them and try to incorporate the missing foods in your diet.Here are delicious recipes I posted with these wonder foods.

1.Soy beans(Edamame) and soy products like Tofu.
2.Cabbage and Cruciferous green vegetables like broccoli,spinach,Kale ,cauliflower,Brussel sprouts ,radishes,broccoli rabe.
3.Dark Chocolate ,Cocoa
3.Turmeric
4.Ginger
5.Garlic,leeks, scallions,Chives
6.Flax seed
7.Whole grains
8.Green Tea
9.Citrus fruits like grapefruits ,oranges and Berries
10.Lentils and Beans(legumes)
11.Fish high in Omega 3s like Fresh Salmon
12.Tomatoes
13.Sweet potatoes and Carrots
14.Nuts
15.Chili Peppers
16.Figs
17.Pomegranate
18.Avocados
19.Mushrooms
20.Papaya


Edamame(baby soy beans),the Star Legume.

Edamame(pronounced Ed-ah-maa-me),the Japanese Legumes are the latest star in the health foods.Harvested before maturity,edamame are cholesterol-free form of plant protein, calcium and omega-3 fatty acids,believed to reduce the risk of osteoporosis, prostate cancer, breast cancer and the symptoms of menopause.

These taste yummier than it looks with slightly sweet nutty flavor.Just plain boiled and seasoned with spices,make a healthful snack.I bought these Organic Edamame in cute little snack size packs,ready to eat from Costco.Its usually available pre-cooked in well stocked super markets under frozen vegetables section.


Combined with creamy avocado,the edamame spread was brimming with health and nutrition.Great for dipping with your favorite crackers or toast and spreading on a sandwich.


(Adapted from Original recipe at Artsy foodie)
Ingredients
1 Cup frozen edamame (baby soybeans), shelled and thawed
1 ripe avocado, peeled,seeded and cut in cubes
2 tablespoon Lemon juice,freshly squeezed
3/4 teaspoon salt
1/2 teaspoon ground coriander
1 garlic clove, minced
1 small green chilly,chopped or use 1/2 teaspoon black pepper for heat.
1/4 cup chopped cilantro or parsley ,finely chopped

Method
Blend on the ingredients together until smooth and spreadable.Serve with crackers or crostini(little toasts) or spread on sandwiches.

Variation with Peas instead of Avocados
1 cup of fresh peas can also be substituted instead of avocados.




I dedicate this post to Cooking to Combat Cancer,food event raising awareness about cancer fighting foods. Cooking to Combat Cancer was started in by Chris of Melle Cotte ,who is a brave cancer survivor sharing her experience and precious advice to fight cancer.

Asparagus Souffléed Omelet

Although Spring is officially here in North eastern Ohio, the trees are still shy of green leaves and vibrant blossoms.But the signs of budding in the trees and singsong birdies positively assure me,spring will be in full bloom soon.Speaking of which, the succulent asparagus blooming in the stores are also a sure sign of coming of spring.
These tender spears are rich in folate,essential for heart health and to prevent birth defects during pregnancy.Its also rich in potassium ,vitamins and is considered a natural diuretic[a diuretic increases the production and flow of urine from the body, used to remove excess fluid from the body].

Asparagus come in varying thickness,from pencil-thin to nearly an inch.Can be purple ,white or green.For freshest asparagus pick the ones with tight and closed stalk with completely smooth and firm stalk.The bottom woody inch or two of any asparagus should be trimmed and discarded.To keep asparagus for longer,cut off the woody base and let the bunch stand in an inch of water in a container in the refrigerator.Tastes best when steamed or lightly sautéed.


The low-carb Asparagus Souffléed Omelet recipe comes from Sara's Moulton Quick and Easy weeknight meals.Souffléed Omelet is a cross between an omelet and a Soufflé.Make sure you beat the egg whites just to soft peaks;otherwise they won't fold properly in to the egg yolk base.Any left over vegetable such as broccoli or spinach will make a fine filling for this Souffléed Omelet,so consider this a clean-out-the-fridge dish.Serve for any meal of the day with salad greens or toast with fruit spread.

Ingredients
6-8 asparagus,washed and trimmed
1/2 a medium onion,sliced
1 clove garlic,chopped
1/2 teaspoon each of black pepper and salt
1 tablespoon Extra virgin Olive oil
4 large Organic eggs,White and yolk separated
1 tablespoon fresh herbs(parsley,cilantro ,tarragon or dill)
1 tablespoon all-purpose flour
Method
Preheat oven to 375F.
Cut the asparagus cross wise in to 1/4-inch pieces.
Heat a pan with teaspoon of olive oil,add the onions,saute until lightly caramalized about 3-4 minutes,then add the garlic and asparagus.Cover and cook on low flame until asparagus is crisp-tender.Season with salt and pepper.
In another non-stick pan with heat proof handle or cast-iron pan ,heat the oil just until warm and remove from heat.Whisk egg yolks with flour,1/2 teaspoon salt,and 1/4 teaspoon black pepper until mixture is fluffy,about 3 minutes.Beat the egg whites using an electric mixer or a whisk until they hold soft peaks;fold them in to the yolk mixture gently but thoroughly ,and pour the egg mixture in to the skillet,spreading it evenly.
Bake the Omelet in the center of the oven for 10 minutes,or until it is puffed and cooked through.Remove from oven,place the filling in the center and fold using a spatula or for an attractive presentation,cut rounds using cookie cutter and place the filling between them.Sprinkle the herbs.I served it with drizzle of hot and sweet maggi tomato sauce alongside toast and home made mango jam.

Asparagus Souffléed Omelet is my entry for Weekend Herb Blogging,hosting this week is Prof. Kitty from The Cabinet of Prof. Kitty.

Beet Greens Sambar

It was ridiculously naive of me to have discarded the beautiful Beet greens in the past.Well ,not any more,I've become very fond of this antioxidant rich wonder green.Isn't it strange earlier people ate exclusively the beet greens and not the roots.It's quite the opposite today,many know only the roots as the edible part.

While talking to mom the other day ,She asked me "what's cooking?".I said "Beet greens in dal" and asked her "Ammi does the subzi-wala(Vegetable Vendor) at your place sell beets with or without leaves on?" I was surprised to hear the answer as NO.Listen up subzi walas and others who carelessly throw away the beet greens in trash,you need some enlightenment about these Beet greens.Its next only to spinach,kale and chard in its nutritional value.No fair beet greens don't get just as much promotion as spinach.Beet greens can be used in cooking just as any of your favorite green.It can be sauteed or pureed ,to make a healthy addition to a meal.


Thanks to sweta of Bonne Nutrition,I borrowed her brilliant idea of using the beet greens in my everyday sambar.Sambar is the South Indian spicy lentil soup that goes great with rice.The beet greens should be just as good in any kind of lentil\vegetable stew\soup.Beet Greens Sambar is part of my Beet full meal ideas series.Pleased to be sending this over to Weekend Herb Blogging,hosted this week by Ivy of Kopiaste ...to greek hospitality.

Recipe :Beet Greens Sambar.
Ingredients
1/2 cup Yellow Split Lentil(Toor Dal)
1 cup beet greens with stems,washed and chopped
1 Medium sized Carrot sliced
1 medium Plum Tomato chopped
1 cup green pumpkin or squash or zucchini cut in cubes
1/2 onion or 2 shallots
1 big Clove of Garlic
1/2 inch Ginger root or use 1/2 teaspoon Ginger garlic paste.
1/2 teaspoon Turmeric
1/2 teaspoon Red chilly powder
1/2 teaspoon each of Cumin and coriander powder or use 1 teaspoon sambar powder
1 tablespoon of tamarind paste in 11/2 cups of water
1 sprig of Curry leaves
1 Tablespoon of extra virgin olive oil
1/2 teaspoon Cumin seeds
1/2 teaspoon mustard seeds
1/8 teaspoon fenugreek seeds(Methi)
1 teaspoon Salt

Method
Cook the Lentils
Wash and Soak lentil for 10minutes.
Wash and soak the lentil for 5-10 minutes. Drain the water,transfer in a pressure cooker or small saucepan with lid.Add 1 cups of water ,season with salt,1/4 tsp each of turmeric and chilli powder.Add the greens, cover and let cook on medium-high heat for about 10-12 minutes in pressure cooker and 45-50 minutes in the saucepan until soft.When cooked mash or blend it to smooth paste.
Cook the veggies and mix in the mashed Lentils
Heat oil in a saucepan on medium high .Slice the onion and saute for a minute along with cumin seeds, mustard seeds and curry leaves. Add minced ginger and garlic saute for another minute before adding rest of the spices ,vegetables and tamarind juice. Simmer till vegetables are tender,about 15 minutes, then mix in the cooked mashed lentils. Simmer for another 5 minutes.Serve warm with rice.

Beet Health Fact
Unfortunately beets are not for people with kidney or gall bladder problems because of the concentration of oxalates in beets.

Vegan Soy chunks Empanadas

Empandas are stuffed Mexican pastries ,with many savory variations.I made these hearty empanadas all vegan,using Soy instead of meat along with vegetables,nuts and fruits.These are off to Vaishali's Vegan Mexican food event.

Ingredients
2 cups whole wheat flour
1 pack active dry yeast,2 teaspoon
1 cup warm water
1/2 teaspoon salt
1 tablespoon Extra Virgin Olive oil or vegetable oil

for filling
1 cup soy chunks(nutrela) or firm tofu
1/2 a medium onion,chopped
1 small tomato ,chopped
1 medium carrot,chopped
1/2 cup broccoli,chopped
2 cloves garlic,finely chopped
1/2 teaspoon each of cumin and coriander powder
1/4 teaspoon turmeric
1/2 teaspoon chili powder
1/2 teaspoon salt
1/4 cup roasted almonds,coarsely chopped
1/4 cup dried fruits,cranberries,raisin or cherries
2 tablespoon fresh herbs cilantro or parsley,finely chopped
1 tablespoon extra virgin olive oil

Method
Cook the soy chunks
Bring 2 cups of water to a boil,turn off the heat,add the soy chunks,cover and let soak for 20 minutes.Uncover,drain and squeeze out excess water,chop the chunks to smaller pieces.

Prepare the dough
Stir the yeast in the warm water and let rise for couple minutes.In a mixing bowl add the flour ,salt and oil,stir in the yeast mixture.Mix to combine,knead for 2 minutes or until smooth.Cover and leave to rise for an hour.

Prepare the filling
Heat oil in a pan,add the onions,saute until translucent then add the garlic,after few seconds,stir in the rest of the spices and vegetables.Cover and cook for 5 minutes,then mix in the chopped soy chunks.Allow the flavors to soak in the soy chunks ,cook for another 5 minutes.Mix the herbs,nuts and dried fruits.Cool the mixture completely.
Shape and Bake the empanadas
Preheat Over to 400F.

Divide the dough in 5 equal portions.On a lightly floured work surface ,roll out each piece to a 7inch round. Spoon the filling into center of rounds,then fold over in to half-moon shape.Press edges together and roll over to seal.Place on a baking sheet,cover with cling wrap.Leave pastries in a warm place for 10-15 minutes or until slightly risen.
Uncover the empanadas,bake for 10 minutes.Reduce the temperature to 350F and bake for another 15 minutes.Serve warm with Salad.


Reposts
The Pretty Pink Beet pasta adapted from Bharti's recipe is off to Presto Pasta Nights,hosted this week by Aquadaze


Blog Hopping Break!
Ms.health nut is sick and down with spring fever,and will not be able to blog hop until next week:(

Almond Pâté

While exploring delectable Tasty Palettes for recipes with my best-loved ingredient,I was excited to have found this savory Almond Pâté recipe. Pâté is French for paste,usually prepared with ground meat and other seasonings.But this Almond Pâté has no meat ,just almonds ,flavored with herbs and spices;makes a perfect quick-fix spread on toasts and sandwiches.Another perfect recipe Tried and Tasted,thanks to Suganya and the host of T&T this month Sweatha of Tasty Curry Leaf
(I made few minor changes to the Original recipe)
Recipe
Ingredients
1 cup Roasted Almonds,coarsely processed
1/2 a medium onion,finely chopped
1 small hot pepper\chili,finely chopped(optional)
1 tablespoon Extra virgin Olive oil
1/2 teaspoon ground Cumin
2 tablespoon fresh herbs like parsley,cilantro ,chives or any other,finely chopped
1/2 cup Bread crumbs(for homemade,toast 2 slices whole wheat bread,and coarsely process it)
1 big clove Garlic,minced
2 tablespoon Fat free Mayonnaise or silken tofu
1/2 teaspoon Salt
1/2 teaspoon freshly ground black Pepper
2 tablespoon freshly squeezed Lemon juice
Parchment paper or plastic wrap for rolling

Method
Heat the oil in a pan on medium heat,saute onions until lightly brown ,about 2-3 minutes,add garlic and cumin,saute another minute.Turn off the heat.Now stir in the almonds,bread crumbs,herbs,season with salt and pepper.Transfer to a mixing bowllet cool for a minute,add in mayonnaise or silken tofu,lemon juice ,and combine well until everything is incorporated and the mixture come together.Make a log by rolling in a Parchment paper or plastic wrap.Slice and serve on toasts or sandwiches with fresh greens and sliced tomato.Can be store in refrigerator for up to a week.

I'm also sending these over to the Let go nuts event,featured nut this month is Almonds at JZ's Tasty Treats

Thanks Rathna!

I was extremely delighted to receive this gift from Rathna of Asvadha for the MEO win.These eco-friendly bags are latest trend here made with 100% recyclable material and reusable.Thanks Rathna for the lovely reward,it sure gives me a vibrant start for the spring:)

Tried and Tasted Tasty Palettes : Chilled Avocado Soup

The creamy Chilled Avocado soup ,courtesy of Suganya of Tasty Palettes ,has a decent amount of Mono saturated(AKA good kind of fat) in every ounce.Suganya describes this as "darn addictive ",undoubtedly this velvety soup in now in my treasured list of Avocado recipes.

Ingredients
2 Ripe Avocados,Peeled and cubed.(see how to to cut them)
1/2 a medium onion,chopped
1/2 teaspoon cumin seeds
1 big clove Garlic,finely chopped
1/2 cup Broccoli ,finely chopped. Or use Frozen fava beans or peas
2 small green chili,seeded and chopped
1/4 cup Cilantro\Coriander ,finely chopped
3/4 cup fat free Plain yogurt
1 tablespoon Extra virgin Olive oil
1/2 teaspoon Salt
1/4 black pepper,freshly ground
1/2 a cup water,little more for thinner soup.
1 tablespoon lemon\lime juice,freshly squeezed

Method
Heat the oil on medium heat,add the cumin seeds and onion saute for a minute until translucent then add the garlic saute until aromatic ,about 30 seconds.Add the veggies season with salt and pepper,cover and cook on low heat until tender about 5 minutes.Turn the heat off,let cool about 10 minutes.
Meanwhile peel and chop avocados,squeeze the lime juice over to prevent oxidation.When Veggie mixture is cool,stir in the yogurt,avocados and cilantro,blend until smooth along water.Let the soup cool in the refrigerator for half an hour,then serve cold with toasted bread or crackers.

This enjoyable soup has been Tried and Tasted ,for a food event started by Zu of Zlamuska's Spicy Kitchen.Hosting this month is Sweatha of Tasty Curry Leaf for awe inspiring Suganya's Tasty palettes blog.

Caribbean-style Kabobs with Rice and Beans

During my weekly shopping at Costco,the gorgeous Caribbean Pineapple and Tart Champagne mangoes caught my eye.Straight from sunny Islands these tropical fruits are in full bloom in stores here.The weather here still pretty much cold with on-n-off cold-n-warm spells,the warming tropical fruits like such are the best taste of the sunny side of world.

The sun-soaked scenic Caribbean Islands,is home to hottest peppers and bountiful tropical fruits and a spicy fusion cuisine of mostly African, Spanish and Indian flavors.Speaking of hot peppers,having tasted some really hot peppers
from South India,the Caribbean hot peppers Scotch Bonnet and Harbanero (falling in the range of hottest peppers in the world) are true delights for hot chili enthusiasts,just one or two are enough to add fieriness to the meal.

My Caribbean platter includes chicken kabobs with the Caribbean Jerk seasoning(blend of hot peppers and spices),tropical fruit kabobs with sweet and tart flavors of Pineapple and mangoes along side the classic Caribbean Rice and beans.To add an extra layer of fruit ,top with Sassy Pine apple mango salsa ,the recipe coming up in another post.
Jerk Seasoning
A traditional spicy hot blend of peppers and spices,the quintessential taste of Caribbean cuisine,in particular Jamaican cooking.The seasoning is used for curing meat, poultry or fish and then slowly grilling over wood fire.This smoking method was originally used for preserving the meat.Choose between the store-bought dry Jerk seasoning or fresh homemade marinade as in my following recipe.

To find a treasure of authentic Caribbean meals ,explore Cynthia's Taste like home. And join in the Meeta's Monthly Mingle ,featuring Caribbean cooking this month.

Caribbean-style Kabobs
Chicken Kabobs with Caribbean Jerk Seasoning

Ingredients
1 3/4 pounds boneless skinless chicken breast halves, cut into 1 1/2-inch pieces
1 medium onion, cut in square 1 inch pieces
1 medium bell pepper,Red or Green or Yellow,cut into squares

For Jerk Marinade
2 Scotch Bonnet or Harbanero Peppers,seed it for easing some heat and chop.
1 clove garlic,peeled and chopped
1 medium onion,chopped
1/2 teaspoon black pepper
1 teaspoon salt
2 tablespoon Orange Juice
1 tablespoon thyme,dried or fresh
1 teaspoon all spice
1 tablespoon vinegar
1 tablespoon Soy sauce
2 tablespoon lime juice,freshly squeezed.
2 tablespoon Extra virgin Olive oil or vegetable oil


4 bamboo skewers,soaked in water for 10 minutes to prevent burning.

Method
Blend all the marinade ingredients.Mix the marinade with the chicken and vegetables ,marinate for an hour.Thread them on skewers with chicken,peppers and onions alternately on each.
In Broiler
Preheat the Broiler.Place the skewers on a baking sheet,transfer in the oven and let bake for 7 minutes,turn once and allow to bake for another 5 minutes.Serve warm.
On Grill
Heat your grill or grill pan on medium high heat.Placed the skewers
on heated grill,cook for about 6-8 minutes on both sides. Serve warm.

Mango Pineapple Kabobs

Ingredients
1/2 a medium pineapple,peeled,cored and cubed
1 mango(Tart Champagne Mangoes),peeled ,seeded and cubed
1/2 teaspoon spice mix,blend of cumin,cinnamon and nutmeg
3 bamboo skewers(10 inch long)

Method
Mix all the ingredients and marinate for 10 minutes.Thread them on skewers with Pineapple and mango alternately on each.Broil or grill like the chicken kabobs,about 3 minutes on each side.Serve.

Caribbean Rice and Beans


Ingredients
2 cups White rice
1 cup Red kidney beans,cooked
1 medium onion,chopped
2 garlic cloves,minced
1 cup coconut milk
1/2 teaspoon black pepper
1 hot pepper , scotch bonnet or harbanero,seeded and finely chopped.
1 tablespoon vegetable oil
3/4 teaspoon salt
2 cups water or vegetable broth.

Method
Heat the oil in a large skillet on medium heat.Saute onions until translucent about a minute,add garlic and hot peppers saute for few seconds, then add beans and cook for about 2 minutes. Add the rice to the beans, then stir in stock and coconut milk,season with salt and pepper, reduce heat,cover and simmer until rice is cooked, about 15 to 20 minutes.Allow to sit for ten minutes,fluff the rice with a fork then serve.

A word of caution while handling hot peppers
For particularly sensitive hands use gloves while seeding and chopping hot peppers or wash hands thoroughly to rinse away the essential hots oils of the pepper which can cause burning sensation.

Capsaicin,the heat of the Peppers
Capsaicin has many curative benefits such as lowering blood pressure,reducing sinus inflammation , promoting good blood circulation and also helps in burning unwanted fat .While not ever one has the same tolerance for capsaicin,an overdose can result in upset stomach or diarrhea.A cup of cold milk can help relief the lingering heart burn after eating spicy peppers.

An Update: Made for Each other Food Event

The Strawberry Cobbler with Orange-Carrot Frozen yogurt is the winner of Made for Each other Food event,which invited the recipes with foods that make a lovable combo.Here are the lovely entries.Thanks to Rathna for the exciting food event:).

Cauliflower Rice : Brown or White?

For someone(like me) used to eating soft white rice at all times,the switch to nutty brown rice a little challenging and also expensive ,considering its low supply and relatively higher price.But makes me wonder, shouldn't the brown rice be cheaper,because it involves lesser processing than its white make over,saving the energy costs of Industrial milling and process of fortifying with synthetic vitamins?.
Be surprised,read the details of health benefits of whole Brown rice.
Clearly what remains in the white rice ripped off of its nature's best nutrients including fiber to negligible amounts is mostly starch,another culprit of unwanted weight gain resulting in aliments like diabetes and increase in cholesterol.Whole grains on the other hand are known to keep you fuller longer,reducing the cravings of eating between the meals.
So did I make the complete transition to Brown rice after learning its goodness?Just partly(cause of my picky tastes),but I have limited the white rice to smaller portions.As for Mr.Health Nut who is totally ga-ga over such whole foods ,always prefers the nuttiness of brown rice to the fluffiness of white rice.

Brown Rice Cooking and Storage
The brown rice takes longer to cook,soaking it before cooking helps in lessening the cooking time.The storage life of brown rice is shorter than white rice because the natural oils in the grain requires it to be stored in air-tight container and refrigerate for longer shelf-life.

Cauliflower Brown Rice

White Cauliflower ,unlike the white rice is totally wholesome and is considered a cancer fighting super food.The cauliflower brown rice with cauliflower cooked while still crunchy, makes a healthful meal.I cooked the rice and vegetable separately,if you prefer veggies softer ,then cook the rice with veggies like in this pulov recipe.

Ingredients
2 cups Organic Brown Rice
1/2 a medium onion,chopped
1/2 cup carrots,sliced
2 cups Cauliflower florets
1/2 teaspoon turmeric
1/2 teaspoon red chilly powder
3/4 teaspoon ginger garlic paste,or 1/2 a teaspoon each of freshly minced ginger and garlic
1 teaspoon cumin seeds
2 green chillies
1 tablespoon Extra Virgin Olive Oil
2 tablespoon fresh herbs like mint,cilantro or parsley, chopped.
1 tablespoon lemon juice,freshly squeezed

Method
Wash rice and soak it for 15 minutes.Heat oil in a saucepan on medium heat flame. Add chopped onions ,whole green chillies and cumin seeds. saute for a minute and add ginger garlic paste. saute for a minute with turmeric and other spices. Add the cauliflower ,cover and cook for 10 of minutes until tender,I like it a little crunchy.
In mean time bring 4 cups of water to boil in a skillet with lid,drain the water from rice and drop carefully in the boiling water.Season with salt.Cover and let cook until tender about 25 minutes for brown rice and lesser for white rice,until water is all soaked up or drain any excess water using a colander.
Mix the cooked rice ,lemon juice in the cauliflower mixture,let cook for another 4-5 minutes until flavors come together.Garnish with fresh herbs and spring onions,serve warm with tomato Chutney.

This recipe is off to JFI event started by Indira of Mahanandi, Cauliflower is the Ingredient in focus for this month.

Super Grain,Green Freekeh(wheat) Vegetable Pilaf

Green Freekeh(pronounced free-ka) ,the little known ancient grain of the Middle East(Eastern Mediterranean) has all the nutritive benefits to qualify as a super grain alongside Quinoa,Farro,Spelt and Amaranth.This green wheat is made by picking the wheat before its fully mature ; parching ,roasting and smoking in wood fire finally threshing and drying it.Since its picked young and involves less processing,Freekah has it all,to make a dieter's dream come true.Its a low carb(low glycemic index < 55) food high in fiber,has more protein, vitamins, and minerals than other grains commonly consumed like White rice,brown rice or wheat.The grain is also unbelievably rich in calcium and iron.
Discovered by chance during our monthly shopping at the Middle eastern store,this unique grain is also available in health stores.
Vegetable Pilaf is a flavorful recipe with this versatile grain,here is the list of many other ways to cook up freekeh.


Recipe
Serves 2-3
Ingredients
2 cups Green Freekeh,broken or whole(cooking time varies)
1 medium onion, chopped
1/2 cup Green or Red or Yellow peppers,chopped
1/2 cup chopped Broccoli(use any other like carrots,peas or green beans)
1 big clove garlic,finely chopped
2 tablespoon extra-virgin olive oil,divided
4 cups chicken or vegetable broth
1/2 teaspoon Salt
1/2 teaspoon Chilly powder
1/2 teaspoon cumin powder
pinch of turmeric
1/4 cup chopped cilantro and parsley
2 teaspoon freshly squeezed lime\lemon juice

Method

Wash and soak the wheat in cold water for 15-20 minutes.Drain.In a large saucepan with tight lid place 4 cups of cold water and the soaked Freekeh with a teaspoon of salt and 1 tablespoon of extra virgin olive oil.Cover and bring to boil on medium heat, stirring occasionally.Lower heat and simmer for 10-15 minutes if using cracked grain, and 40-45 minutes for whole grain until all water is absorbed.

Heat a big skillet over medium flame. Add extra-virgin olive oil and onion,Saute until translucent about 2-3 minutes;before adding garlic and spices then add vegetables and season with salt,saute until vegetables are tender about 5 minutes.Mix in the cooked freekeh and allow flavors to infuse for about 2-3 minutes.Stir in the lime juice and serve with baked meat or lentils\legumes gravy.

This is my entry for Weekend Herb Blogging, host this week is Susan from The Well-Seasoned Cook.

Mushroom Walnut Soup

Mushroom Walnut Soup is an appetizing soup with creamy texture from mushrooms and rich walnuts ,needless to say it wholly nutritious.Slurp up!

(Recipe courtesy ,Zee from Zeelicious blog.Thank you Zee for sharing you favorite soup recipe:))
Ingredients
6-8 button mushrooms,sliced
4 tbsp walnuts,toasted and roughly chopped
1 small onion,chopped
1 big clove garlic ,peeled and chopped
1 cup reduced fat milk
4-5 cloves
1 tbsp all purpose flour
Salt and pepper as per taste
2 tbsp Olive oil
1 teaspoon butter
2 cups vegetable or chicken stock,little more if needed

Method

Heat oil and butter in a pan and lightly fry the sliced mushroom until light brown.
Remove and reserve 1/3rd of the mushroom for garnishing.
In the same pan saute the chopped garlic followed by onion until light brown. Let cool.
Transfer onion, garlic, mushroom, 2 tbsp walnuts in food processor and liquidise using milk.
Heat the remaining oil add cloves and stir for a few seconds.
Now add the flour and stir for a minute.Slowly add the stock or water. You can adjust the quantity as per your desired consistency.
Bring to boil and add the mushroon paste prepared above.
Heat through, season with salt and pepper.If possible before serving remove the cloves.Garnish with the remaining mushroom and walnuts and serve.

Salad Olviye[Recipe courtesy Zee from Zeelicious blog]

The two recipes in white ,Salad Olviye and Walnut Mushroom Soup ,are my( or should I say ,Zee's) entry for Sunshine mom's Food in colors event,hosting the white Colored recipes this month is Lubna of Kitchen Flavours.

Calming Chicken Soup

Nothing can be more calming and comforting that a bowl of hot chicken soup when you are feeling sick and blue. It helps by rejuvenating your dehydrated body due to cold or flu or lethargy.Making chicken soup can be time consuming but sure is soothing and revitalizing in every slurp.For the most flavorful tender chicken soup,use fresh vegetable,herbs and simmer very gently.And make it more filling by adding any kind of cooked pasta.

Ingredients
2 lbs skinless Free range Chicken cut in medium pieces
1 big Chopped Onion,peeled and sliced
1 big Carrot,finely chopped
1/4 cup peas
1 cup Chopped Broccoli,chopped
4 garlic cloves
1 inch ginger root
Sea Salt and pepper as per your taste.

Method
Trim fat as much as you can from the chicken.Fill a big pot with about 5 cups of water and drop the chicken pieces and chopped onions. Peel ginger and garlic, grate them and mix in the pot of water.Add some salt and pepper. Cover and let simmer for at least an hour on medium low flame. Slow cooking keeps chicken tender.
Drain all the water in a big bowl. Separate the chicken from bones and keep aside in a bowl . Put the broth back in the pot and add finely chopped vegetables;simmer till vegetables are tender. Mix in the shred chicken and serve hot with some cooked whole grain pasta.

Qubooli(Lentil Biryani) With Kaddo Dalcha(Pumpkin Lentil Soup)

Originally a Nawabi\Mughalai delicacy ,Qubooli is popular in Hyderabadi cuisine. I tasted it at my friends ,I don't remember Ammi making it(Sorry Ammi:) ). I was glad when i found the recipe at Sia's Monsoon Spice(featuring this month for Zu's Tried and Tasted) . The procedure is more like preparing a Biryani,only in this the layering ingredient is mainly Chana(Split Bengal Gram) lentil infused with flavors of yogurt and spices. Qubooli is spicy and flavorful in every bite, tastes even better with some spicy lentil soup like Kaddoo Dalcha or a cooling yogurt chutney(raita) .

Qubooli(Lentil Biryani)

Ingredients
3cups Basmati rice
1/2 Cup Chana Dal(Split Bengal Gram Lentil)
1/2 cup fat-free Yogurt/Dahi
1 teaspoon Ginger garlic paste
1 teaspoon Ground spices cloves, cinnamon ,coriander seeds and cumin seeds(aka Garam Masala)
Few Whole Spices like Cloves,Cumin seeds,Cinnamon sticks and cardamom
3/4 cup Chopped cilantro and mint
1 medium Onion Thinly Sliced
1/2 a lime, juiced
2 green chillies
3/4 teaspoon red chilly powder
3/4 teaspoon turmeric
1 1\2 teaspoon salt
3 tablespoon Extra Virgin Olive Oil

Method
Cook Lentils
Wash and soak lentil for about 15 minutes,
Heat Olive in a Saucepan with lid or a pressure cooker.Fry the thinly sliced onions until lightly golden brown. Remove the fried onions and set aside.Add the cumin seeds ,whole Spices and saute for a minute .Stir in the soaked lentils ,yogurt and other spices. Cover and Cook until lentils are tender,about 35 minutes in a saucepan and 12 minutes in a pressure cooker.
Partially Cook Rice
Meanwhile wash and soak rice for 15minutes. Boil about 6 cups of water in another large Saucepan with lid and add salt and whole cloves. Drain the water from rice and add to the boiling water. Cook until its 80% done.
Make Layers and Cook for Infusing flavors
Gather all the ingredients(Chopped Mint\Cilantro,Lime Juice ,Cooked Lentil mixture and crispy fried onions) to make the layers promptly.Drain the rice in a strainer. Real quick before the rice cools. Keep the same saucepan used to boil rice back on heat. Add a table spoon of Oil. Spread half the rice as the first layer in the saucepan.
Spread the cooked lentil,Sprinkle the lime juice,crispy fried onions and chopped greens around the first rice layer.Lastly layer the rest half of rice .

Sprinkle with onions on top and cover. Cover tightly and cook for another 10 minutes until you see steam escaping from the lid. Wait another 10 minutes before removing the lid.
Mix Layers
Before serving properly mix all the layers and serve with cooling yogurt chutney or Kaddoo Dalcha(Recipe follows)


Kaddoo Dalcha(Pumpkin Lentil Soup)
"Kaddoo" is Indian green pumpkin ,also known as bottle gourd. "Kaddo dalcha" is prepared by making the spicy pumpkin curry and mixing with cooked lentils. Tastes perfect with any flavorful rice or plain rice.


Ingredients
1/2 cup Toor Dal(Yellow Split lentil)
1/2 a Medium sized Green Pumpkin(Kaddoo),Peeled,De seeded and cut in about 2 inch pieces
1 medium Plum Tomato chopped
1/2 onion or 2 shallots,sliced
1/2 teaspoon ginger and garlic paste
1/2 teaspoon Turmeric
1/2 teaspoon Red chilly powder
1/2 teaspoon of Cumin powder
1/2 teaspoon of coriander powder
1 tablespoon of tamarind paste in 11/2 cups of water
1 sprig of Curry leaves
1 Tablespoon of Olive oil
1/2 teaspoon Cumin seeds
1/2 teaspoon mustard seeds
1 teaspoon Salt

Method
Cook the Lentils
Wash and Soak lentil for 10minutes.
Use a pressure cooker(it saves lot of time) to cook the lentils.Add a cup of water and soaked lentils along with salt and turmeric. Let cook on medium flame for about 10minutes. Now mash the cooked lentil and set aside.
Cook the Pumpkin curry and mix in the mashed Lentils
Heat Olive oil in a saucepan on medium high .saute onions for a minute along with cumin seeds, mustard seeds and curry leaves. Add ginger and garlic paste,saute for another minute before adding rest of the spices ,cut pumpkin ,tomatoes and tamarind juice. Cover and simmer until pumpkins are tender about 15 minutes,then stir in the cooked mashed lentils. Simmer for another 5 minutes and serve warm with Rice.

Quboli with Kaddoo Dalcha are my entry for "My legume love affair" ,a monthly event started by Susan of Well-seasoned Cook.