Kamis, 08 Oktober 2009

Eating Better for less.....Roasted Pepper Chickpeas Couscous Salad.

Healthy eating should not always be at exorbitant price.Its feasible to prepare decent nutritious meals everyday even on a modest budget.Considering the health costs of unhealthy diet in the long run its wise to invest a little now and avoid all the trouble later.
Here are some ways to eat better for less money :

*Eat Seasonal and Local Foods :The seasonal and local grown produce is always cheaper.Berries ,melons and stone fruits in summer,some fruits like apples,pears,bananas and oranges are available year around.In fall the overwhelming stock of pumpkins and squash can provide the much needed antioxidants for the season,and never throw away the seeds ,its rich in nutrients.

*Pay Less - buy economical foods
Beans and legumes are one of the most cheapest and nutritious source of food.Frozen beans like Edamame(baby soybeans) are a good choice of cheap nutrition.Buy them in bulk for lower price.Low fat milk ,Tofu and Organic eggs are other good sources of protein at no high cost.And among vegetables,the carrots,leafy greens, broccoli, cabbage,
sweet potatoes,potatoes,green peppers,tomatoes
are fresh and affordable through the year.Buying bread from a local bakery can be lesser in price.Besides Rice whole grains like Oats,bulgur(broken wheat),barley and corn meal are most affordable.Nuts like peanuts and walnuts are cheaper than most other nuts.Cashews and Almonds are also cheaper when on sale.The whole grain pasta and couscous is one of the inexpensive staples.


*Shop smart :Plan your meals ahead and always make a list while grocery shopping include healthy snacks like Dried fruit and nuts mix,low sugar multigrain bars and whole grain crackers. Don't shop with empty stomach that often tempts us to buy ready-to eat foods like high sugar\high calorie candy,soda and chips.Coupons can also save a few bucks.

*Plant your garden:Use the space in your back yard.Vegetables like tomatoes,eggplants,beans,Okra,lettuce,spinach,cilantro,mint and peas can be easily grown with little effort.Here is the guide for the beginners.Even if you don't own a backyard,use the space in the patio or balcony,plant herbs ,tomatoes and leafy greens in pots.


Roasted Pepper Chickpeas Couscous Salad.

Rice and Beans doesn't always have to be the most frugal meal,use combination of flavors and foods to make food interesting.I used very common and affordable ingredients for the salad which can be a meal in itself.Barley or Bulgur wheat can also be used instead of couscous.Canned chickpeas are easiest way to add protein to your meal.Use any combination of fresh or dry ,herbs and spices in stock.

Recipe
Makes 4 servings of Salad or 2 servings of main dish.

Ingredients

2 cups Couscous(or Bulgur wheat or barley)
2 Green Bell Peppers
1 cup cooked chickpeas
1/2 cup frozen cooked edamame(Baby soy beans),thawed
1/2 medium onion,finely chopped
1 medium ripe tomato ,chopped
1 cup greens chopped(I used turnip greens)
1 teaspoon spice mix of choice(I used a combination of chili powder ,turmeric and cumin )
Use any chopped herbs for garnish.

Method
Roast the peppers as in this recipe,peel the skin and remove the seeds.Either chop or mix in the salad or use them as serving bowl depending on the size of the peppers.
Prepare the couscous by heat oil in a medium pan,add the onions and saute for 3-4 minutes,add the spices and 2 cups of water.Bring to a boil,mix in the couscous ,turn the heat off ,cover and allow the couscous to cook.
After 10-15 minutes uncover and fluff the couscous using a fork.Mix in the cooked chickpeas,edamame,chopped tomatoes and greens.Add chopped roasted peppers or serve in the peppers.

The salad is my entry for No Crouton Required,the theme of the month is Frugal .

Selasa, 06 Oktober 2009

Archives:September 2009

September 2Tried ans Tasted :A Life(time) of cooking - Round Up

September 5The Joy of Ramadan Continues....Yakhni Pulao

September 8Well Balanced 3 Course Meal : Cauliflower Soup,Beets Herbs Pasta and Figs Parfait

September 14Classic Ratatouille

September 19Eid Mubarak - Saffron Sevia

September 23Health Nut Challenge 2 :Guilt Free Snacks...Roasted Vegetable WheatCrackers

September 27Daring Bakers...(Vols-au-vent)Puff Pastry Shell

September 29Oats Coconut Mil Pudding(Pradhaman)...No Eggs Needed

Well Balanced 3 Course Meals Round up.

Number of Entries : 17

Ivy at Kopiaste


Viki at Viki's Kitchen


Sadhana and Muskaan at A2Z Vegetarian Cuisine


Sadhana and Muskaan at A2Z Vegetarian Cuisine


Sadhana and Muskaan at A2Z Vegetarian Cuisine


Sangeeta at Healthfood DesiVideshi


Sangeeta at Healthfood DesiVideshi


Priya at Priya's Easy and Tasty Recipes


Priya at Priya's Easy and Tasty Recipes


Rahin at Lazzat


Sushma at Perspicacious and here


Shri at Tasty Touch


Rekha at Plantain Leaf


Lubna at Kitchen Flavours


Jyoti at Panch Pakwaan


Me at Health Nut


Me at Health Nut





A big round of applause for all the participants of First Health Nut Challenge!
As promised one lucky winner gets the prize money.My buddy boy picked the winner.Congrats! Sadhana and Muskaan of A2Z Vegetarian Cuisine.The badge is yours to keep.


Please do participate in Health Nut Challenge 2 :Guilt-free Snack.

Kamis, 01 Oktober 2009

Kunafa, a Jordanian Sweet Pastry


For the month of September the ladies at Walima Cooking Club have relished the cuisine from the beautiful Historic country of Jordan in Middle East.The dessert pick was Kunafa,the festive Arabic dessert very popular during Ramadan,made by layering Cheese in between the crispy thin Kataifi pastry dough.The flavored sugar syrup and crunchy nuts are added for perfect finish.One can also use the thin vermicelli if kataifi is hard to find.And for the cheese the authentic recipes uses Naboulsi or Akawi Cheese ,which can be substituted by ricotta and fresh mozzarella together.

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Recipe adapted from Diana's Desserts.Also watch the video at Summer's blog.

Ingredients
*1 (1 pound) package Kataifi (can be found in most middle eastern, Arab or Greek grocery stores )
1/2 cup Pure Ghee,melted

For Sugar Syrup
1 cup brown or white sugar
1 cup water
2 tablespoon lemon juice,freshly squeezed
1 teaspoon Orange blossom water or rose water
Pinch of Saffron

For Garnish
1/4 cup blanched whole almonds,sliced
1/2 cup golden raisins or chopped dried dates
1/2 cup roasted cashews or walnuts, coarsely chopped
2 tablespoon pure ghee

For Cheese Filling
2 cups low fat Ricotta
1 cup fresh mozzarella,shredded

*One can also used very thin roasted vermicelli(available in most Asian stores).Roast in ghee,cover and cook in very little water just until soft but not mushy.

Method
Prepare the sugar syrup
In a heavy bottomed saucepan over medium-high heat, add water, sugar ,saffron and lemon juice. Stir to combine. Bring to a boil. Let simmer to a syrupy consistency. Remove from heat, let cool and add rosewater or orange blossom water.

Prepare Cheese filling
In a blender or food processor blend together ricotta and mozzarella.keep aside

Bake
Preheat oven to 350 degrees F/180 degrees C. Butter a 12-inch round or 8x8 inch square pan.
In a large bowl gently loosen kataifi or roasted cooked vermicelli. Mix very well with pure ghee. Cover with half of the kataifi or vermicelli in the baking dish. Press down lightly.Spread the cheese mixture evenly.cover with remaining kataifi or vermicelli mixture.Bake until lightly golden, about 30 to 45 minutes.
Soak in Syrup and Garnish
lightly roast all the dried fruits and nut in pure ghee,separately.keep aside

When baked immediately pour cold sugar syrup evenly over the hot kunafa. Let cool completely to room temperature.loosen the edges,invert onto the serving plate.
Sprinkle the garnish all over.Let cool.Slice in squares and serve.

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The scrumptious Arab pastry made perfect dessert for Eid.I'd love share this with Rosa's Pastries for peace and Sanghi's Fall In Love:Ghee

Selasa, 29 September 2009

Oats Coconut Milk Pudding(Pradhaman)...No Eggs Needed.


Pradhaman in all its creamy and coconutty flavors reflects the exotic coastal state of Kerala in South India.The pudding makes the sweet side of the Sadya(big feast) served on banana leaf.Usually made with rice flakes,the whole oats seem to work just fine as the substitute for it.This delectable dessert is the creation of Madhuram at Eggless cooking,the blog with amazing eggless baking ideas,is also featured this month for Tried and Tasted event,the hostess of the month is Poornima of Tasty treats.

Recipe adapted from Madhuram's Eggless Cooking

Ingredients
1/2 cup Whole rolled oats
*1/4 cup Jaggery ,grated[available in most Asian stores)
1 cup Water
1 cup(about 4 ounce) Lite Coconut Milk
Roasted nuts and dried fruits for garnish

*If Jaggery is hard to find use 2 tablespoon brown or white sugar,or 3 teaspoon Agave nectar.

Method
In a heavy bottom sauce pan add the jaggery ,oats and water.Bring to a slow boil and cook until oats are softened.Reduce the heat and add the coconut milk,let simmer for 4-5 minutes until thick and creamy.Serve warm ,garnish with roasted nuts and dried fruits.



Food Facts
Jaggery - Healthier Substitute for Refined Sugar

Jaggery is common in South Asian desserts and Candies.Produced by boiling raw sugar cane or palm juice,jaggery does not under go additional processing hence is richer in natural nutrients.Jaggery also has several health benefits according to the traditional Indian medicine of Ayurveda including respiratory illness and maintaining blood pressure.

Minggu, 27 September 2009

Vols-au-vent( Puff Pastry Shell)


The September 2009 Daring Bakers' challenge was hosted by Steph of A Whisk and a Spoon. She chose the French treat, Vols-au-Vent based on the Puff Pastry recipe by Michel Richard from the cookbook Baking With Julia by Dorie Greenspan.

Making the flaky,buttery puff pastry at home without anything artificial and at cheaper price ,was an incredible experience.Little time-consuming alright ,but if you can roll a dough then making the professional quality pastry dough is not impossible.The steps of making the supple ,smooth,lovely pastry dough are pretty straightforward,there is lot of waiting time and the dough has to be cold at all times,if possible also keep the rolling pin cold in the fridge.The filling variations are endless,fruity,savory or meaty,pick your choicest.So next time you are in the mood for the buttery goodness think of baking one of your own from the scratch.


Michel Richard’s Puff Pastry Dough
Puff pastry is in the ‘laminated dough” family, along with Danish dough and croissant dough. A laminated dough consists of a large block of butter (called the “beurrage”) that is enclosed in dough (called the “détrempe”). This dough/butter packet is called a “paton,” and is rolled and folded repeatedly (a process known as “turning”) to create the crisp, flaky, parallel layers you see when baked. Unlike Danish or croissant however, puff pastry dough contains no yeast in the détrempe, and relies solely aeration to achieve its high rise. The turning process creates hundreds of layers of butter and dough, with air trapped between each one. In the hot oven, water in the dough and the melting butter creates steam, which expands in the trapped air pockets, forcing the pastry to rise.
This wonderful on-line video from the PBS show “Baking with Julia” makes it easier to understand the procedure.

Prep Times:
-about 4-5 hours to prepare the puff pastry dough (much of this time is inactive, while you wait for the dough to chill between turns…it can be stretched out over an even longer period of time if that better suits your schedule)
-about 1.5 hours to shape, chill and bake the vols-au-vent after your puff pastry dough is complete

Recipe From: Baking with Julia by Dorie Greenspan
Yield: 2 pounds dough



Ingredients:
2 cups unbleached all-purpose flour
*1 cup cake flour
1 teaspoon white vinegar(optional)
1 teaspoon salt (you can cut this by half for a less salty dough or for sweet preparations)
1 cup (10 fl oz/ 300 ml) ice water
2 sticks cold butter very cold unsalted butter

plus extra flour for dusting work surface

*if you can't find cake flour use all purpose flour instead.

Method
Mixing the Dough:
Put the all-purpose flour, cake flour, and salt in a food processor and pulse a couple of times just to mix. Add the water all at once, pulsing until the dough forms a ball on the blade. The dough will be very moist and pliable and will hold together when squeezed between your fingers.

Remove the dough from the machine, form it into a ball, with a small sharp knife, slash the top in a tic-tac-toe pattern. Wrap the dough in a damp towel and refrigerate for about 5 minutes.

Meanwhile, place the butter between 2 sheets of plastic wrap and beat it with a rolling pin until it flattens into a square that's about 1" thick. Take care that the butter remains cool and firm: if it has softened or become oily, chill it before continuing.

Incorporating the Butter:
Unwrap the dough and place it on a work surface dusted with all-purpose flour (A cool piece of marble is the ideal surface for puff pastry) with your rolling pin, press on the dough to flatten it and then roll it into a square. Keep the top and bottom of the dough well floured to prevent sticking and lift the dough and move it around frequently. Starting from the center of the square, roll out over each corner to create a thick center pad with "ears," or flaps.

Place the cold butter in the middle of the dough and fold the ears over the butter, stretching them as needed so that they overlap slightly and encase the butter completely. (If you have to stretch the dough, stretch it from all over; don't just pull the ends) you should now have a package that is 8" square.

To make great puff pastry, it is important to keep the dough cold at all times. There are specified times for chilling the dough, but if your room is warm, or you work slowly, or you find that for no particular reason the butter starts to ooze out of the pastry, cover the dough with plastic wrap and refrigerate it . You can stop at any point in the process and continue at your convenience or when the dough is properly chilled.

Making the Turns:
Gently but firmly press the rolling pin against the top and bottom edges of the square (this will help keep it square). Then, keeping the work surface and the top of the dough well floured to prevent sticking, roll the dough into a rectangle that is three times as long as the square you started with.With this first roll, it is particularly important that the butter be rolled evenly along the length and width of the rectangle; check when you start rolling that the butter is moving along well, and roll a bit harder or more evenly, if necessary, to get a smooth, even dough-butter sandwich (use your arm-strength!).

With a pastry brush, brush off the excess flour from the top of the dough, and fold the rectangle up from the bottom and down from the top in thirds, like a business letter, brushing off the excess flour. You have completed one turn.

Rotate the dough so that the closed fold is to your left, like the spine of a book. Repeat the rolling and folding process, rolling the dough to a length of 24" and then folding it in thirds. This is the second turn.

Chilling the Dough:
If the dough is still cool and no butter is oozing out, you can give the dough another two turns now. If the condition of the dough is iffy, wrap it in plastic wrap and refrigerate it for at least 30 minutes. Each time you refrigerate the dough, mark the number of turns you've completed by indenting the dough with your fingertips. It is best to refrigerate the dough for 30 to 60 minutes between each set of two turns.

The total number of turns needed is six. If you prefer, you can give the dough just four turns now, chill it overnight, and do the last two turns the next day. Puff pastry is extremely flexible in this regard. However, no matter how you arrange your schedule, you should plan to chill the dough for at least an hour before cutting or shaping it.

Forming and Baking the Vols-au-Vent

Yield: 1/3 of the puff pastry recipe below will yield about 8-10 1.5” vols-au-vent or 4 4” vols-au-vent

Method
Line a baking sheet with parchment and set aside.

Using a knife or metal bench scraper, divided your chilled puff pastry dough into three equal pieces. Work with one piece of the dough, and leave the rest wrapped and chilled. (If you are looking to make more vols-au-vent than the yield stated above, you can roll and cut the remaining two pieces of dough as well…if not, then leave refrigerated for the time being or prepare it for longer-term freezer storage. See the “Tips” section below for more storage info.)

On a lightly floured surface, roll the piece of dough into a rectangle about 1/8 to 1/4-inch (3-6 mm) thick. Transfer it to the baking sheet and refrigerate for about 10 minutes before proceeding with the cutting.

Using a ¾-inch cutter for small vols-au-vent, or a 2- to 2.5-inch round cutter for large, cut centers from half of the rounds to make rings. These rings will become the sides of the vols-au-vent, while the solid disks will be the bottoms. You can either save the center cut-outs to bake off as little “caps” for you vols-au-vent, or put them in the scrap pile.

Dock the solid bottom rounds with a fork (prick them lightly, making sure not to go all the way through the pastry) and lightly brush them with water. Place the rings directly on top of the bottom rounds and very lightly press them to adhere. Brush the top rings lightly with water, trying not to drip any down the sides (which may inhibit rise).

Refrigerate the assembled vols-au-vent on the lined baking sheet while you pre-heat the oven to 400ºF (200ºC). (You could also cover and refrigerate them for a few hours at this point.)

Once the oven is heated, remove the sheet from the refrigerator . Bake the shells until they have risen and begin to brown, about 10-15 minutes depending on their size. Reduce the oven temperature to 350ºF (180ºC). If the centers have risen up inside the vols-au-vent, you can gently press them down. Continue baking until the layers are golden, about 15-20 minutes more. (If you are baking the center “caps” they will likely be finished well ahead of the shells, so keep an eye on them and remove them from the oven when browned.)

Remove to a rack to cool. Cool to room temperature for cold fillings or to warm for hot fillings.
Baked vols-au-vent shells can be stored airtight for a day.Shaped, unbaked vols-au-vent can be wrapped and frozen for up to a month

Vols-au-vent with Sweet Peach and Plum Filling

Prepare flavored sugar syrup by boiling 1/2 cup of water with 1/4 cup sugar with whole spices like cinnamon and cloves until thick and syrupy.Fish out the whole spices.
Thinly slice the ripe peaces and plums and arrange in baked shell( vols-au-vent).Pour about a tablespoon of syrup on each shell along the fruit filling.Bake on 350F for another 6-7 minutes and serve warm or cold.


The picture is my entry for Garnish the Dish over at Innovative In-laws(Nithya and Pavithra)