Cruciferous Challenge and Cauliflower Tabbouleh with Preserved Lemons.

Cruciferious is a fancy name for the family of vegetables known to botanists as Cruciferae or alternately, Brassicaceae.Like most other vegetables, cruciferous vegetables are good sources of a variety of nutrients and phytochemicals that may work synergistically to help prevent cancer.Read more about it here.

For Health Nut Challenge 5 lets get cooking with the crucial to the diet,Cruciferious veggies. Here are 2 simple steps to participate in the challenge :

1.Create a uniquely healthy side dish,soup,salad or main entree ,with one or more of the following Cruciferious vegetables :

* Kale
* Collard Greens
* Broccoli
* Cauliflower
* Cabbage
* Brussels sprouts
* Kohlrabi
* Turnip
* Radish
* Bok Choy
* Arugula
* Water cress.

2.Leave the link of your post in the comments section(by April 30th) while also mentioning in your post about the Health nut challenge.Old entries can be recycled,I just need the different ideas to incorporate these vegetables in everyday cooking.

Cauliflower Tabbouleh

Often times I have to think beyond curries to get my family interested in eating vegetables.The tabbouleh is an earthy Middle eastern salad made with bulgur,cucumber and lots of parsley.Cauliflower further enhances the nutrition of the salad.I add preserved lemons for a tangy bite to the salad.


Recipe adapted from Diabetic Cooking

Ingredients
1/2 a head of medium cauliflower,separate the florets
3/4 cup Bulgur wheat(can also use quinoa or roasted buckwheat)
1 cup flat leaf or curled parsley
1 small onion ,finely chopped
1 clove garlic
1/4 teaspoon cumin seeds
1/2 a medium preserved lemon(recipe follows),chopped
1 teaspoon black pepper,freshly ground
1 teaspoon ground cumin
1 tablespoon Extra virgin olive oil

Method
Bring 2 cups of water to a boil,add salt and bulgur wheat.Cook until tender about 15-20 minutes,drain excess water.
Coarsely grind the cauliflower,garlic and parsley in a food processor.Heat oil in a pan on medium,saute onion and cumin seeds for a minute,add the ground cumin and processed cauliflower mixture.Cook only for 4-5 minutes until tender.Mix in the cooked bulgur wheat.Turn off the heat and mix in the preserved lemons.Serve warm or cold on a bed of dark leafy greens like romaine lettuce or kale.

Moroccan Preserved Lemons

The preserved lemons are an quint essential relish of Moroccan cooking.The pickled lemons add a delicious tang to any salad,stew or entree.
Recipe adapted from Alia's Moroccan cooking video.
Ingredients
6 fresh lemons,rinsed
1/4 cup of salt
1 sterilized jar that can fit all the lemons

Method

Step 1 Cut off any stems of the lemons.Using a sharp knife cut vertically, not all the way to the bottom,make sure the base is still attached.Turn the lemon upside down.Cut again vertically while keeping the base intact.
Step 2. Use a teaspoon and stuff about 1/2 teaspoon of salt on each of the slit of the lemon.Repeat with rest of the lemons.Place in a sterilized jar,make sure all lemon are snug in the jar.Sprinkle another teaspoon of salt over the top.
Step 3 Keep in a dark cool corner of the house for 4 days.Then remove only to check if the juices have started to flow out in the lemons.Return to the corner and keep another month until lemons are all soft and pickled.Every week in between ,swirl the bottle to make sure all the lemons are submerged in juices.
Once pickled can be store in refrigerator for up to 3 months.Before using,discard seeds, rinse in cold water to remove the excess salt.Dice or slice,use in salads ,stews,tagines or Whole grain entrees.



The preserved lemons are my entry for Awed Africa,hosted by PJ of Seduce your taste buds



Thank you for the overwhelming response to Health nut Challenge 4.Hope to post the round up soon.

Bulgur Stuffed Bitter Gourd and Bitter Gourd Crisps.

Liking this healthful bitter vegetable happened to me after some initial reluctance. Nonetheless after learning its health benefits(fighting diabetes,cancer,infections and more) and cooking in variety of flavorful ways,mixing and matching with spices, tangy lemons and sweet onions,I began to devour them every week.

Onions stuffed is more often on my menu ,however stuffing with spiced bulgur turned out to be another tasty variation,although any left over whole grain would also work perfectly fine for stuffing.

Recipe :Bulgur Stuffed Bitter Gourd/Melon
Ingredients
4-6 medium(about 3 inches long) bitter gourd\bitter melon,slit across and seeded
for stuffing
1 cup cooked Bulgur(broken wheat) or use cooked quinoa or brown rice
1 small onion,chopped
1 big clove garlic,minced
1 inch piece of fresh ginger ,minced
1 teaspoon ground coriander seeds
1/2 teaspoon chili powder
1/4 teaspoon turmeric
3-4 sprigs cilantro or parsley
1 tablespoon fresh lemon juice
1/2 teaspoon salt
2 teaspoon Canola oil

Method
Heat oil and saute onions until lightly brown,6-7 minutes,add the spices and herbs,let cook another 5-6 minutes on medium heat.Now add the cooked grains(bulgur or quinoa or brown rice).Stir well and turn off the heat.Mix in the lemon juice.
Stuff the mixture in the cleaned cavities of the bitter gourd.Lay on a cast-iron pan ,add 1/2 cup of water.Cover and cook on medium heat for 15-20 minutes until bitter gourd is tender.Can also be baked 350F for the same amount of time.Serve alongside brown rice and lentil soups(Sambar or rasam).



Spiced with coriander seeds,this seems like an eligible entry for Priya's - Cooking with seeds : coriander seeds and also for my bitter better foods challenge.

Bitter Gourd Crisps

A no-fuss simply spiced and baked Bitter Gourd Crisps.This recipe was drafted for very long now,adapted from Jugalbandi.
To make the crisps : Rinse and thinly slice 2 medium bitter gourds.Mix in the spices of choice,I used 1 teaspoon of dry spice mix that included ground cumin,chili powder,turmeric and salt along with tablespoon of canola oil and 1 teaspoon minced fresh ginger.Bake at 375 F for 15 minutes until crisp.Sprinkle some fresh lemon juice and savor as a side of any meal or snack.

Methi Sunflower Seeds Buns with Minty Barley Soup

Winter is clearing way for spring,but spring can still be cold and frosty at times.Warm soup and bread for supper packed with herby flavors and aromas,nothing could be simpler yet so satisfying.

If you can't find Fenugreek leaves(I always get mine from Indian stores),use other aromatic herbs like thyme or rosemary.Also can use other kinds of seeds like flax seed ,pumpkin seeds or sesame for Sunflower seeds.

Recipe : Methi Sunflower Seeds Buns
Ingredients
2 1/2 cups Whole wheat flour(fine ground)
1/2 cup toasted sunflower seeds
1/2 cup fresh Fenugreek(Methi) leaves
1 tablespoon flax seed meal
1 1/2 tablespoon Extra virgin Olive oil
1/2 teaspoon salt
1 pack active dry yeast(about 1 1/2 teaspoon)
1/4 cup warm water

Method
In warm water mix in the dry yeast. Let sit for 15-20 minutes in the warm corner.
In a bowl mix all the ingredients along with the yeast mixture. Make a smooth dough and place in a greased bowl and cover. Allow to rise for an hour in a warm place until double its size.
Knead the dough for few seconds and divide in to about 6-8 equal portions. Take one portion of the dough and shape round.Cover with wrap or bread basket and allow to rise for another hour.

Preheat Oven to 400F. Bake for about 15-18 minutes. Serve warm.Can store in air tight container for 1-2 days.


Minty Barley Soup
Ingredients
1 cup Barley,hulled
1 cup fresh mint leaves,chopped
3 cups vegetable stock or water
2 teaspoon Extra virgin Olive oil
1/2 a medium Onion,peeled and chopped
1 small ripe tomato,chopped
2 cloves garlic,peeled and minced
1 inch piece of ginger root,minced
1 teaspoon ground cumin(zeera powder)
1/2 teaspoon chili powder or freshly ground black pepper
Pinch of turmeric
1/2 teaspoon salt
Method
Saute onions in a skillet until translucent,add the garlic and ginger after a minute,add the spices;saute another minute until aromatic.Now add tomatoes,cook until soft about 5-6 minutes then mix in the stock.Bring to a boil,add the barley ,salt and mint;cover and cook 15-20 minutes until barley is soft and cooked through.Serve warm preferably with bread on side.



Health nut Challenge 4 : Bitter Better Health.Please send your entries before March 10th.Thank you.

Cocoa Barley Bites

Change is the only thing constant in my cooking.Remember these Energy bites? I recreate the same recipe with change of ingredients for these tasty snack time bites, Barley flour and cocoa instead of wheat flour and a different sweetener and fat.Barley flour imparts soft and crumbly texture ,the cocoa and bitter sweet chocolate chips add an intense chocolate smack to the bites.
This particular barley flour purchased from the local Indian store had the fibrous look and feel,can also be seen in the end result of baking these bites.Barley flour is also available in other specialty stores.Its rich in protein and fiber but not free of gluten.


Recipe : Cocoa Barley Bites
Makes about 15 bites, 1 1/2 inch each.
Ingredients
1 1/2 cup Barley flour
2 heaping tablespoon unsweetened cocoa powder
1/4 cup dried fruits(raisins,cherries,cranberries or others)
2 tablespoon (about 1 ounce) bitter sweet chocolate chips(with at least 60% cocoa)
1 1/2 tablespoon Virgin pressed coconut oil(can also use Pure ghee)
2 tablespoon Agave nectar or Pure Honey
2 tablespoon water
pinch of salt

Method
In a mixing bowl,combine the flour,cocoa powder,dried fruit and chocolate chips.In another container melt the coconut oil or ghee in microwave oven or on stove top,stir in the sweetener(agave nectar or honey).Combine this wet mixture in the flour mixture,add the water and using hands bring the mixture together.The mixture does not feel like the cookie dough,its much dense and easy to work with hands.Take about a tablespoon of mixture each time and shape round and flat.Lay on a baking sheet.

Bake at 325F for 12-15 minutes.Let cool on rack.Serve with reduced fat milk on side.Taste best the same day.Can be store in air tight container for 2-3 days.

Fruity Tiramisu

Among the top fantasy desserts,words can't describe this Italian delicacy.Spongy biscuits soaked in coffee,layered between delicate,light and fluffy creamy goodness and sprinkle of cocoa,tiramisu is heaven in every bite.

Thanks to the lovely hostesses(Aparna and Deeba) of the month, who made the excellent choice.I was overwhelmed to make(bake) it from scratch,after all that is the challenge of being a daring baker.While I was very satisfied with the result of this baking adventure,my sister and her family who visited, driving in winter ,despite all the odds,were overjoyed to feast on it.

So when, where and how was tiramisu born?
Tiramisu is said to have its origins in Treviso (Italy), and there are quite a few stories about how it came to be created.
One story traces the tiramisu as far back as the Renaissance claiming that it was first made in honour of the visit of Grand Duke Cosimo di Medici to Tuscany. Yet another one points to the tiramisu being an adaptation of the "Zuppa Inglese" referring to the sponge cake and cream layered English Trifle.
However, experts in this area generally agree that the tiramisu as we know it today, was born in the ‘70s.Some believe that the Tiramisu was created in the the Le Beccherie (a restaurant in Treviso). Ohters suggest that Tiramisu was first made in 1971 by an Italian baker named Carminantonio Iannaccone in a small bakery in Treviso, Italy.

The February 2010 Daring Bakers’ challenge was hosted by Aparna of My Diverse Kitchen and Deeba of Passionate About Baking. They chose Tiramisu as the challenge for the month. Their challenge recipe is based on recipes from The Washington Post, Cordon Bleu at Home and Baking Obsession.


The Lady finger biscuits light and spongy are easy to make ,as long you are good at whipping up a fluffy meringue.I don't do alcohol,the flavors are essentially coffee and cocoa.The homemade mascaporne cheese was not at all complicated like most other cheeses I tried making.Another change for dietary reasons,is light cream with no Zabaione or pastry cream,the cream mixture is just sweet mascaporne and whipped cream.For the extra fruity look to the dessert,garnish the slices of tiramisu with wild blueberries,fresh sliced pineapples and kiwis or any other fruit in season.Can also layer the fruit over the biscuits before spreading the cream.

Alcohol-free Tiramisu with Eggless Cream
Recipe adapted from 1000 Italian Recipes by Michele Scicolone:
Serves 6
Ingredients:
18-20 savoiardi/ ladyfinger biscuits(Recipe follows)
1 1/2 cups/350ml brewed espresso, warmed
1/2 cup/110gms sugar
8 oz/226gms Mascarpone cheese(Recipe follows)
16 oz/473ml chilled Organic heavy whipping cream
1/2 teaspoon/ 2.5ml vanilla extract
2 tablespoons/30gms unsweetened cocoa powder

Method:
Pour the whipping cream into the bowl and whip at high speed for about 4 minutes or till the cream forms soft peaks when the mixer is lifted up.

In another bowl, whisk together the mascarpone and sugar till smooth. Add 1/3rd of the whipped cream to the mascarpone mixture and fold it in gently. Carefully fold in the remaining cream as well.

Assemble the tiramisu:
Have ready a rectangular serving dish (8x8 inches).Mix together the warm espresso, and sugar in a shallow dish, whisking to mix well. Set aside to cool.
Workings quickly, dip 12 of the ladyfingers in the sweetened espresso, about 1 second per side. They should be moist but not soggy. Immediately transfer each ladyfinger to the platter, placing them side by side in a single row. You may break a lady finger into two, if necessary, to ensure the base of your dish is completely covered.
Spoon one-third of the cream mixture on top of the ladyfingers, then use a rubber spatula or spreading knife to cover the top evenly, all the way to the edges.
Repeat to create 2 more layers, using 12 ladyfingers and the cream mixture for each layer. Clean any spilled cream mixture; cover carefully with plastic wrap and refrigerate the tiramisu overnight.
To serve, carefully remove the plastic wrap and sprinkle the tiramisu with cocoa powder using a fine-mesh strainer or decorate as you please. Cut into individual portions and serve.


MASCARPONE CHEESE
(Source: Vera’s Recipe for Homemade Mascarpone Cheese)
Makes 12oz/ 340gm of mascarpone cheese
Ingredients:
474ml (approx. 500ml)/ 2 cups Organic whipping cream(36 %), pasteurized (not ultra-pasteurized
1 tablespoon fresh lemon juice
Method:Bring 1 inch of water to a boil in a wide skillet. Reduce the heat to medium-low so the water is barely simmering. Pour the cream into a medium heat-resistant bowl, then place the bowl into the skillet. Heat the cream, stirring often, to 190 F. If you do not have a thermometer, wait until small bubbles keep trying to push up to the surface.
It will take about 15 minutes of delicate heating. Add the lemon juice and continue heating the mixture, stirring gently, until the cream curdles. Do not expect the same action as you see during ricotta cheese making. All that the whipping cream will do is become thicker, like a well-done crème anglaise. It will cover a back of your wooden spoon thickly. You will see just a few clear whey streaks when you stir. Remove the bowl from the water and let cool for about 20 minutes. Meanwhile, line a sieve with four layers of dampened cheesecloth and set it over a bowl. Transfer the mixture into the lined sieve. Do not squeeze the cheese in the cheesecloth or press on its surface (be patient, it will firm up after refrigeration time). Once cooled completely, cover with plastic wrap and refrigerate (in the sieve) overnight or up to 24 hours.
Vera’s notes: The first time I made mascarpone I had all doubts if it’d been cooked enough, because of its custard-like texture. Have no fear, it will firm up beautifully in the fridge, and will yet remain lusciously creamy.
Keep refrigerated and use within 3 to 4 days.

LADYFINGERS/ SAVOIARDI BISCUITS
(Source: Recipe from Cordon Bleu At Home)

This recipe makes approximately 24 big ladyfingers or 45 small (2 1/2" to 3" long) ladyfingers.
Ingredients:
3 Organic eggs, separated
6 tablespoons /75gms granulated sugar
3/4 cup/95gms cake flour, sifted (or 3/4 cup all purpose flour + 2 tbsp corn starch)

Method: Preheat your oven to 350 F (175 C) degrees, then lightly brush 2 baking sheets with oil or softened butter and line with parchment paper.
Beat the egg whites using a hand held electric mixer until stiff peaks form. Gradually add granulate sugar and continue beating until the egg whites become stiff again, glossy and smooth.
In a small bowl, beat the egg yolks lightly with a fork and fold them into the meringue, using a wooden spoon. Sift the flour over this mixture and fold gently until just mixed. It is important to fold very gently and not overdo the folding. Otherwise the batter would deflate and lose volume resulting in ladyfingers which are flat and not spongy.
Fit a pastry bag with a plain tip (or just snip the end off; you could also use a Ziploc bag) and fill with the batter. Pipe the batter into 5" long and 3/4" wide strips leaving about 1" space in between the strips.
Hold the parchment paper in place with your thumb and lift one side of the baking sheet and gently tap it on the work surface to remove excess sprinkled sugar.
Bake the ladyfingers for 10 minutes, then rotate the sheets and bake for another 5 minutes or so until the puff up, turn lightly golden brown and are still soft.
Allow them to cool slightly on the sheets for about 5 minutes and then remove the ladyfingers from the baking sheet with a metal spatula while still hot, and cool on a rack.
Store them in an airtight container till required. They should keep for 2 to 3 weeks.

A Saudi meal - Matazeez(Pasta), Date Dessert and Arabic Coffee

February was Saudi Arabian Cuisine for the Walima Cooking club.The sumptuous Saudi recipes were introduced to us ,by host of the month,Noor of Middle Eastern Cook.

Snippet - Saudi Arabia History and Cuisine
The birthplace of Prophet Muhammad,Arabia had stability and unity after the advent of Islam.The boom in economy opened the trade routes ,the spices imported enriched the aroma of the traditional cuisine.The growth of immigrants in modern times mainly from Asia and Africa adapted many more exotic dishes from the foreign lands.


Matazeez,the Saudi style pasta is commonly cooked with lamb in the spiced pasta sauce ,although one can use any kind of meat.The following recipe with fish is much faster to cook,ideal for quick weekday meals and also picking a fish rich in omega 3s like wild salmon is great for a change.If you choose to use lamb or goat ,cook the meat in the tomato sauce and add all the vegetables when the meat is almost cooked.

Recipe : Matazeez(Pasta) with Vegetables and Wild Salmon
Serves 4
For Pasta Dough
2 cups fine ground wheat flour
1/2 teaspoon salt
1 tablespoon extra virgin olive oil
1/2 cup water

For Vegetable sauce
1 medium or 3 baby Eggplant ,sliced lengthwise
1 small zucchinis,sliced lengthwise
1-1/2 cups pumpkin or squash, cubed
1 big carrot,julienne
1/2 cup green beans,cut in 2 inches pieces
1/2 cup broccoli florets
1 medium onion, finely chopped
1-2 hot peppers or green chillies,chopped
2 tomatoes, finely chopped
1 cup tomato sauce
1/2 teaspoon black pepper,freshly ground
1 teaspoon ground cardamom
1/2 teaspoon ground cinnamon
1/2 tablespoon ground cumin
2 dried lemons, cracked
2 teaspoon extra virgin olive oil


For Fish on Side
4 Wild salmon fillets(about 3 inch long)
2 teaspoon spice rub(I used mixture of ground cumin,coriander,pepper,cinnamon,hot chili powder and cloves)
2 teaspoon extra virgin olive oil

Method
Prepare the pasta dough
In a large bowl add flour, salt and oil. Add water small amounts at time enough to make a workable dough.Cover and place in bowl and allow to sit in a warm place for 30 minutes.
Cook the sauce with vegetables
Heat a large pan,add oil and onions, cook until tender about 3-4 minutes.Add the Vegetables ,tomato sauce,chillies and other dry spices. Cover and cook for 5 minutes until vegetables are almost tender.
Roll the pasta and cook with the sauce

Sprinkle some all purpose flour on the work surface.Roll the dough thin and cut into small circles using a cutter about 2 inches wide. Drop the pasta in the cooking vegetable tomato sauce when the vegetables are almost cook.Cover and cook another 10 minutes until pasta is cooked through.

Cook the fish
Rub the spices on the fish and marinate for few minutes.Heat oil in pan on medium and sear the fish ,3-4 minutes on each side until cooked through.Serve on side with the prepared Matazeez(pasta) and vegetables mixture .

The Matazeez and Lamb Kabouli(posted last Walima Challenge) are my entries for Regional recipes : Middle East,hosted this month by Joanne of Eat well with others.

Saudi Date Dessert and Arabic Coffee
Saudis love to serve black Coffee at the end of the meal.Flavored with cardamoms or ginger ,the coffee is best served with the dessert,sweetened with the most abundant fruit of Arabia ,dates.

Recipe
Makes dozen date balls
For Date Dessert (Al-Harrisah or Al-haysah)
1 cups durum wheat flour
1 1/2 cups dates, finely chopped(I used soft dates)
2 tablespoon Puree Ghee(next best substitute is Virgin pressed coconut oil for coconut lovers)
1/2 tablespoon ground cardamom

Method
1.In a small heavy bottom pan or skillet ,melt the ghee on medium heat.Add flour, stirring until lightly brown and aromatic.Remove from heat, add dates and cardamom, blend together in a processor to prevent lumps.
Shape as desired,the round is traditional.Serve with Arabic coffee.


For Arabic Coffee(Qahwa Arabeya)
Makes 4 Arabic coffee cups or glass(2 ounces each)
3 tablespoon roasted ground coffee or Arabic Coffee
2 cups of water
3-4 cardamom pods

Method
Brew the coffee for 5 minutes along with the cardamoms.Strain and serve warm with the date dessert.

Archives : February 2010

February 27Daring Bakers...Fruity Tiramisu

February 24A Saudi Meal- Matazeez(pasta),Date Dessert and Arabic Coffee

February 22Mustard Greens Mozzarella Munchies

February 19Coffee Cocoa Buckwheat Kasha(porridge) with Dried Figs

February 15Beet Oat Squares

February 10Stuffed Turnip Greens

February 8Lady's Fingers(Okra) Fries

February 4Winter Olympics Special - Cranberry Chicken Satay and Falafel Lollies

February 2 Coconut Peach
Cranberry Freeze