A Soup for Chilly Days!

With the dip in the temperatures, it’s time for heart warming homemade soups that are both easy to prepare as well as healthy. Here is just the recipe you need on a chilly day – a tomato-carrot soup rich in fiber, anti oxidants and of course vitamin A!

Ingredients:

6 medium size Roma tomatoes washed and cut into halves

2 carrots diced

1 small onion diced

3 cloves garlic chopped finely

1/2 tsp crushed ginger

2 cups vegetable OR chicken broth

1/4 tsp red chili flakes 

salt to taste

1/2 tsp ground pepper

1/4 tsp dry crushed oregano

1/4 tsp dry crushed sage

1 1/2 tbsp olive oil

a tiny sprig of cilantro

Preheat the oven to 425 deg F. Put the tomatoes cut side down on a baking dish and drizzle 1/2 tbsp olive oil and some salt on them. Using your hands coat the tomatoes with the oil. Bake for 15 min. 

In the meanwhile heat 1 tbsp olive oil and add the onions. As soon as the onions turn a light golden, add the garlic and the carrots. Cook until the garlic starts turning golden. Add the ginger. If the tomatoes are finished baking, then add them slowly to the carrots and onion mix. Add 2 cups broth and the rest of the ingredients except oregano and sage. Let the mixture simmer for 5-6 min. 

Let this cool. Puree in a food processor. If you want a very clear soup you may sieve the mixture otherwise you can leave it as such. Add the herbs and heat this soup once again on low heat for about 10 min. 

Serve the soup topping it with a sprig of cilantro.

Note: I usually use any dry italian herbs that are available. But I wait till the end to add them to the soup to maintain their flavor. 

 

 

 

Tomato Carrot Soup

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Kale Pesto

 

Amp up the pasta with this nutritious pesto from Kale – a low calorie, high fiber, vitamin dense (A, C, K) greens also rich in iron and calcium!!

Ingredients
5 cups coarsely chopped kale leaves
1/2 cup walnuts
4 cloves of garlic
2 tablespoons olive oil
salt to taste
1/8 teaspoon red pepper flakes
Method
Soak walnuts in water for about an hour. I’ve mentioned the benefits of soaking seeds, nuts or beans in The how and why of Sprouting . Chop garlic finely. Heat oil and add the garlic and kale leaves. Cook for 3-4 min on medium high heat. Lower the heat and add the walnuts. Add salt and pepper flakes and then cover and cook for about 5 min. If kale sticks to the pan, sprinkle some water. Let this cool and then blend it in a food processor.
This stays fresh for 3-4 days in the refrigerator or a week in the freezer.
You can enjoy this pesto in pasta or maybe even on toast or salads.

Hello Summer! Wild Rice and Lentil Salad

An earthy, crunchy, sweet salad for summer!

Ingredients

1/2 cup wild rice

1/2 cup brown lentils

1 red bell pepper chopped

1 medium sized carrot chopped

1 tomato de seeded and chopped

3/4 cup chopped cucumbers

2 tablespoons chopped cilantro

1 teaspoon finely chopped serrano pepper (optional)

2 tablespoons dried cranberries

1 tablespoon roasted pumpkin seeds

Lemon juice

1 tablespoon olive oil

1 teaspoon sugar (optional)

Salt and Pepper to taste

Method

Soak the wild rice and lentils in hot water separately for 30 minutes. Drain them. Add 1 1/2 cups of water to wild rice and 1 cup water to the lentils in separate saucepans. Bring them to a boil. Lower the heat and let the rice cook until most of the water has evaporated. Then cover it and cook in lowest heat until rice has cooked. Note – wild rice takes longer than regular rice to cook.

Lower the heat in lentils and cook until soft but not mushy.

While the rice and lentils are cooking, mix the rest of the ingredients together except the salt, lemon juice and olive oil.

Drain the lentils and let it cool to room temperature along with the rice. Add these to the vegetable mixture. Now add the salt, lemon juice and olive oil. Combine everything gently.

Serve as it is and Enjoy😋

NOTE: Cooking wild rice takes some practice so don’t feel discouraged if your rice turns out a little mushy (as mine did). Spread this rice in a thin layer on a plate and let it cool for about 30 minutes. By this time rice loses its mushiness (if any) and holds its texture and shape when stirred together with the rest of the ingredients.

If there’s another way to cook wild rice please share!

The how and why of Sprouting

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A super healthy way to consume beans!

Since spring’s just around the corner I thought why not share something healthy with all of you. I know this is a longish post but I hope by the time you finish reading it you’ll understand the science behind sprouting better and also might want to try it out in your own kitchen!

Science behind sprouting

We already know these foods are nutrient dense powerhouses. But for our bodies to be able to absorb all that richness, we need to first understand the phytic acid connection.

PHYTIC ACID is found in all plant foods in variable amounts. It’s not all that bad because it attacks cancer cells and is also an antioxidant BUT when consumed, it binds to important minerals like iron, zinc, calcium, magnesium and copper in the gastrointestinal tract forming PHYTATES which can’t be absorbed and so are expelled from the body resulting in deficiencies of minerals mentioned.

Coming to the rescue is PHYTASE – an enzyme found in the plant food, that deactivates the phytic acid. Rye, wheat and buckwheat are high in this enzyme while oats and corn are pretty low.

We humans cannot produce this enzyme but we can use methods like SOAKING n SPROUTING to activate this enzyme.

Here is a simple and easy breezy way to start. To begin I assemble a few old pickle jars, poly mesh bags cut into squares and some rubber bands and some mung beans. That’s all! 

SOAK

1. Place the beans in the jar/s and wash them a couple of times with water until the drained water looks clean.

2. Pour room temperature water into the jar to completely submerge the beans.

3. Add some sea salt if soaking nuts, seeds and beans. This helps activate the phytase.

4. Cover the mouth of the jar with a square of poly mesh bag and keep it in place with a rubber band.

At the end of soaking period, you’ll notice that the size of the grains or beans has increased.

SPROUT

1. After the soaking period, wash and drain the water from the jar through the mesh a couple of times until water is clear.

2. Make sure that all the water has been drained out. Now slightly invert the jar at an angle over a folded towel or rack and cover that bowl with a cloth in a dark area of the kitchen away from direct sunlight.

3. Twice a day – morning and night or every 12 hours, rinse and drain the beans for the designated sprouting period.

This process removes some more phytic acid as well as releases the vitamins and makes the food a lot more digestible. As soon as the sprouts are ready, wash them one more time. I prepare only small amounts of sprouts at a time and cook them right after they are ready by gently boiling them in water OR by steaming them. I make sure that they are consumed in 1-2 days.

NOTE – It is very important to handle the sprouting process very meticulously using CLEAN hands, kitchen equipment and counter tops to reduce contamination and food borne illnesses such as Salmonella and E coli.

What’s the best way to eat sprouts?

Sprouts always carry a risk for contamination as they grow under moist conditions. So it is safer to COOK them before eating. They can be added to soups or stews or they can be sauteed in olive oil. You can 

Actually I choose to sprout only mung beans (I’ve got so used to them). But you can try black chickpeas also. The process is similar to that of mung beans. So give this a try this spring and share your experiences with me. Happy Sprouting!

 

A tiny cabbage called Brussels Sprouts!

Many of you will agree with me on this – Brussel Sprout is NOT appealing – in taste or smell!! But did you know that it is one of the healthiest veggies around? Here are a few of the reasons it is a Hero!

1. It is very high in sulfur-containing substances called Glucosinolates (also found in kale, cauliflower, and broccoli ) that impart the pungent smell and taste. Along with a high concentration of vitamin K – these protect the body from a state of inflammation. And as you should know that long-standing inflammation in the body serves as the basis for diseases like cancer.

2. It is rich in Antioxidants like Vitamin C and Manganese which fight the bad guys – free radicals and protect the body from cancer.

3. It is also rich in Fiber which not only supports digestive health but also lowers cholesterol.

4. Believe it or not, it also provides Omega 3 fatty acids. So good for the brain and heart!

Here’s a very simple and healthy recipe that I would like to share with you. 

Stir Fried Brussel Sprouts

Ingredients

1 12-16 oz frozen package Brussel Sprouts 

1 tablespoon olive oil

1/2 teaspoon cumin seeds

1/4 teaspoon red pepper flakes (if you like it hot)

Salt n Pepper to taste

Method

Microwave the Brussel Sprouts as directed. Empty and drain the sprouts. Heat a tablespoon of olive oil in a pan. Just as the oil begins to heat, add the cumin seeds and as they start crackling, add the sprouts to the pan. Turn up the heat to medium-high. Remember, they are already cooked in the microwave! So all they need is a good coat of olive oil and that charred roasted look. Shake the pan a couple of times. Turn off the heat and serve them hot and sizzling with a dash of salt and a sprinkle of black pepper.

Snack away!!

 

 

 

 

 

 

 

 

 

 

 

 

A chill busting, grounding soup to warm your souls!!

  

Ingredients

1 tablespoon olive oil

1 (12 oz) frozen corn

1 medium size Russet potato

1 cup chopped zucchini

1 medium size onion chopped

4 cloves of garlic

1 Serrano pepper chopped

1 cup vegetable broth or water

½ cup coconut milk

Salt and Pepper to taste

1 tablespoon chopped cilantro

 

Method

Heat the oil. Add the garlic, onions and potatoes. Saute them until they turn light brown. Now add the corn, zucchini and serrano pepper. Saute for 4-5 minutes on medium high. Add the broth, salt and pepper and bring the mixture to a boil. Lower the heat and cook covered on medium low until potatoes are cooked. Stir in the coconut milk and cook for about 5 minutes. Turn off the heat and let the soup cool (maybe an hour or so).

Once the soup has come to room temperature, puree it in a blender until smooth. You can also sieve the soup to get a smoother texture. Serve the soup warm garnished  with cilantro.

                              

Keep those greens!

Beety Radishy Greens

Here is an extremely simple and nutritious recipe to make the most out of the beets and radishes! While these veggies are very nutritious, their green are no less! Chop the tops of these vegetables and wash the greens several times in cold water. Drain them and use them right away or within 2 days while they are still fresh and crisp.

Beet greens are excellent sources of vitamins K & A and both calcium and magnesium. They also are a decent source of iron.

Radish greens are very rich in vitamin C and B6. They are also rich in anticancer compounds called sulforaphanes.

Moreover these greens are low calorie, cholesterol free and fiber rich foods which also helps in weight loss. 

Ingredients

Bunch of radish greens (about 2 cups)

Bunch of beet greens (about 2 cups)

3 cloves of garlic

1 tbsp of olive oil

1-2 tbsp water

1/8 tsp red chilli flakes 

Salt to taste

Method

Heat the pan on medium heat with the olive oil. Saute the garlic until slightly browned. Add the greens and saute for a minute. Add the water, salt and chili flakes. Cover the pan and let it cook for 5-6 minutes on low heat. Your greens are ready!

Serve hot. Tastes great as such or as a side dish. 

Breakfast time – Old fashioned Porridge

Ingredients & Method

1 cup rolled oats

2 cups water

1/8 cup chopped almonds

1 tablespoon brown sugar

1-2 tablespoons milk (optional)

1 tablespoon raisins

1/8 teaspoon cinnamon powder

pinch of crushed cardamom

drizzle of honey

Bring water and almonds to a gentle boil. Add rolled oats, brown sugar, milk and cook on medium heat for 3-4 minutes. Remove from heat. Sprinkle raisins, cinnamon and cardamom and serve with a drizzle of honey.

I serve this for breakfast a couple of times a week. You can always tweak the recipe by adding other toppings such as fresh berries, walnuts or anything you fancy.

Rolled oats porridge may sound old fashioned but it is a wholesome and healthy meal. It’s loaded with B vitamins, iron and manganese. It also provides soluble fiber which helps reduce cholesterol. And best of all, it is sodium and cholesterol free.

Fragrant Apple Ambrosia

 

Ingredients

2-3 medium sized apples, chopped

1/3 cup water

3 black peppercorns

2 cloves crushed

1/2 tbsp chopped ginger

1/4 tsp ground cinnamon

1/8 tsp ground nutmeg

1 tbsp brown sugar

1 tbsp golden raisins

Method

Add chopped apples, peppercorns, cloves, ginger and water to a saucepan and cook on medium high heat for 5 min. Add cinnamon, nutmeg and brown sugar and cook on low for 25 min or until apple mixture begins to soften.

Serves 3-4. Sprinkle a little more cinnamon if you like before serving.

Enjoy this savory, wholesome recipe – a warm accompaniment to those cool mornings in fall and winter. In ayurveda, cooked apples are tridoshic, meaning they balance all the 3 doshas – vata, pitta and kapha.