Mints, Anyone?

I love the flavor and fragrance of mint. To me Mint spells “fresh”, “clean”, “summer”. I mostly use mint in its herb form as a garnish or as a spicy condiment but it is also a blessing for an upset tummy just as well. I also keep a mixture of peppermint, eucalyptus and lemongrass essential oils for the occasional aches and pains. This also works as a great pick-me-up to fight the blahs.

Coming back to the mint ‘herb’, the very first thing I do is to wash the herbs in cold water and drain off any excess water. Next I snip off any leaves that are spoiled. After this I select one good length for all the stems and remove any lower end leaves if needed (I always end up with a good number of them) and then cut the stems so that they are all almost of the same length.

So first with the leaves…

I keep some for the recipes I need right away. I spread the remaining leaves on a paper towel on the kitchen counter top for 1-2 days keeping them covered with another towel especially at night. After a day they dry up and shrivel in size but retain their fragrance. I usually give them another day to dry completely as any moisture left in them might cause spoilage. Next I store them in a clean bottle or jar and there you have it – your dry mint herb.

How do I use these?

I use them in pasta sauce or while cooking ethnic Indian food by crushing them and sprinkling over the dish mostly in the end to jazz up the overall flavor! Sometimes I also use a couple of leaves in my morning tea.

Now we are left with mint leaves on stem. What should I do with them?

I use them in one of two ways. I put some of them in a small glass jar filled with just enough water to submerge the ends of the stems and leave them as such in the fridge (a good way to get rid of the odor)! This way anytime I need fresh garnish it’s there. The other option is to make a green ‘Condiment’ or ‘chutney’.

The Recipes

Here are the 2 recipes of Mint Chutney that best accompany Indian snacks and meals. But don’t just stop there! Try them with potato fries and mozzarella sticks also! They can be stored in a clean jar for 1-2 days in the refrigerator. I have kept Mint Cilantro Chutney frozen for a few weeks. It becomes darker in color but retains its flavor (and that’s what matters, right?) If frozen, it needs to be thawed before use. I have not tried freezing Sesame Mint Chutney however. Maybe I’ll try it sometime.

RECIPE 1 – Quick Sesame Mint Chutney

Ingredients

Sesame seeds – 3 Tbsp roasted lightly

Mint leaves – 1/4 cup

Ginger – 1/2 Tbsp chopped

Green chillies – as per taste

Salt – as per taste

Lemon juice as per taste

Method

Blend all the ingredients together. You may have to add some water if the mixture is too thick. You can also add more or less leaves as per your desired taste. Add some lemon juice at the end!

RECIPE 2 Easy Mint Cilantro Chutney

Ingredients

Mint leaves – 1 cup

Cilantro leaves – 1 cup

Green chillies – as per taste

Ginger – 1/2 Tbsp chopped

Tomato – 1/2 cup chopped

Salt – as per taste

Lemon juice – as per taste

Method

Blend all the ingredients. Add a little water if the mixture is too thick but don’t let it become too runny. Add the lemon juice in the end.

So there you have – some interesting uses for mint leaves! If you have any other ideas or tips please share. I would love to hear from you.

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Easy quesadillas

Quesadilla pronounced kei-suh-dee-uh, is a popular and savory recipe from Mexico, easy to prepare at home. It is basically a flour tortilla packed with veggies and cheese, served with salsa and or guacamole. So it can prove to be pretty healthy if you load up on the veggies and cut out the cheese! And these days it is pretty popular at my home. So I thought why not share it with all of you!

Ingredients

• Flour tortillas – 2 large
• Canned black beans – 1
• Romaine lettuce – 1/2 cup shredded
• Spinach – 1/2 cup shredded
• Bell peppers – 1 cup thinly sliced
• Onion – 1/2 cup thinly sliced
• Jalapenos – thinly sliced (according to taste)
• Salt – 1/8 tsp (adjust according to taste)
• Cheese – as much as you like
• Cooking oil – 1 1/2 tsp
• Guacamole – home made or store bought

Method

• Heat 1 tsp oil on medium and saute the onions followed by bell peppers and jalapenos. Add the salt.
• Empty the beans into a heat proof bowl and cook in the microwave for 3 min.
• Next warm a tortilla on a pan and keep it aside, cooler side up.
• If you do have guacamole with you, spread about 1 tbsp on one half side of the tortilla with a butter knife. Next place half of the spinach and half of the lettuce followed by 1-2 tbsp of beans on top of the guacamole layer. Sprinkle as much cheese over this. Fold the tortilla over this layered side.
• Heat the pan on medium and add 1/4 tsp oil. Now place the tortilla in the pan and cook gently until both sides are golden brown.
• Now this is a Quesadilla. I usually cut it in half or quarters and serve it hot along with salsa and guacamole!
• Repeat this with the other tortilla.

Bonus recipes :

SALSA	GUACAMOLE
Ingredients Tomatoes – 2 cups chopped Garlic – 1 clove Serrano peppers – 1 tbsp chopped Salt – to taste Cumin powder – 1/4 tsp Method Put all the ingredients in a food processor or mixer and puree them. Your salsa is ready!	Ingredients Avocado – 1 ripe chopped Lemon juice – 1/2 tsp Salt – to taste Method Puree the avocado in the food processor. Add a little water if you want to. Adjust the amount of lemon and salt. Guacamole is ready!

Notes:

• I add cumin to salsa to cut down on any bitterness that may exist in the tomatoes.
• Avocados can also be chopped instead of being pureed.

ENJOY!

Potato Patties

I wrote this post sometime in early February and was meaning to post it but I guess I forgot all about it. Hope you will enjoy recreating this recipe!

Here is a easy-to-prepare snack that can also serve as a meal – lunch or dinner. I usually get a little over a dozen patties out of this recipe but it really depends upon the size of each patty. I store them in an airtight container in the refrigerator and use them within 3 days.

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Ingredients
Russet Potatoes – 4-5 Large
Green peas 1/2 cup
Carrots 1/2 cup finely chopped
Green onions 1/4 cup finely chopped
Ginger 1 tbsp chopped
Serrano peppers or Jalapeno peppers 1/2 tbsp finely chopped
Cilantro 1/2 cup finely chopped
Salt as per taste
Bread slices 2
Cooking oil Canola or Olive

Method
1. Boil the potatoes.
2. Cook the peas and carrots in microwave for 3 min until soft.
3. Cool and peel the potatoes. Mash them but not completely. Leave some small pieces intact.
4. Add the bread slices in small pieces and gently knead them into the potato mixture.
5. Now add all the remaining ingredients and mix it well.
6. Make about 2 inch balls out of the potato mixture and flatten each ball / patty slightly.
7. Heat the cast iron skillet on med-low and pour 1-2 tsp of oil on it. Place each patty on the skillet
and cook them until golden brown at the bottom. Turn and cook them on the other side, adding
more oil if needed.

Serve 2 ways
1. Split a hamburger bun and heat it over a cast iron skillet using a teeny bit of oil. You may skip the
oil if you want. Place a patty in the bun and top it with shredded lettuce or any other greens, thinly
sliced onions and some sweet and sour sauce or a fresh mint chutney.

2. Reheat a patty and flatten and break it down. Next fill a hot dog bun with the patty, greens, onions
and any condiments you may like.

Enjoy!!!

Nutritious Barley Salad

So as promised in my last post, I am sharing the recipe for Barley Salad. A couple of months ago I came across a few health benefits of drinking barley water. So I went ahead and bought the smallest bag of barley I could find (what if I didn’t like it!). Unfortunately I forgot all about it as it sat in the back of the kitchen cabinet. Then very recently just as my daughter announced that she was turning vegan, (I am in the process of turning vegetarian) I started creating some space in the kitchen for new ‘vegan’ food options and it was during this period I rediscovered the little bag of ‘barley’.

I decided to try the barley water but then wondered about how to use the left over barley. Adding it to a salad seemed like a good idea.

So here is the recipe. Add a half cup of pearl barley (after thoroughly washing and rinsing) to about 3 cups of boiling water. Let it cook on medium high for 5 minutes, then lower the heat to medium low for 15 min (until the barley grains are soft al dente not mushy). Next strain the water (to drink later) and reserve the cooked barley for the salad.

Now for the salad –

Ingredients

1/4 cup of cooked barley

1-2 tsp cooking oil

1 tbsp raw peanuts

1 stalk of green onion, chopped

1/2 cup of finely shredded green cabbage

1/2 cup of finely shredded purple cabbage

1/4 cup of chopped carrot

1/4 cup of finely cut green beans

1/2 tbsp of finely chopped ginger

1/4 tsp roasted cumin powder (optional)

Salt to taste

1/4 lime wedge

Method

Heat the oil in a saucepan on medium and add the peanuts. Let them turn brown, remove them in a small bowl and then add the green onions, green beans and carrots to the saucepan. Stir the mixture and after 2-3 minutes add the rest of the vegetables along with salt, ginger and cumin powder. Keep stirring the pan and after 3-4 minutes as the vegetables turn softer (not mushy), turn off the heat. Squeeze the lime, add the barley and stir everything evenly. Garnish with the peanuts!

Voila! your salad is good to go! Enjoy it while it’s still warm.

Some interesting pointers on Barley –

People with gluten sensitivity should avoid this grain as it has gluten and can cause nausea or cramping.

However it’s a good source of fiber and so helps maintain good digestion and a healthy body weight. Beta glucans in the barley reduce cholesterol and high blood sugar. Also this grain is great for folks with kapha dosha!

This is all for now. If you have any other ideas of using barley, please share here. I will love to read!

Crispy Spicy Tofu

Here’s a super simple appetizer!

Ingredients
16 oz extra firm tofu cut into cubes
2 tablespoons cornstarch
1/8 teaspoon black pepper
1/8 teaspoon paprika
1/4 teaspoon sesame seeds
salt to taste
2 tablespoons cooking oil
Method
Drain as much liquid as possible from the tofu. One way of doing this is by keeping the slab of tofu between two plates for about half hour and intermittently draining the liquid. Next pat the tofu dry and cut it into cubes that are at least 1.5 inches long.
Mix the cornstarch, salt, pepper, paprika and sesame seeds. Dip each cube of tofu into the cornstarch mixture coating it evenly on all sides and set it aside.
Heat a pan with the oil. Put the cubes one by one into the oil and let them get golden and crisp on their sides before turning them gently on the other sides.
Serve them warm.
Enjoy!!

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.

My favorite essential oil!

Lavender of course! If I could own only one essential oil it would be lavender hands down. I will not dwell upon the botanical facts of the plant from where this amazing oil is extracted…instead I will jump right into the reasons I love this EO.

• Calm – First and foremost it’s my go-to oil for calming down. You know how there are those days when everyone and everything around you needs your attention asap – those are the moments when I grab my lavender roller bottle. I roll it on the wrists and take a whiff or into the palms rubbing them together and placing them gently on the face, inhaling the calm and peace.
• To the rescue – Have you ever burned your finger while simply turning the quesadillas over on a hot griddle or deep frying something? Ouch! That can hurt a lot…well for those once-in-a-while days I dab a little lavender on the burn and voila it takes away the searing sensation.
• Catch the zzzs – How many times have I gone to bed just to end up lying there – simply unable to sleep. It may be nervousness, boredom or nothing at all. That’s why I keep a lavender roller bottle next to me – massage some on my hands and forehead and then wait a little before I fall into a sweet slumber.
• Beauty – I have already mentioned the use of this oil in my beauty recipes in earlier posts – Nourishing face oil and DIY lip balm
• Pet grooming – Finally I come to our beloved pets! I keep a container with ¼ cup cornstarch mixed with 5-6 drops of lavender EO. Every once in a while I sprinkle a little of this mixture into my maltese’s coat followed by brisk brushing. The result? I can buy some time before his next grooming.

Before I forget let me share the Roller recipe. Mine is a 10ml bottle. I fill it with grapeseed oil (it’s light in texture) and 6 drops of lavender oil followed by rolling it gently between palms. I usually make a couple of them and keep them closeby. I always keep one in my bag.

NOTE – A very dear friend of mine who also happens to be a physician however suggested that we not use this oil around kids as it’s very calming in nature and kids need to be focused and be able to concentrate on their school work or other activities most of the time.

Do you know of any other uses of this oil? I would like to know.

Nourishing face oil

I am always looking for beauty products that are as natural and non toxic as possible and nothing can be more natural than those you can create on your kitchen countertop with your own hands! So here I present my very own soothing and nourishing face oil for those cold dry wintry months! You can use this oil on your face as such or under your regular moisturizer.

The EO in this recipe stands for essential oil. I buy the Aura Cacia and Now brands from Sprouts or Natural Grocers.

Now for the scoop on the oils! All the oils mentioned here are absolutely amazing for the skin and are so good at moisturizing but they also have some special qualities-

• Frankincense and Helichrysum are anti-aging with the former working on wrinkles and the latter working on scars and discoloration.
• Rose is anti-inflammatory but I use it mostly for its uplifting aroma.
• Lavender is my absolute favorite as it’s so calming. (I add it to almost every recipe).
• Avocado oil is a carrier oil (something that carries the EOs) as one shouldn’t use EOs directly on skin. It has a good shelf life of about a year and is rich in vitamins A and Bs and oleic acid and boasts some UV protection.
• Vitamin E has moisturizing and UV protective qualities. It also extends the shelf life of the product!

Ingredients

1 drop frankincense EO

1 drop helichrysum EO

5 drops rose EO

1 drop lavender EO

2 vitamin E oil capsules

60 drops avocado oil

A clean dry amber colored glass bottle with dropper

Method

In a clean dry bottle, add all the ingredients. Keep it in a cool dark place.