The Best Wholewheat Carrot Cake

Hi Everyone! I hope everyone is having an awesome start of 2019. This is my first blogpost of the year and am excited to be back again to my space. 2018 was a slow and steady year for me. While I spent a lot of time learning to be a mother of a hi-energy toddler, I also lost a little focus on my mantra of healthy living. But I was aware what I was doing wrong. I wanted to give myself the time to figure out ways to adapt to my new life. After-all, it all about re-inventing. Because change is the only constant here. Do tell me what were your hits and miss of the year 2018.

Now coming back to 2019, I am so excited to share with you all the best wholewheat carrot cake recipe ever. Literally! I am excited about this like a little kid who first learns to read. Or like a girl who bakes her first cake without fail. The reason for this excitement is because though I love baking and do that quite often, I still hesitate making major changes in a cake recipe. Breads and muffins are very forgiving. But not cakes...to me. That said, I went all out and dared to make bold changes in the traditional carrot cake recipe. And sometimes it is a good thing. I was very nervous, when my oven timer beeped and I pulled out the cake. Well it looked as I would expect. But any of you who bake, know that it is not the real test. I jumped with joy when i flipped the cake on the rack because I could feel it was light, airy, spongy and super moist. It gave no feel of this being a 100% wholewheat cake.

Recipe
makes one 8*2 inch round cake

1/2 cup extra virgin olive oil/vegetable oil
1/4 cup Greek yogurt
2 large eggs
1/4 cup honey
1/2 cup palm sugar/white sugar
1/2 Tbsp cinnamon
1/2 tsp ginger powder
1/4 tsp nutmeg
1/4 tsp all spice
1tsp baking soda
1/2tsp baking powder
1/2 tsp salt
1 cup 100% wholewheat flour
1.5 cup finely grated carrots, fresh
1/2 cup pecans/walnuts chopped (optional)

1. Preheat the oven at 350 deg F and prepare a 8 inch or 9 inch round baking pan.
2. In a bowl, combine oil, Greek yogurt, eggs, honey, sugar with an electric mixer.
3. In another bowl, sift all the dry ingredients.
4. Mix the dry ingredients in batches to the liquid ones. Make sure you do not over mix. Just until well incorporated.
5. Fold in the freshly grated carrots. Stay away from the store bought grated carrots. They lack the moisture which your cake badly needs. It is really worth the time and pain to freshly grate the carrots for that beautiful chiffon finish.
6. Bake in the preheated oven for 35-40 mins.
7. Let it cool in the pan for a good 10-15 mins.
8. Place it carefully on a cooling rack and let it cool for another 10-15 mins.

So take my word on this being the best wholewheat carrot cake ever. It will be a guilt free, go-to cake and pass all the tests to be made for your little ones anytime. 

Not just that, bake it in 2 layers and incorporate your favorite cream cheese/Greek yogurt frosting and it will an elegant formal cake suitable to any occasion.

Dates and Nuts Roll

I wanted to write this post the day I made this recipe. But things don't go as planned when you are occupied with Diwali preparations and a toddler running around all the time. I hope everyone had a beautiful Diwali and still savouring the delicious snacks and sweets. 

Every year, I ask my family what would they like me to cook for the Diwali dinner. And this time my husband suggested to go all healthy for anything and everything I prepare. Diwali is one festival where I let go of my healthy hat and go out all traditional. But I did not want to pass on my husband's suggestion. With a lot going on around me, I had really no time to think out of the box. All I could do was to best utilize my in stock pantry items. Dates and nuts make that list. I was extremely happy with the results and the fact that start to finish it took 15 min to prepare this beautiful looking dessert. 

Recipe
1 cup chopped nuts mix; almonds, pistachios, cashews, walnuts
1.5-2 cups chopped dates
1 tsp of cardamom powder
1 tbsp toasted white sesame seeds
1 tbsp ghee/clarified butter

• Dry roast the nuts mix on medium heat. This should take not more than 5 mins.
• Meanwhile, grind the chopped dates in a food processor until they become a big lump.
• Remove the nuts from the pan and add little ghee/clarified butter and add the dates. Cook on low-medium for 6-8 mins until dates become pulpy.
• Turn off the stove. Add the nuts mixture and cardamom powder and mix well. When the mixture is almost room temperature make a roll out of it. Tight and compact. 
• Spread the toasted sesame seeds on a cutting board and cover well the dates nuts roll.
  
• Cover with aluminium foil and put it in the refrigerator for at least 30 mins.
• When ready to serve, cut into discs and serve.

It tastes best at room temperature. It is soft, chewy and lot of texture due to nuts. And no need to quote the healthy benefits. And...it just looks so pretty! What do you think?

Happy Festivals!

Hidden Veggies Pasta Sauce

There are so many great hidden veggie pasta sauce recipes out there but I wish I had time to go through each to try them one by one. I tried a couple but those failed the test. Neither my darling daughter approved of them nor did the house adults. Moreover, as a parent am a big advocate of feeding the kid what everyone eats at home. It is not only too much work to prepare separate meals but also, for me, it takes away that feeling of dining together. I felt most hidden veggie pasta sauce recipes are intended only for kids. And I wanted to have one which we all can savor. Not to forget the store bought ones are loaded with sodium and many more other ingredients that you just do not need in your food. This recipe does take 50-60 mins to prepare a whole jar of pasta sauce but it is so worth it. Once the sauce is prepared, seal it in an airtight container. Stores well in the refrigerator for 3-5 days and freezes well for 3 months. 

Recipe
2 stalks celery, grated
2 carrots, grated
1 red pepper, grated 
1 green pepper, grated 
1 onion, grated
1 zucchini, grated
2-3 cloves of garlic, grated
1 tsp oregano
1 tsp parsley
1 tsp paprika
1 tsp sugar
1 Tbsp olive oil
salt to taste
2 cans of whole peeled tomatoes, no salt added

• In a large saucepan, heat oil and add all the grated veggies. Add a pinch of salt to let absorb excess moisture and cook uncovered for 8-10 min on medium. Keep stirring to avoid veggies from getting burnt.
• Add the canned whole peeled tomatoes and squish using a masher. Cover and let cook for 25 mins.
• Turn off the burner, add all spices, mix well and cover again. Let it sit to cool down at room temperature.
• Using a hand blender, lightly blend the cooked sauce. I like mine not too smooth. 

The goodness of all veggies you want to add in your family's diet is ready to be packed in a jar. Or even better, serve fresh over cooked pasta. This sauce was better tasting than any store bought pasta sauce. I can bet on it!

And here is my little one's bowl

Roasted Vegetables Baked Pasta

Easy weeknight dinners have something so special about them. Being able to make tasty, nutritious and quick meals after the long workday for my small family is very satisfying. It's even better when I have a recipe that tastes better the next day. Yummy leftovers! I posted the picture of this weeknight dinner on my FB page right before digging in and realized few hours later that people were really interested in the recipe. 

So before I start, let me tell you....It cannot get easier than this. And now that I have a little baby, very important to mention she loves this pasta preparation. The vegetables have the just the right crunch yet completely cooked for my little one to feed herself. So for all you moms out there who have picky eaters...do give this a shot. The plate looks so colorful that it gets the kids interested. And the different shapes of vegetables are fun for them to play with.

So here goes the ezpz recipe

2 broccoli heads, florets 
2 red peppers, sliced long
1 large onion, sliced long 
2 zucchini, sliced half moon
2 cups uncooked whole wheat pasta
1/2 cup grated part skim mozzarella
1/2 cup grated parmesan
1 Tbsp of herbs de provence
1 Tbsp of chopped garlic
1 jar of marinara sauce
salt n pepper to taste

• Preheat the oven at 450 deg F
• Cut all vegetables almost 1 inch thick. Put them on a baking sheet and add the herbs, garlic and little olive oil. Massage nicely with your hands.
• Bake in the oven for a good 15-20 mins.
• Meanwhile, in a large pot cook your pasta al dente. I use organic whole wheat pasta that takes 15 mins. 
• TIP: I never add oil to my pasta water as that doesn't let the sauce adhere to the pasta. 
• Drain the pasta and add to a bowl. Add the roasted vegetables, marinara sauce and mozzarella cheese and toss everything well together. Transfer the mixture into a baking dish. Top it with grated parmesan.
• Bake covered at 375 deg F for another 20 mins.

Who would not want to dig in those colors and textures and mmm does it smell amazing or what when out of the oven...

Crockpot Corn And Pepper Chowder

Happy Holidays to all of you! It is the best time of the year with happiness and joy all around you. Food, feasts and celebrations with friends and family are everywhere. I have been busy with the same and have been lazy on my blog posts. Though I was truly missing writing about all of them as I clicked pictures of all the great food that has been cooking in my kitchen. But it's never too late to share. So here I am after long. This Thanksgiving I wanted to use my CrockPot well which was last year's Thanksgiving purchase. I have always loved food made in slow cooker but honestly was not able to do justice to mine. So this season I thought I have to, no matter what. And the results have been very satisfying. I loved making this red pepper corn chowder in my crock pot. It had everything from hearty, warming , creamy and cornful satisfaction. 
This has become my favorite version of corn chowder. Because it is way healthier than the traditional corn chowder which is loaded with cheese and cream. Not to mention slow cooker cooking has great nutrients preserving advantages. The low heat, typically 200 deg F, covered pot so no exposure to light and ceramic pot for even heat distribution helps retain most of the food nutrients that are pretty much lost in high heat, open pot quick cooking. All this with no hassle one pot cooking is a win win. So let's dive down into the recipe

Recipe : Serves 6-8
1 large white onion, diced
2 medium red bell pepper, diced 
4 medium potatoes, diced
3 cups frozen corn
4 cups chicken/vegetable broth 
1/2 cup milk
2 tsp olive oil
1 tsp cumin powder
2 tsp smoked paprika
1/2 tsp cayenne pepper
salt to taste
black pepper to taste
1/4 cup cheddar/jack cheese for garnish
chopped scallions and corn for garnish
** I used roasted red bell peppers to get the most out of the taste. This is optional.

• In a pan over medium heat, add oil and saute onions until translucent.
• In your slow cooker/crockpot add all the ingredients including onions except milk and garnish.
• Turn it on on low (approx 8 hrs) or high (4-6 hrs).
• When it is done, use a immersion blender to blend the ingredients. This will give you the creamy texture you would want in a chowder.
• Add the milk and mix well. Cook for another 30 mins. This would be typically right before you are getting ready to serve. 
• Add the garnish and you are done.

Enjoy!

Almond Natural Sugar Brittle

It has been a while since I last wrote a new blog post. The new mom life is keeping my hands full. It is hard to capture pictures of new foods I make and write about them. But my good little one still allows me to spend enough time in the kitchen. Guess she will be a foodie like me and I am really praying she likes her veggies :) As a busy nursing mom it is very important to keep healthy snacks handy. And most important is that the recipes should be quick, easy and fast. As making a trip to the grocery store is more challenging than spending 30 mins in the kitchen.

Last week I made for myself some easy peasy protein packed Almond Brittle with Date Palm Jaggery. And yes it takes only 15 mins...like literally! Jaggery is an essential part of Indian culture and has several health benefits. To start with basics, it is a more complex sugar form than refined sugar so does not spike blood sugar levels. Its unique deep flavor and rich aroma adds great taste to any sweet recipe. Jaggery is typically made from sugarcane or date palm. The juice is boiled for hours and hours in a thick iron vessel with constant stirring. The preparation method makes jaggery high in mineral content. A picture is better than a thousand words and I found this informative picture about benefits of jaggery

Source

So while you reall all about jaggery, I will dive down to the Almond Brittle recipe.

2 cups raw almonds

1/2 cup jaggery, powdered

1 tsp cardamom powder

1 tsp salt

1/4 cup water

1 Tbsp ghee (clarified butter)

• Oven roast almonds at 350 deg F for 20-30 mins
• Prepare a cookie sheet well rubbed with ghee/butter
• Meanwhile, in a heavy bottom pan boil water and add jaggery. Stir continuously until it boils. Reduce to hard ball consistency. This takes around 8-10 mins on medium high heat.
• In a food processor, roughly chop roasted almonds.
• As the jaggery syrup reaches firm ball consistency, turn off the heat. Add almonds, ghee, cardamom powder and salt. Quickly mix all ingredients thoroughly.
• Spread on the cookie sheet and let it set for 40-50 mins
• Cut in pieces and store in an air tight container. It stores well at room temp in the air tight container for several weeks.

Almond Natural Sugar Brittle

It has been a while since I last wrote a new blog post. The new mom life is keeping my hands full. It is hard to capture pictures of new foods I make and write about them. But my good little one still allows me to spend enough time in the kitchen. Guess she will be a foodie like me and I am really praying she likes her veggies :) As a busy nursing mom it is very important to keep healthy snacks handy. And most important is that the recipes should be quick, easy and fast. As making a trip to the grocery store is more challenging than spending 30 mins in the kitchen.

Last week I made for myself some easy peasy protein packed Almond Brittle with Date Palm Jaggery. And yes it takes only 15 mins...like literally! Jaggery is an essential part of Indian culture and has several health benefits. To start with basics, it is a more complex sugar form than refined sugar so does not spike blood sugar levels. Its unique deep flavor and rich aroma adds great taste to any sweet recipe. Jaggery is typically made from sugarcane or date palm. The juice is boiled for hours and hours in a thick iron vessel with constant stirring. The preparation method makes jaggery high in mineral content. A picture is better than a thousand words and I found this informative picture about benefits of jaggery

Source

So while you reall all about jaggery, I will dive down to the Almond Brittle recipe.

2 cups raw almonds

1/2 cup jaggery, powdered

1 tsp cardamom powder

1 tsp salt

1/4 cup water

1 Tbsp ghee (clarified butter)

• Oven roast almonds at 350 deg F for 20-30 mins
• Prepare a cookie sheet well rubbed with ghee/butter
• Meanwhile, in a heavy bottom pan boil water and add jaggery. Stir continuously until it boils. Reduce to hard ball consistency. This takes around 8-10 mins on medium high heat.
• In a food processor, roughly chop roasted almonds.
• As the jaggery syrup reaches firm ball consistency, turn off the heat. Add almonds, ghee, cardamom powder and salt. Quickly mix all ingredients thoroughly.
• Spread on the cookie sheet and let it set for 40-50 mins
• Cut in pieces and store in an air tight container. It stores well at room temp in the air tight container for several weeks.

Healthy Methi Malai Mutter (No Cream Version)

Methi Malai Mutter is so true to its name recipe. Because whosoever came up with this recipe for the first time ever must have been a simple human who innocently used the main ingredients as the name of this exotic preparation. That said, this rich  lip-smacking recipe is one of the must have menu items in the big fat Indian weddings. Due to its high fat content, from malai/cream, it might not make it to the list of healthy recipes. But instead of being deprived, I tried this new version which is protein rich and heart healthy. Most health freaks must have already got the hint to the recipe twist. And I bet ya'all won't be able to tell the difference between the regular and the modified version :)

So instead of Methi Malai Mutter, mine became Methi Yogurt Mutter! All 3 ingredients are boosting with health benefits. Methi or Fenugreek might be the less discovered ingredient by the non Indian crowd. Fenugreek is rich in dietary fiber, protein and essentials vitamins and minerals. It helps lower blood glucose and cholesterol levels, and may be an effective treatment for both type 1 and 2 diabetes. And much is already known about the health benefits of mutter(peas) and yogurt. So getting straight into the recipe that I cannot wait to make again.

Recipe
1 cup fresh methi/fenugreek  leaves, chopped
or1/2 cup frozen fenugreek/methi leaves, thawed
1/2 cup frozen peas, thawed
1/4 tsp cumin seeds
1/4 tsp turmeric powder
1/2 cup greek yogurt or hung curd
1 tomato, pureed
1/4 tsp cinnamon powder
1 tsp garam masala powder
1/2 tsp brown sugar/honey
salt to taste
1 red onion
1/2 cup almonds
2 tsp poppy seeds
2-3 cloves fresh garlic
1 inch ginger
1-2 green chilies

• In a blender, grind onion, poppy seeds, almonds, ginger, garlic and green chilies. Set aside.
• Set a medium pan on medium heat with 1 Tbsp of oil.
• Add cumin seeds and turmeric. As the seeds crackle add fenugreek leaves and peas. Saute for 6-7 min or until softened. Set aside.
• In a pan, heat 1 Tbsp of oil and add the blender onion mix. Cook well on medium to completely take away the raw smell. This may take around 10 mins. Stir occasionally. 
• Puree the tomato and add to the cooked onion mix.
• Add cinnamon powder, salt, sugar and garam masala power. Mix well.
• Add the yogurt and mix well. Hung curd or greek yogurt has no water content so you need not worry about the yogurt separating due to heat.
• Now add the cooked peas and methi leaves mixture. Cover and simmer for 5-7 mins.

Serve hot with chapatis or parathas or naan. Bon Appetit!

Managing Blood Sugar Spikes

It has been a while I was away from my blog. It was because I was baking my life's best bun that takes the longest. Yeah! I am a proud mom of a beautiful daughter now. Just like every pregnancy mine too was a mixed bag of joy and sorrow. But the most difficult one was being diagnosed with Gestational Diabetes (GD). I always knew deep down that I will test positive despite my active lifestyle and eating habits due to a long running family history. Yeah! those genes just get you and you cannot do anything. But then I was determined to control it really well without meds and I did. Yey! GD goes away right after delivery. But one thing common in GD and conventional diabetes is to control blood sugar spikes. Looking back am glad about getting GD as I learnt a lot about the body and the food. Eating healthy should be a habit but certain conditionslike diabetes require more than just eating healthy. It requires to figure out how much to eat, when to eat and how to eat.

After a week of testing positive and overcoming my broken heart, I decided to get down to the nitty-gritty of food and blood sugar. It is all about body's ability to slowly absorb carbs. With insulin resistance, body absorption of carbs changes causing blood sugar spikes. 
Eating protein or fats (careful here...let it be good fats), slows down the absorption of carbs maintain a steady blood sugar level. That is what you need. When it comes to diabetes, that is not enough. Eating protein first thing as part of every meal makes all the difference. When you consume protein before eating carbs, the absorption of carbs slows down, maintaining a steady blood sugar level. So before eating bread, have your Greek yogurt or lean meat. Fats also help regulate the absorption of carbs and controls blood sugar spikes. But be careful with fats. Focus on good fats like nuts, avocado, olive oil etc. Fat free foods are really not helping anyone. Fats are body power house and are important to make you feel full and satisfied. They curb the urge to fill in unnecessary extra calories. And they taste good. Go for it! in moderation. 

Controlling portion size is not the only important thing for good blood sugar levels. One needs to know how are carbs, fats and protein distributed in each portion. Blood sugar is related to carbs. So how much carbs is too much? Healthy adults are recommended around 200 gm of carbs per day. If one eats 6 meals a day, it averages to 33 gm of carbs per meal. So how much is 33 gm really? 33 gm of carbs looks like -
2/3 cup of rice, or
2 whole wheat chapati 6inches, or
2/3 cup lentils/split peas/legumes/beans, or
2 slices of whole wheat bread, or
1 cup cooked oatmeal, or
3/4 cup plain penne cooked, or
3/4 cup cooked quinoa, or
2 cup milk, or
5 oz almonds, or
7 oz walnuts, or
1 cup peanuts

Getting exercise anytime of the day is beneficial. It is also important what type of exercise is chosen. While aerobic exercise helps control blood sugar level, anaerobic exercise, or strength training, can increase your adrenaline, and that can raise your blood glucose. The same goes for interval training, including workouts such as CrossFit, and activities with short bursts of intense activity.Mild exercise like walking 20-30 mins before and after meals is a great way to  keep those blood sugars leveled. Working out increases your body’s insulin sensitivity, making it easier for insulin to transport glucose to the cells that will use it. So working out after a meal can be a good way to “use up” excess glucose after eating. This is true for non insulin users primarily. Insulin users have to also look out for hypoglycemia, risk of low blood sugar. 

During pregnancy all those hormones go haywire and a woman can become insulin resistant resulting in blood sugar spikes. So firstly, a pregnant woman has to eat around 300 cal more for baby's development and minimum consume 175 gm of carbs but at the same time avoid blood sugar spikes to avoid complications. To top it all, hella cravings! Gestational Diabetes is a total bummer in pregnancy. Some women are prescribed insulin but every mom-to-be first choice would be to go meds free. Maintaining good numbers with diet and exercise alone is a major task for anyone with diabetes, but the challenge becomes ten fold with pregnancy. It was tough for me with GD but then in retrospect learnt a lot for the rest of my life. So everything happens for a reason and a good one :)

Dates and Nuts Ladoos

It's December and the temperatures are already too low that the space heaters are turned on the whole day. Winters is my favorite time of the year. I love to get cozy in plush coats and blankets. And have the kitchen and pantry stocked up with warm and comforting foods and spices. I can not really list but the favorites would be cinnamon, nutmeg and ginger. Old cultures like Indian and Chinese focus a lot on types of food specific to the season. I too believe in that quite strongly. A simple argument would be that if we change our wardrobe for every season then the food that goes inside our body should change too. That said, there is a lot of emphasis on eating foods that provide energy and warmth to keep the metabolism high and keep the body warm during low temperatures.

These dates and nuts ladoos are great energy food to keep the body warm from inside. Other than the health benefits, they taste amazing. The deep dark taste from the dates is satisfying beyond words without making these ladoos overly sweet. These are made exclusively with dates which is a natural source of sugar and low in glycemic index. So it does not cause blood sugar spikes. Unlike most Indian sweets, these require no skills either and dates do most of the work needed. So let's dive into the recipe :)

Recipe
2 cups raw almonds
2 cup raw cashews
or 4 cups of your choice of mixed raw nuts
3-4 Tbsp poppy seeds
1/2 cup charoli/chinronji (optional)  ** can be found in any indian grocery store
4 cup seedless dates
1/4 cup ghee/clarified butter

• Dry roast all the nuts and poppy seeds for 2-3 min on medium. Set aside.
• In a food processor, grind seedless dates until they crumble into tiny pieces and start to stick together as if forming a dough. Set aside.
• In the food processor, pulse the dry roasted nuts mixtures to blend them well but maintain the coarse texture.
• Heat a large saute pan on medium. Add the ghee and dates paste. Heat for 3-4 min until dates become soft. Add the nuts mixture and heat for minutes, stirring continuously. 
• Remove from heat and let it cool for 5 mins.
• With your hands, start mixing in so the dates get spread evenly. 
• While the mixture is still warm, start making balls. This would be fairly easy as dates are sticky.

You can use any combination of nuts like almonds, cashews, pecans, pistachios. Though I will suggest to stay away from walnuts due to their strong taste. You can also use dry shredded coconut. The key is to have close to 1:1 ratio of dates and nuts.

Enjoy! Stay warm and cozy this winter :)

Tex Mex Wonton Cups

Entertaining should be fun for both the guests and the host. Putting together some good drinks and easy appetizers is always a crowd pleaser and less stressful for the host too. This makes getting together with friends, chatting and sharing bites all good memorable times. And it is so much fun to play around with the party snacks. Last time I made wonton cups appetizers with traditional Asian flavors. So this time around I filled them up with Mexican. What I really love about these is how easily they are available almost everywhere nowadays and allow one to get creative. Needless to say, they get ready in jus few minutes. I like to use Hong Kong style wonton wrappers as they are little thicker and hold better while baking. So let’s get cooking :)

To prepare what I have above in the picture, you would need -

24 wonton wrappers, HK style
1 can organic black beans, washed and rinsed
1 red onion, chopped
1 red bell pepper, chopped
1/2 cup frozen corn, thawed
2 Tbsp cilantro, chopped
1/2 tsp red pepper flakes
1/2 tsp cumin powder
salt to taste
some cheese to garnish

• Preheat oven at 375 deg F
• Arrange the muffin pan with 2 wonton wrappers in each to make a cup, that we would use for our filling.
• Bake for 7-9 mins.
• Meanwhile, heat a pan with little oil. Saute onion, bell pepper, corn and black beans, in the specified order. Add the salt and the spices and cook for 2-3 mins. Let it cool for 10 mins.
• Once the wonton cups are ready, assemble them with the filling and top with cheese.
• Bake in the preheated oven at 375 deg F for 6-7 mins.
• Top with sour cream (optional)

Hearty Oatmeal Walnut Pancakes With Blueberry Sauce

All I can tell you is, though it is late afternoon while am writing this post, looking at the picture above all am thinking of is can I have some more of these before I sit down to complete the post. When I made these delicious pancakes the other day, I wanted to reach out to all my mommy gal-friends and share the recipe as am sure their kids will love these. The healthy ingredients in these pancakes give such a peace of mind for starting the day right.  I have always liked pancakes and make a wide variety of them but these were the best so far. These were grainy, fluffy and moist. The fresh blueberry sauce took it to another heavenly level.
One thing i dislike most about having pancakes outside is the fake maple syrups. Most of the maple syrups on the market are highly processed and offer absolutely nothing in terms of health benefits. Always check the label for list of ingredients. The only ingredient should be maple syrup. Pure maple syrup has so many sweet perks. The sweet stuff is loaded with Polyphenols (plant based antioxidants) that are good for fighting cancer cells and are naturally anti-aging. Maple syrup also has high essential nutrients like manganese and zinc to increase immunity. 
I mostly make my own fresh syrups for pancakes breakfast days and try to incorporate fresh fruits. It also adds a slight gourmet feel! So lets go straight into the yummy easy recipe -

Pancakes
  3/4 cup whole wheat flour
  3/4 cup oats, ground into flour using food processor
  1/4 cup walnuts, ground into powder using food processor
  2 Tbsp baking powder
  1 Tbsp brown or regular sugar
  1/2 tsp salt
  1 egg
  1 cup milk
  2 Tbsp organic coconut oil (can use any oil though)
  1/4 tsp pure almond/vanilla extract
Syrup
  1 cup frozen/fresh blueberries
  2-3 Tbsp honey

• Heat a sauce pan over low medium heat and add the blueberries and honey.
• Simmer on low to medium for 10-15 mins
• Set aside to cool at room temperature.
• Meanwhile, prepare the pancake batter. Mix all the dry 6 ingredients from the list above. Sift with a fork.
• In a bowl, add egg, milk, oil and extract. Whisk using a electric mixer for 1-2 mins.
• Now add the dry ingredients mixture and mix well on high for 1-2 mins more.
• Heat a skillet and add some oil/butter to the pan. Pour 1/4 cup of the batter and spread a little. Cook 2 mins on each side on medium to get a nice brown coating. Repeat with remaining batter. 
• Server hot with the fresh blueberry sauce.

Healthy Protein Rich Grape Salad

Summer is in full swing and so is abundance of all kinds of berries and grapes. I love making a trip to my local Farmers' market every weekend and coming back home with bags full of fresh colorful organic fruits; especially all kinds of berries. Yes! did you you know grape is also a kind of berry. Grapes contain high amount of essential vitamins like K, C and B-6. They contain antioxidants like flavonoids and resveratrol that helps lower high cholesterol and high blood pressure. Grapes do have high amount of fruit sugar but they are low glycemic index fruits (GI ~ 46) thus helping maintain insulin spikes and blood sugar levels. Consuming grapes may help to improve the functioning of cells that produce insulin.

Last weekend, I came home with around 7lbs of grapes. While putting my bags down on the kitchen counter it struck me that I had no idea of what am I going to do with so many grapes. Then it hit me - creamy grape salad for an upcoming picnic with my girl friends. Creamy grape salad is always a party favorite. But traditional grape salad recipes are loaded with sugar and fat. I wanted to make it a healthy side dish that can be enjoyed guilt free. And offers the real nutrition. Check out the recipe below -

Recipe
4 cups of red grapes, mix red and green if you like
1 cup of low fat plain greek yogurt
3-4 Tbsp of honey
1 cup chopped walnuts
4 Tbsp of brown sugar

• Toast the walnuts in a heated pan or preheated oven at 375 deg C.
• When done sprinkle with some water and cover with brown sugar. Heat again for 3-5 mins allowing sugar to stick to the walnuts. Keep aside to let cool at room temperature.
• Whip together greek yogurt and honey. Add grapes and toss well.
• Cover and refrigerate at least 30-40 min before serving.
• Top with candied walnuts right before serving.

Crunchy, creamy and indulgent grape salad is ready to hit the table. Enjoy!

Baked Whole Wheat Spinach Tofu Samosa

Hi all! I am sure everyone is having a blast this summer and enjoying the sun. The picnic baskets, beaches, barbeques and drinks to keep you cool are all the fun summer brings along. I have always found barbeque in hot summer quirky. But then it rocks together so why bother. The sizzling sound on the grills and the hot food together with some iced drinks is beyond perfect. 

Apart from the traditional American barbeque foods, I always love bringing in the flavors of my Indian origin to the food. Simple things like grilled corn on the cob drizzled with lemon and spicy salt instead of butter gives a homely pleasure. Likewise serving hot Samosas. Samosa is not a barbeque food but it fits into any occassion for all Indians. I come from North India where it is not an exaggeration if I call Samosa as the religion for any snack time ;-) Traditionally, it is deep fried spicy potatoes filled pastry. 


Samosa is characterized by its deep fried flaky buttery crust. It has evolved a lot with time. People use their choice of fillings from potatoes, peas, lentils to meats. After All, food is all about creativity. Here is my healthy take on it - I fill it up with spinach and tofu yummy filling with just the right spices. Use a whole wheat dough and bake it instead of deep frying. This not only saves a lot on calories but also adds in lot of healthier components like fiber, protein and essential vitamins and minerals. As always, eating healthy does not mean giving up your favorite foods. It is just about doing it the right way. So here is the recipe -

Whole Wheat Spinach Tofu Samosa
serves 8

For the filling
4 cups fresh spinach
1 red onion, chopped
1/2 block of firm or extra firm tofu, drained, dried and crumbled
1/4 tsp nutmeg
1tsp red chilli flakes
salt and pepper to taste

For the dough
1 cup whole wheat flour
1/2 cup all purpose flour
2 Tbsp oil of your choice, I used virgin coconut oil
2 tsp salt
1 tsp red chili powder
1/4 tsp baking powder
cold water

• To make the dough, mix all ingredients except water. Work the oil with your fingers in the flour mixture.
• Now use cold water to knead a smooth but firm dough. This is very important.
• Cover with a damp towel and set aside for 30-40 mins minimum.
• Preheat the oven at 400 deg C
• Meanwhile, work on the filling. Heat a saute pan with 2 tsp of oil. Add the onion and cook for few mins until translucent.
• Add spinach and cook it down. This will take couple of mins.
• Turn off the heat and add spices and crumbled tofu. Set aside to cool at room temperature.  **The tofu should be quite dry. If not, remove all the excess water from the filling mixture by straining through a strainer. 
• Make dough balls of about 3 inch each in diameter.
• Roll them out evenly in round disc shape of around 6 inch diameter.
• Now depending on how you like decide the shape you want for your samosa If you want triangles (like shown in my picture) cut the disc in half which will make 2 triangle cones. Else make it a crescent shape.
• So fill in the mixture in your decided cutout and carefully seal the ends. This is imp. You can use water to make perfect tight edges.
• Prepare a baking sheet and line with parchment paper. Line up the filled samosas and brush with your choice oil. I used a mix of vegetable and olive oil.
• Bake in preheated oven for around 30-40 mins. If your samosas do not get the brown covering, broil them on low for 2-3 mins.
• Serve with ketchup or your fav chutney.

** whole wheat samosas are best enjoyed fresh for the crispy flaky crust. If you want to use these for later, use more of all purpose flour in the dough.

Homemade Whole Wheat Naan

Naan, is the ultimate Indian bread. I had never thought of making naan at home but sometimes the situation is a good enough driving force. Last weekend I made the north Indian favorite Rajma (kidney beans curry). Rajma is THE thing in north India. Someone once said, if Rajma had a twitter account then it would have +1 million followers:)
Rajma is served with basmati rice. As we are not big rice eaters, I did not realize that I was out of rice in my pantry until after the curry was made. But could not settle for having Rajma with plain chapati. So tried my hands on instant homemade naan and loved the way they turned out. It was easy especially with the cast iron skillet which acts quite like a tandoor oven, that is traditionally used for preparing naan.

Here is the simple recipe -

1 cup whole wheat flour
1 cup all purpose flour
1 packet instant active dry yeast
1 tsp sugar
yogurt to knead the dough 

• Mix all dry ingredients and knead a soft dough using yogurt.
• Let it rest for 5-10 min.
• NOTE: If using traditional active dry yeast, prepare the yeast as instructed on the packet and knead the dough with warm yogurt. Let the dough rest for 1-2 hrs to rise. Instant active dry yeast saves this time.
• Heat the cast iron skillet on high. This is very important.
• Meanwhile, roll the Naan in your favorite shape.
• Oil the hot cast iron skillet and put the rolled naan carefully. 
• Cook on each side for 2 mins.

Top it with some butter, rub some fresh garlic, garnish with cilantro leaves. Or rub over some pesto! Enjoy hot.

Warm Kale and Sweet Potato Salad

There is something about eating warm salads that make my heart melt. I have always preferred eating warm salads over cold. May be because the colors look more vibrant. And also because am a strong believer in eating foods at warm or room temperature at a minimum as I think they are easier to digest. 

As colorful and bright the salad looks in the picture, so it is in the taste. The sweetness from the sweet potato, crisp and pleasantly bitter taste from kale on a bed of perfectly caramelized onions. Umm umm good! Can't go wrong with caramelized onions ever. Needless to say, the plate is full of essential nutrients your body needs to fuel up and heal from within. It is one powerhouse salad. And so so simple to make within minutes.

Recipe
serves 1
1 sweet potato/yam, I like the bright orange color full of flavonoids
1 large red onion
1 cup kale leaves
1 tsp of thyme, fresh is better
salt and pepper to taste

• Peel and chop sweet potatoes in chunks
• Heat a pan and add 2 tsp of EVOO and saute sweet potatoes, covered, for 10-12 min until tender.
• Remove in a bowl.
• Use the same and heat some olive oil and add onions. Cook to caramelize, This may take 7-10 min. The trick for caramelizing is to maintain the heat temperature. Do not stir a lot.
• Add kale leaves and cook for another 2-3 mins.
• Now add the roasted sweet potatoes.
• Turn off the heat. Add thyme, salt and pepper
• Serve hot.

The Better - Broccoli Cheese Soup

I simply love Panera Bread's Broccoli Cheddar Soup and can finish it up in the wink of an eye. But its addictive taste and velvety texture made me wonder the ingredients. Panera Bread company is honest and puts a complete ingredients list of their recipes on their website. Some ingredients I did not like were modified corn starch, hydrolyzed corn and soy protein. These are flavor enhancers and hidden sources of MSG. And by now most of us know how MSG plays tricks with our brain and body. For a complete list of hidden sources of MSG read here

So instead of having the broccoli soup at Panera every time now, I try to make it home with the taste very similar to my favorite and without any added flavor enhancers. Sometimes it may take a while to perfect the taste, but never give up and keep trying. All your effort is well worth as you feed your body the real food.

Recipe
4 cups broccoli heads, chopped
2 cups carrots, chopped
1 onion
2 cups reduced fat milk, at room temp or slightly warm
2 cups broth, chicken or vegetable
3 Tbsp whole wheat flour
2 Tbsp butter
1Tbsp olive oil
1/4 tsp nutmeg
1/2 cup sharp cheddar
salt and pepper to taste

• In a stock pot, heat butter and olive oil.
• Add chopped onions and carrots and cook until translucent.
• Sprinkle flour and let cook for 1 min to take away the raw taste.
• Now slowly and stirring continuosly add milk. There should be no lumps and this should the smooth base of your soup. Use a whisk!
• Add nutmeg, salt and pepper. Stir until it starts to thicken. 
• Now add broth, mix well and add broccoli.
• Cover the pot on cook on medium for 20 mins.
• After 20mins, remove the lid and use an immersion blender to puree the soup to your desired consistency. I like little bites of the veggies in mine for a heartier texture.
• Now add the cheese. Stir to mix and wait until it dissolves.

Serve in a bread bowl or with a side of bread! Bon Appetit!

Oven Roasted Asparagus

Today is the first day of spring. And no other vegetable speaks spring like asparagus.  This is its peak season and I love to enjoy every bit of it. Asparagus has always been a delicacy. It looks so pretty and delicate, cooks and tastes great. It is both succulent and tender. This low calorie vegetable is packed with healthy nutrients.

• Packed with anti-oxidants – Asparagus is among the top fruits and vegetables for its ability to neutralize cell damaging radicals. It is rich in a detoxifying compound, Glutathione that breaks down carcinogens.
• Rich in fiber – Asparagus is in rich in both soluble and insoluble fiber supporting the digestive tract. It is also rich in a nutrient called Inulin, which supports certain types of bacteria in the digestive tract that increase nutrient absorption.
• Rich in essential nutrients – It is high in folic acid and B vitamins. B vitamins play a key role in sugar and starch metabolism.
• Natural diuretic – It contains high level certain amino acids which serves as a natural diuretic. Increased urination helps release toxic fluids and excess salts.

To preserve all these healthy rich nutrients, right cooking methods are very important. Roasting, grilling and stir-frying are quick and water-less cooking methods and preserve most of the nutrition.

I like to roast or grill my asparagus and enjoy it on the side of just about anything; from breakfast eggs to lunch pasta to dinner sandwich or soup. Or even alone as a snack. It cooks very quickly and has great bite and crunch. Top it with some hearty spices and grated Parmesan. Gourmet food heaven in your mouth!

Recipe
1 lb fresh asparagus
1 tsp good olive oil
salt and pepper to taste
1 Tbsp Parmesan, grated

• Preheat oven at 400 deg
• Wash and pat dry asparagus. Cut tough ends. Or buy the bunch from store that already has ends cut.
• Place on a baking sheet in a single layer and drizzle olive oil. Top with salt and pepper.
• Bake in the preheated oven for about 10 mins.
• Take out of the oven and garnish with grated Parmesan.