One of the biggest challenges any mother faces is how to make her offerings attractive enough to wean the children away from unhealthy, over sugary treats available off the shelf which are full of artificial flavorings. These sugary monsters are especially attractive to my kids (and yours too, I guess!) when they come home from school and their young bodies are craving for sugar to boost their flagging energy levels. Try feeding them a 'healthy' snack that time and it could turn into a major power struggle!
For times like these, this healthy low fat 5-minute chocolate mug cake is indeed a life saver! I serve this to my two sugar depleted boys with hot skim milk. And it takes only 5 minutes (duh!). The original recipe is from webMD.
Serves 2 hungry kids / 1 very hungry kid!!
Ingredients :
4 Tablespoons whole-wheat flour
3 tablespoons sugar (you can use light/dark brown sugar also)
2 tablespoons unsweetened cocoa
1 egg /2 egg whites
3 tablespoons lowfat milk
1 tablespoon canola oil
2 tablespoons fat free sour cream (I used low fat curd which I hung for 5-10 minutes to take out extra water)
1/4 teaspoon vanilla extract
Method:
1. In microwave-safe coffee mug, combine whole-wheat flour, sugar, and cocoa.
2. Pour egg/egg whites, lowfat milk, canola oil, hung curd/sour cream and vanilla into the mug with dry ingredients and mix well with fork.
3. Place mug in center of microwave (preferably one that has a turn table) and cook on HIGH for 3 minutes. The cake will rise about an inch or so above the top of the mug (don’t worry it won’t drip down the sides of the mug).
4. Let cake cool in mug for a few minutes. Then turn mug upside down over a serving bowl (the cake should slide out fairly easily).
5.Cut cake in half for two salivating kids/ one starving kid!
Tuesday, November 30, 2010
Sunday, November 21, 2010
How to Make Tahini Paste
Tahini (or Tahina) is a Middle Eastern pantry essential. It is the foundation for many Middle Eastern recipes like hummus and baba ghanoush.
Tahini can be prepared homemade easily or you can purchase it in the grocery store which keeps mid eastern sauces et al.
Ingredients:
• 5 cups sesame seeds
• 1 1/2 cups olive oil or vegetable oil
Method:
1. Preheat oven to 350. Toast sesame seeds for 5-10 minutes, tossing the seeds frequently with a spatula. Do not allow to brown. Cool for 20 minutes. (Note : You can do this over gas stove too. Simply spread out the sesame seeds over a hot tawa or a non stick flat pan. Constantly move around the seeds for about 3-5 minutes and then cool.
2. Pour sesame seeds into food processor and add oil. Blend for 2 minutes. Check for consistency. The goal is a thick, yet pourable texture, more like a thick smooth pouring paste. Add more oil and blend until desired consistency.
Yield: 4 cups
Storing Tahini
Tahini should be stored in the refrigerator in a tightly closed container. It will keep for up to 3 months.
Tahini can be prepared homemade easily or you can purchase it in the grocery store which keeps mid eastern sauces et al.
Ingredients:
• 5 cups sesame seeds
• 1 1/2 cups olive oil or vegetable oil
Method:
1. Preheat oven to 350. Toast sesame seeds for 5-10 minutes, tossing the seeds frequently with a spatula. Do not allow to brown. Cool for 20 minutes. (Note : You can do this over gas stove too. Simply spread out the sesame seeds over a hot tawa or a non stick flat pan. Constantly move around the seeds for about 3-5 minutes and then cool.
2. Pour sesame seeds into food processor and add oil. Blend for 2 minutes. Check for consistency. The goal is a thick, yet pourable texture, more like a thick smooth pouring paste. Add more oil and blend until desired consistency.
Yield: 4 cups
Storing Tahini
Tahini should be stored in the refrigerator in a tightly closed container. It will keep for up to 3 months.
Healthy Whole Wheat Pita Bread
Pita bread is a great starter to make with hummus in a party. Healthy, Low fat and yummy - what more can you ask for? Pita bread has its origin in Middle Eastern cuisine where it has a prominent place in the flat bread category. Traditionally, pita bread is made with All Purpose Flour(APF) or maida but to make it virtuous, this recipe uses whole wheat flour, and NO oil or sugar. You can make it with half n half flours too - half whole wheat and half APF.
Makes 10 pita breads
Ingredients:
• 4 cups whole wheat flour (or 2 cups whole wheat flour and 2 cups all-purpose flour)
• 1 tablespoon dry yeast
• 1 1/4 cups warm water (120-130F degrees)
• 1/2 teaspoon salt (optional)
Method:
1. Preheat oven to 500°F (260 C) - the highest temprature setting.
2. Sift together 2 cups of flour and the yeast.
3. Add water and salt and mix well.
4. Gradually add in the remaining flour just until the dough begins to clean the sides of the bowl. Once this happens, stop adding flour (so, you might not use all the flour the recipe calls for).
5. Knead the dough for about 4 or 5 minutes, or until dough is smooth and elastic. (While you're kneading, you can get creative and add in some herbs or spices, but only if you want to do that). Be careful not to over-knead the dough.
5. When you are done kneading the dough, place it in a bowl that has been lightly coated with any vegetable oil. Form a ball out of the dough and place it into the bowl, rolling the ball of dough around in the bowl so that it has a light coat of oil on all sides. Cover the bowl with plastic wrap or a damp kitchen towel and set aside to rise until it has doubled in size, approximately 90 minutes.
6. When it has doubled in size, punch the dough down to release some of the trapped gases, and leave it again to relax for 20-30 minutes.
7. Form dough into 10 balls. On a floured surface, roll each ball into a 5-6 inch circle, about 1/4 inch thick. (Be sure to sprinkle a little flour on both sides to prevent sticking).
8. Lay down the prepared pitas on a baking sheet, and bake on the bottom rack of the oven for 5 minutes. (The instant hot heat will help them puff up).
9. When the pitas come out of the oven they will be hard, but they will soften as the cool.
10. Store them, while they're still warm, in plastic baggies or an airtight container.
Cut the pitas in half crosswise and stuff with your favorite fillings (beans and rice, taco fixings, thick stews, curries - anything goes). OR cut them in triangles and serve them warm with Hummus as a dip.
Pitas can be reheated in a 350°F oven or in the microwave.
Makes 10 pita breads
Ingredients:
• 4 cups whole wheat flour (or 2 cups whole wheat flour and 2 cups all-purpose flour)
• 1 tablespoon dry yeast
• 1 1/4 cups warm water (120-130F degrees)
• 1/2 teaspoon salt (optional)
Method:
1. Preheat oven to 500°F (260 C) - the highest temprature setting.
2. Sift together 2 cups of flour and the yeast.
3. Add water and salt and mix well.
4. Gradually add in the remaining flour just until the dough begins to clean the sides of the bowl. Once this happens, stop adding flour (so, you might not use all the flour the recipe calls for).
5. Knead the dough for about 4 or 5 minutes, or until dough is smooth and elastic. (While you're kneading, you can get creative and add in some herbs or spices, but only if you want to do that). Be careful not to over-knead the dough.
5. When you are done kneading the dough, place it in a bowl that has been lightly coated with any vegetable oil. Form a ball out of the dough and place it into the bowl, rolling the ball of dough around in the bowl so that it has a light coat of oil on all sides. Cover the bowl with plastic wrap or a damp kitchen towel and set aside to rise until it has doubled in size, approximately 90 minutes.
6. When it has doubled in size, punch the dough down to release some of the trapped gases, and leave it again to relax for 20-30 minutes.
7. Form dough into 10 balls. On a floured surface, roll each ball into a 5-6 inch circle, about 1/4 inch thick. (Be sure to sprinkle a little flour on both sides to prevent sticking).
8. Lay down the prepared pitas on a baking sheet, and bake on the bottom rack of the oven for 5 minutes. (The instant hot heat will help them puff up).
9. When the pitas come out of the oven they will be hard, but they will soften as the cool.
10. Store them, while they're still warm, in plastic baggies or an airtight container.
Cut the pitas in half crosswise and stuff with your favorite fillings (beans and rice, taco fixings, thick stews, curries - anything goes). OR cut them in triangles and serve them warm with Hummus as a dip.
Pitas can be reheated in a 350°F oven or in the microwave.
Monday, November 15, 2010
Hummus Dip with Tahini Paste
I frequently serve hummus as a party starter at home. Not only is this low in fat, but packed with nutrients galore - chickpeas, sesame seeds, olive oil.....all good things! I usually serve hummus with baked pita rounds/chips (easily available in supermarkets these days) or with traditional pita bread, which is easy to make and store. You can find the recipe for making whole wheat pita bread here.
This Mid Eastern recipe is very versatile. You can also use it as a spread for sandwiches or pita rolls.
Serves 6-8
Ingredients:
1 full cup of chickpeas, soaked overnight, boiled and drained (reserve the water)
1/4 cup water from boiled chickpeas
3-5 tablespoons lemon juice (depending on taste)
1 1/2 tablespoons Tahini - you can use bottled tahini paste available in the supermarket, or you can make your own. Learn how to make tahini paste from scratch here.
2 cloves garlic, crushed
1/2 teaspoon salt or to taste
2 tablespoons olive oil
a sprinkle of paprika
Method:
1. Combine drained chickpeas with the remaining ingredients in blender or food processor. Add 1/4 cup of liquid from chickpeas. Blend for 3-5 minutes on low until thoroughly mixed and smooth. Take care not to make it too watery, it should be a smooth thick paste.
2. Place in serving bowl, and create a shallow well in the center of the hummus. Add a small amount (1-2 tablespoons) of olive oil in the well. Garnish with parsley (optional). Add a sprinkle of paprika as the final touch.
3. Serve immediately with fresh, warm or toasted pita bread, or cover with plastic film and refrigerate.
Variations
For a spicier hummus, add a sliced red chilly or a dash of cayenne pepper.
Storing Hummus
Hummus can be refrigerated for up to 3 days and can be kept in the freezer for up to one month. Add a little olive oil if it appears to be too dry.
Serves 6-8
Ingredients:
1 full cup of chickpeas, soaked overnight, boiled and drained (reserve the water)
1/4 cup water from boiled chickpeas
3-5 tablespoons lemon juice (depending on taste)
1 1/2 tablespoons Tahini - you can use bottled tahini paste available in the supermarket, or you can make your own. Learn how to make tahini paste from scratch here.
2 cloves garlic, crushed
1/2 teaspoon salt or to taste
2 tablespoons olive oil
a sprinkle of paprika
Method:
1. Combine drained chickpeas with the remaining ingredients in blender or food processor. Add 1/4 cup of liquid from chickpeas. Blend for 3-5 minutes on low until thoroughly mixed and smooth. Take care not to make it too watery, it should be a smooth thick paste.
2. Place in serving bowl, and create a shallow well in the center of the hummus. Add a small amount (1-2 tablespoons) of olive oil in the well. Garnish with parsley (optional). Add a sprinkle of paprika as the final touch.
3. Serve immediately with fresh, warm or toasted pita bread, or cover with plastic film and refrigerate.
Variations
For a spicier hummus, add a sliced red chilly or a dash of cayenne pepper.
Storing Hummus
Hummus can be refrigerated for up to 3 days and can be kept in the freezer for up to one month. Add a little olive oil if it appears to be too dry.
Moroccan Orange, Carrot and Dates Salad
I'm forever looking for ways to include raw foods in our diet, especially fruits, since, I'm not really enthusiastic about eating fruits as they are. One recent addition to my collection of such recipes is this wonderful cold delicious and nutritious salad (or dessert!). So, here it is, without much further ado, straight from Morocco....
Serves 4
Ingredients :
500 gm fresh carrots, preferably orange colored, thickly grated
3-4 oranges, NOT tangerines - get Australian/NewZealand ones which are bright orange in color (orange colored oranges, duh!)
1 cup dates, pitted, sliced not very finely
1-2 tbsp rose water (optional)
lemon juice to taste (optional)
1/2 cup pistachio nuts/ toasted pine nuts/ cashew nuts - chopped in small pieces
icing (superfine) sugar, salt n pepper to taste
Method :
1. Peel the oranges with a sharp knife, removing all the pith, then cut the flesh into segments, catching the juice in a small bowl.
2. Stir in the juice from the oranges, together with the rose water, if using, and sharpen with lemon juice, if you like. Season with a little salt n pepper to taste.
3. Place orange segments in the serving salad bowl. Mix in the coarsely grated carrots. Pour the dressing over and mix thoroughly.
4. Sprinkle dates and nuts over salad with a little icing sugar. Chill in the refrigerator for 1 hour.
5. Just before serving, add a fresh sprinkle of icing sugar to the bowl n enjoy.
Note : This salad can be eaten as just that or served as a dessert minus the guilt pangs!
Serves 4
Ingredients :
500 gm fresh carrots, preferably orange colored, thickly grated
3-4 oranges, NOT tangerines - get Australian/NewZealand ones which are bright orange in color (orange colored oranges, duh!)
1 cup dates, pitted, sliced not very finely
1-2 tbsp rose water (optional)
lemon juice to taste (optional)
1/2 cup pistachio nuts/ toasted pine nuts/ cashew nuts - chopped in small pieces
icing (superfine) sugar, salt n pepper to taste
Method :
1. Peel the oranges with a sharp knife, removing all the pith, then cut the flesh into segments, catching the juice in a small bowl.
2. Stir in the juice from the oranges, together with the rose water, if using, and sharpen with lemon juice, if you like. Season with a little salt n pepper to taste.
3. Place orange segments in the serving salad bowl. Mix in the coarsely grated carrots. Pour the dressing over and mix thoroughly.
4. Sprinkle dates and nuts over salad with a little icing sugar. Chill in the refrigerator for 1 hour.
5. Just before serving, add a fresh sprinkle of icing sugar to the bowl n enjoy.
Note : This salad can be eaten as just that or served as a dessert minus the guilt pangs!
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