ironamma

A new wave of vegetarian cooking!

Archive for the tag “healthy”

Sticky Pineapple Rice/Quinoa!

sticky pineappleMy daughter did not take up the juice diet as she’s about to have a baby. In her last weeks she has been getting more hungry than usual, probably to put the fat on my grand-daughter. I can hardly wait. As the rest of the household was juicing she had less variety of food to eat than usual.

However, she made it work from our fruit juicing as there was some pineapple pulp/juice left over with some cooked rice and Quinoa in the fridge. Her mind working overtime decided to make sticky pineapple rice/quinoa dish. Had a small taste…it was too good! Tangy, salty, sweet and hot – all tastes in one.

INGREDIENTS:

  • 1 cup cooked rice
  • 1 cup cooked Quinoa
  • 1 cup broccoli – cut small florets
  • 2 cups pineapple pulp juice (juice with a juicer without using a strainer/ or can throw a couple slabs of pineapple in the blender and finely blend)
  • 3 garlic cloves – slice
  • 1/4 white onion chopped
  • 1/4 finely minced jalapeno green chilli
  • 1 tsp red chilli oil – contains sesame/soy/ginger/garlic oil
  • 1 1/2 tbsp olive oil
  • 1/4 tsp salt

PREPARATIONS: 

  • In a pan heat olive oil and red chilli oil on medium, add and saute garlic & onions until golden.
  • Then saute broccoli florets for a few minutes. Remove florets to a plate.
  • Then add the green chilli, cooked rice/quinoa, salt and pour in the  pineapple pulp until it thickens and becomes sticky.
  • Garnish with broccoli florets

*Note:

  • Cooking Rice/Quinoa: Microwave uncovered 1/2 rice and 1/2 cup quinoa in 3 cups of water for 15 – 20 min.
Advertisements

Dill, Green Kale and Red Chard Sabji with Heirloom Tomatoes

Do you hate eating dark green leafy vegetables? This group of veggies are the super food of health, they contain vitamins, minerals, antioxidants, and phytonutrients. Put more in your body and they will protect your cells from free radical damage. Now let’s find a way to make them tasty!

Combination of these greens, earthy sweetness of Black Zebra heirloom small tomatoes (black, green and red color) and garlic cloves when cooked mellows into a sweet flavor far form its raw pungency which creates an awesome savory dish.

INGREDIENTS:

  • 1 bunch dill (~1 1/2 cup) – finely chop and don’t use hard stem
  • 1/2 bunch green kale (~4 to 5 cup) – roll leaves for ribbon cut then cut the ribbon in half and also use stem
  • 1/2 bunch red chard (~4 to 5 cup) – roll leaves for ribbon cut then cut the ribbon in half and also use stem
  • 3 to 4 any green chiles – fine chop
  • 5 garlic cloves – slice or mince
  • 4 heirloom tomatoes – dice
  • 2 tbsp fresh blend of ginger and turmeric – food process

Seasoning:

  • 2 tbsp olive oil
  • 1/2 tsp small mustard seeds
  • 1/2 tsp urad daal
  • 3/4 tsp salt or to taste

PREPARATION:

  • Bloom mustard and urad in oil, reduce heat and add fresh blend.
  • Then add kale, chard, dill, garlic and chile, cook and reduce, not fully covered for about 6 to 7 minutes. Stir in between while it cooks.
  • Add salt and tomatoes, saute for 3 to 4 minutes.
  • Enjoy as a side dish or use as filling.

Note:

  • Cooking green chile and garlic with the greens reduce the pungency and adds a gentle oiliness rather than fried taste.

Tropical Fruit Smoothie


As a special request from India, here is a yogurt based smoothie that is healthy and tastes good. What a better way to start a the day than with a healthy energized smoothie!

INGREDIENTS:

  • 1 1/2 large ripe mango (preferably not stringy) – peel and cut chunks
  • 1 cup pineapple (Dole brand – chunks in its own juice)
  • 1/2 banana
  • 2 cups coconut milk (Freshly squeezed or Trader Joe’s Original)
  • 1 cup yogurt
  • 3 tbsp hemp seeds
  • 3 tbsp blue agave or 1 cup fresh squeezed cane sugar or to taste
  • 1/2 cup crushed ice

PREPARATION:

  • Blend hemp seeds with pineapple until smooth.
  • Then add mango, banana and coconut milk until smooth.
  • Lastly add yogurt and ice and pulsate until mixed.
  • Garnish with a cherry.

*Note

Can flavor the smoothie with few drops of vanilla, cardamom, almond or rose water extract if desired.

My favorite “Beetle-Juice”

Thanks to everyone that announced their one favorite juice to drink for this heat wave!

Beetle-Juice” is my favorite juice for the heat. Sometimes I feel sluggish during the hottest days, so I not only need that cool refreshing drink at hand, but something that keeps me alert. Raw beets have a good source of Vitamin C, Iron and Magnesium to give you the essential nutrients to increase blood circulation. So why not, cool off in a pool of beet juice 😉

INGREDIENTS:

  • ~ 2 bunch of celery
  • 2 medium beets
  • 4 apples
  • 2 oranges
  • ~ 1/3  honeydew melon
  • 2″ ginger piece
  • 1 green chile

PREPARATION:

  • Wash fruits and vegetables
  • Feed fruits and vegetables through a juicer (We recommend this brand of Juicer “Omega J8006 Juicer” – excellent for making juice, pastes, and fresh squeezed oils)
  • To serve cold chill juice for an hour

GARNISH:

  • Slice of lime and stem of mint

Salty Oatmeal: kick the sweet turn up the heat

I’ve decided to write about a simple, healthy and quick oat recipe that we have for breakfast. A funny incident occurred on the cruise that we recently took around South America that reminded me of oats.  My husband mixed the ingredients (mentioned below) to make the same style of oatmeal in the midst of awkward glances of everyone around on the ship. When people think of oats they think sweet… with fruits, nuts, seeds, etc.  The food court on our cruise carried abundant nuts, seeds, dry fruits, salsa, sauces, diced vegetables for omelets and a variety of other stuff.  Every morning there was hot cooked oatmeal to which we added fresh salsa, diced veggies, nuts and of course salt…

Recipe makes a one serving bowl.

INGREDIENTS:

  • 1/2 heaping cup flat oatmeal
  • 1/2 big Roma tomato – dice
  • 1 tbsp cilantro – finely chop
  • 1 Thai chile – mince (remove chile seeds to reduce heat)
  • 2 tsp ginger – thin julienne cut
  • ~ 1/4 tsp salt or to taste
  • ~ 2 to 4 tbsp unsalted roasted peanuts or flavored  (add less salt if peanuts are salted)
  • Sprinkle on the oatmeal your favorite toppings: seeds – flax, hemp…wheat germ, etc

PREPARATION:

  • In a cereal bowl place flat oats and the rest of the ingredients.
  • Pour boiling water to submerge  and 1/2″ more over the oats. Let it stand for a minute.
  • Then microwave for another minute. This way oats are cooked and not too mushy.
  • Garnish with some more cilantro and enjoy!

Note*

  • Sometimes I add the fresh blend (fresh turmeric, ginger, green chile, garlic, curry leaves, onion, sweet peppers, etc) that I make which keeps for 4 days.
  • I also enjoy it with a tbsp of strained yogurt or cottage cheese and chutney pudi (spicy lentil powder).
  • Try also with some of your leftover sabjis.

Pumpkin, Pumpkin and more Pumpkin (Pasta)

INGREDIENTS:

  • 10 0z/~250 g Gemelli spiral pasta (100% organic durum wheat semolina) – cook pasta in boiling water for about 11 min with 1/4 tsp salt, drain, but keep 1/4 cup of the liquid
  • 2 cups Brussel sprouts – cut in halves and microwave covered for 4 min in 2 tbsp water
  • 6 cups pumpkin scrap threads (looks like spaghetti) – microwave uncovered to reduce for 3 min
  • 5 garlic cloves – slice
  • 2 jalapeno – thin julienne cut
  • 4 tbsp fresh fenugreek leaves (methi) – finely chop
  • 2 tsp pasta seasoning blend (available at Traders Joe’s)
  • 3/4 tsp sea salt
  • 2 tsp red chile flakes or to taste
  • 1 cup cherry tomatoes – cut in halves (optional – if tartness desired)
  • 3 tbsp olive oil
  • 4 tbsp Parmigiano Reggiano cheese – grate or shave

PREPARATION:

  • Heat oil in pan on medium heat. Add garlic, jalapeno, fenugreek, red chile flakes and saute for 2 min.
  • Add Brussels sprouts and sear, then add pumpkin for few minutes.
  • Add pasta, salt, pasta seasoning and stir for few min – then add little of the pasta liquid.
  • Turn off heat and add cherry tomatoes.

Garnish:

  • Top it with Parmigiano Reggiano cheese.

*Note:

  • Vegan – Don’t add the cheese.

Ridged Gourd (Torai/Chinese Okra) & Coconut Chutney

Ridged Gourd is full of nutrients and low in calories. Making a spicy condiment with torai will definitely compliment the taste of dosa, roti, rice, fritters or even pasta. Sweet, hot and tangy – enjoy!

INGREDIENTS:

  • 1 large size Torai – Your choice to use skin (cut thick) or whole – (chop and microwave covered for 3 to 4 min.)
  • 1 1/3 cups grated coconut
  • 5 to 6 Thai chiles (mix of green and red) or to taste
  • 1 to 1 1/2 tbsp natural concentrated tamarind pulp
  • 1 stem curry leaves
  • 1/4 bunch cilantro chopped
  • 1 small piece ginger chopped
  • 2 garlic cloves
  • 1/4″ piece fresh turmeric

Seasoning:

  • 2 tbsp olive oil
  • 1/2 tsp mustard seeds
  • 1/2 tsp urad daal
  • 3/4 tsp fenugreek seeds
  • 1/4 tsp asafoetida
  • 1/4 tsp cumin seeds (optional)
  • 3/4 tsp sea salt or to taste

PREPARATION:

Temper mustard and urad in hot oil, reduce heat, then add fenugreek, asafoetida, chiles and curry leaves. Add and sear torai for few minutes. Cool.

Blend all the ingredients by adding water little at a time – coconut, cilantro, ginger, fresh turmeric, garlic, salt, tamarind and the cool mixture.

HEALTHY MINESTRONE SOUP

Enjoy the balance of mixed flavors in this wholesome and healthy vegetable soup.

INGREDIENTS:

1/4 cup red lentils (no skin – masoor daal)

1 cup spinach pasta (any shape) – cook separately in boiling water with 1/8 tsp salt for about 10 min and drain.

Veggies – broad green beans, carrot, celery, zucchini, yellow squash, cauliflower, potato or taro (arbi), corn, green soy beans, garbanzo, kidney, white and brown fava beans. Use 5 types of veggies and  3 types of beans if all is not available.

5 cups veggies – cube (microwave covered in 1 cup of water for 4 to 5 min)

2 cups canned or frozen beans – garbanzo/ kidney/ white (if frozen – microwave with the veggies)

1 cup medium firm tofu – cube (optional)

1 can stewed tomatoes – blend coarsely

2 tbsp tomato paste

1 small can V-8

1 garlic clove – mince

1/4 tsp garlic salt

salt and black lemon pepper to taste

1 tbsp olive oil

3/4 tsp Italian seasoning blend – can use fresh herbs – basil/oregano, etc

1/4 tsp cayenne pepper

1/2 tsp Sambar powder

PREPARATION:

Wash and cook lentils for 5 to 7 minutes in 1 1/2 cup of water on medium heat.

Add veggies, stewed tomatoes, paste, V-8, tofu, beans and both salts. Add water and simmer on medium heat for 10 to 15 minutes.

In a small sauce pan saute garlic in oil until golden, turn off heat and add the rest of the seasoning/masala. Transfer it to the simmering soup. Cook for few min more.

Add pasta to each bowl when it’s time to serve. I cook the pasta with soup mixture only when we eat it immediately as it does become mushy and tends to break.

Serve hot! Top it with Tobasco or Parmesan or enjoy the soup as is to reduce the extra intake of calories.

GARLIC RICE

Carmalized savory garlic rice.

INGREDIENTS:

2 cups rice – microwave uncovered in 4 cups water/ 1 tbsp butter or olive oil for 23 min.

1 cup slivered garlic

1 stem curry leaves

4 tbsp finely chopped cilantro

Seasoning:

1 tsp small mustard seeds

3/4 tsp carom seed

1/2 tsp urad daal

1/4 tsp fenugreek seeds

1/4 tsp asafoetida

4 to 5 hand broken red chiles or to taste

1 tsp salt or to taste

2 1/2 tbsp olive oil

PREPARATION:

Temper mustard, carom, urad in oil – reduce heat add fenugreek, asafoetida, red chiles, curry leaves and garlic. Saute until garlic is roasted. Add salt and mix the seasoning with rice.

Garnish with cilantro. Serve with yogurt on the side.

Bottle Gourd (LOKI – Squash) with Tofu Sabji

Light in calories, a cooling vegetable with many health benefits. Loki, squash, is a vitamin rich vegetable that can lead to a healthy heart. For all us South Asians this recipe will cut the cholesterol out of your diet and increase your health.

This recipe is a tribute to The South Asian Heart Center at El Camino Hospital, which has created awareness for the epidemic of heart disease in the South Asian community.

INGREDIENTS:

  • 1 medium Loki (skin scraped/ cubed) and microwave covered  in 1/4 cup water for 4 min
  • 3 to 4 Roma tomatoes diced
  • 1 large firm tofu cubed
  • Fresh blend: ginger, fresh turmeric, garlic, sweet peppers, green chili, 1/4 red onion (blend in food processor)
  • 1 tbsp finely chopped cilantro

Seasoning/ Masala:

  • 1 tbsp olive oil
  • 3/4 tsp cumin seeds
  • 1/2 tsp turmeric powder
  • 1/4 tsp red chili powder
  • 1/2 tsp coriander powder
  • 1/8 tsp asafoetida
  • 3/4 tsp salt

PREPARATION:

  • Temper cumin in oil, reduce heat, add asafoetida, turmeric, chili, coriander, 2 tbsp fresh blend and tofu. Saute for about 4 min.
  • Add salt, tomatoes, loki and cook for about 10 min. on medium low heat. Garnish with cilantro.

Post Navigation

%d bloggers like this: