Sunday, August 26, 2018

War On Carbs

Mutton Gravy
It's my  treat every year courtesy a kind Muslim friend who gifts me some fresh goat meat. Although I refrain from eating red meat very often, I love this particular indulgence, guilt free. Now let's get on with the preparation. I'm dying to eat it.



Ingredients
Mutton - 1/2 kg
Onion (medium) - 6
Potatoes (medium) - 2
Tomatoes (medium) - 2
Garam Masala (whole) - 2-3 pieces of each
Peppercorns - 10
Red chilies - 2
Green chilies (slit) - 4
Curry leaves - 2 sprigs
Ginger - 2"
Garlic Cloves - 12 to 14
Coriander leaves - 1/2 cup
Curry Masala (I used Malvani masala) - 2 tbsp (adjust according to spice level)  
Salt - to taste
Turmeric Powder - 1 tsp
Oil - 2 tbsp
Ghee - 1 tbsp

Method
Wash the mutton, add salt and turmeric powder 
Cut the ginger into long slits
Heat the oil and ghee together
Add the garam masala, ginger and the chilies
Add onion and garlic
Stir and let it cook for about 5 mins
Add tomato pieces and let it cook for another 5 mins
Add the masala powder 
Add the mutton and mix well
Cover and let it cook in its own juice on slow flame for 30 mins
If still not done add potatoes, coriander leaves and pressure cook upto 2 whistles
Let the cooker cool on its own


Sunday, August 19, 2018

Beetroot Cake

Beetroot Cake
This year the orange season just doesn't seem to be getting over. Malta oranges are still available in many places. After the carrot cake  which used not just orange juice but also the zest, I replaced the carrots with another superfood - Beetroot
If you've seen my previous posts you will realize that I like to use almost the entire fruit or vegetable to obtain maximum nutritional benefits. The skin and the layer just below the skin, the pith and seeds are loaded with nutrients and is usually the most nutritious bit. 
And of course, I don't have to keep reminding you that I replace refined flour and sugar with wholewheat flour or any healthy flour and powdered jaggery. Coconut sugar is another option although a slightly expensive one. All the ingredients used in my dishes are healthy and wholesome. One can be assured that they are eating healthy. That's the biggest advantage of cooking at home. So let's get on with the preparation of the cake


Ingredients
Wholewheat flour – 1 cup
Custard powder (vanilla) – 2 tbsp
Egg – 2
Jaggery powder – 1 cup
Baking powder - 1 tsp
Baking soda – ½ tsp
Orange zest – 2 tbsp
Beetroot (grated) – ¾ cup
Orange juice – 2 tbsp
Coconut oil – ¼ cup
Salt – ¼ tsp
Cinnamon powder – ¼ tsp
Milk – ¼ cup (add accordingly to adjust consistency of batter)
Apple Cider Vinegar - 1/2 tsp


Method
Sieve the flour 
Mix dry ingredients well
Sieve again
Beat the eggs
Mix orange juice and beat again
Add oil and blend well
Add the dry mix to it gradually using cut and fold method
Add grated beet and orange zest and mix
Add milk with 1/2 tsp vinegar
Preheat the oven to 180 degrees C
Bake for about about 25 minutes
Enjoy this as a healthy snack with your cup of tea or coffee or just any time with the goodness of beetroot, orange and jaggery.

Note: Refrigerate leftovers especially in this heat. It tends to go bad after a day.

Orange Zest
Orange zest is the brightly coloured outer part of the peel. It contains the essential oils responsible for the orange fragrance and flavor. Orange peel also includes the zest, so it can provide the same orange flavor that you get from the zest; however, it also includes the white pith. The pith can be bitter. Orange zest provides the flavor without any risk of bitterness from the pith



Health Benefits Of Orange Zest
Lowers high blood pressure and cholesterol
Has anti-cancer effects
Contains considerable amounts of calcium, copper, magnesium, vitamin A, folate and other B vitamins
Contains dietary fiber

Health Benefits of Beetroot

Has rich source of folate, manganese, thiamine, riboflavin, vitamin B-6, pantothenic acid, choline, betaine, magnesium, phosphorus, potassium, zinc, copper and selenium
Has high fiber content, beetroot helps to prevent constipation and promote regularity for a healthy digestive tract
Has alpha-lipoic acid, which may help lower glucose levels, increase insulin sensitivity
Has choline which helps with sleep, muscle movement, learning, and memory
Enhance exercise tolerance during long-term endurance exercise
Maintains healthy metabolism, encourages healthy skin and hair, and protects the mouth from soreness and ulceration

Health Benefits of Jaggery
Excellent source of iron
Cleanses the liver
Prevents premenstrual syndrome
Has antioxidants - zinc and selenium which boost immunity




Saturday, August 11, 2018

Oats n Raisin Muffins

Oats n Raisin Muffins
I put together these muffins from a bit of leftovers. I had some fresh cream, an overripe banana, an apple and some walnuts that were getting a little soggy. I dumped some rolled oats into the cream. I added some fresh coconut for flavour and kept it in the freezer overnight. At this stage, I had planned to make coconut cake. 
I mashed the banana, cut the apples into small pieces, added the other ingredients and got the mix ready. By now, I was still deciding between cake and cookies. 
Finally, it was the time factor that decided it for me. I realized the quickest would be muffins. So out came my muffin tray and the rest is there in front of you. The result was a tasty, nutritious snack. It could even be your breakfast cereal when you are in a rush. You have to try out this. Have fun!

Ingredients
Rolled Oats - 1 cup
Wholewheat flour - 1/4 cup
Fresh cream - 1/2 cup
Fresh Coconut (grated) - 1/2 cup
Baking powder - 1/2 tsp
Baking soda - 1/2 tsp
Coconut oil - 2 tbsp
Egg - 1
Jaggery (powder) - 1/2 cup (increase or decrease according to taste)
Cinnamon powder - pinch
Banana (overripe) - 1
Walnut (pieces) - 1/4 cup
Apple (small pieces) - 1/2 cup
Raisins - 1/4 cup 
Chocolate chips - 1/4 cup



Method
Mix oats, coconut and fresh cream
Keep in the frig overnight
Add baking powder and soda and mix well
Mash the banana
Add an egg and beat them well together
Add it to the oats mixture
Add wholewheat flour, jaggery, cinnamon powder and oil
Mix well
Add raisins, chocolate chips, apple and walnut pieces and mix well
Scoop into a muffin tray and bake in a preheated oven at 180 degrees C for about 12 to 15 mins
Check with a knife pierced into the centre


Health Benefits of Oats
Good source of carbs and fiber, especially beta-glucan which lowers LDL cholesterol and helps in weight loss
Loaded with vitamins B1 (thiamin), Vitamin B5 (pantothenic acid), B6 (pyridoxine), B3 (niacin) and folate
Rich in minerals like phosphorus, magnesium, copper, iron, zinc
Also has small amounts of calcium, potassium
Antioxidant rich especially a unique group of antioxidants called avenanthramides
Avenanthramides have anti-inflammatory properties and also lower BP
Another antioxidant Ferulic acid is also found in large amounts in oats
Rich in resistant starch




Health Benefits of Coconut
Contains the saturated fatty acid - lauric acid – which increases HDL (good cholesterol) levels in the blood
Excellent source of minerals like copper, calcium, iron, manganese, magnesium and zinc
Very good source of B-complex vitamins like folates, riboflavin, niacin, thiamin, and pyridoxine
Contains good amount of potassium



Resistant Starch
A major portion of our diet is made up of starch. Starches are long chains of glucose found in grains, potatoes and various foods. But not all the starch we eat gets digested. Sometimes a small part of it passes through the digestive tract unchanged. It is resistant to digestion and goes through the stomach and small intestine undigested. Eventually it reaches the colon (large intestine) where it feeds the friendly bacteria. This has a positive effect on the bacteria as well as on their number. This also does wonders for your health.

This type of starch is called Resistant Starch. It works like soluble, fermentable fiber. When the bacteria in our digestive system digest resistant starches, they form several compounds, including gases and short-chain fatty acids, especially a beneficial fatty acid called Butyrate. Resistant Starch appears to increase butyrate production more when compared with other soluble fibers.
Butyrate is the preferred energy source of the cells lining the colon. Butyrate has beneficial effects on the colon and overall health. It maintains the colon lining and is believed to prevent colon cancer. It also helps to increase metabolism, decrease inflammation and improve stress resistance.



Potential benefits of Resistant Starch

Improved blood fats
May help to lower blood cholesterol and fats while also decreasing the production of new fat cells
Can increase the amount of fat we utilize for energy.

Better Satiety
Can help us feel full by triggering the release of hormones that reduce the drive to eat. After someone starts eating more RS, it may take up to one year for gut hormones to adapt.
Slows down the amount of nutrients released into the bloodstream, which stabilizes appetite

Better Insulin Sensitivity
It doesn’t digest into blood sugar, so less insulin release
Lowered blood sugar levels
Might improve insulin sensitivity

Improved Digestion
May help alleviate irritable bowel syndrome (IBS), diverticulitis, constipation and ulcerative colitis
Can add bulk and water to stool, helping in regular bowel movements
Can prevent development of abnormal bacterial cells in the colon and enhance mineral absorption (especially calcium).

Better Body Composition
Since Resistant Starch has less energy (calories) per gram than other starches, it can help us eat less.
Improved immunity
Can influence the production of immune cells



Health Benefits of Jaggery
Excellent source of iron
Cleanses the liver
Prevents premenstrual syndrome
Has antioxidants - zinc and selenium which boost immunity

Sunday, August 5, 2018

Almond Flour Cake

Almond Flour Cake
Ingredients
Almond Flour – 1 cup
Jaggery (powdered) – ¾ cup (can add more or less if desired)
Eggs – 2
Baking powder – ½ tsp
Baking soda – ¼ tsp
Coffee powder – 1 tsp
Cocoa powder – ¼ cup (you can add more or add pieces of cooking chocolate into the batter if you like it more chocolatey)
Coconut oil – 2 tbsp
Salt – pinch
Apple cider vinegar – 1 tsp
Vanilla essence – ¼ tsp



Method
To make almond flour
Almonds – 1 cup
Soak in water overnight
Peel in the morning and dry them well
Powder in a mixie
Cake
Add salt, soda, baking powder, coffee powder and jiggery to the almond flour
Mix well
Beat the eggs with the oil and vinegar
Add to the dry mixture
Mix well
Bake in an oven preheated to 180 degrees C for about 15 mins
Let it cool
Cut into slices and enjoy this gluten-free, lactose friendly cake

Health Benefits of Almonds
Rich in antioxidant - vitamin E. Reduces risk of cholesterol
Helps to keep blood sugar under control
Weight control.  High in protein and fiber, helps feel full for longer

Reduces risk of cancer