Apple Oatmeal Cake

Apple Oatmeal Cake

This is one of those no-stress easy peasy cakes. Plus it requires very few ingredients. And the biggest plus is it's as healthy as tasty will allow. The natural sweetness and flavour of apples add to its taste. Go ahead and bake this cake for your binge time. If you want to splurge a bit you could top it with some chocolate chips or broken bits of chocolate.

Ingredients

Apple – 6

Rolled Oats – 2 cups

Wholewheat flour – 1 cup

Butter (frozen) – 150 gms

Jaggery (powder) – 1 cup

Cinnamon powder – 2 tsp

Lemon juice – 3 to 4 tbsp

Method

Peel, core and grate the apples

Add lemon juice to it and keep aside

Mix the dry ingredients

Grease or line a 7” springform pan with parchment paper

Grate half the butter to form a layer

Add one layer of the dry mixture

Top with the grated apple layer

Keep alternating

Top with remaining grated butter (you can mix a bit of the dry mixture with melted butter and use as topping to add moistness to the cake

Bake in an oven preheated to 180 degrees C for about 30 to 40 mins till golden brown on top

Let it cool

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

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

Ragi Biscuits...Arabic Coffee

Ragi Biscuits

I had always wanted to try making these biscuits; especially for the health benefits of the grain. I am not exactly a fan of the grain and consume it only when I have the traditional mangalorean pudding, a childhood favourite. I enjoyed the crunchiness of the biscuit. I have tried a sweet as well as a salted version. Both are yummy.

And what do I do with a stock of green coffee beans that have been gifted to me. One obvious option was to powder it and make green coffee similar to green tea. I have been using green coffee for about three years now. I wanted a more exciting option and stumbled upon the Arabic coffee. It's simple to make and goes down well like green tea. The cardamom and saffron add to its taste. But the best part for me; as always, is its health benefits. It's loaded with antioxidants and has a refreshing taste.       

Ingredients

1/2 cup Ragi Flour

1/2 cup Whole Wheat Flour

1/4 cup Butter   (frozen)

1/2 cup jaggery powder (for salted version replace jaggery with 1/2 tsp salt and 1/2 tsp oregano (optional)

1 tsp Baking powder

2 tablespoons Milk (to knead the dough)

Method

Firstly roast the ragi flour on medium low flame for few minutes

Cool

Add whole wheat flour to it

Also add baking powder and mix gently

Cut butter into cubes and add to the flour mix

Mix the flour with the butter with your fingertips till you get a coarse mixture

Add jaggery powder and mix

Add milk 1 tbsp at a time and bring the mixture together like dough

Cover it with a cling wrap and refrigerate for 15 to 20 minutes

Roll out the dough; not very thin or thick

Cut it into desired shapes

Bake in a preheated oven at 180 degree C for 10 to 12 minutes in the middle rack till it becomes slight brown n colour. The biscuits will be slightly soft initially
Let them cool in the oven till they become crisp 

 

Arabic Coffee..Qahwa

Ingredients

Green coffee beans – 1 tbsp (lightly roasted and coarsely ground)

Cardamom Seeds – 1 tsp ( crushed)

Water - 2.5 cups

Saffron strands - 3 strands

Method

Boil water in a saucepan

Add ground coffee

Brew for 10 minutes

Add cloves and crushed cardamom

Stir once and boil for another 4 to 5 minutes

Switch off the flame, cover and let coffee grounds settle at the bottom for a minute

Strain and pour the steaming coffee into a mug

Add saffron and rose water

Health Benefits 

Ragi

Gluten-free

Fights anaemia. Rich in iron which helps to produce haemoglobin in the body

Good for skin. Contains antioxidants which help to fight infections and add glow to the skin

Makes bones strong. Contains good amount of calcium

Helps weight loss. Contains fibre

Green Coffee

Rich in antioxidants

Contains Chlorogenic Acid that can increase the metabolic rate

Can control unnecessary food cravings and stop us from overeating

Lowers high sugar levels in blood and can result in controlling Type 2 Diabetes

Natural detox that cleanses the liver; making it free from toxins, bad cholesterols, unnecessary fats and so on

Maintains healthy skin and reduce the appearance of wrinkles

Chipotle Chicken Rolls...Miso Pumpkin Soup

Chipotle Chicken Rolls

Tortilla

Ingredients

Whole wheat flour – ¾ cup

Refined flour (maida) – 1 tbsp

Salt – ½ tsp

Sugar – ½ tsp

Baking powder – ½ tsp

Milk powder – ½ tsp

Ghee – ½ tsp

Warm water – as required

Oil – ¼ tsp

Method

Mix all the ingredients except water

Now slowly add water and knead to form slightly stiff dough

Smear it with oil, cover with a cloth and keep in a warm place for 1 hour

Punch the dough and knead it a bit

Divide into two parts and roll out to form tortillas

Cook on a low flame in a non-stick pan till bubbles appear

Flip to the other side when done

It should be soft, don’t overcook it 

Chipotle Chicken stuffing

Ingredients

Chicken – 250 gms

Chipotle paste- 2 tbsp (adjust according to preference)

Garlic – 3 to 4 flakes

Capsicum (medium) – 1

Carrot (medium) – 1

Pepper powder – 2 tsp (adjust according to preference)

Salt – to taste] Oil – 1 tsp

Method

Marinate the chicken pieces in chipotle paste and keep aside

Microwave chicken for about 10 to 12 mins

Or cook in a pan with minimal water.

Cool

Shred the chicken pieces

Slit carrots and capsicum

Stir fry with garlic, salt and 1 tsp pepper

Add the chicken pieces to it

Add the thick gravy formed while cooking the chicken and stir fry

Cool

Chipotle Sauce

Ingredients

Chipotle paste – 2 tbsp

Mayonnaise – 2 tbsp

Salt and pepper powder t- to taste

Onion (finely cut) – ¼ cup

Garlic (crushed or finely chopped) – 3 or 4 flakes

Method

Roast the onions in ¼ tsp oil

Add garlic and fry again
Cool
Add chipotle paste and mayonnaise

Mix well

Add salt and pepper powder if required

Chipotle rolls

Spread chipotle sauce on each tortilla

Add the stuffing and roll

Secure with a tooth pick

Miso Pumpkin Soup

Ingredients

Pumpkin (orange variety) – 200 gms

Bottle Gourd -100 gms

Garlic flakes –  8 to 10

Black pepper – 3 or 4 (according to taste)

Ink salt – ½ tsp

Miso paste – 1 tsp

Water – 200 ml

Method

Add all the above ingredients to a pressure cooker and cook till the vegetables become pulpy (about 10 whistles)

Cool

Blend in a mixie

Warm it

Add miso paste and mix well (Never boil miso. This will kill its live probiotics)

Health Benefits

Miso Paste

It’s a paste made from fermented soybeans. The soybeans are mixed with salt and koji, a mold that’s also used to make sake. The blend might also include barley, rice, rye or other grains. To get its unique flavor, the mixture ferments for anywhere from a couple months to years! The longer it ages, the miso paste gets darker and more complex in flavor.

Just a tablespoon of miso paste can add some serious flavor to your meal. Not only does miso add a savory element to your dish, it’s also good for you. 

Because it’s a fermented seasoning, miso paste contains probiotics, healthy bacteria which may boost your immunity, promote a healthier gut and help alleviate some of the symptoms of depression and anxiety.

Pumpkin

Potassium in pumpkins can have a positive effect on blood pressure

Antioxidants in pumpkin could help prevent degenerative damage to the eyes

Pumpkin puree or canned pumpkin can be used as a replacement for butter or oil in baking recipes