Tuesday, February 22, 2011

Eggless Whole wheat choco chip Blue berry muffins:

Blue berry is a power house of lot of nutrition. I was searching for a whole grain recipe to make muffins and this one was a perfect one. I have read and heard in nutrition talks that blueberry should not be taken with milk.
One such reference is here

http://www.naturalnews.com/025516_blueberries_antioxidant_cancer.html

From that day, we stopped using blueberries in our cereal bowls. This recipe calls for buttermilk. Do not replace buttermilk with milk and lemon in this recipe.


Ingredients:

2 cups whole wheat flour
3/4 teaspoon baking soda
1 1/4 cups buttermilk
1 Tbsp Flax meal in 3 Tbsp of water, mix and rest for 5 minutes
1/3 cup vegetable oil
1/2 cup honey
1 cup blueberries, fresh or frozen
1/4 cup choco chips.


How to make?

1 Preheat oven to 350.
2 Mix Flax meal in 3 Tbsp of water and let it rest for 5 minutes
3 Coat 12 muffin cups with cooking spray.
4 Sift together the flour and baking soda.
5 In a separate bowl, whisk together the buttermilk, flax meal mixture, oil, and honey until creamy, then stir in the blueberries and choco chips.
6 Pour the wet ingredients into the dry.
7 Fold together with a rubber spatula until the batter is moist yet remains slightly lumpy.
8 Pour into muffin cups and bake 30 to 35 minutes.


Note: These muffins are very spongy, could not even say that is made from whole wheat. They are not very sweet. If you need this to be sweet, increase the honey by 1/4 cup and adjust flour accordingly. I felt very happy to serve them as morning breakfast or a evening snack time.

My daughter helped me to arrange the muffin cups. You can use different size muffin cups. With the above quantity, I made 10 medium sized muffins and 12 mini muffins. You need to reduce the time if you are going to use smaller size muffin cups. You can remove if the top is browned.

Original recipe called for 2 egg whites but I replaced it with Flax meal. If you are find using egg, you can use them in this recipe.

Monday, February 21, 2011

Whole wheat Bread


I tried coupld of recipes and always had dense bread. This works best to me. Yo
Everything is slated so clearly here. The bread rises very well and taste is very good.

This is a recipe from King Arthur slightly modified to add more protein.

Ingredients
3/4 - 1* cup warm water
1/4 cup warm water
1/4 cup vegetable oil
1/4 cup honey, molasses, or maple syrup
3 1/2 cups Whole Wheat Flour
2 1/2 teaspoons instant yeast
1 1/2 teaspoons salt


How to make?

1. In a large bowl, combine all of the ingredients and stir till the dough starts to leave the sides of the bowl.
Transfer the dough to a lightly greased surface, oil your hands, and knead it for 6 to 8 minutes, or until it
begins to become smooth and supple. (You may also knead this dough in an electric mixer or food processor, or
in a bread machine programmed for "dough" or "manual.") Note: This dough should be soft, yet still firm enough to knead. Adjust its consistency with additional water or flour, if necessary.

2) Transfer the dough to a lightly greased bowl or large measuring cup, cover it, and allow the dough to rise till puffy though not necessarily doubled in bulk, about 1 to 2 hours, depending on the warmth of your kitchen.

3) Transfer the dough to a lightly oiled work surface, and shape it into an 8" log. Place the log in a lightly greased 8 1/2" x 4 1/2" loaf pan, cover the pan loosely with lightly greased plastic wrap, and allow the bread to rise for about 1 to 2 hours, or till the center has crowned about 1" above the rim of the pan. Towards the end of the rising time, preheat the oven to 350°F.

4) Bake the bread for 35 to 40 minutes, tenting it lightly with aluminum foil after 20 minutes to prevent over-browning. The finished loaf will register 190°F on an instant-read thermometer inserted into the center.


5) Remove the bread from the oven, and turn it out of the pan onto a rack to cool. If desired, rub the crust with a stick of butter; this will yield a soft, flavorful crust. Cool completely before slicing. Store the bread in a plastic bag at room temperature.


*Use the greater amount in winter or in a dry climate; the lesser amount in summer or a humid climate.

Green Papaya rolls

This is just similar to Mooli. Just replace mooli with grated green papaya. Another nutritious variation!!!

All you need is a green papaya of medium size for 4 people. It gets done. Once grated it will look like huge quantity. Once you fry it, it becomes so little. So, dont worry about the quantity before cooking. You can eat as much vegetable as you want even when you are cautious about your main food like rice/chappathi.

Sometimes, I spread avocado mixture/Tomato thokku in the chappathi and put the vegetable mixture to provide variation. All tastees very good. If you want to sustain eating healthy, make variations to keep them different. In our family, we dont look forward of eating out in any restaurant.

Mooli Rolls

This is a wholesome food, one dish made for all family members in the rush morning hours. I feel very comfortable when i make one dish for all of us and if it is easy to eat then I dont need to worry if kids would have completed them. All lunch boxes come back empty with a big smiley.

What you need?

Mooli-4
Ginger-1/2 inch
g chillies-few as per taste
oil-2 tsp
salt
lemon juice-1 tsp

How to make?

1. Grate mooli, ginger and g chillies

2. Tadka-Heat oil, add mustard, cumin seeds and grated mooli with ginger and g chillies. Add salt. Fry till all the water is absorbed. Add 1 tsp of Lemon juice and mix well, cook for 2 mins. The mixture should not be watery.

Let it cool.

3. Make chappathi as described in "Protein rich Whole grain Chappathi with omega fats"

4. put 2 tablespoon full of mooli mixture and roll it. Cut the roll into two.


Tips:

I usually keep toasted sesame seeds which can be tossed on top of the mixture before rolling it. You can be innovative and it is all our hand which makes the creation each day. Just change one simple thing each time and enjoy the variation.

Protein rich Whole grain Chappathi with omega fats

This chappathi is very soft with no additional oil. Gone are those days when I used to make chappathi with just whole wheat flour and water. Since the time I learnt to use cottage cheese in making chappathi flour, it has been mostly this recipe. It is very healthy and would like to share it with others.



whole wheat flour - 2 cups
Oats flour-1 cups
flax meal-1/2 cup (optional)

cottage cheese-1 cup blended into puree
(you can use blended soft tofu/yogurt as well)

salt -1/2 tsp

Just add little hot water to cottage cheese if it was in fridge and blend it. Add it to the flour and mix it thoroughly and make the dough like normal chappathi. You can add more cottage cheese or water if required to make the dough soft. Let it rest for 30 minutes.

To make roti,

make 6 inch circles with rolling pin by dusting as required.

Heat Tava, cook one side for 30 secs on high heat and turn it other side and let it cook for 30 secs

To make phulka, Transfer the grill to the hot stove, Take half cooked roti and put it in grill. Chappathi would puff, quickly turn it to the other side either with a laddle/chuta or carefully with hand. the other side would puff too.


Tip:
1. 1I make the dough in double quantity and keep it in fridge
2. flax seed is linseed in India. You can grind it at home too. I have never tried since we get flax meal here.
3. If you dont have phulka making grill, make it as normal rotis too.
4. If cottage cheese is not available, try tofu or yogurt.

Quinoa Mix Veg Pulao

Quiona slightly roasted - 1 cup

vegetables

Onion - 1 cut 1 inch length
garlic - 2 pods (optional)
carrots-2 cut 1 inch length
beans-10 cut 1 inch length
chow chow (chayote)-1/2 - cut 1 inch length
cauliflower-6 heads - cut 1 inch
broccoli-top shredded, stem sliced lengthwise

Spices

cinnamon powder - 1/2 tsp
cloves-2
cardomom 2 crushed (remove skin) I use powder

cumin seeds - 1 tsp
turmeric powder - 1/2 tsp
Oil- 1 Tbsp

How to do?

1. I usually cook Quinoa in rice cooker little earlier. Once it is done, I fluff it with fork and keep aside. It gets seperated nicely. Do not add hot quinoa into the dish. It might become mushy although it is ok.
2. Heat oil in Kadai. Add cumin and all the spices. Add onion, garlic and turmeric, fry for 3-4 mins till translucent.
3. Add all the vegetables and turmeric powder and Fry. Cover and cook for few mins.
4. Once vegetables are cooked nicely, do not over cook, add the cooled quinoa. Mix well and keep it for few mins. Adjust salt if required. Switch off the stove and keep the kadai covered. All flavours will mix thoroughly.

Serve simply with Yogurt.

Thursday, February 3, 2011

Oats Dosai

Oats Dosai

Oats has gained so much of presence due to its highest health benefits. We use them often in many ways except the most popular way of having it as porridge. Myself and my hubby just do not like it as porridge since it becomes mushy. It is good in that way as well but except for the sugar that you might have been adding into it. Plain porridges will be very hard to have. Or you can try porridges with salt and buttermilk. Cook oats and once it is cooled, add salt and buttermilk. Try this one if you generally eat it with Sugar.

Now, we go for Oats dosai recipe:

Oats - 5 ounces
Rava/rice flour - 2 ounces
whole wheat flour - 1 ounce
Flax meal - 1 ounce
Ginger garlic paste (garlic is optional) - 1 tsp
Green chillies-few cut thinly or ground paste-1/4 tsp
Curry leaves-few tared into pieces
raw cumin seeds - 1/2 tsp

Buttermilk-1 cup

Mix all the dry ingredients with buttermilk slowly and add water to get batter consistency. The batter should not be too thin or too thick. If mixing is a problem, just whip them with blender/mixie. Easy ?!?

Adding Tadka gives it a unique taste. Take 2 tsp oil and when it is hot add mustard seeds-1 tsp, curry leaves and Asofoedita.

Let it rest for 30 mins or so. You can even make it right away like I do sometimes.

Heat Tava and make round crepes, dont try to make it very thin till you are used to it.

add little oil and turn it other side, cook for a minute. It is done.


Notes:

1. You can even use a laddle to measure the ingredients, no need to search for ounce measurement if you dont have any. You need to increase the quantity based on the number of serving.
2. I replace cumin seeds with Ajwain seeds during winter. It gives special flavour.


I hope you try this and let me know your comments.

Kambu(Jowar) Dosai

Kambu Dosai

This is very simple and nutritious dinner which I found while exploring grains. We do not get Kambu here in US. I got it from India. People who live in India can try with the grain since that flavour is very good while others can try this with Kambu/Jowar flour.

What you need?

Kambu(Jowar) grain - 1 cup

How to make?

Soak Kambu for 6-8 hrs

Grind smooth, add salt to the batter.

Heat Tava and make round crepes

Add little oil and turn it other side, cook for a minute. It is done.


This is very simple to make and yet very healthy one. I supplement this with some vegetable chutney or even fruit chutney. Dont think I am crazy, I am talking about Avocado chutney. I will add that simple recipe very soon.