Vegan Black Bean Veggie Burger Recipe

Delicious Vegetarian Burger Recipe

This delicious black bean veggie burger works well as long as you follow the recipe and proportions as given. As far as the ingredients go, this is a very flexible veggie burger recipe. You just need to watch out for the dry/wet balance.

   

Ingredients:

• 2 cups cooked black beans
• 1/2 cup quick oats
• 1 Tbsp cooking oil
• 2 - 4 cloves garlic minced (depends how much you like garlic)
• 1/2 cup red onion, chopped fine

    

• 1/2 cup green or red pepper, chopped fine
• 1 large stalk celery, chopped fine
• 2 tsp cumin
• 2 tsp paprika
• 1 tsp dry ginger
• 1/4 tsp cayenne or chipotle pepper
• Salt and pepper to taste
• 2 Tbsp tahini
• 1 Tbsp soy sauce or Braggs Liquid Aminos
• 1 1/2 cup dry bread crumbs (4 slices dry whole wheat bread crumbled into tiny pieces (hint: blender or food processor works great)

1. Heat oil in a frying pan on medium low
2. Sauté garlic & onion in oil until soft
3. Add the celery & pepper, fry until softened and most of the liquid has evaporated
4. Mix in the herbs & spices and heat through

    

Mixing in a Food Processor:

1. Process all the ingredients except tahini and liquid seasoning until the mixture forms a loose ball. There should be recognizable bits of veggies and beans
2. Turn mixture out into a bowl. Mix in tahini and/or liquid seasoning as needed for the mixture to hold together well
3. Add more breadcrumbs if the mixture seems too sticky
4. Form the burger mixture into 10 equal sized balls, then flatten into patties 3 - 4 inches across
5. Cook on medium heat until brown, approx. 10 min per side
6. Fantastic with a little brown mustard, horseradish and sweet pickle   

 
Nutrition Info for 1 Serving (1 burger), 75g: 104 calories, 16g carbohydrate, 3g fat, 157mg sodium, 5 g dietary fiber, 5g protein, Estimated glycemic load: 6 This food is low in Saturated Fat, and very low in Cholesterol. It is also a good source of Dietary Fiber, Vitamin C, Folate and Magnesium, and a very good source of Manganese.
Makes 10 large black bean veggie burgers.
Source:
http://www.savvyvegetarian.com 

Krazy About Kale

Why Kale Is the Koolest Vegetable

It's no secret. I love kale. I have received phone calls, emails, texts and messages from friends and family saying that they just cooked kale for the first time and thought of me; last week a friend called from the grocery store, just because she saw kale and was reminded of me. This is probably a good indication of how I feel about kale.

During the winter months when other leafy greens are out of season, kale is in full bloom, in season, and richest in flavor. This leafy green, cruciferous vegetable is versatile to cook with and can be prepared just like spinach or any other greens.

As one of the most nutritionally dense foods, Kale scores a perfect 1,000 on the Aggregate Nutrient Density Index . The ANDI score is a food rating system that measures nutrients per calorie. One cup of kale has only 36 calories but it’s chock full of Vitamins K (1328% RDA), A (192%), C (90%), and E (6%). Kale also has calcium (9%), iron (6%), manganese, copper, calcium, fiber (10%), vitamin B6, potassium, iron, phytochemicals and even Omega 3 Fatty Acids (10%).

Here’s what Kale's nutrients do for YOU!:

Fiber: Kale keeps you fuller longer. That will help keep your snacking and over eating at bay, which keeps your weight down (so kale helps you stay fit and trim!). Diets high in fiber-rich leafy greens, like kale, show decreased risks of cancers (such as colon, breast, prostate, ovarian, bladder and lung), as well as heart disease and osteoporosis.

Phytochemicals: Kale lowers the risk of cataract and macular degeneration because it’s an excellent source of phytochemicals (lutein and zeaxanthin). For optimal eye health, the daily suggested dose of lutein and zeaxanthin is 6 to 15 milligrams. One half cup of cooked kale meets the recommended daily dose of these 2 phytochemicals. Along with lutein and zeaxanthin, Kale also has 45 other flavonoids—powerful antioxidants—linked to the protection against cancer.

Vitamin A: An effective antioxidant, it boosts immunity and maintains healthy bones and teeth.

Vitamin K: Necessary to produce osteocalcin, a protein that strengthens the composition of our bones. Studies show that women with diets low in Vitamin K have significantly lower bone density. Vitamin K also prevents calcium build-up in our tissue that can lead to cardiovascular disease and stroke and is a key nutrient that regulates inflammation in the body.

Vitamin E: Acts as an antioxidant in brain cells, protecting them from free radicals. This will help keep your mind sharp!

Kale Preparation:

Kale is not fussy. It doesn’t require much prep at all so it’s a really great food friend to have, especially if you’re a busy person on the go (and let’s face it, who isn’t!?). As with all veggies (and especially dark green leafy ones), make sure you wash each leaf in cold water thoroughly. While they are dripping dry, cut out the big stem in the middle. Or what I do is grab hold of the bottom stem and pull, tearing that stalk out! Viola! Your kale is ready to go! Here are some things to do with it, once you’ve got it in your hands.

Kale Salad: If you’re a raw food purist or just in a warm climate and want something fresh, chop kale finely (amount is up to you!) . I recommend this lemon/tahini dressing: olive oil, a spoonful of tahini paste and fresh lemon juice; pour over the finely chopped green leaves and let sit for 15 to 20 minutes. The dressing will ‘marinade’ the leaves, softening them and soaking up the sunny goodness. Top with whatever veggies you like! Some of my favorites are yellow peppers, shaved fennel, avocado, pomegranate seeds and sliced cucumbers!

Sautéing/Braising: My favorite way to make kale is to sauté it with garlic and coconut oil, great as a side dish or as part of a main dish!. I use 2-3 cloves of garlic and about 1 tbsp coconut oil to one big bunch of kale. Gently heat the garlic then add the washed and chopped kale to your frying pan. You want to cook it over a medium-low heat until the leaves soften and wilt. How long you sauté is a personal preference, but I like my kale to keep some of its bright vibrant green color and health benefits so I don’t cook it for more than five minutes (remember, even if you turn off the heat, food keeps cooking!). If you want to go without oil, try braising: simmer in three-quarters of a cup of veggie broth for 20 minutes to soften up the leaves , drain and serve.

Steaming: Cover with a little water and cook until soft. Super healthy.

Kale Chips: I made this for a holiday party. I put out an entire bowl, made someone a cocktail, turned around and the bowl was empty! It is a great alternative for grownups, in place of potato chips. Kids love it too! And it’s super easy. Make sure your kale pieces are thoroughly dried (otherwise you’ll wind up with steamed kale instead!). Toss with olive oil, put in a single layer on a baking sheet and bake in the oven at 350 degrees for about 10 to 15 minutes. Flip the leaves halfway through. And check them often; you don’t want the leaves to turn brown because they will become bitter. When the leaves are crispy, sprinkle with sea salt and invite me over.

Also: I add chopped kale to soups, stews, grains (like millet and quinoa), mashed potatoes and pasta (about a cup but the amount is up to you!). Last year when I was on vacation in the Caribbean, I had the chef add it to my omelet (delish!) and at home on the weekends I often use it as a bed for poached eggs or toss it in a smoothie.

Some tips:

• Avoid washing kale until just before use, since it will hasten spoilage.
• Kale will shrink during cooking, like spinach does but not as drastically.
• As with any fruit or vegetable, it’s best to buy kale in season. A light frost sweetens kale, so here in NYC, fall or winter is the perfect time to enjoy it.
• Fresh kale should have a bright green color. Avoid kale with yellow or brown leaves—that means it’s getting old.

Varieties of Kale:

• Green kale – the most common variety in the grocery store, has a firm texture and curly leaves.
• Red kale – similar in taste and texture to green kale, but adds a splash of red or purple to your plate.
• Dinosaur kale (also called Tuscan or Lacinato) – the leaves are flatter and more tender than the other types.
• Ornamental kale – tougher than other kinds, and available in green, purple, pink and white. Often sold as decoration for a garden or window box, it’s still edible and makes a great garnish. (I’ve been caught eating the “garnish” off of platters at family functions! They make fun of me but I’m the one feeling awesome the next day!)

Have fun with kale. Eating more of this good green stuff will make you feel better, more vibrant and have increased energy. Now you have no reason, not to eat your greens!

By Abby Phon

Curried Lentil and Rice Casserole

Curried Lentil and Rice Casserole

I initially created this recipe to utilize the fresh turmeric I had on hand, but it also can be made with dried. If you work during the week, then try making this recipe on the weekend to have available for the week. The long baking time may not make this suitable for a quick weeknight meal. I use a stone casserole dish for this recipe. Portions can also be frozen into small containers for future use. Enjoy!

a few tablespoons extra virgin olive oil

1 medium onion, chopped

1 to 2 tablespoons finely chopped fresh ginger

1 tablespoon finely chopped fresh turmeric, or 1 teaspoon dried

2 teaspoons curry powder

1 teaspoon ground cumin

1 teaspoon ground coriander

1/2 teaspoon cinnamon

2 teaspoons sea salt

4 carrots, chopped

1 1/2 cups french lentils

1 cup long grain brown rice

5 cups water

1 can coconut milk

Preheat oven to 350 degrees F.

Saute onion in olive oil until soft, about 5 to 6 minutes. Add ginger, turmeric, spices, and salt. Continue to saute for another 2 minutes until fragrant.

Place onion-spice mixture into a large casserole dish. Add carrots, lentils, rice, water, and coconut milk. Mix together well. Cover and bake for 2 hours.

After 2 hours, turn oven temp up to 425 degrees F. Remove cover and cook for another 20 to 30 minutes to let excess liquid cook off. Stir and serve!
Source: http://www.nourishingmeals.com/

Sassy Shellie's Mindful Musings

Did you know that March is National Nutrition Month?  It's the perfect time of year to bring our focus to nutrition because spring is about to be in full bloom and we’re all a little happier and a little more motivated to take care of ourselves.  

So, what about this elimination diet, you ask?  Well, let’s talk a little about inflammation.

When you’re walking out to your car and you accidentally slip and turn your ankle, what happens? It gets swollen, turns red, heats up, and hurts like the dickens.  Your body is responding to the injury with inflammation in order to repair and heal the trauma caused to the ankle. This is a good thing. We like this kind of inflammation.

The enemy is chronic inflammation.  

Did you know that the foods you eat have the ability to influence inflammatory responses in your body? WHAAAATTT… Did you know that some foods you eat cause inflammation that may be the cause of chronic pain that you’re experiencing? OHH DEAAAARRRRR… Did you realize that chronic inflammation left unchecked in the body can lead to some awful diseases, such as heart disease, arthritis, diabetes, cancer????? THIS IS CRAAAZZZZY!

Well, honestly, it really isn't. Of course the food we eat is going to have an effect on our well-being; after all, on average, we eat at least three meals a day with a few snacks in between EVERY. SINGLE. DAY.!!  Therefore, if you’re eating something that is triggering inflammation, chances are you may be eating it day after day and your body never has a break from the trigger and the cycle perpetuates. 

I will be doing the Whole Life Nutritional Elimination Diet, The Whole Life Nutrition Cookbook

Yet maybe this is more your style:  Optimum Health Challenge ~ Simplified Eliminaion Diet

Either way, the point of an elimination diet is to detoxify the body from foods that might be causing irritation. The elimination diet that I am going to be following is detailed on The Whole Life Nutrition blog, which is the first link. The first two days are the time to cleanse the body by having only green smoothies and juices. The next ten days are about consuming hypo-allergenic foods and keeping the trigger foods out of sight and out of that tummy!!  After ten days of avoiding potentially reactive foods, they are slowly added back in, one at a time, with close attention paid to any adverse immune responses.  It goes from here and is further elucidated on the website that’s linked to above.

In honor of National Nutrition Month, I would like to invite you to share this experience and this challenge with me! Come along on the journey to feel amazing! This will be my first elimination diet too!! No excuses! 

I will be starting my elimination diet on Monday, March 19, 2012. This gives US a week to plan out acceptable meals and buy the groceries,which may be time consuming because this healthy, beautiful, delightful, exciting way of eating is NOT the norm in middle America. Therefore, one must PLAN. Organic vegetables are an extremely important part of this elimination diet. Just say no to GMOs and the pesticides that pollute your body. This is the perfect time to do some spring cleaning on our insides!! Yay!

In addition to the many wonderful recipes on Alissa and Tom's blog, here is a link for a wonderful source of gluten-free and vegan recipes that can easily be adapted for the elimination diet: http://ohsheglows.com/ ....just go to her "recipage" and search gluten-free and voila! Lot's of great stuff! 

I'm not gonna lie, I'm really excited about this!!! 

Get on the road to happy and healthy with me!!!

The countdown begins!!!!

Tuna for Two:

Seared Tuna is my favorite, but ordering in a restaurant can be very pricey. The last restaurant I ate at had a seared tuna steak entrée for $28.00.

Prices like this inspire me to do it myself.

Last night, I made tuna for two, for less than $20, and it didn’t come out of a can =).

Ingredients:

Two Tuna Steaks $10.30

Two heads of Bok Choy $.88

One bag of organic corn chips $1.99

One Mango $1.49

Hass Avocado $2.29

Red Onion $1.43

Cliantro $.99

2 Teaspoons of Salt

3 Tablespoons of Grape Seed Oil

2 Tablespoons of Coconut Oil (any cooking oil works)

(and soysauce if you want)

First, I wash everything, fish included.

Preheat the oven to 300’

Dice the entire Mango

Dice about ¾ of the Onion (I used more, we’re big onion people here).

Empty and smash the entire Avocado.

My boyfriend bought me this avocado peel and

pitter, because I am OBSESSED with avocado.

Chop 3 pieces of cilantro. Cilantro has a lot of flavor, so it depends on your taste buds.

Mix everything together, with a teaspoon of salt, and a tablespoon of Grape seed oil, or olive oil.

Bok Choy is a vegetable. It tastes similar to escarole, with the texture of steamed fennel.

Place your Bok Choy on a large piece of aluminum foil. Mix two tablespoons of coconut oil, or olive oil, with two tablespoons of water and one tablespoon of salt. Poor this mini mix over your Bok Choy. Make a closed pouch with the tinfoil and place in the oven for 15 mins.

Now for the fun part, pour a tablespoon of oil into your pan. Turn the burner on high.

Poor the sesame seeds onto half the tuna steak. Once the oil starts popping, drop the tuna steak with the uncovered side facing up and step back!

I cover the second side with sesame seeds while its on the pan, but be careful.

Cook to your liking and repeat with the second steak.

That’s it! An easy healthy meal, for under $20, and its done in under $20 minutes.

Yogic eating

Any dog or horse trainer will tell you that what is fed to an animal influences its behaviour.  Although we like to forget this when it comes to ourselves, what we eat has a huge influence not only over our physical well being, but also over our thoughts, and ultimately our emotional and spiritual well being. The yogis of ancient times knew this, and many classical yogic texts, such as the Hatha Yoga Pradipika, contain advice on a yogic diet. However, proper diet is a controversial subject.  Nutrition has been extensively researched by modern science, and there seems to be as many 'proper' diets as there are scientific studies.  It is more than a bit confusing for someone to devise their own individual diet amidst so much, often contradictory, advice.
The advice given below is based on the classical yogic texts and on the author's experience. It also gives pointers for further research and experimentation.
Unlike modern scientists, yogis are not interested in the chemical content (protein, vitamins, etc...) of the food. Instead, food is traditionally classified according to its effect on the body and mind, using the the three Gunas: Sattva (the quality of love, light and life), Raja (the quality of activity and passion, lacking stability) and Tamas (the quality of darkness and inertia, dragging us into ignorance and attachment) :

• Sattvic food promotes clarity and calmness of mind and is favourable for spiritual growth. It is "sweet, fresh and agreeable" and includes most fruits, nuts, seeds, vegetables, particularly green leafy vegetables, whole grains, honey, pure water and  milk (with the reservation that commercially produced milk may not nowadays be so sattvic...). Given the amount of pesticides and chemical fertilisers used on commercial crops, only organic products still qualify as Sattvic, and tinned or frozen food certainly don't.
• Rajasic food feeds the body, but promotes activity and therefore induces restlessness of mind. It disturbs the equilibrium of the mind and is generally to be avoided by yoga practionners. Rajasic foods include most spicy foods, stimulants like coffee and tea, eggs, garlic, onion, meat, fish and chocolate, as well as most processed food. Eating too fast or with a disturbed mind is also considered rajasic. Rajasic food should be avoided by those whose aim is peace of mind, but will benefit people with an active lifestyle. A little rajasic food can be sattvic, for example, hot spices can help digestion, and therefore help create peace of mind!
• Tamasic food (to be avoided)  induces heaviness of the body and dullness of the mind, and ultimately benefits neither. It  includes alcohol, as well as food that is stale or overripe.  Overeating is also tamasic. The traditional advice is to fill the stomach half with food, one quarter with water, leaving the last quarter empty.

The nature of food can change. Cooking is the most obvious way to change the nature of food. Grains become sattvic only after cooking. Honey becomes tamasic (poisonous) with cooking. The nature of  a food also change by being in combination with other foods and spices, or if it is stored for periods of time. Generally grains should be aged a bit (they become more sattvic) but of course, fruits shouldn't (they rot and become tamasic).
How and when to eat is also important. One should not eat too late at night, for there should be a gap of at least two, and preferably 3 to 4 hours between supper and sleep. Food should be freshly prepared and eaten with attention, respect and gratitude. While one should eat to live, rather than live to eat, food should be tasty, so as to be appreciated. The attitude of the person preparing the food is important as well, as the mood of the cook permeates the food. Most Indians still prefer their lunch box prepared at home to lunch in a restaurant for this reason, and some yogis only eat food prepared by themselves or other yogis.
Another important issue with a yogic diet is that of vegetarianism.  Not only are fish and meat specifically listed amongst the "food injurious to the yoga" by the Hatha Yoga Pradipika (I, 59), but eating the flesh of dead animals violates the first principle of yogic ethics (yamas) as laid down by Patanjali in the Yoga Sutras, that of non- violence (ahimsa). Yogis believe that the fear of death permeate every cell the body of an animal when it is slaughtered, and therefore, the traditional yogic diet is lacto-vegetarian and avoids eggs as well as all animal flesh (including fish!).  Indeed modern research has shown that vegetarians are generally in better health than meat eaters. Proteins that can be obtain from nuts, dairy products and legumes are generally of a better quality than meat.
Anyone who has lived for a while on a dairy farm might go as far as questioning the morality of eating dairy products when the milk is taken from a cow whose calf has been taken away and slaughtered. This is a valid point, and while milk is not inherently "injurious to the yogi", it may be that in the world we live in, only a vegan diet can really be sattvic, because of the poor treatment of the milking animal, the stress they are subjected to, and the quantity of drugs that they have to ingest (some of which undoubtingly find their way into their milk). However, I believe that dairy from farms where animals are well treated, such as organic ones, is acceptable.
Another important point to consider is how any particular diet suits an individual's particular constitution and circumstances. Ayurveda, the classic system of Indian medicine, classifies people, as well as food into three categories according to their nature. These three categories, or doshas as they are called, are Pitta (hot and oily), Vata (dry and light) and Kapha (cold and moist) and in ayurveda, the individual's diet should be tailored to the individual's constitution to keep the doshas in balance. Some foods which are recommended for a particular ayurvedic constitution may not be suitable for another; for example, while milk, a sattvic food, is generally good for Pitta constitution, it may not suit someone with a Kapha constitution. The ideal ayurvedic diet also changes depending on the time of the year. For further information, see our articles on Ayurveda, Ayurvedic diet, and Ayurvedic cooking
Finally, the issue of food combining, which has received some attention in the West in recent years, is also important, for even the right foods taken in wrong combination can cause problems. Without going into too much details, let's just say that some types of food combine well, while others, because of the difference in the digestive process they require, should not be mixed. For example, strong proteins should not be mixed with carbohydrates. To be safe, avoid mixing too many different types of food in the same meal. See  "Food Combining Made Easy " by Herbert Shelton, or "The Tao of health, sex and longevity", by Daniel Reid (also offers a wealth of advice on diet and exercise) for more information on that subject.
They are many more approaches to dieting, and eating the right food, in the right amount, in the right combination, at the right time, is a difficult art, that can only be learned by experimenting to find out what works best. I hope that the  recipes from our  recipes section will inspire you!

Christophe Mouze
Christophe is one of the resident yoga teacher and chefs at the Clare Island Retreat Centre, Ireland

Egg plant Bharta

Recipe type: Low fat, cholesterol free
Preparation time: 45 minute

Ingredients:

• 1 Eggplant large size, uniform dark color
• 1 Onion, finely chopped
• 1 tomato, finely chopped or equivalent tomato puree
• 1 Tbsp green peas
• 1 green chili
• 1" ginger, finely chopped
• 2 garlic clove, finely chopped
• 1 tsp fresh lime juice
• 1 Tbsp fresh coriander, finely chopped
• 3 tsp canola oil or any other vegetable oil

Spices:

• 1 tsp red chili powder
• 1 tsp coriander powder
• 1/4 tsp garam masala
• 1/8 tsp turmeric powder
• Salt to taste
  
  

Preparation

1. Cut the eggplant into two pieces lengthwise from middle. Spread an aluminium sheet in broiller and place the eggplant pieces. Broil at 400 deg F for 15 minutes. Reverse the side of eggplant and broil for another 15 minutes. The skin of the eggplant should become wrinkled and dark due to burning (light burning of the skin gives the real taste). Remove the eggplant and let them cool. Remove the skin of the eggplant pieces and crush them by your hand. Keep aside.
2. Heat a nonsticking frying pan and pour oil. When the oil is heated, add onion and stir for 5-7 minutes on medium heat till they start turning light brown. Add tomato, ginger, garlic, peas, green chili, all the spices and lemon juice and stir for another 5 minutes. Now add eggplant, stir well for 2-3 minutes to mix.
3. Garnish baingan bharta with chopped coriander leaves.
   

Serve baingan bharta with roti, bread, naan or use as a filling in sandwich.

Mung Beans and Rice

This is a delicious and healthy vegetarian recipe that will fill you up and keep you going for hours!

• 1 cup mung beans
• 1 cup rice
• 2 ½ q water
• 1 onion chopped
• 1 carrot sliced
• 1 zucchini sliced
• 3 ribs of celery thinly sliced
• ½ cup ghee
• soy sauce to taste
• 2 T tumeric
• 1 t black pepper
• ½ t cayenne
• 1 T cumin
• 1 T coriander
• 4 cloves of garlic

Put mung beans, carrots and celery into pot and let boil. Sautee onion until soft. Lower heat and add spices and garlic. Continue to sautee on low heat for an hour. When mung beans are soft (can take 3 to 4 hours), add spices and rice. Stir regularly and cook until rice is soft.

Herbed Cous Cous

• 1 ½ c couscous
• 1 ½ c water
• 1 bu scallions
• 1 green or red pepper
• olive oil
• salt and pepper to taste
• 1 T basil
• 3 T chopped parsely
• 4 T soy sauce
• pinch of thyme
• pine nuts

Roast cous cous in a skillet in olive oil over medium heat. Boil water and add to cous cous. Gently stir once. Set aside for 5 minutes.
Sautee scallions and bell pepper in olive oil, add salt and pepper to taste. Mix in basil, parsely, soy sauce, and thyme.
Fluff cous cous with fork and add the finely chopped scallions/ bell pepper mixture. Serve with pine nuts sprinkled over the top.


Source: http://freevegetarianrecipes.com

Paneer Lababdar

Paneer Lababdar is an authentic Indian dish made in rich creamy gravy with very less ingredients and prepared in no time.
It’s combination of creamy gravy and cottage cheese will give your taste buds a treat. Goes very well with ghee parathas.
Preparation time: 5 mins
Cooking time: 15 mins
Serves: 4

Ingredients

Paneer Lababdar Ingredients

Paneer 150 gm refined oil 50 gm cumin seeds 1/2 tsp onion, chopped1 medium tomato chopped1 medium chilli powder 1/2 tsp garam masala 1/2 tsp seeds, powdered 1/4 tsp kasoori methi a pinch white butter 15-20 gm fresh cream 50 gm salt to taste chopped coriander shredded ginger ½ piece sliced tomato 1 small

Method

1. Heat oil in a pan. Add cumin seeds and chopped onion in the pan until brown.
2. Add chopped tomatoes and stir well. Add some salt to soften the tomatoes. Pour some tomato puree over it. Cook over low flame for 2 minutes.
3. Add the powdered cumin, red chilli powder, garam masala, and a pinch of kasoori methi.
4. Throw in the paneer and mix well over low heat for about 5 minutes
5. Remove from flame, to avoid cream to cuddle. Pour the butter and cream over the top.
6. Garnish with chopped coriander, shredded ginger and tomato slices

Paneer Lababdar

Serve with rice or roti.

Source: www.freeindianrecipes.com

Malai Kofta

 

Malai Kofta one of the most popular dishes in any Indian restaurant which can also be easily prepared in your kitchen.
A mixture of paneer and vegetable dumplings in rich creamy tomato gravy which will leave you craving for more.
Preparation time: 20 mins
Cooking time: 30 mins
Serves: 4

Ingredients

For Koftas

• Oil
• Paneer 250gms
• Boiled Potatoes  3 Large
• Boiled carrots,beans
• Cauliflower 1 small bowl
• Corn flour  2 tbsp
• Cumin powder 1 tsp
• Dhaniya powder 1 tsp
• Red chilli powder 1 tsp
• Cashews  4-5
• Salt to taste

For gravy

• Onions 2
• Tomato puree 1 cup
• Ginger Garlic paste ½ tsp
• Cumin seeds 1 tsp
• Dhaniya powder 1 tsp
• Red Chili powder 1 tsp
• Garam masala 2 tsp
• Turmeric powder ½  tsp
• Powdered cashew nuts 1 tbsp
• Cream 1 tbsp
• Coriander leaves

Method

1. Mix all the ingredients for koftas except for oil and corn flour.
2. Shape into small balls and roll them in corn flour.
3. Deep fry until light brown in color and place on a paper towel to drain excess oil. Keep aside.
4. For the gravy, take onions, green chillies and grind to paste.
5. Heat oil in a pan and add cumin seeds.
6. Now add the onion n green chillies paste and ginger garlic paste. Sauté until golden brown.
7. Add the tomato puree and all dry masalas.
8. Add little water if the gravy is too dry and cook on low flame until oil leaves masala
9. Add cashew nut powder and stir.  Lower the flame and add cream while stirring continuously.
10. Turn off the flame and drop in koftas
11. Garnish with coriander leaves and cream

Malai Kofta

Serve with rice or roti.

 

 

Source:  www.freeindianrecipes.com

Mushroom Curry

Mushroom Curry is an awesome vegetarian cuisine. Mushrooms are a good source of Vitamin B and contain no fat or cholesterol, so it is very healthy recipe.
In this Mushroom Curry recipe I’ve potatoes which is optional, you can replace it with any other veggies like peas or cottage cheese (paneer).
Preparation time: 15 min
Cooking time: 30 min
Serves: 4

Ingredients

Mushroom Curry Ingredients

• Mushrooms: 200 gms
• Potatoes: 150 gms
• Tomatoes: 2
• Onions:1
• Onions (chopped): 1
• Ginger and garlic paste: 2 tablespoons
• Cumin seeds: 1 tablespoon
• Fenugreek leaves (Kasuri methi), dried: 1 tablespoon
• Chilli powder: 2tablespoons
• Salt: to taste
• Turmeric powder: ½ teaspoon
• Coriander powder: 1tablespoon
• Asafoetida (hing): a pinch
• Refined oil: 3 tablespoons

Method

1. Heat little oil in a kadai fry potatoes and mushrooms (until they turn to light brown color) separately and keep them aside.
2. Heat oil in a pan add cumin seeds, hing and chopped onions fry until color changes.
3. Add tomatoes fry them and then add onion paste, ginger garlic paste cook until color changes.

Mushroom Curry Frying Masala

4. Now add mushrooms and potatoes fry them for 3 minute. Add chilli powder, salt, turmeric, coriander powder, dried fenugreek leaves. Add water and cook until potatoes become soft.
5. Now mushroom curry is ready to serve.
6. Garnish with coriander and serve hot with roti or rice.

Mushroom Curry is ready to be served

Source:  www.freeindianrecipes.com

Dal Makhani

Dal Makhani is an authentic Punjabi dish. It is eaten throughout North India. It is also known as ‘Maa ki Dal’. Traditionally, it is cooked on low flame, for hours, which gives it a creamy texture. It’s main ingredient is kidney beans (rajma) and black gram lentils (whole urad dal). It gets its special taste from the cream & butter, which makes it high in calories as well. It is commonly eaten with naan or chapatis.


Preparation Time: 10 minutes
Cooking Time: 50 minutes
Serves: 4

Ingredients

Dal Makhani Ingredients

• Black gram dal (whole urad dal): 1 Cup
• Kidney Beans (rajma): 2 tbsp
• Chana dal: 1 tbsp
• Onion: 1 Big (cut into small pieces)
• Tomato: 1 Medium (cut into small pieces)
• Ginger: 1″ (Minced)
• Garlic: 2 cloves (Minced)
• Garam Masala: 1/2 tsp
• Green Chili: To taste
• Red Chili Powder: To taste
• Turmeric Powder: 1/2 tsp
• Coriander Powder: 1/2 tsp
• Cream: 3 tbsp
• Salt: To taste
• Oil: 1 Tbsp
• Butter: 1 Tbsp

Method

1. Soak Urad dal, Chana dal & Rajma seperately for 8 hours or if possible, overnight.
2. Put them in a pressure cooker & add salt, turmeric powder and 4 cups of water. Close the lid and bring to boil on high flame.
3. After 1 whistle, lower the flame & cook for another 30 minutes.
4. Take another pan. Heat oil & add chopped green chillies.
5. Then add finely chopped onion & fry it till it turns golden brown.
6. Add minced ginger & garlic. Fry for another minute.
7. Add tomatoes and fry till oil seperates from it.

Frying Masala

8. Add red chili powder, salt, garam masala & coriander powder. Mix well and cook for another 5 minutes.
9. Now add cream in boiled dal & cook it for amother 5 minutes stirring constantly.

Boiled Dal with cream

10. Add the masala in the dal & cook for another 2 minutes.
11. Now add butter.
12. Serve hot with naan or roti.

Dal Makhani is ready to be served

Source:  www.freeindianrecipes.com

Onion Palak Pakora

Pakoras are one of the most popular evening snacks in almost all regions of India. Onion Palak Pakoras are very easy to cook. It is spicy and very tempting as well. The addition of spinach (palak) make it nutritious as well. In this recipe rice flour is added to make it crispy. If you want to munch on lip smacking snacks during a rainy evening, this is a perfect one.
Preparation time: 10 minutes
Cooking time: 20 minutes
Serves: 4

Ingredients

Onion Palak Pakora Ingredients

• Gram flour: 1 cup
• Rice flour: 1/4 cup
• Spinach: 200 gms
• Onion (finely chopped): 2
• Green chilli: 4
• Oil: 1.5 cup
• Chilli powder: 1 teaspoon
• Salt: 1 teaspoon
• Baking soda: 1/2 teaspoon
• Cumin powder: 1 teaspoon
• Coriander powder: 1 teaspoon
• Ajwain: 1/2 teaspoon

Method

1.Take rice flour and gram flour in a bowl, add chopped onions, spinach (palak), green chilli, cumin powder, coriander powder, baking soda, ajwain, salt and chilli powder mix them well. Add enough water to make the batter of thick consistency.

Onion Palak Pakora Batter

2. Heat oil in a kadai and drop this mixture little by little. Fry till they get a nice brown color. Take them on a paper towel.

Frying Onion Palak Pakora

3. Crispy onion palak pakoras are now ready to serve.

Onion Palak Pakora is ready to be served

Source:  www.freeindianrecipes.com

Aloo Gobi

Cauliflower is low in fat, high in dietary fiber, folate, water and vitamin C, possessing a very high nutritional density. Aloo Gobi is a dry Indian dish made with potatoes, cauliflower and Indian spices. It is generally served with chapati or parathas.
Preparation Time: 5 minutes
Cooking Time: 25 minutes
Serves: 2

Ingredients

Aloo Gobi Ingredients

• Cauliflower florets: 1 lb
• Onions: 2 (finely chopped)
• Ginger paste: 1 tsp
• Garlic paste : 1 tsp
• Turmeric powder: 1 tsp
• Chilli powder: to taste
• Cumin powder: 1 tsp
• Coriander powder : 1 tsp
• Potato: 1 large (cubed)
• Salt : to taste
• Cilantro/coriander leaves: few
• Oil: 1 tbsp

Method

1. Heat oil in a non-stick frying pan (or skillet) and fry the onions till they become golden brown.
2. Add ginger and garlic paste together with cumin and coriander powders and saute it for five minutes.
3. Add potato, cauliflower florets, turmeric and chilli powders and salt together with half a cup of lukewarm water and cook on medium low heat for fifteen minutes or until when potato & cauliflower are cooked.

Aloo Gobi Cooking

4. Mix well in betweeen to ensure that the vegetables blend with the spices.
5. Be careful not to over cook the cauliflower.
6. Garnish with cilantro/coriander leaves.

Aloo Gobi is ready to be served

Source: http://www.freeindianrecipes.com

West Indian Vegetable Curry

West Indian Vegetable Curry

Hindu immigrant workers brought wet and dry curry mixtures to Trinidad and Tobago. Here a habanero pepper is added for a brief time while the mixture simmers to impart subtle heat without overpowering the dish. Calabaza, also called West Indian pumpkin, has a brilliant orange, firm, sweet flesh, much like acorn or butternut squash. This vegetable dish is often served over rice or with coo-coo, the Caribbean rendition of soft polenta.

Ingredients

• 1  tablespoon  olive oil
• Cooking spray
• 1  cup  chopped yellow onion
• 1  cup  chopped red bell pepper
• 1/4  cup  chopped green onions
• 1  tablespoon  chopped fresh thyme
• 1 1/2  teaspoons  curry powder
• 1  teaspoon  kosher salt
• 3  garlic cloves, minced
• 2  cups  organic vegetable broth (such as Swanson Certified Organic), divided
• 1 1/3  cups  (1/4-inch-thick) slices carrot
• 1  habanero pepper
• 3  cups  cubed peeled calabaza or hubbard squash (about 1 pound)
• 1 1/2  cups  chopped plum tomato
• 2  medium zucchini, halved lengthwise and sliced (about 3 cups)

Preparation

Heat oil in a large Dutch oven coated with cooking spray over medium-high heat. Add yellow onion and next 6 ingredients (through garlic) to pan; sauté 5 minutes or until vegetables are tender. Add 1 cup broth, scraping pan to loosen browned bits. Add remaining 1 cup broth and carrot; sauté 5 minutes.
Pierce habanero with a fork; add to pan. Stir in squash, tomato, and zucchini; bring to a boil. Reduce heat, and simmer 10 minutes. Discard habanero; simmer 15 minutes or until vegetables are tender.

Cooking Light, OCTOBER 2007

A Yogic Diet

Yoga is one of the six systems of Indian philosophy. It had been transmitted orally through the generations like most of Indian philosophy and culture. It was sometime between the fifth and second century B.C. that a Sage by the name of Patanjali penned down this subject in his treatise the Yoga Darshana also known as the Yoga Sutras of Patanjali. This forms the basic text of yoga. The word "yoga" originates from the sanskrit root yuj which means "Union". On the spiritual plane, it means union of the Individual Self with the Universal Self; while, for the man of this world, it is the union of the physical, physiological, mental, emotional and intellectual bodies leading one to live a integrated, purposeful, useful and noble life.

Eating the right kind of food is an important element in achieving a physical, mental and emotional balance. In yogic literature foods that are beneficial to us are said to be Sattvic, or pure. Impure foods that can upset our physical, emotional, or intellectual balance are referred to as being in the categories. Tamasic (stale or rotten) and Rajasic (stimulating). You should avoid these foods. Below are a few guidelines you can incorporate while planning your diet to achieve optimum health.

Choosing Sattvic Foods

Sattvic foods form the ideal diet, being nourishing and easy to digest. They create new energy and a clear, calm mind, enabling us to use all our mental, physical, and spiritual talents. Sattvic products include cereals, fresh fruit and vegetables, natural fruit juice, milk butter, beans, honey, and pure water.




The yogic-diet is said to be lacto-vegetarian, which means that it is made up entirely of non-animal foods with the exceptions of milk, cheese, yoghurt, butter eggs and honey. Evidence suggests that a predominantly vegetarian diet is good for our health. Meat proteins takes a long time to digest and tends to be difficult for the kidneys and liver to eliminate. Switching to a vegetarian diet isn't hard as long as you have tasty alternatives. And you don't have to do it overnight. First cut down on red meat, then gradually eliminate it from your diet. As you find other vegetarian foods you enjoy, you can gradually give up poultry, fish, and eggs. You'll join the ranks of thousands of new vegetarians, many of whom have changed their diets for health reasons now that flesh foods have been linked to cardiovascular disease, colon cancer, and so on.

Eat as many fresh fruits and vegetables as possible. Cooking vegetables destroys vitamins and enzymes content, so you should try to eat some raw vegetables everyday.

Whole grain products, are a definite must.

Drink approximately 2 litres of water daily. You can increase your overall intake of fluids by drinking herb trees, fruit and vegetable juices, and milk and vegetable milks (coconut, soya, rice milk) and by eating water-rich foods, such as fruits and vegetables.

 

 

 

Avoid processed food, white flour, sugar and convenience or" fast" foods (pre-cooked meals or food in tins, jars and bottles.)

Don't rush a meal, take your time to enjoy it and chew it. Your body will thank you.

 

In case of Fasting in Yoga, eat a diet of fruit, vegetables and perhaps some yoghurt 2 days before the fast.

 

On the day of your fast, eliminate all solid foods and drink either fruit or vegetable juice (don't mix them up.)

On the evening of fast, eat one type of fresh fruit, such as grapes (avoid acidic fruits such as oranges.)

Then, the following morning, at around 10 am, eat some more fruits and perhaps a small bowl of yoghurt. Have a similar meal in the evening at around 5 pm.

 

 

 

 

 

The next day your diet should consists of raw vegetables and salads.

 

The following day you can add rice, or another grain, and some steamed vegetables. After this you can return to eating normally.




Tips on avoiding tamasic foods

Foods that are stale, tasteless, unripe, over ripe, or putrified are Tamasic. They poison the body, sap our energy, and dull the intellect. Tamasic foods include meat and fish, mushrooms, and foods that have been frozen, preserved, tinned, over-cooked, or re-heated. Foods that have been fermented, such as vinegar, are Tamasic, as are all drugs and alcohol. Eating too much is also considered to be Tamasic.

Tips on avoiding Rajasic Foods

Onions and garlic, tobacco, eggs, coffee, tea, chillies and other strong spices, and foods that are sour, acid, or bitter are all Rajasic. Chocolate, white sugar, white flour, and most prepared and convenience foods are also Rajasic to a lesser extent. All these substances excite the passions and over-stimulate the mind, making it difficult to control. Eating too fast and eating too many combinations of foods is also Rajasic.

A true Yogic diet is rather strict, and not everyone wants to or can follow its rules. But even applying a few of these suggestions to your diet will enhance your well being.
Yoga is considered as an effective medicine for common ailments such as periods pain, mild back pain, digestive complaints, insomnia, upper back and neck and shoulder tension, high blood pressure and arthritis.

 Source:

http://www.womenfitness.net

Excellent Fitness Tips and After - Workout Nutrition

What do you think you can do to achieve excellent fitness results for overall health and lifestyle?

1. Create a great strength training routine and interval cardio to your workouts. You don't have to do the same thing constantly. Muscle is needed to continue your high metabolism, and you need cardio to carry a strong heart. Therefore, it's beneficial to find a correct balance.

2. Implement whole body movements in your strength training. You definitely want to keep a constant movement going during your whole routine. You could even try raising your arms over your head while squatting and you'd be able to tell how your heart rate increases quickly. Keep your body moving through your entire routine and you'll have sweat build up as much as in a cardio workout.

3. It's beneficial that during the day, you consistently eat. And, it's extremely important to implement natural, health food into those 5 daily meals, including a protein in every dish. You've got to remember to feed your muscles with body-enhancing protein. By doing this, your metabolism keeps working all day by keeping your muscles at a high mass.

As you've probably heard before, your after workout nutrition could be the most important meal of your day.

The reason is that when you're finished with an intense workout, you begin to excessively break down muscle tissue. The primary way to revert this and promote an anabolic state is to drink up a delicious, digestible shake or smoothie immediately after workout. Choose a quick meal with necessary carbohydrates to revitalize your muscle and needed protein to jump start muscle repair.

The post-workout meal should generally contain between 300-500 calories to get the best response. Even though healthy fats would be good to have in the meal, remember to keep the fat content extremely low.

Remember that you're not required to buy expensive supplement shakes for these quick meals. Making at-home, drinkable meals with natural ingredients is all that you absolutely need! You'll feel stronger and better with each workout.

Source: http://www.articlecity.com/

Sneak More Nutrition Into Your Meals

This is a great way to "sneak" more nutrition into certain types of dinners. This can also help you get leaner, because higher nutrient density in your meals means lower appetite and controlled cravings for later.

There are green veggies such as kale, mustard greens, bok choy, swiss chard, and the like, that are absolutely the most nutrient dense vegetables on earth.

However, sometimes it's hard to think of ways to use them in mealtime cooking. Of course you can always get lots of lettuce and spinach in salads, but the greens like kale, bok choy, mustard greens, and swiss chard are WAY more nutrient-dense than lettuce and spinach.

So here's some ways to sneak these lovelies into your meals.

I'm sure there are numerous other recipes you can use this for, but it could be wonderful using them in soups and Italian tomato sauces.

Take a good amount of bok choy, kale, mustard greens, and/or swiss chard and throw them whole (not chopped) into tomato sauce or a large batch of soup broth. You could also throw in some chunks of onion and maybe some zucchini into the pot.

Then, after having that simmer for a while and having them softened up, take out the whole portions of the greens and the onion/zucchini and throw everything into a big blender. Blend the greens smooth with the onion and pour the mixture back into the simmering tomato sauce or soup. Of course, tomato sauce meals usually also have some grass-fed beef sausage, but that would be optional.

Pureed and blended into the sauce or soup actually makes a pretty delicious mixture and also adds TONS of nutrient density to meals that helps satisfy your appetite and, in turn, get leaner.

Another benefit using the blender method after being softened is that you actually absorb more vitamins and minerals, as the pureed greens are easier for your body to fully digest compared to just chewing them normally.

And this idea is a home run if you have kids... as this is truly a way for you to "sneak" more greens into your kids meals without them even knowing you added them to the soup or sauce (as long as you did a good job with seasonings and recipe).

Source: http://www.articlecity.com/

Nutrition Rewards of a Healthy Chocolate

Irrespective to the form of chocolates and on how they're created or produced, the nutritional facts as well as component are corresponding to all other chocolate food, sugar, carbohydrates, fat, proteins, calories as well as dietary fibers. Chocolates are preferred by people of all ages. The fattening as well as fat content in chocolate normally sustain bad effects on wellness. Dark chocolates are nutritious than white or milk chocolates, still even these dark chocolates have numerous calories because of the tremendous sugar and fat substance.

Anyone adores chocolate though it isn't superb to ingest excessively chocolate confections for youngsters, grownups and or senior citizens. A little study in the fictional value of chocolate holds few disclosures on which candy fanciers anywhere can love a healthy chocolate, which is nutritious, particularly those chocolates that are nonsweet and milder in fat. Chocolate isn't the healthy food by nature, it is guarantee the substantial and widely admired sweet.

Chocolate dessert, compared to other forms of confections, does not increase the bad cholesterol level (LDL) as other saturated fats do. A healthy chocolate confection does not incorporate enough of caffeine as individuals suppose too. As nominal serving of a chocolate dessert has lesser caffeine than a cup of coffee. It also contains antioxidants. Antioxidants distinguished in chocolates are corresponding to the one distinguished in a glassful of red wine. Keep in mind, red wine is known a substantial beverage in any criteria. For instance, antioxidants boost the immune system for minors and deflect stroke, malignant neoplastic disease and heart failure for grownups.

Most adult females have another understanding to adore http://www.wheychocolate.com/lp/sugar-free-%20chocolate/healthy-chocolate. Antioxidants could possibly hamper the aging and make them come out much more adolescent. A healthy chocolate gift suchlike the Whey chocolate is loved for any occasions and by any individual for several reasons. The feel of melting down this brown pieces inside the mouth, the significant rewards of appearing younger and remembering back of being in love.

Minors have different reason to enjoy healthy chocolate also. Improbably, a healthy chocolate is an ample origin of magnesium and phosphorus as well. Magnesium assists to maintain muscle tissue and the nerve function, supports a healthy immune system and sustains harder bones. Phosphorus is essential for bone and teeth development in minors because of the calcium to support the bones much better for a healthy life. Minors adore chocolate gifts for their special birthday celebrations, same as the Christmas or New Year occasion.

Healthy chocolate that are advantageous like the http://www.wheychocolate.com/ are ready on the market, and are typically nourishing even for diabetic patients. Nowadays, individuals can simply discover these products by looking online that renders a much favorable means when choosing a delightful chocolate anytime. Anyone can really hunt a number of listings of Internet sites rendering various chocolates. Of naturally, it's constantly crucial to select the healthy and responsible brand all the time.

Source: http://www.articlecity.com/