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Healthy choice

Mar 152014
 
Sweet Potato with Fenugreek

Sweet Potato with Fenugreek

The sweet potato and fenugreek curry combines the nutritional benefits of two super foods, sweet potato and fenugreek. Add in some fenugreek seeds and you have yourself a delicious, super healthy food. In the ancient medicine systems in India and China, Fenugreek is used to improve metabolism in addition to using it to regulate blood sugar levels.

The Shakariya (sweet potato) Methi (fenugreek) nu shaak is my mother in laws’s favorite dish. She saw a bunch of fresh fenugreek leaves in the refrigerator, the day she landed here from India and was really pleased. The first thing she asked me if I knew how to make this dish. Well! I hadn’t even heard of the dish. So I asked her to teach me how.

And that’s when the trouble started.

Sweet Potato with Fenugreek-2

She was ready to make the dish one fine morning and started the prep. I got hold of my notepad to take notes and started to take notes diligently. The trouble started when she like all mothers started to put in a pinch of this and dash of that! Slow down Lady! I wanted to say. I have to know how much of what you put in so I can tell my blog visitors how to recreate the dish at home. But she was in her zone, stirring now, adding something then and just going on about the business. I should have known better! That is exactly what my mom used to do and I do when I cook. It’s only when I am thinking about a recipe to put on the blog that I measure out things, try the recipe, get a feedback from the ‘Tasting Minions’ and then post.

Long story short, she made the dish. We ate it with some whole wheat rotis and a side of dal. But I had to make the dish one more time, measuring out the spices and noting them down. So I set to work a few days later and made the dish again going by the assumptions of a pinch of this and that. Then I wrote down the recipe and made one more batch to see if it was consistent. Don’t worry. No food was thrown away in this process and no one’s ego was hurt. It was all for a good cause.

In addition to being low carb, nutritionally power-packed this dish is super super easy to make for a weeknight dinner. Got 30 minutes and a pack of frozen fenugreek leaves? Lets get started.

 

Sweet Potato and Fenugreek – Shakariya Methi Nu Shaak

Serves: Serves 4 as a side dish

Sweet Potato and Fenugreek – Shakariya Methi Nu Shaak

Ingredients

  • 1 pound fenugreek leaves
  • 1 medium sweet potato
  • 1/4 tsp fenugreek seeds, slightly crushed
  • 1/8th tsp asafetida
  • 1/2 tsp cayenne powder
  • 1/2 tsp brown mustard seeds
  • salt to taste
  • 2 tsp oil
  • a pinch of sugar (optional)

Instructions

  1. Peel the sweet potato and cut it in half lengthwise. Then slice it in 1/4th inch thick pcs.
  2. Heat oil in medium pot ( it should have a tight fitting lid).
  3. Add in the mustard seeds, wait for them to crackle.
  4. Add in the asafetida,fenugreek seeds and then add in the sliced potatoes.
  5. Stir to coat and then reduce heat to medium low, cover and cook until potatoes are slightly cooked.
  6. You don't want them cooked through at this point because they will cook more along the fenugreek. You can do a simple test to check for partial doneness - If you insert a fork in the potatoes they will offer a some resistance.
  7. At this point, add in the cayenne, salt and the fenugreek leaves. Stir gently to coat and cover and cook until the fenugreek leaves are sautéed completely and the sweet potatoes are cooked through.
  8. For the authentic Gujarati taste, use a pinch of sugar in the end, mix and serve.

Notes

Best eaten soon after cooking for the freshest flavors.

http://www.spiceroots.com/2014/03/sweet-potato-fenugreek-shakariya-methi-nu-shaak/

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Sep 052013
 
Butternut squash salad

Roasted Butternut Squash Salad with Warm Cider Vinaigrette

Autumn is a second spring when every leaf is a flower.  ~Albert Camus

As much as one wants to hold on to summer, you can’t help but feel the beauty of fall setting in and enveloping you within. The mornings are slightly crisp and the peppers, squashes, apples are putting up a show at the farm stands and grocery stores.

Speaking about squash, the butternut squash is my most favorite one. Usually a butternut squash soup marks the beginning of Autumn in my home, but this year I thought a salad will be apt to reflect how I feel. A feeling for summer to linger and an anticipation for the Autumn bounty.

butternut squash

The Roasted Butternut Squash Salad with Warm Cider Vinaigrette by Ina Garten was just perfect for this Ina Friday. This month we are showcasing Ina’s recipes for soups, salads and sides. And I just had to make this salad. I tweaked the recipe a little to make it lighter but it is delicious. This recipe is modified from a recipe on FOOD NETWORK.

Please do check what my fellow bloggers have come for this Ina Friday.

More Time at the Table ,

Moveable Feasts ,

My Picadillo,

My Catholic Kitchen ,

There and Back Again

Bizzy Bakes,

Therockymountainwoman,

Simple Nourished Living ,

Lady8Home ,

Just A Girl from aamchi Mumbai,

Pantry Revisited

 

Roasted Butternut Squash Salad with Warm Cider Vinaigrette # Ina Fridays

Roasted Butternut Squash Salad with Warm Cider Vinaigrette # Ina Fridays

Ingredients

  • 1 butternut squash, peeled and diced
  • 1 tbs olive oil + 2 tbs for vinaigrette
  • 1 tsp pure maple syrup
  • Kosher salt and freshly ground black pepper
  • 3/4 cup cranberry juice
  • 2 tablespoons cider vinegar
  • 2 tablespoons minced shallots
  • 2 teaspoons Dijon mustard
  • 4 ounces baby arugula, washed and spun dry
  • 1/4 cup walnuts halves, toasted
  • 1/3 cup freshly grated Parmesan

Instructions

  1. Preheat the oven to 400 degrees F.
  2. Place the butternut squash on a sheet pan. Add 1 tablespoons olive oil, maple syrup, 1/2 tsp salt and 1/2 teaspoon pepper and toss. Roast the squash for 15 to 20 minutes, turning once during cooking, until tender.
  3. Combine the cranberry juice, vinegar, and shallots in a small saucepan and bring to a boil over medium-high heat. Cook for 5- 6 minutes, until the liquid is reduced to about 1/4 cup.
  4. Turn the heat off and whisk in the mustard, 2 tbs cup olive oil, 1/4 tsp salt and 1/2 teaspoon of pepper.
  5. Place the arugula in a large salad bowl and add the roasted squash mixture, the walnuts, and the grated Parmesan. Add just enough vinaigrette to moisten the salad and serve immediately.

Notes

Recipe adapted from : - Food network

http://www.spiceroots.com/2013/09/roasted-butternut-squash-salad-with-warm-cider-vinaigrette-ina-fridays/

 

 

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 Posted by on September 5, 2013 at 11:59 PM  Tagged with:
Sep 012013
 
Turkey Burger with Hatch chilies

Turkey Burger with Hatch chilies

 

The onset of fall and the slight nip in the air at night makes you reach out for that soft cashmere stole, wrap it around and take a stroll. Summer isn’t officially over yet. It will be soon! And as much as I want to hold on to the last bit of Summer sun and long and lazy days, I can’t help but wait for Autumn to set in. It is the season of Hatch chilies as my friend Karen, over at Savoury Table, calls it.  Her recipe for Green Chile, Cheese and Onion Dip is a smoky goodness.  I made a batch of it and it was gone in NO time!

So to mark the season I got a big bag of the hatch chilies in their hottest avatar and set to work. The first one was this Turkey burger with hatch chilies mixed in. So I mixed some in some ground turkey for a burger lunch. These burgers do not require a lot of time or work. Some lean ground turkey meat, a few of the hatch chilies for the kick and flavor, a little bit of spice and then you bake them. Hey, I know summer isn’t over yet, but the ease of cooking these in the oven is simply too good to resist.

turkey burger

 

Topped with some mint and cilantro chutney, paired with a salad of your choice these burgers make a satisfying meal. I did not miss the bread, but if you do want to eat a proper burger– go for your favorite kind of bread or bun and relish the taste of hatch chiles with the turkey.

Turkey burger

Turkey Burger with Hatch chilies

Ingredients

  • 1 pound ground turkey
  • 2 hatch chilies chopped
  • 1/4 C chopped bell pepper
  • 1/2 tsp garam masala
  • 1 Tbs chopped cilantro
  • 1/4 C finely chopped onions
  • 1/2 tsp coriander powder
  • 1 tsp minced garlic
  • Salt to taste
  • 1 large egg

Instructions

  1. Mix all the ingredients.
  2. Shape into patties.
  3. Place on a baking sheet and bake at 400*F for 10 minutes.
  4. Then turn and bake for another 10 minutes or until an internal temperature of 165 - 170 is reached.
  5. Enjoy with some chutney or in a burger.
http://www.spiceroots.com/2013/09/turkey-burger-with-hatch-chilies/

 

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Aug 182013
 

Dahi Chicken, Chicken in yogurt sauce

 

So you have been wanting to cook an Indian style chicken dish but the usually long list of spices, chopping of unlimited onions and frying things in copious amount of oil makes you think, “ May be next time!”  Fear not. You are normal. Phew! But you knew that didn’t you?

Okay! let’s try this again. Fear Not! Help is at hand. There – that makes more sense on a recipe blog.  So today, we will take a detour from the usual long list of ingredients and tedious methods of cooking. Today we will keep it simple and delicious – just the way Indian home cooking is. Wholesome, nutritious and not very fussy.

With just a few spices and not much fuss, the chicken in yogurt sauce is a fix it and forget it kind of a recipe.  Serve it with soft bread or rotis and a side of dal, stir fried greens and enjoy the bliss.

 

Chicken in yogurt sauce

 

Chicken in Yogurt Sauce – Dahi Murgi

Chicken in Yogurt Sauce – Dahi Murgi

Ingredients

  • 1 whole chicken cut into curry style pieces
  • 1 C plain low fat yogurt
  • salt to taste
  • 1/2 tsp turmeric
  • 1/2 tsp hot red chili powder
  • 1 medium tomato, chopped
  • 2 cloves garlic
  • 1 bay leaf
  • 1 stick cinnamon
  • 2 cloves ( slightly crushed)
  • 1 green cardamom
  • 1 tsp ghee
  • 1 tsp mustard seeds or cumin seeds

Instructions

  1. Marinate the chicken with turmeric, salt and yogurt for at least 30 minutes.
  2. Heat up a big dutch oven, add in the chicken along with the marinade, the bay leaf, cinnamon, cloves , cover and cook for about 30 minutes on low heat.
  3. Add in the tomato and chili powder and cook until the tomatoes look all mushy and done. Add in the green cardamom after crushing it slightly.
  4. Heat the ghee in a separate pan. Add in the mustard seeds / cumin seeds and wait for them to splutter. Add in the garlic and let it change to a nice shade of light brown. Add this tempering to the chicken. Mix it all into the chicken.
  5. Garnish with freshly cut slices of tomatoes and a little cilantro.

Notes

You can also cook this to a drier consistency and put it under the oven broiler for a couple of minutes to make it smoky.

http://www.spiceroots.com/2013/08/chicken-in-yogurt-sauce-dahi-murgi/

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Feb 222013
 
IMG_4286

Strawberry Flaxseed smoothie

This is going to be a short and sweet post about Flax seeds. I use them regularly and the most common way for me to use them is either in my oatmeal or in a smoothie. I don’t find them very appetizing in any other form, so I just stay with my two choices of their use. This strawberry flax seed smoothie can be made with frozen strawberries as well.

This is one of the most ancient plants known to humans and there is some evidence that flax cultivation may have started somewhere during the Neolithic Era. In addition to flax seeds supporting digestive health, cardiovascular health, antioxidant benefits etc, it also has many other interesting uses dating back to about 3000 BC. More information on Flax at WHF

And some of the following bloggers will also have delicious recipes for you to try out with flax seeds  as this our Power Food of the week with the 38 power foods blogging group.  Do visit  Jeanette at jeanetteshealthyliving ; Martha at Simply Nourished Living ; Mireya at Myhealthyeatinghabits ; Alyce at More time at the table ;  Minnie at thelady8home.com , Casey at  Sweetsav .

 

Strawberry Flaxseed Smoothie

Strawberry Flaxseed Smoothie

Ingredients

  • 1/2 C strawberries
  • 1/2 Banana
  • 2 tbs ground flax seeds
  • 1/2 C almond milk

Instructions

  1. Mix all the ingredients in a blender.
  2. Add in honey if you need to, but usually the banana makes it sweet enough.
  3. Drink up a healthy breakfast.
http://www.spiceroots.com/2013/02/strawberry-flax-seed-smoothie/

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Feb 132013
 
Banana walnut figs smoothie

We have been in an almond milk making spree. Home made almond milk really tastes good. Since we do not like to use it in the chai we make, we tend to eat it with cereals, in a chocolate milk shake or in smoothies.

On any given day, smoothies are my preferred breakfast because they hardly take any time to make, are delicious and nutritious and so easy to just take along for a mid morning boost of energy at work.

This Banana walnut fig smoothie is my absolute favorite smoothie. I have been making this for about 16 years now and the discovery of the recipe was accidental, And back then it was called a Banana milk shake.

 

I found it in one of the Sunday newspapers in the recipe section and it intrigued me. The recipe said I needed lemon juice with the milk and bananas and walnuts. Milk and lemon juice together was unthinkable. I kept thinking if my grandfather learns about the escapade , he will get me tested for all sorts of bodily dysfunctions. But I prevailed and held on to the wild side of me, which always gets me in trouble. Thankfully not this time.

The addition of the lemon juice was the best thing I discovered. So I decided that grandpa doesn’t have to know what went into it.  The dried figs came in much later with the significant other being really fond of them. The addition of figs paid off too and this smoothie just is our go to smoothie!

 

Banana Walnut Figs Smoothie

Prep Time: 1 minute

Total Time: 2 minutes

Banana Walnut Figs Smoothie

Ingredients

  • 1 dried fig, chopped
  • 2 tbs chopped walnuts
  • 1/2 a banana
  • 1/2 C almond milk
  • 1/2 tsp lemon juice

Instructions

  1. Peel the banana ( of course you would do that without me telling you )
  2. Put everything in the blender
  3. Blend until smooth
  4. Pour, sip and feel the bliss.
http://www.spiceroots.com/2013/02/banana-walnut-figs-smoothie/

 

 

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 Posted by on February 13, 2013 at 12:27 AM  Tagged with: