June 2011

Wednesday, June 29, 2011

Jumbo Garden Potatoes with Broccoli

Photo courtesy of Healthy Meals in Minutes

Here's a delicious way to get both your starch and your vegetables in one!

Cooking Difficulty Level: Medium
Cooking Preparation Time: 1 hour & 30-45 minutes
Serves: 4


Large Potatoes
1    Cup Broccoli
1/4 Cup Nonfat Sour Cream
2    TBsp Green Onions, chopped
1    Clove Garlic, minced or pressed
1/4 Tsp Salt
1/4 Tsp White Pepper

How to Prepare: 
  1. Preheat oven to 425º.
  2. Wash and prick potatoes several times with a fork.
  3. Bake until tender, about 1 hour. 
  4. While potatoes are baking, bring 2 inches of water to a boil in a saucepan.
  5. Please a steamer basket in the saucepan.
  6. Add broccoli, cover and cook for 6 minutes.
  7. When potatoes are done, take them out and let them cool about 15 minutes, while leaving oven on.
  8. When cool, slice potatoes in half lengthwise.
  9. Use a spoon to scoop out the potato into a bowl while saving the skins.
  10. Use a blender or food processor to mix the potato, cooked broccoli, sour cream, green onion, garlic, salt and pepper. 
  11. Blend until smooth.
  12. Spoon the stuffing evenly into each potato shell.
  13. Place stuffed potatoes on a baking sheet and bake until heated through, about 10-15 minutes.
  14. Serve!
Nutrition Facts for Entire Recipe (4 Servings)


Thursday, June 23, 2011

Milkshake with Cashews & Figs

Dried & Fresh Figs

This is a healthy and nutritious milkshake for growing kids and adults, too! It can also be a healthy breakfast item in winter.  

Figs are easily available in all ethnic stores. When they are fresh, they are soft in nature and not easily transportable, so the dried version may be more practical to use. 

Figs are one of the highest plant sources of calcium and fiber.  Dried figs are richest in fiber, copper, manganese, magnesium, potassium, calcium, and vitamin K, relative to human needs. Figs have a laxative effect and contain many antioxidants. They are also a good source of flavonoids.  

The edible fig is one of the first plants cultivated by humans in history. I am most impressed by the fact that "Buddha achieved enlightenment under the bodhi tree, a large and old sacred fig tree (Ficus religiosa)." I believe strongly in Buddhism.

Preparation Time: 10 Minutes
Serves: 2


Few Figs, washed (soaked if dried)
1/2  Cup Cashews
2    Cups Milk or soy milk of your choice
2    TBsp Sugar or Sugar Substitute
4-5 Drops Rose Essence
1    Scoop Vanilla Ice Cream
                                     Crushed Ice as desired

How to Prepare:
  1. For fresh figs, wash them, cut the edges and blend them.
  2. For dried figs, chop them into pieces and soak them atleast 4-5 hours until they are soft to blend. Sometimes if they are not soft, you can boil them for a couple of minutes or microwave for a couple of minutes either with milk or water (your choice).
  3. In a blender, blend figs and cashews very thoroughly so it liquifies.
  4. To serve cold, add sugar and a little ice with milk.
  5. If desired, add one scoop of vanilla ice cream and serve.

To serve hot for dried figs only:

2    Cups Low Fat Milk
4-8 Dried Figs, chopped small
2    TBsp Molasses or Agave Nectar
Sugar to your taste
  1. Combine all ingredients in a bowl and microwave for 3-4 minutes until figs are tender.
  2. Mix well and serve hot.
  • If dried figs are used, wash with warm water and soak in milk for at least 3 hours before blending.
  • Cashews can be soaked in the same way in warm milk for easy blending and creamy texture.

Let us know if you like this recipe by commenting below, liking it on facebook by clicking on the thumbs up link below, or sharing on twitter!

Nutrition Facts reflect Entire Recipe.


Wednesday, June 22, 2011

Bhakri - Thick Indian Bread

This thick bread is a very popular item in Gujarat at supper time. It is eaten with different types of subji and various dals. It is also eaten with Aachar (Indian pickles) and a glass of warm milk.  A farmer's ideal food  is bhakri and milk. I would like to share this  recipe of thick bread with you. You'll need a flat surface, maybe a new cutting board without the cuts or scrapes, a rolling pin, a heavy skillet or frying pan and a grill to place on an open flame.

Cooking Difficulty Level: Medium
Cooking Time: 25 minutes
Recipe Type: Jain, vegan use oil for butter


2    Cups Whole Wheat Flour 
2    TBsp Oil
1/4 Tsp Salt
<1 Cup Water
Butter or Clear Butter to Garnish
2    TBsp Ground Flax Seeds

How to Prepare:
  1. Combine flour, salt, oil and ground flax seeds. Add just enough water to make a tight dough which will take some effort. Knead it very well.
  2. Divide the dough into equally portioned round balls, about 5 or 6. Roll each out until it is  3-4 inches in diameter. Pinch the edges.
  3. Heat a skillet or flat frying pan and place bhakri on it. Cook on low heat for 2-3 minutes on both sides.  The bread should change color.
  4. Place a grill on an open flame of a gas stove or an electric stove on a medium to low heat.  Place bhakri on the grill for about 1-2 minutes on both sides. It will puff up and a few brown spots may appear. Take care not to burn it. Spread butter on top.
Tips: 1/4 tsp of Ajwain seeds or cumin seeds will enhance the flavor.


Wednesday, June 15, 2011

Lemon Zest Banana Bread

Banana bread is simple to make and great to have around for a quick breakfast or a healthy snack.

Baking Difficulty Level: Medium
Preparation & Baking Time: 1 1/2 hours 
Serves: 8 Large Slices


1 3/4 Cups Flour
2 1/4 Tsp Double Acting Baking Powder
1/3 Cup Butter
2/3 Cups Sugar
1-2 EnerG Egg Replacer (1 egg = 1 1/2 Tsp
Egg Replacer plus 2 TBsp Water)
1-1 1/4 Cups Banana
1 Tsp Lemon Zest
1/2 Tsp Salt

How To Prepare:
  1. Preheat Oven to 350º
  2. Sift Flour into a medium bowl.
  3. Sift flour again with Double Acting Baking Powder and Salt. 
  4. Set Aside.
  5. In a separate medium bowl, blend butter, sugar and lemon zest.
  6. Then add Egg Replacer and Banana.
  7. Slowly add flour mixture and beat together.
  8. Pour batter into greased loaf pan. 
  9. Bake for about one hour and cool before slicing.
Old Bananas can be frozen until you're ready to make a loaf.

Labels: ,

Wednesday, June 8, 2011

Muthia- Spinach Rolls

Photo of Steamed & Tempered Rolls courtesy of
This is a typical Gujarati dish which is very popular and healthy. It is a Muthia dish (rolls made with a fist-shaped dent) and is a very versatile and quick dish. The best part of it is that I can use any leftover fresh or cooked vegetables and cooked rice that I have in my kitchen.  Muthia or rolls can be deep-fried, shallow-fried in a pan, or, for a healthier alternative, steamed.

Cooking Difficulty Level: Medium
Recipe Type: Jain without Garlic Paste
                     Vegan without Yogurt
                     Gluten-Free substitute Whole Wheat Flour
                     with Rice Flour
Serves: 10-12 Rolls
Spring rolls/muthia

shallow frying

1    Package Baby Spinach Leaves, chopped, washed & drained
3-4 TBsp Whole Wheat Flour (coarse is okay)
2-3 TBsp Besan or Chickpea Flour
2    Tsp Ginger Paste
2    Tsp Green Chili Paste
1    Tsp Garlic Paste, optional (none for Jain recipe)
1    Tsp Salt
1    Tsp Red Chili Powder
1    Tsp Cumin Powder
1    Tsp Coriander Powder
1/4 Tsp Turmeric
1    Tsp Sugar
2    TBsp Plain Yogurt (1Tsp lemon juice for Vegan)
2    TBsp Oil
2    TBsp Ground Flax Seed

How to Prepare: 
  1. Mix flour and all of the spices and oil very well.
  2. Then fold the Spinach into the flour mixture and make a dough. Add yogurt as needed.  Take care that the dough does not get too soft.
  3. Sometimes if the spinach is too wet, you can add a little flour. Try to make sure that the spinach is properly drained.
  4. Grease hands and make rolls out of the dough in equal parts of 10-12.
  5. On medium heat, pour oil into a shallow pan.  Fry spinach rolls/muthia for 5-7 minutes.
  6. Slowly fry rolls, flipping them over as they cook. They will change color.
  7. Serve with green chutneys and ketchup.
  8. These rolls can also be steamed in a steamer. 
  9. They can also be tempered with 1-2 teaspoons of hot oil in a pan with sesame seeds, mustard seeds, curry leaves and seeded jalapeño peppers, and finally garnished with tempered oil.
  10. Enjoy!
Serving Size: 2 Rolls


Wednesday, June 1, 2011

Fresh & Mild Tomato Salsa

This salsa comes from an old recipe called "Tom's Tacos." You can make this any time when you want a fresh, slightly spicy, slightly sweet tomato salsa.

Cooking Preparation Time: 15 Minutes
Cooking Difficulty Level: Easy
Recipe Type: Vegetarian


 1    Can Stewed Tomatoes
 1    Tsp Sugar
 3/4 Tsp Oregano
 1/4 Tsp Salt
 1/8 Tsp pepper
 1/4 Tsp Hot Sauce
 1/4 Cup Green Pepper
 1/4 Cup Chopped Onion

How to Prepare:
  1. Put all ingredients into a Cuisinart.
  2. Mix until blended.
  3. Refrigerate for coolness or eat right away!