TheVegFusion.com

TheVegFusion.com: September 2011

Wednesday, September 28, 2011

Oatmeal with Dates

Oatmeal with Dates & Walnuts from bonapetit.com
Recently, I have been trying new food groups which is a good tradition and good for you. I am finding everywhere that what was once old is now new again.  Not long ago, I read a book called "Thrive"  by Brendan Brazier. In it, he describes "The Vegan Nutrition Guide for Optimal Performance in Sports and Life." To my surprise, a lot of these facts I learned as a child from my mom and dad. I now have a clear view of how smart, energetic and stress-free my ancestors were.

Here, I share with you my oatmeal recipe. It is simple, quick and fulfilling.

Ingredients:
Chopped almonds
Pitted Chopped Dates without Sugar
Dried Cranberries
 1/2 Cup Apple, chopped
Fresh Blueberries
Walnuts, chopped
Instant Plain Original Organic Oatmeal,
  no flavor & without sugar
 1/2 Cup Water or Milk

How to Prepare:
  1. Empty contents from single serving packet into a bowl. 
  2. Add half a cup of milk of your choice.
  3. Add any or all of the ingredients listed above with dates.
  4. Microwave for one or one and half minutes.
  5. Enjoy! 

Let me know what you think by leaving a comment! I love to hear from my readers!

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This Week's Healthy Tip


The Health Benefits of Oatmeal

From care2.com

1. Low calorie food; stops cravings.
A cup is only 130 calories!  It also stays in your stomach longer, making you feel full longer.  You will have less hunger and cravings.
2. Provides high levels of fiber, low levels of fat, and high levels of protein.
It’s on the short list for the highest protein levels of any grain.
3. Stabilizes blood sugar and reduces risk of diabetes (type 2)
The high fiber and complex carbohydrates slow down the conversion of this whole food to simple sugars. The high levels of magnesium nourish the body’s proper use of glucose and insulin secretion.
4. Removes your bad cholesterol (without affecting your good cholesterol).
Many studies have shown that the unique fiber in oatmeal called beta-glucan, has beneficial effects on cholesterol levels
5. Gluten-free safe.
I am gluten sensitive and have no problem with oatmeal.  If you are gluten intolerant or have celiac disease there is some cause for concern. Oats lack many of the prolamines (proteins) found in wheat (gluten) but oats do contain avenin.  Avenin is a prolamine that is considered toxic to the intestinal mucosa of avenin-sensitive individuals.  Oats can also contain gluten from nearby wheat field contamination and processing facilities.  Many studies have shown that many celiacs can consume wheat free oats with no problems.
6. Contains lignans which protect against heart disease and cancer.
Oatmeal, like many whole grains, contains plant lignans, which are converted by intestinal flora into mammalian lignans.  One lignan, called enterolactone, is thought to protect against breast and other hormone-dependent cancers as well as heart disease.
7. Contains unique antioxidants beneficial for heart disease.
A study at Tufts University shows that the unique antioxidants in oatmeal called called avenanthramides, help prevent free radicals from damaging LDL cholesterol, thus reducing the risk of cardiovascular disease.
8. Protects against heart failure.
A Harvard  study on 21,000 participants over 19 years showed that found that men who enjoyed a daily morning bowl of whole grain (but not refined) cereal had a 29 percent lower risk of heart failure.
Guess what grain is most easily found and prepared unrefined – oats.
9.  Enhances immune response to disease. The unique fiber in oatmeal called beta-gluten also has been shown to helps neutrophils travel to the site of an infection more quickly and  it also enhances their ability to eliminate the bacteria they find there
10. It tastes GOOD!
All oats whether in flakes or groats form have gone through a heat process which gives them their rich nutty flavor.  This keeps them from spoiling. They have also been hulled.  This process does not strip away all the bran and germ allowing them to retain a concentrated source of  fiber and nutrients .
This means however, that oats are not raw and will not sprout.

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Wednesday, September 21, 2011

Date and Tamarind Chutney

Date and Tamarind Chutney
Date and Tamarind Sauce is a sweet and sour combination of tastes. Dates are a great source of energy. All health food sources highly recommend that you include dates in your diet. Medjool dates are the best. They are excellent source of fiber and vitamin C. Though these sauces and chutney are easily available in Indian stores, I highly recommend that you make your own. The freshness and nutrients are the key factor to give a nice flavorful taste to the sauce.  Once made, it can be stored in your freezer for a few weeks. I make a big batch and then store it in several small containers so I can take one out at a time. I use chutneys with vegetable pancakes, muthia, samosa and bhajia to name a few. It is a great accompaniment to any appetizers and a must for Bhel.

Cooking Level: Very Easy
Preparation Time: 10 Minutes
Blend Time: 10 Minutes

Ingredients:
1    Packet Pitted Dates
1    Teaspoon Tamarind Paste or 1/4 Teaspoon Citric Acid
2    Teaspoon Sugar
1    Teaspoon Salt
1    Teaspoon Cumin Seeds
1    Teaspoon Coriander Seeds
1/4 Teaspoon Turmeric
1/4 Teaspoon Red Chili Pepper
Pinch Astofedia

Directions:
  1. Soak the dates and tamarind paste for an hour.
  2. Mix all the ingredients and blend well in a blender.
This is a sweet and sour sauce that goes well with samosas and savories, Bhel and all kind of chats.



Let me know what you think by leaving a comment! I love to hear from my readers!

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This Week's Healthy Tip


The Health Benefits of Dates

From dashinghealth.com 

1. Dates do not have cholesterol in them and they contain very less fat in them. Moreover, they are extremely rich in minerals as well as vitamins.
2. Dates are extremely rich source of dietary fiber, Vitamin B1, Vitamin B2, Vitamin B3 and Vitamin B5. They also contain Vitamin C and Vitamin A. 
3. Dates help in improving the digestive system as it is loaded with insoluble as well as fibers. Dates also have amino acids in them which is also good for the digestive system.
4. Dates are excellent source of energy as they have natural food based sugar like glucose, fructose and sucrose. For added benefits add milk and dates for an even more nutritious food. Dates are also very low in calories hence they are also beneficial for those trying to lose weight.
5. If you are facing constipation then soak dates all night long and have it in the morning after along with water for easy bowel movements.
6. It is also said to increase libido. Soak a fistful of dates in goat’s milk the night before. The next morning mash the dates in the milk and (add honey to it for taste) drink the same. 
7. Dates are also rich in potassium and they have very less sodium in it. This is extremely beneficial for the nervous system. Studies have indicated that having potassium rich foods can reduce the risk of strokes to a great extend. Dates are also helpful in reducing the LDL cholesterol.
8. Dates are very good for alcoholic inebriation.
9. The amount of iron is dates are very high and it is helpful in curing anemia. Those having iron deficiency can eat dates everyday for better health. Dates also have fluorine that reduces tooth decay.
10. Dates are helpful in treating abdominal cancer. The best part about having dates is that it is a completely natural food and nutritional supplement with no side effects. Dates are also known to improve the eye sight and it helps treating night blindness also.

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Wednesday, September 14, 2011

Cilantro Chutney


Cilantro Chutney

Cilantro is also known as coriander leaves. It is commonly used in our daily cooking has many health benefits. Dry coriander seeds are used in everyday cooking, but coriander leaves are known to lower blood sugar by stimulating the secretion of insulin.  For this reason it is called an anti-diabetic plant. This herb is also great for the skin.  For all of these health benefits, I add fresh dhania to my all recipes as a garnish. Though it is readily available in Indian stores, I highly recommend to make your own batch and eat it fresh or freeze it in a small container and use as needed.  This is great as sandwich spread or as a condiment with any meal.

Preparation Time: 10 Minutes
Cooking Time: 10 Minutes

Ingredients:

1 Bunch Fresh Cilantro
1 Green Chili
1 Piece Fresh Ginger
1 Teaspoon Lemon Juice
1 Teaspoon Cashews, Almonds or Peanuts
1 Teaspoon Cumin Seeds
Dash Turmeric
Salt to taste
Handful Thin Sev or Ganthia (optional)


Directions:
  1. Mix all of the ingredients in a blender. 
  2. Blend it well to make a paste.
  3. You can add water if needed. 
Chutney stays fresh for two days in the refrigerator.


Let me know what you think by leaving a comment! I love to hear from my readers!

Join my Newsletter here to receive a weekly email with The Sneak Peak Recipe and Healthy Cooking Tip right in your inbox for free


This Week's Healthy Tip


The Health Benefits of Cilantro  

Cilantro is also known as coriander leaves. It is commonly used in our daily cooking has many health benefits. Dry coriander seeds are used in everyday cooking, but coriander leaves are known to lower blood sugar by stimulating the secretion of insulin. For this reason it is called an anti-diabetic plant. This herb is also great for the skin. 

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Wednesday, September 7, 2011

Cottage Cheese Fritters - Bhajia


Cottage cheese fritters or "Pakoras" are a Saturday treat in my house. This is a guilty pleasure. This recipe is very simple and calls for a few ingredients.  Once done, they taste amazingly good.

Preparation Time: 10 minutes
Cooking Time:  20 minutes

Ingredients:

1    12 oz. Package Cottage Cheese
1    Medium Onion, diced finely
1    Tsp Cumin Powder
Salt to taste
1    Small Jalapeno, seeded & finely chopped
2    Tsp Cilantro, chopped
1/2 Cup Flour, white
2    Tbsp Cornstarch
Oil for deep frying


Directions:
  1. Empty the cottage cheese into a medium bowl. 
  2. Using a hand blender, blend the cottage cheese so it is smooth.
  3. Add onion, salt, cilantro, chili and cumin powder.
  4. Heat the oil in a fryer on medium heat.
  5. Spoon the mixture in a frying pan. Care should be taken at all times not to scald yourself.
  6. Deep fry until golden brown. 
  7. Serve hot with your choice of sauce.

date sauce
green chutney

Enjoy with different sauces.

You may also like vegetable pakoras. Try my recipes for Onion Pakora and/or Vegetable Pakora.

Nutrition Facts are for Entire Recipe.

Let me know what you think by leaving a comment! I love to hear from my readers!

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This Week's Healthy Tip


The Health Benefits of Cottage Cheese 


From xomba.com 

Cottage cheese was originally made in small cottages as a way to use leftover milk. In addition to being versatile, cottage cheese can be a nutritious addition to almost any diet. 
It’s Low in Calories and Fat
Even four percent milk fat cottage cheese is low in calories with about 120 calories per serving, but you can also buy low fat and fat-free versions which only have around eighty calories. Standard cottage cheese has anywhere from four to six grams of fat, while the fat-free is completely free of fat, although fat-free may have added starches to compensate. Because cottage cheese is filling, a single serving of this low calorie food can be quite satisfying.
It’s High in Protein
A single serving of cottage cheese has up to fifteen grams of protein, much of it in the form of casein, a slow digesting form of protein. Although not as high in protein as meat and poultry, it’s one of the best non-meat sources of protein around. The high protein content of cottage cheese and its high casein content make it a high satiety food so it reduces hunger for longer periods of time.
It’s Low in Carbohydrates
Most cottage cheese is low in carbohydrates with carb contents ranging from three grams to six grams. The low fat versions are often higher in carbs since they have added starches.
It’s High in Bone-Building Calcium
Calcium is important not only for building strong bones, but also for maintaining normal blood pressure. With around seventy grams per serving, cottage cheese can go a long ways towards meeting the daily calcium quota.
Don’t forget about the versatility of cottage cheese. It can be used as a healthy, low fat substitute for other higher fat soft cheeses. When pureed in a blender, it can be a base for a heart healthy, but tasty dip. Simply sprinkle in some herbs and spices to add flavor. It makes a refreshing warm weather side dish or dessert when served with fruit. Use it instead of sour cream on baked potatoes or as a substitute for ricotta cheese in lasagna. Mix it with yogurt or puree it into a smoothie. It also tastes great as a side dish with just a little added seasoning. You’ll find lots of other exciting ways to use this healthy, versatile food. Enjoy the health benefits of eating cottage cheese!


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