Carrot Halwa

Carrot Halwa

Carrot halwa is a north Indian treat. It is very famous and available at all Indian restaurants.  As you know Carrots are good for you, this sweet dish you will definitely love it. If You want to make it a low calorie dessert sugar can be substituted for splenda or reduce sugar to 1/2 cup. Carrots are naturally sweet in nature so reducing sugar will still make it tasty.

Cooking Level: Easy

Cooking Time: 40 Minutes

Servings: 4-5 persons

AO = Anti-Oxidant, GF = Gluten Free, HF = High Fiber, HP = High Protein

Ingredients:
2 lb grated carrot
3 cups of  2% reduced fat milk
3 tsp ghee or clarified butter(see post for ghee)
few silvered almonds and pistachios
1 tsp ground cardamom powder
1 cup dry carnation powder or ready made khoya or mava
1 cup sugar

Preparations:

Grated Carrots

1. Wash and grate the carrots. Set aside.
2. In a heavy sauce pan, add 3 tbsp of ghee on a medium heat.
3. Add the shredded carrots and cook for 5-7 minutes.
4. Add milk, sugar boil for 15 minutes on high heat stirring continuously so it does not stick at the bottom of pan.
5. Add dry carnation powder/ mava/ khoya as needed.
6. Mix it well and transfer contents in glass bowl and cover with plastic wrap.
7. Microwave the halwa in microwave for 2-3 minutes.
8. Mix all the contents and microwave for another 2-3 minutes.
9. You shall notice that milk is absorbed and carrots are cooked.
10. Garnish with pistachios and almonds
Enjoy!!

Tips: Mava is available in Indian groceries stores. You may substituted for Mava with evaporated milk.

Kansar: Traditional Gujarati Sweet Dish

KANSAR: Traditional Gujarati Sweet Dish 

Dr. OZ  has very good ideas about healthy lifestyles from all over the world. Often his discussions take me back to my roots. I was watching his show and the topic was "Cracked Wheat for Anti-aging."

 Our ancestors' knew all about the food with high nutrition value which includes cracked wheat.  Here is the good old traditional sweet dish using cracked wheat which is made on any auspicious day such as wedding, festivals like Diwali.
Kansar is believed to bring  good Luck!!

Preparation time: 5 minutes
Cooking time: 15 minutes
Cooking level:  easy

Ingredients
3/4 cup Cracked Wheat or Wheat Germ
1/4 cup Whole Wheat flour
4  Cups water
3 tbsp Jaggery or Molasses or Agave Nectar or brown sugar
2 tsp White fine sugar in powder form for sprinkling
3 tbsp Ghee or Unsalted butter

For vegan and Jain  may use canola oil.

Preparation
1.Mix cracked wheat and wheat flour.
2. Add 1tbsp of ghee or clear butter or oil for vegan in the flour.
3. In a medium sauce pan, boil the water add jaggery or molasses or agave nectar for sugar free recipe
4.Add crack wheat with flour mixture in boiling water.
5. Mix well and cook for 15 minutes on a low heat.
6.Check for water is absorbed completely.
7. Take it out in a plate sprinkle with ghee/oil and powdered sugar.
Enjoy!!

Halva- sherra

Halva is a great traditional dessert that almost every Indian loves. Halva is nourishing, and it's a "feel good" food. This recipe is very dear to me because it is associated with memories of my father.
My father loved to make and eat halva. As a 9 year old i used to help him in kitchen, so making halva was actually my first cooking lesson.

 Prep time: 5 minutes

Cook time: 10-12 minute
Serves:  4-6

Level: very easy recipe

Recipe type: , DF = Dairy Free,
 J = Jain,
 V Vegan

Ingredients:
3/4 cup whole wheat flour add 1/4 cup cream of wheat
1/2 cup drawn butter or ghee or canola oil for vegan recipe
3 cups water
1/2 cup of brown sugar and /or add jagr i(healthy calories) 
several slivered almonds
several strands of saffron
2 tbsp golden raisin
1/4 tsp of ground cardamom powder

Directions:
In a saucepan add 3 cups of water add saffron and sugar or jagri and bring it to a boil.and set it aside.
Roast flour mixed with cream of wheat with butter or oil in a heavy pan  till it turns golden brown.
It's a good idea to to add raisins to the flour while roasting. Golden raisins will turn plump once the flour is roasted.
Once it is roasted add the boiled water and mix well.cook on low heat for 2-3 minutes or until it thickens. Keep stirring slowly till it thickens to prevent sticking.
Cover and cook for two more minutes. The ghee or oil will start separating on the side.
Empty the mixture into a serving dish and Garnish with cardamom and slivered almonds.

Tips:To save yourself some trouble,you can make the cream of wheat mixture in advance. Once the mixture is ready it can be placed in a glass bowl and microwave for 4-5 minutes. This will help to keep the mixture from sticking to the pan. 
Drawn butter can also be made in microwave.I explained the process in my morning class in which I gave instructions on making it for Sunday breakfast.  My students were very happy with results and taste.

Mango Pulp

Mangoes and summer go great together.  Here is a quick recipe for Mango Pulp! Mangoes are needed to ripe at room temperature. It should be soft to touch. That means it is ready for pulp and juice. Juice can be thick little ice or milk can be added to desired thickness.

Preparation time: 25 Minutes

Serves: 2-4

Ingredients:

6 Ripe Mangoes (soft to the touch so that when you press them it will leave a dent)

Directions:

1. Soak mangoes in cold water for half an hour.
2. Squeeze a few times to soften.
3. Squeeze into a bowl and blend with hand blender.
4. Drain with a sieve.
5. Refrigerate immediately.

Tips:

• I like to leave one mango seed in the pulp so it does not tarnish.  
• Ready mango pulp is easily available in cans.
• This is popularly called Ras all over state of Gujarat.
• It goes very well with puffed puri.
• Pulp is used to make Mango Lassi, Kulfi and Ice Cream.

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Fresh Fruit Salad

Fruit Salad

Spring is in the air. The weather has never been this perfect.  It reminds me of fresh fruit salad. This recipe is quick, easy and delicious to enjoy.  Even fussy fruit eaters will also happily enjoy it. This fruit salad is refreshingly fresh and healthy, too.

All you need is fresh fruit, the milk of your choice, sugar and custard powder.

Ingredients: 

2		Bananas, cut into small cubes
1	Can	Orange Segments or 1 Cup Sliced Orange
Few		Fresh Strawberries washed and cut into quarters
		Green & Red Grapes cut in half
Few		Blueberries, washed
1	Medium	Apple cut into small cubes
1		Red Pear cut into small cubes
4	Cups	Milk, your choice, boiled & cool or just cold milk, your choice or 2 % milk
2	Tsp	Custard Powder
4	Tsp	Sugar or to your taste
Few		Almonds, Raisins or dried Cranberries and Pomegranate seeds (optional)

Directions: 

1. Boil 4 cups of milk and let it cool.
2. In a  small bowl, take the custard powder and add sugar and 1/2 cup of milk. 
3. Mix well and then add into the boiled milk while stirring continuously.
4. Let the milk cool down.
5. Add all of the chopped fruits. 
6. Cut bananas into small cubes like the apple and pear. 
7. Add all of the ingredients.
8. Refrigerate it. 
9. Enjoy as a dessert or as a snack any time.

Serving Size is 1/20 of Entire Recipe.

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Potential Health Benefits of Eating Fruit

From: WeightLossForAll.com 

• Potential for weight control
• More energy for exercising
• Reduced risk of cardiovascular diseases
• Reduced risk of developing cancers
• Lower blood pressure
• Potential to lower cholesterol
• Reduced risk of developing type 2 diabetes
• Potential to slow down age process

Shrikhand - Sweet Yogurt with Saffron

Shrikhand with Fruits

We all know that the goodness of yogurt and its prebiotics are healthy for the body. In the state of Gujarat, India, the summers are very hot and the humidity is very high, so yogurt is a must to eat with meals.  One of the most popular items in all of Gujarat is Shrikhand. It is sweet in taste and is eaten with Puffed Puri.  It is very easy to make and it stays fresh for 3-4 days in the refrigerator. It also freezes well.  For parties and fun events, it can be made ahead of time.

Preparation Time: 40 Minutes

Cooking Difficulty Level: Very Easy

Serves: 4-6

Recipe Type: Jain, High Protein, Gluten free

J, HP, GF

Ingredients:

32    Ounces Plain Low Fat Yogurt or Regular Dannon 1/2 Cup Sugar 2    Tbsp Slivered or Powdered Almonds, Pistachios & Nutmeg (optional) Fruit of Your Choice: Strawberries, Blueberries, Raspberries

How to Prepare:

1. Lay out a big towel and newspaper for thickness. Now cover with a cheese cloth.
2. Spread plain yogurt on the cheese cloth for about an hour.
3. Sprinkle sugar to cover the surface of the yogurt.
4. Mix it thoroughly on the cheese cloth with a spoon. 
5. Put the mixture through a sieve it for smoothness.
6. Ground nuts, powder, and saffron can be added.

Plain Shrikhand

Tips:

• This is a healthy delight. It is very well known by Gujarati families for its richness.
• Skim yogurt can also be used. 
• For variety, vanilla can be added.
• Another idea is to use with sliced fruits. Strawberries and mangoes are favorites.

10 Reasons Yogurt is a Top Health Food

From: AskDrSears.com 

1. Yogurt is easier to digest than milk. Many people who cannot tolerate milk, either because of a protein allergy or lactose intolerance, can enjoy yogurt. The culturing process makes yogurt more digestible than milk. The live active cultures create lactase, the enzyme lactose-intolerant people lack, and another enzyme contained in some yogurts (beta-galactosidase) also helps improve lactose absorption in lactase-deficient persons. Bacterial enzymes created by the culturing process, partially digest the milk protein casein, making it easier to absorb and less allergenic. In our pediatric practice, we have observed that children who cannot tolerate milk can often eat yogurt without any intestinal upset. While the amount varies among brands of yogurt, in general, yogurt has less lactose than milk. The culturing process has already broken down the milk sugar lactose into glucose and galactose, two sugars that are easily absorbed by lactose-intolerant persons.

2. Yogurt contributes to colon health. There's a medical truism that states: "You're only as healthy as your colon." When eating yogurt, you care for your colon in two ways. First, yogurt contains lactobacteria, intestines-friendly bacterial cultures that foster a healthy colon, and even lower the risk of colon cancer. Lactobacteria, especially acidophilus, promotes the growth of healthy bacteria in the colon and reduces the conversion of bile into carcinogenic bile acids. The more of these intestines-friendly bacteria that are present in your colon, the lower the chance of colon diseases. Basically, the friendly bacteria in yogurt seems to deactivate harmful substances (such as nitrates and nitrites before they are converted to nitrosamines) before they can become carcinogenic.

Secondly, yogurt is a rich source of calcium - a mineral that contributes to colon health and decreases the risk of colon cancer. Calcium discourages excess growth of the cells lining the colon, which can place a person at high risk for colon cancer. Calcium also binds cancer-producing bile acids and keeps them from irritating the colon wall. People that have diets high in calcium (e.g. Scandinavian countries) have lower rates of colorectal cancer. One study showed that an average intake of 1,200 milligrams of calcium a day is associated with a 75 percent reduction of colorectal cancer. As a survivor of colon cancer, I have a critical interest in the care of my colon. My life depends on it.

3. Yogurt improves the bioavailability of other nutrients. Culturing of yogurt increases the absorption of calcium and B-vitamins. The lactic acid in the yogurt aids in the digestion of the milk calcium, making it easier to absorb.

4. Yogurt can boost immunity. Researchers who studied 68 people who ate two cups of live-culture yogurt daily for three months found that these persons produced higher levels of immunity boosting interferon. The bacterial cultures in yogurt have also been shown to stimulate infection-fighting white cells in the bloodstream. Some studies have shown yogurt cultures to contain a factor that has anti-tumor effects in experimental animals.

5. Yogurt aids healing after intestinal infections. Some viral and allergic gastrointestinal disorders injure the lining of the intestines, especially the cells that produce lactase. This results in temporary lactose malabsorption problems. This is why children often cannot tolerate milk for a month or two after an intestinal infection. Yogurt, however, because it contains less lactose and more lactase, is usually well-tolerated by healing intestines and is a popular "healing food" for diarrhea. Many pediatricians recommend yogurt for children suffering from various forms of indigestion. Research shows that children recover faster from diarrhea when eating yogurt. It's good to eat yogurt while taking antibiotics. The yogurt will minimize the effects of the antibiotic on the friendly bacteria in the intestines.

6. Yogurt can decrease yeast infections. Research has shown that eating eight ounces of yogurt that contains live and active cultures daily reduces the amount of yeast colonies in the vagina and decreases the incidence of vaginal yeast infections.

7. Yogurt is a rich source of calcium. An 8-ounce serving of most yogurts provides 450 mg. of calcium, one-half of a child's RDA and 30 to 40 percent of the adult RDA for calcium. Because the live-active cultures in yogurt increase the absorption of calcium, an 8-ounce serving of yogurt gets more calcium into the body than the same volume of milk can.

8. Yogurt is an excellent source of protein. Plain yogurt contains around ten to fourteen grams of protein per eight ounces, which amounts to twenty percent of the daily protein requirement for most persons. In fact, eight ounces of yogurt that contains live and active cultures, contains 20 percent more protein than the same volume of milk (10 grams versus 8 grams). Besides being a rich source of proteins, the culturing of the milk proteins during fermentation makes these proteins easier to digest. For this reason, the proteins in yogurt are often called "predigested."

9. Yogurt can lower cholesterol. There are a few studies that have shown that yogurt can reduce the blood cholesterol. This may be because the live cultures in yogurt can assimilate the cholesterol or because yogurt binds bile acids, (which has also been shown to lower cholesterol), or both.

10. Yogurt is a "grow food." Two nutritional properties of yogurt may help children with intestinal absorption problems grow: the easier digestibility of the proteins and the fact that the lactic acid in yogurt increases the absorption of minerals. And even most picky-eaters will eat yogurt in dips and smoothies and as a topping.

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Kulfi - Indian Ice Cream

Kulfi with Falooda & Nuts

This recipe is very easy to make, is always a hit at parties and looks very presentable. Above all it tastes very yummy! No one knows it's a snap. I make this kulfi in advance so I always have it ready for my guests.  The Indian community believes in always being a gracious host. This is one of my most popular dishes that my guests crave.  The rule of thumb here is that I use up leftover milk which is close to its expiration date. I also cook this with my daily meals to have on the side. Once the milk is half-boiled, I move it from the pot to a microwaveable container and the rest of the boiling is done in the microwave oven. Every so often I stir the milk until it changes color to a vanilla hue.  Then I cool it down and add my flavoring of choice.  Let me know how it turns out. I love to hear from my readers!

Preparation Time: One hour
Serves: 10-12

Ingredients:

2	Quart	Milk
1	Cup	Sugar
	Choose Flavoring:	Mango
		Rose
		Sapota
		Vanilla
	Choose Garnish:	Almonds
		Pistachios
		Saffron
		Cardamom Powder

Directions: 

1. Boil milk for half an hour until it reduces to half the amount. The color of the milk will change. (The color of the milk in the photo (vanilla-colored) is the correct color for freezing.  If I'm having a party, I will add color to it to make it more festive which will freeze as well.)
2. Add sugar and continue to boil for a few minutes until sugar is dissolved and milk is thickened.
3. Stir very carefully so the milk does not stick to the bottom.
4. For rose and vanilla add the flavor and set in a flat plastic container so it can be cut into pieces.
5. For mango and sapota flavor, fruit can be drained and blended and added in cold milk.  Set in a flat plastic container so it can be easily cut.  Freeze it for at least 3 hours.

Easy Directions: 

Blend together:

1	Pint	Whipping Cream
1	Can	Condensed Milk
1	Can	Evaporated Milk

                          Few drops of green color

1. Add flavor of your choice and set it in a flat plastic container. 
2. Freeze it for 3 hours.
3. I usually add green color to it (Photo is natural vanilla coloring). I like to garnish kulfi with falooda, rose syrup and some ground nuts.
4. Falooda noodles, or "Sev," are available in Indian stores. Just boil for couple of minutes, drain and set aside. 

To Garnish Kulfi:

1. Cut the desired number of pieces with a knife and place it in a bowl. 
2. Add falooda.  
3. Drizzle some rose essence and top it off with grounded nuts of your choice.

Serving Size is 1/2 Serving.

Health benefits of Sapodilla/Sapota

From: http://www.nutrition-and-you.com/sapodilla.html 

• Sapodilla is rich in dietary fiber (5.6 g/100g), which makes it a good bulk laxative. The fiber content helps relieve constipation episodes and helps protect the mucous membrane of the colon from cancer causing toxins by firmly binding to them.
• The fruit is rich in antioxidant poly-phenolic compound tannin. Tannins are a complex family of naturally occurring polyphenols that neutralize acids by precipitating proteins. Research studies found that tannins have shown to have potential anti-inflammatory, antiviral, anti-bacterial, and anti-parasitic effects. Hence, these compounds have many useful medicinal applications such as anti-diarrheal, hemostatic (stops bleeding) and as a remedy for hemorrhoids.
• Furthermore, the anti-inflammatory effect of tannins help limit conditions like erosive gastritis, reflux-esophagitis, enteritis, and irritating bowel disorders. Some other fruits that are rich in tannins include pomegranate, persimmon, grapes..etc.
• Sapote contains good amount of antioxidant vitamins like vitamin C (24.5% of recommended daily intake per 100 g of fruit) and vitamin A. Vitamin A is essential for vision. It is also required for maintaining healthy mucus membranes and skin. Consumption of natural fruits rich in vitamin A has been known to protect from lung and oral cavity cancers. So also, consumption of foods rich in vitamin C helps body develop resistance against infectious agents and scavenge harmful free radicals.
• Fresh ripen sapodilla are good source of minerals like potassium, copper, iron and vitamins like folate, niacin and pantothenic acid. These compounds are essential for optimal health as they involve in various metabolic processes in the body as cofactors for the enzymes.

There are many cultivars of sapodilla are grown worldwide like-

• Brown Sugar variety -  Fruit is medium to small, 2 to 2-1/2 inches long, nearly round. Skin is light, scruffy brown. Flesh pale brown, fragrant, juicy, very sweet, and rich, texture slightly granular. Quality is very good.

• Prolific variety –  The fruit is round-conical, 2-1/2 to 3-1/2 inches long and broad. Skin is scruffy, brown, becoming nearly smooth at maturity. Flesh light pinkish, mildly fragrant, texture smooth, flavor sweet, quality good. Tree bears early, consistently and heavily.

• Russel type-  The fruit is large, round, 3 to 5 inches in diameter and length. Skin is scruffy brown with gray patches. Flesh is pinkish, mildly fragrant, texture somewhat granular. Flavor is rich and sweet.

• Tikal - A new seedling selection with excellent flavor. Elliptic in shape, light brown in color, smaller than Prolific. Ripens very early.

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Gulab Jamun

All Indian Restaurants serve Gulab Jamun religiously.  It tastes great both hot and cold.  Once you try the homemade version, you may never go back to a restaurant!

Preparation Time: 30 Minutes
Serves: 8-10

Ingredients:

1	Packet	Gulab Jamun Mix from Indian Store
1	Pint	Whipping Cream
1	Tsp	Cardmom Seeds
Few		Pistachios
		Vegetable Shortening for Frying
		Saffron
2	Cups	Sugar for Syrup
4	Cups	Water
		Rose Essence

Directions:

Syrup:

1. Mix sugar and water in a medium pot over very low heat until sugar dissolves and it looks like syrup instead of water.

Dough:

1. Make a dough from the Gulab Jamun Mix packet with whipping cream.
2. Knead into smooth consistency. 
3. Make equal portions of balls in an oblong shape.
4. The trick is that the pistachios and saffron have to be stuffed in the oblong shape.
5. Fry all the balls in a frying pan over low to medium heat.
6. Once it is fried until golden brown, dip all of the balls into the syrup.
7. Bring syrup to a boil for 3-4 minutes. This will bring puffiness into the balls.

Nutrition Facts for 1/3 Serving

This Week's Healthy Tip:

From Nutrition-and-You.com

Health benefits of cardamom

• This exotic spice contains many plant derived chemical compounds that are known to have anti-oxidant, disease preventing and health promoting properties.
• The spicy pods contain many essential volatile oils that include pinene, sabinene, myrcene, phellandrene, limonene, 1, 8-cineole, terpinene, p-cymene, terpinolene, linalool, linalyl acetate, terpinen-4-oil, a-terpineol, a-terpineol acetate, citronellol, nerol, geraniol, methyl eugenol, and trans-nerolidol.
• The therapeutic properties of cardamom-oil have found application in many traditional medicines as antiseptic, antispasmodic, carminative, digestive, diuretic, expectorant, stimulant, stomachic and tonic.
• Cardamom is a good source of minerals like potassium, calcium, and magnesium. Potassium in an important component of cell and body fluids that helps control heart rate and blood pressure. Copper is required in the production of red blood cells.
• It is also an excellent source of manganese and iron. Manganese is a co-factor for the enzyme superoxide dismutase, which is a very powerful free radical scavenger. Iron is required for red blood cell formation.
• The pods are rich in many vital vitamins including riboflavin, niacin, vitamin-C that are essential for optimum health.

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Almond Burfi

This is a great almond dessert that is one of my favorite kind of sweets. It pleases my palate for a sweet taste and because it is made with almonds that are so healthy and nutritious, I don't feel guilty eating it.  Every so often I make this and it lasts for a long time. My guests always love it, too!  Keep reading below for the Health Benefits of Almonds!

Cooking Difficulty Level: Easy
Preparation Time: 30 Minutes
Serves: 20-30 pieces

Ingredients:

1	Packet	MTR Badam Feast
2	Cups	Almond, ground
2	Cups	Dry Milk Powder
1	TSp	Cardamom
		Saffron
1	Cup	Milk
1/2	Stick	Unsalted Butter or Ghee
		Silver Foil Imported from India

Directions:

1. Heat the butter in a pan on medium heat.
2. Add saffron to the milk and pour the milk, the packet of of Badam Feast and the almond powder to the pan.
3. Stir the mixture for a few minutes. You would notice that the mixture will start to thicken making a paste or dough.
4. Add the dry milk powder and the cardamom and stir it consistently.
5. Pour the mixture into a square pan. 
6. Let it cool for half an hour. 
7. Cover with silver foil.
8. Cut into desired pieces.

Serving Size is for 2 pieces.

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Health Benefits of Almonds
From OrganicFacts.net 

• Good for the brain: Almond is a source of many nutrients which help in development of the brain. Almond induces high intellectual level and has been considered as an essential food item for growing children. Many mothers give almonds soaked in water to their children daily in the morning (2-3 pieces of soaked almonds are good enough, you can also remove the outer shell if it causes allergy to you.
• Regulates cholesterol: Regular consumption of almonds helps to increase the level of high density lipoproteins (HDL) and reduce the level of low density lipoproteins (LDL), thereby effectively controlling cholesterol levels. LDL cholesterol is called bad cholesterol.
• Good for heart: Mono-saturated fat, protein andpotassium contained in almonds are good for the heart. Vitamin E acts as an antioxidant and reduces the risk of heart diseases. The presence of magnesium in almonds helps to avoid heart attacks. Almonds help reduce C-reactive protein which causes artery-damaging inflammation. Almond is also a source of folic acid. They therefore help to reduce the level of homocystein, which causes fatty plaque buildup in arteries.
• Skin care: The benefits of almond for skin care are well known, and hence a massagewith almond oil is often recommended for new born babies. Almond milk is also added in some soaps as almonds help in improving the complexion of the skin.
• Regulates blood pressure: Potassium present in almond helps to regulates blood pressure. Almonds are very low in sodiumwhich also helps in containing blood pressure.
• Prevention of cancer: Almond improves the movement of food through the colon, thereby preventing colon cancer.
• Protection against diabetes: Almonds also help in reducing the rise in sugar and insulin levels after meals. This offers protection from diabetes.
• Good in pregnancy: Almond contains folic acid. Folic acid helps to reduce the incidence of birth defects in newborn babies.
• Weight loss: Unsweetened almond milk helps one to reduce weight. The mono-saturated fat contained in almonds satisfies appetite and prevents over-eating. Studies have revealed that almond rich low calorie diet is good for obese people to assist in shedding their weight.
• Prevention of constipation: Almonds are rich in fibre. Like most other fibre rich food, almonds also help in preventing constipation. Make sure you drink good amount of water after eating almonds.
• Boosts energy: The presence of manganese, copper and Riboflavin helps in energy production.