Three Bean Salad.. and a Mother’s Day Giveaway!

What better occasion than Mother’s Day to share this very informative post with you all. As mothers we do everything for everyone else but us. We forget about our health, our well-being and “me” as an individual. In this day Cancer is ubiquitous. Every family has atleast one person who has been diagnosed with some form of cancer or the other. For us as women, breast cancer is most concerning. Breast cancer has become quite commonplace today. We can however fight it with good, healthy food and lifestyle. These are also the topics that Dr Kristi Funk addresses in her latest book “Breasts, an owner’s manual" which was released onto the bookshelves on May 1st , 2018. 

For those of you who are not familiar with Dr. Kristi Funk, she is a leading board-certified breast cancer surgeon and specialist in comprehensive wellness, including nutrition, fitness, and stress management. Best known as the breast surgeon for Angelina Jolie and Sheryl Crow, Dr. Funk has compiled her accessible and powerful strategies for reducing cancer risk and achieving optimal overall health into this much-anticipated book, Breasts: The Owner’s Manual. 

To get your own free copy by participating in the giveaway, all you have to do is enter your email Address. 

Dr. Funk embraces meat reduction for healthy living. She personally provided a selection of delicious Meatless Monday recipes exclusively for us bloggers to try. Today I am sharing with you another of her very healthy, quick and easy recipe which is right up my alley: a three-bean Salad! This is a salad that can be rustled up within minutes. It would make for a delicious weekday meal, perfect for potlucks, parties, picnics and barbecues!! Do try it. 

I have tried not to alter anything and I am presenting Dr. Funk’s recipe verbatim.

Three beans walk into a Salad..

Serves 6

Ingredients:

1 can black beans (rinsed well)

1 can kidney beans (rinsed well)

1 can chickpeas (rinsed well, save chickpea liquid)

1 avocado cut into half inch cubes

2 Persian cucumbers chopped into 1/2 inch cubes

1/2 cup tomatoes (chopped)

1 tsp fresh oregano (preferred) or 1/2 tsp dried oregano

2 to 3 T of red wine vinegar

1-2 T chickpea liquid

Salt and pepper to taste

Directions:

Combine beans, veggies and avocado and toss gently. Add oregano, then toss, add chickpea liquid, then red wine vinegar and salt and pepper to taste.

Tip: Chill the beans before making this if you are planning to eat it right away. Or you can make it (minus the avocado), chill for an hour, then add the avocado right before serving.

I am bringing this salad to all my friends at Angie's Fiesta Friday #223. Her cohost this week is the amazing Mollie @ The Frugal Hausfrau.

Please do share your thoughts. Your opinion matters!

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Spicy Karela ( Bitter gourd cooked with spices)

Most people shy away from Karela (bitter gourd or bitter melon in English). I for some reason love it. Every time I go get my groceries, if I see bitter gourd I will surely buy it. May be because I am aware of the immense health benefits and  the nutritional value of bitter gourd, especially for diabetics. People don't like it because of it's bitterness. I am of the opinion that either they have eaten a bitter gourd dish that has not been cooked properly. If a bitter gourd is cooked in the correct manner, there is little to no bitterness in the dish. Check my fried bitter gourd and the Masala Karela recipes.

Today I am bringing to you another of my favorite, easy to make bitter gourd recipes that does not leave the Karela tasting bitter! This recipe was shared by my sister.  I have modified it to make it tastier and more convenient.  Do try it.. You may like it!! 

Servings: 4-6

Prep time: 20 mins Cook time: 15-20 minsTotal time: 35-40 mins

Ingredients: 

Bitter gourd/ Karela: 2 medium sized

Turmeric powder/ haldi: 1 tsp

Salt: 1 tsp

Water: 4 cups

Tamarind pulp: 1/2 tsp

Jaggery/brown sugar: 1 tsp

Coconut oil: 1 tbsp

Mustard seeds: 1 tsp

Curry leaves: 1 sprig

Garlic : 4-6 cloves, chopped 

Red chilli powder: 1 tsp

Freshly grated coconut: 2 tbsp

Method:

Chop the Karela either in circles or in pieces. Take this in a bowl. 
Add turmeric powder, salt and keep aside for atleast 15 mins. I usually leave it overnight like that in the fridge ( for convenience). 

After 15 mins ( or whenever you are ready to cook it), squeeze the Karela a fistful at a time and keep aside. Do this with all the available bitter gourd. Discard the remaining water. 

Take this squeezed bitter gourd in a sauce pan or pot. 
Add 4 cups water, jaggery and tamarind pulp. 
Bring this to a boil, reduce the flame and cook it until the Karela is just tender. Turn off the flame and let it cool down slightly.  
When it has cooled down enough to handle it, drain the water completely. Discard the water. Keep the cooked Karela aside. 

In a sauté pan or frying pan, heat 1 tbsp coconut oil.
Add the mustard seeds. 
Once the mustard seeds splutter, add the curry leaves and chopped garlic. Sauté for few seconds until the garlic is fragrant. 
Add the red chilli powder. Sauté for 10 seconds.
Now add the cooked Karela, freshly grated coconut and if needed a pinch of salt( I usually don't add salt as we already added it earlier during marination). Mix and let it all come together for 2 mins. Turn off the flame.

Serve hot. 

Goes well with rice and dal, yogurt rice or roti.

I am bringing this to my dear friend Angie's Fiesta Friday#175. I bet they have not heard of this dish. Her cohosts this week are Monika @ Everyday Healthy Recipes and Suzanne @ A Pug in the Kitchen. Both are very talented bloggers.

Enjoy!

Cooking made easy: 

The key to ensuring that Karela is not bitter is either to marinate it with salt and turmeric powder, squeeze it out and discard the water or to boil it in water, squeeze and remove and discard the water. 

Tip for healthy living:

Since time immemorial, bitter gourd had known for its health benefits in diabetics. The most significant being the insulin like properties of it's juice which is used in diabetics to keep their blood sugar levels under control. Research however has shown inconclusive results. Karela is also used as a blood purifier. It is supposedly helpful in people with toxemia, and helps boost the immune system. There have been also other claims like its use in people with gout, piles etc, but there has been no scientific evidence to support it.

References:

http://www.webmd.com/vitamins-supplements/ingredientmono-795-BITTER%20MELON.aspxactiveIngredientId=795&activeIngredientName=BITTER%20MELON
http://www.bitter-gourd.org/health-benefits/
http://juicing-for-health.com/basic-nutrition/healing-vegetables/health-benefits-of-bitter-gourd.html

Food for thought: 

Fortitude is the guard and support of other virtues. John Locke

Please do share your thoughts. Your opinion matters!

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Paneer Jalfrezi

My husband and I both love paneer. My husband more than me ! The other evening, I had this sudden urge to eat paneer jalfrezi. This is a very simple and delicious dish that has bell peppers, onions, tomatoes, spices and of course paneer! It is usually a dry dish with very little sauce, but there do exist versions with sauce. To me, Jalfrezi  is dry & flavorful.

Will you believe me if I tell you that I made this dish in under 15-20 minutes?? Yes, I did. When I tell someone that I did something in such a short time, people find it hard to believe!! But it is possible!!  The reason I can make a dish this quick is because I prep as I cook. While I pan fried the paneer, I got the vegetables I required out of the refrigerator. I chopped the onions and kept ready. While the pan was getting hot, I chopped my tomatoes. When I sautéed the onions, I chopped the bell peppers & the paneer and kept ready. When everything was in the pan and coming together, I even cleaned the kitchen! I  made this dish and had dinner as I was doing my laundry.Of course, you cannot do it for all dishes and definitely this method may not work for everyone, but it works for me!! I made this dish and had dinner as I was doing my laundry.

Here is how to make this super simple dish!!

Prep time: 15 mins ( for those who prep)Cook time: 10minsTotal time: 25 mins

Ingredients:

Paneer ( Indian cottage cheese): 250 gms
Cooking oil: 1 tbsp + 1 tbsp
Cumin seeds: 1 tsp
Dried red chillies: 3-4, broken into pieces.
Onion: 1 medium sized, diced large.
Ginger: 1 inch piece, sliced julienne
Tomato: 1 medium sized
Green bell pepper: 1
Red bell pepper: 1
Orange bell pepper: 1
Turmeric powder: 1 tsp
Garam masala powder: 1/4 tsp
Kasoori methi( dried fenugreek leaves): 1/2 tsp.
Vinegar: 1 tsp
Salt: to taste
Coriander leaves/cilantro: 1 tbsp, chopped for garnish.

Method:

Slice the paneer into bite-sized pieces. Sprinkle a little bit of salt and keep aside.

Wash, deseed and slice the bell peppers and tomato into 1 cm thick slices.

Heat 1 tbsp oil in a skillet/ frying pan. 

Place the paneer pieces in a single layer. Fry it for 2-3 minutes on each side or until lightly golden.

Remove from the pan and keep aside.

To the same pan add the other 1 tbsp oil. Heat on medium heat. 

Add cumin seeds. Once they splutter, add the turmeric powder,  red chillies, diced onion and ginger. 

Sauté for 2 mins. Now add the bell peppers, sauté for a minute. 

 Add the sliced tomato and sauté for a minute or two.

 Add garam masala, salt, kasoori methi & vinegar. Mix well. Saute for a couple of minutes until it all comes together.

Turn off the flame. Garnish with finely chopped cilantro.

Serve hot with rice/ roti( flatbread)/ poori ( fried flatbread) or just regular bread.

Enjoy!!

Cooking made easy:

Whenever you bring a block of paneer, cut it into bite-size pieces, soak it for 10 mins in warm water that has a pinch of turmeric and a little salt . Then pan fry it until golden brown. You can store it in the freezer for future use.

Tip for healthy living:

Paneer is a great source of calcium for vegetarians.

Food for thought:

One cannot and must not try to erase the past merely because it does not fit the present. Golda Meir

Grilled Corn- Zucchini Salsa with Sriracha

It is Labor Day weekend! Most people have barbecues that they are either going to or are hosting. If nothing, you may have guests coming over. Well, if nothing else, being that this is the last long weekend of the summer, you might want to put your feet up and just plain relax!

For all these occasions, I have the perfect dish for you! Something you don't have to sweat in front of the stove for and something you can put together in a jiffy. Yes, my Zucchini- Corn Salsa! Pair it with some tostitos or some healthy quinoa chips and a cold drink and you are all set! You can party alone or with a bunch of people!! This is a semi-homemade dish. You can also make it completely home-made! I was in a rush, therefore used readymade salsa. You can make the salsa from scratch, the recipe for which can be found here. You can also find this tomatillo salsa or salsa verde interesting.

Now let me tell you how to transform a mundane store-bought salsa into something amazingly healthy!

Servings: 8-10

Prep time: 5minsCook time: 10 minsTotal time: 15 mins

Ingredients:

Zucchini: 1, medium-sized, diced small
Onion: 1 small, diced small
Olive oil: 1 tsp
Grilled Corn on the cob: 1, medium, shucked. ( you can also use canned corn kernels. If using the can, use 1 can , rinsed and drained).
Salsa: 1 jar, mild/medium spice level ( you can choose any brand and any spice level that you prefer.
Salt: a pinch
Black pepper: 1/4 tsp
Sriracha: 1 tbsp ( can adjust based on individual spice level)
Cilantro: 1 tbsp, finely chopped

Method:

Heat oil in a skillet on medium flame. Add the chopped onion. Sauté for 2-3 mins until the onion is wilted.

Now add the shucked corn kernels. Cook for a minute.

Add the diced zucchini. Cook for 1-2 mins.

Add  the salsa, Sriracha, salt &  pepper.  Mix and cook for 2 mins.

Garnish with fresh cilantro.

Keep chilled in the refrigerator until ready to use. Lasts for 7-10 days in the refrigerator.

Can be made ahead for a party.

Serve with chips of your choice.

I served with tostitos scoops and gluten free quinoa-black bean chips.

Enjoy! 

I am sharing this healthy version of salsa with my friends at Throwback Thursday #53, Fiesta Friday #135 and Saucy Saturday#59! Angie's co-hosts this week are Jhuls @ thenotsocreativecook and Suzanne @ apuginthekitchen.

Cooking made easy:

If you do not have grilled corn, it is absolutely fine! I had some leftover grilled corn that I used.  You can make this delicious salsa with canned corn kernels or steamed corn on the cob. You can also use frozen corn kernels.

Other vegetables like peppers can be diced and added.

Tip for healthy living:

Physical activity is recommended for all ages and almost all physical conditions.  For adults, 30 mins of moderate exercise daily or 75 mins of strenuous exercise through the week is recommended. For kids 2-16 years of age, 60 mins of moderate exercise daily is recommended .

Food for thought:

Some cause happiness wherever they go; others whenever they go. Oscar Wilde

Please do share your thoughts. Your opinion matters!

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Ambe Upkari ( Ripe mangoes in a hot & sweet sauce)

While mango season is over in India, here in the United States, we still get fresh mangoes. I love mangoes! When I was little, we used to pluck mangoes from the trees in our yard and eat them. We had atleast 7 varieties. We still have mango trees. I miss them..

Ambe upkari is a traditional konkani dish. It is usually made using ripe mangoes that are sour and cannot be eaten as is! Hence, it is cooked in a hot and sweet sauce. The net result is an explosion of sweet, sour and hot flavors in your mouth, causing it to be an unique and satisfying experience.

This is a very easy dish to make and is usually made for a festive occasion.  The month of Shraavan, hails the beginning of festivals in India. Shraavan is considered the holy month in India and many people observe fasting of varying degrees throughout the month. Today is Varamahalkashmi Vrata, where in prayers are held in the honor of Goddess Lakshmi, the Goddess of wealth, seeking prosperity.

Let us now check out the recipe.

Servings: 6

Prep time: 10 minsCook time: 20 minsTotal time: 30 mins

Ingredients:

Ripe, sour mangoes: 6, medium-sized
Water: 6 cups + 1 cup
Jaggery: 1 cup ( can use brown sugar/palm sugar/date sugar)
Salt: 1/2 tsp
Green chillies: 4, slit ( number of green chillies can be adjusted as per individual desired spice level)
Flour: 1 tbsp

For tempering:
Coconut oil: 1 tsp
Mustard seeds: 1/2 tsp
Dried Red chillies: 2 nos, broken into 2 pieces

Method:

Wash the mangoes thoroughly. Peel each mango using your hands and not the peeler. Put the mango seed with pulp intact into a pot.

Put the peels in another pot. Add 6 cups water to the pot with the peel. Using your fingers, remove any remaining pulp from the peel. Now strain the peel and the water to the pot with the seed and pulp. Discard the peel now.

Add salt, jaggery, slit green chillies and boil it on medium high flame for 10-15 mins.

While the mixture is boiling, mix 1 tbsp flour in 1 cup water until homogeneous. Add this to the boiling mixture. Reduce the flame to low and cook it for another 5-7 minutes, stirring intermittently, until the sauce has thickened. Be careful not to let it burn.

If the sauce is too less, you can add a  little more water. It thickens upon cooling.

Turn off the flame.

In a small frying pan or tadka pan, heat coconut oil and mustard seeds on medium flame. Once all the mustard seeds splutter, add curry leaves and broken red chillies. Immediately turn off the flame.

Add this tempering to the pot.

Serve hot!

Enjoy! I am  bringing this to Throwback Thursday #50, Fiesta Friday #132 and Saucy Saturday#57! Angie's co-hosts this week are Sandhya @ Indfused and Nancy @ Feasting With Friends

Cooking made easy:

If taking the pulp off the peels is too much of a chore for you, here is an easy way to do it: just add it to the blender with water and pulse it . Now strain the mixture, adding the water to the pot and discarding the peels!

Tip for healthy living:

It is essential to find ways to incorporate fruits and vegetables into our children's and our own diet. Fruits and vegetables not only provide us with the essential minerals and vitamins, it also provides the necessary dietary fiber to cultivate healthy bathroom habits.

References:
https://www.choosemyplate.gov/fruit
http://www.thekitchn.com/10-photos-that-show-you-your-daily-recommended-servings-of-fruits-vegetables-207261
https://www.choosemyplate.gov/vegetables

Food for thought:

Gratitude is the fairest blossom which springs from the soul. Henry Ward Beecher

Please do share your thoughts. Your opinion matters!