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Apple & Watermelon
Fruit Drink
BananaBiscuits
Banana
Jelly
Banana Muffins
Baingan
Bharta
Haricot Beans & Crouton Salad
Raita
Spicy Mandarin Chickpeas
Sauces/Chutneys
Apple & Watermelon
Fruit Drink
Ingredients:
250ml
(half pint) concentrated apple juice (sugar free)
quarter of a melon (diced)
half a cup of ice if desired
crush ice before blending as large chunks may harm blades
Directions:
Blend
all ingredients together until smooth. Very refreshing
on a hot summer day!
Serves:
2
Preparation
time: 5 mins.
BANANA
BISCUITS
(Makes 35)
These delicious biscuits make a perfect breakfast item. Leftovers can be re-heated
in a toaster oven.
3
small ripe bananas, peeled and mashed
1 cup light soyamilk or other milk alternative
2 Tablespoons oil
41/4 cups unbleached white flour
1 Tablespoon baking powder
Preheat
oven to 425 degrees. Mix the mashed bananas, soyamilk,
and oil together in a large bowl. Add the flour and baking
powder and stir well.
Place dough on a floured surface and knead for 3 minutes. Using a rolling pin,
roll dough to a 1/2-inch thickness. Cut into 2-inch-wide circles using a cutter
or tin can. Place biscuits on a lightly oiled cookie sheet, bake 20 minutes
or until browned. Serve warm.
Total
calories per biscuit: 72
Fat: 1 gram
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Banana
Peanut Butter and Jelly
Ingredients:
1
banana
peanut butter (I like extra-chunky)
fruit preserves (I like strawberry)
Directions:
I
made this up one day when I was craving a PB & J sandwich
and didn't have any bread.
All
you have to do is cut the banana in half and then take
the halves and cut them the long way (like a sub bun).
Smear
lots of peanut butter on two of the banana slices and lots
of preserves on the other two. Put the peanut butter and
preserves together and you have a breadless PB & J.
Serves:
1
Preparation
time: 5 min.
Banana/Flaxseed Muffins
Ingredients:
1/2 cup (86 g) flaxseed
3/4 cup (102 g) all-purpose flour
1/2 cup (100 g) sugar
2 tsp baking powder (no aluminium) **
1 tbsp lecithin granules
1/4 tsp salt
1/2 cup (60 g) English walnut pieces, chopped
5/8 cup (153 g) soymilk, unsweetened
1 tsp vanilla extract
1 cup (225 g) mashed ripe bananas
Directions:
1)
Grind the flaxseeds.
2)
Premix the dry ingredients.
3)
Premix the wet ingredients.
4)
Quickly, mix the wet with the dry ingredients. Use only
enough strokes to wet the batter (12..18).
5)
Quickly, spoon batter into muffin cups.
6)
Bake muffins at 350°F for 30 minutes (preheated oven).
**
It's important to use calcium phosphate baking powder (especially
when using non calcium fortified soymilk). The high calcium
content of the baking powder assists in forming the muffins
supporting structure.
Serves:
6 large muffins
Preparation
time: 50 minutes including baking time
Baingan
Bharta (Serve for: 6-8)
Ingredients
1
large eggplant (Aubergine)
1 medium onion (chopped)
1 (1 1/2 inch) piece of fresh ginger (peeled and coarsely chopped)
3 cloves garlic(coarsely chopped)
1/4tbsp turmeric
1 green chilli pepper(chopped)
1 1/2tbsp fresh cilantro (chopped)
2 medium tomatoes(coarsely chopped)
1tsp salt or to taste
1tsp lemon juice
1tsp ground coriander
1/4tsp ground cumin
Description
1.
Preheat the oven to 350degrees.
2. Place eggplant in pan, cover with foil. Roast 20-30 minutes or until eggplant
is soft.{Tips : I cut mine in half, put water in the bottom of the pan and
put in a 375 oven for 45 min}.
3. After eggplant cools, peel and chop coarsely. Set aside.
4. Place onion, ginger, and garlic in blender or food processor with 3 Tablespoons
water. Puree to paste.
5. Heat a {non-stick} pan over medium heat and add pureed mixture, along with
turmeric. Sauté, stirring frequently, about 5 minutes.
6. When it begins to turn brown, add diced chilli and cilantro. Sauté another
minute and add chopped tomatoes.
7. Lower heat and simmer 10 minutes, stirring occasionally. Add chopped eggplant,
raise heat to medium and simmer 10-15 minutes, stirring occasionally.
8. Season with salt, lemon juice, coriander and cumin; simmer another 5 minutes.
Sprinkle
with remaining chopped cilantro and serve with rice
CILANTRO
PLANT
Cilantro
is member of the carrot family is also referred to as Chinese
parsley and Coriander. It is actually the leaves (and stems)
of the Coriander plant. Cilantro has a very pungent odour
and is widely used in Mexican, Caribbean and Asian cooking.
The Cilantro leaves look a bit like flat Italian parsley
and in fact are related. Coriander can be used in its place
if unable to get this herb.
Chinese,
Thai, and Indonesian cuisines are well known for their
use of both cilantro and coriander. Chopped, the leaves,
as well as the more pungent roots, add zest to most Thai
curries, and the ground seeds (called coriander) also gives
depth to the flavors. India curry powders owe a lot of
their aromatic, citrus quality to ground coriander. The
Chinese, quite accurately, call cilantro "fragrant
greens," adding it to stir fries and sauces to enliven
them and add a fresh, pungent taste. The whole plant, roots
and all, is often boiled and eaten as a vegetable.
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Haricot Beans & Crouton
Salad (Serve for: 4)
Ingredients
1/2
kg haricot beans
2 large red onions
Chopped
1 tbsp ground cumin
1/2 cup tomato juice
1 tbsp sweet chilli sauce
21/2 cups /250g sprouted moong.1/4 cup/ 60ml olive oil
2 cloves garlic
Crushed
1tbsp ground coriander
1/4 cup water
250 g cherry tomatoes
2 large avocados
Chopped. For spicy croutons: 1/2 loaf white unsliced bread
1 clove garlic crushed
1/2 tbsp oregano
1/2 cup olive oil
1 tbsp dried chilli flakes.
Description
1.
Soak beans overnight, drain and boil uncovered for about
30 minutes or until tender, drain.
2. Heat oil to pan, add onions, garlic, cumin and coriander, cook, stirring
until onions are soft. Remover from heat
3. Stir in juice, water and sauce, cool
4. Cut bread into 1.5 cm cubes, combine cubes with remaining ingredients for
spicy croutons in bowl, and mix well.
5. Place cubes in single layer on over tray toast in moderately hot oven for
about 10 minutes.
6. Combine beans, onion mixture and remaining ingredients in bowl, serve with
spicy croutons.
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Raita
2 slicing cucumbers, peeled, seeded, and grated or chopped
1 cup plain non-fat yogurt / plain soya yogurt
1 teaspoon chopped fresh mint leaves
1/4 teaspoon ground cumin
1. Press the cucumbers through a strainer to remove some of the water.
2. Combine with other ingredients and take to a picnic in a small covered dish.
Simple Solution:
While cucumbers are commonly found in raita, other vegetables or fruits can
be used. Try grated eggplant, potato, or chopped spinach. How about a banana
or mango raita? Increase the spicy flavour by adding garam masala, a spicy,
aromatic Indian blend of peppercorns, cardamom, cinnamon, cloves, coriander,
and nutmeg, turmeric, and fennel seeds available in gourmet or natural food
stores. TOP
SPICY
MANDARIN CHICKPEAS
(Serves
4)
Serve this tantalizing combination of ingredients over a bed of rice.
Two
19-ounce cans chickpeas, rinsed and drained
Two 10.5-ounce cans mandarin oranges, drained
1/4 cup strawberry jam
2 Tablespoons spicy brown mustard
1/2 teaspoon cayenne pepper
Heat
all the ingredients in a medium-size pot over medium heat
for 10 minutes. Serve warm.
Total
calories per serving: 357
Fat: 6 grams TOP
SAUCES
AND CHUTNEYS
Hot chilli sauce
Ingredients
200g
Fresh red chillies
1 cup water
2tbsp oil
1tbsp salt
1 tbsp vinegar
2tbsp sugar.
Description
1.
Blend red chillies with water.
2. Heat oil in saucepan, add blended chillies, salt, sugar and cook,
3. Let it simmer until oil floats on top of sauce.
4. Add vinegar and serve as required.
Tamarind & Mango Chutney
Ingredients
375g
tamarind juice
750g dates
37g gram dal
37g black gram dal
37g dry coriander seeds
37g aniseed
37g cumin seeds
125g black currants
125g red chillies
2 cups jaggery
1 cup grated mango
salt to taste.Description1. Roast gram dal, black gram dal, coriander seeds,
aniseeds and cumin seeds, grind them coarsely.
2. Mix all ingredients of chutney together with above masala
3. Store chutney in deep compartment of refrigerator.
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