Out of the Darkness and into the Light

 

Wishing all celebrating...

Have a Happy, Safe and Blessed Diwali from my family to yours!

Mumbai Street Food with a Twist - Low Carb Pav Bhaji

Before the pandemic, my mom and I used to plan family get togethers where we strategized the menu days in advance. No one wanted to be stuck in the kitchen all and not enjoy the party. 

Post pandemic is different because we are still taking precautions and not really having those big parties. Although, whenever my husband and I visit, my mom serves new or fusion dishes for us. They are like "one pot meals". We don't want her to be stuck in the kitchen during our visit either. 

Examples of the "one pot meals" are tomato bath, spinach rice with tofu, biryani or pav bhaji. The last time we visited my parents, my mom made Pav Bhaji. 

Pav Bhaji is a street food sold on Mumbai beaches and quick office lunch on the curb side carts. It is a thick vegetable curry called bhaji which is served with a bread roll or bun called pav. It is commonly made with potato, onion, tomatoes, carrots and chilies. My mom make the dish with a twist, a healthier twist by adding riced cauliflower. 

I used to think eating healthy meant sacrificing taste but with a few tweaks any dish can be made healthier. By incorporating riced cauliflower and reduced the number of potatoes, we reduced the carbohydrates without losing the flavor. Check out the recipe below. 

Ingredients for bhaji (bhaji means vegetable stuffing):

- 2 medium size potatoes, cooked, peeled and roughly mashed
- 10 oz Kirkland Riced cauliflower, frozen

- 3 ripe wine tomatoes, chopped or ground coarsely

- 1 medium onion, chopped finely

- 1 Tbsp Pav bhaji masala

- ½ bunch Cilantro, washed and chopped finely

- 1 tsp whole cumin

- ½ tsp chili powder

- ¼ tsp turmeric powder

- 1 Tbsp vegetable oil

- 1 tsp salt (or as per your taste)

- 1 medium size Red onion, chopped finely

- 1 Lime, cut into quarters

Ingredients for Pav (bread)

- 1 packet of Mumbai Pav (it is typically available in Indian Grocery store), alternately try hamburger buns

- Butter or margarine, for spreading on bread before toasting

Cooking instructions for Bhaji:

1) Heat oil in a saucepan and add cumin. When it sizzles, add chopped onion and sauté it until the onions are translucent. Next, add chili powder and turmeric powder and stir for 10 seconds. Follow with crushed tomatoes and cook for 3 minutes until the mixture is cooked and becomes a gravy. 

2) Add the riced cauliflower, mashed potatoes, pav-bhaji masala and salt. Then add 1/3 cup of water, mix well and cook the bhaji mixture for 5 to 7 minutes under closed lid until it starts bubbling. Taste the bhaji mixture and adjust the salt and masala as needed. 

Bhaji made using Cauliflower Rice

3) Remove from heat, add the cilantro and transfer into a serving dish. 

Now, prepare the Pav (bread):

Spread margarine or butter onto each pav/bun and toast on a heated flat pan until golden brown.

 Arrange the toasted pav slices on a plate and serve with bhaji. 

Happiness with a bite of Pav Bhaji

 Enjoy this Mumbai street food by placing a scoop of bhaji on the toasted pav. Spread the bhaji evenly on the pav. You can sprinkle chopped red onions and add a bit of lime juice. 

We hope you will make this for your next get together whether it's with friends or family. It's mighty tasty and you don't have to worry about the calories. Happy eating!

If you try this recipe, let us know in the comments. We would love your feedback. 

Healthy Saag Paneer with Tofu

Whenever I ask people, "what is your favorite Indian dish?", they say Chicken Tikka Masala. I'm so tired of hearing that. I mean, it's not even Indian. At times, I do hear Saag Paneer. Now, that is a good answer. Saag paneer is paneer (Indian cheese) cooked in a creamy spinach sauce. What can be better than that?

The answer is Saag Tofu! You get the creamy spinach sauce but with a healthy twist of adding tofu instead of cheese. It's a vegetarian's delight. We hope you enjoy this dish as much as we enjoyed making it and eating it with our families. 

Tofu and mushrooms in Spinach sauce

Ingredients

- 2 lbs Fresh Spinach leaves, washed and chopped

- 14 oz Extra firm Tofu, cut into 1" cubes (Please make sure to drain water and gently press to remove more water)

- 3 white button mushrooms, cleaned and thinly sliced (optional)

- 1 medium onion chopped finely

- 4 cloves of garlic, peeled and chopped

- 1 tsp ginger-garlic paste

- ½ tsp chili powder or per your taste

- ½ tsp garam masala (optional)

- ½ tsp salt

- 1/3 tsp cup Heavy cream or half & half (alternately use coconut or nut milk)

Ingredients for seasoning

- 3 Tbsp vegetable oil

- 1 tsp whole cumin (jeera)

- 2 to 3 Bay leaves (optional)

Cooking Instructions

1) In a blender, add the chopped spinach and a little bit of water and blend into a coarse thick sauce consistency. Set it aside. 

2) In a saucepan, heat oil on low/medium heat, add jeera and when they sizzle follow it with bay leaves and stir for 10 seconds. Later add chopped garlic, onion and ginger-garlic paste. Stir for 1-2 minutes. Add chili powder and garam masala and stir for another 10 seconds.

3) Add tofu pieces into the pan and allow the cubes to turn golden brown by stirring intermittently and lightly for 5-6 minutes. When tofu is slightly browned, add chopped mushrooms and cook them for 2-3 minutes under closed lid. When mushrooms are soft, add the spinach blend and salt and continue to cook for 5-6 minutes. Adjust the salt and chili powder if needed. In the end add the heavy cream or half-half and cook for 1-2 minutes.

4) Remove from heat and serve it with rice, quinoa, chapati, or naan.

Mad about Nutrition - Scrumptious Black Eyed Bean Curry

 

HAPPY NATIONAL NUTRITION MONTH!!

Can you believe it's March already? Time is flying by. It's not too late to start your New Year's resolution to eat and stay healthy. I'm still Noom'ing and trying to make better food choices like eating more lentils, legumes, and vegetables. 

March is National Nutrition Month! How are you are adding more nutrition to your meals? Check out the recipe for Black Eyed Beans Curry.  You can eat this curry on its own like vegetarian chili or serve it with rice, quinoa or your favorite flatbread. 

Like other beans, black eyed beans/peas are highly nutritious and are a good staple food. They are rich in fiber and protein along with micronutrients such as folate, copper, and thiamine, which make them an excellent energy source.

 

Ingredients

• 1 cup Black-eyed beans/peas, soaked in plenty of water for 6-8 hours with a pinch of soda bicarbonate
• 1 large (or 2 medium) potato, peeled and cut into 1” cubes
• 1 large onion, chopped and coarse ground for gravy
• 2 medium tomatoes, cut into small pieces or roughly pulsed in grinder    
• 1 ½ Tbsp Dhan-jeera powder (cumin and coriander powder)
• 1 Tbsp  ginger-garlic paste  
• 1 tsp chili powder (or per your taste)
• 2 Tbsp Vegetable oil
• 1 tsp whole Cumin (jeera)
• ½ tsp turmeric powder
• Water, as per desired consistency
• ¼ cup coconut milk (optional)
• ½ Tbsp salt
• ½ cup fresh coriander/cilantro, chopped finely

Procedure

1.     Transfer the soaked beans into a colander and wash well. Next, put the beans into a saucepan, add sufficient water 1” above the beans and cook them on low heat for approximately 8-10 minutes. Drain the beans and set aside.

2.     Heat oil in a pressure cooker and add whole cumin, when it sizzles, add chopped onion and a pinch of salt and stir for 2 minutes until they are translucent. Now add dhan-jeera powder, chili powder and turmeric, mix well, add tomatoes and cook until it forms a gravy consistency (2-3 minutes).

3.     Add potatoes, beans, ginger-garlic paste, coconut milk (if using) and approximately 8 oz of water. Reduce water accordingly if using coconut milk. Add salt, mix well and cook under pressure for 4-5 whistles.

4.     When the pressure is released in the cooker, open the lid and slightly mash the potatoes to give a thicker consistency and gravy. Add water if needed to adjust to desired thickness and heat for couple of minutes.

5.     Transfer into a serving dish and garnish with chopped coriander. The black eyed beans curry is ready to be served. 

 

Warm Up with Tea - Varieties and Benefits

What is chai ☕ for an Indian?

• Sleepy? Have tea.

• Tired 😰? Have tea.

• Mood off 😏? Have tea.

• Feeling cold 🥶? Have tea.

• Want a Samosa? Must have tea.

• Not well 🥴? Have adrakh wali tea.

• Want a good figure? Have green tea.

•Rainy Day: have tea

If you haven't guessed it already, but we really, really like drinking tea. We are Tea Gals! In this post we will be sharing some facts about the varieties of tea and also its benefits. 

 

Tea Varieties photo by Alice Pasqual on Unsplash

There's so much you can learn about tea besides its origins and culture. Did you know - Black,  Green,  Oolong,  dark and white teas all come from the same plant, a warm-weather evergreen named Camellia sinensis?  

Tea plant photo by Rashid on Unsplash

Differences among the five types of tea result from the various degrees of processing and the level of oxidization. I didn't know. 😮

Black tea is fully oxidized. Oolong tea is partially oxidized.  After withering and rolling, the tea leaves undergo natural chemical reactions resulting in taste and color changes which develop the tea's distinguishing characteristics.  Green & white teas are not oxidized after leaf harvesting.  Oolong tea is midway between black and green teas in strength and color.  Dark teas are fermented after manufacture.

We typically drink black tea. I think I've only had green tea a handful of times. What is your favorite variety of tea? Do you prefer one variety over the other? 

 

Brooke Bond Red Label Natural Care Tea

Did you know that drinking tea has health benefits? That fact alone would motivate me to drink tea regularly. How about you?

Tea is a refreshing beverage that contains no sodium, fat, carbonation, or sugar.  It is virtually calorie-free. It helps maintain proper fluid balance and may contribute to overall good health. It contains flavonoids, naturally occurring compounds that are believed to have antioxidant properties. Tea flavonoids often provide bioactive compounds that help to neutralize free radicals, which scientists believe, over time, damage elements in the body, such as genetic material and lipids that contribute to chronic disease. 

Looking for hard facts and statistics of why drinking tea is beneficial, check out more below.

Heart 💓 Health: Human population studies have found that people who regularly consume 3 or more cups of black tea per day have a reduced risk of heart disease and stroke. Each 8 oz. cup of tea consumed by those over 65 years old was associated with a 10% lower risk of death from heart disease. 

Certain Cancers: More than 3,000 published research studies have evaluated the effect of tea - White, Green, Oolong, or Black - and tea compounds, such as epigallocatechin gallate (EGCG), on the risk of a  variety of cancer types.  A study published in the February 2015 issue of the Journal of Molecular Nutrition and Food Research found the main antioxidant in Green tea, epigallocatechin-3-gallate  (EGCG), helps kill cancer cells through the destruction of the cells’ mitochondria. Research has also identified an association between the amount and duration of tea consumption and gastrointestinal cancer risk.

Photo by An Nguyen on Unsplash

Tea consumption has been linked to lower skin cancer risk. One study showed that participants who drank iced Black tea and citrus peel had a 42% reduced risk of skin cancer and hot Black tea consumption was associated with a significantly lower risk of the most common form of skin cancer, squamous cell carcinoma.

Neurological 🧠 Decline: Research has identified several modifiable factors that may help slow the progression or reduce the risk of age-related neurological declines and diseases. Tea may be one of the modifiable factors as the antioxidants in tea may protect brain cells from environmental insults from free radical exposure. In addition, L-theanine in tea has been shown to directly affect areas of the brain that control attention and ability to solve complex problems.

Weight Management: Several studies suggest drinking calorie-free tea may help with weight management. Preliminary research suggested that tea flavonoids help elevate metabolic rate, increase fat 7 oxidation and improve insulin activity. Tea catechins can also provide modest shifts in metabolism that may improve weight loss and maintenance. 

Tea and Bone Health: A recently published meta-analysis analyzed the potential link between tea consumption and bone mineral density (BMD). Across the studies there was a significant increase in BMD for tea drinkers verses non-drinkers. 

Immune 💪 Function: There has been research on tea's potential impact on immune function. Research from Brigham and Women's Hospital and Harvard University indicated that tea contains a component that can help the body ward off infection and disease and that drinking tea may strengthen the immune system. L-theanine, found in tea, primes the immune system in fighting infection, bacteria, viruses, and fungi. 

☕Thank you for continuing on this Tea journey with us, from its origins, culture, varieties, and benefits. 

Vegetable Medley and Tandoori Tofu Pita Boats

It's been 4 months since I started the Noom diet and it's been an eye opener. I debated for months and researched various diet plans before I chose Noom. Noom helps you make better food choices as well as your health goals through a combination of psychology, technology, and human coaching. It's been a struggle for the last 4 months, but I lost 21 pounds so far. I have 9 more pounds to lose to reach my weight goal.  

Here's what I learned and why I've been able to stay on track. I'm eating more vegetables, checking calories and buying foods that have little or no added sugars. I'm also doing meal prep on the weekends for the week ahead. A good example of one of the dishes I make a lot is Vegetable Medley and Tandoori Tofu boats. This dish full of flavor and it keeps me satisfied. I have been eating these boats for lunch and dinner. Aren't you dying to find out how to make them? 

Scroll down for details...

 

Ingredients

• 4 whole wheat pitas
• 8 - 10oz Extra firm Tofu, dab water with towel and cut into 1" cubes
• 2 Tbsp Tandoori paste (we used Deep brand)
• 1/2 lb. or 3 cups Broccoli florets, cut to 1" size and stems peeled and chopped
• 1 medium Carrot, peeled and sliced into thin slices
• 1/3 lb. Snow peas, stringed and chopped into 1/2 pieces
• 1 large Red Bell Pepper, remove seeds and cut into 1 cm pieces
• 1/2 cup Cherry Tomatoes, sliced into half
• 7-8 stems of Thyme, leaves pulled
• 1/2 to 1 Tbsp Balsamic Vinegar
• 1 Tbsp Olive oil
• 2 grinder rounds of Black Pepper 
• 2 pinches of Salt

Procedure

1. Heat 1 tsp oil in a non-stick pan on low medium heat, add Tofu pieces and Tandoori paste and gently stir around for the paste to coat the pieces. Pan fry the tofu on low flame by mixing intermittently turning the tofu pieces to fry on all sides. It take 5-7 min. Transfer tofu into a bowl.
2. In a large microwavable container add Broccoli, Carrots and Snow peas, sprinkle a pinch of salt and microwave the veggies with a lid for 2-3 min based on your appliance wattage. 
3. Add chopped tomatoes, thyme, red bell pepper, balsamic vinegar, olive oil, black pepper powder and another pinch of salt to the veggies from above. Mix gently to coat the veggie salad well.
4. Carefully cut the pita into half and open the pocket. Place 5-6 pieces of Tandoori tofu and then fill it up with the veggie salad. Then top up the pita pocket/boat with some yogurt dip and enjoy the fresh and flavorful taste. 

I started making these boats at home and my husband loves it. It's filling and healthy. Quick tip: I use about 1-1.25 cups of the vegetable salad per pita. It's up to you how much you want to stuff your pita. You can also spread some hummus in the pita for more flavor. Overall, I really like this combination because it's hearty and has all good ingredients. 

Below is a bonus recipe for the Garlic Yogurt Sauce that complements the veggie boats. Enjoy!  

Ingredients

• 1/2 cup plain yogurt (Whole or low fat), whisked to smooth with 1 Tbsp. water 
• 1 clove garlic, mince finely
• 1 tsp lemon juice 
• 1/2 tsp dry mint crushed                       
• 2 or 3 grinder rounds of Black pepper                                          
• Salt, as needed

Mix all items together until well blended. Adjust the salt and lemon per your taste. 

Have questions?? Post a comment or send us a DM on Twitter, Facebook or Instagram. We love hearing from our readers.