Curry for Dinner and Lunch!

So, I made some more Indian curry tonight and I'll share the recipe but thought I would also share this tip. I like to divide the leftovers up into containers straight out of the pot, it helps with keeping track of the portion sizes and definitely creates ready to go lunches or other meals for the next few days. Who says lunch needs to be PB&J on wheat with celery sticks and an apple? I'll be showing up tomorrow with chickpea curry over basmati rice and well, a little yogurt because if you haven't figured it out yet...I like plain non-fat yogurt over my curry. It adds a bit of tartness and calms down the spice when I get a little over zealous with that cayenne!

For this dish, I literally walked in to the apartment at 6:15pm and had cooked and eaten by 7:00pm...Yeah, I was hungry and yes, it can be that easy!!!

Chickpea and Pea Curry

3 onions, chopped coarsely

4 cloves garlic

2 tsp olive or vegetable oil

1 tbsp cumin seeds

1/2 tsp tumeric

1/2 tsp cayenne pepper

1/2 tsp salt

1/2 tsp ground coriander

1 cup fresh cilantro

1 cup crushed tomatoes

1 15 oz can of chickpeas, rinsed

1 cup frozen peas

Very similar process to my earlier vegetable curry recipe, so please feel free to refer back for variation on ingredients. Puree the onions and garlic in a blender. Heat the oil in a saucepan. Add the onion garlic paste and cook down until thick (the water will evaporate). Add all the spices, stir for 1 minute or until fragrant. Add the crushed tomatoes and cilantro. Stir for 2-3minutes. Add the chickpeas and peas and simmer for 10 minutes. Voila...quick and easy curry. Serve over basmati rice, quick recipe below.

Basmati Rice

1 tsp olive or vegetable oil

1 tsp cumin seeds

1/2 tsp salt

1 cup basmati rice

1.75 cup water

Heat the oil in a pot, add the cumin seeds and salt, they will start to sputter. Add the rice and water. Bring to a boil. Turn heat down to low, cover and cook for 15 minutes or until water is gone. Note, you can also just cook the rice according to the package directions or in a rice cooker! Whatever makes your cooking easier, because that's what people tend to stick to! Healthier eating is hard enough without the added work.

The meal is a great rice and beans type meal and has a lot of great flavours! Nutritional value is very similar to Kichdi with about 17 g of protein and more carbs because of the rice (approximately 70 g). You could easily serve without the rice and substitue with quinoa or a whole grain pita or chapati. Yum!

Kitchi, Comfort Food the Indian Way (Rice and Lentils)

My mother would definitely say that I would not touch this stuff as a child but lately, I can't get enough. I even talked to my father the other day and said, "Don't laugh, but guess what I'm eating"...I'm sure he laughed once the words poured out of my fingers into that little GChat box! Haha! But seriously, Kichdi, Kichadee, Khichdi, Kitchouri...whatever you want to call it boils down to two main ingredients - dry lentils and rice and I'm telling you it's convenience and comfort in a bowl! In India, more bland versions are used to help fight the common cold and often, it is the first solid food introduced to babies. How's that for a little food trivia?

So what exactly are we talking about here...well 30 minutes start to finish...no soaking, just a little rinsing and chopping and a ton of nutritional value! I like to keep my Kichdi basic but you could certainly experiment with adding vegetables, varying the ratio of lentils and rice and using different spices.

Kichdi

1 tbsp olive oil or vegetable oil

1 medium onion, chopped

1 tsp cumin seeds

1/2 tsp salt

1/2 tsp cayenne pepper

1/2 tsp tumeric

1 small tomato, finely diced

1/2 cup basmati rice, rinsed

1/2 cup red lentils, rinsed

2 cups water

1/2 cup chopped cilantro

In a medium saucepan, heat the oil. Add the onions and saute until translucent. Add all of the spices and saute for one minute, then add the tomatoes and saute until cooked down a bit (approx 2 minutes). Add the rice and lentils, stir, then add the water. Stir and cover pot mixture. Bring the mixture to a boil, then set to a low heat setting on the stove. Cook until water is gone (about 15 minutes). When cooked mix in cilantro. Serve with a little plain yogurt on the side for some added calcium and comfort.

I don't think it gets much easier! You can add a mixture of vegetables before you add the rice and lentils such as peas, carrots, corn, green beans, potatoes, etc. I recommend cooking them a bit before adding the rice and lentils and adding just a little more water. Make sure the veggies, rice and lentils have about a half inch of water on top when you start the boiling process. In any case, its purest form as pictured here, this meal has about 17 g of protein (that's with the yogurt!). Not so low with the carbs (65 g) but still worth the post and indulgence!

Thai Mango Salad with Grilled Tofu

There definitely isn't enough room in my fridge for all the gread produce that creeps into the supermarkets during the summer season! One of my all time favourites is the mango and it somehow seems to be gaining popularity. I grew up sucking on the seeds of the mango over the kitchen sink...boy that was messy. Now I like my mangos in a nice salad. A salad that I've really enjoyed is a Thai Mango and Peanut Salad which I will share with you below. Throw on some grilled tofu and you have a healthy protein filled meal!

Thai Mango and Peanut Salad with Grilled Tofu

The Salad:
2 Firm Mangoes, Sliced

1 Red Bell Peper, Sliced
1 cup Carrots, Grated

4 cups Lettuce

1/2 cup Green Onion, Chopped

2 tbsp Mint, Chopped

2 tbsp Cilantro, Chopped

1/2 cup Peanuts, Chopped and Roasted (you can roast these in a skillet over medium heat for about 6-8 minutes).

The Dressing:

1/4 cup Olive Oil (or veg oil)

1 tsp Lime Rind, Grated

2 tbsp Lime Juice

1 tbsp Soy Sauce

2 tsp Sugar

1 tsp Jalapeno, Minced

1/4 tsp Salt

1/4 tsp Black Pepper

The Tofu:
1 Block of Extra Firm Tofu, Sliced.

Marinade to cover Tofu

Marinate the tofu slices the night before you plan to cook it in either some of the above dressing or any other salad dressing. Balsamic vinegar works well. You can also use BBQ sauce for that sweet and tangy flavour. I like to marinate for a while so the flavours really get in to the tofu. Then just grill the tofu, it's so simple. Throw some of the grilled tofu over the salad and you have a great, healthy meal! A serving of the salad with tofu has about 17 g protein and 25 g carbs.

You can scroll back through for tips on changing the texture of tofu. I like to buy the extra firm tofu. I drain the liquid, cover the tofu in paper towel and put a weight on it to get out a little more of the moisture. Gives the tofu a more dense texture.

Peanutty Goodness! Broccoli and Tofu in a Peanut Sauce

Every once in a while I crave the creamy goodness that is peanut butter. Of course peanut butter is delicious on toast, with apples or bananas and as a spread in general but in this recipe my thought was to experiment with peanut butter as a sauce...like in a lot of southeast asian cuisine. Before I get to the recipe, let's talk a little about peanuts and peanut butter. First, it seems like peanut butter should be as close to crushed or pureed peanuts as you can get...so I say go for the natural gooey stuff it looks kinda nasty at first but hey...you avoid the trans fats and all that hydrogenation processing that must go down ;o)

What's good to know about peanuts/peanut butter is that it contains good fats that may help reduce bad cholesterol and increase good cholesterol in our bodies...yes, you can have your cake and eat it too! More on the benefits or noteworthy precautions on this food can be found here - http://peanut-butter.org/peanut-butter/Health+Benefits+of+Peanut+Butter.

Most importantly, however, to keep in mind when lathering on that thick layer of peanut butter...it may have some good fats but it's also super high in calories so lets stick to moderation for this delicious treat. A good fat doesn't negate the high calories!!! So...let's get cooking...

Broccoli and Tofu in Peanut Sauce

1 Tbsp of Peanut Oil

1 Crown of Broccoli Chopped

1 Onion Chopped

1 Red Pepper Chopped

1 Block Firm Tofu Cubed

1/2 cup Peanut Butter

1/2 cup Hot Water

2 Tbsp White Vinegar

2 Tbsp Soy Sauce

1 Tbsp Molasses

Hot Pepper (cayenne) to Taste

Heat the peanut oil in a skillet. Add the vegetables and tofu, sautee until tender, about 5 minutes. In the meantime combine all the other ingredients in a small bowl. When the veggies and tofu are cooked pour this mixture over the veggies and tofu and simmer for another 5 minutes. YES...it's really that easy!

I like this recipe over brown rice or noodles. You can also mix up which vegetables you use...I can see celery and mushrooms tasting pretty good with this mixture! With literally a 30 minute preparation to completion time, there are no excuses!!! One serving is about 29 g protein; 24 g carbs.

Let's Get Roasting - It's Snack Time

Tonight, I decided to experiment with some homemade roasted nut/bean snacks. Have you ever noticed the markup between raw bulk nuts and the fancier spiced ones at the market? Well I'm here to tell you that it's easier, fresher and healthier to take the bulk and make your own mixes! Controlling what goes in to these snacks should not be under rated. You can control the salt and the spices to your liking...yahoo! I find Indian snacks from the market like roasted chickpeas and curry nuts too spicy and here I have control.

Let's for a moment talk about nuts - They are calorie dense so tread carefully. They are an excellent source of protein and unsaturated fats like omega-3, which can reduce the bad cholesterol in your system. So stick to 1-2 oz per day and you're on your way - heart healthy snacks, here we are!

Curried Cashews - Combine 0.5 tbsp of olive oil, 1.5 cups of raw cashews, 1/2 tsp of tumeric, salt, coriander, cumin (each), 1/4 tsp cayenne pepper. Roast in oven at 350 for 12 minutes (stirring once at 6mins). Cool and serve. Spicy and delicious. Refer down to the benefits of curry spices. You'll be surprised!

Rosemary Garlic Almonds - Melt 1/2 tbsp margarine in a skillet, add 1 tbsp fresh minced rosemary and 1 minced clove of garlic. Heat until aromatic. Add 1.5 cups raw almonds and 1/2 tsp of salt. Stir and mix well for 1 minute over heat. Add 2 tsp worcestire sauce and mix well. Place on cookie sheet in single layer. Roast at 350 for 8 minutes. Cool and serve. Amazing savory mix, these are my favourite.

Spicy Roasted Chickpeas - 1 15 oz can of chickpeas, drain, rinse and pat dry. Mix with 1 tbsp olive oil, 1/4 tsp of cayenne pepper and 1/2 tsp of garlic salt. Mix well and put in single layer on cookie sheet. Roast at 350 for 20 minutes. Flip the chickpeas. Crank heat up to 450 and roast for an additional 15 minutes. This will dry them out and make them a crispy spicy snack! Remember to cool before you eat or your tongue will be in for a rude awakening!

Curry for Company

Ever been to an Indian dinner party and thought, wow, this must have taken forever? Well, guess again! Some curry staples like mixed vegetable curry is much easier and less time consuming than you would imagine. Unless of course, you start with fresh spices and pull out the mortar and pestle...

You also may not know all the health benefits to the spices contained in a curry powder or garam masala mix. Tumeric, for example, has been associated with healing properties and has been used to heal cuts and burns. It's also thought that it may be helpful in treating, possibly curing, Alzheimers! So many other spices in the Indian store spice blends to think about - cinnamon, black pepper, anise, allspice, asafoetida, cardamom, chili pepper, clover, coriander and cumin. I encourage you to google the healing benefits of each of these spices and think - "Holy smokes, this one Indian dish will combine them all!" Here's a start - http://ezinearticles.com/?The-Health-Benefits-of-Curry&id=423844 Now on to the food. Here's a simple recipe for a vegetable curry. Add whatever beans/vegetables you like. You can even get paneer (homemade Indian cheese) from the market, should that be desired.

Vegetable Curry - This makes a lot! It freezes well and lasts a while in the fridge, the spices actually act as a preservative...interesting little tid bit, huh?

3 Onions, chopped

4 cloves of garlic
1 tbsp olive oil
1 tsp cumin seeds

1 tsp garam masala
1/2 tsp tumeric
1/4 tsp cayenne

1/2 cup fresh chopped cilantro

1 15 oz can crushed tomatoes

1/2 cup non fat yogurt
4 cups of mixed vegetables and beans (I used, potatoes, carrots, frozen corn, frozen green beans, frozen peas and chickpeas)

Puree the onions and garlic with a little bit of water in a blender. Heat oil in a large saucepan. When oil is heated, at the pureed mixture (careful of splatter). Cook, stirring for about 5 minutes. Mixture will start to change colour. Add the cumin seeds, cook and stir for a minute and then add the remaining spices, the crushed tomatoes and the yogurt. You can alter the spice combination to make it a little spicier or less spicy depending on your preference. Bring the mixture to a boil and add the "hard" vegetables like potatoes, turnips, carrots, etc. Add water to cover the top of all the vegetables. Simmer until the vegetables are tender. Then add the beans and frozen vegetables and heat through. Serve on top of brown rice, basmati rice, quinoa or maybe with a little naan bread. I usually top with some nonfat yogurt or nonfat cottage cheese and a mint chutney. Chutney recipes to follow shortly, promise!

When you add a starch (e.g., rice, naan) to serve with the carb count will go up. So I tend to do more curry, less starch. Sometimes no starch at all, especially if I add the potatoes. This curry on it's own has some good ratios - 22g carbs; 10g protein; 5g fat.

Tofu Tikka Masala - An Indian Classic Gone Veggie

I am an Indian born in Canada. Throughout my life, the one dish that almost everyone who liked Indian food would ask for was chicken tikka masala. This dish is often times considered an Indian classic, you see it all over the place - the orangeish/reddish boneless chicken perfectly grilled or baked. The flavours are amazing! I began to think about how a vegetarian could enjoy the same flavours with a high dose of protein. Sure you could pretty easily marinate some veggies but you definitely won't get the same protein as chicken so, I thought, let's try tofu! Let me tell you, it was amazing and I am thoroughly looking forward to the leftovers!!!

Now many people are skeptical of tofu. I think the main issue is the texture. But can the benefits outweigh the texture? Maybe? Tofu is high protein, low fat, no cholesterol and high in calcium and vitamin E. I recommend googling the benefits of tofu so that you can learn more about this very intriguing food. Also, I would like to add that there are several ways to alter the texture of tofu. I hear (but have yet to try) that freezing tofu can make the texture meatier when you cook it. Something about removing the water from the tofu through freezing. I will report on it should I ever try it.

One other issue with tofu, at least for me, is that it can be bland! A good marinade can do wonders for tofu. How better to spruce it up than with some Indian spice mixes? Below is my recipe for Tofu Tikka Masala. Hope you like it and please report back if you give it a try.

Tofu Tikka Masala

1/2 Pkg of Tandoori spice mix (any Indian grocery store will have this)

1 cup plain nonfat yogurt

Juice from 1 lemon

1 tsp olive oil

1 block of extra firm tofu cut up

1 small onion chopped

1 small red pepper chopped

Plain yogurt to top off the dish

Mix the tandoori spice mix, yogurt, lemon juice and olive oil in a container. Add sliced tofu and marinate overnight. The longer you marinate, the better the flavour.

Whenever you're ready to cook the tofu, add to a grill along with the onions and peppers and grill until cooked. If you don't have a mini grill your kitchen, you can cook the tofu, onions and peppers in a pan over the stove. I just like the grilled tast on the tofu. I ate it with some mixed greens and topped with a little yogurt and black pepper. I'm sure it would be equally great with some rice or some naan bread (although that adds carbs!) Absolutely delicious and well....SPICY! So keep the plain yogurt close by! You can adjust the kick of your tofu with the amount of tandoori mix you use. (And check this out - approximately 15 grams protein; 19 grams carbs!)