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Tag: Healthy Cuisine

Banana Pumpkin Chocolate Muffins

I make these for my daughter for breakfast. The recipe makes a big batch, I freeze half and keep the other half in the fridge- great, healthy breakfast.

3 small or 2 large bananas, mashed

2 eggs

1 stick unsalted butter, melted

1 cup canned pumpkin puree

1 teaspoon vanilla extract

½ cup honey

½ cup turbinado sugar

2 ½ cups white whole-wheat flour

1 teaspoon baking powder

1 teaspoon baking soda

½ teaspoon salt

2 teaspoon pumpkin pie spice

1 teaspoon ground cinnamon

½ cup dark chocolate, chopped

 

Preheat oven to 350 degrees F. Line 2 standard size muffin tins.

 

In an electric mixer, add the butter, honey and sugar. Beat for 2 to 3 minutes and add the eggs one at a time, beating in between. Add the mashed bananas, pumpkin puree and vanilla extract. Beat for a minute. On the side, add the flour, baking powder, baking soda, salt, pumpkin spice and cinnamon to a medium bowl. Whisk well and gradually add to the egg mixture while beating slowly. Beat for a minute or two. Add the dark chocolate and mix with a spatula and transfer to the muffin tins using a ¼ cup scoop. Bake for 20 to 25 minutes or till a toothpick comes out clean when inserted in the middle. Let cool and serve.

Chicken Korma

Chicken Korma

  • 1½ skinless chicken thighs, cut into ½ inch pieces

Marinade

  • 1 cup non-fat Greek yogurt
  • ½ cup low-fat sour cream
  • ¼ cup half and half
  • ½ medium yellow onion, minced
  • 1 garlic clove, minced
  • 2 inch ginger, grated
  • 2 teaspoons salt
  • ½ teaspoon cayenne pepper

Mix the yogurt, sour cream, half and half, onion, garlic, ginger, salt and cayenne pepper in a medium bowl. Add the chicken pieces and marinate for at least 2 to 3 hours if not over night.

  • ½ cup cashews soaked over night in ½ cup hot water

Blend the cashews with the water into a paste. Keep aside.

  • 2 tablespoons extra light olive oil
  • 1 teaspoon black cumin seeds (shaahi zeera)
  • 2 green cardamoms, crushed
  • 1 ½ inch cinnamon stick
  • 3 to 4 cloves, crushed
  • 1 large or 2 small yellow onions, minced
  • 3 garlic cloves, minced
  • ½ cup cilantro, chopped

Heat a deep saucepan with the oil. Add the cumin, cardamom, cinnamon and cloves. Cook on medium heat for about 30 seconds. Add the onions, garlic, cashew paste and cook medium heat for at least 20 minutes, stirring constantly. Add the chicken with the marinade and bring to a boil. Lower the heat and cover and cook for 20 to 30 minutes. Check every 10 minutes, making sure it doesn’t stick to the bottom of the pan. Take the lid off and turn the heat up to medium high and let the excess moisture evaporate- another 10 minutes stirring constantly. Check for seasonings and garnish with cilantro.

Shredded Tofu with Mushrooms and Edamame

I am making more non-meat dishes as my daughter wants to eat less meat. I am a fan of the NY Times recipes and cook a lot of the dishes. This one is modified from the NY Times cooking site and is extremely healthy but most importantly, it is delicious! I served it with red rice instead of white or brown but any rice or grain will do.

1 package firm tofu (15 ounces), drained

4 tablespoons soy sauce

2 tablespoons Chinese Shaoxing sauce

Juice of 1 lime

2 teaspoons sesame oil

2 teaspoons cornstarch

3 tablespoons peanut oil

3 cups shiitake mushrooms, sliced

1/3 cup green onions, chopped

1 stalk lemongrass, trimmed and outer leaves removed

1 inch fresh ginger

3 garlic cloves

1 jalapeno, seeds taken out

Salt

¾ cup shelled edamame

½ cup chopped, basil, cilantro and chives

 

Using a box grater, shred the tofu and spread on a paper towel lined platter to drain.

In a small bowl, mix the soy sauce, Shaoxing, lime juice, sesame oil and cornstarch. Mix well and keep aside.

Process the lemon grass, ginger, garlic and jalapeno in a food processor. Keep aside.

In a wok like pan, heat the peanut oil. Add the mushrooms and cook on high heat for 7 to 8 minutes till browned and slightly crisp. Add the green onions and the lemon grass mixture and cook on medium heat for 2 to 3 minutes. Add the tofu and edamame and mix well.  Add the soy sauce mixture and bring to a boil. Mix well and check for seasonings and add salt accordingly. Garnish with more lime juice and the chopped herbs.

Cauliflower & Chickpea Stew with Olive, Raisin and Cilantro Gremolata

This is a fabulous dish to impress your vegetarian friends. I made this Moroccan style stew with delicious quinoa. I also topped the goodness with a mixture of green olives, raisins and cilantro.

  • 1 cauliflower head, cut into florets
  • 1 tablespoon extra virgin olive oil
  • 2 teaspoons salt
  • 2 teaspoons roasted cumin seeds, crushed
  • 1 cookie sheet, lined with aluminum foil

Preheat oven to broil.

Place the cauliflower florets onto the cookie sheet. Add the oil, salt and cumin. Mix well and roast for 30 minutes till the florets are golden brown. Keep aside.

  • 2 tablespoons olive oil
  • 1 large yellow onions, chopped
  • 3 garlic cloves, chopped
  • 1 tablespoon tomato paste
  • 1 cup tomato sauce
  • 2 tablespoons flour
  • 1 cup chicken broth
  • Salt
  • 2 cans chickpeas, washed and drained

Heat a large saucepan with olive oil. Add the onion and garlic. Saute on medium heat for 2 to 3 minutes. Add the tomato paste and sauté for a minute. Add the tomato sauce and bring to a boil. Add the flour and sauté for a minute. Add the chicken broth and chickpeas. Bring to a boil. Add the cauliflower and bring to a boil. Lower the heat to a simmer and cook for 20 minutes. Check for seasonings and add salt as necessary. Garnish with gremolata and serve with quinoa.

Olive Gremolata

  • ½ cup green olive (I used the ones that are stuffed with garlic), chopped
  • ¼ cup golden raisin, chopped
  • ½ cup cilantro, chopped

Mix the olives, raisins and cilantro in a small bowl. Sprinkle on the stew and serve.

Fish Tacos

I love making fish tacos with all different varieties of fish. This one in particular is quite delicious. My husband’s favorite fish is black cod, also known as sable fish. It is super buttery and very flavorful- not fishy at all- which he doesn’t like. I usually cook this fish marinated in miso.. but this preparation is very different. I felt like eating fish tacos and I had this fish in my freezer and decided to use it. The tacos came out really well, especially topped with the yummy salsa- enjoy!!

  • 1 pound black cod or any other fish of choice, cut into fillets
  • 2 teaspoons chipotle in adobo sauce
  • 1 teaspoons chipotle powder
  • 1 tablespoon extra virgin olive oil
  • 1 teaspoon salt
  • Juice of half a lemon

Mix the adobo sauce, chipotle powder, olive oil, salt and lemon juice in a small bowl. Marinate the fish with the mixture for 2 hours.

Place on a lined cookie sheet and broil in oven for 4 to 5 minutes till the fish is just cooked through (cooking time will vary according to the fillet size).

  • 1 cup cherry tomatoes, cut in half
  • 1 small shallot, chopped
  • 1 garlic clove, chopped
  • Juice of one lemon
  • 2 teaspoons extra virgin olive oil
  • 1 teaspoon salt
  • 1 teaspoon chipotle powder
  • ¼ cup cilantro, chopped
  • Small corn tortillas

Heat the tortillas and place the cooked fish fillets and top with tomato salsa.

Chinese Style Fish

I don’t end up ordering fish dishes in Chinese restaurants- mostly because majority of the dishes are deep fried. It is generally a whole fish, deep fried in a delicious sauce. Since I gravitate towards healthier food and even though I love anything fried, I stay away from it. read more …

Healthy Chicken Tikkas

Healthy Chicken Tikkas1 I usually make chicken tikkas out of thighs. I love the tender pieces of thighs and they are very forgiving- with the cooking time that it.

I decided to use chicken breast and marinated the pieces in an aromatic mix. I simply blended ginger, garlic, cilantro and dried mint.  I mixed it with a bit of non-fat Greek yogurt.

I think the trick is to marinate the pieces for a few hours if not over night. The flavor will get stronger and that is what you need when you are trying to cook with less fat and use meats that are very low in fat.

Instead of cooking the pieces in the oven, I decided to use my non-stick frying pan. Cooking it on the stove top gave a bit more control over the cooking time. I kept checking on the chicken to make sure it doesn’t over dry- that is the worst thing- you don’t want chicken breast tasting like cardboard.

Enjoy this dish but make sure to watch the chicken- closely… enjoy!

  • 1½ pounds chicken breast, skinless

Marinade

  • 2 tablespoons non-fat Greek yogurt
  • 1 inch fresh ginger
  • 3 garlic cloves
  • ½ cup cilantro
  • Juice of one lemon
  • Salt
  • 1 teaspoon dried mint
  • 3 teaspoons oil

Process ginger, garlic and cilantro till smooth. Add the mixture in a small bowl. Add the yogurt, lemon juice, salt and dried mint. Spread the mixture all over the chicken pieces and marinate for at least 4 to 5 hours or over night.

Drizzle 2 teaspoons oil into a non-stick pan. Heat on medium and add the chicken pieces. Lower and cover and cook for 3 to 5 minutes (depending on the thickness of the pieces). Turn the pieces and drizzle the remaining one teaspoon oil and cook till done. Serve hot.

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