Masala Roasted Veggie Roll

This is a yummy recipe for lunch or dinner and works really well for the Indian palette. These days, I find roasting veggies in the oven a lot easier and hassle free than sautéing them on the stove. Although that was not always the case - For some reason I always found using an oven a bit cumbersome especially when I needed to bake/roast in small quantities. One reason could be that in India we never used ovens and are pretty much alien to the concept and the other and more likely reason could be that I have stuffed my oven with all sorts of pans and griddles which are a real hassle to take out for a simple task like this. Anyhow my solution to the problem was to replace my old toaster with a small over the counter OTG that I use pretty much everyday for simple easy baking and roasting and use the big oven only larger quantities or baking desserts. 
Serves: 3-4

Ingredients

• Filling
• ½ cup diced red onion
• 1 cup diced red pepper
• 1 cup cherry tomatoes, sliced in half
• 1½ cup diced zucchini
• 1 tablespoon olive oil
• 1/2 tsp each of haldi (turmeric), jeera (cumin) and dhaniya (coriander) powder
• 1/4th tsp garam masala
• ¼ teaspoon salt
• ½ cup chickpeas - boiled
• Avocado
• 1 avocado
• 2 tbsp cilantro
• Juice from half lime
• Rolls
• 3-4 whole wheat roti or pita bread
• Cilantro, for serving
• Lime juice, for serving

Instructions

1. Preheat oven to 400˚. In a roasting pan, toss together onion, pepper, tomatoes, zucchini, chickpeas, olive oil and all the masalas. Roast for 15-20 minutes until vegetables are tender. (NB:It took me a total of 15 minutes - I didn't want my veggies to be overcooked and mushy)
2. While vegetables are roasting, in a small bowl mash together avocado, cilantro, and lime juice.
3. Once vegetables are done, assemble the rolls by smearing avocado on the inside and a few spoonfuls of roasted vegetables. Sprinkle with cilantro and squeeze a bit of lime juice over filling (if needed). Roll up and eat!

Recipe Source: Naturally Ella

The right way to make your Tea

I am big fan of non-caffeinated herbal teas and drink at least 2-3 cups a day. Its been a over a year since I moved away from the typical Indian masala chai (I do have it from time to time but am not addicted to it anymore) I especially like the calming effect tea has on me plus its always great to have a cup when you want to eat something but are not particularly hungry - basically, tea helps me avoid junk food.

I have tried a few different flavors and my current favorite is Rooibos. The rooibos plant grows naturally without any caffeine - which means anyone from children to expecting mothers can drink it. It has been valued as a magical herb in South Africa for ages as its rich in antioxidants and is anti inflammatory (helps with an upset stomach). I am planning to start drinking Chamomile tea at night as it helps you sleep better.

I used to make my tea the regular way - heat the water in a kettle, pour the water over tea leaves in a sieve and let it steep for a few minutes. Today, I learned that I had been doing it all wrong. You MUST cover the tea while its steeping - either put the leaves in the kettle itself or do it in a covered pot. The reason being - all good medicinal herbs contain volatile oils that escape through the steam if you do not cover the tea while steeping. I had no idea!!

Another, key point I would like to stress on is to avoid using tea-bags and buy loose tea-leaves and whole flowers primarily because the quality of loose tea is much better than what you get in those tea bags. Additionally, the tea bags are either made up of a variety of different forms of plastic or paper that has been treated with chemicals. So to be on the safe side, I use loose tea at home and keep a few bags in my purse for when I am out and about.

Oil Cleansing for your face

As counter intuitive and weird as it sounds, its been over a year since I used any kind of soap on my face instead I have been following the oil cleansing method or using honey. Honestly, I haven't missed soap at all - not even once. 

Ideally, you should do oil cleansing at night especially if you use make-up. Its a great way to remove make-up and give your face a nice massage just before bed-time. I however, do it in the morning in the shower if I have the extra five-seven minutes. If not, then I substitute it by washing my face with raw honey. I have kept a jar in my shower and I put the honey as soon as I enter and wash it out once my shower is over. 

There are a lot of different oils that work for this. The most common oils are probably a combination of extra virgin olive oil and castor oil. Depending on your skin type you’ll use the following ratio:

• Dry skin: 3:1 ratio olive oil to castor oil (Never use castor oil undiluted on your skin)
• Normal skin: 1:1 ratio of olive oil to castor oil
• Oily skin: 1:3 ratio olive oil to castor oil

You can also play with different oils and can even add a few drops of essential oils for added fragrance. 

• Sweet Almond or Grapeseed  - Especially suited for oily skin 
• Jojoba- Great for all skin types, but particularly good for acne
• Avocado - Great for dry skin

Noops Notes:I personally use just plain organic almond oil (and I have relatively dry skin). And the best part is you don't need even feel the need for a moisturizer after this. If I feel the need to scrub my face then all I do is add coarse almond flour (made at home in the spice grinder) to the oil while massaging - it works like a charm

One of the main concerns I have heard regarding putting oil on your face is about the fear of breaking out - I personally have not experienced it but I have read that a few people had a 2-3 week adjustment period where your skin first gets worse and then begins to improve. Apart from a clean face and smoother skin, the best part for me is that I am no longer using any of the harsh chemical laden products on my face.

Since we are talking about soaps, I thought I would mention a few brands that I like and use. I have settled on these brands mostly because of the quality of their ingredients and also because they are small businesses that use artisan production methods:

Camamu Soaps: Its a Portland based company that sells these handmade soaps. You can find them on Amazon also at times. I am a big fan of their soaps. I use their body bars (WeedyGoat soap & Queen Bee soap) as well as shampoo bars (in particular the Henna shampoo and the Neem oil one). They use simple natural ingredients (few are even organic) that are all listed - its a big relief to see no crazy sounding chemicals in the list.

Bubble Farms Soap Company: Another local company based in Alameda. They use pure beeswax and honey from local beehives to make small batches of soap. Again what I love is their short and simple ingredient list. They are not available on Amazon but you can order them on their site.

Griffin Remedy: Another brand that I use at times, its made locally here in San Francisco. I particularly like their hand soaps and Anant likes his hand/body lotion - not too sticky. Although, for all their other products I find the ingredient list to be a too long and complicated for my liking. Find them on Amazon here

Now on to the process - To sum it up in one line

Oil your face, massage it in, and gently wipe it off.

The details

What you’ll need:

• a soft washcloth
• your oil blend
• hot water

The method:

1. Pour a generous puddle of oil into the palm of your hand (a little bit more than the size of a quarter). Rub your hands together to warm the oil up and then smooth it over your face.
2. Massage the oil into your face for a couple of minutes. Not only will this remove makeup and dirt, but it will also help relax the muscles and tone the skin. Take your time, using slow and firm motions, to massage the oil deep into your pores. Take specific care to work any problem areas. Enjoy this time.
3. Once you feel like your pores are fully saturated, pick up your washcloth and soak it in clean, hot (but not scolding) water. The warm washcloth will help open your pores and remove the oil. Place the washcloth over your face. Leave it there for 10 – 20 seconds to open the pores.
4. Gently wipe the oil away and rinse the washcloth out. Wipe and rinse two or three times until you feel like the excess oil is off your face. Don’t scrub.
5. If you skin feels too tight or dry when you are done, take a couple of drops of your oil blend and rub it between your hands. Then simply massage the oil residue onto your face. No need for commercial moisturizers! This is an all-in-one product!

More info on the benefits of the Oil Cleansing Method:

Here is how the Oil Cleansing website describes it:
“The basic concept of this skin care and cleansing method is that the oil used to massage your skin will dissolve the oil that has hardened with impurities and found itself stuck in your pores. The steam will open your pores, allowing the oil to be easily removed. Should you need it, the smallest drop of the same oil formula patted over damp skin will provide the necessary lubrication to keep your skin from over-compensating in oil production.”

And Acne.org explains the benefits as:
“Fact: Oil dissolves oil. One of the most basic principals of chemistry is that “like dissolves like.” The best way to dissolve a non-polar solvent like sebum/oil, is by using another non-polar solvent similar in composition: Other oils. By using the right oils, you can cleanse your pores of dirt and bacteria naturally, gently and effectively, while replacing the dirty oil with beneficial ones extracted from natural botanicals, vegetables and fruit that heal, protect and nourish your skin. When done properly and consistently, the OCM can clear the skin from issues like oily skin, dry skin, sensitive skin, blackheads, whiteheads and other problems caused by mild to moderate acne–while leaving your skin healthy, balanced and properly moisturized.”
Source: I had this article on my computer, don't remember the site

Nepali Style Aloo Chat

This is a very simple and quick recipe (if you can call it that) and is perfect for a weekend afternoon tea and gossip session.  So here it goes:

• In 1tbsp of sesame oil add lots of green chilli (slit length wise)
• Add haldi and salt and then add boiled aloo cubes.
• Dry roast sesame seeds on the side and crush them coarsely (the crushing is optional)
• Then add sesame seeds and lots of lemon juice.
• Done!

Chivra

Ingredients:

• 1-2 tbsp mustard oil or any other oil.
• 1 tbsp cumin seeds
• 1tbsp of finely chopped chilies
• handful of curry patta
• 2 cups of dry poha (I used brown rice poha)
• 1 cup each of roasted chickpeas and peanuts
• Pinch of Amchoor

Process:

• Heat the mustard and add cumin seeds to it, wait till they splutter and then add the green chillies
• Within a few seconds add a handful of chopped curry patta and keep stirring the mix till the curry patta starts getting dry . 
• Add about 2 cups of dry poha(chivra) and keep stirring the dry ingredients constantly on a medium low flame. The poha will get slightly popped up after sometime. The popping up of the poha will be visible and they need to be constantly turned up so all of the tiny grains get popped up. (Note:This is the trick to roast poha in very low oil or ghee) 
• Take off heat when all of them have popped up and mix salt , pepper and red chilly powder to taste and a bit of amchoor powder too.
• Add a cup each of roasted peanuts and roasted chickpeas. Keep in an airtight container.
• NOTE: I used store bought roasted unsalted peanuts but I roasted the chole at home.

How to roast Chickpeas:

• Soak the Chickpeas overnight. 
• Drain and rinse the chickpeas well. Now place it covered with fresh water (enough water to cover it) 
• Cook for 3 whistles or about 8-9 minutes. I wait another 6-7 minutes for it depressurize but you can do a show it under cold water for a quick release too. Drain the chickpeas well. Make sure the chickpeas are dry. You can also use paper towel to dry it out.
• Note:You can at this point heat some oil in a skillet on stove top and roast them for 1-2 minutes before moving them to the oven. Try this if you keep finding your chickpeas not crunchy enough. 
• Preheat Oven to 350F. To the drained chickpeas add the seasoning of your choice. You can add them after they are roasted too. 
• Line a baking sheet with parchment and spread out the chickpeas on it.
  Bake for about 45 minutes or until crisp and golden. Make sure to shake the tray intermittently to redistribute the Chickpeas. 
• You can even use these roasted chickpeas as a stand alone snack - just add some salt and chili powder.

Kale Chips

Simplest Version

You'll need:

• A bunch of kale (either curly or lacinato—they’re both good, but I have only used dinosaur Kale), center stems removed, washed and dried thoroughly 
• About 1 tbsp. sesame oil or olive oil ( I use Olive oil)
• Salt & Pepper to taste

What to do: 

• Preheat your oven to 350F. 
• Tear the kale into large pieces and place them in a bowl. Make sure you remove the stems, otherwise the chips would turn out to be chewy and maybe bitter too. I remove the stems very quickly by grabbing the base of the stem with one hand and pushing outwards along the stem to slide off the leaves. Works like a charm! (NOTE: I have to stress how important it is that your kale is dry. Otherwise, the chips will turn out soggy.) 
• Next, add the oil, salt and pepper and toss it all together with your hands. (You want each piece to be glistening, but not so much that any of the oil or seasoning pools at the bottom of the bowl. You can also taste a piece at this point. It shouldn’t be too salty, because the taste will condense in the final chip.)
• On 1 or 2 baking sheets (with or without parchment paper), lay the pieces out flat. 
• Bake 12-15 minutes. (Note: The timing would vary a bit with different types of oven -You may need to experiment a little with the timing to get it right.)

Bonus tips: 

• Avoid adding liquids (such as vinegars or hot sauces) pre-baking as liquids can result in soggy chips. It’s best to add a light spritz of liquid seasoning after they’ve been baked, if at all. Also, if your oven has one, feel free to try out the dehydrator or convection setting.
• Don’t skip the oil, but don’t drench it in oil either: I like to use ½ tablespoon of oil per baking sheet of kale chips. You could 'massage' the oil into the leaves to ensure all the nooks and crannies are coated. Oil also helps the spices stick to the leaves - but its not a must do step
• Spread the kale into a single layer on the baking sheet - do not overcrowd the sheet
• I’ve found that waiting just 3 minutes allows the kale chips to crisp up even more once they are out of the oven.

Spicy Version:

Add a bit of these spices to make your chips super masaledar

•  1 teaspoon garlic powder
• 3/4 teaspoon chili powder
• 1/2 teaspoon onion powder
• 1/2 teaspoon smoked paprika

I make the simplest version of these most of the times and the bowl gets empty before my oven is even cold. So I would suggest making a big batch of these chips especially if you have kids. There are a couple of other fancier versions also available on the web with almond butter and other additions, which I have not yet tried but will update sometime soon.

Five Bean Mexican Salad

Ingredients

 2 Garlic cloves
1/2 cup Parsley chopped
1/2 cup Coriander chopped
1 teaspoon Dijon Mustard (available at grocery stores)
5 tablespoons Vinegar
3/4 teaspoon Salt
Black Pepper freshly ground
1/2 cup Extra Virgin Olive Oil
1/4 cup Flageolets (Green Kidney Beans) dried
1/4 cup Chawli (Black Eyed Beans) dried
2 cups French Flat Beans cut in 1 inch pieces
1 -1/4 cups Kabuli Channa ( White Chickpea ) rinsed
1 cup Cherry Tomatoes cut in half
1/2 cup Bell Peppers 

Preparation
1) Soak the dried beans overnight and cook the next day in water that covers them very generously until soft, but not soggy.
2) When they are soft, bring them to a boil and add the green beans and cook for 3 minutes.
3) Drain and transfer the beans to a ice water bath.When the beans have cooled, drain and pat dry.
4) Make the dressing by whisking together the mustard, vinegar, salt and pepper, then whisk in the oil. Add the herbs and adjust the seasoning. 
5) Toss the beans, chickpeas, and dressing together and season with salt and black pepper.

Recipe source: Foodhall

RAW CACAO TRUFFLES

Cacao vs Cocoa - is there a difference? Which one is better?

The cacao fruit tree, also known as Theobroma Cacao, produces cacao pods which are cracked open to release cacao beans.  Raw cacao is made by cold-pressing unroasted cocoa beans. The process keeps the living enzymes in the cocoa and removes the fat (cacao butter). Cacao butter is the fattiest part of the fruit and makes up the outer lining of the inside of a single cacao bean. It is white in color and has a rich, buttery texture that resembles white chocolate in taste and appearance. Raw cacao powder contains more than 300 different chemical compounds and nearly four times the antioxidant power of your average dark chocolate - more than 20 times than that of blueberries. Cacao has the highest content of magnesium.

Cocoa looks the same but it’s not. Cocoa powder is raw cacao that’s been roasted at high temperatures. Sadly, roasting changes the molecular structure of the cocoa bean, reducing the enzyme content and lowering the overall nutritional value.

You can use cocoa powder and cacao powder interchangeably in baking, smoothies etc. The best powder is dark brown and will taste bitter. You can make your own hot beverage by mixing the powder with hot water or milk. Some research has found that mixing dairy with cacao inhibits the absorption of the nutrients. So to get the most health benefits from your cup of cacao, try using a milk substitute such as coconut milk or almond milk. Or you can try using cacao powder in tasty treats like this one: 

INGREDIENTS

• 2 cups raw almonds
• 3/4 cup raw cacao powder
• 6 dates, pitted
• 1/2 cup raisins
• 1 tbsp coconut oil
• pinch of sea salt
• 3 Tbsp – 1/4 cup cold, filtered water
• 1 cup shredded, dried organic unsweetened coconut flakes (optional)
• Variations: Add some cayenne to spice it up, cinnamon, or whatever flavor you would like to try (I did not add any)

PREPARATION

1. Grind the almonds in a food processor to desired consistency (fine grind or a little chunkier for a crunch – you’re call), then add the cacao, dates, raisins, coconut oil and a pinch of sea salt. (I used the coffee grinder)
2. Once everything is blended well, add the water (starting with smallest amount and build if need be) to make the mixture moist. (I had to use just half of the 1/4th cup)
3. Empty mixture into a bowl and get ready to ROLL! Take a small amount of the mixture, and roll balls a touch smaller than that of a golf ball between your palms. Send LOVE into them! If you want to, dip each ball into a smaller bowl of the coconut flakes and cover thoroughly by rolling and pressing to cover each ball evenly. That’s it!
4. Keep in fridge to help the truffles harden for at least two hours till ready to serve. Of course, I have to sample a few before going into the fridge. This recipe yields around 25-35 truffles depending on size you roll balls into.

Noops Notes:

• The truffles turned about to be very mildly sweet which I like but if you want you can increase the amount of raisins and dates by a little to make them sweeter. 
• I tried to roll the balls in coconut but maybe I used very little oil or maybe my coconut flakes were too big but I had difficulty getting them to stick - nevertheless they tasted super good and are my favorite snack with my Rooibos Tea. 

Pic: My Own

Recipe Source: Onegreenplanet

Carrot Cucumber Salad

Makes: 2 to 3 as a main, 8 as a side

What You Need

• 4 large carrots
• 6 radishes
• 1 large cucumber
• 8 Brussels sprouts (I did not add these)
• 1 ½ cups chickpeas 
• ¾ cup feta crumbles (I did not add this)
• 1 avocado
• ¼ cup roasted salted pepitas (pumpkin seeds)
• ¼ cup extra virgin olive oil
• ½ cup apple cider vinegar
• 1½ tablespoons Dijon mustard
• 2 tablespoons honey
• ¼ teaspoon sea salt

What To Do

1. Peel alternating strips off of the cucumber. Cut the cucumber in half lengthwise, remove the seeds with a spoon, then dice it. Place the cucumbers in a strainer, and sprinkle with kosher salt. This helps to drain the cucumbers of water while you cut the other vegetables.(I used Persian cucumbers and therefore skipped this step)
2. Thinly slice the radishes (cut them in half or quarters if large). Peel the carrots, then dice them. (If using Brussels sprouts, thinly slice them). Mix all the vegetables with 1½ cups chickpeas (and ¾ cup feta crumbles.)
3. In a bowl, place ¼ cup extra virgin olive oil, ½ cup apple cider vinegar, 1½ tablespoons Dijon mustard, 2 tablespoons honey, and ¼ teaspoon sea salt. Whisk all ingredients together. (If making ahead, stop here and refrigerate the vegetables and dressing until serving.)
4. When ready to serve, pour on 6 tablespoons dressing and mix gently to combine. If possible, let sit for a few minutes to marinade and let all ingredients come to room temperature.
5. Dice an avocado. Garnish each serving with avocado, pepitas, and extra dressing (if desired) and serve immediately.
6. With any leftovers, keep the vegetables separate from the avocado and pepitas (and dressing if possible), since the avocado browns and the pepitas get soggy; only add these toppings directly prior to serving.

Recipe Source: Acouplecooks

Importance of Chewing

We all have heard that we should chew our food properly - despite knowing in theory that this is a good practice, I have never really paid attention to it - so much so that I basically inhale my food. and add to this the TV viewing that happens during dinnertime, I am basically unaware of what I am putting in my mouth. I found this article on the real reasons chewing our food is good for us:

Chewing food thoroughly accomplishes many things:

1. It cleans your food before it hits your stomach since saliva is antibacterial. Certain food-borne bacteria can be killed just from chewing! 
2. It signals to the digestive system that food is coming, and the digestive system in turn starts producing digestive acids that help the body absorb nutrition.
3. Additionally, the enzymes in saliva play an important role in breaking down food and preparing it to travel through your digestive track.
4. You will get the optimal amount of nutrition and place the least amount of strain on your digestive system if you chew your food until it's completely liquid - the longer the better. 
5. On the flip side, not adequately chewing food puts a strain on the esophagus/the entire digestive system and can cause gas, bloating, sluggishness, loss of energy, stomach aches, cramps, diarrhea. yikes, right?!  
6.  Chewing stimulates the endocrine system, keeping your hormones in balance for a happier, younger-looking you. In particular, the parotid glands just under your cheekbones release a cell-rejuvenating substance, which gives you that youthful glow.
7. Added bonus: eating slowly and thoroughly chewing food makes you appreciate it more, gives your stomach time to signal your brain that it's full and prevents over eating!
8.  Scientists have also discovered that munching is magnificent for the memory. It may help keep dementia in the elderly at bay. It seems that the more you chew, the more short-term memory cells you develop. When people get older, they lose their teeth and start eating mushy foods. The short-term memory may be compromised because of this simple change in diet and behavior. Isn’t that amazing?

so CHEW CHEW CHEW. Chew until you think you can't chew anymore, and then chew some more - the recommended amount is 30 times per bite. I am slowly working at it. Eating my food slowly so as to thoroughly ennjoy the flavor and texture of each bite.

Green Egg Roll w/d leftover chapati

Ingredients

• celery 
• cucumber
• boiled eggs
• home made dressing (Recipe below)

So this meal can be really quick - All you have to do is slice (or dice) the boiled eggs, chop the and cucumber. Soak them in the dressing and fill them in a chapati roll. 

Notes: Use a mix of coriander greens and mint with some fresh baby spinach if celery is not available. 

1st Dressing: (I use this more often)

1 tsp of olive oil

a tsp or more of lemon juice

1/4 tsp yellow mustard powder or mustard sauce

salt n pepper to taste

2nd Dressing: 

1/2 cup dahi+1/2 cup cilantro+1/2 lime+1/4 tsp cumin powder+salt

Multiple Uses of Tahini

 There are plenty of ways to use tahini—so don't let yours go to waste. Here are eight simple ideas for making the most out of the next can of tahini you purchase. (I have underlined my favorites):

1. Dip raw veggies in it. For a simple snack, reach for tahini instead of ranch dressing next time you're looking for a dip for crudités. Add lemon juice, cumin, minced garlic, salt, and a dash of pepper and chopped parsley to garnish.

2. Spread it on toast. On whole wheat bread, perhaps with a little honey or agave syrup, tahini can be part of a balanced breakfast.

3. Drizzle it on falafel. For a no-stress summer meal, warm up store-bought frozen falafel and stuff it a pita. Thin out your tahini by adding add a few tablespoons of hot water and lemon juice and then drizzle it over the sandwich.

4. Use it to make Tarator sauce. Tarator is a little-known but much-loved multipurpose sauce that's particularly tasty for dipping grilled chicken or steamed vegetables. Add 4 cloves minced garlic to ½ cup tahini, ½ cup lemon juice, and ¼ cup parsley. Pulse in a food processor until combined.

5. Dress your salad with it. Give your balsamic dressing a break and try a tahini-based salad dressing instead. For an easy recipe, combine ½ cup tahini and ½ cup olive oil with 2 teaspoons apple cider vinegar, 2 teaspoons of lemon juice, and 2 teaspoons of grated ginger in a blender. Drizzle over your greens and enjoy.

6. Stir it into soup. You can use tahini as an alternative soup thickener, too.

Recipe Source: Serious Eats

What the World Eats

National Geographic's infographic on what the world eats - very interesting comparisons
See the full report here - http://www.nationalgeographic.com/what-the-world-eats/

Kale Salad w/d lemon Tahini Dressing

I encourage you to try out this salad if you are a kale skeptic. It completely changed how I think about eating raw kale. I usually use Lacinato/Dinosaur kale but this recipe uses Curly kale.

Yield: 4 servings

Ingredients:

• 1/2 large head of kale (about 4-6 cups)
• 1 cup finely chopped red onion
• 1/2 red bell pepper
• 1/2-3/4 cup chopped carrot (2 small carrots)
• 1 cucumber (2 cups chopped halves)
• 1 avocado, chopped
• 1 & 1/4 cup chopped cherry tomatoes (or other variety)
• 1/2 cup mixed raisins and Goji berries
• 1/4 cup hemp seed
• 1/3 cup chopped walnuts
• Dressing: 1 batch of Tahini Lemon Dressing (Recipe below)

 Directions:

1. Chop vegetables and mix in a large mixing bowl. Reserve hemp seed and walnuts for sprinkling on top.

2. Make your Tahini Lemon Dressing in a food processor and process until smooth.

3. Tear the leaves off of the kale and rip into bite-sized pieces. Wash and dry kale leaves.

4. Mix the vegetables, kale leaves, and full batch of dressing (3/4-1 cup) in large bowl until thoroughly combined.

5. Place in fridge to ‘marinate’ for 10-15 minutes. Keeps in fridge in a sealed container for 1 day.

Lightened Up Tahini-Lemon Dressing

Yield: Just under 1 cup of dressing

Ingredients:

• 1/4 cup Tahini
• 2 garlic cloves
• 1/2 cup fresh lemon juice (about 2 lemons)
• 1/4 cup Nutritional yeast or a bit more, to taste (optional)
• 2-4 tbsp Extra virgin olive oil, to taste
• 1 tsp kosher salt + freshly ground black pepper, or to taste
• 3 tbsp water, or as needed

Directions:

1. In a food processor, add all ingredients and process until smooth. Makes just under 1 cup.

Recipe Source: Ohhowsheglows

Baked Sweet Potato Chips

Baked Sweet Potato Chips

These chips are quick, easy and good for scooping up lots of hummus or any dipping sauce. The best part is that you can have them even after they are cold - I store them in an air tight container and they stay good for the next 2-3 days (that's the maximum I have kept them)

• 2 medium-sized sweet potatoes
• 2 tbsp olive oil
• 1 tsp salt

Process

• Preheat the oven to 400°F (200°C) and cover 2 baking sheets with parchment paper. 
• Cut the sweet potatoes in 1/8 inch / 4 mm thin slices. 
• Place the slices in a bowl, drizzle with oil and salt and toss until they are coated. 
• Spread them out on the baking sheets and bake for about 25 minutes or until crispy, flip them half way through. 

Recipe Source: Green Kitchen Stories

QUICK RED LENTIL AND SPINACH CURRY

Serves: 3-4

Ingredients:

• 1½ cups whole-fat coconut milk
• 1½ cups water
• ¼ cup red curry paste (I use the regular masala mix: dhaniya+haldi+bit of garam masala)
• ¾ cup red lentils
• 2 cups packed baby spinach
• 4 cups cooked brown rice or quinoa
• Plain yogurt, garnish

Process:

• In a skillet with high sides, whisk together coconut milk, water and curry paste. Bring to a boil, reduce to a simmer, and add red lentils. Let simmer for 22 to 25 minutes, just until the red lentils are tender but still hold their shape.
• Remove pot from heat and stir in spinach until wilted. Serve curry over cooked grain, with a dollop of yogurt, if desired.

Recipe Source: Naturally Ella

Potato Dill Salad

Dressing

• English mustard 2 tbsp
• lemon juice 1 tbsp  
• chopped green chillies 1 tbsp
• finely chopped garlic 1 tsp 
• salt n pepper to taste
• mustard oil or toasted sesame oil 2 tsp

Salad ingredients

• boiled and sliced baby potatoes 3 cups
• sliced spring onions (lower halves only) 1 cup
• chopped dill leaves 3/4 cup or as much you like

procedure

Mix the dressing ingredients and give a good shake .

Throw in the dill leaves and mix well , leave for a good ten minutes .

Toss in the spring onions and sliced potatoes , adjust seasonings and serve immediately .

The salad can be a great lunch option with some chips or crackers (healthy ones of course ) or a great stuffing for pita pockets and as a side dish with an Indian lunch . 

Recipe Source: Healthfooddesivideshi

Basil Egg Salad Sandwich

Makes about 4 servings

What You Need
8 eggs
12 leaves fresh basil (you can substitute dried basil, dried dill, or omit if you don’t have access to fresh basil)
1/2 cup Greek yogurt
1/2 red onion
2 tablespoons Dijon mustard
1/2 teaspoon kosher salt
Fresh ground pepper to taste

What To Do

1  Hard boil the eggs.

2  When the eggs are done and cooled, peel them, then chop them roughly. Chiffonade the 12 leaves of basil. Finely mince the 1/2 red onion.

3  In a bowl, combine the eggs, basil, and red onion with 1/2 cup Greek yogurt, 2 tablespoonsDijon mustard, 1/2 teaspoon kosher salt, and fresh ground pepper. Taste, then add more seasonings as desired.

Keeps for several days in the fridge. The taste of the fresh basil does dull after the first day, so you could add additional fresh basil to the leftovers as desired.

Noops Notes: I use it as a sandwich spread for lunch. I love the idea of using yogurt instead of mayo and I have been using the regular dahi and it works great. 

Recipe Source: Acouplecooks

Quick Chickpea Tikki

Serving Size: about 12 small tikkis

• A cup of boiled chickpeas is mashed with a fork (make sure the chole are cooked well otherwise the tikki will not bind together)
• along with 1/4 cup finely diced onions and
• 1/4 cup chopped almonds added
• sesame seeds
• 1/3 cup chopped parsley/cilantro

The mixture is seasoned with salt, pepper and paprika or chilly powder and a hint of anardana (dry pomegranate) powder. I added 1/2 cup of popped amaranth and mixed the dough like mixture well, shaped small patties and shallow fried on a skillet.

These croquettes can be served with any dip or chutney you like. I loved the way chopped almonds taste in this chickpeas croquettes.

Recipe Source: Healthfooddesivideshi

My top 6 healthy seeds

Like any other food, seeds are best when eaten in their raw natural form. In terms of nutrition - any kind of heating or roasting reduces/destroys the nutrients. Any oil will be vastly different in terms of its nutrient content than the food from which it was derived. That is because the oil is only an isolated portion of the whole food. For example, sesame oil does contain the fatty acids found in sesame seeds as well as the vitamin E and phytosterols but it doesn't contain any of the other vitamins, minerals, lignans,or amino acids that sesame seeds contain. Its not to say you cannot or should not use these oils but don't think you can replace your seeds intake by substituting them with their respective oils.

As a general rule, I do not take more than 3tbsp of seeds per day. 
You can Read about Seed Cycling and how you can use seeds to balance your hormones here. I try to follow this pretty religiously

1. Hemp Seeds:
Hemp seeds are truly a super food, as they are packed with an impressive list of nutritional attributes. Perfectly balanced with a 3:1 omega-6 to omega-3 oil ratio, they are also an excellent source of gamma linoleic and acid (GLA). Containing 10 essential amino acids, hemp seeds are composed of over 30% percent pure protein, making them an excellent daily protein source especially in a vegetarian diet. They are also composed of 40 percent fiber, the highest amount of any grain on earth.
Hulled v/s Whole Seeds: The hulled seeds - with the outer shell removed ( also called hemp hearts, shelled hemp) taste milder and pack more nutrients; the whole seeds give you more crunch and fiber. The hulled seeds need to be refrigerated and ideally should be added to cold foods
Hemp and marijuana are legally the same plant, but only one will get you high. The big difference is the level of THC in the plant, ie. the component of the cannabis plant that makes you high. Hemp has about 0.3%, marijuana has - 3%-15%

2. Sunflower Seeds:

The perfect phytochemical-rich seed for those of us looking to lose weight, as they promote healthy digestion and increase fiber intake. Sunflower seeds are also extremely rich in folate, a very important nutrient for women. They are packed full of good fats, antioxidant-rich Vitamin E , selenium and copper, all crucial elements in supporting heart health and balancing troublesome cellular damage.

3. Sesame seeds:

Sesame seeds are very high in calcium, magnesium ( helps lower Blood pressure), zinc (an essential mineral for producing collagen and giving skin more elasticity. zinc has also been shown to boost bone mineral density and bone health as a whole.) fiber, iron, B1 and phosphorus. Possessing important cholesterol-fighting fibers known as lignans, studies show that these seeds can lower blood pressure, as well as protect the liver from damage. Sesame seeds also may help prevent many health problems, including PMS

Black v/s White Sesame Seeds: The nutritional values of Black and white sesame seeds are very similar although Black sesame seeds contain 60% more calcium than hulled white sesame seeds. (1 tbsp of whole sesame seeds (52 calories) contain 9% of daily recommendation of calcium.) I personally keep both whole black and white sesame seeds and use them alternatively on salads, fruit mixes and smoothies. 

4. Pumpkin Seeds:

Pumpkin seeds are high in a form of antioxidant known as carotenoids, a special plant derivative that enhances immune activity and disease fighting capacities. These seeds are also high in are one of the best sources of plant-based omega-3s (alpha-linolenic acid or ALA) and zinc -  which is important for prostate health (where it is found in the highest concentrations in the body). Finally, pumpkin seed are high in phytosterols, plant components that aid in keeping stable levels of cholesterol and enhanced immune response. In order to preserve the healthy fats present in the seeds, pumpkin seeds should be eaten raw.

5. Chia seeds: 

Chia seeds are known for their abundance of Omega-3 fatty acids, making them a great alternative from fish oil for vegans. These amazing little seeds are an excellent source of high-quality fats, as they are made up of a whopping 34% pure omega-3 oils. The omega fatty acids can improve your heart health and cholesterol levels, and can be helpful in losing weight. These seeds contain an abundance of antioxidants, as well as complete protein, a rarity in plant sources. They balance your blood sugar and give you steady energy that lasts for hours . Chia seeds are also a great source of fibre. You can easily store them at room temperature for months. It is tasteless and doesn’t need to be grinded like flax, 

I sprinkle these seeds on just about anything from salads, fruits, smoothies to yogurt. You can even eat them after soaking in water for 10 mins - the gel that is formed around the seed with the help of water has no calories and makes you feel more full. Because of their mild flavor and are incredible capacity  of binding liquids - they are great as egg replacers in baking recipes

Most nuts and seeds have anti-nutrients like phytic acid that can make all the previously discussed important nutrients less bioavailable when you consume them. So if you plan on consuming seeds or nuts on a regular basis, it would be wise to soak or sprout them

6. Flax Seeds: 

• Flaxseeds are the #1 dietary source of a compound called lignans and the #9 source of polyphenols
• Lignans act as 1) phytoestrogens which help regulate estrogen levels in our bodies (important for hormone-related cancers such as breast and prostate), and are 2) beneficial fiber-like compounds which are important for digestive health (promotes motility and regularity) and immunity (the healthy bacteria in our colons use fibers for fuel – and these healthy bacteria are a part of our immune system)
• Lignans contain polyphenols which are antioxidants (also found in olive oil and berries) that protect our cells from damage and make our vascular system work more efficiently; polyphenols also support the liver byenhancing Phase 2 of the detoxification process
• Flaxseeds are also a rich source of the omega-3 fatty acid ALA and soluble fiber (important to cardiovascular health by decreasing LDL levels)

Flax is a pretty delicate seed that needs to be stored in an airtight container at cooler temperatures. It must be used in powdered form for the body to be able to digest it and extract the nutrients out of it. Ground flax seeds get rancid pretty quickly so either grind them at home in small batches (I do this) or store them in the fridge.
Find more details on Flax Seeds here

Ways to incorporate Seeds into your diet: 

• The most common and easiest way to eat more seeds is to add them to fruits, salads and smoothies. 
• You could also add almost all of the seeds to your to your morning cereal, oats etc. 
• Hemp can be easily added to pastas and stir fries (once they have cooled down a bit) and is a great way to get your kids to eat them. 
• Making seed crackers (heating would reduce their nutritional value but that's they are still going to be healthier than the store bought version) and using them in non-baked desserts is another great way to get some seeds into your diet. 

SOURCE: 1, 2

Nori Veg Rolls

Ingredients:

• Hummus (recipe here)
• 1 carrot, peeled with a vegetable peeler into strands
• Leafy greens (spinach, baby kale, arugula all work great)
• 1/2 Avocado
• Nori sheet (i love this brand)
• Sriracha (I use this)

 METHOD:

• It's quite simple to make these rolls. Pile it all in, roll it up and eat! 
• I do recommend staying away from things that have a high liquid content (like tomatoes, salad dressing, etc) as they can soak through the nori and get quite messy. 
• And the trick to get them to stay together beautifully is a very light smear of hummus along the edge.  it binds it all together when you wrap it up. 

Noops Notes: If you are not fond of seaweed you can use the same ingredients to make a sandwich although I highly recommend adding some form of seaweed into your diet and these rolls are a easy and tasty way to do so. Also, its best to eat these rolls as soon as you make them, because they tend to get soggy quickly.

Alternative Recipes: For a snack, toast strips of nori in the oven at low heat. Or cover a sheet with cooked brown rice; add a layer of sliced carrots, celery, or avocado, and a dash of wasabi. Roll it up and dip in a sauce of tamari, toasted-sesame oil, ginger, and rice vinegar. 

Seaweeds Health Benefits: 

Among the marine flora, nori is one of the richest in protein (up to 50 percent of the plant's dry weight), and one sheet has as much fiber as a cup of raw spinach and more omega-3 fatty acids than a cup of avocado. Nori contains vitamins C (a potent antioxidant) and B12 (crucial for cognitive function) and the compound taurine, which helps control cholesterol.

Recipe Source: A house in the hills

Super Simple Seeds Crackers

Recipe Source: My New Roots

Makes 2 baking sheets of crisp bread

Ingredients:
1 cup / 135g sunflower seeds
½ cup / 90g flax seeds
1/3 cup / 50g pumpkin seeds
¼ cup /40g sesame seeds
1 ½ cups / 150g rolled oats
2 Tbsp. chia seeds
4 Tbsp. psyllium seed husks or 3 Tbsp. if using psyllium husk powder (I didn't add this)
1 ½ tsp. fine grain sea salt
1 Tbsp. maple syrup (for sugar-free diets, use a pinch of stevia)
3 Tbsp. melted coconut oil or ghee
1 ½ cups / 350ml water

Baking sheet or Aluminum Foil (I used foil)

Rosemary, Garlic and Smoked Salt (I just made one batch of these)
Half batch:
2 Tbsp. chopped fresh rosemary
¼ – ½ tsp. garlic powder (depending on how strong you like it)
smoked sea salt, to taste

Fig, Anise and Black Pepper
Half batch:
3 large dried figs (approx. 70g)
1 tsp. anise seed
1 tsp. cracked black pepper

Directions:
1. In a large bowl combine all dry ingredients, stirring well. Whisk maple syrup, oil and water together in a measuring cup. Add this to the dry ingredients and mix very well until everything is completely soaked and dough becomes very thick (if the dough is too thick to stir, add one or two teaspoons of water until the dough is manageable). Divide the dough roughly in half, and set aside one half.

2. Place one half of the dough back into the bowl and add any flavouring you like. Gather into a ball and place it between two sheets of baking paper. Using a rolling pin, firmly roll out into a thin sheet. Remove top layer of baking paper and using the tip of a knife, score the dough into shapes you like (I chose large rectangles but it’s up to you). Repeat with remaining half of dough. Let sit out on the counter for at least 2 hours, or all day or overnight. (PS: I used my hands to spread out the dough and the back of a spatula to even it out - didn't feel the need for a rolling pin.)

3. Preheat oven to 350°F / 175°C. Using the baking paper, slide the dough onto a cookie sheet and bake for 20 minutes. Remove cookie sheet from oven, flip the whole cracker over (if it breaks a bit, don’t worry!) and peel the baking paper off of the back. Return to oven to bake for another 10 minutes, until fully dry, crisp, and golden around the edges. (PS: Didn't flip them and they cooked just fine)

4. Let cool completely, then break crackers along their scored lines and store in an airtight container for up to 3-4

weeks.

Noops Notes:

• Water:  I used the exact amount of water mentioned here. The mixture will feel watery in the beginning but the oats and the seeds will quickly soak all the water.
• DO NOT forget Grease the Pan/Foil: I had forgotten to lightly oil the foil before putting the dough which made taking out the crackers a bit difficult - although all of them were saved.