The Healthy Plate: August 2010

The Healthy Plate: August 2010

These cookies were made for a friend of mine

who is somewhat afraid to begin a transition

towards a healthier way of eating.

She has a real sweet tooth and loves junk food,

and is doubtful that healthy food can also be delicious!

I made these cookies using healthy ingredients

to show her that healthy treats are not only nutrient dense,

but also much tastier than processed and store bought ones.....

The cookies are crisp on the surface and soft inside

when they come out of the oven and are still warm,

but once cooled down they become more like

a slice of cake then a cookie.....so you can choose

to make cookies or just muffins, both are equally yummy!!!

1 cup finely dessicated coconut or coconut flour

2 tsp carob powder (or add 1 tsp cacao powder more)

sweetener - I used stevia + 2 tbsp brown rice syrup

You can also use agave or honey or date syrup

as desired. Taste and adjust, add more or less.

Mix the flax seed powder and water together, keep aside.

Mix all the above ingredients apart from the walnuts

till well combined then add the soaked flax seed powder

and mix all together till you get a thick cake like batter.

Line a baking tray with baking paper and drop spoonfulls

of batter, pressing to get a round shape, keeping at least

Bake in a preheated oven 350F / 180C for 18 minutes.

Let them rest on a rack for a few minutes and enjoy while

Alternatively you can pour the batter into mini muffin cases

and bake for the same amount of time or do half and half.

Do not make normal sized muffins as they risk being

uncooked and too soft in the center. Keep it Simple. Be Creative.Taste and Play. Find your own Way.

Steamed Zucchini and Brown Rice Muthia

For me, Gujarati food is not just about taste and flavor,

but memories of my father to cherish and savor....

eating dhoklas and khandvi, kadhi and khichri,

A few years ago when I felt homesick for India,

thinking of my Dad, I made some Muthia,

now I''ve adapted it to be vegan and gluten free,

It is delicious, easy to make and very healthy :-) Ingredients:

1 zucchini, finely grated and squeezed to remove moisture

a big handful of Spinach, finely chopped

1 cup chickpea flour/gram flour/garbanzo flour

1/2 cup quinoa flour (optional - adds protein :-)

1 tsp sea saltMethod: Mix all these ingredients together till they form a soft dough.

It might get a little sticky, if it''s too soft add some flour.

Divide into 4 or 5 parts and make rolls of 1 to 2" diameter.

Steam the rolls for 12 to 15 minutes till a knife comes out clean.

Steamed Muthia are delicious but they are even better

with a Tadka, also called chaunk, bagar or phorun in different

parts of India. It is often translated as "tempering."

Whole spices, seeds, or minced garlic/ginger are added to

hot oil and sauteed to liberate the essential flavors.

This is then poured along with the oil, over the dish.

Sometimes it is added at the end of the cooking,

at other times it is prepared at the beginning of the

cooking before the other main ingredients are added.

In a pan heat 2 tbsp of Coconut oil, then add curry leaves,

mustard seeds and sesame seeds. Saute for a couple of minutes,

be careful to not burn the sesame, then pour over the Muthia

Garnish with grated carrots and fresh grated coconut

(I didn''t have any at home but it really is yummy with the coconut)Keep it Simple. Be Creative. Taste and Play. Find your Own Way.

Mango and Cardamon Raw Ice Cream

with avocado and coconutBaked Fish Tikkawith fresh coriander and mint, garlic and ginger,

garam masala and lemon juiceBhindi (okra) Masala

with cumin seeds, red onions, cumin and coriander powderDal Tadka (lentils)with mustard seeds, coconut oil, onions, garlic,

tamarind, ginger and garam masalaLeftover dal and chawal ka Atta (Dough made with leftoverlentils and brown rice)

with herbs and spicesLentils and brown rice rotisRotis with salad, avocado, hummus, walnutsBaked Pappadum SamosasSamosa filling - chickpeas, herbs, spices, cashew nuts, coconutAll this food is Gluten free, Dairy free and Sugar freeand is based on the Clean detox program.I am on Day 25 and it''s rocking :-)Keep it Simple. Be Creative.Taste and Play. Find your Own Way.

Gluten free Vegan Bread for a Yummy sandwich

I''ve made gluten free soda bread many times before,

you can''t escape soda bread with an Irishman at home,

but buttermilk is out of bounds as we''re dairy free too,

so I had to be creative and make something totally new.....

As usual I stood in the kitchen staring at the fridge,

looking for a substitute and found some coconut milk,

I added some lemon juice and prayed to the bread god,

who blessed me with smile and a result that left me awed ;-)Ingredients:

1 cup buckwheat flour (jowar can be used)

1 tsp baking powder (need to get aluminum free baking powder, Thanks Jenny xox)

2 tsp arrowroot powder or 1 tsp xanthan gum

1 tsp sea salt ( I used Himalayan pink salt)

Mix all the dry ingredients together.

Make a well in the center.

Add the lemon juice to the coconut milk.

Add the milk and juice to the flours in the center

then mix well to bring together and work it lightly

for a few minutes without any real kneading.

I divided the dough into 4 balls and flattened them

Place them on a greased baking tray and

bake in a preheated oven at 200 C for around

25 to 30 minutes, till a knife comes out clean.

Trevor and Saatchi ate one scone hot, right out off the oven,

with coconut butter - What''s new? :-)

The other 3 were allowed to cool and sliced horizontally,

very very carefully as they have a tendency to crumble.

One side was topped with avocado, salmon spread and

cucumbers - the other with hummus, shaved zucchini,

Sprinkle some sea salt and lots of black pepper and serve with

a mixed green salad / olive oil lemon juice dressing.

You can use any other toppings for the sandwich, whatever your

heart desires - there are so many variations!!Salmon Spread:

Poach 2 to 3 Salmon filet and flake them

Add Juice of 1 lemon, sea salt, lots of black pepper,

dill, crushed garlic and chives or spring onions.

You can add any other herbs or spices you desire too.

Mix it all very well together and Enjoy :-)

The chives, dill and the cucumber is from our garden..... Keep it Simple. Be Creative.Taste and Play. Find your Own Way

Henley on Thames, Oxfordshire, United Kingdom

Creating healthy food is my passion and sharing it is the purpose of this blog. The food here is nutrient rich, delicious, natural, wholesome and easy to make.

The focus is on adding new tastes and using ingredients in different ways.

A small step goes a long way, one ripple is all it takes.

Join me on this adventurous and fun filled journey towards a radiant and healthier YOU.....

Socca with Caramalised Onions, Zucchini and Thyme

Papillote of Salmon in Green Coconut Masala

Raw Treats - Mango cheesecake and Avocado Lime Pie...

Steamed Zucchini and Brown Rice Muthia

Gluten free Vegan Bread for a Yummy sandwich

CLEAN - Baked Falafel Green Wraps

One last excerpt from my e-Book

Pudina Aloo, Stuffed Zucchini Tempura, Dill & Spri...

Trevors Pappadum Samosas and Green Smoothie

Another excerpt from my ebook - Ageing

An Excerpt from my ebook "Eat Right, Be Light"

Green Feast - Herby Hummus, Emerald Juice and Raw ...

Roti Pizza, Herb Souffle and Berry Verrine

Weekend Colors - Salads and Fruits

Green and Pink - Crisps and IceCream

Quinoa - Spicy Peas Pulav (Pilaf)