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Roasted Brussel Sprouts with Fresh Mint, Toasted Sesame Seeds, and Chili

Ingredients: 20 ounces of brussel sprouts, quartered 2 tablespoons oil Salt and pepper to taste 3 tablespoons white sesame seeds ½ to ¾ teaspoon red chili flakes or to taste 1/2 cup fresh mint, cut into strips Directions: Preheat oven to 350 degrees Fahrenheit.  Toss sprouts with oil, salt, and pepper.  Bake for a total of 30 minutes ...

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Whole Grain Bread with Flax and Sesame Seeds

The flax seeds and sesame add a nice  flavor and nutrition to this bread-feel free to shape in any way you'd like (loaf, baguette, roll, etc.).  All else will remain the same except for the cooking time.  In addition, the rapid rise yeast substantially reduces proofing time without compromising the ...

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Tempeh BLT with Roasted Garlic Mayo

Nowadays there are many brands that manufacture vegetarian bacon substitutes that are made with tempeh (fermented soybean) that mimic the flavor of real bacon quite nicely.  Make sure to purchase one that uses natural sweeteners and has a maple smoke flavor.  These will go best in this sandwich, which a ...

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Corn Meal Fritters

This recipe is a variation of the Latin American dish, sorrullos, which are cornmeal fingers.  The ingredients are essentially the same, except here I've shaped them into balls rather then fingers.  If you are feeling daring, you can also add a thin sliver of jalapeno, raw or roasted, along with ...

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Spiced Cauliflower and Potato Stir-Fry

Ingredients: 1.25 lbs red potatoes , peeled and cut into thin half moons 1 head of cauliflower, cut into small florets 2 tablespoons oil 1 teaspoon cumin seeds 1/2 teaspoon ajwain seeds 1/2 teaspoon black mustard seeds  1 dried bay leaf salt to taste 1/2 teaspoon red chili powder 1/4 teaspoon turmeric 1 teaspoon raw cane sugar 1 teaspoon amchur (dried mango) ...

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Apricot Tofu

Ingredients: 32 ounces extra-firm tofu 2 tablespoons canola oil 2 tablespoons garlic, minced 2 cups red onion, sliced 2 cups mixed bell peppers, sliced salt and pepper to taste 1/4 cup liquid aminos (soy sauce substitute) 1-2 tablespoons red chili flakes 6 tablespoons naturally-sweetened apricot fruit spread Directions: Preheat oven to 400 degrees Fahrenheit.  Spray a baking rack with cooking spray ...

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Pea Stuffed Wheat Puffed Breads (Puri)

Posted by: EatFree

>> Vegan, Vegetarian

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Ingredients:

  • 2 cups 100% whole wheat pastry flour
  • salt to taste
  • 2 teaspoons plus 1 tablespoon canola oil, divided
  • 2 cups cooked green peas
  • 1 teaspoon cumin seeds
  • 1/2 teaspoon red chili powder
  • 1/2 teaspoon raw demerara sugar
  • 1/4 teaspoon turmeric
  • cooking spray
  • Oil for deep frying

Directions:

  1. Combine salt and flour.  Drizzle over 2 teaspoons of the oil into flour and crumble in with fingers until evenly dispersed.  Add a little warm water at a time until a dough ball forms.  Knead until you get a soft dough ball.  Let rest for at least 30 minutes with a damp paper towel over it. 
  2. Pulse green peas until smooth and only slightly coarse.  Heat remaining one tablespoon of oil.  Add cumin seeds.  Let crackle.  Add peas, chili powder, sugar, and turmeric.  Cook until peas dry out (you know it’s dry enough when there is no residue sticking to bottom and sides of pan.)  Let cool.
  3. Heat oil to 375 degrees Fahrenheit for deep frying.  Form 12 dough balls out of dough and same number of balls out of pea mixture.  Flatten dough balls and add a ball of pea mixture in the middle.  Fold over edges to form another ball, flatten, and spray with cooking spray.  Roll out into approximately 4 inch circle (make sure to roll gently so pea mixture does not puncture dough).  Fry like you would a puri (as the bread goes into the oil, gently add pressure to one side to allow to puff up).  Drain on paper towels.  Repeat for rest and enjoy!

 

Potatoes with Five Bengali Spices

Posted by: EatFree

>> Gluten-Free, Vegan, Vegetarian

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Ingredients:

  • 2 tablespoons canola oil
  • 1/4 teaspoon fennel seeds
  • 1/4 teaspoon cumin seeds
  • 1/4 teaspoon nigella seeds
  • 1/4 teaspoon mustard seeds
  • 1/16 teaspoon fenugreek seeds
  • 2 cups red onion, julienned
  • 2 pounds red potatoes, cut into 1/8 inch half moons
  • salt and pepper to taste
  • 1/4 teaspoon turmeric
  • 1 teaspoon raw turbinado sugar
  • 1 teaspoon red chili powder

Directions:

  1. Heat oil.  Add fennel, cumin, nigella, mustard, and fenugreek.  Once they crackle, add onion, potatoes, salt, and pepper.  Saute on medium heat for 10 minutes or until potatoes are lightly golden one edges, stirring every few minutes.  
  2. Add rest of ingredients and cook for another 7-8 minutes or until potatoes are done.  Stir every few minutes.  Enjoy atop of any whole grain!

Date Toffee Mini Pudding Cakes

Posted by: EatFree

>> Desserts and Sweet Treats, Vegetarian

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Ingredients:

  • 8 ounces pitted dates
  • 2 tablespoons canola oil
  • 1 organic egg
  • 1 teaspoon pure vanilla extract
  • pinch of salt
  • 1/2 cup unsweetened soy milk
  • 3 tablespoons unsalted organic butter, room temperature
  • 1.5 tablespoons light muscabado sugar
  • 1/4 cup 100% whole wheat pastry flour

Directions:

  1. Pour boiling water over dates and let sit for 15 minutes.
  2. Preheat oven to 325 degrees Fahrenheit.  Spray muffin tins with cooking spray.  Set aside.
  3. Drain dates of soaking water.  Blend them with oil, egg, vanilla, salt, and soy milk to a smooth consistency.  Set aside.
  4. Whisk together butter and raw sugar.  Spread an equal amount along the bottom of each muffin tin.
  5. Gently stir in flour into date mixture until thoroughly incorporated.  Pour into muffin tins (makes 6) and bake for 18-20 minutes or until edges are set and center looks slightly underdone.  Let sit in muffin tin for 10 minutes before inverting.  Spoon over any left over toffee sauce on bottom of each tin over mini cakes (best served warm).  Top with naturally sweetened vanilla ice cream and enjoy!

Cooking Oils

Posted by: EatFree

>> Uncategorized

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Fats are not our enemy-we need them in our diet in reasonable amounts to maintain healthy bodily functions.  However, man-made fats such as margarines and trans-fat laden shortenings, and those made from non-organic animal sources (conventional butter for example) are best to stay away from as they’ve been tampered with regard to their natural state.  There’s a lot of jargon around fats these days in nutrition circles-monounsatured, omega 3, omega 6, medium chain fatty acids etc etc-all this can be quite dizzying so we just need to remember-if it’s been tampered with from its most natural state, then its best to stay away from.

When it comes to sauteing, frying, or pan-frying (anything requiring high heat), I like to use oils that have been made without chemical solvents and other harsh chemicals.  These are usually labeled “cold-pressed” and/or “expeller-pressed”.  Canola is the best option in this case as its neutral flavor lends itself to use in many types of ethnic cuisine.  Coconut oil is great with South Indian and Southeast Asian dishes, peanut oil with Asian dishes, ghee for North Indian dishes and olive oil for Mediteranean if you’re willing to spend the extra buck.  Otherwise, naturally extracted canola is best for higher-heat cooking and its generally the cheapest.

The virgin oils, such as extra virgin olive oil and unrefined coconut oil, are best reserved for dressings and lower-heat applications as their nutritive properties diminish upon heating-more on that in a future post! 😉