Monica Saigal Bhide's Blog, page 27

Health Benefits of Spices by Deanna Segrave-Daly, RD

So delighted to have Deanna Segrave-Daly, RD be a guest poster here today. Deanna discusses the health benefits of spices ( a topic you know is close to my heart!). A MUST READ!

Indian Spices For the Health of It

By Deanna Segrave-Daly, RD

I’m excited to be guest blogging for Monica today. I had the privilege of hearing her speak at this year’s Eat Write Retreat conference, where we got to chat a bit. When she suggested I write a post about the health benefits of Indian spices, I was all in– after all my blog is called a Teaspoon of Spice (which I co-write with my business partner, Serena Ball.) As a food-loving dietitian, I emphatically believe healthy food should always taste delicious. Any nutrition tips I share are usually accompanied by a tasty cooking tip or a yummy recipe.

Fresh herbs and spices are an important part of upping the flavor ante of healthy dishes. But guess what? It turns out they also add a powerful nutrient punch to recipes. While there is no specific recommended “daily doses” of spices (because the research on the health effects of spices and culinary herbs is still emerging), adding spices/herbs to every meal is a good rule of thumb. And it’s not a hard thing to do when you like to cook!

Here’s a breakdown on some popular Indian spices:

Cayenne (Red Pepper)

Benefits: Considered one of the “Seven Super Spices” – because it has higher levels of antioxidants and with promising health benefits – cayenne is a great source Vitamins A & C. Some research indicates that cayenne could help decrease appetite and rev up your metabolism; but don’t go on that cayenne pepper cleanse just yet. Those calorie-burning effects are minimal; so instead rather, enjoy cayenne in your food as much as your spicy tolerance levels allow.

Uses:  Cayenne is popular in Indian, Mexican, Italian and Cajun cuisines and used to flavor meats, chili, seafood, fruit and vegetables – basically, add it to any food you want to make hotter!

Recipe: Lychee Pineapple Salad

Coriander Seeds

Benefits: Another antioxidant-packed spice, coriander is being researched for its possible role in lowering blood cholesterol. It’s also is a decent source of several minerals including iron and calcium.

Uses: Often a part of garam masala and curry spice blends, try coriander in soups, stews, beans, dressings, marinades, burgers, meatballs, chicken and fish. The seeds are delicious when toasted and then grounded. (In America, we refer to the fresh stems and leaves as ‘cilantro’ and the seeds as ‘coriander.’)

Recipe: Gorgeous Chicken Skewers

Cumin

Benefits: Cumin is a rich source of iron (1 tablespoon provides almost half of your daily iron recommendation) and also has potential anti-inflammatory effects. Other possible benefits include fighting off bacteria, lowering blood sugar and warding off certain cancers.

Uses: Add to chili, dips, salsa, beans, chicken, pork, fish, grains and root vegetables. Cumin is usually a part of garam masala, too, and is fantastic when paired with coriander.

Recipe: Cumin & Chickpea Flatbread

Turmeric

Benefits: Monica has professed her love for this gorgeous golden yellow spice and with good reason, as turmeric is another one of those “Seven Super Spices.” With fairly powerful anti-inflammatory effects, turmeric is a good-for-your-heart spice to have on hand. It’s also a source of iron and manganese.

Uses: Commonly found in curry powder; try adding turmeric to chicken/tuna/egg salad, rice, fish, dips, soups and vegetables like peas and potatoes.

Recipe: Monica’s Fish Curry (her dad’s favorite!)

(All photos and text courtesy of Deanna Segrave-Daly)

Simplest barley soup ever (with a touch of spice, of course)

My partnership with FRESHFARM markets continues today with a trip to the FRESHFARM Dupont Circle farmers market.

One of my most favorite places in Washington, D.C. is the farmers market at Dupont Circle. I don’t know exactly what makes this market so very different from the others, but it just is. The vibe is energizing and the air is always positive. On my last visit there, I generated heated debates with folks who wanted to talk to me about my T-shirt. My T-shirt read “Vodka, Connecting People” and everyone had an opinion about it. In the end, we all agreed that it was true since it had people “connecting with me.”

The market is in full swing with fall produce:

What caught my eye (other than the lovely baby Chinese ginger above), was the NextStepProduce was selling whole grains. I am always getting emails from readers about how to use grains like barley so I thought I would buy some and share a very simple recipe on making barley soup. I have the say that the folks at NextStepproduce were great to talk to. They did tell me that the one day someone comes in to talk to the farmer, he isn’t there! It was his only vacation day and I missed him! Here is a bit from their website on how they recommend using barley — “Whole-grain barley is sweet and earthy-tasting, with a lovely, tender-chewy texture. It’s a delicious addition to soups, stews, and pilafs. Try using it place of rice for a different take on risotto, or in a stuffing for kabocha squash. Roasted and soaked, barley also makes a warming, restorative tea you can drink warm or at room temperature. Rolled into flakes, it can be blended with oats for a variation on traditional muesli.”

Monica’s Super Easy Curried Barley Soup

2 tablespoons vegetable oil

1 1/2 cups chopped red onions

3 large garlic cloves, minced

1 inch piece ginger, peeled and minced

2 green chilies, minced  (optional)

1 teaspoon ground cumin

1 teaspoon mild curry powder

12 cups (or more)  vegetable broth

1/2 cup pearl barley (soaked overnight)

1 cup dried lentils

4 cups (packed) coarsely chopped baby spinach (or kale)

Heat oil in large nonreactive pot over medium-high heat.

When the oil shimmers, add onions and sauté until onions are golden brown, about 10 minutes.

Add garlic and ginger and stir 1 minute. Add the green chile, if using.

Mix in the cumin and the curry powder and stir 30 seconds.

Add the broth, barley and lentils; bring to boil. Reduce heat; cover and simmer for about an hour. If the broth begins to dry up, add two more cups.

Once the barely and the lentils are cooked, add spinach to soup; cover and simmer until spinach is tender, about 5 minutes.

Serve. (I don’t add any salt to this soup as I don’t think it needs it but, of course you can season to taste)

So here is one of my fav ways to top soup — with sev. This is a fried snack made with chickpea flour. It adds a nice crunch to the soup. You can purchase this at any Indian grocery store. It is an optional topping, of course, but I highly recommend it!

Monica’s Indian Express: Simply Spiced Okra

I am so pleased to share with you the next recipe in my series: Monica’s Indian Express: Simple & Sassy Weeknight Dishes.

 

If you hate the okra slime, come join me in trying this recipe. It is slime-free (well, mostly!). The key is to cook the okra on high heat and without any moisture (so no covering during cooking). Make it crisp and it will lose most of its slime. This recipe is simple and very adaptable. If you don’t have okra on hand, try it with potatoes. No potatoes, try it with tofu. Hate tofu, try it with green beans.

This is what I call a base recipe. Learn how to cook it and you can use the technique with most any vegetable. And then vary the spices to get a custom dish each time.

Monica’s Simply Spiced Okra

Photo by Reem Rizvi of Simply Reem

 

(Serves 4)

 

1 ½ pounds okra

4 tablespoons vegetable oil

1 red onion, peeled and sliced

1 inch piece of fresh ginger, peeled and thinly sliced

2 teaspoons ground cumin

1 teaspoon turmeric

1 tablespoon ground coriander

2 whole green or red Serrano peppers (optional)

Table salt to taste

Chopped, fresh cilantro for garnish

Wash the okra and dry it well. Cut off the stems and discard them. Slice the okra into small rounds.
In a large skillet, heat the oil over medium heat. Add the onions and sauté for about 3 minutes until the onions are transparent.
Add the okra and ginger and sauté for about 4 minutes. Add the dry spices and peppers, if using. Mix well. Reduce the heat to medium low.
Continue to cook, stirring constantly, until the okra is cooked, about fifteen minutes.
Serve hot garnished with cilantro.

Can you help?

I often read stories where people talk about a particular moment that changed their life. These stories always make me smile. I always used to think that if it is not life or death, how can a moment change your life? Then I met Ravi Kalra and yes, that moment changed my life.

I was in India over the summer spending time with my family when my father suggested that for our birthday this year (my son and I share a birthday), we should go volunteer and feed the folks at The Earth Saviours Foundation. It sounded like a great idea and a good lesson for my son on giving. Little did I know that it would affect me so much.

Located on leased land in the midst of million dollar mansions, the tiny place housed over 250 people. Mr. Kalra told he that since 2008 he has been rescuing people who no one wants. The ones that society has forgotten about. The ones that lie on the street and are ignored. My son held my hand tight as we walked around to see people in wheelchairs, in broken beds but in an environment as clean as he could make it. Several young women and men were volunteering and that is when I noticed the small classroom. “Here is where I take the kids who beg on the street and teach them to read and write so they can go to a proper school. You and your son will be feeding them today.”

Before I could say anything, the little kids gathered around me and sang happy birthday – IN ENGLISH – and both my son and I cried. They then went back to their seats and said a prayer for us and then sat and waited patiently for the food.

Perhaps the only meal they would eat that day. Not one kid fussed, not one broke the line, not one asked for excess. I was stunned to see how well-behaved they were.

I spoke with Mr. Kalra after the lunch and he pointed to a man sitting in a chair. “I found him a year ago. He used to a be judge. Trained in Oxford. Speaks impeccable English. Circumstances made him homeless. And see her, that lovely lady there, her kids left her here at my doorstep.”

(picture of Mr. Kalra rescuing an old woman)

The foundation houses people and feeds them everyday relying on the help of people like you and me to give them donations. He has never taken any money from the government. The conditions are bad. I asked him how he manages and he smiled and said, “Once you take a decision to do something like this, there are no obstacles. Only things that need to be done. I gave up a job with great benefits to do this and if I can help these people, I consider myself a success.”

A van stops by and brings more. As he helps them in, he tells me of one other service he performs. He is the one the cops call when they find bodies on the road that no one claims. He cremates the dead that no one cares about. Since he started doing this, he has cremated over 2000 bodies. He says he wants them to find peace.

That was in August. We went a few times to help. As much I would feel bad about not being able to do enough, it was amazing to see Mr. Kalra and his smile and his do or die spirit.

Yesterday, October 1st, I saw on TV that Mr. Kalra lost the lease on the land where the people were housed. They are now on the streets and need a place to stay. I am trying to help the only way I know how.. by writing and spreading the word. If we dont help, who will? And I always used to think that one person cannot make a difference. After meeting him, I realize what one person can do. I am the one person here writing about this and praying it will make a difference.

Please help if you can. Tell people… Share.. pray… whatever you can do. One at a time, we will make a difference.

To contact Mr. Kalra – For any help or donations, contact Ravi on  9818171695, 9871675485 or svearth@yahoo.com.

And here is just one of the many news stories on them that broke yesterday -Around 100 mentally challenged, elderly people dumped on Delhi streets

update: From the latest news story, I see that they have been given a temporary place to stay. Thank God.

FRESHFARM markets – Lamb chili for the fall

My partnership with FRESHFARM markets continues today with a trip to the market by the White House.

So first things first, I have to tell you that what surprised me most about this market is that even though it is small, the choices are anything but! I tasted empanadas, farina cake, there was a place selling gelato, cheese, tortilla and I had the most amazing pulled pork sandwiches.. all in this tiny market! Oh, and of course there was gorgeous produce.

So I started with finding a vendor to buy lamb. I came across Coulter Farms - “Coulter Farms is a family operated farm in Honey Grove, Pennsylvania. They raise certified organic, grass fed beef and lamb. They also produce raw milk cheeses with Certified Organic Milk, Whey fed pork, free-range eggs, honey and Certified Organic 100% Grassfed Jersey Milk” is what it says on the website but what it does not tell you is that in addition to terrific products, the folks who work the stalls at the market are some of the kindest and sweetest people I have ever met. A young lady manning the stalls was telling me all about their wonderful honey and also about the high quality of the lamb. I purchased both the ground and the cubed. With the ground lamb, I made some chili and the recipe is below. And with the cubed lamb, I made some stew with butternut squash and coconut milk. In both cases, the meat was tender and wonderful.

Excellent farina cake with honey from Baklava Couture. The texture is like a dulce de leche cake so they give you a spoon to dig in!

Of course, as I was wondering around — to be fair, it was lunch time — I had to eat something so I tried the pull pork sandwiches served on a cheddar jalapeno bun by The Three Little Pigs. Yep, as good as it sounds if not better.

One of the most intriguing dishes I found at the market was a kale kimchi. I bought it and served it up as suggested and the results were great – not too spicy and with a lot of texture..

And here is my recipe with the lamb I bought from the market. My photos did not turn out well so I am using this photo of the recipe that a friend shot earlier.

Hope you all enjoy!

Lamb Chili in a bread bowl by Monica Bhide

From Modern Spice by Monica Bhide

Serves 4

Prep/Cook Time: 50 minutes

Ingredients:

2 tablespoons vegetable oil
1 cinnamon stick
1 medium red onion, minced
1 tablespoon store-bought ginger-garlic paste
One 14.5-ounce can fire-roasted diced tomatoes or 2 large tomatoes, diced
1 1?4 pounds ground lamb, ground beef or ground turkey
1?2 teaspoon red chile powder
1?4 teaspoon ground turmeric
1?4 teaspoon ground cinnamon
1?8 teaspoon ground cloves
1?2 teaspoon ground coriander
One 15- to 16-ounce can red kidney beans, drained
1 1?2 cups water
Four 1-pound round loaves sourdough bread at least 5 inches across
Table salt
Finely chopped onion and green chiles (optional) for garnish

 

Preparation:

In a large lidded skillet, heat the vegetable oil over medium-high heat. When the oil begins to shimmer, add the cinnamon stick. When the stick begins to sizzle, add the onion and ginger-garlic paste. Sauté, stirring, until the onion is golden brown, 7 to 8 minutes. Add a few tablespoons of water if the onion starts to stick to the pan.
Add the tomatoes. Cook for about 15 minutes or until the oil begins to leave the sides of the mixture.
Add the beef and cook for 10 to 12 minutes, breaking up the meat with a spatula.
Add the chile powder, turmeric, cinnamon, cloves, and coriander. Mix well. Cook for about 2 minutes.
Add the kidney beans and 1 1/2 cups water. Cover and cook for another 12 to 15 minutes, until the beef is cooked through.
While the chili is cooking, prepare the bread bowls: Cut 1/2 inch off the top of each loaf. Gently scoop out the bread from inside the loaf, using care to leave a generous 3?4-inch shell intact.

Once the chili is cooked, remove the cinnamon stick, spoon a cupful of chili into each bowl, salt to taste, garnish with onion and chiles (if using), and serve immediately.

Photo credit for the chili – Stephanie Stiavetti.

Now this is real food

My older son has been studying in public schools since he was six. He is now a freshman at George C. Marshall High School. While he is enjoying the academic part of the school, he cannot stop talking about how good the food is in the cafeteria. Yes, really good and freshly prepared food in a public school cafeteria. The fresh food bar is called the Statesmen Station. Principal Pearson and Real Food For Kids, a parent-led group that advocates to improve school food in Fairfax County public schools, worked with the school board and Food and Nutrition Services to create the whole, fresh foods pilot lunch program at Marshall. It features a soup, salad and sandwich bar filled with freshly made items. What I really love is that some of the students at the school have created a nutrition club and are working on healthy dishes they love that will be incorporated into the menus.

Take a look at this super fantastic video by the talented Marshall High School drama students, MC Horne and the Fresh wRappers (formed for this event), of their school-food music rap. I am telling you, this is one of the most innovative and terrific videos I have ever seen and it is done by a group of young kids!

Here is the story, told in pictures! The kids were asked to write what they wanted to “fill their plates with” and here is what they said -

And this

The food bar

And the cost of the meals for the students:

All the food is sourced locally making this a real role model for the industry as a whole.

I asked why they chose Marshall High for the project. Mary Pope of Real Food for Kids responded via email, “Our goal is to have similar fresh, whole food menus in all schools.   Elementary schools are particularly important because taste preferences for foods and eating habits are formed early.  When the School Board allocated funding for a pilot kitchen, Real Food For Kids considered several schools, including an elementary school.   Marshall HS proved to be an ideal candidate because it was, and is still,  undergoing a three-year renovation project which allowed time to properly plan the kitchen and make essential equipment purchases.   School and community support is also essential to make meaningful change and Marshall High School has strong leadership within the administration and a very positive and strong parent community.”

About Real Food For Kids As the local face of the national school wellness movement, Real Food For Kids is committed to working collaboratively to increase the quantities of healthful foods in Fairfax County Public Schools and supporting programs that educate students and their families to make more healthful lifestyle choices. Real Food For Kids successfully advocated for an independent assessment of the current food program, aiming to find innovative ways to bring more fresh, less processed foods to students. It also spearheaded the move to a soda-free school pilot in eight middle and high schools that will launch in fall 2013. Further, with strong school board support, it helped establish a pilot fresh soup, salad and sandwich bar as part of the lunch program at George C. Marshall High School in Falls Church. For more information, please visit www.realfoodforkids.org.