My Blog

Author: shankarshruthi

  • Kale and Chickpea Pulao

    This is one of those recipes that is quick, easy and has easily substitute-able ingredients. It has greens, protein and carbs, all in the right balance, along with familiar flavors that will leave you satiated.

    Beans and rice are not just a staple in Latin America, but in many other parts of the world, especially India. Only difference is that in India, the beans (or legumes) are cooked separately in a curry form and is eaten with rice. But time is of the essence for most of us today. So one-pot meals like this one can give us the required nutrition and bring us the comfort at the end of a long day.

    Although I am trying to get my husband to eat less rice and switch over to other grains, he is a true rice lover. So when we are in long distance, this is the kind of recipe for him or anyone in his place. Quick, filling and no-brainer type recipe.

    Prep time5 minutes
    Cook time20 minutes
    Serves2 (for 2 meals)

    Ingredients

    Grains

    • Rice – 2 cups, washed and soaked for 10 minutes

    Legumes

    • Chickpeas – 1 15oz can, drained and rinsed (This is equivalent to 1 1/2 cups)

    Vegetables

    • Shallots – 1 large, diced
    • Kale – 1/2 a bag (chopped) or 1 fresh bunch, roughly chopped
    • Carrots – 1 cup, matchstick or shredded
    • Serrano Pepper – 1, finely chopped

    Spices and Herbs

    • Cumin Seeds – 1 tsp
    • Ground Cinnamon – 1/4 tsp
    • Ginger-Garlic Paste – 1 tsp
    • Ground Turmeric – 1 tsp
    • Ground Coriander Powder – 1 tsp
    • Garam Masala – 1 1/2 tsps
    • Salt – As per taste

    Oils

    • Cooking Oil – 2 tbsps

    Ingredient notes

    • There are different types of Kale available at stores. The one used in this Pulao is Curly Kale. This is the most commonly found Kale and has versatile uses. It is available in bagged format (that is triple washed and chopped) or as a fresh bunch, which you need to thoroughly wash
    • For Chickpeas, if you prefer not to use the canned ones, soak 3/4 cup dried Chickpeas overnight for use in this recipe
    • If you want to skip the Serrano Pepper, add 1 tsp of Paprika or Red Chilli Powder for the sipce

    Method

    1. Turn the Instant Pot to saute mode and set it for 8 minutes
    2. Add oil
    3. Once the pot displays hot, oil is hot. Add the cumin seeds and cinnamon. Let is fry for 30 seconds for the cinnamon to release its essential oils
    4. After this, add the onions, serrano peppers and ginger garlic paste. Saute for 2-3 minutes until the onions are softened and turn slightly translucent
    5. Add the carrots and mix well. Add salt and mix again
    6. Add the chickpeas and mix well
    7. Add the spices and mix well for 2-3 minutes to cook the spices and coat all ingredients with them
    8. Add a splash of water to de-glaze the pot
    9. Add the soaked rice and mix well
    10. To add the Kale, simply place it on the top of the rice mixture. There is no need to mix it as the leaves will wilt into the mixture during the cooking process
    11. Close the lid of the Instant Pot and turn the pressure valve to the sealed position
    12. Cancel the saute mode. Select the pressure cook mode, select 12 minutes and high pressure
    13. Once the cooking is complete, allow the vent to naturally release pressure before moving it to the open position and doing a quick release
    14. Mix, serve and enjoy with a bowl of chilled boondi raita 🙂

    Stove-top Method

    • Follow the same instructions as above, but use a pressure cooker
    • The rice can be cooked for the length of 3-4 whistles
    • Then, switch off the gas and wait for the natural pressure release before lifting the weight and opening the cooker

    Recipe variations

    • Substitute Kale with any other choice of greens such as Spinach or Chard
    • Substitute with choice of legume, such as black beans or Kidney Beans
    • Substitute Rice with any grain of choice. Just remember to adjust the cooking time as per the instructions on the pack of grains

    You can also follow me on Instagram to be up-to-date with what is cooking my kitchen. If you like this recipe, do share your comments below. Don’t forget to post your version on Instagram using #foodformyloveblog.

  • Sauteed Garlic Collard Greens

    Collard Greens – yet another green leafy vegetable that I think I am in love with, even more than Spinach and Chard! Although they are associated with Southern US cooking or even African cuisine, but there are no boundaries in the world of global cuisines. As I have mentioned in a few other recipes with leafy green vegetables, I am always looking for different ways to include them in our diet. And this 15 minute recipe makes for a great side of greens.

    Collard Greens typically have a bitter taste but with the right seasoning and right amount of sauteeing, the bitterness can certainly be tamed.

    How to select them? As with any leafy greens, always look for a firm, bright green leaves. Avoid any that have yellow leaves. Bagged greens are also a great option as they are selected and packed at the height of their freshness, and bonus, they are already chopped.

    How to prepare them?

    • Carefully wash the large leafs to ensure there are no dirt particles hidden in the leaf’s crevices (food safety first!)
    • The individual leaves are then separated and the leaves are torn away from the stem.
    • They are then layered and rolled like a cigar
    • The leaf is then to be cut across the length into thin strips

    It is a great idea to wash these cut strips under cold running water once again prior to sauteeing them. Some recipes call for a much longer cooking process because the greens are simmered with meat. In this case, however, we are only looking for a quick sautee to tame the flavor as well as maintain the texture. I managed to convince my husband to eat this side as a side with Rajma-Rice. If I can, so can you. 🙂 Serve it up as a side with dal-rice or roti-curries for your family.

    Prep time5 minutes
    Cook time10 minutes
    Serves2

    Ingredients

    Vegetables

    • Collard Greens – 1 bunch

    Spices

    • Garlic – 1 tbsp, crushed
    • Red Chilli Flakes – 1 tbsp
    • Salt – As per taste

    Oils

    • Cooking oil – 1 tbsp

    Method

    1. Wash, cut and prepare the collard greens as show in the photos above
    2. Heat oil in a pan on medium heat. To this, add garlic, salt and red chilli flakes
    3. After 30 seconds, add the chopped collard greens and give them a good stir to coat them with the oil and spices
    4. Continue to cook for 5-10 minutes, with occasional stirring. You will notice the color of the greens become darker and shinier. The greens will release some water
    5. Once there there is no more water in the pan, turn off the heat and transfer the sauteed greens to a serving bowl
    6. Optional garnishes include a squeeze of lemon juice or a drizzle of soy sauce (for an Asian twist)

    You can also follow me on Instagram to be up-to-date with what is cooking my kitchen. If you like this recipe, do share your comments below. Don’t forget to post your version on Instagram using #foodformyloveblog.

  • Broccoli-Quinoa Salad

    I am a salad junkie, but not the usual lettuce, cucumber and tomato salad. I always like to mix up my salads with interesting combinations of flavors, textures and colors. This salad is another attempt to do so. Not only is it an interesting combination, but the components themselves are all healthy and bring with them a ton of nutrition.

    This salad works as a side or as an entree sized one. It can also be a great make-ahead salad or prepared and consumed fresh. I am a big fan of cruciferous vegetables like Broccoli. I particularly enjoy them in a roasted fashion. So, I always have bag of frozen ones in my freezer (although I have used fresh florets here). The combination is great because of the earthy, nutty flavors of the Quinoa together with the charred flavor of the roasted Broccoli and the crispiness of the toasted Almonds. The salad makes for a balanced meal with protein from the Quinoa, vitamins and minerals from the Broccoli and additional nutrients from the Almond.

    You are welcome to add additional components to this salad, especially in terms of dressings. but the day I prepared this, I had some leftover store-bought Basil Pesto on hand and it worked great.

    Prep time10 minutes
    Cook time35 minutes
    Serves2

    Ingredients

    Grains

    • Quinoa – 1 cup, washed and drained

    Vegetables

    • Broccoli – 2 medium heads cut into florets (Approx. 4-6 cups)
    • Carrot – 1 fresh, shredded

    Spices, Herbs & Dressings

    • Salt – As per taste
    • Garlic – 2 tsp or 2 cloves, crushed
    • Red Chili Flakes – 1 tbsp (Adjust as per your taste)
    • Basil Pesto – 2 tbsp (Store bought or homemade)

    Oils

    • Olive Oil – 2 tbsp

    Nuts

    • Almonds – A handful, slivered

    Method

    1. Line a baking tray with parchment paper and preheat the oven to 375F (190C)
    2. Place the broccoli florets in a bowl. To this, add olive oil, garlic, red chilli flakes and salt. Mix well to evenly coat all the florets
    3. Place the florets on the baking tray in a single layer for even roasting
    4. Roast the broccoli at 375F for approx. 30 minutes
    5. In the meanwhile, cook the quinoa by adding 1.5 cups water to the 1 cup of washed and drained quinoa. Bring the mixture to a boil. Then reduce the heat to medium and cook until the quinoa has absorbed all the water. Take it off the heat, cover a lid and let it rest for 5 minutes. Then, fluff it with a fork and add it a mixing bowl
    6. To the mixing bowl with quinoa, add the roasted broccoli, shredded carrots and basil pesto. Mix well to coat all components with the pesto
    7. Add slivered almonds and mix
    8. The salad can be served warm or can be chilled and enjoyed too

    You can also follow me on Instagram to be up-to-date with what is cooking my kitchen. If you like this recipe, do share your comments below. Don’t forget to post your version on Instagram using #foodformyloveblog.

  • Palak Chole

    For vegetarians, such as myself, protein is one of those nutrients that there just isn’t enough of. So, in an effort to add as much protein to our diets as possible, we rely on lentils and beans, like Chole (Chickpeas or Garbanzo Beans). In this process, we often get bogged down and forget the other essential nutrients that come from leafy greens. And if you have not already figured this out, I am a huge fan of adding leafy greens to any recipe. And that is exactly what I have done here.

    It is not just about eating your greens, but it is also about how you are cooking them in an optimal manner for nutrient absorption. So in this recipe, I have prepared the Chole and I have added the Palak (Spinach) after turning off the heat. The Palak cooks just enough with the residual heat, thus maintaining its nutrients.

    My husband loves Chole, but getting him to eat leafy greens is just as hard as getting children to eat their greens. So I usually buy a huge bag of triple washed greens, Palak in this case, and leave it in the refrigerator so he can throw a handful of it in whatever he is cooking. When we are away on long-distance, Chole is one of his quick, go-to recipes, so convincing him to throw in some Palak was not hard. He thoroughly enjoyed it. So yayy! 🙂

    Prep time5 minutes
    Cook time15 minutes
    Serves3-4

    Ingredients

    Beans

    • Chole (Chickpeas or Garbanzo Beans) – 2 cans

    Vegetables

    • Onions – 1 large, thinly sliced
    • Tomato – 1 large, diced
    • Green Chillies – 2, finely chopped (Optional)
    • Baby Spinach – 2 cups

    Spices & Herbs

    • Jeera (Cumin Seeds) – 1 tsp
    • Ginger – 2 tsp, grated
    • Garlic – 2 tsp, crushed
    • Haldi (Turmeric Powder) – 1 tsp
    • Red Chilli Powder – 2 tsp (Halve it if using Green Chillies)
    • Chole Masala – 1 tbsp
    • Salt – As per taste

    Oils

    • Cooking Oil – 1-2 tbsp

    Ingredient notes

    • I always keep a couple of canned Chole at home for a quick meal. If you have additional time, feel free to soak 1 cup of Chole overnight. Then, cook them in the pressure cooker for 3-4 whistles
    • I use Everest Chole Masala. There are several other brands. Alternatively, a simple Garam Masala will also work

    Method

    1. In a pan, add cooking oil
    2. Once the oil has heated up, add the jeera
    3. Once the jeera splutters, add the sliced onions, ginger and garlic. Fry them until the onions turn translucent and rawness of the ginger and garlic has cooked away
    4. Add haldi, red chilli powder, salt and continue to fry for 1-2 minutes
    5. Add diced tomatoes. Cook for 3-5 minutes until the mixture has completly cooked. The way to know this is that the mixture cooks to a point where it looks like a paste with a layer of oil around it released
    6. At this point, add the Chole, Chole Masala and 1-2 cups. Close the lid and cook for 5 minutes
    7. Open the lid, mash some of the Chole pieces to thicken the sauce, close the lid and cook for an additional 5 minutes
    8. Turn off the heat. Add the spinach and close the lid for 1-2 minutes
    9. Mix well and serve piping hot with rice or rotis. To make it even more decadent, add a dollop of Greek yoghurt on on the Chole 🙂

    You can also follow me on Instagram to be up-to-date with what is cooking my kitchen. If you like this recipe, do rate it and share your comments below. Don’t forget to post your version on Instagram using #foodformyloveblog.

  • Sprouts & Food Safety

    When I think of sprouts, I think of the green, crunchy, squirmy little things on my Pho, on my Banh-Mi, on my sandwiches or in a salad. But, everyime I am about to eat them, I think twice. You may have also noticed that sprouts are rarely available at salad bars and grocery stores. And this is why the article is titled as it is – because of the irony that as delicious and healthy as raw sprouts are, they are also one the leading sources of foodborne illnesses. And, this is by no means a new problem, it has been occurring consistently for almost a decade. How and why? The answer to those questions lies in the way they are grown.

    Because sprouts germinate from seeds or beans, contaminated seeds or beans are what cause sprouts to be a food safety risk. And, there are several factors that could cause contamination, including, but not limited to:

    • Irrigation water in the fields
    • Animal Manure
    • Unsanitary hands handling the seeds and beans pre and post harvest
    • Pests
    • Unsanitary transportation conditions

    But, where the risk multiplies is with the growing conditions. The germination process for seeds and beans requires warm and moist conditions (Approx. 70F). Several harmful bacteria (Such as Salmonella and E.Coli) grow in the temperature ranges of 40-140F. This is known as the “temperature danger zone” (Defined by US FSIS [United States Food Safety and Inspection Services]) because in this temperature range, bacteria grow and multiply rapidly. So, the growth conditions for sprouts happen to be the optimal condition for bacteria to grow. So, all the places from which bacteria could have contaminated the seeds and beans (internally and externally) would grow extremely well during the germination process. This is a a very common production challenge. And, a lot of effort has been put in by the Federal Food and Drug Administration and other authorities to put into place practices and regulations for growers to follow and ensure safe sprout production. And yet, sprouts continue to remain a leading cause of foodborne illnesses globally.

    Why is this important to you? I believe that in general people overlook the safety aspect of consuming sprouts. Contaminated seeds and beans grow into contaminated sprouts with bacteria, that when eaten raw can result in foodborne illnesses. Trust me when I say that it does not take many bacterial cells to make you sick, especially if you belong to a “vulnerable population group” (Elderly, immuno-compromised, young, pregnant etc.)

    What does foodborne illness look like in this case? Diarrhea, abdominal cramps, nausea etc. NOT FUN! This can be fatal to the vulnerable population.

    Should I buy commercially grown sprouts? Yes and no. I personally am very wary of these and never buy sprouts. But, if you do, it is highly recommended not to consume them raw and instead to cook the sprouts prior to consumption to kill all the bacteria and reduce the risk of foodborne illness. Here are some things to keep in mind when buying commercially grown sprouts:

    • As always, avoid wilted sprouts, and choose crisp and fresher looking ones
    • Make sure that they are refrigerated at the store when you are buying them, and put them in the refrigerator as soon as you are home
    • If pre-packaged, use the sprouts much sooner than the by the “Best Before” (within 1-2 days of purchase)

    What is considered “cooking” the sprouts? The idea it to create enough heat to kill bacteria. So, while it is not required to cook the sprouts in boiling water (as that can destroy its palatability), I would suggest that they be cooked until they are steaming well. this ensures that enough heat has penetrated to kill as many bacteria as possible.

    What if I grow sprouts at home? There are a a lot of people who grow sprouts at home (including me). But not everyone is aware of the fact that it does not make them any safer, unless appropriate steps are taken to ensure safety.

    • Use seeds and beans are only meant for cooking or sprouting (There are also versions that are meant just for potting)
    • Wash hands properly when handling the seeds
    • Use only clean, potable water (preferably not tap, but filtered drinking water) to clean and irrigate the seeds, beans and sprouts
    • Wash the seeds and bean thoroughly under cold running water
    • Ensure that the sprouting containers are clean
    • Place the growing sprouts in a warm area away from other potential sources of raw foods contamination
    • Once sprouted, keep them refrigerated under 40F and consume as soon as possible (within 1-2 days of sprouting)

    Now, let’s address the elephant in the room. Are raw sprouts safe for consumption? For the most part, yes, only if you do not belong to the “vulnerable population group”. If not, it is highly recommended that the sprouts be cooked . In general, when in doubt, cook them.

    Sprouts have a plethora of health benefits that I would like to enjoy. As a food safety professional, if I say that I like my sprouts raw, I will get my hand slapped. But, I will still say that I enjoy both raw and cooked sprouts with the caveat that I prefer home grown sprouts than buying commercially grown sprouts or eating them at a restaurant. And this is important to note because I will not just eat sprouts anywhere, and I will not recommend anyone to do so either.

    In summary:

    • Avoid commercially grown sprouts available at grocery stores, as much as possible
    • Avoid, to the best of your ability, sprouts in a restaurant setting. Try ordering a meal without the sprouts
    • If you grow sprouts at home, just keep some simple tips in mind to prevent any contamination

  • Sarson Ka Saag

    Saag is a Hindi term for a dish prepared with leafy green vegetables (yes, I am back with my love for yet another leafy green vegetable). This time, it is with Mustard Greens or known as Sarson in Hindi. This beautiful dish originates from the Northern Indian state of Punjab and is a staple during the cold winter months. Every household is known to have its own recipe, just like any other traditional family favorite.

    Mustard Greens have always intrigued me. They look similar to Kale but are much more delicate with their frilly, ruffled look. Unlike the Kale or Spinach, Mustard Greens have a sharp, peppery flavor which mellows after cooking but is still distinct. To further cut through the peppery flavor, these greens are cooked with a combination of other greens (Spinach in this case). Mustard Greens are packed with a variety of nutrients such as antioxidants, iron and calcium (just like its other green counterparts). And yes, mustard seeds come from the mustard plant! But that story is for another day.

    The preparation of Sarson ka Saag has always intimidated me because to me it has always been a special, authentic Punjabi dish. And I did not want to try it and ruin the glorious dish that it is. But, with some research, some inspiration, my mum’s help and a slow step-by-step approach, the end result was an uber delicious and creamy Sarson ka Saag. My husband loves Palak Paneer and I am quite sure that he will love this saag too. And he can eat a larger variety of leafy greens. It is a win-win for both of us 🙂 While this dish is typically served with Makai Ki Roti (Rotis made out of Maize Flour), we decided to stick to simple rotis, just to relish the first time preparation of the Sarson Ka Saag.

    Prep time10 minutes
    Cook time30 minutes
    Serves4

    Ingredients

    Vegetables and Greens

    • Mustard Greens – 1 bunch, roughly chopped
    • Spinach – 1 bunch, roughly chopped
    • Onions – 1 medium, finely chopped

    Spices and Herbs

    • Garlic – 2 tbsp, finely chopped
    • Ginger – 2 tbsp, finely chopped
    • Green Chillies – 2 tbsp, finely chopped/crushed
    • Salt – As per taste

    Other

    • Chickpea Flour – 2-3 tbsp

    Oils

    • Mustard Oil – 3-4 tbsp

    Food safety tip: Leafy green vegetables are notorious for bacterial contamination because of how and where they are grown, of course. So, make absolutely sure that every leaf is thoroughly washed by holding it under cold water for 30 seconds. If you placed the uncleaned leafs on a cutting board or in an empty container, make sure to wash them before re-using them.

    Ingredient notes

    • Typically Maize Flour is used as a thickening agent. But since I did not have that readily available, I used Chickpea Flour and it worked just fine
    • Although any other cooking oil can be used, Mustard Oil adds a distinct, authentic flavor to the dish
    • Mustard greens are either available as bunch at Indian grocery stores or they are available as packed, washed and ready-to-eat greens at other US grocery stores such as Kroger, Publix or Whole foods
    • Bathua (Scientific Name: Chenopodium Album) is another green leafy vegetable that is cultivated in Northern India and is an integral part of traiditonal Sarson ka Saag. But I skipped it in this recipe because it is not readily available in the US

    Method

    1. Place the roughly chopped greens in an Instant Pot or pressure cooker. Cook the greens for 5 whistles on a pressure cooker. If using an Instant Pot, you can cook the greens for 5-7 minutes on high pressure mode
    2. Once it is cooked, churn the greens either using a hand blender or another blender. The consistency is your choice, I like mine to be slightly chunky and not completely smooth
    3. In a pan, heat mustard oil
    4. To the heated mustard oil, add chopped garlic and ginger. Fry these until they have browned well
    5. Then add onions and green chillies and fry again until the onions turn translucent
    6. To this, add the churned greens, salt and mix well
    7. Add the chickpea flour, mix well to make sure there are no lumps
    8. Close the lid and simmer the saag on medium heat for 15 minutes
    9. Transfer to a serving bowl. Garnish with a dollop of butter and red chillies and serve with hot rotis

    You can also follow me on Instagram to be up-to-date with what is cooking my kitchen. If you like this recipe, do rate it and share your comments below. Don’t forget to post your version on Instagram using #foodformyloveblog.

  • Makhana Chivda

    Whether you are looking for a filling snack during vrat times, a guilt-free savory snack, healthy tea-time namkeen or a munchie for a long drive, this Makhana Chivda will surely fulfill your needs.

    With Makhana being so versatile with its use and its ability to pick up a variety of flavors, it works as a great replacement for the traditional Murmura (Puffed Rice) that is in Chivdas. With nutritional benefits such as protein and iron, Makhanas are a great replacement for store bought snacks such as crisps. And with the added goodness of nuts, seeds and fruits, this snack is surely a powerhouse of nutrition with taste and crunch.

    Prep time5 minutes
    Cook time15 minutes
    ServesMultiple

    Ingredients

    Seeds

    • Makhana – 2 7oz (200 gram) packets (Click on Makhana for an Amazon link or is available at any Indian grocery store)

    Nuts

    • Pistachios – 1/4 cup, roughly chopped
    • Cashews – 1/4 cup, roughly chopped
    • Coconut – 1/4 cup, flakes of freshly dried coconut
    • Almonds – 1/4 cup slivered
    • Peanuts – 1/4 cup, roasted

    Spices & Herbs

    • Hing – 1 tsp
    • Curry Leaves – A handful
    • Mustard Seeds – 1 tsp
    • Salt – As per taste
    • Amchur (Mango) Powder – 2 tsps
    • Green Chillies – 1-2 tbsp, crushed

    Oils

    • Ghee – 1 tbsp for each round of roasting (See method for # of roasting steps)

    Method

    1. In a non-stick pan, add 2 tbsp of ghee. Add the plain makhana and roast them until they are lightly browned and crispy. Once roasted, place them in a mixing bowl
    2. In the same pan, toast the coconut until they are lightly browned. Place the toasted coconut in a separate bowl
    3. In the same pan, toast the slivered almonds, cashews and pistachios. Once lightly browned and toasted, add them to the bowl of coconut
    4. Make tadka. In the same pan, add 1 tbsp of ghee. To this, add mustard seeds, hing, curry leaves and green chillies. Add this tadka to the roasted makhanas and mix well
    5. Add the toasted nuts to the makhanas and mix well
    6. Sprinkle some salt and amchur powder and mix well
    7. Store in an air-tight container for approx. 1 week

    You can also follow me on Instagram to be up-to-date with what is cooking my kitchen. If you like this recipe, do rate it and share your comments below. Don’t forget to post your version on Instagram using #foodformyloveblog.

  • Potato and Swiss Chard Breakfast Hash

    Weekends are for brunches. And brunches should be hearty. And Potatoes make everything hearty. But, yet again, this is another opportunity to get your dose of leafy green vegetables and not have to worry about for the rest of the day or the weekend.

    A hash is one of the best ways to incorporate all sorts of vegetables and proteins into a breakfast or a brunch. There is nothing fancy about this recipe other than the fact that I have added a leafy green vegetable, Swiss Chard. It is colorful and pleasing to the eye. And if you are wondering how this is different from an Aloo Palak or an Aloo Methi, it is not that different. This is just a modern take on it. Read on for the recipe and the many different ways it can be eaten.

    Prep time10 minutes
    Cook time12 minutes
    Serves2-3

    Ingredients

    Vegetables

    • Potatoes – 2, medium sized, diced (Regular Yukon Gold Potatoes)
    • Red Bell Pepper – 1, julienned
    • Swiss Chard – 1 bunch, roughly chopped
    • Onion – 1 small, diced

    Spices and Herbs

    • Cumin Seeds – 1 tsp
    • Garlic – 2 cloves, crushed (Or 1 tbsp powder)
    • Roasted Cumin Powder – 1.5 tsp
    • Salt – As per taste
    • Turmeric Powder – 1 tsp
    • Sumac – 1 tsp

    Oils

    • Cooking Oil – 2 tbsp

    Food safety tips

    – Make sure to wash the leaves for 30 seconds under cold running water while gently rubbing the leaves to release any trapped dirt

    – Separate leafy greens from raw meat or poultry products and use separate cutting boards for each to prevent bacterial cross contamination

    – Discard leafy greens within 2 hours of chopping or cooking. Always buy leafy greens that are kept at a chilled temperature to prevent bacterial growth

    Ingredient notes

    • Red skin potatoes or purple potatoes will also work well with this recipe
    • Any other type of leafy green such as kale or spinach can also be used

    Method

    1. In a pan, add oil. Once it heats up, add cumin seeds
    2. When the cumin seeds splutter, add onions and garlic and cook until the onions are translucent
    3. Add the potatoes and turmeric powder. Mix, cover the lid for 3-5 minutes and cook on medium flame until the potatoes are half cooked
    4. Then add the red pepper, salt and roasted cumin powder. Mix again, cover the lid for 3-5 minutes and cook again until the potatoes are cooked through, but not mushy
    5. Add the swiss chard, mix and cover the lid for 1-2 minutes until the leaves have wilted (The idea is to steam the greens to preserve nutrient content, not to cook them completely)
    6. Turn off the flame, sprinkle sumac powder and mix well
    7. Add a spoonful of the hash on a toasted bread and enjoy

    Serving Suggestions

    • Prepare a breakfast hash bowl with the prepared hash and eggs in any style you like
    • On a whole grain wrap, add scrambled eggs, the prepared hash and sriracha sauce. Wrap it up to make a breakfast burrito for your breakfast on the go
    • Add a vegan protein element such as black beans, chickpeas or tofu

    You can also follow me on Instagram to be up-to-date with what is cooking my kitchen. If you like this recipe, do rate it and share your comments below. Don’t forget to post your version on Instagram using #foodformyloveblog.

  • Spinach-Walnut Pesto Spaghetti

    Who doesn’t love Spaghetti? And who doesn’t love Pesto? Of course, we all do. But, did you know Pesto can be a sneaky way to incorporate leafy green vegetables into your diet?

    Pesto can be purchased in a jar from the grocery store, but there is nothing better than homemade pesto that is fresher and has leafy green vegetables in it, just like this Spinach-Walnut Pesto. All I did was tweaked the original recipe by replacing the Basil with Spinach and the Pine Nuts with Walnuts. What does this do? It makes the Pesto healthier and provides the combined nutrients of Spinach and Walnuts such as Vitamins A and C, minerals such as Calcium, Magnesium and Folate, Protein and Omega -3-fatty acids.

    In my household, this Pesto will work great because some type of pasta is a staple at least once a week. The Pesto takes only 10 minutes to prepare and stays in the refrigerator for at up to 7 days. The best part is that the leafy greens can be rotated on a weekly basis. For example, Kale also works great for this Pesto. Here, I have prepared a Spaghetti with the Pesto and added some Red Bell Peppers for some color and crunch.

    Prep time15 minutes
    Cook time15 minutes
    Serves2

    Ingredients

    Pasta

    • Whole Grain Spaghetti – 2 hand fulls of your favorite brand

    Vegetables

    • Spinach – 1.5 cups, tightly packed
    • Red Bell Pepper – 1, julienned

    Spices and Herbs

    • Garlic – 2 cloves, crushed (1 tbsp powder)
    • Salt – As per taste
    • Pepper – 1 tsp
    • Red Chilli Flakes – For granish

    Dairy

    • Ground Parmesan Cheese – 1/8 cup

    Oils

    • Olive Oil – 1/4 cup

    Food safety tips

    – Make sure to wash the leaves for 30 seconds under cold running water while gently rubbing the leaves to release any trapped dirt

    – If using packaged greens, and the if the package indicates “Triple Washed” or “Ready to Eat”, there is no need to wash the greens again

    – Separate leafy greens from raw meat or poultry products and use separate cutting boards for each to prevent bacterial cross contamination

    – Discard leafy greens within 2 hours of chopping or cooking. Always buy leafy greens that are kept at a chilled temperature to prevent bacterial growth

    Ingredient notes

    • If vegan, replace the Parmesan Cheese with Nutritional Yeast (which can provide the salty, cheesy flavor). Alternatively, use Salted Cashews (Remember to eliminate the Walnuts in this case) to provide the same thickness and saltiness.
    • Kale (Tuscan or Standard Curly Kale) can be used instead of Spinach
    • Toasting the Walnuts add a great depth of flavor to the Pesto

    Method

    1. In a pot, add water, spaghetti and a pinch of salt and cook according to the package instructions
    2. In a blender, add spinach, garlic, walnuts and parmesan cheese (if using). Blend until all the ingredients are finely chopped
    3. Slowly add olive oil and only blend to mix. Alternatively, the olive oil can be whisked with the mixture by hand. Set the prepared pesto aside
    4. In a pan, add a drizzle of oil and add the red bell peppers. Sprinkle some salt and allow it to cook, but let the crunch remain
    5. Add the cooked spaghetti to the pan and a few 2-3 tbsps of the prepared pesto. To this, add 1-2 tbsps of the cooked spaghetti water. Toss the pasta and let it come together for 1-2 minutes
    6. Transfer to serving dish. Garnish with red chilli flakes. Bon Appetit 🙂

    Serving Suggestions

    • Use the pesto for breakfast by spreading it on a toast and topping with some arugula and cherry tomatoes. Scrambled eggs or tofu would be a great addition
    • Toss some roasted vegetables with the pesto and serve it on a bed of mixed greens for a warm salad
    • Spread the pesto on a warm tortilla, top with some sauteed vegetables and make yourself a fajita (Italian-Mexican fusion 🙂 )

    You can also follow me on Instagram to be up-to-date with what is cooking my kitchen. If you like this recipe, do rate it and share your comments below. Don’t forget to post your version on Instagram using #foodformyloveblog.

  • Steamed Swiss Chard

    Eat your greens. Haven’t we all heard that when we were little. In fact, even as fully grown adults, we struggle to get our dose of green leafy vegetables in our daily diet. But this simple 10 minute recipe will leave you with no excuses to include greens in your daily diet.

    The star of this recipe, as the name suggests, is Chard, and the particular variety I have used is the Swiss Chard. While it is not as popular as its market neighbors like Kale or Spinach, it holds a powerhouse of nutrition to be benefited from. In particular, this leafy green is known for its high content of Vitamins A, C and K as well as fiber and minerals like iron and potassium. Chard is from the Beets family and is known for its bright colored stems (red, yellow, pink, purple and white). The most common variety is the one used in this recipe, however, when all the varieties are bunched together, they are sold as “Rainbow Chard”.

    Swiss Chard has an earthy taste and unlike the Kale, both the leaves and the colorful stems can be cooked and eaten. This makes it just as versatile a leafy green as its competitors like Kale and Spinach. When buying Swiss Chard, ensure that the leaves are bright and the stems are firm. Avoid picking up any that have wilted leaves or signs of damage on the stems. Furthermore, I strongly recommend using the Swiss Chard within 1-2 days of purchase (stored loosely wrapped in a plastic bag). Because they are available year around, I see no reason why they need to be pre-prepared and stored for long periods. The fresher, the better.

    The best way to prepare leafy greens greatly depends on type of leafy green and its nutrient content. For example, Vitamin C is water-soluble and heat sensitive. So cooking Swiss Chard (which is high in Vitamin C) with water will not only degrade the vitamin C, but it will cause it to leach into the water, leaving only the cell structure i.e. the leaves behind. On the other hand, nutrients like Vitamin A become “bio-available” because of the softening of the cell structure during cooking. Lesson – the cooking method has to be a fine balance between making the leaf palatable and make certain nutrients bio-available while preserving others.

    This steamed Swiss Chard recipe takes 10 minutes from preparation to completion, resulting in a earthy tasting, beautifully colored dish. It is a great side with any meal comprised of rice, rotis and subzis.

    Prep time5 minutes
    Cook time5 minutes
    Serves2

    Ingredients

    Vegetables

    • Chard – 1 bunch, roughly chopped (Any variety of Chard will be fine)

    Spices and Herbs

    • Cumin Seeds – 1 tsp
    • Garlic Powder – 1 tsp
    • Roasted Cumin Powder – 1 tsp
    • Salt – As per taste

    Oils

    • Cooking Oil – 1 tbsp

    Food safety tips

    – Make sure to wash the leaves for 30 seconds under cold running water while gently rubbing the leaves to release any trapped dirt

    – Separate leafy greens from raw meat or poultry products and use separate cutting boards for each to prevent bacterial cross contamination

    – Discard leafy greens within 2 hours of chopping or cooking. Always buy leafy greens that are kept at a chilled temperature to prevent bacterial growth

    How to cut Chard? (Visualize it if you can 🙂 )

    • Cut of the stem (until the base of the leaf)
    • Press your fingers on the stem between the leaf to check if it is tender. If yes, then it can be cooked and eaten
    • Fold the leaf in half with the stem in the center. Then, starting at the stem, fold again
    • Using a guillotine motion of the knife, chop the rolled leaf into thin strips. This knife technique is called “Chiffonade”
    • If the stem is not tender, cut the leaf off by running the knife at the edge of the stem from the top to the bottom until the leaf is released from the stem

    Method

    1. In a pan, add oil
    2. Once it heats up, add cumin Seeds. Once they splutter, add garlic powder
    3. Immediately add the chopped chard and mix for 1 minute
    4. Add salt and roasted cumin powder
    5. Cover the lid and steam the chard for 3-4 minutes. This should be until the leafs have wilted slightly and the stems have cooked, but have not become mushy
    6. Turn of heat, transfer to serving bowl and enjoy the leafy greens. As an optional garnish, a squeeze of lemon juice of would be nice. Furthermore, some toasted walnuts, almonds or pine nuts would add a nice crunch too

    Serving Suggestions

    • Use the steamed chard as a topping on a homemade pizza
    • Use the steamed chard as an addition to a breakfast wrap or toast with hash or eggs

    You can also follow me on Instagram to be up-to-date with what is cooking my kitchen. If you like this recipe, do rate it and share your comments below. Don’t forget to post your version on Instagram using #foodformyloveblog.