Spice of Life

Alamelu’s Healthy Snack Tips:

When you are feeling tired and hungry, go for the following snacks that will give you a boost:

• Baby Carrots with Honey.Drizzle baby carrots with honey. Carrots are rich in Vitamin A.   Snack size (2.25 oz) baby carrots are only 25 calories per serving. Honey is great for your health.

• Mango Seasoned with Cumin Powder – Cut up, a preferably unriped, mango. Dice it and toss it with light salt and cumin powder. A great high fiber snack. Cumin is a digestive spice and is an antioxidant.

• Chickpea, Black Bean and Corn Salad – Drain and rinse chickpea, black bean and corn. Toss with equal portion (1/2 teaspoon each) black pepper and cumin powder. Beans are loaded with high protein and fiber. Serve with totillas chips.

• Chutney Sandwiches- Make a  Coriander Chutney. Choose the bread you like. Spread chutney over the bread, close, slice and enjoy. (Please see recipe below for  Coriander Chutney)

• Vegetables with Coriander Chutney dip- See recipe below.

• Bananas with Honey – Slice bananas and drizzle honey over the fruit and enjoy.

• Honey Toast – Drizzle a few tablespoons of honey on toast and have a glass of skim milk.

• Tuna Masala Sandwich – Tuna masala can be served over cocktail rye bread or with crackers as an appetizer. Can be made into a sandwich or tuna masala can be used as a filler in a pita pocket.(Please see recipe below for Tuna Masala)

Recipe for easy-to-prepare Coriander (Cilantro) Chutney:

(Note:  All the ingredients are available in regular grocery store.

1 bunch washed and chopped fresh coriander(about 2 cups)
1-2 green chilies
1/4 cup roasted peanuts or almonds
1 teaspoon cumin seeds
1/2 teaspoon salt
1/4  cup low-fat cultured buttermilk

Place all the above ingredients in a blender with 1/4 cup of buttermilk. Grind to a smooth paste. Transfer to a bowl. Cover and refrigerate until serving.

Recipe for Tuna Masala:

2 tablespoons canola oil
1/4 teaspoon cumin seeds
1 cup chopped yellow onions
1/4  cup finely chopped tomatoes
1 tablespoon minced garlic
1/4  teaspoon turmeric powder
2 teaspoons curry powder
1/4  cup tomato sauce
1 can (12 oz) tuna in oil or water
1/2 teaspoon salt
1/4  cup minced coriander

1. Heat oil in a skillet. When oil is warm add cumin seeds.Let cumin seeds turn to golden brown. 

2. Add onions, tomatoes and garlic. Cook for a minute or two.

3. Add turmeric and curry powder, and tomato sauce. Mix and cook for another minute.

4. Drain oil or water from tuna.  Add tuna and mix well with above ingredients. Cook for about 5 to 7 minutes over medium heat.

5. Add coriander and mix well.

Easy and delicious snacks. Kids would love these snacks. Eat well and be fit for life!

The Wonder Spice – Turmeric

(How to use this amazing spice in every day cooking)

By Author Alamelu Vairavan

Turmeric is considered as an auspicious spice in India. Turmeric brings flavor and color to food. The golden spice, mostly grown in India, is valued for its power to bring beauty, good health and good luck to those who use it. Turmeric has been used for centuries as a curative and cleansing agent in India.

Recently turmeric has gained a lot of attention in the US for its potential health benefits. Traditionally turmeric has been considered as a good digestive aid and it is known to lower the incidence of certain cancers. Current research suggests “turmeric” may help prevent arthritis, Alzheimer’s, cancer and a host of other diseases. (USA Today 1/8/07; Men’s Health, June 2008) The National Institute of Health has funded at least eight studies investigating the health benefits of turmeric. The spice and a chemical it contains, “curcumin”, are being investigated for their potential to prevent and treat a broad range of diseases including cancer, cystic fibrosis, Alzheimer’s and arthritis. The rate of Alzheimer’s in India is about four times lower than in the USA, says Gregory Cole, a researcher at the UCLA.                                                          

What is turmeric?  Turmeric is a root of the tropical perennial herb of the ginger family. The root spice is dried, powdered and is used in every day Indian cooking. It is a primary ingredient in curry powder.

Color & Taste: The intense yellow-orange colored spice is beautiful and is also referred to as “Indian gold”. Curcumin is an active ingredient found in turmeric. On its own it has an earthy, dry taste. Cooking with turmeric enhances the taste, flavor and color of the food. 

Where to buy turmeric? Turmeric powder is available in regular grocery stores in the spice isle. A small bottle of turmeric sells from 0.99 cents. A 10.5oz. bottle sells for $3.50. Turmeric has a long shelf life.

How to use it? Turmeric, as we have mentioned earlier, is commonly used in curry recipes. Here are some simple ways to use it: When making an omelet or scrambled eggs, use ¼ teaspoon of turmeric for each egg; or with any marinade use ¼ to ¾ teaspoon of turmeric.

Alamelu’s advice: You don’t have to wait to get turmeric as supplements. You can use turmeric powder inexpensively in its natural form in every day cooking.

Recipe:  

Seasoned Yogurt Salad with Onion and Tomatoes

(Seasoned yogurt salad is a refreshing accompaniment to any meal)

Preparation time: 15 minutes

1-teaspoon canola oil

½ teaspoon cumin seeds

½ cup chopped onion

½ cup chopped tomatoes

¼ teaspoon turmeric powder

¼ teaspoon cayenne powder

¼ teaspoon salt

1 ½ cup plain non-fat yogurt

1. Place oil in saucepan over medium hot. When oil is hot, but not smoking add cumin seeds. Let the seeds brown for a second or two.
2. Add chopped onion and tomato. Stir-fry for a few minutes until onions are translucent.
3. Add turmeric and cayenne powder and cook for a few minutes. Add salt and stir.
4. Transfer ingredients from saucepan to a mixing bowl. Cool and blend in yogurt.