Pati-sapta

Original recipe: Mom's, makes 12-16
Customized for flame burners. For electric coils, replace low with medium, and medium with medium-high.

INGREDIENTS:
For Filling:
1 tsp ghee
1 cup frozen coconut
1 cup jaggery powder or paste
4 - 6 powdered cardamoms
kheer or condensed milk optional

For Pancakes:
1 cup all purpose flour
1 cup semolina
1 tsp jaggery dissolved in milk
1 pinch salt
Ghee for frying

METHOD:
1. Heat ghee on a pan for 2 - 5 minutes. Toast thawed coconut and cook with low flame with jaggery.

2. When the mix dries out, add cardamom, turn off the flame and allow the filling to cool. Should not be very dry or the filling will fall apart.

3. Heat a flat pan with (preferably) low walls on medium flame and then turn it to LOW. Add 2 - 3 drops of ghee and spread it around using a piece of paper towel. Add a ladle-full of batter and spread it around.  Permit the batter to cook till opaque.

4. Add a "bar" of filling and raise the flame to MEDIUM.

5. Roll into logs using spatula and permit to cook on the final side so that the joint firms up and crisps up. Might need to add another drop of ghee of the batter sticks or if the pan is not seasoned.

6. Remove cooked pati-saptas and serve immediately. 

Slow cooked Goat Biryani

Original recipe from indianhealthyrecipies.com, serves 4 - 6 people.

INGREDIENTS:
For the meat:
2 lbs goat meat (skinless, chopped in 2 inch sized cubes)
1 tsp ginger paste
1 tsp garlic paste
1 tsp chilli powder
1/4th tsp turmeric powder
1 tbsp lemon juice
3 - 4 slit green chillies
1/2 cup yogurt
1 tbsp ghee
1 tsp cumin-coriander or any meat masala
1/2 tsp salt

For the rice:
3 cups (rice cooker size) basmati rice or quinoa
1/2 tsp jeera
1/2 tsp salt
3 cloves
3 green cardamoms
2 black cardamoms 
1 bay leaf
1 cinnamon stick
1 star anise
1 nutmeg
1 - 3 mace
plenty of water

For Assembly:
3 tbsp ghee
1/2 bunch cilantro leaves
1/2 bunch mint leaves
4 - 6 shallots or 2 large red onions
Juice of half a lemon
1/4th tsp saffron soaked in milk
Rose water, kewda water
2 boiled eggs
Optional: 2 boiled potatoes

METHOD:
Marinate the meat and let it sit at room temperature for an hour or refrigerate for 4 - 12 hours.

Pressure cook the meat for 3 - 5 whistles or cook in a pot for up to 2 hours. The meat may ooze a lot of water which may be used to cook the rice. Permit the meat to sit after it is cooked.

Sweat the sliced onions with ghee and then increase the temperature to fry them well.

Soak and wash the rice with plenty of water. Add the spices and salt. May also add the mutton juice. Par-cook, about 70 - 80%.

Assemble the biryani layers. Bottom layer of fried onion (2/3rd of all available). Layer the cooked meat on top evenly without excess liquid. Top with 3 tbsp of chopped mint + cilantro. Then a layer of rice and all its spices that will soak the juices from the meat. Add some lemon juice. Top with more mint + cilantro and some saffron. Finally, more rice. Adjust for water if it is too undercooked. Check for salt. Finally top with more mint + cilantro, fried onions, saffron milk, rose + kewda water, sliced boiled eggs and potatoes if using.

Cook on low for 3 - 7 hours or for 1 - 2 hours on high. If using high heat, check that the bottom layers don't burn.

Serve hot with simple raita or dry spicy gravy / fries. 

One skillet Pumpkin "rice"

Original recipe from naturalfitfoodie.com (heavily modified) (caribbean recipe, very forgiving)

INGREDIENTS:
1 small butternut squash
1 cup quinoa / rice / cauliflower rice
2 cups chicken broth
1 medium onion
5 cloves garlic
2 inches knob ginger
1 small lime
jalapeno or something spicy to taste

METHOD:
Peel and chop squash into 1 inch cubes

Add finely chopped onions to a pot with some butter and sweat. Once translucent, add ginger and garlic (finely chopped, grated or pureed)

After 10-15 minutes, add the squash with a tsp of salt and cook covered till tender.

Meanwhile, wash and soak quinoa for 5-10 minutes. Discard water and add grains to the pot with broth.

Cook covered till both quinoa and squash are done.

Add zest and juice of one lime with finely chopped jalapeno, red pepper flakes or paprika.

Serve with grilled chicken, cucumber salad or avocado slices. 

'low-sugar' Pineapple upside down cake

Original recipe from: preppykitchen.com, serves 8, ~300 cal per serving

INGREDIENTS: (already reduced sugar quantities)
Topping:
1/2 cup brown sugar
4 tbsp butter (unsalted preferable)
1 tbsp vanilla extract
1 20 oz can pineapple slices
Add a pinch of salt if butter is not salted
Base:
2 cups multipurpose flour
1 tsp baking powder
1 tsp salt if butter is unsalted
1/2 cup granulated sugar
1 cup milk (whole or almond)
3 eggs
1 tbsp vanilla extract
3/4 cup butter (1 and 1/2 stick!)
1/4 cup sour cream or yogurt (full fat)
Optional: 10 pecans or walnuts
No cherries!

METHOD:
Preheat oven to 350 F. Butter spring-foam pan (9 or 10") and prepare in a baking sheet or with Al foil.

Melt butter (topping) in a bowl in the microwave, cool slightly, add vanilla extract and pour on the base. Evenly sprinkle brown sugar and if it doesn't melt to make a caramel, the pan can be warmed up in the oven.

Arrange pineapple slices on the caramel such that there is one in the center and 6 other slices around the central one. Save the juice and leftover slices to be combined with the wet ingredients. Optional: add pecans / walnuts to the center of each slice. Set the pan aside to set.

In a large bowl, sift flour, baking powder and salt (if using).

Using electric mixer, cream the butter and sugar together till fluffy. Add one egg at a time and yogurt / sour cream. When combined, add vanilla extract.

Combine wet and dry ingredients, Spatula or whisk, don't over mix. Add pineapple pieces and juice (adjust for pancake like consistency).

Gently add batter to prepared pineapples without disturbing them. Don't overfill (Max 3/4 pan, batter rises too much).

Bake for 35 - 45 minutes till the center is set.

Allow the cake to cool for 20 minutes before opening the pan. Can pass a knife through the sides but the bottom WILL stick.

For serving: Use 2 big spatulas to loosen the bottom. Reattach the sides before attempting to invert the cake. Serve warm or with ice cream / whipped cream.

GINGER PUMPKIN SOUP

Original recipe from: geniuskitchen.com , Serves 4, 168 calories per serving (depends on milk / cream)

INGREDIENTS:
1 small onion chopped
1 tbsp butter
1 lb pumpkin (cubed or baked) (butternut squash will do as well)
2 cups chicken broth
2 tbsp chopped ginger (grate or puree)
1 tsp cumin
1 tsp chilli or paprika
1 tsp turmeric
1 tsp salt
1 cup almond milk, cream, half and half or almond milk

METHOD:

Melt butter in a pot and sweat the onions for about 5 minutes till translucent.

Add pumpkin, broth, ginger, all spices and salt and simmer for 15 minutes.

Puree all ingredients in a blender.

Add milk / cream and heat through without boiling.

Nutritional yeast optional. Serve hot with bread / grilled cheese or crackers.

BAKED CRISPY TOFU NUGGET

Original recipe from omnivorescookbook.com , Serves 4, ~245 calories per serving

INGREDIENTS:
14 oz package of extra-firm tofu
8 tbsp soy / almond milk
3 tbsp Dijon mustard
4 tbsp flour
2 tsp italian spice blend
1 tsp garlic powder
1 tsp salt
1 cup panko breadcrumbs
1/4 cup cornmeal / semolina

METHOD:

Pre-heat oven to 400 F. Prepare pan with oil / butter and parchment.

Drain tofu with a weight and kitchen towels. Cut with a clean knife into squares (4x4x1 cm)

Mix batter (season well). Keep panko and cornmeal in a separate bowl.

Coat each piece of tofu with batter, flip the dry coating and place on the baking pan in an even layer. Coat the top with another layer of oil (to make it crispy.)

Bake for 25-30 minutes, flipping in between.

Serve hot with hot or peanut sauce. 

APPLE CRUMBLE

Original recipe: geniuskitchen.com Serves 6

INGREDIENTS:
6 apples (granny smith worked well)
1/2 cup water
1/4 cup sugar (or 4 drops liquid stevia)
1 tsp cinnamon
juice of half a lemon
1 and 1/2 cups flour (multipurpose or wheat)
1/2 tsp baking powder
1/2 cup sliced almonds
1/2 cup brown sugar
1/2 cup butter (or vegan butter)
9-inch pie dish (depends on size of the apples)

METHOD:

Pre-heat oven to 375 F.

Peel, core and slice OR dice apples. Add lemon, sugar (stevia) and cinnamon. Place the mixture in a pie dish / pan. 

Combine flour, raising agent, sugar, almonds in a bowl and rub with diced COLD butter till crumbly.

Sprinkle the crumble on the apples and bake for 30 mins or until the top is browned.

Serve warm with cold+sweetened custard, cream, ice-cream or yogurt. 

CHEESY SPINACH ARTICHOKE DIP

Original recipe from minimalistbaker. Serves 17 for 1/2 cup servings.

INGREDIENTS: 
1 1/4 cups raw cashews
2 Tbsp olive oil (sub water if avoiding oil)
5 cloves garlic
3/4 cup chopped shallot
1 1/2 cups almond milk 
5 Tbsp nutritional yeast
4 cups loosely packed chopped fresh spinach
1 14-ounce can artichoke hearts (rinsed, drained, dried, and roughly chopped)
2 Tbsp parmesan cheese 
Salt, pepper, chilli flakes, bread crumbs

METHOD:

Soak cashews for 1 hour in very hot water (uncovered) or in cool water overnight. Then drain and set aside.

In the meantime, heat a large oven-safe metal or cast-iron skillet over medium heat. Once hot, add oil, garlic, and shallot. Sauté for 1-2 minutes. Then lower heat to medium/low and sauté for 2-3 minutes more or until just golden brown and slightly caramelized. Set off the heat to cool.

Once cashews are soaked and drained, preheat oven to 375 degrees F (190 C). To a blender, add soaked and drained cashews, half of the sautéed garlic and shallot, almond milk, nutritional yeast, sea salt, and pepper and blend into a creamy purée, scraping down sides as needed.

Taste and adjust seasonings as needed. Dip should be cheesy in flavor and well salted, so consider adding more nutritional yeast for cheesiness or another pinch sea salt for saltiness. Set aside.

Heat the skillet with the remaining shallot and garlic over medium-high heat and add spinach and chopped artichokes. Season with a pinch each salt and pepper and sauté for 4-5 minutes, stirring frequently, to wilt spinach.

Turn heat off and add all of the sauce. Stir to combine. Sprinkle the top with vegan parmesan cheese, bread crumbs (optional), and red pepper flake (optional). 

Bake for about 5-8 minutes or until the dip is hot enough to serve. Be careful not to over-bake or the cheese sauce can begin to dry out and lose its creamy texture. Serve hot with assorted vegetables, tortilla chips, crackers, or toasted baguette - tortilla chips being our favorite.

Store leftover dip covered in the refrigerator up to 4-5 days. Reheat in an oven-safe dish at 350 degrees F (176 C) until warmed through (or in the microwave), adding more almond milk as needed if dip has dried out.

MEDITERRANEAN PORK CHOPS WITH VEGETABLES

Original recipe from skinnytaste. Serves 4 ~ 230 calories per serving.

INGREDIENTS:

16 oz (8 pieces) boneless thinly sliced, center cut pork chops
3/4 tsp meat seasoning
1 small zucchini, ends trimmed
1 small yellow squash, ends trimmed
1 cup halved cherry tomatoes
1 tbsp olive oil
1/4 tsp salt
1/4 tsp ground pepper
3 cloves garlic
1/2 tsp oregano
1/4 cup pitted kalamata olives
1/4 cup feta cheese
1 tsp lemon zest
1 tbsp lemon juice

METHOD:

Preheat oven to 450 F. Season the pork chops.

Julienne, spiralize or slice zucchini and squash.

Toss the tomatoes with salt, pepper, oregano and oil. Place cut side down on sprayed baking sheet and roast for 10 minutes.

Add sliced garlic and continue baking for 5 more minutes. Remove in a bowl and cool.

Turn the oven to 200 F.

Heat large skillet on medium-high heat. Add oil, squashes and salt and cook till tender.

Combine with tomatoes in bowl and replace in the warm oven.

Cook pork chops on one side on a skillet heated to medium-high heat for 2 minutes. Don't want them tough.

Add vegetables with meat and olives. Combine with lemon juice and zest.

Top with feta and serve!

SOUTHWEST MEATBALL SKILLET

Original recipe from cleaneatingmag.com Serves 4, each serving ~200 calories

INGREDIENTS:

1 lb ground turkey / chicken
2 large eggs
1/4 cup whole wheat bread crumbs
1/4 tsp salt
1/4 tsp ground black pepper
2 tsp olive oil
1 cup frozen corn
1 15 oz can of black beans
2 cups diced tomato
1/2 cup chicken broth
1 tbsp lemon juice
1 tsp ground cumin
1/4 cup chopped cilantro
Chopped onion and bell pepper optional

METHOD:

Combine meat, eggs, bread crumbs, salt, pepper and mix well. Shape into 16 meatballs.

In a large skillet, heat oil on medium-high heat. Toss and turn the meatballs for 3-5 minutes and brown on all sides. Add corn, beans, tomatoes, broth, lemon juice, cumin and mix to combine.  Reduce heat, cover a cook for 5-10 minutes or until the meatballs are cooked through.

Add cilantro <3

LOW CALORIE PROTEIN CHEESECAKE

Original recipe from MyFitnessPal. Serves 6. Each serving ~140 calories

INGREDIENTS:

Cream Cheese (340g) package (low fat or regular)
Plain Fat free Greek yogurt (350g)
2 eggs
1/4 teaspoon salt
2 scoops protein powder
1 teaspoon vanilla extract
Some topping (honey, jam or compote)

METHOD:

Mix all ingredients together, low speed 2-3 minutes. Scrape sides and mix on high for another couple minutes.

Optionally, fold in blueberries, chocolate chips or any flavor pairings.

Prepare a 6 inch cake pan and line with parchment on all sides.

Bake at 325 F for 30 minutes.

Turn your oven down to 200 F and bake for an another hour.

Let cool in the fridge 2-12 hours.

Serve with topping.

ZUCCHINI RAVIOLI

Original idea from Tasty. Serves 2. Each Ravioli is ~ 75 calories

INGREDIENTS:

• 2 medium zucchinis
• olive oil, to taste

FOR FILLING:

• 2 cloves garlic, minced
• 2 cups (80 g) fresh spinach, chopped
• 1 medium onion, finely chopped
• 1 cup (250 g) ricotta cheese
• 2 tablespoons fresh basil, finely sliced
• salt, to taste
• pepper, to taste

FOR ASSEMBLY:

• 1 cup (260 g) marinara sauce
• ½ cup (60 g) shredded mozzarella cheese

METHOD:

Preheat oven to 425°F (220°C).

Cut off the end of each zucchini then using a vegetable peeler, peel each zucchini into wide strips. Transfer the zucchini strips to a plate then layer two strips vertically and two strips horizontally to make a cross. Repeat process with remaining strips.

Heat a pan over medium-high heat. Add oil, onion then garlic and sauté for 30 seconds to 1 minute. Add spinach, salt, and pepper. Sauté for 1-2 minutes, until wilted down. Remove from heat and allow to cool for 10 minutes. In a large bowl, add the spinach mixture to the ricotta, basil, salt, and pepper. Mix until well combined.

Using a spoon, scoop approximately 1 tablespoon of the mixture and place in the middle of each zucchini noodle cross. Fold each side to seal the ricotta mixture then flip over the ravioli so the seam side is on the bottom.

In a baking dish pour the marinara sauce then smooth with a spatula. Evenly place the zucchini raviolis and a little more sauce, then top with mozzarella cheese. Bake for 15-20 minutes until fork tender.

Serve with fresh basil.

BETH’S SHRIMP WITH AVOCADO AND MANGO SALAD

Recipe from Entertaining with Beth. Serves 4.

INGREDIENTS: 2 lbs (900g) shrimp, peeled deveined, tails removed 1 tbsp (15ml) olive oil Salt and pepper to taste FOR DRESSING: Zest of 1 lime ½ cup (120ml) lime juice ¼ cup (60ml) soy sauce 2 tsp (10ml) brown sugar 2 tsp (10ml) rice wine vinegar 2 tsp (10ml) fresh ginger, grated 3 cloves garlic, minced ¼ tsp (1.25ml) red pepper flakes 2 tbsp (30ml) grapeseed oil 4 tsp (20ml) toasted sesame oil FOR SALAD: 10 Napa cabbage leaves, julienned 1 cup cabbage, julienned ¼ cup (60ml) mint, julienned ½ red bell pepper, sliced 1 cup (150g) mango, diced 1 cup (150g) peanuts, dry roasted unsalted optional 1 avocado, sliced
METHOD: Preheat oven to 350F(175C). Score shrimp backs. Toss with olive oil, salt and pepper. Bake for 6-8 minutes until cooked through. Allow to cool and set aside. Refrigerate if not using within 30 mins. Mix dressing ingredients until combined, whisk in oils and set aside. Place all salad ingredients (except avocado) with shrimp in a large bowl.

Add half the dressing, toss to coat. Transfer to large platter, add avocado slices, and freshly torn mint as garnish. Serve remaining dressing on the side.