Super
Spinach
Spinach is
one of those leafy greens that make any dietian's eyes go misty. Spinach
is loaded with vitamins A, K and C. It is also a good source of iron,
minerals, fiber, beta carotene and protein. The bottom line is, spinach
is good for your eyes, your heart and your brains.
I came across
an interesting folklore about the origin of spinach. It was first found
growing wild near the desert of Dasht-e-Kavir in ancient Persia. It was
named isfanakh, or "green hand," and it was cultivated
to satisfy the finicky appetite of Persian cats.
Spinach was
introduced into Europe in the 15th century and in US in the early 19th
century. Since 1929 spinach has been popularized by the cartoon character
Popeye as a muscle-building vegetable.
Eating and
preparing spinach is simple and easy, since it tastes good raw or cooked.
Spinach is available in frozen packs, cans or fresh. I personally like
the fresh spinach over frozen packs or canned form. Fresh Spinach has
a slightly bitter taste that can deter many finicky eaters; it needs getting
used to. Spices and herbs work well with spinach to make it tasty.
Spinach
Tikkas
4 cups spinach
(chopped)
1 potato ( baked, peeled and grated)
1-2 green chilies (grated)
1 cup cilantro (chopped)
1 tablespoon lime juice
1 cup almonds ( roasted and chopped)
½ teaspoon sugar
salt to taste
1 tablespoon oil
In a bowl
mix spinach, potato, green chilies, cilantro, lime juice, salt and sugar.
Use your hand to knead these ingredients together. (Do not use food
processor).
Finally add
chopped nuts. Take lime size dough and make small balls.
Flatten each slightly and place them in a frying pan. Drizzle oil and
sauté them till golden brown crust develops. Serve piping hot
with tomato ketchup
Hema's
hints:
For special
occasions deep fry the tikka instead of sautéing.
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Eat-to-your-health
Stew
This dish
is brimming with nutrient rich ingredients, indeed a perfect dish to
eat to your health. This is my adaptation of the English sheperd's pie.
I have used chickpea puree instead of mashed potato as the topping
1 tbs cuminseeds
1 teaspoon black pepper
1 16 oz garbanzo beans
2 tablespoon oil
4 garlic cloves (each cut into 2-3 pieces)
1 red onion ( chopped into 1 inch cubes)
12-15 baby carrots
5 roma tomatoes ( quartered)
5-6 cups baby spinach
½ cup water
salt to taste
sesame seeds for garnish
In a small
frying pan add cuminseeds and black pepper. Roast till an aroma is released
and the color of cumin seeds changes to a darker shade. Cool completely
and grind in a small coffee grinder. Keep aside.
Drain the
garbanzo beans and wash them under running water in a colander for 2
minutes. (The washing cuts down sodium contents in canned beans). Take
half the beans and make a puree in a blender. Add water as needed to
make the blender run smooth. Keep aside.
In a thick
bottom pot, heat oil. Add Garlic cloves and sauté for a minute.
Add onions, tomatoes, chickpeas, spinach and ½ cup water. Cook
for 5 minutes on high heat. Add ½ cup of garbanzo puree, ground
spice blend, salt and simmer for 10 minutes.
Finally pour
the contents in a baking dish. Place the garbanzo puree in a ziplock
bag. Cut a small part of one corner. Squeeze the bag to make a decoration
on top of the stew. Garnish with sesame seeds and bake it in the oven
for 15 minutes at 350 degrees
Serve piping
hot with garlic bread.
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Palak
Dal (Spinach with Moong beans)
½ cup moong
beans ( split, yellow)
3 cups spinach ( chopped)
1/3 teaspoon turmeric
1 teaspoon lime or lemon juice
salt to taste
1 tablespoon oil
3 garlic cloves
2 dried red chilies or green chilies
garnish with tomato wedges
In a thick
bottom pan, add moong beans and 2 cups of water. Bring to a boil on
high heat and simmer for 7-8 minutes till the beans are well cooked.
Add water if needed. Stir every 2 minutes to avoid burning at the bottom.
Add spinach, turmeric, lime or lemon juice and salt. Mix well and remove
from heat.
Crush garlic
cloves with slight pressure on a cutting board with a pestle.
In a small frying pan, heat oil and add garlic cloves. Sauté
for a minute and add chilies. Sauté for a 2-3 minutes and pour
the spice infused oil over the cooked beans and spinach mix. Mix well
and serve with plain rice and tomato wedges.
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