Blueberry-Yogurt Parfait

Blueberry Yogurt Parfait

As you all know, breakfast is the most important meal of the day! Most of you have also probably come across multiple sources that state that starting your day with a healthy & nutritious protein-rich breakfast is the key to feeling energetic, controlling appetite, reducing snacking, and staying slim. Protein-rich breakfasts have shown to regulate blood sugars and reduce late afternoon cravings for sugary and unhealthy snacks, and I can personally vouch for it. But if you are like me, meat in the morning is not appealing and eggs are not an option due to allergies. Greek yogurt to the rescue!! With around 200 calories & over 20 gms of protein per cup, greek yogurt is an easy, tasty and portable breakfast or snack item.

Blueberry Yogurt Parfait

The Blueberry-Yogurt Parfait is so simple to make and can be assembled ahead of time. Just top with granola before eating. Use the fruit of your choice and customize quantities to suit your needs. If Greek yogurt is not available, you can use hung yogurt (recipe below). Make a few of these in resealable containers and store in the refrigerator for a quick grab-and-go snack or breakfast. My husband & kids love it too!

Blueberry-Yogurt Parfaits

  • 1 cup greek yogurt (plain or flavored) – [use hung yogurt if greek yogurt is not available – recipe below]
  • 1 cup fruit of choice (berries, banana, mango, peach, etc.)
  • sweetener of choice (honey, sugar, agave, etc) – optional
  •  1/2 cup granola (Click here for stove-top granola recipe.)

1) Take 2 resealable containers and layer each with 1/4 cup greek yogurt on the bottom.

2) If using sweetener, drizzle a teaspoon on the yogurt.

3) Top with 1/4 cup fruit.

4) Repeat yogurt, sweetener, fruit.

5) Just before eating, top with granola. Stir and enjoy. (Click here for stove-top granola recipe.)

 

To Make 1 cup Hung Yogurt

 1) Line a strainer/small colander with a large clean piece of muslin cloth and place the strainer over a deep bowl.

2) Pour 2 cups of regular yogurt onto the muslin cloth.

3) Bring the ends of the muslin together and make into a bundle.

4) Hang the bundle from the faucet / knob with a dish to catch the whey dripping.

5) Leave undisturbed for 3-4 hours till all the water is out. Creamy hung yogurt is ready.

6) Flavor with sweetener if needed and stir well.

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Gotgamssam – Korean Dessert with Persimmon & Walnut

Gotgamssam

Waiting at the barber while my kids got their haircuts, I was skimming through the old magazines they had around. One of the Korean magazines had a few beautiful pictures of dry persimmons, and this orange roll with nuts in the middle. Of course, all instructions were in Korean. I asked the ladies who work there what it was, and after a few minutes of going back and forth, another nice customer stepped in to help translate for us. He found out from the women where to buy the ingredients and how to make this roll. Hope he got a great haircut for his good deed :)).

Gotgamssam

Gotgamssam is a traditional Korean desert or snack that is served with cinnamon or green tea, and it requires only 2 ingredients. I was told that it is common in Korean homes to have a few rolls tucked away in the refrigerator for company. Super easy to make, I was reminded of diabetic family members who stay away from dessert. A few slices of this might be a welcome treat for them. Give it a try.

Gotgamssam

You can buy dried persimmons in the frozen section of your International market. The box pictured here was around $6. If you cannot find dried persimmons, this same technique can be used for dried apricots which are more easily available. Looking online, I learnt that the apricot version is called Salgussam.

Gotgamssam

(About 18 slices)

  • 1 container (6 pcs) dried persimmon (if frozen, thaw)
  • big handful of whole walnuts

1) Preheat oven to 350*F, pour the walnuts on a rimmed cookie tray, and place on the center oven rack.

2) Bake for 6-8 minutes, stirring once in between, till golden and fragrant.

3) Remove from the cookie tray onto a plate and spread to cool completely.

4) With a sharp knife, trim the ends of the persimmon, and slit all the way down only on one side to form a flat, rectangular piece.

Gotgamssam

5) Lay a large piece of plastic wrap on the counter, and line up the persimmon slices where the edges slightly overlap.

Gotgamssam

6) Place a double or triple layer of the toasted walnuts on top of the persimmon slices and gently press into the fruit to hold in place.

Gotgamssam

7) Gently, but tightly roll up the fruit over the walnuts and roll into a log. Cover with plastic wrap and reshape into a circular log if necessary.

8) Place the log in the freezer for about 30-45 minutes to firm up.

9) Unwrap, and cut each persimmon into 3 slices using a serrated knife.

Gotgamssam

10) Serve with green tea or cinnamon tea.

NOTE:

  1. If the slit fruit seems too ‘pulpy’, gently scrape out some of the soft stuff before filling with the walnuts.
  2. Toasting the walnuts was my idea – you may skip this step if you like.
  3. Consider substituting candied walnuts for a different taste.

Sapota Phirni & Sabudana Cutlets = Perfect snack for a cool fall evening

Sapota Phirni

Fall!!! My favorite season of the year. Everything around is fresh and crisp and clean. I love the cool breeze, the vibrant colors on the trees, hot chai, the holidays around the corner (that brings with it it’s own madness, but in my mind’s eye, everything is perfect & organized :)). As the weather starts to cool down, I have had hankerings for fried, starchy, savory snacks for the last few days. Not to mention that everywhere I turn (maybe I should say, click), I see Navratri recipes, with sabudana vada being the most posted. A friend of mine makes the best ones that stay crisp even after they cool – stay tuned for her recipe here soon. In the meantime, I wanted to make a quick and lighter version. Incidentally, a bag of frozen sapota that I had bought on an impulse kept staring at me for the last few weeks, and I figured Sapota Phirni would be an interesting accompaniment to the vadas. I figured that my Almond Phirni method would work here too. While I did have reservations about how it would taste, let me just say that they both turned out well.

Sapota Phirni

(Serves 4-5)

  • 2 cups milk
  • 2 1/2 Tbsp rice flour
  • 1/4 cup sugar
  • 2 cups sapota puree (fresh or frozen) – I used a bag of the frozen fruit
  • pinch of cardamom powder
  • pinch of saffron strands (optional)
  • roasted nuts & raisins (optional)

1) In a small bowl, stir together the rice flour and 1/2 cup milk, making sure there are no lumps. Set aside.

2) In a medium bowl, heat the remaining 1 1/2 cups milk and sugar on medium till it comes to a boil.

3) Reduce the heat, and slowly pour in the rice flour mixture, stirring vigorously to make sure that no lumps form.

4) Add the cardamom powder and saffron, and simmer for 5-7 minutes.

5) Stir in the sapota puree and simmer 1 minute.

6) Remove from heat and cool  to room temperature, or chill.

7) Top with roasted and chopped nuts and raisins before serving (optional).

Sabudana Cutlets

Sabudana Cutlets

(Makes about 15-17)

  • 1 cup sabudana
  • 2 large potatoes (boiled, peeled & mashed)
  • 3-4 green chillies (finely chopped)
  • 2 tsp ginger paste
  • 2-3 Tbsp cilantro (finely chopped)
  • 1 tsp cumin (jeera) seeds
  • salt to taste
  • Oil for pan frying

1) Rinse and soak the sabudana in water for 4-5 hours or overnight (each batch varies in how quickly it softens; when ready to use, the sabudana must be easily squished between your fingers).

2) Drain the sabudana well in a colander, and make sure it does not have excess water.

3) Add all the ingredients to a large bowl and mix well. Shape into small balls, about golf ball size.

4) Heat a griddle on medium heat and spread a teaspoon of oil on it.

5) Flatten the potato balls on your palms and shape into a disc. Place on the hot griddle and cook both sides on medium heat till golden brown.

Creamy Guava-Coconut Popsicles

Creamy Guava-Coconut Popsicles

A week into summer break, and I’ve already heard “Mom, can we go to the pool?”, “Mom, can we go get ice-cream?”, and “I’m Bored!!” more times than I can take. I had my 10-year old make a list of all the things he would like to do for fun over the next two months, and making popsicles was one of the first few items. We’re checking off one item on the list each day, and yesterday happened to be the day we pulled out the popsicle molds from the basement. But let me be honest; I foresee many days where screen time is going to be my best friend :).

IMG_0042  (Mom’s ‘not-so-little’ helper)

 

I got this paleta Latin American popsicles that are either cream or juice mixed with fruit – recipe several years ago from my friend Nellie, and had really enjoyed the taste. I meant to share it here earlier, but had misplaced the hand written scrap of paper. After looking everywhere, I found it folded and tucked inside one of my many recipe books and binders. One of my most favorite recipes, these are creamy and just sweet enough. I’ve been inspired to use this basic recipe to substitute other fruits, and will update here once (if) my experiments are successful.

IMG_0043 IMG_0044

 

 

(Guava paste can be found in the Hispanic food section at the grocery store.)

Creamy Guava-Coconut Popsicles

Creamy Guava-Coconut PopsiclesCreamy Guava-Coconut Popsicle

(Makes 15-17 popsicles, about quarter cup each)

  • 1 (15 oz) can coconut milk
  • 3/4 cup heavy cream
  • 1/4 cup milk
  • 1 Tbsp cornstarch
  • 1 (15 oz) can condensed milk
  • 10-12 oz guava paste

1) Chop about a quarter of the guava paste into small pieces and drop into the bottom of the popsicle molds.

2) In a large blender jar, add the coconut milk, cream, milk, cornstarch, condensed milk, & chunks of the remaining guava paste. Blend till well mixed, but not frothy.

3) Pour into the popsicle molds, add handles and freeze for atleast 4-6 hours.

4) To remove popsicles, run the bottom & sides of the mold under warm water for a few seconds and slide the ice cream out.

NOTE : If using dixie cups, place them on a cookie tray or plate and then fill them according to instructions. Freeze on the cookie tray for about an hour. Then insert the popsicle sticks. This will help keep the sticks straight as they freeze for several more hours.

Baked Oatmeal Bars

Baked Oatmeal Bars

Here’s another easy recipe for breakfast on the run or for a snack attack. These taste better than store bought granola bars, and are definitely healthier as they contain real foods rather than dozens of additives and chemicals. I am working on making these bars without the dry milk powder, but till I find a better alternative, my family will eat these instead of pop-tarts. Another fall back I’ve been using regularly is for No-Bake Peanut Butter Oatmeal Bar – recipe to follow soon as I take some pics. Baked bars adapted from this recipe.

Baked Oatmeal Bars

  • 2 cups rolled oats (NOT instant)
  • 1 cup roughly chopped dry fruit (dates, raisins, craisins, figs, etc) – whatever strikes your fancy
  • 1 cup roughly chopped nuts – whatever you like
  • 1/2 cup wheat germ (or sunflower seeds)
  • 1/2 cup whole wheat flour
  • 1/2 cup dry milk powder ( I’ve been sneaking in my husband’s protein shake powder, and its delicious)
  • 1/2 cup pure maple syrup
  • 4 Tbsp butter – melted

1) Preheat oven to 350*

2) Mix all ingredients well in a large bowl.

3) Press into a lightly greased 8 or 9 inch square pan.

4) Bake 25 minutes until lightly golden brown and crispy on top.

5) Cool well and cut into bars.

6) Refrigerate for a month or freeze for up to 3 months.

NOTE: To double recipe, use a 9X13 pan and follow same method.