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    Niçoise Salad (vegan)

    September 8, 2020 by Garima@TLC 4 Comments

    This resplendent summer salad is as much a feast for the eyes as it is for the taste buds. It comes together within 30-35 minutes and makes a great light meal on its own. The best feature is that it offers a delicious way of having four servings of vegetables in one shot.

    This post may contain Affiliate (Amazon) links. Please read the Disclaimer.

    I had this variation of the traditional French salad in Austria a few years ago, though at the time I wasn't aware of its lineage. Traditionally, the salad is served with boiled eggs or fish. But the chef was very kind to replace eggs/fish with really delicious wheat and lentil balls. Taking inspiration from there, I have added lentils as the base in this salad.

    Niçoise salad (vegan)--easy and delicious way to load up on veggies

    Adding recipes like this Niçoise salad to your meals makes it super easy to eat vegetables--one of the best sources of minerals/vitamins that offer various health benefits including energy. Moreover, in restaurants a big salad like this can cost somewhere $10-$18. You can totally make this salad for a fraction of that cost at home.

    Step 1: prepare the lentils

    This salad uses brown lentils. You can cook the lentils at home (as done in this recipe) or use canned. It's totally ok to use easy replacements--canned chickpeas or canned white bean. When using canned beans, just rinse and drain to remove the excess salt and metallic taste. However, it's much cleaner and cheaper to prepare beans/lentils at home.

    To prepare the lentils, soak overnight or for at least six hours (time= ~5 minutes). While the inactive soak time is long, the cook time is only 12-15 minutes on stovetop. Add crushed garlic to lentils and top with fresh basil to add flavor. If using canned, you can infuse flavors by warming beans/lentils either with crushed garlic or adding garlic powder.

    Step 2: prepare the veggies

    This salad uses a combination of fresh and cooked vegetables. It is best to use organic, especially potatoes--a crop that carries high amounts of pesticides. Here is the secret to buying cheaper organic vegetables: visit your local farmers market. I have noted a 20-50% difference in the price of organic vegetables at farmers markets compared to supermarkets. The best part is that you get to eat local and fresh veggies.While many recipes call for boiling the vegetables in Niçoise salad,  this method of cooking veggies leaches nutrients in the boiling liquid. It works ok with soups where the liquid becomes part of the food. However, in boiling veggies and discarding the liquid  it also removes nutrients that should ideally be on your plate. A veggie steamer is the answer to quickly cook veggies without losing too many nutrients. It is an essential part of my kitchen. My main reason for using it to save time on cooking veggies; nutrient saving comes as a side. I use this one, which gets used a LOT.

    In this recipe, I have steamed the veggies--a method best for preventing nutrient loss in veggies (more on this later). To prepare green beans, just trim the ends. To prepare the potatoes, de-skin if the skin is tough and thinly slice. If you have baby potatoes or fingerling potatoes, they work even better.
    To prepare the cherry tomatoes, be sure to remove the green part. If you don't have cherry tomatoes at hand, substitute with regular tomatoes. I have used butter lettuce in this recipe, but you can use any other type.

    Step 3: The garnish--dressing, olives, and basil

    In Europe, salads are usually topped with balsamic reduction dressing. But in this one, I have used lemon dressing and given a quick option for balsamic dressing in the recipe notes section. Here is a quick trick to get more out of your dressing--toss all the veggies, fresh and steamed, with dressing before arranging it on a plate. This trick makes all the difference in adding more flavor to the salad compared to adding dressing just on the top.

    Olives are often part of the traditional salad. I use canned/bottled olives not very frequently because they tend to be high in sodium. A quick trick is to rinse them before adding to the salad to remove some of the salt. If you are watching salt in your diet, feel free to omit the olives. Fresh basil makes a flavorful garnish. If you don't have fresh basil at hand, add a tiny bit more of dried basil to the salad dressing.

    Meal planning tips for Niçoise salad (vegan)

    Plan to have this salad twice in a week to save time to cook an extra meal.

    1. Prepare the lentils (if cooking from fresh) for two or more times. These will last in your refrigerator for up to 5 days and in the freezer for 1 month. Although, the texture of frozen lentils is not that great. If using canned, add these to your grocery list.
    2. Prepare the steamed veggies in advance and use them within 3-4 days.
    3. Cut the fresh veggies just before preparing the whole salad.
    Nicoise Salad Final

    Niçoise Salad (Vegan)

    Author: Garima Goel Lal
    This resplendent summer salad is as much a feast for the eyes as it is for the taste buds. It comes together within 30-35 minutes and makes a great light meal on its own. The best feature is that it offers a delicious way of having four servings of vegetables in one shot.
    Print Recipe
    Prep Time 15 mins
    Cook Time 20 mins
    Servings 4
    Calories 212 kcal

    Ingredients
      

    • 1-1/3 cups brown lentils (soaked overnight or for at least 6 hours)
    • 1/2 tsp salt (or to taste, no more than 3/4 tsp)
    • 2 cups water
    • 2 cloves garlic (finely minced)

    For the salad

    • 2 potatoes (medium, ~1-1/2 cups, washed, peeled, thinly sliced)
    • 8 oz green beans (washed, ends trimmed)
    • 8 oz cherry tomatoes (~1-1/2 cups, green part removed and halved, can sub with 3 regular tomatoes)
    • 1 head butter lettuce (or any other type, ~4-5 cups)
    • 12 Kalamata olives (or any other variety, rinsed in water, optional)
    • 1/4 tsp freshly ground black pepper

    To make the dressing

    • 4 tbsp freshly squeezed lemon juice (~1 large lemon, can sub with balsamic vinegar)
    • 1 tbsp basil leaves (minced, or sub with 2 pinches of dried basil)
    • 3 pinches pink Himalayan salt (or any other type)
    • 2 pinches freshly ground black pepper
    • 1 pinch cayenne pepper (optional)
    • 2 tbsp fresh basil leaves (stems removed, washed and finely minced, optional)
    • 1 tsp extra virgin olive oil
    • 1 tsp date syrup (optional)

    Instructions
     

    To make the lentils

    • Add the soaked lentils to a colander and wash thoroughly under running water. Add the lentils, water, garlic, and salt to a heavy bottom pan. Bring to a boil over medium heat; then reduce the heat and simmer until lentils are soft but not mushy (~12 minutes). Once done, drain the extra liquid in a fine-mash sieve. While the lentils get cooked, get started on preparing the veggies.

    To prepare the veggies

    • Add water to a steamer and bring to a boil. While the water comes to a boil, wash and prepare all the veggies. Add the beans and sliced potatoes to the steamer and steam for until cooked through, but not oversoft (~7-8 minutes).

    To prepare the dressing

    • Mix all the ingredients in a small bowl and stir with a whisk or fork.

    Put the salad together

    • Bring the cooked lentils and steamed veggies to room temperature. Toss the veggies and lettuce with the dressing. Arrange veggies both steamed and fresh on the four corners with lentils in the middle on individual bowls/plates or on a big serving platter. Top with minced basil and olives. Sprinkle the veggies with black pepper and top with the dressing. Enjoy!

    Notes

    *replace brown lentils with equal amount cooked chickpeas or white beans. If using canned, rinse under running water in a sieve. 
    **if watching for high salt intake, omit the olives.
    ***to make the balsamic version of the dressing, add 2 tsp date syrup to 4 tbsp of balsamic vinegar keeping all other ingredients same as given above. 

    Nutrition

    Calories: 212kcalCarbohydrates: 39gProtein: 9gFat: 4gSaturated Fat: 1gSodium: 794mgPotassium: 967mgFiber: 10gSugar: 6gVitamin A: 2144IUVitamin C: 49mgCalcium: 79mgIron: 4mg
    Tried this recipe?Let us know how it was!

    On My Reading List

    Vitamin D: Calcium and vitamin D;

    How much vitamin D do I need? ;

    Vitamin D and UV

    Vitamin D levels appear to play role in Covid-19 mortality rates

    Easy Gazpacho: Antioxidants in a soup bowl

    July 28, 2020 by Garima@TLC Leave a Comment

    This easy gazpacho: antioxidants in a soup bowl is the U.S. version of the Spanish chilled soup is an antioxidant-rich treat that is super quick and easy to whip up- literally within minutes. Make two batches, as it tastes even better the next day.

    This post may contain Affiliate (Amazon) links. Please read the Disclaimer.

    Summer is my favorite season, especially when it comes to the bounty of vegetables it offers. This Easy Gazpacho is rich in PHYTONUTRIENTS as many colorful veggies come together for this flavorful soup.

    The recipe originates from Spain, but has its own version in the U.S. In fact, I have had the opportunity to enjoy both the European as well as the U.S. version. In Europe, the choice of herbs is usually basil and parsley whereas in the U.S., the combination is usually parsley and cilantro. This soup is a summer treat, and is enjoyed chilled. In fact, in France, a restaurant had a really innovative twist on this soup: they served a frozen ball of gazpacho over finely cubed cucumbers. YUM!

    Eating veggies with healthy fats increases the nutrient absorption

    Once I came across a brand of Japanese vegetable juices in Singapore, which had the unique selling point of added olive oil to the juices with the claim that it helped to absorb the veggie antioxidants better. Upon further research I found that the claim was not very far from the truth-- lycopene in tomatoes and vitamin A in peppers is better absorbed when eaten with fat. This is likely why, in mediterranean cuisine, extra-virgin olive oil (EVOO) is often added to salad dressings and soups.

    Extra-virgin olive oil is a great choice to add to a soup. However, please stay away from the processed versions of olive oil, which often seem like the real deal. Recently, I have also started using flaxseed oil in foods that are usually eaten at room temperature or cold. Flaxseed oil offers a host of health benefits including preventing inflammation. One thing to remember when using flaxseed oil is to NEVER HEAT IT UP. It is important to buy a trusted brand of cold-pressed oils as it is sometimes hard to discern the difference between highly processed oil and cold-pressed oils just by looking at the packaging. Here are my favorite and trusted brands for EVOO and flaxseed oil.

                

    Let's make the Easy Gazpacho: Antioxidants in a soup bowl

    This is possibly one of the easiest recipes that I have published. The secret to great taste of this soup is FRESH and ORGANIC vegetables.

    Step 1: wash the vegetables really well.

    Step 2: De-seed the tomatoes, jalapeño, and red pepper. Seasonal cucumbers usually don't have big seeds, but if they do, go ahead and deseed the cucumber as well.

    Step 3: Add to a blender and blend until well mixed. Garnish with cilantro-mint chutney or the best ever guacamole.

    Gazpacho-Antioxidants in a soup bowl

    Meal planning tips for easy gazpacho

    This soup celebrates summer and tastes great when vegetables have spent fewer days on the the grocery shelf. In fact, the best way to find the freshest veggies is your local Farmers market.

    This soup can be stored in refrigerator in an airtight container for up to four days. These food storage containers are my favorite as they offer a tight lock. The soup tastes even better the next day as the flavor have a chance of melding overnight; so, be sure to make multiple batches.

    You can also freeze this soup in an airtight container for up to four weeks. But fresh veggies do tend to lose of their nutrients when stored for long time.

    A step-by-step recipe of Easy Gazpacho: Antioxidants in a bowl

    Gazpacho Final scaled 1

    Easy Gazpacho: antioxidants in a soup bowl

    This chilled Spanish soup with summer favorites like tomatoes, peppers, and cucumbers packs a lot of flavor as well as antioxidants.
    Print Recipe Pin Recipe
    Prep Time 20 mins
    Course Soup
    Cuisine American, European
    Servings 6
    Calories 46 kcal

    Ingredients
      

    • 3 tomatoes (large, ~1.5 lbs, any variety, deseeded)
    • 1 cucumber (medium, ~6"-7", deseed only if the seeds are too big)
    • 1 white onion (small, can sub with other varieties)
    • 1 red pepper (large, can sub with any other color, deseeded)
    • 1 tbsp fresh parsley (can add an extra tbsp of parsley for a robust flavor)
    • 1/4 cup fresh cilantro (or sub with equal amount basil)
    • 1 clove garlic (or to taste)
    • 1/4 cup fresh lemon juice (~1.5 large lemon)
    • 2 tbsp lime juice (can sub with equal amount balsamic vinegar)
    • 1 tbsp extra-virgin olive oil*
    • 3/4 tsp pink Himalayan salt (or to taste, can sub with regular salt)
    • 1/4 jalapeño (seeded)
    • 1 pinch cayenne pepper powder (optional)
    • 2 pinches freshly ground black pepper (or to taste)

    Instructions
     

    • Wash all the vegetables under running water.
    • Deseed the tomatoes, jalapeño, and red pepper. Seasonal cucumbers have soft and tiny seeds, so it is find not to remove seeds. However, if the cucumber seeds are hard and big, remove them before adding cucumber to the soup.
    • Add all the ingredients to a blender and blend until well mixed. Chill for at least 3-4 hours before serving.

    Notes

    Garima's Tips
    • Use flaxseed oil to take the "HEALTHY" level to the next notch.
    • Omit oil, to make the oil-free version. It still tastes awesome. 
    • If you want your gazpacho to be of slightly thinner consistency, add 1/2 cup of filtered water. 
    • If you like basil, replace cilantro with equal amount basil

    Nutrition

    Serving: 0.75cupCalories: 46kcalCarbohydrates: 6gProtein: 1gFat: 3gSaturated Fat: 1gSodium: 294mgPotassium: 147mgFiber: 1gSugar: 3gVitamin A: 758IUVitamin C: 36mgCalcium: 11mgIron: 1mg
    Tried this recipe?Let us know how it was!

    Best Ever Guacamole

    June 25, 2020 by Garima@TLC Leave a Comment

    Loaded with flavors and texture--zesty, spicy, creamy- this freshly-made guacamole comes together within minutes. This best ever guacamole not only offers a healthy side to Mexican meals, it also works as a great dip with veggie crudités or other roasted veggies. The best feature is its fresh taste and healthy ingredients that are often hard to find in store-bought guacamole.
    Best Ever Guacamole

    This post may contain Affiliate (Amazon) links. Please read the Disclaimer.

    The best ever guacamole: an enzyme-loaded recipe

    Food enzymes play an important role in our health. Although our bodies are capable of producing enzymes, they get depleted overtime--specially with a diet high in processed and sugar-heavy foods. Aging is another factor that contributes to decreased enzyme activity. Simply put, enzymes help us digest food and enhance digestion among other functions. The quick secret to getting more enzymes to help digestion is to include plenty of raw food in diet as the cooking process depletes enzymes from food [1].
    Not only this best ever guacamole a RAW recipe, it includes the star ingredient AVOCADO--one of the few foods that is high in enzymes (digestive enzyme lipase) and doesn't need cooking to enjoy it. In addition to enzymes, avocado is a SUPERFOOD high in 20 essential vitamin, minerals, and phytonutrients [2].

    Why I don't buy the store-made guacamole

    The number one reason is TASTE. Avocados are high in enzyme lipase, a digestive enzyme that works on lipids (which also include fat) and can turn it rancid. This makes the guacamole taste a bit different--not fresh. Additionally, store-bought guacamole sometimes has fillers that you wouldn't use at home. By making guacamole at home, you honor your taste buds as well as your health. The most important part is that it takes only 10 minutes to put it together.
    This homemade guacamole's recipe is heavily inspired from a Mexican restaurant, I ate at in Washington, D.C. a long time ago. The server brought a trolly of pre-prepared ingredients such as chopped tomatoes, onions, pepper, and lime to each table. While everything was pre-prepared, he cut open the avocado just before putting it together in a mortar and pestle.
    Also the superlative "BEST EVER" comes from a taste tester, my son, who said this is the best ever guacamole he tasted, which I decided to use in the title here.

    Meet the ingredients

    Here are the main ingredient in this best ever guacamole.
    Avocado: This is the star ingredient in this recipe. The quality of the best ever guacamole largely depends on the freshness and ripeness of the avocado you bring home. Make sure that the avocados are RIPE. To test for ripeness, gently press avocado with your fingers. If the avocado yields to the gentle pressure, i.e., caves in slightly, then the avocado is ripe and ready to be used in this best ever guacamole. Be sure that the avocado is not MUSHY. That's OVERRIPE.
    Tomatoes: I have used Roma tomato, but any variety should work. Making TLC recipes is about flexibility.
    Onions: red onions work great, but white and brown onions would be just as great.
    jalapeño peppers: these are mild and perfect for guacamole. Be sure to deseed before mincing and adding to guacamole.
    Cilantro: my favorite herb. This takes the fresh taste of all the ingredients to the next level.
    Ground homemade roasted cumin: this is optional, but adds another level of complexity to the flavor. (See the recipe below for a complete list of ingredients).

    Let's make the best ever guacamole

    This is the easiest recipe ever. Peel and deseed the avocados and take out the flesh in a mixing bowl. Mash with the back of a flat spoon or a fork and add all the ingredients. It's that EASY!

    How to use best ever guacamole?

    This is such a versatile dip. While you probably eat it as a side with your favorite Mexican food, you can totally whip it up in 10 minutes to enjoy at other occasions, specially, snacks.

    • With crackers
    • Dip for veggie crudités--raw veggie sticks
    • Make an avocado toast at home, instead of paying insane amount of money at a restaurant.
    • With roasted beet rounds--my favorite (this tastes really great and so healthy)
    • Last but not the least, with taco chips--a global favorite.

    You can also pair this best ever guacamole with :
    Mexican tortila soup
    Quick black bean and fresh corn salad

    Meal planning tips for best ever guacamole

    Avocado is one of the fruits that is not quite conducive to storage. I usually make it fresh and try to finish it. But if there are some leftovers, then AIRTIGHT is the way to go.
    Add the leftover guacamole to an airtight container and pat lightly to take the air out of the dip. Then add some lime juice on top and close the lid. Store it promptly in the refrigerator. I use these airtight containers, and they do a pretty good job. There are great reviews on Amazon for this container, which appears to be designed specifically to store leftover guacamole.
    I have also tried another method of storing guacamole: pack the leftover guacamole in an airtight container and add  a thin layer of water (or lime juice) before closing the lid. I found this trick HERE. This method really works as the guacamole remains green and doesn't turn brown, but it does become a bit watery.

    Guacamole storage box-Amazon

    More dips, sauce, and chutney  as well as avocado recipes

    Cilantro-mint chutney
    Homemade sweet and sour tomato chutney
    Quick avocado toast

    Step-by-step recipe of best ever guacamole

    Do let me know in comments below, if you made the best ever guacamole. Enjoy!

    Best Ever Guacamole 2 scaled 1

    Best Ever Guacamole

    Loaded with flavors and texture--zesty, spicy, creamy- this freshly-made guacamole comes together within minutes and not only offers a healthy side to Mexican meals, it also works as a great dip with veggie crudités or other roasted veggies.
    5 from 1 vote
    Print Recipe Pin Recipe
    Prep Time 10 mins
    Course Dips & salad Dressings, Side Dish
    Cuisine Mexican
    Servings 6
    Calories 116 kcal

    Ingredients
      

    • 2 avocados (medium, flesh scooped out)
    • 1 Roma tomato, medium (finely chopped, ~1/2 cup)
    • 1/2 red onion, small (~1/4 cup finely chopped, can increase to 1/2 cup, can sub with any other type of onion)
    • 1/2 tsp Himalayan pink salt* (or sub with regular salt)
    • 2 pinches cayenne pepper powder
    • 2 tbsp fresh cilantro (finely minced)
    • 2.5 tbsp freshly squeezed lime juice (~3/4 lime, can sub with equal amount lemon juice)
    • 1/2 tsp homemade cumin powder (or sub with store bought, optional)
    • 1/2 jalapeño (seeded, finely minced, ~1 tbsp, can increase to 1 pepper if you like more heat)

    Instructions
     

    • Slice the avocados in half. Remove the pit and skin and place the soft avocado flesh in a mixing bowl. Mash with the back of a flat spoon or a fork to a texture that you like --smooth or coarse.
    • Add the finely chopped tomatoes, red onion, minced jalapeño, salt, finely minced cilantro, lime juice, and cumin power (if using). Stir with a fork or spoon to mix well.

    Notes

    Garima's Tips
    1. Let the Guacamole sit in refrigerator for 5-10 minutes, covered in an airtight container to melt flavors. I use these glass containers, these are excellent for storing food in refrigerator.
    2. You can omit salt completely for a salt-free version. It still tastes pretty good. 
    3. This guacamole tastes best fresh, but you can totally store in airtight containers in refrigerator (as explained above) for about 2 days. 

    Nutrition

    Serving: 4tbspCalories: 116kcalCarbohydrates: 8gProtein: 2gFat: 10gSaturated Fat: 1gPolyunsaturated Fat: 4gMonounsaturated Fat: 1gSodium: 200mgPotassium: 377mgFiber: 5gSugar: 1gVitamin A: 344IUVitamin C: 12mgCalcium: 10mgIron: 1mg
    Tried this recipe?Let us know how it was!

    Recommended Resources

    1. Enzyme Nutrition: a great book on understanding the role of enzymes in our diet.

     

    Indian Red Lentil & Spinach Dal (Stovetop)

    June 17, 2020 by Garima@TLC 2 Comments

    Lentil is a cheap and healthy source of protein in many cultures around the globe. In India, lentil is an everyday staple and most often cooked as dal. This Indian red lentil and spinach dal (stovetop) is a simple, but delicious way to eat lentils. You can either have it by itself as a soup or pair with brown rice, millet, or quinoa.
    Indian Red lentil and spinach dal (stove top)

    This post may contain Affiliate (Amazon) links. Please read the Disclaimer.

    What's common between hummus, pasta, burger, ramen, and dal? These cuisines have become part of the global table. Dal has slowly been gaining recognition in many global restaurants. When, a couple of years ago, I had it in Switzerland at a mainstream vegetarian restaurant, I knew it had arrived at the global table.
    After talking to a few vegan cafe owners in different part of the globe during my travels, it seems that there has been a shift toward adding more plant-based ingredients in diet. Health is usually the top reason cited as the popularity of these vegan restaurants by the owners.
    This Indian red lentil spinach dal recipe (stovetop) is based on my grandmother's dal recipe. In India, dal is a staple in everyday food and every state has its own take on the humble legume. This dal recipe comes from the northern part of India.

    Should you soak or not soak lentils?

    There seems to be a lot of confusion around whether you should or shouldn't soak lentils before cooking. The short answer is, YES. My grandmother always soaked beans, grains, and lentils.
    The reason to soak is embedded in science as well. Beans, grains, and  lentils are rich in phytates--anti-nutrients that can bind with essential minerals such as calcium, zinc, and iron during the digestion process (more on this letter). There is, however, also a positive sides to phytates: they also bind with free radicals associated with causing diseases such as cancer and more [1].
    There are ways we can reduce (but not eliminate completely) phytates from foods. Some of the methods are soaking, cooking (especially pressure cooking), and sprouting. If your diet mainly consists of grains/beans/lentils, it is best to observe phytate-reducing methods. A lifetime of eating these foods may cause slow depletion of essential minerals that your body needs on a consistent basis. It is worth nothing that  there is no method that completely removes phytates from foods; therefore, you can still benefit from the free radical poaching activity of phytates even when you have used methods to reduce them.
    On the other hand, if your diet mainly relies on animal-based foods, then it is not super important to reduce phytates due to the infrequent use of phytate-rich foods.
    The other benefit of soaking is faster cooking time and better taste. Most grains/beans/lentils more than double in volume when soaked to their full capacity. So it is best to choose a soak container that can account for volume increase.
    Indian Red lentil and spinach dal (stove top)
    If you like cooking with lentils, here are other healthy/tasty lentil recipes:
    Curried Lentil Soup
    Zucchini-lentil boats with green sauce
    Herb-infused carrot, mango, moong lentil salad

    Flavoring ingredients: herbs and spices

    Lentils/beans are often associated with flatulence (gas). Most cultures that use beans/lentils as staples have figured out ways to reduce/remove gas producing effects. For example, in Mediterranean cooking, beans/lentils are often paired with digestion-boosting herbs such as thyme, sage, and rosemary. Similarly, in Indian cooking, fresh/dried herbs and spices are used to  lessen the gas-producing effect of beans/lentils.

    • Fresh ginger: ginger promotes digestion among other countless benefits. You can replace 1 tablespoon of fresh ginger with 1/4 tsp ground ginger.
    • Fresh Garlic: garlic also stimulates digestion among other benefits.

    • Whole cumin seeds: boosts digestion, contains antioxidants among other benefits.
    • Turmeric powder: high in antioxidants. You can also use fresh turmeric. Replace 1/4 tsp of ground turmeric with 1 tbsp fresh turmeric.
    • Coriander powder: boosts digestion among other benefits.
    • Asafoetida powder: boosts digestion among other benefits. Asafoetida has a very strong smell and I generally don't use it in my cooking as its smell is a migraine trigger for me. Feel free to omit if the smell is going to be a deal breaker for you.

    Indian Red lentil and spinach dal (stove top)-Spices
    Red lentils and accompanying spices are readily available in supermarkets. But be sure to buy pure spices as it is easy to buy spices with fillers, which not only dilutes the flavor but also may pose health risks. This is my favorite brand that I buy on Amazon.

    Should you add coconut milk to dal?

    When a recipe goes global, changes occur during the process of adaptation. Adding coconut milk to dal has almost become the norm, likely proliferated through bloggers and restaurants. In the traditional context, this everyday dal is often served with GHEE (clarified butter) but no cream is EVER added. There are some dal recipes that call for heavy cream or a ton of ghee and butter, but not the everyday day simple dal.
    While adding coconut milk certainly adds creaminess, it also adds not so desired saturated fat--the kind it's better to  restrict in diet, especially if you are over 40 or have any cardiovascular condition such as high cholesterol or blood pressure (more on this later). If not adding coconut milk is going to deter you from making this dal, do go ahead and enjoy the creamy version with low-fat coconut milk.

    Meal plan Indian red lentil and spinach dal

    I usually double the recipe and use it within 2-3 days. But this dal can be refrigerated in an airtight container for 4-5 days and can be frozen for eight weeks. Dal tends to thicken when stored in refrigerator or freezer. To reheat, heat some water and then add dal. Bring to a gentle boil. To freshen up the flavor, you can also add 2 tbsp of fresh cilantro.

    Step-by-step recipe of Indian red lentil and spinach dal (stovetop)

    Do let me know in comments below, if you made this dal. Enjoy!

    Dal 2 scaled 1

    Indian Red Lentil and Spinach Dal (stovetop)

    Inspired by dal recipe from my grandma's kitchen, this Indian red lentil and spinach dal (stovetop) is simple, healthy, and and easy to prepare. Enjoy as a soup or pair with your favorite side of grains.
    Print Recipe Pin Recipe
    Prep Time 10 mins
    Cook Time 30 mins
    Course Main Course
    Cuisine Indian
    Servings 4
    Calories 201 kcal

    Ingredients
      

    To cook the red lentils

    • 1 cup red lentils (masoor dal without skin, soaked for at least 6 hours in 4 cups water)
    • 2 cups water
    • 1/2 tsp salt
    • 1 tsp coriander powder
    • 1/3 tsp turmeric powder

    Add lentils to the herb and spice base

    • 1.5 tsp avocado oil*
    • 1 onion (small, ~1/2 cup chopped)
    • 2 cloves garlic (minced, ~1 heaping tsp)
    • 1.5 tsp freshly grated ginger (can reduce to 1 tsp if too strong)
    • 1/2 jalapeno pepper (~1tsp, finely chopped, or sub with equal amount green chili)
    • 1 tsp whole cumin seeds (can sub with equal amount cumin powder)
    • 1/4 tsp cayenne pepper (or to taste, can sub with equal amount red chili powder)
    • 1/4 tsp salt (or to taste, no more than 1/2 tsp)
    • 1 tomato (medium, ~1 cup chopped, can sub with equal amount canned crushed tomatoes)
    • 2 cups baby spinach (coarsely chopped, can sub with 1 cup frozen spinach)
    • 1/4 cup water (as needed)

    Instructions
     

    To cook the red lentils

    • Wash the lentils under running water and soak in 4 cups of water for at least 4-6 hours. Discard the soak water and add lentils with 2 cups of water, salt, coriander powder, and turmeric. Bring it to a boil and simmer for 5 minutes over reduced heat. Skim the foam that comes up while boiling the lentils. (Total Time: ~ 10 minutes)

    Add lentils to the herb and spice base

    • Heat a heavy-bottom pan over medium heat and add avocado oil. Test the oil by adding a couple of cumin seeds. When cumin seeds are added, they should sizzle. Add all the cumin seeds and let it brown a little. Please be sure not to burn the seeds.
      Dal Process
    • Once the cumin seeds have become brown, add onion, ginger, garlic, salt, cayenne pepper, and jalapeno peppers. Cook the mixture for 3-4 minutes adding some water if the mixture starts to stick to the bottom of the pan.
    • Once onions are soft, add the chopped tomatoes and cook until soft (~4-5 minutes).
    • Add the cooked dal to the onion and tomato mixture and cook for 10 minutes, slighly covered.
    • Add the chopped spinach and cook for another 10 minutes. If the dal appears too dry, add some water.

    For serving

    • Cook brown rice, quinoa, or millet. It can also be served with chapati or whole-grain tortilla. You can also enjoy this dal as a soup.

    Notes

    *to make the oil-free version, heat 2 tbsp of water and add 1 tsp homemade roasted ground cumin. Follow the rest of the recipes as given above. 

    Nutrition

    Serving: 1cupCalories: 201kcalCarbohydrates: 33gProtein: 13gFat: 2gSaturated Fat: 1gSodium: 480mgPotassium: 635mgFiber: 15gSugar: 3gVitamin A: 1732IUVitamin C: 14mgCalcium: 60mgIron: 4mg
    Keyword Dal, Lentils
    Tried this recipe?Let us know how it was!

    Indian Red lentil and spinach dal (stove top)

    Indian Tamarind (imli) Chutney

    May 21, 2020 by Garima@TLC Leave a Comment

    If you have been to an Indian restaurant and have had any kind of savory appetizers, then you have likely enjoyed it with tamarind (imli) chutney. Fruit chutneys often accompany Indian food to add the sweet and savory experience to the culinary palate. Tamarind chutney can be viewed as the "KING" of fruit chutneys as it offers loads of flavor in a spoon. There are a ton of recipes for this chutney, but this one is an heirloom recipe--an authentic, traditional recipe that has been passed down to my mom by my grandmother. This tamarind chutney is the perfect combination of tangy and sweet.

    Indian Tamarind (imli) chutney (an heirloom recipe)

    This post may contain Affiliate (Amazon) links. Please read the Disclaimer.

    Tamarind chutney: the traditional context

    My mom has never used a cookbook; the recipes she makes come from my grandmother or other relatives in the family or friends. They were never formally written down in a cookbook. This is why I call this an heirloom recipe. It is unaltered from the time my mom learnt from my grandmother.

    This tamarind (tamarind in Hindi = imli)  chutney is quite heavy on sugar. In the modern context, it is almost always paired with fried, high-sodium, savory foods such as samosas or fritters.  But the traditional context of using this Indian tamarind chutney is quite different. While the fried savories are now easily available in restaurants and supermarkets, in my grandmother and mom's times, they were not eaten as frequently as we do now. Fried foods like samosas were made at home only twice a year and ordered for a take out from restaurants once a month. However, this tamarind (imli) chutney was made a few times a year to enhance the experience of everyday simple food. Here are two takeaways from the traditional context of this recipe:

    1. Condiments were made at home and didn't come out of a bottle purchased from a grocery store. By buying condiments in a bottle, we have certainly cut down on the work to make it at home. But the practice has also opened doors to many unintended CHEMICALS (such as sodium benzoate) in our diet. CONDIMENTS ARE ONE OF THE BIGGEST SOURCES OF CHEMICALS IN OUR MODERN DIET.
    2. Traditionally this chutney was eaten in moderation to alleviate the monotony of everyday simple food. But in modern diet, condiments often accompany unhealthy foods, i.e., ketchup with french fries and tamarind chutney with samosa. The easy availability of condiments and unhealthy snacks may have created an imbalance of healthy versus unhealthy food in the favor of the latter.

    Health coach tips

    1. Read food labels to spot SODIUM BENZOATE in food. It is often found in packaged sauces, chutneys, condiments, salad dressing, and even some yogurts with toppings. If you have these foods in your pantry, it's best to remove them from your kitchen and your diet. 
    2.  Enjoy your favorite pairing of condiments and snack foods (fried, unhealthy) in moderation. Use the 80/20 rule: eat healthy without feeling deprived to enjoy the favorite comfort food that you like but your body doesn't. 

    Tamarind--an antioxidant-rich fruit with health benefits

    Tamarind is a tropical fruit with a host of health benefits. It is used around the world, particularly in Asian, African, and Mexican cuisines. The culinary uses often include sauces, curry base, beverages, and chutneys. In the southern part of India, tamarind pulp is diluted with water and used in everyday recipes such as lentils and veggies. Tamarind also adds sweet/sour taste to many curries. This versatile fruit is high in polyphenols--plant-based micronutrients that offer host of health benefits. Tamarind, due to its anti-inflammatory properties, is said to protect from heart disease, diabetes, and cancer [1].

    Let's make the Indian tamarind chutney

    This Indian tamarind chutney offers loads of flavor in one small spoon. While sweet and sour is the main taste profile, you also get to experience the hot spices--red chili powder and garam masala. Its' super easy to make it if you have tamarind pulp and other ingredients at hand.

    The secret ingredient in this recipe is Himalayan Black Salt (knowns as kala namak in Hindi).  Black salt, quite popular in many Asian countries, has become popular in many mainstream vegan cafes, at least in the U.S., where it is often used to make vegan eggs due to its eggy flavor. You can find it in Indian stores as well as on Amazon. You can find the link for tamarind paste, black salt, and garam masala from Amazon.

    . 

    If you like Indian food, here are some based on traditional Indian recipes on TLC

    Homemade sweet and sour tomato chutney

    Veggie-loaded quinoa & split chickpea upma

    How to make tamarind pulp?

    I mostly make the tamarind pulp at home from a dried block of tamarind, which you can find in Asian and Indian grocery stores. Here is the five step process to make tamarind pulp from dried tamarind.

    1. Unwrap and wash the block of dried tamarind under running water to dislodge any dirt.
    2. Soak the block of tamarind in about 4 cups water (the amount of water would depend on the size of the dried tamarind block). I used 4 cups water for a 7oz block.
    3. Cook the soaked tamarind in soaked water until the pulp and seed separate, for about 15 minutes. Add more water if the mixture becomes too thick.
    4. Pass the mixture through a fine sieve.
    5. Use the pulp as needed.

    How to make pulp from dry tamarind copy

    To make the tamarind chutney, just add the pulp with spices and bring it to a boil. It is worth mentioning that black salt and garam masala are usually added at the end of cooking for best taste.

    How to store tamarind chutney?

    This tamarind chutney lasts for about 3-4 weeks in an airtight bottle in refrigerator and for about 3 months in freezer. I usually freeze it in small batches.  Be sure to follow the two cardinal rules of keeping the chutney from getting contaminated:

    1. Don't put a wet teaspoon in the chutney; the unsterilized water can spawn mold in the chutney.
    2. Make sure that the container is completely dry before storing the chutney.

    How to use Indian Tamarind chutney?

    The Indian tamarind chutney is not just a companion to Chaat. I often also use it in the following recipes:

    • to liven up the curry base
    • In Thai food and many other Asian recipes.
    • In boosting the flavor profile of other herb-based chutneys.

    Indian Tamarind (imli) chutney (an heirloom recipe)

     

    Step-by-step recipe of Indian Tamarind (Imli) chutney

    Tamarind imli chutny scaled 1

    Indian Tamarind (imli) chutney (an heirloom recipe)

    Tamarind chutney is a constant companion to chaat (Indian savory snacks). This recipe, that has been passed down through generations in my mom's family, promises the authentic taste of Indian tamarind chutney.
    Print Recipe Pin Recipe
    Prep Time 30 mins
    Cook Time 15 mins
    Total Time 45 mins
    Course Spices & Condiments
    Cuisine Indian
    Servings 16
    Calories 36 kcal

    Ingredients
      

    • 1/2 cup tamarind pulp (preferably homemade)
    • 1/2 cup jaggery (gur) (or sub with coconut palm sugar or brown sugar)
    • 1/2 tsp Himalayan black salt* (also known as Kala Namak)
    • 1/4 tsp pink Himalayan salt (can sub with table salt)
    • 1 tsp garam masala
    • 1/8 tsp red chili powder (or to taste; can sub with equal amount cayenne pepper powder)

    Instructions
     

    • Add the tamarind pulp, jaggery, chili powder, and pink Himalayan salt to a small, heavy-bottom pot and cook over medium heat, stirring to mix the two ingredients. Once the mixture has come to a boil, add the garam masala and Himalayan black salt. Stir to mix well and take the pot off the stove.
    • The chutney consistency is similar to that of cake batter and shouldn't be too runny. Enjoy with your favorite snacks or with main meals as a condiment.

    Notes

    *if black salt is not available, move on with regular table salt. 

    Nutrition

    Serving: 0.5tbspCalories: 36kcalCarbohydrates: 9gProtein: 1gFat: 1gSaturated Fat: 1gSodium: 110mgPotassium: 24mgFiber: 1gSugar: 8gVitamin A: 5IUVitamin C: 1mgCalcium: 5mgIron: 1mg
    Tried this recipe?Let us know how it was!

    Walnut Pâté & Beet Sandwich over Green salad

    April 24, 2020 by Garima@TLC 2 Comments

    Disclosure: “I received free samples of California Walnuts mentioned in this post. By posting this recipe I am entering a recipe contest sponsored by California Walnuts and am eligible to win prizes associated with the contest. I was not compensated for my time.”

    Walnut Pâté and beet sandwich over green salad is  a light meal that works really great the day you don't feel like looking anything elaborate but eat something healthy, tasty, and filling.

    Beet and Walnut Pate sandwich over green salad

    Pâté--a fancy word for a spread

    Pâté in the culinary word is often referred to a spread made out of seasoned, pureed or chopped meat. During my frequent global travels, however, I often came across an amazing array of plant-based cuisines built on the foundation of 100% vegan pâté. The amazing experience of this Walnut Pâté & Beet Sandwich over green salad recipe largely depends on walnut/shallot/garlic pâté sandwiched between roasted rounds of beets. I have never tasted tuna pâté, but a taste tester who has, tells me that this vegan version tastes pretty close. I have used California Walnuts to make the walnut pâté. Although the word "pâté" sounds fancy, it is super easy and quick to put it together.

    Beets, arugula, and walnuts are an energizing combination

    Beet and arugula are energizing ingredients in any recipe. In 1998, three U.S. scientists–Robert F. Furchgott, PhD, Louis J. Ignarro, PhD, and Ferid Murad, MD, PhD— won Nobel prize in medicine for discovering Nitric Oxide's (NOs) magical role in preventing cardiovascular diseases. And, both beets and arugula are a great natural source of increasing NO availability in our bodies, which in turn can unlock a host of health benefits [1]. You can read all the benefits of beets here.

    Walnuts are an antioxidant-rich food high in omega-3 fatty acids--the kind that we need but is often missing in our diets. I have used California walnuts in this recipe. A handful of California walnuts is a versatile snack and can satisfy any taste preference, from savory to sweet. Regardless of your flavor preference, walnuts are the only nut to provide an excellent source of the plant-based omega-3, ALA (2.5g/oz). Additionally, California walnuts contain 4g of protein and 2g of fiber per ounce of serving.

    Meal planning: Walnut pâté & beet sandwich over green salad

    You can bake beets (see the recipe below on how to bake the beets) and make walnut pâté up to 3 days in advance. Baked beets should be fine in an air-tight container and stored in refrigerator for about 3-4 days. Similarly, walnut pâté would be fine in your refrigerator for at least 3 days. The mixture tastes even better the next day as the flavor have time to mingle.

    Whenever you want to eat, just toss the greens with toppings and salad dressing (optional) and add the beet and walnut pâté  sandwich on top.

    Step-by-step recipe

    If you make this recipe, please do leave a message in the comment section below.

    Walnut pate and beet sandwich over greens scaled 1

    Walnut Pâté & Beet Sandwich over Mixed Greens

    Author: Garima@TLC
    Made with energizing ingredients-beets, arugula, and walnuts-- the walnut pâté and beet sandwich over mixed greens offers a filling and healthy light meal.
    5 from 1 vote
    Print Recipe Pin Recipe
    Prep Time 10 mins
    Cook Time 15 mins
    Baking beets 1 hr 15 mins
    Course Light Meal, Salad
    Servings 8
    Calories 170 kcal

    Ingredients
      

    For the pâté

    • 1/2 tsp avocado oil (or sub with any other oil)
    • 1.5 shallots (medium, ~1/2 a cup, can sub with equal amount white or yellow onion)
    • 2 cloves garlic (~1tsp minced)
    • 1/2 cup California Walnuts
    • 1/4 tsp pink Himalayan salt (or to taste, can sub with any other type)
    • 1.5 tsp fresh lemon juice (can sub with equal amount lime juice)
    • 1 tsp maple syrup
    • 6 tbsp filtered water
    • 2 pinches black pepper

    For the roasted beets and salad

    • 4 beets (red or golden, medium size)
    • 1/4 cup water (for roasting beets)
    • 8 cups arugula (can sub with baby spinach, preferably organic)
    • 4 cups romaine lettuce* (roughly shredded, preferably organic)
    • 1/2 cup California walnuts
    • 4 tbsp dried cranberries (unsweetened or low-sugar, can substitute with raisins)
    • 4 tbsp green olives ( sliced in half, can sub with any other type)

    Lemon-maple salad dressing (optional)

    • 4 tbsp lemon juice (or sub with equal amount lime juice)
    • 1 tsp extra-virgin olive oil or sub with any other type
    • 1 tsp maple syrup
    • 2 pinches pink Himalayan salt (or sub with any other type)
    • 2 pinches freshly ground black pepper

    Instructions
     

    To make the pâté

    • Heat a small, heavy-bottom, wide-mouth pan over medium heat. Add the oil and gently heat; be sure not to smoke the oil. Add the shallots, minced garlic, salt, and pepper. Cook for a 2-3 minutes, until shallots are soft.
    • Add the walnuts and stir for about 3-4 minutes. Add the mixture to a blender along with filtered water, lemon juice, and maple syrup. Blend to a coarse consistency. There shouldn't be any walnut pieces, but it shouldn't be completely smooth either.

    To roast the beets

    • Preheat oven to 400°F (~205°C). Trim the top and bottom of the beets (but not completely cut off). Add to an oven-proof dish, big enough to hold four medium-sized beets, with water. Cover with parchment paper and roast for about 1 hour and 15 minutes. Test the beets for doneness by sticking a fork or a toothpick; they should be soft. Bring to room temperature before adding to the salad.

    Lemon-maple salad dressing (optional)

    • Add all the ingredients to a cup and stir with a fork.

    To put the sandwich and salad together

    • Slice each beet into 6 slices. Spread about 1 heaping tbsp of walnut pâté between 3 beet slices. Each beet make two servings.
    • Add arugula, shredded romaine, raw walnuts, dried cranberries, and green olives to a salad bowl. Toss with the dressing (if using). Serve on a plate with a walnut pâté and beet sandwich over the greens. Enjoy!

    Notes

    *if romaine lettuce is not available, just add the same amount of arugula; similarly, if arugula or spinach is not available make the salad with romaine lettuce. 
    Optional lemon-maple salad dressing
    The greens taste quite good with walnut pâté  and beet sandwich. However, if you would like to dress the greens, you can use the dressing. 

    Nutrition

    Calories: 170kcalCarbohydrates: 17gProtein: 4gFat: 11gSaturated Fat: 1gSodium: 274mgPotassium: 353mgFiber: 4gSugar: 10gVitamin A: 2551IUVitamin C: 10mgCalcium: 66mgIron: 1mg
    Tried this recipe?Let us know how it was!

     

    Creamy walnut thyme mushrooms ( on a toast)

    April 21, 2020 by Garima@TLC Leave a Comment

    Disclosure: “I received free samples of California Walnuts mentioned in this post. By posting this recipe I am entering a recipe contest sponsored by California Walnuts and am eligible to win prizes associated with the contest. I was not compensated for my time.”

    If you are looking to make  a quick light meal,  creamy, garlicky, walnut thyme  mushrooms on a crispy toast is a great "go-to" recipe. The biggest lure of the recipe is that it comes together in about 15-20 minutes and taste like "pure comfort,"  especially on a cool, rainy, spring day. Serve it on its own or with a side of soup--take your pick.

    Creamy Walnut and Mushroom Toast

    The earthy flavor and meaty texture of mushrooms exude comfort, especially when it is paired with thyme. While thyme and mushroom pairing seems like made in heaven, you can totally swap thyme with rosemary or parsley.

    The secret ingredient that takes the mushroom/herb combination to the next level of taste and texture, however,  is California Walnuts. The slightly sweet and slightly earthy flavor of walnuts melds with somewhat similar flavor profile of mushrooms. Walnuts, however, lend a lot of crunchiness to  compliment the silky texture of cooked mushrooms.

    Comfort food doesn't need to equal UNHEALTHY

    The ingredient list to make the creamy walnut thyme mushrooms is short and energizing. Most ingredients boast of powerful health benefits. For example,

    • Mushrooms are a great source of two important antioxidants ergothioneine and glutathione, which offer anti-aging benefits. You can use any variety of mushrooms; I have tried both cremini (a.k.a. baby bella) and shiitake mushroom varieties and they both work great.
    • Walnuts are also an antioxidant-rich food high in omega-3 fatty acids--the kind that is often lacking in our diet. I have used California walnuts in this recipe. A handful of California walnuts is a versatile snack and can satisfy any taste preference, from savory to sweet. Regardless of your flavor preference, walnuts are the only nut to provide an excellent source of the plant-based omega-3, ALA (2.5g/oz). Additionally, California walnuts contain 4g/oz protein and offer 2g of fiber per oz serving.

    A layering of textures and flavors

    The recipe entails making a cream with walnuts/shallots/garlic and also cooking walnuts for a short period of time with mushrooms. Therefore, there are two layers to this recipe. The walnut/shallot/garlic cream and mushrooms sautéd with walnuts and thyme. If this sounds complicated, it isn't! You can do all in one pan.

    Two natural flavorants--thyme and shallots-- are worth mentioning; both work to enhance the overall flavor experience for this creamy walnut thyme mushrooms (on a toast).

    • Shallots add a subdued flavor to the recipe. However, if you don't have shallots at hand you can totally replace with white or yellow onion. Go ahead with the red variety if you don't have the lighter-color varieties at hand. Just reduce the amount by half.
    • Thyme brings its complex tone of flavors to both mushrooms as well as walnuts. If you don't have thyme at hand, rosemary or parsley should work as well. You can also use dried thyme instead of fresh.

    In making a light meal out of this creamy walnut thyme mushrooms and sourdough bread, it is best to first toast the sourdough bread to its maximum crispiness. Then add a layer of walnut/shallot/thyme cream followed by a layer of meaty, slightly crunchy mixture of mushroom and walnuts (please see the step-by-step recipe below). I have also tried it with warm brown rice. Just mix the cream with mushrooms and then serve over a bed of rice.

    Creamy Walnut and Mushroom Toast

    Meal plan the creamy walnut thyme mushroom recipe

    The great thing about California walnuts is that you can store in your fridge for a long time. Just add mushrooms and herbs to your grocery list. To meal plan this recipe:

    • You can make the walnut/shallot/garlic cream and walnut/mushroom mixture up to three days in advance of eating. Or you can make them and eat for three days. If you are not going to use it fresh, store in an airtight container for refrigeration. Reheat either in a toaster oven or in microwave before serving with toast or rice.

    Step-by-step recipe

    If you make this recipe, please do leave a comment in the section below.

    Creamy Walnut and Mushroom Toast 1 scaled 1

    Creamy Walnut thyme mushrooms (on a toast)

    A healthy, comforting, light meal in minutes. A crunchy toast topped with deliciously creamy walnut/shallot/garlic cream and again layered with herbed, silky mushrooms and slightly crunchy walnut mixture.
    Print Recipe Pin Recipe
    Prep Time 5 mins
    Cook Time 15 mins
    Course Breakfast, Lunch, Snack
    Cuisine Global
    Servings 8 People
    Calories 314 kcal

    Ingredients
      

    • 1 tsp avocado oil (or any other kind)
    • 2 medium shallots (finely chopped, ~heaping 1/2 cup, can sub with a small white, yellow, or red onion)
    • 2 cloves garlic (1 tsp minced)
    • 1 cup California walnuts*
    • 1.25 lbs mushrooms * (around 14-16 medium-sized cremini mushrooms or any other kind)
    • 1/2 tsp pink Himalayan salt (or to taste, can sub with any other type of salt)
    • 4 pinches black pepper (generous pinches)
    • 1/2 cup water
    • 1 tbsp fresh thyme** (divided into 1 tsp and 2 tsps, ~4-5 sprigs)
    • 1.5 tsp freshly squeezed lemon juice (can sub with equal amount lime juice)

    To make the toast

    • 1 tsp avocado oil (or any other kind, optional)
    • 8 slices wholegrain sourdough bread (or any other kind)

    Instructions
     

    • Clean mushrooms with a wet paper towel and cut into thin slices. Keep aside. Clean 4-5 sprigs of thyme and either roughly chop or remove leaves from the stems.
    • Heat a heavy-bottom, wide-mount, shallow pan over medium heat and add 1 tsp of avocado oil. Once the oil is heated, add the finely chopped shallots, minced garlic, and 1/4 (half) tsp salt. Cook for about 2-3 minutes, stirring often.
    • Once the shallot and garlic have softened, stir in all the walnuts. Add 2 pinches of black pepper. Cook, stirring a few times to prevent the shallot and garlic mixture from sticking, for about 3-4 minutes. The walnuts should be slightly darker than their original color.
    • Reduce the heat to a low and take out about 1/2 cup shallot, garlic, and walnut mixture from the pan to a blender. Let it cool for five minutes. Then add to it the lemon juice, 2 pinches of salt, 2 pinches of black pepper, and 1/2 cup water. Blend until you have a creamy mixture. Set aside.
    • While the mixture cools in the blender, add the thinly sliced mushrooms, remaining salt and pepper, and 1 tsp thyme, to the remaining shallot, garlic, and walnut mixture in the pan. Cook mushrooms stirring often for about 5-7 minutes. Add the fresh thyme leaves and stir a couple of times before turning the heat off. Divide the mixture into 8 parts.
    • When you are ready to eat, Heat a medium-sized iron skillet over medium heat. Smear with oil (or go without the oil) and put the sourdough bread slices directly on the skillet. Let is slowly crips both sides; about 1-2 minutes on each side. Alternatively, you can also crisp the bread without oil in a toaster.
    • Spread 1 tbsp of blended walnut/shallot/garlic cream over a toast, then add 1/8th of the total mushroom mixture over the creamed toast. Sprinkle the balance of fresh thyme on each toast. Enjoy warm.

    Notes

    *You can choose any mushroom variety, but the Cremini (a.k.a. Baby Bella mushrooms) and shiitake mushrooms work really well. In this recipe, cremini mushrooms are used. 
    **If you don't fresh thyme, replace it with 2 tsp fresh parsley, 2 tsp fresh rosemary, or 3 tsp fresh cilantro. You can also sub fresh thyme with 1 tsp dried. 

    Nutrition

    Serving: 1toastCalories: 314kcalCarbohydrates: 43gProtein: 12gFat: 12gSaturated Fat: 1gSodium: 480mgPotassium: 497mgFiber: 3gSugar: 4gVitamin A: 42IUVitamin C: 3mgCalcium: 65mgIron: 3mg
    Tried this recipe?Let us know how it was!

     

     

     

     

     

     

     

    How to stay energized amid uncertainty?

    April 9, 2020 by Garima@TLC 2 Comments

    It takes just 10 minutes a day, and you can do it anywhere.

    We humans are endowed by a variety of emotions; emotions are our gateway to feelings. Fear--one of the strongest emotions--has the power to protect us as well as paralyze us into inaction. As COVID-19 infiltrates our lives, fear has the opportunity to keep us safe as well as has the power to breed uncertainty and anxiety. Can we respond to this fear in a way that helps us?

    This post may contain Affiliate (Amazon) links. Please read the Disclaimer.

    The man who came out a winner from the biggest uncertainty

    Victor Frankl, an Austrian neurologist and psychiatrist, experienced unthinkable horrors of the Holocaust as a prisoner in a concentration camp. His wife and parents died in death camps. He himself went through sufferings--physical and emotional--that is beyond our imagination. One day, alone in a small room of his prison, he came to a realization that the Nazi captors could imprison him and force his body to go through abominable torture. But he still had the last of the freedoms: How he would respond to the environment around him.. Frankl later coined this realization as "THE LAST OF THE HUMAN FREEDOMS." The freedom to respond to his environment.  

    Frankl decided that his environment would not affect him. He started imagining himself in many forward-looking scenarios--feeling the love and support of his wife, giving lectures to his students after his release from the camp and many more. Indeed, Frankl survived the death camps and went on to become the father of LOGOTHERAPY--a concept based on the foundation that the foremost motivational force of a HUMAN is to find a MEANING IN LIFE. He also wrote a moving and motivating account of his experience in his best-selling book-Man's Search for Meaning.
    We all have the power to choose how we RESPOND to our environment during this pandemic. While we can't control how our bodies are going to respond to coronavirus, we can surely take ACTIONS to prevent and keep our bodies and mind energized.

    Get information only from trustworthy sources

    The first step is to trust and act upon the right pieces of information. It is easy to get sucked into the endless barrage of information when something as life-threatening as Covid-19 pandemic sneaks upon us. It is best to narrow the news sources to those that offer the most trustworthy information.

    In the U.S., the Center for Disease control (CDC) is the place to get trustworthy, latest information on how to best prevent the Covid-19 pandemic. Here are some noteworthy recommendation from the CDC:

    • Wear a homemade mask when going out in the public areas: In this post the CDC offers all the skinny on how to make (both sew and no-sew instructions), wear, and sanitize a homemade mask.
    • Frequent and correct procedure for hand-washing: Hand-washing is super, super important. It is of utmost importance to wash hands after coming from outside. Even if you are just staying home, it's best to wash hands before and after handling anything that has come from outside--groceries, mail delivered packages and envelops, etc.
    • How to remove disposable gloves (if you are using when going outside)

    The World Health Organization (WHO) is another great source to keep up with the pandemic. How to wear a mask? is a great resource on the WHO website.

    Isolate to stay connected

    Staying home and staying apart has become a PROVEN strategy to prevent the spread of SARS-CoV-2 (the official name for the virus responsible for Covid-19). If you need to go out for essential needs, it is best to stay 6-ft (2 meters) apart from the next person. The shelter-in-place policy is saving lives.

    While this means that our loved ones can't travel to be home, aren't we glad that the technology has made it possible for us to speak face-to-face with them. Use SKYPE, FACETIME, or ZOOM to connect face-to-face with family and friends. We can also connect with ourselves at a deeper level, something we often don't find the time to do so. I had written about this in a previous blogpost and you can read it here. How to fall in love with ourselves?

    Stress is the biggest toxin

    Stress is the biggest toxin in our bodies. A number of research studies have proven that stress WEAKENS our immune system.

    How do we control stress? A buddhist monk gave me the best tool to manage stress in a one-one-one meditation training: Our THOUGHTS are the seeds of all our actions. It's up to us if we sow the seed to grow WEEDS or a FRUIT TREE. Therefore, the first action step is to start watching your thoughts to see what are they asking you to do? When you watch your thoughts and become aware of them, you can decide if you want to act on them or not. IT'S OUR CHOICE. Remember, what your thoughts tell you is not TRUE most of the time. So always check if thoughts are giving the right signals before you ACT ON THEM.

    Meditation is one of the best ways to watch our thoughts and connect with ourselves. The practice of meditation helps bring our wandering mind to acknowledge our current reality, guiding us toward the action that our reality demands.

    There are a number of apps that offer easy meditation training right in the comfort of your home. Here are two that I would highly recommend (no affiliation).

    • headspace: the app offers a mix of free and (plenty of) paid  programs. Find their free WEATHERING THE STORM program, which has a selection of meditation, sleep, and other mind-calming experiences designed to offer support during the COVID-19 crisis.
    • 1GiantMind: you can get the app on both IOS (Apple devices) and Google Play (Android devices). I would highly recommend this app, especially if you are just starting out. The app offers a 12-day beginners course on teaching meditation and then have a 30-day guided challenge. ALL FOR FREE.

    Loving what is: Four questions that can change your life is another  great resource on getting into the habit of managing thoughts.

    Take a deep breath: breathing is essential to our existence, but many of us forget to breath during the day and often engage in SHALLOW breathing. Deep breathing not only offers more oxygen to our bodies to help perform all the major functions, it also detoxifies.

    Drink water: the first gateway to build energy

    Amid the current Covid-19 panic, we are all scrambling to find information on how to build a strong immune system. Water is the first ingredient to boost our physical and mental energy. It would be  hard to build a strong immune system without drinking adequate amount of water as it TRANSPORTS NUTRIENTS from the food we to eat to our entire body. Water performs a number of magical functions in our bodies; here are some worth mentioning:

    • Keeps our RESPIRATORY system healthy; chronic dehydration can lead to respiratory illnesses. 
    • Water keeps the body cells hydrated and delivers oxygen to the body.
    • Flushes body's waste and toxins.
    • Keeps the skin hydrated.

    How much water do you drink in a day? How much water do you need to drink in a day? The National Academies of Sciences, Engineering, and Medicine recommends:

    • 2.7 liters (11.4 cups) for adult women/day
    • 3.7 liters (15.6 cups) for adult men/day

    If you are wondering what counts as water, then the simple answer is PLAIN, FILTERED WATER (preferably at room temperature) and TRUE HERBAL TEAS. If you would like to keep track of your water intake, I have found water bottles with time marker truly helpful. After shattering a couple of glass bottles, I now look for either steel or BPA-free plastic bottles. Here is my favorite that I gifted to a couple of water-averse family members this Christmas. And after three months of observation, I can say that time- and quantity-marked water bottles work.

    Cactaki 32oz Water Bottle With Time Marker

    "P" is the TOP word for energizing, immunity-boosting food

    P is a big word when it comes to eating food that prevents disease and supports a strong immune system: Plant-based Whole Foods. Another P stands for PHYTONUTRIENTS--nutrients that we can get from plants to strengthen our immune system. Be sure to include multiple servings of colorful vegetables and fruits in your diet, most of the time. Remember, out immune system doesn't become strong in one day or one week. 

    It is worth noting that two very different studies point to including 95% of food sourced from plants--fruits, vegetables, nuts, seeds, legumes, beans, and whole grains--for well-being. According to Dr. T. Collin Campbell's research, in lab experiments animals that were fed 5% (animal) protein displayed lower incidence of developing foci--the precursor cluster of cells that grows into tumors.(Source: The China Study)

    Similarly, the diet of those living in the Blue Zones-- places where people live longer and healthier, comprises mostly of plant-based foods. Based on his observation of the the blue zones, the journalist and health activist Dan Buttener recommends sourcing 95% of food from plants and 5% from animals (Source: The Blue Zones: 9 Lessons for Living Longer From the People Who've Lived the Longest). One of the reasons that stands out for such a recommendation is that animal-derived foods are largely devoid of phytonutrients, which offer anti-inflammatory and antioxidants benefits for our immune system.

    Go VERY easy on SUGAR

    Sugar appears to be the best tool in our arsenal of stress-fighting weapons. However, excess sugar intake can poach nutrients from the body and weaken the immune system. Here are some tips to avoid going overboard with sugar.

    • Follow the 80/20 rule for eating sugar.
    • Fill yourself up with healthy food before picking up the dessert.
    • Stop drinking sugar; banish sugary drinks from your home.
    • Ask yourself what lack are you trying to fill with sugar? Is it stress? Emotional hunger?

    Check out the dessert section on Traffic Light Cook HERE. While sugar is sugar in every form, all the desserts on TLC use minimally processed form of sugar. Even with the healthier forms of sugar, it is best to keep sugar intake within the 10-20% of your food intake.

    Stay active: body movement supports your immune system

    Regular exercise supports our immune system . More importantly, if you are over 40 like me, exercise appears to alleviate the effect of aging on the immune system.  If you are avoiding exercise because you are trapped indoors, then the example of Elisha Nochomovitz, a 32-year-old restaurant worker in France, can give you some EXERCISE GOALS. Elisha ran the length of his 23-foot balcony to complete a marathon (26.2 miles).

    Brisk walking is a great exercise that you can totally do in your home. I am a big proponent of yoga. Exercise regimens, such as yoga and Tai Chi, that focus on deep breathing improves our lung health and capacity. But the bigger side bonus of engaging with flexibility exercises like yoga and Tai Chi is gaining flexibility of both body and mind.

    If you have been used to doing guided exercises in your gym, then YouTube has a ton of FREE exercise videos.  It also has a number of videos on walking in place, if that's something appeals to you. I have subscribed to Amazon's BeFit channel and for A$6.99/month you can access great exercise videos--yoga, pilates, cardio, strength training, and much more.

    Pick whatever appeals to you, but the BOTTOMLINE is MOVE YOUR BODY.

    Sleep: sleep deprivation weakens immune system

    Did you know that chronic sleep loss can reduce your body's ability to fight with foreign agents like SARS-CoV-2? According to the National Sleep Foundation, chronic sleep loss can even make flu vaccine less effective. When it comes to sleep deprivation, a staggering one-third of all Americans don't get enough sleep according to the CDC. How many hours do you sleep?

    How many hours of sleep do you need to stay healthy? The magic number is SEVEN HOURS/day for adults aged 18-60, according for the American Academy of Sleep Medicine and the Sleep Research Society. Here are a few tricks to get some quality sleep:

    • Be very kind to your PINEAL gland. This gland, located between the eyes and deep within your brain does a VERY important job: it secretes MELATONIN, a hormone that lulls you into sleep and helps you stay asleep. But blue light, emitted from gazillions of gadgets we use every day from dawn to dusk--tv, mobile phones, tablets, computers etc.--disrupts the secretion of melatonin. This means if you have been watching your favorite movie or working to finish that deadline right before going to sleep, the chances are that you may not ease into sleep quickly. The National Sleep Foundation recommends turning off gadgets at least one-to-two hours before bedtime.
    • If sleep is something that eludes you, create pitch dark in your bedroom. Guess what, melatonin works in tandem with light, so if you are experiencing not the best sleep, turn off that red/yellow light of that bedside alarm clock. Turn off your phones and have an easily switchable lamp next to your bed.
    • Meditate before going to bed. The practice helps calm the mind, which we greatly need to sleep soundly. Goodbye to that violent move right before the bedtime.
    • Sleep at the same time every day.

    Shelter-in-place: an ideal time to create forward-looking goals or clean-the-slate

    Ikigai--a Japanese concept that means "A REASON FOR BEING," is said to be associated with longer lifespans. What do you wake up for in the morning? What actions/experiences may give a bigger meaning to your life? Maybe this is the time, when you have time at hand, to give these questions a thought. This is the best time to start a journal with your WISH LIST of actions, experiences, goals that could bring a bigger meaning to your life.

    On the lighter note, it is an excellent time to cross-off items that have set forever on your to-do list: declutter home, take a new class (on any of the many online platforms), read a new book, or make your favorite time-consuming recipe.

    If you want to start decluttering your home, don't do so without reading The Life Changing Magic of Tidying Up: The Japanese Art of Decluttering and Organizing. The book lays out step-by-step process of keeping only those things that you love. We all seem to have stuff that doesn't play any part in making us happy. What's worse is that it takes precious space, time, and energy to take care of all the STUFF that offers very little or no happiness. 

    Start a gratitude journal

    We have a lot to be grateful for even when we are going through these tough times. A number of research studies have proven that gratitude: the appreciation of what is valuable and meaningful to oneself (clinical definition) enhances one's sense of well-being. We often keep an eye on what we don't have rather than appreciating what we have, which breeds a sense of disappointment. Being grateful for what you already have brings a sense of fulfillment. Here are some strategies to be grateful every single day:

    • Write down at least three things that you are grateful for everyday in a journal or notebook for six weeks.
    • Become more aware of what you are grateful for? Health? Family? Friends? Work?
    • Send thank you messages to those who make a difference in your life.

    Stay safe, stay energized.

    Why Should We Eat Healthy?

    February 5, 2020 by Garima@TLC Leave a Comment

    "Why should I waste my time in eating healthy and missing the pleasure of eating whatever I love, when we are all going to die one day?" Have you heard some version of this statement? I have; many times. In fact, I may have, at one time,  believed in a milder version, especially when I had to let go of some of my favorite foods to prevent getting migraines. But I couldn't have been more wrong at the time. Eating healthy is less to do with how long we live or whether we get a disease or not, but something else. It mostly has to do with  getting the clean ENERGY that we need everyday to go through our lives.

    Can eating healthy guarantee a long, disease-free life? Probably not!

    No! No study has ever proven that healthy eating offers 100% guarantee of living longer or not ever getting a disease. However, some studies have seen a correlation between eating largely a plant-based diet and living longer and healthier [1]. There have been numerous studies that link the Mediterranean Diet, which is high in plant-based ingredients, especially fruits and vegetables with longevity [2] [3].  Eating healthy has also been associated with preventing lifestyle diseases such as Type 2 diabetes, cardiovascular diseases, and obesity. But again, despite eating healthy, even consistently, sometimes our bad genes can show up to cause diseases.

    I am not trying to confuse you, but illustrate that eating healthy, while doesn't offer absolute guarantee of disease-free longevity, it DOES increase the PROBABILITY or doing that. As probability is not 100% assurance, in my opinion, we humans don't find the less than 100% promise of a healthy diet appealing, especially if it comes at the cost of spending time in cooking, choosing costlier food ingredients, and breaking the convenient dependence on packaged foods that are designed to hook us to eat foods high in salt, sugar, and fat for life [4].

    There is definitely some truth to the saying, "I am going to die one day.....so why should I bother changing my anything"  Well, I am not trying to be morbid here; but humans are blessed with an average lifespan of somewhere around 80 years (the average life expectancy in the U.S.) So why should we eat healthy?

    What does it mean by eating healthy?

    This topic deserves its own place on the blog, so for now we can define healthy as food that offers maximum energy  and decreases the  chances of debilitating lifestyle diseases ranging from headaches, heartburn, to type 2 diabetes and cardiovascular diseases. Many studies and experts propose eating whole-food, plant-based diet as the one that offers the above-mentioned benefits.  However, for now we can assume that diet high in whole foods (low in processed foods) and in foods that your body and energy levels thrive on is a healthy diet (more on this later.)

    Energy is the biggest currency in our life

    For a minute close your eyes and imagine you have a slight headache or heartburn. Or you continually feel low on energy and irritable. Or you are either constipated or have Diarrhea. If this happens day-after-day, how would you feel? You have no particular disease, but you go through your day feeling that you have not given your 100% because you had a headache, heartburn, or  were feeling irritable and so on. While there are other factors that can affect our energy levels, stress for example, food plays a major part in determining your physical energy. Food is the FUEL that our body runs on, much like cars. And when we adulterate that food with chemicals, excess salt, sugar, and (wrong) fat, it doesn't work as it should. It doesn't offer the pure energy it is supposed to; it often becomes an ENERGY THIEF. It is interesting to note, we are trying to find that missing energy in foods/beverages that seem to offer energy, but actually robs us of energy in the long term--sugar, energy drinks, etc.

    So if you find yourself debating why should I eat healthy, think of the energy expenditure you would need to make in the course of your day. If you find yourself short of energy to go through your day, there is a good, compelling reason to eat healthy.

    Sources

    4. Salt, Sugar, and Fat--How the Food Giants Hooked Us, by Michael Moss

    Easy Black Bean Brownies

    December 20, 2019 by Garima@TLC Leave a Comment

    Chocolate brownies have long been enjoyed as a decadent dessert. Regular brownies are overloaded with sugar and unhealthy fats, not to mention the white flour. While it wouldn't hurt to eat this decadent dessert once in a while, during the holiday season, easy availability and overeating of such desserts can bring down your energy levels. Try the easy protein-packed easy black bean brownies; these are actually energizing and the taste is not too far off from the sugar- and fat-loaded regular brownie. You can either keep it as one of the many dessert assortments on your party table or enjoy it on your own before heading to a party.

    World's healthiest and best Black bean brownie

    Dessert made out of beans!

    I can feel many emotions percolating just with the idea of putting beans and lentils in a dessert. While the idea may be new to many Western countries, beans and lentils have long been incorporated in desserts in Indian subcontinent and many oriental countries. In India, it is customary to make barfi (fudge), halwa (dessert), and kheer (pudding) out of lentils. Similarly, I have enjoyed black bean pastry and bean desserts a number of times in Singapore.

    While black bean brownie is somewhat a newer trend on the block, brownies as a dessert are also not that old in the culinary history. The first published recipe of brownies appeared in the late 1890s [1]. This is only 120 years old in the eons of human culinary history. Maybe, at some point in future, black bean brownies may also become a mainstream trend given its win-win proposition of healthy as well as tasty.

    These brownies have similar texture to

    Let's  make the easy black bean brownies

    The main ingredient, as the title of the recipe give away, are black beans. I have used canned organic black beans. It's make the whole process super quick and easy. However, if you want to batch cook black beans for your main meals, you can add extra 3/4 to one cup dry black beans for the brownie as well. Just remember to cook without no or very little salt. Whichever version you are using, it is very important that there is not liquid in the beans. To do that put them in a find-mash sieve and let it sit over a bowl. If using canned, be sure to wash the beans under running water in a sieve.

    World's healthiest and best Black bean brownie--Process 2

    Sweeteners and Oil-free

    Most desserts on Traffic Light Cook use a combination of dates and maple syrup. If you are wondering if these are a better option than the regular processed sugar, then the quick answer is YES. However, it is best to consume any sugar, even if it comes from natural sources, in moderate amounts for maintaining high energy levels.  For the best results, it's best to soak dates in warm water for at least 10-15 minutes prior to adding to the brownie mix.

    Of late, I have started replacing oil in my desserts with nut butters. Many experts now believe that processed oils are the cause of type of 2 diabetes, which has likely

    World's healthiest and best Black bean brownie_process

    Method

    This is the best part. You don't need a whole lot of utensils or follow a number of fancy steps. This brownie comes together in about 10-15 minutes, if you count the time to make the chia egg (or flax egg). Put all the ingredients in a food processor (or a high-speed blender) and process until all the ingredients have attained a smooth, even consistency. It's best to scrape the sides of the food processor intermittently for even mixing.

    World's healthiest and best Black bean brownie--Process 3

    Flavor and texture

    So the only comment I got when the taste testers gave their verdict that it needed more sugar and texture was just right. Of course, at that point I hadn't told them about it being a bean-based brownie. The texture of these easy black bean brownies is very moist, much like a cake. And, yes, you can't detect the black bean flavor at all.

    Meal plan easy black bean brownies

    If you want to use home-cooked beans, than add about one cup extra (dry) to the batch you are cooking for your main meals. Just make sure to add no or very little salt. Or if you are short on time, canned beans work great. Just remember to put it on your grocery list.

    • You can store these easy black bean brownies in an air-tight container in refrigerator for about one week. Be sure to cool the brownies completely before storing. Reheat slightly in a toaster oven or microwave for about 30 seconds.
    • You can freeze these brownies for about 3 weeks in portion sizes. After thawed, it's best to eat them within a day or two of taking out of freezer.

    Step-by-step recipe of easy black bean brownies

    Worlds healthies and best Black bean brownie scaled 1

    Black Bean Brownies: Healthy and Tasty

    These vegan, gluten-free, brownies taste great without the addition of any unhealthy ingredients--white flour, oil/butter, and processed sugar.
    Print Recipe Pin Recipe
    Prep Time 10 mins
    Cook Time 35 mins
    Course Dessert
    Servings 16
    Calories 113 kcal

    Ingredients
      

    • 1/2 cup gluten-free oats (quick-cooking or traditional, can sub with non-gluten free)
    • 1-15oz can black bean (preferably organic, low-sodium, can sub with about 2 cups salt-free black beans)
    • 2 tbsp ground chia seeds (or sub with equal amount ground flax seeds)
    • 6 tbsp water (room temperature, to make chia egg)
    • 2 tbsp almond butter* (can sub with equal amount coconut oil or avocado oil or any other)
    • 1 tsp baking powder
    • 2 pinches Himalayan pink salt (or any other)
    • 1/3 cup cacao powder (or sub with equal amount 100% pure cocoa powder; for more intense flavor increase the amount to 1/2 cup)
    • 1/2 cup water (warm to touch)
    • 6 medjool dates** (or any other variety)
    • 1/4 cup maple syrup**
    • 4 tbsp chocolate chips (divided equally in two parts)
    • 1 tsp oil*** (for preparing the baking dish)

    Instructions
     

    • Start out by making the chia egg. Mix ground chia powder with water and mix well with a fork or small whisk until a gelatinous mixture forms. Set it aside for at least 10-15 minutes.
    • Add seeded dates to 1/2 cup warm water; keep for at least 10 minutes. Alternatively, you can add seeded dates to 1/2 cup water and microwave for a 1 minute.
    • Pre-heat oven to 350°F (~176°C). Prepare an 8x8 baking dish by smearing oil and wiping the excess with a paper towel.
    • Add canned black beans to a sieve and wash thoroughly under running water. Let the water drain completely.
    • Add oats to a food processor and process until grounded into fine powder. Add black beans, soaked dates with water, maple syrup, baking powder, almond butter, chia egg mixture, salt, cacao powder, and 2 tbsp chocolate chips. Process until well mixed. Scrape the mixture intermittently for even mixing.
    • Take the mixture out in the pre-prepared baking pan and bake in the pre-heated oven for 35 minutes. At around 30 minutes, test with a fork or toothpick. When inserted into the brownie, the fork (or toothpick) tip should be clean. Take the pan out of oven and let it cool over a wire rack for about 10 minutes. Cut the brownies in the desired denomination and let cook on the cooling rack. Enjoy with Multipurpose Almond whipped cream.

    Notes

    *can sub with equal amount cashew butter. For a nut-free version replace either with equal amount coconut, avocado, or any other oil or your choice OR with sunflower seed butter. 
    **You can substitute dates with 1/2 cup room temperature water and 1/2 cup sugar.
    **You can substitute maple syrup with 1/4 cup room temperature water and 1/4 cup sugar. 
    **substitute dates and maple syrup with 3/4 cup water and 3/4 cup sugar. 
    ***to avoid using oil completely, use parchment paper cut out to 1" bigger than the baking space on the pan. 

    Nutrition

    Serving: 1PieceCalories: 113kcalCarbohydrates: 20gProtein: 3gFat: 3gSaturated Fat: 1gCholesterol: 1mgSodium: 53mgPotassium: 212mgFiber: 4gSugar: 11gVitamin A: 22IUCalcium: 50mgIron: 1mg
    Tried this recipe?Let us know how it was!

     

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