Happy Halloween!

Tastes of around India for the Assiniboine Park Conservancy and the MLCC

 Last night I had the distinct pleasure of presenting the following recipes for the Assiniboine Park Conservancy at the Madison Square MLCC.  Education Coordinator, Bonnie Tulloch, presented on plants from the regions while Scott Strizic of the MLCC presented beverage pairings and the following welcoming beverage.

The Kerala Shrimp and the Aloo Gobi were served on Red Rice that had been parboiled.  It has a lovely nutty bulgur flavour and is available at Dino's Grocery Mart on Notre Dame in Winnipeg.  

The remaining pairings are coming asap.

Indian Spice Milk Punch

4l 2% milk

1 can coconut milk

1 can cream of coconut

1 lemon rind strip

1 star anise, whole

1 tsp whole cloves

1/4 tsp ground ginger

1/8 tsp ground cardamom

Amaretto Liqueur, optional

Bring first 8 ingredients to a gentle simmer over medium heat, stirring often.  Strain into heatproof pitcher.  Add Amaretto liqueur, 2 tbs per one cup just prior to serving.

Enjoy!

1. Kerala Shrimp

1/4 kg small shrimp
1 tsp ground chilies
1/4 tsp turmeric powder
1/2 tsp vinegar

1 tbs cooking oil (grapeseed oil or canola so as to not add flavour)
1 large onion, chopped
a few curry leaves
1/4 tsp. paprika or chili powder (depending on how spicy you like the food)
1 tsp coconut oil (optional)

Clean and marinate shrimp in chilies, turmeric and vinegar at least 1/2 hour before cooking.

Heat oil in pan and saut� onion until golden brown. Remove from oil and set aside. Fry the shrimp in the same oil until crispy. Then add the fried onion, curry leaves and optional paprika or chili powder on low heat. Add the coconut oil for good Keralan flavour. Test for salt and serve with rice, roti or chappati, etc.

2. Bengali Squash
4-5 small zucchini or yellow squash (I am also using winter squashes, peeled)
2 tbs mustard oil
2 tbs vegetable oil
1/4 tsp turmeric
1/4 tsp black mustard seeds, crushed
1/4 tsp cayenne
1 tsp sugar
pinch salt

Slice zucchini or squash lengthwise into 1/2-inch-thick slices.

Heat the oils in a large wok or a heavy skillet over medium high heat. Add the turmeric, mustard, cayenne and sugar and fry for about 10 seconds. Add the zucchini and cook, turning and moving the slices for about 3-5 minutes until softened through but not mushy.

Remove the slices and drain of oil. Sprinkle with salt and toss. Serve hot. If any oil is remaining, reserve for reuse.

Enjoy!

3, Aloo gobi

• 2 cups of cut cauliflower (cut into small florets)
• 2 medium potatoes (cubed into bite sized pieces)
• 1/2 inch shredded ginger
• 3 teaspoons coriander powder (dhania)
• 1/4 teaspoon turmeric (haldi)
• 1/4 teaspoon cayenne pepper ( lal mirch)
• 3 tablespoons water
• 3 tablespoons oil
• Pinch of Asafetida (Hing)
• 1/2 teaspoon cumin seeds (jeera)
• 2 green chilies, sliced in long pieces
• 2 bay leaves
• 1 teaspoon salt (to taste)
• 1 teaspoon mango powder (amchoor)
• 2 tablespoons of chopped cilantro (green coriander)
• 1/4 cup water as needed
• � cup raisins
• � cup chopped cashews

Method:

1. In a small bowl, mix the shredded ginger, coriander powder, cayenne pepper, turmeric, and 3 tablespoons of water to make a paste.
2. Heat the oil in a pan.
3. Add hing and cumin seeds to the oil after seeds crack add the bay leaves and green chilies and stir for a few seconds.
4. Next, add the spice paste and stir for a minute until spices start leaving the oil.
5. Add cauliflower, potatoes, 2 tablespoons of water and salt. Mix well. Cover the pan and let it cook on medium heat for about 15 to 20 minutes until the vegetables are tender. Make sure to stir gently every 3 to 4 minutes.
6. Lastly, add the mango powder and fresh cilantro (green coriander). Mix everything and cover for a minute. Adjust the salt to your taste.

Variations:

Add some green peas and/or sliced red bell peppers. The red bell peppers should be added at the end of the recipe as they cook quickly.

Tips:

Making a paste with the spices will prevent the spices from burning.

4. Squash Halwa- Easy Diwali Sweet Recipe

• Acorn Squash- 1
• Milk- � cup
• Condensed milk- � can or 150 ml
• Saffron, strands (optional)- � tsp strands soaked in 1 tbsp milk
• Ghee- 4 tbsp
• Roasted Almonds, whole or chopped- � cup (roasted in � tbsp ghee)

1. Peel the skin off the squash and dice it into medium size.
2. In a non-stick cooking pan, cook the diced squash in water till it turns tender and well cooked.
3. Drain the water from the cooked squash and put it back into the pan.
4. Using a wooden spoon, mash the cooked squash without any lumps.
5. Switch on the stove to medium heat and place the pan with the mashed squash over it.
6. Add milk and combine well stirring constantly breaking any lumps present in it.
7. Add the condensed milk to it and combine well stirring constantly.
8. Pour 2 tbsp of ghee at this point and keep stirring.
9. If you are adding saffron, add the soaked saffron to the mixture.
10. Let it thicken and don�t forget to stir it.
11. When the mixture is no more watery and has thickened, add 2 tbsp more of ghee.
12. Keep stirring for a minute and remove from the heat.
13. In a small pan, roast whole or chopped almonds in � tbsp ghee till it turns golden in color.
14. Grease a platter with little ghee and spread the squash halwa onto the plate.
15. Even out the halwa level using a flat spatula.
16. Garnish the squash halwa with roasted almonds.
17. Chill the halwa for an hour and serve.

Notes

You could tweak this recipe according to your needs.
You could adjust the sweetness, amount of ghee added accordingly.
Also add pistachios, raisins or other nuts for extra crunchiness.

New Post on Eat Move Sleep Blog

Yesterday, the Dan's Plan blog Eat Move Sleep published a blog post I wrote about sleep, artificial light, your brain, and a free computer program called f.lux that can help us live healthier lives.  Head over to Eat Move Sleep to read it.

Halloween Peanut Butter Marshmallow Popcorn Balls

Let�s talk about trick-or-treating for a minute. Do you only give candy to little kids, or will you also shell out for bigger kids (ahem, cough, adults)? I guess who you give candy to is your business, but I think, in the spirit of Halloween, anyone who takes the time to put on a costume and knock on your door should at least get a bite-sized Snickers. Just sayin.

But maybe I feel this way because I didn�t have normal trick-or-treating as a kid (and because I love Halloween and I�m all about everyone at every age getting festive!). We lived in the woods, down a long driveway, with only about 10 houses within a mile on either side of us. So Amanda and I didn�t really get that door-to-door experience. Instead, my parents would drive us from house to house, hoping our neighbors would be home and would have candy.

We always lucked out at the bottom of our hill, when we hit Hank & Vesta�s house. They were an adorable little old couple, who always bought loads of Girl Scout cookies from us, and always handed out fresh made popcorn balls for Halloween.

Eventually I got �too old to trick-or-treat� (which doesn�t actually exist�that�s like saying you�re too old to believe in Santa� um, also false), and Hank & Vesta�s house sold and became a winery, and I grew up and moved to Seattle, and I developed this weird thing where I like popcorn but thinking about eating it makes my teeth hurt, and I totally forgot about popcorn balls.

That is, until I saw these amazing brown butter marshmallow popcorn balls! WHAT! Guys, we�re talkin� rice crispy treats, but with popcorn. Genius work here. The brown butter mallow combo is amazing as-is, but I decided to gussy these up a bit for Halloween, with orange and black Reese's Pieces that get all melty and peanut buttery. It's pretty amazing. 

And guess what� if you come knocking at my door on Halloween, all costumed up and saying those magic words (minus the smell my feet part), I will definitely drop one of these in your candy bucket, whether you�re 4, 14, or 45. Especially if you�re 45.    

Peanut Butter Marshmallow Popcorn Balls

Adapted from Love + Cupcakes

Makes about 30 2-inch balls. The original recipe has instructions for popping your own popcorn. I'm lazy, so I used 3 bags of lightly salted, unbuttered microwave popcorn. If you make your own, or use unsalted, just add a bit of sea salt to the mallow mixture. Also, the standard bag of mallows I found was 16 ounces, so I just didn't use the whole thing. One more thing: be sure to not get the unpopped kernels in your mix... they make for a hard little surprise when you bite down (trust). 

7-8 cups popped lightly salted popcorn 

1- 10oz bag marshmallows

1 stick butter

1.5 cups Reeses Pieces candy 

Line a baking sheet with parchment or wax paper and set aside. 

In a large pot (I used a big stock pot), melt butter over medium heat, stirring until lightly browned.  Turn heat to low, add marshmallows, and stir until melted. Remove from heat, and add popcorn. Stir (sort of gently) until all the popcorn is coated. Add about half the Reeses, stir and fold, and add the rest. Stir a few times�some of the candy will stay whole, and others will split and ooze out yummy peanut buttery goodness. Lightly coat your hands with butter or coconut oil, and get busy rolling. Let popcorn balls cool on wax paper. 

Sick Day Chicken Noodle Soup

I'm here to tell you that you don't need a whole chicken carcass to make really good chicken noodle soup. 

Don't get me wrong, I'm a big fan and proponent of homemade chicken stock. But, the times I need chicken noodle soup the most, are typically also the times that I don't have the patience, energy, or time to deal with a whole chicken. Like when I'm sick. 

I make a pot of chicken noodle anytime Evan or I get even the slightest sniffle. It's so quick and easy, and maybe it's just because we're nostalgic for sick days home from school with mom's chicken noodle soup, but it always seems to do the trick. I came down with a nasty cold this week, and all I wanted was a hot bowl of chicken noodle soup. But I wanted it like, instantly� but also semi-homemade. 

I use store-bought broth or stock (honestly, Swanson's low sodium is my very favorite, I think it has the best flavor�but use whatever you prefer) and dried noodles. Trader Joe's egg pappardelle pasta is my favorite�when I use that, I'll just boil the noodles directly in the broth, because they make it a little creamy and thick. If I use other noodles, I'll boil them separately. Sometimes I dice up and saut� a chicken breast, sometimes I don't even add chicken. I love the addition of frozen peas and shredded cabbage, but I'll use whatever I have on hand, sometimes just carrots and onions. I always throw in a whole bunch of thyme (fresh or dried), and if I have fresh parsley on hand, I'll add that as well. Go ahead and get creative, or use what you have� it's that easy! And in addition to making me feel warm and cozy, it tastes delicious too!

PS. As you read this, I'm snuggled up on my couch with some cough drops, a glass of hot tea, and a cup of this chicken noodle. Work your magic, soup!  

Easy Chicken Noodle Soup

Extra virgin olive oil

1/2 large onion, diced

1-2 chicken breasts, diced

1 clove garlic, minced 

salt & pepper

fresh thyme

8 cups chicken stock 

1-2 carrots, diced

8 oz package egg noodles

1 cup frozen peas

1 cup shredded cabbage

Handful fresh parsley, chopped

Heat a large, heavy bottomed pot over medium heat, and add a swirl or two of olive oil. Add the onion, and cook until translucent. Add the chicken, and cook through. Add garlic, salt & pepper, and thyme, and cook another minute or two, until garlic is fragrant but not burned. Add chicken broth, and turn up heat to bring soup to a boil. Add carrots and egg noodles, and boil until noodles are done. Lower heat to simmer, and add peas, cabbage, and parsley. Simmer until cabbage is cooked. Add salt & pepper to taste, as needed. 

Roasted Cauliflower & Chickpeas with Nuts, Spices, and Raisins

I know that pumpkin and pear month is in full swing, but you know what else just screams fall? Other than, you know� ghosts, black cats, witches, and goblins. Cauliflower, nuts, and lotsa warm spices! 

I made this cauliflower couscous a little while ago, and was crazy about the flavors. So good. Like, I just wanted to eat it every day. But, the problem is that my food processor is really small and sucky, so processing a whole head of cauliflower into tiny little couscous-like balls takes forever, is a major pain, and makes a big giant mess. So, I combined that recipe with Gwyneth's roasted cauliflower and chickpeas. OMG GUYS! 

This dish is so freaking good, I'm seriously obsessed. I mean... it might be the best cauliflower I've ever had. EVER. I made it last week and ate it all, the entire thing, by myself. That's an entire head of cauliflower in one meal, in case you were wondering. I just can't stop. And it takes like five minutes to prep (plus 40 or so to cook), so it's super duper easy. Please say you'll make it! 

Roasted Cauliflower & Chickpeas with Nuts, Spices, and Raisins

Adapted from this recipe and this recipe

1 can of chickpeas, rinsed, drained and lightly dried (with a towel or paper towel)

1 head of cauliflower, cut up into florets

1-2 tablespoons olive oil

1 tablespoon za'atar 

1/2 teaspoon red pepper flakes

Salt & pepper

3/4 cup cashews

1/2 cup golden raisins

juice of 1 lemon

1/2 cup fresh parsley, chopped 

Preheat oven to 425 degrees. Spread chickpeas and cauliflower on a baking sheet, and drizzle with olive oil, za'atar, pepper flakes, salt, and pepper. I use a pretty generous amount of salt, but you can taste the raw cauliflower or chickpeas to get it how you want it. Toss everything together or give it a good shake to mix. 

Roast for about 30 minutes, then add the cashews to the tray, and roast another 5-10 minutes, until cauliflower is golden. Remove from oven, and add to a big bowl. Toss with raisins, lemon juice, and parsley. I like a lot of parsley, but that's up to you. 

Enjoy! 

Sleep and Genetic Obesity Risk

Evidence is steadily accumulating that insufficient sleep increases the risk of obesity and undermines fat loss efforts. Short sleep duration is one of the most significant risk factors for obesity (1), and several potential mechanisms have been identified, including increased hunger, increased interest in calorie-dense highly palatable food, reduced drive to exercise, and alterations in hormones that influence appetite and body fatness. Dan Pardi presented his research at AHS13 showing that sleep restriction reduces willpower to make healthy choices about food.

We also know that genetics has an outsized influence on obesity risk, accounting for about 70 percent of the variability in body fatness between people in affluent nations (2). I have argued that "fat genes" don't directly lead to obesity, but they do determine who is susceptible to a fattening environment and who isn't (3). I recently revisited a 2010 paper published in the journal Sleep by University of Washington researchers that supports this idea (4).

Read more �