This group is for exploring healthy choices in world cuisines. Things will be casual here, no presuppositions of what "healthy" means -- just share recipes you like and let people make their own judgments about how sodium, sugar, fats, etc. fit into their own vision of a healthy diet. Introduce yourselves if you like, but…
Raita is a cool yogurt dish seasoned with vegetables and herbs. It accompanies hot, spicy South Asian dishes to cool the mouth. It contributes extra protein to vegetarian meals. It also is a great dip for raw vegetables. Raita 32 oz. plain nonfat yogurt 1 small cucumber (6 oz.) 2 medium carrots 1 bunch scallions (6…
Vegetarian Bobotie This is based on a South African dish - Bobotie (Pronounced ba-boor-tea). It is usually made with spiced minced meat with an egg based topping. This is a tasty vegetarian version. If you don't have all the spices it does not matter. Adjust to your taste. It seems like a long list but it is a very tasty…
Ribollita - Baked Tuscan Casserole Ribollita is a tasty bean soup, from Tuscany. My version is more like a casserole as it is baked in the oven. If you want it as a soup just add more stock and don't worry about putting in the oven, just serve with toast. Has about 220 calories per serve (dependent on how much cheese)…
Here's a simple but tasty way to have Cauliflower. (I did not use cashew nuts as did not have any) Cauliflower Curry (Gobi Masala) Ingredients: Recipe for two • 1 cup of cauliflower florets • 1 ½ onion finely chopped • 1 ½ tomato finely chopped • 2tsp cilantro • 2tsp yogurt • Spice Powder: 1 tsp of Red chili powder and…
A very light healthy entree. The calories are per crepe; 3-4 crepes is a reasonable serving. Crepes ¼ cup skim milk ¼ cup water 1/8 tsp salt 1 egg 1 Tbsp melted unsalted butter 6 Tbsp all purpose flour Blend at high speed for 1 minute. Let stand in refrigerator an hour to let the bubbles come out. Warm the warming…
This is the pink stuff they serve in Japanese restaurants. I could eat it with a spoon. The usual salad will be lettuce, tomato slices, and orange slices. It looks healthier than it is, because there's a ton of sodium and some sugar in those sauces. But it's very low fat - you'd never guess it's tofu instead of mayonnaise…
Japanese Grilled Vegetables Marinade: 1 cup regular soy sauce 1/2 cup low salt soy sauce 3/4 cup Aji-mirin (Japanese rice wine sauce, available in Asian food stores) 1/2 cup Ponzu (Japanese citrus vinegar, available in Asian food stores) 1/2 cup pineapple juice Vegetables -- your choice of: scallions (white part only) bell…
This is delicious chutney that is low in calories. It's often served on batter dipped fried foods, but it's good on oven roasted potato wedges. Red Bell Pepper Chutney 2 medium red bell peppers 6 scallions (one bunch), white part only 2 serrano or jalepeño chiles 2 tsp. amchoor (mango powder) 1 tsp. salt 1 tsp ground cumin…
Salsa can be a bit high in sodium, but it's marvelously low calorie and quite healthy with all the fresh tomatoes. There's nothing like fresh made salsa. While fried tortilla chips aren't so good for you, salsa is great on lots of other things, like vegetables, fish, omelettes, etc. Salsa picante makes about 1 qt. 3 lbs.…
