Archive for the ‘High Fiber’ Category
At a recent microbiome conference, I learned something that has changed my diet around. Scientists have known for a while now that there is a close link between gut bacteria and our diet. And by not eating certain food groups, i.e., reducing the variety of food in our diet, we make the gut microbiome ecosystem worse. When we go gluten free or low FODMAP diet, we also take out whole wheat from our diet which can potentially lead to significant reduction in variety of food consumed. So if one can re-introduce whole wheat back in the diet, without increasing gluten content, it might make the microbiome in our guts fitter.
Oh, who am I kidding. I want a good gluten free bread to go with my soft boiled eggs in the morning and I am sick of paying $6.99 for a loaf a bread.
Looking through Monash University’s gluten analysis, I had further learned that spelt has less gluten that modern wheat. And sourdough bread made with spelt is nearly gluten free. This got me thinking – while sourdough is not something I wanted to invest time and energy in, what if I could make raised loaf with sprouted wheat? I had also accidentally tumbled on a sprouted spelt flour from the excellent One Degree Organics folks (God bless them!). And in my other experimentation, I had found that sprouting made it easier to digest legumes. So, putting two plus two together, I hypothesized that if I could make a loaf from sprouted spelt, I would have a happier gut.
Easier hypothesized than done, the real challenge is in the art of making bread from whole wheat. I consider Acme’s whole wheat bread to be the standard of bread making. And I had tried Bittman’s no knead recipe and failed every time – the bread would turn out wet inside. Some further research into no knead bread, led to this smithsonian article that stirred a new hope. Just one bake later, I knew I had tumbled on the right recipe.
Since then I have made this bread recipe a few times. The bread turns our airy, it is chewy and moist without being wet, and most definitely not dry or crumbly. And it is significantly better than my current commercial favorite, Whole Foods prairie bread. And best of all, my stomach is happy. And my soft boiled eggs have a perfect companion.
With my one degree organics sprouted spelt flour, I use 16 oz flour, 16 oz water, 2tsp salt, a tiny pinch of fast raising yeast (1/8th tsp), and I let the mixture rise overnight. So far, I have tried making loaf. I follow the temperature to the tee – 520F for 15 minutes, lowering to 470F for 20 and final 15 minutes with oven slighted open (at 470F).
There is a problem to be solved still. The dough is so wet that it is unclear how to make slits on top. The bread is splitting along the side in this case.
Addendum: Every gut is special. Please experiment with the amount you can handle. I have a very sensitive gut and it is perfectly happy with 1/8th slice of loaf made with 16 oz flour.
I have been on a quest for guilt free parathas for many years now. I thought I had it with my pea paratha but I stand corrected. A recent culinary experiment made me realize that an even better filling is edamame. Comparing shelled and frozen edamame to shelled and frozen peas, here is the nutritional breakdown:
| Edamame 100 gm
||Peas 100 gm
Edamame does bring its characteristic nutty flavor to the paratha. If you have a good hand with rolling the paratha with coarse filling, you can finely chop the thawed kernels and mix with necessary spices. They have lower water content compared to frozen peas and therefore don’t really need any pre-cooking.
Don’t let my culinary excursions make you forget what parathas are supposed to be like. Here is a recent article from Odd Ends discussing ghee fried parathas from Old Delhi’s Parathe wali Gali. Maybe for every year of eating healthy paratha, one can indulge in a bite of the ghee fried one.
This recipe is from my grandmother’s generation that believed in the motto “waste not want not” and uses the husk of lentils to lighten up the traditional roti. Following recipe serves two.
Preparing the lentil: Take a cup of green mung bean (split or whole). Rinse the beans and soak overnight. If using whole beans, prepare for the beans to sprout and let the bean sprout for a day or so which eases removal of husk. When the beans are ready, place the lentils in a large container and fill with water. Gently rub the lentils to loosen the skin. Collect up the skin that floats to the top. Squeeze the skin to drain all water and set aside. If making daal from the washed and de-skinned lentil, click here for one particular recipe. The sprouts can be served as a simple salad when mixed with salt, pepper and lime juice.
Yesterday, an energetic re-organization of my pantry reminded me that I have been aging Burmese black rice for at least an year. The rice itself was bought from a local branch of Whole Foods. I had also snagged myself Steen’s Cane Syrup during a recent trip to New Orleans. The two came together in a quick lactose free pudding last evening.
Pressure cook on low 1/4 cup of black rice, a pinch of salt with 2 cups of milk (2% lactose free or almond milk) for 1 hour. Add more milk to achieve desired consistency, add cane syrup to taste, perhaps a few spoonfuls of raisins and nuts and serve at room temperature.
Why 1001 nights? I reckon there are at least that many lentil soup recipes. I am adding mine to the mix.
Why is this special? Aside from the fact that I am not an impartial judge, this one has a variety of textures and flavors that are noticeably distinct but combine to form a wonderfully aromatic and light soup.
Key ingredients? Fresh pickled ginger, finely chopped pickled lime, slow roasted garlic, …
We figured that getting barbecue flown from Texas to California would be significantly cheaper than flying us from California to Texas. Voted the best BBQ by Texas Monthly Magazine in 2008 and written about in New Yorker, Snow’s BBQ, has been on our radar for a little over an year. We decided to get their customer favorite slow cooked brisket.
The 5-6 lb brisket arrived perfectly frozen with heating instructions and a bottle of their sauce. The very first thing I did was to thaw it partially, divide the meat into meal size portions and wrap each portion separately to store. Top flight barbecue is so rare in the Bay Area that this treat needed careful planning to get the last bit of chewy, meaty enjoyment from it. For the first batch, I followed heating instructions to the letter. But then proceeded to use my own technique. First I brought the meat to room temperature, and trimmed the fatty bits at the edges. I froze these bits for a use that I will get to later. I brushed the meat liberally with the sauce and broiled it briefly until a light glistening crust formed. And voilà, it was ready to eat.
After eating Kathi rolls at Kasa, I was inspired to make this quintessential Calcutta street food at home. When you take on such a formidable challenge, you know you are not going to win. There is nothing I can do in my California kitchen that will replicate the experience of eating outdoors at one of Calcutta’s busiest streets. Neither can I hope to replicate the rich interplay between textures and flavors that the street vendors have mastered. When my father’s generation talks about eating out during their college days, they often reminisce about these mouthwatering rolls!
So what can I hope to achieve? I can definitely beat Kasa. I can make mine with healthy, fresh, organic ingredients, mindful of the calories and the nutritional balance. I can bring my experience with modern techniques to traditional Indian cuisine to create something healthy while preserving the authenticity of tastes and flavors.
There are several key aspects to a perfect roll – the paratha, the kabab and the chutney. These ingredients need to come together in a timely manner. The container that wraps the kababs, paratha, should be chewy and flaky. The filling itself, kabab, should be charred and juicy. The condiment, chutney, should create a taste explosion in your mouth.