Tag Archives: Food

In My Hands Today…

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Salt, Fat, Acid, Heat: Mastering the Elements of Good Cooking – Samin Nosrat, illustrated by Wendy MacNaughton

A visionary new master class in cooking that distills decades of professional experience into just four simple elements, from the woman declared “America’s next great cooking teacher” by Alice Waters.

In the tradition of The Joy of Cooking and How to Cook Everything comes Salt, Fat, Acid, Heat, an ambitious new approach to cooking by a major new culinary voice. Chef and writer Samin Nosrat has taught everyone from professional chefs to middle school kids to author Michael Pollan to cook using her revolutionary, yet simple, philosophy. Master the use of just four elements—Salt, which enhances flavor; Fat, which delivers flavor and generates texture; Acid, which balances flavor; and Heat, which ultimately determines the texture of food—and anything you cook will be delicious. By explaining the hows and whys of good cooking, Salt, Fat, Acid, Heat will teach and inspire a new generation of cooks how to confidently make better decisions in the kitchen and cook delicious meals with any ingredients, anywhere, at any time.

Echoing Samin’s own journey from culinary novice to award-winning chef, Salt, Fat Acid, Heat immediately bridges the gap between home and professional kitchens. With charming narrative, illustrated walkthroughs, and a lighthearted approach to kitchen science, Samin demystifies the four elements of good cooking for everyone. Refer to the canon of 100 essential recipes—and dozens of variations—to put the lessons into practice and make bright, balanced vinaigrettes, perfectly caramelized roast vegetables, tender braised meats, and light, flaky pastry doughs.

Featuring 150 illustrations and infographics that reveal an atlas to the world of flavor by renowned illustrator Wendy MacNaughton, Salt, Fat, Acid, Heat will be your compass in the kitchen. Destined to be a classic, it just might be the last cookbook you’ll ever need.

Recipes: Black Chana Chaat

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Also known as Kala Chana Chaat, Black Chana Chaat is a nutritious and flavourful salad made from black chickpeas, fresh vegetables, and spices. Incorporating black chana into one’s diet offers several health benefits. Black chana is an excellent source of plant-based protein, making it a great option for vegetarians and vegans looking to meet their protein needs. The high fiber content in black chana aids digestion, helps maintain bowel health, and can contribute to weight management by promoting a feeling of fullness. Black chickpeas are rich in essential nutrients such as iron, magnesium, folate, and antioxidants. These nutrients support overall health and help prevent deficiencies. The fibre and potassium in black chana can help regulate blood pressure levels and lower cholesterol levels, contributing to heart health. Black chana’s low glycemic index helps regulate blood sugar levels, making it beneficial for those with diabetes or looking to manage their blood sugar. 

Ingredients:

  • 1 cup dry black chana or kala chana
  • ½ cup chopped cucumber
  • 1 medium tomato, chopped
  • ½ cup chopped onion
  • 1 medium-sized carrot, grated
  • 1 tbsp chopped coriander leaves
  • ¾ tsp black salt or regular salt to taste
  • ½ tsp chaat masala
  • ½ tsp red chilli powder as per taste
  • 2 tsp lemon juice 
  • ¼ tsp amchur or dried mango powder
  • ¼ tsp roasted cumin powder 
  • 2 tbsp extra virgin olive oil

Method:

  • Rinse the black chana under tap water well and soak them in 3 cups water for at least 6-8 hours or overnight. This helps soften them and reduces cooking time.
  • Drain the soaked chana and place them in a pressure cooker. Add 2.5 cups of water and cook for about 7-8 whistles or until tender. If using an Instant Pot, cook on high pressure for about 25 minutes with natural pressure release.
  • While the chana is cooking, chop the cucumber, tomato, onion, and grate the carrots. 
  • Finely chop the coriander leaves as well.
  • Combine the cooked black chana and chopped vegetables in a large mixing bowl. Add the finely chopped coriander leaves. 
  • In another smaller bowl, thoroughly mix the black salt, chaat masala, red chilli powder, amchur powder, cumin powder, lemon juice, and olive oil. 
  • Gently toss all the ingredients together until well-mixed. Taste and adjust seasoning if necessary.
  • Serve immediately as a refreshing snack or as a salad.

In My Hands Today…

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The Proof is in the Plants – Simon Hill

Our health is in crisis and so is our climate.

What if there was a way of eating that may help us live healthier for longer and protect the future of our planet, too?

The good news is that evidence now shows a plant-based diet may offer us exactly that – and straight-talking nutritionist Simon Hill has done the hard work translating the science into actionable advice for everyday life.

Before transitioning to a plant-based diet Simon held many of the common misconceptions. But instead he experienced incredible improvements in his energy levels, digestion, mental clarity and post-workout recovery after making the shift. He’d finally understood the power of food and was determined to find out – and share – the agenda-free truth about the optimum diet for human health.

By undertaking a master’s degree in nutrition, poring over the latest scientific papers and books, and producing hundreds of hours of his internationally successful Plant Proof podcast, Simon has pursued the answers to all the questions he had about fuelling our bodies with more plants. Now, in his first book, he brings it all together into one inspiring and practical guide.

It covers:

– The reasons why we’re all so confused about what to eat

– The evidence showing how a plant-based diet might reduce risks of heart attacks and strokes, type 2 diabetes, cancer and dementia

– The positive impact of plant-based living for the climate and animal welfare

– Common myths about a plant-based diet – and what the real facts are

– How to build a healthy, satisfying plant-based plate, from macronutrients to micronutrients

– Practical tips for making the shift, and much more.

If you want to understand and unlock the many benefits of putting more plants on your plate, this book is for you.

In My Hands Today…

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Prevent and Reverse Heart Disease: The Revolutionary, Scientifically Proven, Nutrition-Based Cure – Caldwell B. Esselstyn Jr.

Prevent and Reverse Heart Disease challenges conventional cardiology by posing a compelling, revolutionary idea-that we can, in fact, abolish the heart disease epidemic in this country by changing our diets. Drawing on the groundbreaking results of his twenty-year nutritional study, Dr. Caldwell B. Esselstyn, Jr., a former surgeon, researcher, and clinician at the Cleveland Clinic, convincingly argues that a plant-based, oil-free diet can not only prevent and stop the progression of heart disease, but also reverse its effects.

Furthermore, it can eliminate the need for expensive and invasive surgical interventions, such as bypass and stents, no matter how far the disease has progressed. Dr. Esselstyn began his research with a group of patients who joined his study after traditional medical procedures to treat their advanced heart disease had failed. Within months of following a plant-based, oil-free diet, their angina symptoms eased, their cholesterol levels dropped significantly, and they experienced a marked improvement in blood flow to the heart. Twenty years later, the majority of Dr. Esselstyn’s patients continue to follow his program and remain heart-attack proof.

Prevent and Reverse Heart Disease explains the science behind these dramatic results, and offers readers the same simple, nutrition-based plan that has changed the lives of his patients forever. In addition, Dr. Esselstyn provides more than 150 delicious recipes that he and his wife, Ann Crile Esselstyn, have enjoyed for years and used with their patients. Clearly written and backed by irrefutable scientific evidence, startling photos of angiograms, and inspiring personal stories, Prevent and Reverse Heart Disease will empower readers to take charge of their heart health. It is a powerful call for a paradigm shift in heart-disease therapy.

Recipes: Moth ani Mugachi Usal aka Sprouted Moong & Moth Curry

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A powerhouse of nutrition, offering protein, fibre, and essential vitamins, this recipe is perfect for a balanced and wholesome meal. Served in all Maharashtrian homes, this usal is both spicy and healthy and even those who do not like sprouts will enjoy this dish. 

Sprouts are high in digestive enzymes that aid gut health, rich in *vitamins A, C, and K, boosting immunity, low in calories but high in protein and fibre, making them weight-loss-friendly, improve heart health by lowering cholesterol and blood pressure, and are great for blood sugar control due to their low glycemic index.

Moong sprouts made with whole green gram are high in protein, good for muscle repair and growth, and rich in folate, making them beneficial for pregnant women, easy to digest, suitable for all age groups, and help detoxify and promote glowing skin. Moth or Matki sprouts are packed with iron and folate, helping to prevent anaemia, are excellent for gut health, promote better digestion, are a good source of complex carbs, provide sustained energy, and are rich in antioxidants, supporting cell repair and reducing inflammation.  

Moth ani Mugachi Usal 

Ingredients:  

  • 1 cup sprouted moong or green gram  
  • 1 cup sprouted moth beans or matki  
  • 2 tbsp oil or ghee  
  • 1 tsp mustard seeds  
  • ½ tsp cumin seeds  
  • ¼ tsp asafoetida 
  • 1 sprig of curry leaves  
  • 2 green chillies, chopped  
  • 2 medium-sized onions, 1 finely chopped and 1 sliced
  • 1 medium-sized tomato, finely chopped 
  • 3-4 cloves of garlic
  • 1 inch piece of ginger
  • 2 tbsp coconut (either dry or fresh) 
  • ½ tsp turmeric powder  
  • 1 tsp red chilli powder  
  • 1 tsp goda masala 
  • 1 tsp coriander powder  
  • ½ tsp jaggery 
  • Salt to taste  
  • Water as needed
  • 2 tbsp grated coconut 
  • 2 tbsp fresh coriander leaves, chopped  

Method:

  • Wash and soak moong and moth beans overnight with enough water to cover the beans. In the morning, drain the beans and put them in a colander and keep covered for another 10-12 hours. Depending on the climate you are in, this make take less than 8 hours or upto 2 days to sprout. 
  • Heat 2 tbsp oil and in a pan and once the oil is hot, add the sliced onions, garlic and ginger and saute on medium flame until it changes colour slightly.
  • Then add the coconut and saute until it turns golden brown and the coconut is completely devoid of water. This is important because if the coconut is still fresh and wet, the curry may spoil if kept outside. You could also use dry coconut and if using dry coconut, just saute till it turns brown.
  • Cool completely and blend to a smooth paste adding enough water. Keep aside.
  • Heat oil in a pan. Add mustard seeds and let them splutter.  
  • Add cumin seeds, asafoetida, curry leaves, and chopped green chillies. Sauté for a few seconds.  
  • Add chopped onions and sauté until golden brown.  
  • Add tomatoes and cook until soft.  
  • Add turmeric, red chilli powder, coriander powder, and goda masala. Stir well.  
  • Add the sprouted moong and moth beans. Stir to coat them with spices.  
  • Add salt, jaggery (if using), and about ½ to 1 cup of water.  
  • Cover and cook for 10-15 minutes on low-medium heat until the sprouts soften but remain slightly crunchy.  
  • Garnish with finely chopped coriander leaves and serve hot with rice or rotis.
  • You can also squeeze a lemon wedge before eating for extra flavour.