Cinnamon Cardamom Granola

When you hear the word antioxidant, what image comes to mind? A bowl of blueberries, a chunk of dark chocolate, or a carafe of red wine? Well, that's not surprising as they are often cited for their antioxidant prowess. However, if you depend on two of the three for disease fighting nutrients, you risk becoming overweight and tipsy! 

Thankfully, there are plenty of other antioxidant-rich options to choose from including my favorite, spices. In fact, according to the National Institute of Health, herbs and spices have the highest concentration of antioxidants of any food group. Cloves, peppermint, allspice, and cinnamon top the list. 

I add spices to everyday fare including hot tea, salad dressings, and smoothies. The low-calorie nuggets help me  create a nutrient-rich layer of flavor. If you're looking for simple ways to consume antioxidants and bring more pleasure to the table, why not sprinkle in some spice? 

CINNAMON CARDAMOM GRANOLA

Makes 8 cups

INGREDIENTS

3 1/4 cups old-fashioned rolled oats

1 cup raw almonds, cut in half 

1/3 cup unsweetened shredded coconuts

3/4 teaspoon ground cardamom

1 teaspoon cinnamon

3/4 teaspoon salt

1/3 cup honey
1/3 cup brown sugar
1/3 cup sunflower oil, plus some for greasing
1 tablespoon molasses
1 teaspoon vanilla

1 cup raisins

INSTRUCTIONS

Preheat the oven to 300 degrees.

Line a large cookie sheet with aluminum foil. Cover the foil with a thin layer of oil.

Toss the oatmeal, almonds, shredded coconut, cardamom, cinnamon, and salt together in a large bowl.

Place the honey, brown sugar, oil, and molasses in a small  saucepan. Stir to combine. Heat on low heat until the brown sugar melts, about 5 minutes. Add the vanilla, and whisk together.

Pour the honey syrup over the dry ingredients. Stir together to coat the dry ingredients completely.

Spread the mixture in a single layer on the greased foil.

Bake until golden brown, about 20 to 25 minutes.

Cool and break into 1/2 inch chunks.

Mix in the raisins.



Madakku San (Coconut-Filled Crepes)

When you travel to Kerala, you will find banana plants galore and mango trees aplenty. But it’s the coconut trees that truly define the region’s landscape. The lanky palms border rice patty fields and tower over sandy beaches. They rise above rural huts and nestle next to urban high rises, projecting a sense of ease amid the continuous cacophony of car horns. 

The ever present palms offer an ample supply of raw materials including wood, leaves, and, of most importance culinarily, coconuts.  Malayalees use every component of the tropical fruit (the oil, the milk, the flesh) to make a wide variety of sweet and savory dishes. As such, Kerala cuisine is a treat for anyone who’s crazy for coconut. 

Stay tuned for more coconut-centric recipes…

MADAKKU SAN

Makes 10 crepes

When my mom was young, she ate these crepes as an after school snack. I prefer to dig into them at breakfast, with a mix of bananas and pineapple on the side. Wondering what really sets them apart? It’s the contrasting textures of the crepes and the shredded coconut and alluring combination of cardamom and vanilla. 

 

INGREDIENTS

For filling:

1 cup fresh or frozen unsweetened shredded coconut
2 tablespoons sugar
1/2 teaspoon cardamom
1/4 teaspoon vanilla

For crepes:

1 1/2 cups all purpose flour

1 tablespoon sugar
1/2 teaspoon baking powder
1/2 teaspoon salt
2 cups milk
2 eggs
1/4 teaspoon vanilla
Coconut oil or butter

INSTRUCTIONS

In a small bowl, mix together the coconut, sugar, cardamom, and vanilla until thoroughly combined. Set aside.

In a large bowl, whisk together the flour, sugar, baking powder, and salt. Add the rest of the ingredients and whisk together to form a smooth batter. 

Lightly coat a skillet with coconut oil or butter. Heat on medium low heat.

Pour 1/4 cup of batter on the skillet. Rotate the skillet to  thinly spread the batter across its surface.

Cook until light brown. With a spatula, loosen the edges of the crepe and flip it to cook the other side. 

When both sides have cooked, place the crepe on a plate to cool. Repeat with the rest of the batter.

Lay a crepe on a cutting board. Place about 1 1/2 tablespoons of coconut filling along the edge of the crepe and roll it tightly. Repeat with the rest of the crepes.

Uppumavu

MOM'S UPPUMAVU
(COPYRIGHT 2012)

This is one of my favorite South Indian breakfast dishes. Imagine a moist, robustly seasoned couscous dish. Traditionally, each serving is topped with banana slices or a fried egg.

INGREDIENTS

Serves 4

1 1/2 cups semolina or 2 1/2 minute Cream of Wheat1 1/2 tablespoons canola oil
1/3 teaspoon black or brown mustard seeds
2 tablespoons urad dhal, skinned and split
1 cup finely diced onions
Half a small jalapeno, seeded and quartered
3/4 tablespoon minced ginger
20 curry leaves
1 1/2 teaspoons salt
3 cups of water

 
INSTRUCTIONS

Put the semolina (or Cream of Wheat) in a skillet over medium low heat. Dry roast, stirring frequently to ensure even cooking. Remove from the heat when it becomes a shade darker, about 10 minutes.

Heat the oil in a large saucepan on medium heat. Add the mustard seeds. Cook until they begin to pop. Add the urad dhal. Cook until it becomes honey brown.

Add the onions, jalapeno, ginger, and curry leaves. Cook until the onions become totally translucent. (This is very important step as the texture of the onions should be very soft in the final dish.)

Add the water and salt. Stir. Bring to a boil. Cook for 2 minutes.

Remove from the heat. Slowly pour in the semolina, stirring constantly. (Note: It will spit and sputter!)

Cover and set aside for at least 5 minutes to allow the semolina to soften completely.

Serve with bananas or top each serving with a fried egg. Uppamavu can also be eaten with small side of hot pickle.

Cranberry Spice Muffins

Susan Pachikara (COPYRIGHT 2011)

CRANBERRY SPICE MUFFINS
(COPYRIGHT 2011)

Makes 12 muffins

INGREDIENTS

1 cup all-purpose flour
1/2 cup whole wheat flour
1 1/2 teaspoon baking powder
1/4 teaspoon baking soda
1/4 teaspoon salt
3/4 teaspoon ground cardamom
1 teaspoon ground ginger
1 teaspoon ground cinnamon
1/4 cup plus 2 tablespoons packed brown sugar
1/4 cup plus 2 tablespoons granulated sugar
3/4 cup chopped pecans
1 cup fresh cranberries, chopped
1/2 cup butter, melted and cooled
1 large egg
1/2 cup plus 2 tablespoons whole milk

Susan Pachikara (COPYRIGHT 2011)

Susan Pachikara (COPYRIGHT 2011)

Susan Pachikara (COPYRIGHT 2011)

INSTRUCTIONS

Heat the oven to 375 degrees.

Line a muffin tin with baking cups.

In a large bowl, whisk together the all-purpose flour, wheat flour, baking powder, baking soda, salt, cardamom, ginger, cinnamon, and granulated sugar. Scatter the brown sugar over flour mixture with your fingers, and then whisk to incorporate.

Mix in the pecans and cranberries with a spoon.

In a small bowl, gently beat the egg with a fork. Stir in the milk and butter.

Pour the wet ingredients over the dry ingredients. Mix until just combined. (Note, it's a thick batter).

Fill the muffin tin.

Bake for 20 to 25 minutes.

Susan Pachikara (COPYRIGHT 2011)

Strawberry Banana Bread

Susan Pachikara (COPYRIGHT 2011)

A few weeks ago, I traveled to southern Illinois. For most of the six-hour journey, our train chugged through open prairie. Golden rods layered the fields and, hawks dipped into sight, slicing the air with their broad, scalloped wings. I nodded in and out of sleep soon after we left Chicago. By the time the conductor announced "Effingham, Effingham, Illinois!" I could no longer sleep. I sat up and started scribbling a list of things I wanted to do during my brief visit. It began with picking strawberries.

Susan Pachikara (COPYRIGHT 2011)

As a child, I spent summers catching army green frogs and stirring wild mint with water from the garden hose. At dusk, my friend Annette and I would track lightening bugs with repurposed glass jars, devising new navigational strategies when the sky turned black enough to see the stars.

Susan Pachikara (COPYRIGHT 2011)

During summer vacation, Annette's mom would take us strawberry picking. At the farm, we would hop on to a flatbed waiting in the parking lot and dangle our feet over the edge. Once all the U-pickers had boarded, the truck inched toward the berries, passing a barn, tractors, and maybe a few cows. Soon, rows of strawberry plants appeared. We would hoist ourselves to the ground, cushioned by a light layering of hay, and spend the morning hovered over the plants, pulling back their leaves in search of the colorful, low-lying fruit.

Susan Pachikara (COPYRIGHT 2011)

When I left Chicago, the strawberry plants in the community garden had just unfurled their leaves. It would be several weeks before they grew delicate, daisy-like flowers and even longer before any fruit appeared. In the region of the Bible Belt where I grew up, the strawberry farms would be open for the first round of picking. All winter long, I had longed for the floral sweetness of June bearing strawberries. With a little luck, I would be able to enjoy a bowlful alongside a plate of fried catfish and some sweet iced tea.

Susan Pachikara (COPYRIGHT 2011)

STRAWBERRY BANANA  BREAD

When I tracked down the list of fruits that contain the most pesticides, I learned that strawberries are part of the Dirty Dozen. So be sure to wash them thoroughly before you use them or buy organic strawberries. Do the same with lemons.

Also, try to use strawberries as soon as possible. If you need to store them for a day or two, lay them out in a single layer and refrigerate them. Be sure to throw out moldy berries to keep mold from spreading.

INGREDIENTS

1 1/2 cup all-purpose flour

1/2 cup wheat flour

3/4 cup sugar

3/4 teaspoon baking soda

1/2 teaspoon salt

1 cup strawberries, finely diced

1 1/2 cups mashed ripe bananas (about 3 bananas)

1/2 teaspoon lemon zest

2 tablespoons plain nonfat yogurt

2 large eggs, lightly beaten

6 teaspoons unsalted butter, melted and cooled

1 teaspoon vanilla

INSTRUCTIONS

Heat the oven to 350 degrees and grease a 9 x 5-inch loaf pan.

In a large bowl, whisk together the flour, sugar, baking soda, and salt. 

In another bowl, mix together the strawberries, bananas, lemon zest, yogurt, eggs, butter, and vanilla.

Carefully mix the banana-strawberry mixture into the dry ingredients until the flour is just absorbed. Do not over mix.

Pour the batter into the prepared loaf pan.

Bake until the bread is golden brown, about an hour. Cool for at least 15 minutes on wire rack.

Susan Pachikara (COPYRIGHT 2011)

Starting the Day

RASPBERRY OATMEAL

Serves  2

INGREDIENTS

1 cup quick oats

2 cups 2 percent milk

1/2 teaspoon ground cinnamon

1/8 teaspoon salt

1 cup fresh raspberries

2 tablespoons red raspberry jam

INSTRUCTIONS

Put 1/2 cup oats in a microwave safe bowl.

Stir in 1/2 cup milk, 1/4 teaspoon cinnamon, and a dash of salt.

Microwave on medium heat for a minute and 45 seconds (or until oats expand and soften).

Stir in 1 tablespoon of raspberry jam, 1/2 cup milk, and 1/2 cup raspberries.

Repeat steps to prepare the second serving.