Tip Two: Boost Nutrition with Food Pairings - Apple with Peanut Butter

What is your favorite type of Apple?
Empire, Mutsu Crispin, Gala, Red Delicious, Cortland, or Jonagold? 

There is a saying that...

🍎🍏 AN APPLE A DAY, KEEPS THE DOCTOR AWAY! 🍏 🍎

How many of us really believe that?

 

My husband and I went apple picking two weeks ago and picked about half a bushel bag of apples. And since then, we've been eating 2-3 apples a day. 

I will tell you this...an apple actually has plenty of nutrients in it that helps us keep many health conditions at bay. Below are some nutritional facts about Apples:

• A medium-sized apple has 25 grams of carbohydrates, 4 grams of fiber, potassium, magnesium, Vit K, as well as other B-Vitamins. It also has 95 calories. 

• An apple contains fiber and water, two qualities that make them filling and aids in weight loss. Half of the fiber is in the skin so eat it with the skin as it also contains some polyphenols.
• However, make sure to wash it thoroughly before eating. 

• The high soluble fiber in apples helps lower cholesterol and heart health and the polyphenols help with blood pressure, stroke risk, and Type-2 Diabetes. 

• The antioxidants and anti-inflammatory compounds in apples help preserve bone mass as we age.

You've heard about...

However, did you know about Peanut Butter Apple time? 🍎 Apples are often eaten as a snack. Its nutrition can be boosted further by pairing it with protein-rich peanut butter to make a wholesome sustenance snack that fuels our body. This snack can even appeal to muscle-building 💪 men. 🍏

Peanut butter contains protein, essential vitamins, and minerals such as potassium, magnesium, and zinc. Below are some health facts about peanut butter.  In every 2 tablespoons of the butter, there is:

• Protein: 7.02 grams. The Recommended Daily Allowance (RDA) for average women is 46 grams and for men is 56 grams. 

• Magnesium: Contains 57 milligrams; RDA of 310-320 milligrams, for women and 400-420 milligrams, for men. It plays a key role in many chemical processes of the body. 

• Phosphorous: 107 milligrams, providing 15.3% of the RDA. Phosphorous helps build healthy cells and bones. 

• Zinc, Niacin, and Vitamin B6 that are helpful for various body functions like immunity, digestion, enzyme reactions, and protein synthesis. 

Here are more fun facts for the Health Nuts

By bringing these two nutrient-filled food items together, we are boosting their health benefits. The ratio of unsaturated fats to saturated fats in peanut butter is similar to Olive oil which is considered a Heart-healthy option. However, its consumption should be limited to a moderate level as each serving also has 3.05 grams or 23.5% of RDA of saturated fats (to aim for less than 13 grams per day). 

So, next time instead of thinking...peanut butter jelly time, think of Peanut Butter 🍎Apple time and enjoy its benefits!  

You're Never Too Old to Enjoy Murukku!!

Pretzels, potato chips, and Chex Mix are some examples of crunchy and fun snacks we all enjoy!

However, have you ever tried Indian snacks? Most Indian snacks are also gluten-free. Some examples are Murukku or Chakralu, Pappuchekkalu, Corn Flakes Mixture, and nutty pakoda. 

Whenever my relatives from India visit, they always bring these tasty and spicy snacks for us. It feels like Christmas but instead of presents, we receive snacks! I'm a big fan of edible presents any day! 

Murukku is a pretzel-like Indian snack. I love murukku because they are light and crunchy. Besides using gluten-free flours, you can also add ajwain seeds, whole cumin, or sesame into the mix. Every ingredient adds more flavor and taste to these snacks. 

Aren't you curious how we make this snack? Let's take a look:

Ingredients for the Dough:
- 3-1/2 cups rice flour

- 1 cup Roasted chana dal, finely powdered

- 1 tbsp Ajwain or Carom seeds

- 2 to 3 tsp chili powder
- 3 tbsp sesame seeds (optional)
- 2 pinches of Hing (Asafoetida)

- 5 tsp salt

- 3 tbsp Vegetable oil, lukewarm (to mix into the dough)

- Water (as needed to mix flours into a tight dough, not sticky or wet)

Utensils needed:

Kitchen Press (use the single star disc in the press)

Large mixing bowl

Frying pan

Slotted ladle

Mesh strainer

Ingredients for Frying:

- 2 to 3 cups Vegetable oil 

Procedure

1) Sieve together rice flour and chana dal powder into a large mixing bowl, and then add the dry ingredients as listed above. Mix well and adjust the salt and chili powder at this time by tasting a pinch of the mixture. 

2) Next, add the warm vegetable oil into the mixture and coat it well. Slowly, add water to the flour until it forms into a soft and tight lump, but it's not sticky. Keep the dough covered. 

3) Insert the single star disc into the kitchen press. Take a handful of dough, and form a log and insert it into the press cylinder and then close the cylinder with the screw-on cap. 

Make murukku in spiral design starting from the center and then circling and towards outward circle to the desired size on a greased plate or on wax paper. Cover all the spirals with a towel until you have made 10 to 15 or so to fry.  

4) Heat the oil for frying until you feel the heat when you place your palm at a safe height above the frying pan. Test the heat by dropping a small ball of dough into the oil. If the ball sizzles and surfaces to the top, then it is ready. 

Slowly insert approximately 10 murukkus (reduce the number based on your frying pan size) into the oil and fry them until golden brown by turning them over in between for uniform frying. 

Remove them from oil using a slotted ladle and put them into a mesh strainer for the oil to drain further. Later transfer into a container. 

5) Cool them for 10 to 15 minutes to attain the proper crunchiness to serve. Store them in a tight lid container after it is cooled for 1 hour. Makes approximately 30 to 40 murukkus. It is best to store this snack in a tight lid container and can be enjoyed for 15 to 20 days. 

I like stacking my murukku or chakralu as high as I can before I pop them into my mouth. How do you enjoy murukku? 

Rice Crispy Snack Mix

Happy New Year everyone! I can't believe it's 2019 already. It's been over a year since I got married and settled down in my "new life". 

2019 - Is a new year of opportunities, possibilities, and of course recipes. We're starting the year off with a fun snack that is not only for children anymore. In fact, adults may jump up for joy for this snack as it's crunchy and has a bit of kick to every bite. 

We had so much fun making Indian snacks with corn flakes (corn flakes mixture), that we wanted to make more snacks with other cereals like such as Rice Krispies cereal.  You can use Kellogg's Rice Krispies cereal or a generic brand. 

This snack mix is simple and easy to make. We took an ordinary cereal and kicked it up a notch with some spices. 

Ingredients

- 8 oz Rice Crispy Cereal or Rice Krispies cereal

- 1 cup peanuts

- 2/3 cup roasted chana dal

- 1/2 cup roasted pumpkin seeds

- 15 to 20 curry leaves (optional)

- 1 tsp citric acid

- 1 tsp chili powder (adjust per your taste)

- 1 tsp Dhan-jeera powder (ground coriander and cumin)

- 1 Tbsp salt

- 1 Tbsp Chat Masala

- 4 to 5 Tbsp vegetable oil

Procedure

1) Heat oil in a saucepan on medium heat. Fry the peanuts and then add chili powder, dhanjeera powder and fry the mixture for 15 seconds. Next, add curry leaves and fry until they are crisp. Then, add citric acid and salt and mix well for another few seconds. 

2) Transfer the rice crispies into a large microwaveable bowl, and then, add roasted chana dal, pumpkin seeds and all the fried ingredients. Mix well and microwave for 4 to 5 minutes based on the microwave oven power in 2 minute intervals mixing intermittently. Adjust salt and chili powder if needed and microwave for another minute. Sprinkle the chat masala and mix well. 

3) Allow the mixture to cool down for 10 minutes.The mixture is ready to serve. Enjoy on its own or with your favorite beverage. 

A Plateful of Happiness!

Sometimes it's worth driving an hour or more for your favorite snack. This past weekend, we drove down to Moghul Express, and gave into our cravings of popular Indian street food. These are but not limited to pani puri, bhel puri, aloo papdi chaat, aloo tikki chaat, and samosa chaat. Our favorite is bhel puri and boy, was it satisfying. The portion size was good enough for two but one can eat it devour as well. I'm glad my mom ordered her own because I finished mine pretty quickly.

Bhel Puri, Yum!

How shall I describe this snack? There were crispy, sweet, sour, and spicy elements in it that meshed so well together. It wasn't deep fried and was made with healthy and fresh ingredients. After we got our fill, we took a drive through Edison for a bit of shopping. Holi just passed and Ugadi is just around the corner, so we wanted to load up on some savory and sweet treats to celebrate. We stopped at Sukhadia's and bought dry fruit kachoris, masala peas and rasgulla sandwiches. The sweet sandwiches never had a chance; finished them within days.
One thing is for sure, we can't keep driving down to Edison for all our cravings so it's a good idea to make them at home from time to time. So it's good that we know a couple to enjoy at home: aloo papdi chaat or aloo tikki chaat.

Visit WanderFood Wednesdays, for more food adventures and delights. 

Tandoor Chef's Samosas

The one thing I've learned since watching my mom cook is that sometimes, shortcuts are necessary to cut cooking time. That's why whenever we have company over, we love serving snacks that don't require a lot of assembling or heating time. Recently Deep Foods, leading manufacturers of Indian food contacted us to review some of their products and we were happy to provide our feedback. 

So today we will be sharing our thoughts on snacks, specifically samosas made by Tandoor Chef, one of Deep Foods' brands. Three varieties of samosas are available: Palak paneer samosas, jumbo samosas with coriander chutney, and tandoori chicken samosas. We tried the Palak paneer samosas and the jumbo samosas (pictured above).

Click image to enlarge

Samosas contain no artificial flavors and made with 100% natural ingredients. We liked the fact that chutney (dipping sauce) was included but the consistency was watery. We added some ketchup to make it more thicker and bring out the tangy flavor which fit well with the spicy filling. In terms of appetite pleasing, better to grab a samosa than a candy full.

Next up, Palak Paneer samosas:

Click image to enlarge

The flavor test: good taste, medium spicy, and well cooked filling. We liked the crunchy crust and crispy texture after baking them (as per the cooking instructions on the box). Another winning point is that they weren't too oily and are the perfect size for a snack. The spicy taste of these samosas go great with a "cold one" or hot beverages such as Chai or tea. The only con for this snack is that no sauce was included in the box.   

Now I will attempt to read your mind...wait for it...You're wondering where you can get some samosas. Currently, these snacks are available at your local Indian grocery store.