The Good Life with a side of Banana Bread

I watched a TedX "The Good Life" by Robert Waldinger recently (what with 2016 TED happening in Vancouver one must choose to live vicariously). Robert asked a "simple question" what is your most important life goal?   When millennials were asked the question - the top 2 goals were  #1 Getting Rich #2 Getting Famous (move over Oprah, Bill Clinton...)

He talked about a 75 year study done by Harvard on what keeps you Healthy and Happy and the results were breathtaking -

# Good relationships keep us happier and healthier. Period
#Social Connections are good for us (family, friends and community) Socially disconnected people are, according to Waldinger, “less happy, their health declines earlier in midlife, their brain functioning declines sooner, and they live shorter lives than people who are not lonely.”
# 1 in 5 Americans will report that they are lonely
# It's better to be single than to be in a relationship filled with conflict
# It’s not just the number of friends you have … it’s the quality of your close relationships that matters.” ( dang - there goes my justification for my 800+ Facebook friends and 2000+ Linkedin friends)
If you want to watch the talk you can here :


So when K2 and I  saw the ripe bananas on the counter today we did a little happy dance, K2 knew there was baking in our very near future. Here's to "the good life" with a made from scratch Banana Bread which will honest to god have you reaching for a second piece (or in the case of my son his 3rd).

BANANA BREAD

Servings: 10 Prep Time: 10 minutes Cook Time: 45  minutes

INGREDIENTS:

1½ Cups Bob Red Mill’s Whole Wheat Pastry Flour
2 Ripe Bananas

¼ Stick Organic Butter

1 cup of Milk or use water  (I used 2% milk)

1/4^th Cup Truvia Baking Blend

½ tsp. Salt

1 Large Organic Egg

1 tsp. Baking Powder

4 tbsp.  Walnut Pieces

2 tbsp. Guittard semi-sweet chocolate chips

1 tbsp Vanilla Extract

DIRECTIONS:

1.     Preheat the oven to 350 degrees F

2.   Combine mashed bananas, milk, Vanilla Extract, Truvia Baking Blend,  egg, and butter together in a bowl. Mix flour and baking soda together in a separate bowl; stir into banana mixture until batter is just mixed. Stir salt into batter. Pour batter into the prepared loaf pan.

3.    Fold in the Chocolate Chips and the Walnut Pieces

4.    Bake for 45 minutes in a well greased  9*5 Loaf Pan .Run a knife through it, if it comes out clean the cake is done – otherwise bake for increments of 5 minutes.

      Pour yourself a glass of milk and take a big bite of your banana bread. Let's eat and drink to your, health, family and friends (now get off Facebook...I know I will be ;-) )

Much Ado about Protein : Part Deux

“Whether through grains, beans, or even fruit, there’s plenty of protein in a plant-strong diet.”  

                                      ― Rip Esselstyn, My Beef with Meat

I was born and brought up in the South of India ( Madras) and my fall back diet goes back to Dosas, Idli and Adai  - I have over the years tried to tweak these recipes to make them more protein rich and low in carbs. Here is my go-to Adai recipe for the busy week days - seriously easy to get on the table in less than 15 minutes ( I usually make my Adai in the Waffle Maker - 1/2 a minute per Adai)

PROTEIN & OATS ADAI

Servings: 15 Prep Time: 10 minutes Cook Time: 5 minutes

INGREDIENTS:

½ Cup Black-Eyed Peas
½ Cup Green Moong (with skin)

½ Cup Moth Beans or Matki

1 Cup Steel Cut Oats

¼ Cup Fenugreek Seeds (Methi) - if you don't like the bitterness add lesser

2 Cups Shredded  Cabbage

1 Onion

Ginger (as per your taste)

Green Serrano Chilies, Chopped Curry Leaves (as per your spice requirements)

Salt, Cumin Seeds and Hing (as per taste)

DIRECTIONS:

• Soak the first 4 ingredients  and the methi seeds overnight. 
• Blend all ingredients to Dosa Batter consistency in your food processor ( I do this in my trusty Blendetec)
• Preheat the Waffle Maker( I use a KRUPS Waffle Maker)
• Spray the Waffle Maker (I alternate between Spectrum High Heat Organic Canola Oil Spray and the home use Misto Spray filled with Spectrum Oil)
• Pour a ladle of the Adai Mix in the Waffle Maker
• Serve hot with the Jhatpat Peanut Chutney 

JHATPAT PEANUT CHUTNEY

Servings: 10 Prep Time: 5 minutes Cook Time: 5 minutes

INGREDIENTS:

1 Cup Raw Peanut

¼ tsp Jeera/Cumin Seeds

8 cloves Garlic

1-2 Sprigs of Curry Leaves

6 Dried Red Chillies (less or more

Hing, Jaggery, Salt and Tamarind (to taste – I usually start with 1 tablespoon Jaggery and  1 tsp tamarind extract ( tamicon) )

 DIRECTIONS:

•  Roast the Peanuts for 2-3 minutes in the microwave ( careful not to  burn!)
• Put the hing, curry leaves, cumin seeds, garlic, dried red chillies in a microwave safe bowl
• Spray with some oil & Microwave for 1-1 ½ minutes (careful not to burn!)
• Add the peanuts and the spice mix along with salt, tamarind paste and jaggery to the blender
• Blend with 1/4^th cup of water (add more if needed)
•  Enjoy with the Adai

Cancer Sucks...find the power in pink!

Doctor: “When was your last mammogram?

Me: Umm..never

Doctor: You are over 40, its a good idea to get it done

Me (defensive): I don't think they are that effective and don't they hurt like crazy?

Doctor: I understand, you are afraid but a mammogram is not that big a deal

I procrastinated almost a year and a half and finally a bit sheepish showed up in the hospital for a scheduled mammogram.As I waited for my turn on the squishing machine, there were butterflies in my stomach - I sent panic texts to one likely source of support (N) and one unlikely source of support (M). As the minutes hand on the watch slowly crept past a very kind-looking woman came and took me in for my mammogram - it lasted all of 5 minutes and it really wasn't a big deal...a little uncomfortable but not too bad. The standard  monologue afterwards had me a little shaky - if you do get called in for a follow-up test it ain't a big deal (yeah right!) - but for now let's just assume all is well.

Cancer sucks...and it's affected me (lost my father to it) and close ones in more ways than one - so any reminder about it is not welcome in my world. Yet, as  I looked at the stats, the incidence of Breast Cancer in women far exceeds any other kind of cancer by a wide margin - 810,170 women were detected with cancer in 2015 in the US and almost 1/3rd of it was breast cancer.

So my one call to action for any woman over 40, if you are reading this blog post please, pretty please schedule a mammogram (if you haven't done one yet!)...show yourself a bit of love.

On my way home today, I saw that the Cherry Blossoms were in full bloom...spring is truly in the air. 

And a saying of Martin Luther King ran through my head as I walked into my house - The ultimate measure of a man is not where he stands in moments of comfort and convenience, but where he stands at a time of challenge and controversy.

Simple Living : A Chai Break...

"Life is like a cup of tea, its all in how you make it"

I am reading a book that attached itself to me in the musty smelling library (love that smell of books!)  - it was called the Handbook to Happiness. One of the things mentioned in it is Happiness comes to people in different ways - for some it is a habit, something that comes to them instinctively. While for others it's something learnt not instinctive and for others it's that elusive unicorn - so close, yet so far away. One thing that the book talked about was reflection and relaxation as a path to happiness-  A Chai Break is my time for that reflection and relaxation.

I usually drink a blend of teas from Teavana - Maharaja Chai Oolong and   Samurai Chai Mate and I add unprocessed sugar rocks to the blend - so that the brew is slightly sweet. Takes me back to India with the cinnamon, pepper, cardamom, ginger and cloves notes...a chai that warms me with it's spices. 

I try and have a healthy snack with my chai - today it was roasted Makhana tossed in Chaat Masala. Roasted/Popped Makhana is something I discovered in India about 4 years and I was

hooked - it's lotus seeds and the taste is almost like popcorn (for me it's way way better!). Lotus seeds or Makhana are a great source of protein and fiber - they are low in sodium and are a recommended snack for folks suffering from high blood pressure, diabetes and obesity. They have a natural flavanoid called kaempferol which prevents inflammation and aging. They are also high on phyto-nutrients that help fight diseases. In Ayurveda it is believed that Makhana has astringent properties with specific benefits for the kidney. I didn't know about any of these health benefits when I first started eating the popped Makhana seeds...I just thought they were super delish.

So do you take a Chai Break? 

Sometimes all you need is a little bit of love...(and some Dal Baati Churma!)

A little bit of love, can go a long way sometimes 

A little bit of love is really all you need

When life gets tough you need

A little bit of love sometimes

This was the week when Celine Dion's song kept playing on and on in my head - It was definitely a hard week - you know the hard ones where your body is screeching slow down and the routine speeds up...sudden deliverables galore, a last-minute customer presentation, customer escalations, dreary number crunching , people putting you in a box ( no one puts Baby in a corner!) ...and the constant snack and lunch box packing and the dinner  routine AND suddenly you are ready to scream - Enough! A Vacation right about now sounds like such an amazing idea. 

Did you know I always always wanted to vacation in Rajasthan - it's one of those wonderful states in India that I never ever visited. I will get there one of these days...this video sort of sealed the deal for me (what can I say I am a very visual sort of a person :-) )


In the interim I had a mini food vacation to Rajasthan. My friend "S" has her Ma visiting and in the past couple weeks I have been showered with a lot of affection and the most amazing food (stuff I have never really eaten before) like Dal Dhokli and Dal Baati. 

As I ate the Dal Baati today there was a flavor explosion in my mouth - Aunty had - stuffed the bati with mashed potatoes and peas - boiled them and then baked them in the oven. She slathered ghee on Baati and then you crushed it and ate it with the dal (lentils soup) - it was definitely a "vacation" at home kind of an experience for me (and after the hard grueling week - this is exactly what I needed!)

Our vacation memories always include food, where we ate it, who we ate it with, how we felt when we ate the food and the flavors we enjoyed - we are always able to recreate that wonderful feeling of warmth, love and memories through food. And sometimes all you need to make that hard week go away is a little bit of love and some amazing food !!!

Simple Living : Grains on my Brains!

"True Genius resides in the capacity for evaluation of uncertain, hazardous and conflicting information and making the right decisions" 

                                                                      Winston Churchill

So my head is reeling with information - I just finished a book Grain Brain - net of the book is Grains damage the brains - even healthy grains. I found the book a little one-dimensional and almost fanatical in expounding the virtues of a high fat ketogenic diet (made my head hurt!). I am not sold on the idea of giving up all healthy carbs  as they lead to Type-2 diabetes and heart diseases (its partial truth) ...I believe there needs to be balance. I sincerely believe animal protein causes inflammation and the book Eat to Live by Dr. Fuhrman has played a very critical role in shaping this belief in my mind. 

So here's how I have broken down all this conflicting information in my head - 

1. Understand your diet. Log your current habits in an app - I have been religiously using MyFitness Pal ( came to the conclusion that I needed to add more protein to my diet and opted for plant based protein sources)
2. Our ancestors probably ate some grains so why not us - so focus on the real nutritious grains aka ancient grains - in India it was Amaranth, Ragi (Finger Millet), in South America it was Quinoa, in Africa it was Teff,  in Americas it was Barley. Let's follow our ancestors and get a little adventurous
3. Eliminate the White - yes, yes I know white flour, white rice is amazing to the taste - you are talking to someone for whom White Rice felt like crack...my go to meal is thayir sadam with avvaka pickle ( curd rice and mango pickle). I have weaned myself 98% off "white" - why 98% - when I go to a friend's or to India and the only option is rice - I will take a spoonful and relish it ;-)
4. Grains are the environmentally sound decision - compared to the meats we spend one tenth the energy growing these whole grains - so this might be an irrelevant offshoot - but it is critical factor if this matters to you.
5. Moderation is key - our Indian palate makes the carbs (rice, roti) the center or mainstay of the meal - flipping the plate to make the rajma or the choley and the veggies the mainstay of the meal is critical to helping us obtain balance. I highly recommend reading Dr. Ron Sinha's book "The South Asian Health Solution"

Here's one of my favorite porridge made with Quinoa and Sweet Potatoes (find the recipe here, that was a staple for son's evening meals growing up. 

On the days that we decide to eat meat, we opt for fish (wild caught salmon, sustainable cod) and pair it up with a lot of green leafy vegetables like this...

So do you have grains on your brain too :-)

Frugally Yours : A Shoutout to Milk Pail Market!

I have a confession to make - I totally "scope out" grocery purchases made by people next to me in the lines to the cash register - makes my 5-10 minutes wait in the grocery line entertaining. Be it the really fit looking lady with all the produce (ooh! I should have got those raspberries) or the older gentleman buying eggs, meat and dairy ( the salmon sure looks yummy, as do those biscotti)...you get the picture ;-)

Yesterday, there was a pretty interesting discussion on a work mailing list about food and nutrition -  someone posted a comment by Michael Pollan - Good high quality food costs more and is worth it (for individuals and the environment)...and of course your's truly had to get her 2 cents ( or is it one cent?) in - so here's what I said :
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That was actually one point that I didn’t  agree with Michael Pollan on —> it’s true that there is a perception that Organic and High Nutrient foods is more expensive but that is just it —> it’s a perception.

What I have realized over the  past 15-16 years of grocery shopping, food prepping and cooking is the following  –

1.  it doesn’t really have to cost an arm and a leg – especially if you are shopping  in the periphery of the supermarket or at a closed farmer’s market like Milk Pail in Mountain View (fresh produce, dairy and meats) 
2. I shop at the Belmont Farmer’s Market and pay much lesser for the pesticide free/organic  produce, eggs and bakery products than I would at a Whole Foods – I go with the seasons on the produce ( eat a lot of the citrus in the winter,  organic berries in the summer etc.) 
3. Shop the bulk sections in Natural Grocery Stores ( most times it’s cheaper than a Safeway or Indian Store)
4. Canned Beans are a great source of protein and nutrients and inexpensive.
5. Shop the Sales Flyers at Natural Grocery Stores 

 You can definitely eat healthy, nutritious food on any budget – especially for a mostly vegetarian Indian Palate – high quality food is reasonably priced and pretty affordable! 

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I also wanted to let you take a peek at my grocery buy from Milk Pail Market this week all for about twenty bucks and some change.

• Almost 5 pounds of pomegranate
• 2 pounds of Green Zucchini
• 2 pounds of cluster vine tomatoes
• Red Cabbage
• Cauliflower
• 2 Boxes of Blackberries
• 3+ Pounds of Apple ( Opal, Cameo)
• 2 Grapefruits
• .75 lbs of Jalapeno Havarti
• Whipped Goat Cheese
• Three Little Pigs - Mousse De Canard au Foie Gras ( duck liver pate') 

Here are my  three reasons for shopping at Milk Pail Market even though it's about 15 miles from where I live - 

(a) I save some serious moolah on both the healthy stuff and the exotic yummy stuff.

(b) I am feeding my family healthy without breaking the bank ( these kind of savings add up!) 

(c) I am supporting small, local businesses like Milk Pail Market which are truly the lifeblood of America  ( we need these businesses to create a corporate conscience about what is truly critical for our survival - these guys do an awesome job of supporting the community, educating & spreading awareness about their small business in Mountain View)

Convinced to shop local yet? So what's in your grocery basket :-)