Sunday, March 4, 2018

Roasted Veggies & Barley Salad

This is one of the most fun salads to make and delicious to eat.  I give credit to chef Stefano Faita for giving us this recipe. I jump straight to the method. I have given the ingredients' list at the bottom of this page.  There are 4 steps to making this lovely salad...


  1. Bring 2 cups of water or stock to a boil and add 3/4 cup of Barley.  Lower the heat and let it simmer until all the liquid is absorbed. Close the pot with a lid and let it sit.
  2. In a large bowl combine carrots, radishes, shallots, maple syrup, thyme, Cumin seeds, salt, pepper and olive oil. Toss and spread over a parchment paper lined baking sheet.  Bake at 400 F for 10 minutes, remove from oven turn the veggies and bake it again for about 10 to 15 minutes until the veggies are tender.  
  3. While the veggies are being roasted in the oven make this vinaigrette in a small bowl. Combine orange juice, vinegar, mustard, salt, pepper and olive oil. Mix well.  Toast handful of walnuts.
  4. In a large bowl put 4 cups of greens (you can use arugula, spinach or any mixed greens).  Add cooked barley, roasted veggies, vinaigrette, walnuts, handful of dried cranberries parseley. Toss the mixture until well combined.  Now the salad is ready to serve.
Ingredients list:

1 3/4 cup water or stock
3/4 cup Barley

Carrots - a bunch or 4 large carrots  chopped half length wise and then chopped into half. The pieces should be about 5 inches long.
Shallots - 6 small or 2 medium onions chopped to the size of small shallots.
Radishes - 9 1/2 to 1inch in diametre (small round shaped cherry Belle radishes)
Maple syrup- 1 tbsp
Thyme - 4 sprigs (add just the leaves discarding the stem)
Cumin seeds - 1/2 tsp
Salt - to taste
Pepper - to taste
Olive oil - 2 to 3 tbsp

Orange juice - 1/4 cup
Vinegar - 1/4 cup
Mustard - 1 tsp
Salt & Pepper to taste
Olive oil 1/4 cup

Walnuts -  a handful toasted
Dried cranberries - a handful
Parseley - 1/4 cup chopped
Greens (Arugula, spinach or any mixed greens) - 4 cups 

Friday, December 1, 2017

Warm & Spicy Ginger Tea

I learnt to make this soothing ginger tea from chef Shahir Masood who hosts a show on CBC.  It turned out so good I had to share the recipe...This recipe makes sufficient quantity for 3.

Bring to boil 900ml  of water.

Add 1/2 cup of chopped ginger,

Add 9 tsp (3 tbsp) of honey (1tsp equals 5ml).

Add juice from about 1/2 a lemon, (about a tbsp which equals 3 tsp).

Add a pinch of cayenne

let it boil covered on medium low heat for about 10 minutes.
Pour the hot liquid through a filter into 3 large sized mugs.

Garnish with a slice of lemon and enjoy this warm and spicy ginger tea.

Note: I use the left over boiled ginger pieces for my morning smoothies or other dishes.

Monday, July 31, 2017

Vegetable Lentil Soup

I found a very good recipe for vegetable lentil soup at I made a minor tweak by adding crushed chili peppers and adding pigeon peas for brown lentils. If you don't have vegetable broth handy just add boiling water. This is one of my most favourite soup and so easy to make...

Yield: About 6 servings


2 to 3 Tbsp Coconut oil
Crushed chili peppers (according to your taste)
1 1/2 cups diced carrots (3 medium)
1 1/2 cups diced onions (1 medium or 4 small onions)
1 1/2 Tbsp minced garlic (4 cloves)
4 (14.5 oz - almost 2 cups) cans vegetable broth or boiling water
2 (14.5 oz - almost 2 cups) cans diced tomatoes or 4 tbsp tomato paste
1 1/4 cups dried brown lentils, rinsed and picked over or 1 1/4 cups pigeon peas after soaked in water for 10 hours or overnight
1 1/2 tsp dried basil
1/2 tsp dried oregano
1/2 tsp dried thyme
Salt and freshly ground black pepper or Crushed chili peppers
1 1/2 cups diced zucchini (1 medium)
2 cups packed chopped kale or spinach
1 Tbsp fresh lemon juice


Heat oil in a large pot over medium-high heat. Add crushed chili peppers. Add carrots and onions and saute 2 minutes then add garlic and saute 2 minutes longer. Pour in vegetable broth or boiling water and tomatoes or tomato paste. Add in lentils, basil, oregano, thyme and season with salt and pepper to taste. Bring to a boil then reduce heat to medium-low, cover and simmer 35 minutes, stirring occasionally. Add in zucchini and kale and simmer 10 minutes longer. Stir in lemon juice and add up to 1 cup of water to thin as needed (as the soup rests the lentils soak up more of the broth).

Thursday, September 29, 2016

My recipe for a sports drink

It is extremely important to replenish any lost electrolytes after a good workout or a run.  Here is an easy recipe for you to make a sports drink at home.  To a pint (500ml) of cold water add 4 tsp of honey, 1/8th tsp of salt and squeeze 4tsp of lemon juice. Mix well and drink it up.

Thursday, September 8, 2016

Sweet Potato Stew Served With Brown Rice

Sweet potato is one of my favorite foods and I make it often. So delicious and good for you!  I enjoy making this stew and hope you enjoy it too...This is an ideal dish for diabetics.

Sweet Potatoes 300g to 400g

Coconut oil

Coriander seeds - 1tbsp
White lentils (Urad dal aka vigna mungo)- 2 tbsp
Red chilles - 4 (There are different varieties of chillies if the ones you have are too hot add 2 chillies)
Coconut - 3 tbsp
Mustard seeds - 1/4 tsp
Fenugreek seeds - 1/4 tsp
Curry leaves  - 1 sprig use only the leaves and discard the stem

Tamarind paste - 1/2 tsp
Turmeric powder - 1tsp
Salt - 2 or 3 tsp depending on your taste.

For Seasoning:
Lentils - 2tbsp
Mustard seeds - 1tbsp
Dried red chillies broken into halves - 3
Curry leaves - 2 sprigs
Asafoetida - 3/4 tsp (optional)

Wash and chop sweet potatoe(s) and add to boiling water.  It usually takes about 10 to 15 minutes for the potatoes to cook.  Check after it boils for 10 minutes.  If its soft turn off stove.  Drain the potatoes and set the water aside for later use.  Mash the sweetpotatoes with a potato masher and set aside.

Heat little oil (2 or 3 tsp) in a saucepan and add Coriander seeds, White lentils, Red chillies, Mustard seeds, Fenugreek seeds, curry leaves.  Stir fry for few minutes.  After the lentils turn slightly brown turn off stove.  Now add coconut.  Stir to mix.  Grind the fried spices and lentil mix along with 1/2 cup water to a smooth paste.

Heat a wok and add some oil (9 to 12 tbsp).  Add seasonings - 2 tbsp lentils, 1 tbsp mustard seeds, 3 red chillies broken into half.  2 sprigs of curry leaves, asafoetida 3/4 tsp (if you have it). After the lentils turn slightly brown add the mashed sweet potatoes and mix well.  Now add the ground-up paste.  Mix well and add the water you had set aside after boiling and draining the sweetpotatoes.  You will need to add more water as the stew will thicken very fast.  You may have to add upto a litre of water. Add water cautiously to get the consistency you like.

If you want a thicker stew add less water.  Mix well after adding water and now add 1/2 tsp of tamarind paste and salt to your taste.  Mix well and after boiling the stew to your desired consistency turn off stove and add a tsp of turmeric powder. Mix will and serve the stew with brown rice.  I usually enjoy eating this with papad on the side.

Thursday, August 18, 2016

Raspberry Smoothie

One of my most favourite smoothie recipe includes berries, banana, fruit, almond milk & protein powder. I absolutely loved the colourful pink smoothie I made today with a cup of almond milk, 1 banana, 3/4 cup raspberries, 3/4 cup pineapple, 1/2 scoop protein powder. I also added a tsp of fishoil.

Wednesday, July 20, 2016

My Mom's Curried Sweet Potatos

A very good morning to all!  I am about to share a recipe that is good for diabetics.  My mother is diabetic and therefore my mum and I are always on the quest for preparing meals that would help keep her blood sugar under control.   We found that Sweet-potato is an excellent vegetable at that.


Sweet-potato - 4 medium chopped into small bite-sized cubes 
Onion - 1 medium chopped into small pieces not too finely

For seasoning ;
Coconut oil - 4 or 5 tbsp
Mustard seeds (you may use yellow or brown, see photo below)- 2 tsp
Cumin seeds - 2 tsp

Red chilles broken into 2 pieces each - 4
Lentils - 2 different varieties - 1 tbsp each (I used split dehusked black lentils AKA white lentils urad dal or vigna mungo and bengal gram dal; photos posted below)

Curry leaves. See photo below:

Dried fenugreek leaves (you may also add fresh ones), 
photo of dried fenugreek leaves also known as Kasoori Methi

Turmeric powder - 1 tsp
Cayenne Pepper - 1/2 tsp
Besan (powdered bengal gram) - 2 tsp (optional)
Salt 1 1/2 tsp

Heat a wok on medium heat. Add coconut oil. After it heats up a little add mustard seeds, cumin seeds, broken red chillies, lentils and curry leaves.  After the seeds splutter a little and lentils turn slightly brown, add chopped onions. Cook onions for 2 or 3 minutes and add sweet-potato pieces.  Add some salt and mix well.  If the pot is too dry add little water as and when needed. After the sweet-potato is half-cooked add fenugreek leaves. Mix well. Close the wok with a lid and let the sweet-potatoes cook until soft. Turn off stove and now you may add rest of the ingredients - Turmeric powder, cayenne pepper, besan and the remaining salt and give it a good mix.  This goes very well with a light roti like a chapati or plain brown rice.

Note: if you have a hard time finding any of the ingredients just omit them except sweet-potato of course :-)