Cooking with Hsiu-Li, Sunanda & Tracy

Saturday, September 20, 2014: 1-5 p.m.

Program

• 1:00 p.m. – 3:00 p.m.: Cooking Demo

• 3:00 p.m. – 4:00 p.m.: Eat & Chat

• 4:00 p.m. – 5:00 p.m.: Vegetarian related video clips

Mung Bean Noodles (Green Bean Noodles)

材料 :冬粉 , 高麗菜 , 紅蘿蔔 , 綠豆芽菜橄欖油 , 醬油 , 糖 , 鹽       

1. 冬粉 : 1 小包 . 先泡軟 ,( 也可以不用泡 , 水多放些就好 ) 剪段2. 高麗菜 : 中型 1/4 粒 . 紅蘿蔔 1 小條 . 皆切絲3. 放橄欖油 : 大約 . 炒高麗菜絲 , 紅蘿蔔絲 .4. 放醬油 : 約量米杯 1/4 杯 . 糖 , 鹽 皆少許 . 拌均勻 .5. 水 : 量米杯 2~2.5 杯 , 煮開後放冬粉 .6. 最後放豆芽菜 .

Ingredients:Mung bean (glass/green bean) noodles, cabbages, carrots, mung bean sprouts, olive oil, soy sauce, sugar and salt.

1. Soak the glass noodles in the water till soft (or just add more water later in process), cut them into half.2. Slice cabbages (1/4 middle size) and 1 carrot.3. Add olive oil and fry cabbages and carrots. 4. Add soy sauce (1/4 cup), sugar and salt. Stir even.5. Add water (2-2.5 rice cup). Add glass noodles when the broth is boiling.6. Add mung bean sprouts in the end.

Chana Dal: A Nutritious Boost for Your Weight Loss DietDifferent legumes and pulses benefit any diet because they are high in protein and other nutrients that contribute to proper nutrition. When you are on a weight loss program, eating balanced meals is essential to achieve your goals. In Eastern cuisine, chickpeas and its varieties are widely in use and they are often included in several curry dishes. Chana dal is one of such varieties that provides good nutrition and can help you edge towards a better body and overall well-being.

What is Chana Dal?"Dal" actually refers to a special preparation method that could be used for peas, lentils, or beans after they have been hulled and split. Chana dal is made from black chickpeas, also known as "kala chana." The outer layer is removed and then the kernel is split into half. Generally, this is done with machines. However, you could also easily do it yourself at home. For this, first soak the chickpeas until the skins are loose and then rub them off.

What Does Chana Dal Contain?This pulse is high in protein as well as dietary fiber that aids digestion and keeps you full for longer. There are some inconsistencies in facts when it comes to the exact nutritional values of chana dal, but the average nutrition can be determined. In general, 100 grams of dry pulse contains about 330 kcal. Most of the calories come from carbohydrates as 100 grams contains 48 grams. Dietary fiber constitutes 10-11 grams, which is a rather high amount. However, there is also about 20 grams of protein as well as 5 grams of fat.

What About the Glycemic Index of Chana Dal?The glycemic index measures how much the carbohydrates in the food influence your blood sugar levels after consumption. The lower the glycemic index (GI), the less the food influences the blood sugar level and the fewer cravings you shall have as a result. While glucose has the GI of 100, while chana dal's GI is under 10. As your blood sugar levels will not fluctuate much after eating this pulse, you can feel full for longer and also beat mood swings that are often associated with sugary foods. Thus, a dal dish fills you for several hours and can help to reduce snacking between meals.

Where to Buy Chana Dal?If you live in a bigger city, you should be able to find the nutritious pulse easily. Although it may not be in every store, bigger supermarkets and hypermarkets are likely to have it in stock. Specialty Indian stores are even better places for acquiring the chickpeas and also have good prices. Shops that offer a wide range of organic and natural foods are yet another place where to start your quest. You could also look for online stores that ship the order straight to your front door.How Do You Prepare Chana Dal?Traditionally, the pulse is prepared with a pressure cooker and many Indian people prefer this method. In these devices, the dish is ready in short time. Generally, the chickpeas are soaked overnight before boiling as this helps to soften them, but in a pressure cooker, there is no need for soaking. If your household does not have a pressure cooker, place the chickpeas into a crockpot with water. Set it on low heat and leave for about 7 hours.

Chana dal is a variety of chickpeas that you can use in a healthy weight loss diet. High in protein and fiber and with a low glycemic index, this pulse will keep you full for longer and provide you with stable blood sugar level. You can buy it from bigger supermarkets or Indian specialty stores, or order online. Soak overnight and then boil or cook in a pressure cooker. Use like you would do with any kind of chickpeas.

What Are the Health Benefits of Toor Dal?Legumes are an excellent source of fiber. Photo Credit Comstock/Comstock/Getty Images Toor dal is also sometimes referred to as lentils or split pigeon peas. This traditional Indian dish is often served with rich spices over rice, and is a staple in many Indian restaurants and households. Toor dal is a member of the legume family, and this meal is not only delicious, it also has a number of health benefits.

Folic AcidToor dal contains folic acid, an important vitamin for all women, especially those planning to become pregnant. Folic acid is essential for fetal development and can help to prevent neural tube birth defects such as spina bifida. Getting adequate amounts of folic acid in your diet can help to reduce specific brain and spinal cord birth defects by more than 70 percent, according to the New York State Department of Health.

Protein and VegetablesThe United States Department of Agriculture notes that beans and peas such as toor dal can be counted in both the protein and vegetable subgroups of the government's healthy eating plan. This is because legumes such as toor dal are an excellent source of nutrients and plant protein, and they also contain dietary fiber. In essence, legumes are nutritionally similar to poultry, meat and fish, though they represent a low-fat and low-cholesterol alternative. Legumes such as toor dal provide essential nutrients, fiber and protein for vegetarians as well as those who wish to merely limit their meat consumption.

CarbohydratesToor dal is also an excellent source of carbohydrates, which your body needs for energy. When you eat food containing carbohydrates, your body breaks them down into glucose, or blood sugar. Blood sugar is then used to provide energy to your brain, body and nervous system. Unlike simple carbohydrates, which contain processed and refined sugars with little nutrition, legumes such as toor dal contain complex carbohydrates. Complex carbohydrates are recommended over simple carbohydrates because of their increased nutritional

Toor and Channa Dal Tikki Ingredient Name Quantity UnitChanna dal 1 CupToor dal 1/2 CupChopped ginger 1/2 InchGreen chillie paste To TasteMint leaves 2 TablespoonsCoriander Leaves 2 TablespoonsRoasted Flax seeds 2 TablespoonsOnion (optional) chopped ½ NumbersLime juice 1 TablespoonsBaking Soda ¼ TeaspoonSalt - To TasteVegetable Oil 2 TablespoonsTurmeric 1/2 tsp

1) Mix Channa and Toor dal in one bowl and soak in water for 3 - 4 hours 2) Coarsely grind dals in a food processor without adding water Then transfer to a bowl .3) Add all other ingredients into the bowl and mix well.4) Make small balls off the above mixture and flatten them a bit.5) Heat the pan by applying ½ tsp of oil.6) Put the above tikki on the pan , apply ½ tsp oil on both sides. Cook till they become golden brown and crispy on both sides. Serve with Tahini sauce

Tahini paste 1 cup

Water 1-2 Cups

Limes 1-2 To Taste

Garlic (optional) crushed 1 clove

salt To taste

Tahini SauceIngredients:

Directions:In a bowl, add Tahini paste, garlic, salt, and lime juice. Add water little by little and mix well with a fork. You can make sauce thick or thin to your taste. Adjust salt and lime juice. Garnish with Red chili powder.

Seaweed Rolls

Ingredients:                           Avocado                                 1 cup                    Cucumber                               1 cup   Carrot                                     1 cup   Rice(or brown rice)                  1 cup   Mayo                                      Some   Seaweed                                 Some  Procedures:1)  Cut all the vegetables into strips  2) Place vegetables, mayo, rice, scroll into seaweed as a roll.