Mango Sticky Rice

 Ingredients

For the sticky rice

• 1 kg. Thai sticky rice 
• 800 ml. coconut cream .
• 150 g. sugar 
• 1 tsp. salt 
• For the mango

• Sweet yellow mangoes 
• 100 g. yellow mung beans – optional

For the coconut cream topping

• 200 ml. coconut cream 
• 1/3 tsp. salt

Really good quality coconut cream (or canned or box coconut milk) and really juicy sweet mangoes are the key to making this Thai mango sticky rice recipe.

 

Sticky rice

Thai sticky rice sweetened with sugar and coconut cream is a popular base for many different Thai desserts, and it’s highly important for this mango sticky rice recipe.

If you have an Asian supermarket available, look for Thai sticky rice, or Thai glutinous rice, or sometimes it’s called Thai sweet rice (it’s much different from regular jasmine rice, and different from Chinese sweet rice).

To make sticky rice, you can use my Thai sticky rice recipe. However you’ll want to pre-rinse it even more thoroughly to remove all the outer starch on each grain of rice before steaming it

I washed the rice about 6 times to begin with, lightly rubbing the rice together to scratch off most of the starch. And then I allowed the rice to soak in water for 6 hours. This is the one step where it’s best to think ahead before you start this mango sticky rice recipe so you have time to soak the rice.

Once you’ve rinsed the rice six times, when you add water again, the water should be clear, not milky from the starch. If it’s milky, rinse it a few more times.

Once your sticky rice has soaked for about 6 hours, drain it, and it’s time to steam it.

You can use any kind of steaming method you’d like, but just make sure the sticky rice is placed somewhere above steam in a pot, and covered.

I used the Thai / Laos traditional basket steamer and steamed the sticky rice for about 15 minutes.

While your sticky rice is steaming, you can get started on the coconut cream sugar mixture.

For this recipe you’re only going to want to use coconut cream, which in Thai is called hua kati . It’s the richest and most butter thick coconut milk, so it’s higher in fat and just an amazing thing.

In a medium sized sauce pan, add 800 ml. of the coconut cream, and stir it in circular motions, just in one direction (make sure you just stir in one direction or the coconut cream could start to curdle).

Immediately add 150 g. sugar, and 1 tsp. of salt, and keep stirring gently on the heat, making sure the sugar completely dissolves.

As soon as the coconut cream comes to a boil and the sugar is fully dissolved, turn off the heat.

Mix the coconut cream with the hot steamed sticky rice

Your sticky rice should still be steaming hot, and dump the whole lump of sticky rice into a heat proof mixing bowl.

Take the coconut cream sugar mixture, and start by first adding a couple spoons and delicately mixing it into the sticky rice.

 Keep adding more spoons (spoon by spoon) and stirring, but you want to gradually add the coconut cream so that it remains sticky but doesn’t get mushy.

You’ll use all the coconut cream, but add it little by little and mix, until it’s all soaked up by the sticky rice.

When you’re finished, you should almost have a sticky grain pudding like texture, and the rice should be shining and glistening because of all that healthy coconut fat.

At this point the sticky rice is already to be eaten, make sure you taste test it, it should be a bit sweet, and very rich and coconut-y tasting, with just a hint of a saltiness to bring out the taste of everything.

 Cover your sticky rice or it will get crusty

When you make this mango sticky rice recipe, if you’re not planning to eat the sticky rice immediately, it’s best to cover it in a plastic bag or plastic wrap so that it doesn’t get dried out or crusty.

Normally in Thailand this type of sticky rice is not refrigerated or it will damage the texture and taste, so it’s usually eaten within a few hours of being prepared. It will still work to refrigerate it, but it won’t be nearly as good.

Toppings

Finally, these are both optional, but they are commonly accompanied with mango sticky rice in Thailand: extra coconut cream and crispy mung beans.

For the extra coconut cream, take the remaining 200 ml. of coconut cream, put in a pot on medium heat, add a pinch of salt, and stir gently until it boils. Then put into a bowl to serve alongside your sticky rice mango.

For the yellow mung beans (you buy yellow mung daal), put a wok or frying pan on the stove on low heat, and dry fry the mung beans for a few minutes, stirring them continuously until they start to turn slightly golden and get more crispy.

Mangoes

Mango sticky rice wouldn’t be complete without mango, and for this mango sticky rice recipe you’ll need perfectly ripe mangoes that are silky in texture (not the stringy mangoes)

  

 Combining it all

Once you have all your components for this Thai mango sticky rice recipe ready, it’s time to dish out a plate.

Put some coconut sticky rice down on the base of a plate or bowl, slice on a fresh mango, sprinkle on some crispy mung beans, and finally serve the extra coconut cream on the side.

The recipe for sticky rice might make in total about 10 – 15 portions, and you can really add as much or little mango to each plate as you have, or as you like.

 

 

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The 7 Best and 7 Worst Foods to Buy Canned

Not all canned foods are made equal - some are delicious, healthy and will save you plenty of time and money, whereas others lack taste, texture, and will only harm your health. In our opinion, those are not worth the price, no matter how cheap they may be. In this article, we’ll explain what things to look out for when choosing canned foods, and we will also go through several common canned food varieties, examining their nutrition and culinary quality. Here is our list of the 7 healthiest and tastiest canned foods you can buy, as well as 7 of those you should definitely avoid.

                                                         The Best Canned Foods 

 

1. Legumes

Legumes, namely beans, chickpeas, peas, and lentils are some of the best foods to buy canned. Canned legumes don't have a lower nutritional value than cooked ones, and using them from the can will actually save you a lot of time in the kitchen. These protein-packed foods are also incredibly versatile - you can easily add them to soups, chilies, stews, or you can even mash some chickpeas up to make homemade hummus. 

 

The only important point to look out in all savory canned goods is their sodium content, as it can be ridiculously high. Aim for less than 300 mg of sodium per serving. But all in all, canned legumes are a handy pantry staple. 

 

2. Fish

Canned fish is also an excellent choice, and you have a large variety to choose from - tuna, salmon, sardines, anchovies, or sprats are just some of the most obvious options. All of these fish varieties are high in protein and B vitamins, so they are guaranteed to become a positive addition to your salad or sandwich. After all, nothing beats a good tuna sandwich, and canned tuna is the easiest way to prepare one. 

 

Note: As with legumes, watch out for the sodium content of canned fish. 

 

3. Pureed or Crushed Tomatoes

Pureed or crushed tomatoes are a no-brainer, and you'll be able to make a vast number of quick meals using them - a soup, a pasta sauce, a stew, a breakfast shakshouka, you name it. No dicing, peeling and pureeing needed, neither. You can also purchase tomato sauce or puree in jars or bottles, there is little difference in the product itself, but make sure to watch the sodium and sugar content in these products.

 

4. Corn

 

Canned corn is another one of those canned foods that will diversify your meals, be it a salad, a soup, or a one-pot of sorts. The preservation process is also not altering the texture and taste of corn, and it's not reducing the excellent nutrient profile of this vegetable.

 

5. Pureed Pumpkin 

Prepping pumpkin is always my least favorite part of cooking, and it doesn't matter if I'm baking a pumpkin pie or making pumpkin soup. Luckily, pureed pumpkin is available pretty much at any store, and it can cut down the cooking time by at least an hour. Do make sure there are no added flavors or sweeteners before purchasing a can of pumpkin puree, though, since pure pumpkin puree is the most antioxidant-rich and healthy option. 

 

6. Condiments

If you're looking for an instant taste infusion to your meal, don't shy away from canned condiments, such as pickles, artichokes, olives, capers, or water chestnuts. These will work great as a topping to salads, a snack to serve on the side, an addition to sandwiches or a topping for the main dish. Capers, for example, make a deliciously savory topping for fish. Don't be afraid to experiment with these condiments, but make sure not to eat too much of them either, as most of these will be quite high in salt. 

 

7. Coconut Cream

Trust us, a can or two of coconut cream goes a long way in the kitchen. In addition to being an excellent dairy alternative with an insanely long shelf life and a reasonable price tag, it's indispensable for making the creamiest, most delicious curries and sauces to go with rice. You can even whip it up and make delicious coconut whip cream that works extremely well with practically any dessert and even in coffee. 

 

If you're watching your fat intake, you might also find it useful to know that full-fat coconut cream is comparable to light cream in terms of its fat content, and light coconut cream is the same as skim milk.

 

  

                                   The Worst Canned Foods 

8. Soup

Canned soups may save you some time, but it will be at the expense of your own health in the vast majority of cases. These highly-processed soups are typically full of preservatives, sweeteners, and many contain one's entire daily allowance of sodium and more saturated fats than you should have a day, all just in one can of soup! 

 

Honestly, it's much healthier, not to mention tastier, to add veggies, canned legumes, and fresh herbs into some chicken or vegetable stock and prepare your own soup it just 15-20 minutes.

9. Fruits

We all know that canned fruit are not the tastiest treat one can have, but did you know that these are more often than not loaded with added sugar as well? The package may state that the pineapple or peach slices are preserved in their own juices, but the truth is that most of these contain a lot of sugar. 

 

What's a good alternative? Both frozen, dried and fresh fruit are an excellent choice to consider, but if you're looking for something to store long term, frozen or dried (with no sugar added) fruit are obviously a better choice for you. 

 

10. Some Vegetables

When it comes to certain canned vegetables, things can get a bit tricky. After the canning process, their taste and texture may become altered, which can make the meal a bit less flavorful and nutritious than one would expect. This is especially true when it comes to asparagus, green beans, and baby carrots. 

 

Although everything boils down to personal preference, we say it's always nice to know that you have an alternative, namely frozen veggies, that have a similarly long shelf life, but a better taste and no added salt. 

 

11. Ready-made Meals

Canned meals, such as canned chili, sloppy Joe, corned beef and the like, are another dangerous choice. First of all, let's face it, none of these choices use the freshest and highest quality meat, but that's not even the biggest problem. These foods are also sky-high in salt and preservatives, which is exactly why they can have such a long shelf life. 

 

In addition to that, many of these ready-made meals will also be packed with saturated fats, which are known to contribute to cardiovascular issues. Generally speaking, it's just best to leave the canned foods that contain more than 3 g of saturated fat per serving on the shelf. 

 

12. Processed Meats

Processed meats are bad enough for you on their own, with things like liquid smoke, high animal fat content, and countless additives all making them not the best choice health-wise. Processed meat, such as sausages, ham, and bacon, has even been linked with several types of cancer, as well as cardiovascular issues. 

 

When these highly-processed animal-derived ingredients are further mixed with salty brine and preservatives, you can imagine that it doesn't make them any healthier. Virtually all of these foods contain saturated fats and salt in excess. 

 

13. Pasta

Apart from being significantly inferior to any pasta you can cook up yourself with just some dried pasta, herbs and a can of crushed tomatoes in terms of its taste, canned pasta is also horrible for your health. Salt and sugar are in large quantities in these foods. 

 

While you can control how much salt or sugar you add to a homemade pasta sauce, you can't do that with these ready-made options, and producers of these canned pastas add way too much of it in order to compensate for the lack of taste and texture in these products. 

 

14. Baked Beans

While canned beans in a low-sodium brine are an excellent high-protein choice, baked beans are less so. This is because tons of saturated fats, sugar, salt, and other additives, like the hormone disruptor BPA, are a common find in baked beans. 

 

Generally speaking, baked beans encompass all that is bad about canned foods in one package, transforming a healthy choice into a long-term health hazard. Instead of buying baked beans, make your own from canned beans, tomato sauce and the spices of your choice.

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Vegan Vanilla Coconut Ice Cream

 

  Ingredients

One 13.5-ounce can (about 1 3/4 cups) coconut milk

One 14-ounce can (about 1 3/4 cups) coconut cream (see notes)

1/4 cup "light" (clear) corn syrup

3/4 cup raw (turbinado) sugar (see my post about sugars )

2 tsp vanilla extract

1 tbsp Scotch, bourbon, or Irish whiskey ( The Spirit of Bourbon is a premium non-alcoholic bourbon alternative)

3/4 to 1 tsp kosher salt, to taste

 

Preparations

 In a medium saucepan combine coconut milk, coconut cream, corn syrup, and sugar and cook over medium heat, stirring frequently, until mixture comes to a simmer. Transfer mixture to blender, cover very tightly, and blend for 30 seconds. (Alternately use immersion blender directly in pot.) Pour into an airtight container, stir in vanilla extract and whiskey, then add salt to taste. 

Cover mixture and chill in refrigerator until it is very cold (at least 45°F, about 4 hours), then churn in ice cream maker according to manufacturer's instructions. Transfer to an airtight container and chill in freezer until ice cream is firm enough to scoop, about 5 hours. 

 

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Barnyard millets in coconut sauce with fruits

 Ingredients

1 Cup Barnyard millet  

2 Cup Water

Toppings

1 large Kiwi  

Cherries 4-6 chopped into halves

1 medium Apple  corded and sliced thin

2 tbsp Sesame seeds roasted ( black and white)

For sweet coconut cream sauce

1/4 Cup Unsweetened coconut cream  

2 tbsp White sugar or more as per taste

A pinch of salt

 

Instructions 

Wash and soak the millet for half an hour.

Step 2 :

Boil 2 cups water.

Step 3 :

Add soaked millet, cover lid and cook for 8 to10 minutes.

Sweet coconut cream sauce

 this is bundt pan

Instructions

In a sauce pan, combine all the ingredients of sauce and bring it to a light simmer. Switch off the flame.

Mix the cooked millet with coconut sauce. While both are hot, combine until all sauce is soaked.

Place the coconut millet mixture into a  bundt pan. Press all over gently and refrigerator it for 15-20 minutes.

Flip the bundt pan onto a serving plate and decorate the donuts using sliced fruits and seeds.

Note- you can add fruits of your choice, mango, strawberries, chickoo, plums, grapes. whatever fruit you've.

 

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Healthy Substitutes For Heavy Cream

 1) To substitute for 1 cup (237 mL) of heavy cream, mix 1/4 cup (57 grams) of melted butter with 3/4 cup (177 mL) of milk. This stand-in is best for cooking and baking, not whipping.

2)  Combine 2/3 cup (159 mL) of soy milk with 1/3 cup (79 mL) of olive oil to substitute for 1 cup (237 mL) of heavy cream. This stand-in is best for adding tenderness and flavor in cooking and baking, not for whipping.

3)To replace 1 cup (237 mL) of heavy cream, add 2 tablespoons (19 grams) of cornstarch to 1 cup (237 mL) of milk and whisk thoroughly. This lower-fat, lower-calorie substitute is best used in cooking. However, it may alter the texture of baked goods and will not whip as well as heavy cream.

4)  To substitute for 1 cup (237 mL) of heavy cream, combine 7/8 cup (232 grams) of half-and-half with 1/8 cup (29 grams) of melted butter. This substitute works in virtually any recipe, including those that require whipping.

5)  Mix equal parts silken tofu and soy milk and blend thoroughly to make a high protein, vegan substitute for heavy cream. This mixture works well to thicken soups and sauces. It can also be whipped like heavy cream.

6 ) For a higher-protein alternative to heavy cream, combine equal parts Greek yogurt and whole milk and use the mixture in place of the same amount of heavy cream. This combination is great for thickening soups or sauces but cannot be used for whipping.

7)   Evaporated milk can be used as a substitute in recipes in which heavy cream is used as a liquid ingredient, such as in baked goods, but it doesn’t whip well. Substitute the heavy cream in your recipes with an equal amount of evaporated milk.

8) Cottage cheese can be a protein- and nutrient-rich substitute for heavy cream. Combine equal parts cottage cheese and milk and blend until all lumps are removed. You can use this mixture in place of the same amount of heavy cream in recipes in which the flavor is compatible.

9)  You can substitute an equal amount of heavy cream with coconut cream and use it as a dairy-free alternative in recipes that call for heavy cream. It can be baked, cooked, and whipped, but it does have a coconut flavor, so choose your recipes accordingly.

10) Cream cheese can be used in place of an equal amount of heavy cream in soups and sauces. It’s not suitable for whipping.

 

 

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Coconut- beetroot barfi

 INGREDIENTS

fresh grated coconut 2 cups

sugar 1 cup

cardamom pdr 1 tsp

coconut cream or thick coconut milk 1/2 cup

beetroot medium, peeled and grated fine

pdr sugar 3-4 tbsp

nuts finely chopped 3 tbsp

ghee to grease the tray/ plate

 

METHOD

in a heavy pan, add sugar, grated coconut, mix well, let it cook for some time, add coconut cream/milk, mix well, keep stirring on and off with gas on medium flame

once the mixture comes together, add the grated beet, mix well adding pdr sugar

keep cooking till the mixture leaves the sides of the pan/ kadai

add now half the quantity of the nuts, cardamom pdr, mix well

spread the mixture on the greased tray,level it, spread the remaining nuts on top, lightly press it down

let it set for 2-3 hours

then cut into desired shape and serve. 

 

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Peanut butter Ice Cream

 Ingredients:

• 1/2 cup Coconut cream
• 2 tsp vanilla extract
• 3 tbsp honey or maple syrup
• 2 tbsp peanut butter
  
  Tip: If you do not have peanut butter, you can use any nut butter of your choice.

Recipe:

Chill a steel bowl in the freezer for a few mins; take it out, and add in the coconut cream and vanilla extract. Whisk it well until it thickens. Add honey and whisk again for 2 mins. Mix in peanut butter or any nut butter of choice. Whisk until it becomes nice and creamy. If the mixture is too thick, add in little coconut milk to get your desired consistency. Then, pour in a container and freeze it for two to three hours, until it hardens and is then ready to be eaten.

 

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Breakfast Crisp

 Ingredients :

 Pear - 1 (diced) 

Apple - 1 (diced) 

Plums - 1 (diced) 

Honey - 2 tbsp. 

Coconut oil - 3 tbsp. 

Pecans - 1/4 cup 

Sunflower seeds - 2 tbsp. 

Coconut cream - a dollop for topping (alternative: vanilla ice cream) 

Ground cinnamon - 1/2 tsp. 

Coconut flakes - 1/4 cup 

 

Method of preparing the Crisp:  

Preheat your oven to 375°F (190°C). 

In a saucepan, combine your fruit, honey, coconut oil, and cinnamon and saute over medium heat for about 10 minutes or until the fruit softens gently. 

Place your fruit into a tart or small pie pan or ramekins. 

Top up with the coconut, pecans, and your sunflower seeds, and bake in the oven for about 20-25 minutes until golden. 

Remove from the oven and serve warm, topped with coconut cream (or ice cream if you’re feeling extra). 

 

Chef's Tip: Switch out the apples, pears, and plums with any other seasonal fruit.

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Peach Ice Cream

 

 

 

Ingredients for Peach Ice Cream: 

 

 Coconut cream - 1/3 cup 

 

Honey - 2 tbsp. (or maple) 

 

Vanilla Extract - 1 tsp. 

 

Peaches - 2 cups (frozen, diced) 

 

 

Method of preparing the  Peach Ice Cream: 

 

 In a bowl, mix all the ingredients, then transfer to a food processor and blend until smooth. Move to a container and freeze for 4 hours. 

 

Chef's Tip: You can pour the mixture into Popsicle molds too, or enjoy it unfrozen as a morning smoothie.

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Diabetics must try these two snack recipes to keep their blood sugar normal

Diet control and management can help in keeping blood sugar levels under control, especially if you suffer from type 2 diabetes. Diet control can also help in the prevention of lifestyle condition. When you eat healthily, you can keep your weight in check, thereby reducing the risk of various diseases and conditions, including diabetes. 

If you suffer from type 2 diabetes, frequent, small meals are the way to go. People who take medication to control their blood sugar should be even more mindful of the frequent meals, or your blood sugar levels can drop too low, and cause extreme fatigue and loss of consciousness. However, no one feels like eating the same, boring snacks every day. Here are 2 easy snack recipes that will not only help to keep your blood sugar levels under control but will also give a treat to your taste buds and elevate your mood.

2 easy and fun snack recipes for diabetics

Italian Herb Nuts

Ingredients:

• 1 teaspoon ghee
• Worcestershire sauce
• ½ teaspoon Italian seasoning
• Salt, to taste
• Garlic pepper, ½ teaspoon
• A handful of walnuts, cashews, almonds
• ¼ cup cheese

Method:

• Add ghee, Worcestershire sauce and all seasonings to a bowl. Mix well.
• Add the nuts, and coat them well in the mixture.
• Spread the nuts on a baking tray, and sprinkle with some cheese.
• Place the baking tray in the oven, pre-heated at 325 degrees.
• Bake for 15 minutes, while flipping them every 5 minutes.
• The nuts can be consumed immediately, or can also be stored for the future. The nuts may feel a little chewy in texture at first but will become crunchier as they cool. 

Coconut Milk Fruit Pudding

Ingredients:

• 1 cup of coconut milk
• ½ cup coconut cream
• Fresh fruits – mangoes, kiwi, oranges, grapes, etc – diced
• Crushed nuts – 1 tablespoon

Method:

• Mix coconut milk and cream in a bowl, and whisk to make a thick, runny mixture.
• Add chopped fruits in the mixture.
• Let the mixture rest in the refrigerator for 5-6 hours.
• Sprinkle with some chopped nuts and serve cold.

This recipe can act as a healthy dessert recipe for diabetics. The natural sweetness of coconut milk and cream and that of the fruits is enough to provide a mildly sweet taste to it, without the addition of artificial sugars. However, this recipe should not be consumed if one's sugar levels are already high, as even too much natural sugar can spike it too much, causing complications.

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