#cumin seeds 100g

[seoplassy]

Elevate Your Culinary Creations with the Aromatic Power of Cumin Seeds

Are you seeking to add a touch of magic to your dishes? Look no further than cumin seeds. This humble spice, also known as "Sabut Jeera" or "whole cumin," has been an essential ingredient in kitchens worldwide for centuries. Its distinctive earthy, nutty flavor profile can transform even the simplest of recipes into culinary delights. Join us as we delve into the fascinating world of cumin seeds, exploring their history, health benefits, and versatile uses in the kitchen.

Cumin seeds are the tiny, oblong-shaped seeds of the Cuminum cyminum plant, a member of the parsley family. Native to the Mediterranean region, cumin has been prized for its flavor and medicinal properties since ancient times. Today, it is cultivated in various parts of the world, including India, the Middle East, and Mexico.

One of the most compelling aspects of cumin seeds is their rich culinary heritage. These flavorful seeds are a staple ingredient in cuisines ranging from Indian and Middle Eastern to Mexican and Mediterranean. In Indian cooking, cumin seeds are often toasted in oil or ghee at the beginning of a recipe to release their aroma and flavor, adding depth to curries, rice dishes, and lentil soups. In Middle Eastern cuisine, they are a key component of spice blends like za'atar and baharat, as well as being used to season meats, vegetables, and bread. Meanwhile, in Mexican cuisine, cumin seeds lend their distinctive taste to dishes such as chili con carne and tacos.

Beyond their culinary appeal, cumin seeds boast an impressive array of health benefits. They are rich in antioxidants, which help protect the body against oxidative stress and inflammation. Additionally, cumin seeds are a good source of iron, a mineral essential for healthy blood and energy levels. Studies have also suggested that cumin may have digestive benefits, aiding in digestion and reducing symptoms of bloating and indigestion.

When it comes to incorporating cumin seeds into your cooking, the possibilities are endless. Whether you're roasting vegetables, marinating meats, or seasoning soups and stews, a sprinkle of cumin can take your dish to the next level. For a simple yet flavorful side dish, try roasting carrots with cumin seeds. The natural sweetness of the carrots pairs beautifully with the warm, earthy notes of the cumin, creating a dish that is both comforting and sophisticated.

To experience the full potential of cumin seeds in your cooking, quality is key. That's why we recommend Garni Foods' whole cumin, available in convenient 100g packs. Garni Foods is committed to sourcing the finest quality spices from around the world, ensuring that each batch is fresh, flavorful, and aromatic. With Garni Foods' whole cumin, you can elevate your dishes with confidence, knowing that you're using the best ingredients available.

In conclusion, cumin seeds are a true culinary treasure, prized for their flavor, versatility, and health benefits. Whether you're a seasoned chef or an amateur cook, incorporating cumin seeds into your cooking is sure to elevate your dishes to new heights. So why wait? Visit Garni Foods today and discover the magic of whole cumin for yourself.

[najia-cooks]

فخارة العدس / Fukharat l'adas (Palestinian clay-pot lentils)

The name of this dish comes from "فَخَّار" ("fakhar"), meaning "pottery," and "عَدَس" ("'adas"), meaning "lentils." It is traditionally cooked in a قدرة ("qedra," clay pot) made from clay refined from local soil and shaped in family-owned pottery workshops. This type of pot is also used to make a lamb and rice dish of the same name commonly eaten in Gaza and Hebron. The qedra is filled with the cooking ingredients, sealed with a flour-water paste or with aluminum foil, and placed in a wood-fired oven—or buried in an earth oven—to cook for several hours, or even overnight.

This simple dish cooks red lentils with yellow onion, olive oil, and cumin to produce a smooth, earthy stew; additional olive oil and fresh lemon juice squeezed on after cooking add freshness and a tart lift, and شطة (shatta, red chili paste) is spooned in for heat.

As of 2019, the number of families producing qedra in Gaza had decreased from 40 or 50 to 3 or 4, according to workshop owner Sabri Attallah. The Israeli blockade which began in 2007 closed off foreign markets for Palestinian qedras, while cheaper, metal imports cut in on the local market. When the pots are exported to Israel, the multiple checkpoints and mandatory searches between Gaza and Israel cause many of them to break. The compression of Palestinians into small areas by Israeli government and settlers also spells problems for the qedra industry, as the smoke caused by firing pots reduces air quality for nearby residents. Many consider pottery-making to be both an integral part of Palestinian identity, and to be dying out: thus the targeting of Palestinians' economic self-determination targets cuisine and culture as well.

Today, Israeli weapons threaten Palestinian existence. Palestine Action has called for bail fund donations to aid in their storming, occupying, shutting down, and dismantling of factories and offices owned by Israeli arms manufacturer Elbit Systems.

For the lentils:

1 cup split red lentils, rinsed

1 yellow onion, chopped

3 Tbsp olive oil

1 tsp cumin seeds, toasted and ground

Salt, to taste

About 3 cups water

For the shatta (شطة):

100g (about 1 cup) fresh red chili peppers

2 tsp table salt

2 Tbsp olive oil

To serve:

Olive oil

Juice of 1/2 lemon, or to taste

Sweet peppers, radishes, spring onions, pickles, olives, leafy greens, shatta (red chili pepper paste).

Instructions:

For the shatta:

1. Wash peppers and remove stems. Use a mortar and pestle, food processor, or potato ricer to reduce peppers to a paste.

2. Add salt and stir. Add olive oil and stir. Store extra shatta in a jar in the fridge; cover with a thin layer of olive oil to avoid spoiling.

For the lentils (in the oven):

1. Coat the inside a piece of clay cookware of sufficient size, such as a Palestinian qedra or a Moroccan tanjia or tajine, with olive oil. Add the rest of the ingredients, followed by enough water to cover the lentils by at least an inch (about 3 cups). Make sure that the opening of the pot is completely covered (e.g. with a layer of aluminum foil, and then the pot's lid).

2. Place the clay pot in your oven and then heat it to 500 °F (260 °C).

3. Reduce the heat to 150 °F (65 °C) and cook for 2-3 hours, until lentils are mushy.

For the lentils (on the stovetop):

1. Heat olive oil in the base of your clay cookware, or a large pot. Add onions and cumin and fry briefly.

2. Add water and lentils and cook, stirring occasionally, for 10 minutes on medium.

3. Lower heat to low and cook for another 30 minutes, until consistency is smooth and mushy. Add water as necessary.

To serve:

Transfer lentils to individual serving bowls. Top with lemon juice and olive oil. Serve alongside shatta (which you may choose to spoon into your bowl) and fresh vegetables.

[deepcoraldragon]

Gluten Free Flatbread Recipe*

* Taken from “Gluten Free Baking” by Phil Vickery

Gluten-Free Flour Mix A

(Note: I have actually never used this and usually just use polenta and super market gluten free flour straight out of the bag and it's still held structural integrity. I also added way more spices than the recipe says because the GF flour mix we use tends to taste like pea pods if left to its own devices)

Makes: 1KG | Preparation: 5 Minutes

700g fine white rice flour

200g potato flour

100g tapioca flour

Mix all the flours together very thoroughly or put into a food processor and pulse until mixed. Store in an airtight container.

Ingredients:

150g Gluten-Free Flour Mix A (see page 22) note: above

½ teaspoon xantham gum

3-4 pinches of salt

½ teaspoon whole cumin seeds

¼ teaspoon freshly ground black pepper

½ teaspoon baking powder

4 tablespoons olive oil

Recipe

Place the flour, xantham gum, salt, cumin seeds, pepper and baking powder in a bowl and mix well. Add the oil and three-quarters of the warm water and mix to form a wet dough. You may need to add a little more water to achieve this - aim for a slightly loose mix. Knead well on a board, using a little cornflour to stop the dough sticking.

Cut the dough into 6 equal pieces. Roll out each piece into a circle, approximately 15cm in diameter, as thin as you can - the thinner the better. Brush half of each circle with olive oil, then carefully fold in half and press together to form a semi-circle.

Heat a griddle pan or a 23cm non-stick frying pan over a medium-high heat, then place the first bread straight in the pan, with no oil. Cook for 2-3 minutes on each side, until the bread is slightly scorched on both sides. Remove from the pan, place on a wire rack and brush lightly with olive oil. Repeat the process until all the breads are cooked and serve straight away

Thank you so much! I'll try them next time we eat falafel

[skinks]

I’m begging you to put 100g of lentils and 500ml of stock in a pot with a teaspoon of turmeric a good grind of salt and two slices of fresh ginger and bringing it all to a light boil while scooping off the slight scum then turning the heat down and letting it simmer for 10 minutes or so. Like it costs nothing to heat some oil in a pan and add some cumin seeds ground coriander and a 1/2 teaspoon cayenne pepper to fry quickly til fragrant before adding it to your now tender lentils. why aren’t more people talking about this. why be a hater when you can just scoop out the ginger chunks and serve it all up with a chunk of toasty naan. what’s not clicking

[garpski]

Filipino tries making Cheesy Beef Birria Tacos at home Watch: YT: https://youtu.be/8yBfOAwBzQM FB: https://fb.watch/jlmmlQ54LI/ IG & TikTok: (Check out profile links below) #birria #tacos #birriatacos Disclaimer: My recipes may not be the original, classic or the authentic ones. I use whichever ingredient is handy and available in our pantry. Most of the time, i use ingredients that serve as an alternative but nearest to its flavor. Sometimes i lack one or more ingredients from the original and sometimes i recreate and introduce new flavors to a dish. CHEESY BEEF BIRRIA Ingredients: Chipotle Peppers, 5 pcs, deseeded Beef Shank, 3/4 kg Coriander Seeds, half tbsp Cinnamon Bark, 2 pcs Black Peppercorns, half tbsp Cloves, half tsp Cooking Oil, for searing and sauteing Salt, to season and taste White Onion, 1 medium size, chopped Garlic, 5-6 cloves, minced Ripe Tomatoes, 7-8 pcs, sliced All Spice, half tsp Ground Cumin, 1 tsp Oregano 1 tsp Chipotle Powder, 1 tsp Water, 1 liter Dried Bay Leaves, 2 pcs Vinegar, 3-4 tbsp Brown Sugar, 2 tbsp Atsuete/ Annato Oil, for searing tortillas Tortillas/ Tacos Wraps Any Melting Cheese ~Salsa~ Tomatoes White Onion Cucumber Ground Cumin Salt Fresh Cilantro Leaves ~Mint Yogurt Garlic Sauce~ Yogurt, 100g Garlic, 2 cloves Water, 2 tbsp Pinch of Salt Lemon Juice, 1 tbsp Fresh Mint Leaves ~Other Sides~ Homemade pickled green chilies Lemon *Garnish consome with fresh cilantro leaves. Follow and Subscribe: Youtube: https://www.youtube.com/c/MaryanangGarapones Facebook: https://www.facebook.com/MaryanangGarapones Instagram: https://www.instagram.com/MaryanangGarapones TikTok: https://www.tiktok.com/@MaryanangGarapones #pagkaingpinoy #whattoeatph #pinoyfood #letscookpare #filipinofood #lutongpinoy #foodiesph #letseatph #wheretoeatph #pinoyfoodporn #homecooking #foodporn #foodph #foodgrammerph #chibogtayoph #foodphotographph #instafood #pinoyfoodie #lutongbahay #foodbloggerph #letseatpare #foodstagram #foodinfluencerph #ulamideas #homecooked #satisfyingcravingsph #maryananggarapones https://www.instagram.com/p/Cp7b6EhvOk1J_mY7MS6IBSYraihMxqlzXy7ha00/?igshid=NGJjMDIxMWI=

[pexpoindia]

Healthy and Filling Office Lunch Recipes for Weight Loss!

Imagine you are working in your office, and as the clock inches closer to lunchtime, your stomach starts to rumble. But what if you are on a weight loss journey? Should your lunch box look a bit different than others? Yes, it must. When you are on a weight loss journey, each meal of the day must contribute to your journey. Your office lunches are no different. They must also support you on your journey. However, this does not mean that your meals should look and taste as bland as a salad. There are several office lunch recipes that will support you on your weight loss journey. 

The Pexpo team understands how maintaining your health can be challenging if you have no one to guide you. Therefore, we never leave you alone when it comes to your health. This blog shares the most delicious and quick office lunch recipes for you if you are aiming to lose some extra pounds. 

Delicious and Filling Office Lunch Recipes for Weight Loss

Below are the healthiest and easy-to-prepare recipes for your office lunch times that will help you on your weight loss journey. 

Vegetable Quinoa Pulao

Quinoa, also known as the most effective superfood, is a fantastic alternative to rice. It becomes your reliable companion on your weight loss journey as it is packed with essential amino acids, fibre and protein. 

Ingredients:

1 cup quinoa, rinsed

1 cup mixed vegetables (carrots, peas, bell peppers)

1 onion, finely chopped

1 tomato, chopped

1 green chilli, slit

1 tsp cumin seeds

1 bay leaf

1-inch cinnamon stick

2 cloves

1 tsp garam masala

1 tsp turmeric powder

Salt to taste

Fresh coriander for garnish

1 tbsp olive oil

Instructions:

Take 2 cups of water and cook 1 cup of quinoa in it until the water gets absorbed completely and the quinoa gets fluffy. 

Heat olive oil in a pan and add cinnamon, cloves, bay leaf and cumin seeds to it. 

Once aromatic, add green chillies and onion to it. Saute them until the onion turns golden brown. 

Add tomatoes to this and cook until soft. Now, add all the vegetables of your choice, such as garam masala and turmeric powder. 

Cook the vegetables until tender and mix them in the cooked quinoa. 

Stir well and season with salt. Garnish it with coriander and pack your healthiest office lunch. 

Paneer and Spinach Wrap

This recipe is a myth buster if you think you cannot enjoy a wrap on your weight loss journey. Made with all healthy ingredients, a paneer and spinach wrap is loaded with fibre and protein, making it ideal for you to lose weight. 

Ingredients:

100g paneer (cottage cheese), cubed

1 cup spinach leaves, washed and chopped

1 small onion, sliced

1 small tomato, sliced

1 tsp cumin seeds

1 tsp garam masala

Salt to taste

1 whole wheat tortilla or roti

1 tbsp olive oil

Mint chutney for spreading

Instructions:

Heat olive oil in a pan and add cumin seeds to it. 

Add sliced onion to the oil and cook them until translucent. 

Add spinach and cook it until wilted. 

Toss paneer cubes, salt and garam masala. Let the paneer cook until lightly browned. 

Warm a whole wheat roti or tortilla on a pan. 

Spread a layer of mint chutney on the base. 

Place the paneer and spinach mixture on this roti or tortilla and place sliced tomatoes on it. 

Wrap tightly and pack your lunch. 

Millet Upma

Millets are one of the most popular companions of individuals on weight loss journeys. They are perfect for an Indian diet. Millet upma is the most filling and light recipe for office lunches. 

Ingredients:

1 cup foxtail millet, rinsed

1 small carrot, diced

1 small capsicum, diced

1 onion, finely chopped

1 green chilli, slit

1 tsp mustard seeds

1 tsp urad dal (split black gram)

1 tsp chana dal (split Bengal gram)

1 tsp turmeric powder

Salt to taste

Fresh coriander for garnish

1 tbsp ghee or olive oil

Instructions:

Cook millet in 2 cups of water until soft. 

Take a pan and heat ghee in it. Add mustard seeds to it along with chana dal and urad dal. 

Once they start to splutter, add onion and green chilli and saute them until golden brown. 

Add vegetables like capsicum and carrot to cook until tender. 

Mix in the cooked millet and add turmeric powder and salt. 

Stir it well and garnish with coriander to pack a wholesome and energy-boosting office lunch. 

Conclusion

Maintaining a healthy diet is one of the key measures you must take for your health. This might seem challenging, but it can never be neglected. Maintaining a diet becomes even more challenging when you are on a weight loss journey. But, with the above recipes, your office lunches can be made fun and filling even when on a weight loss journey. Also, remember all these recipes will be healthy for you only when you carry them in the right lunch box. So, choose the best ones from Pexpo’s range of stainless steel office lunch boxes that are safe and non-toxic.  Source: https://pexpo.in/blogs/news/healthy-office-lunch-recipes-for-weight-loss

[atplblog]

Price: [price_with_discount] (as of [price_update_date] - Details) [ad_1] Product Description SUPER TASTY, OIL-FREE SNACK: Omay Foods' Solid Soyabean is made using Rajasthan's Roasting process; the snack is cooked in salt with no oil used. Seasoned with natural herbs & spices, this snack is full of natural protein & fibre, perfect for weight-loss, muscle building and guilt-free munching. PROTEIN-RICH SNACK: Soyabean a known protein-rich superfood; contains 46g natural protein per 100g. These tiny beans have all the nine essential amino acids to keep you healthy and full. SNACK CARE-FREE, STAY HEALTHY: Soyabean is known to contain essential nutrients to keep us healthy and fit. An essential for vegetarians, nutritionists recommend to eat Soyabean snack on a daily basis. CLEAN, NATURAL INGREDIENTS: Soyabean, Spices Mix (black pepper, cumin seed, cinnamon, asafoetida, amla, aniseed, dry ginger, black cardamom, salt (rock, black, iodised). Inclusions: Solid Soyabean, 70g x 6 [ad_2]

[aurianneor]

Vegan Recipes

Thai Sweet Sticky Rice With Mango (Khao Neeo Mamuang) Recipe: https://www.allrecipes.com/recipe/150313/thai-sweet-sticky-rice-with-mango-khao-neeo-mamuang

Oriental Turnips:

Peel 8 turnips and cut into quarters. If too large, cut in half. Peel and chop 3 onions. Heat 1 liter of stock and set aside.

Put a drizzle of olive oil in a sauté pan and cook the onions until they sweat.

When translucent, pour in 4 to 5 tablespoons of stock and add the turnips. Cover and simmer for 5 minutes.

Sprinkle with cumin and curry powder. Add another 3 to 4 tablespoons of stock and stir to combine. Leave to soak for 1 or 2 minutes.

Add the raisins, remaining stock and a few cumin seeds if you like. Simmer over very low heat for 40 minutes. 10 minutes before the end of cooking time, dissolve 2 tablespoons cornflour in a little water and pour into the pan.

Mix well to prevent lumps. Sprinkle with 100g slivered almonds and finish simmering.

Navets à l’orientale: https://cuisine.journaldesfemmes.fr/recette/347065-navets-a-l-orientale

Chard with pine nuts and raisins recipe

Rinse a bunch of chard, spin-dry and chop coarsely. Peel and mince 2 garlic cloves.

Heat 1 tablespoon of oil in a frying pan over high heat. Sauté the chard with the garlic for 2 minutes, then add a handful of pine nuts and a handful of raisins. Mix well.

Cover the pan and cook over a low heat for 20 min. Make sure the water from the chard wets the mixture. The pine nuts should be soaking up the water; if not, add a little more. Remove the pan from the heat and serve warm.

Recette Blettes aux pignons et raisins secs: https://www.cuisineaz.com/recettes/blettes-aux-pignons-et-raisins-secs-77981.aspx

Poirocco: https://www.aurianneor.org/poirococo/

CCC: https://www.aurianneor.org/ccc/

Fruits are not fun!: https://www.aurianneor.org/fruits-are-not-fun/

C’est râpé!: https://www.aurianneor.org/cest-rape-2/

Ancient Rome vegetables: https://www.aurianneor.org/ancient-rome-vegetables-the-higher-the-quality-of/

Great Fruit: https://www.aurianneor.org/great-fruit-there-isnt-any-grape-in-it-but/

Healthy Nutella: https://www.aurianneor.org/healthy-nutella-this-has-a-different-taste-from/

Le camembert de la Ratatouille: https://www.aurianneor.org/le-camembert-de-la-ratatouille/

Oh purée! du céleri-rave !: https://www.aurianneor.org/oh-puree-du-celeri-rave-if-you-wish-you-can-add/

Broccoli Tree: https://www.aurianneor.org/broccoli-tree-change-a-plane-tree-into-broccoli/

Super Tomato: https://www.aurianneor.org/super-tomato-a-long-time-ago-my-flatmate-used-to/

Recettes véganes: https://www.aurianneor.org/recettes-veganes/

Meat and environment, is that possible?: https://www.aurianneor.org/meat-and-environment-is-that-possible-no-if/

[knowledgeandinformation]

How not to age

Slowing pathways of ageing

Only about 15-30% of our lifespan appears determined by our genes, which means how we live our lives may determine the bulk of our destiny.

AMPK

Autophagy is a housekeeping process by which defective cellular components are broken down and scrapped for spare parts. AMPK induces autophagy. The most reliable way to extend lifespan may be long term food reduction. AMPK activation is thought to be one of the mechanisms for this longevity boost. Exercise increases the AMPK activity. To help boost AMPK a) reduce consumption of saturated fat (concentrated in meat, dairy and desserts)b) increase consumption of fibre, c) 2 teaspoons of barberries, d) a dash of black cumin, e) hibiscus and/or lemon verbena tea, f) 2 teaspoons of vinegar

Autophagy

To boost this anti-aging pathway, consider a) 60 minutes of moderate to vigorous aerobic activity, b) minimise your intake of fried food, c) consume at least 20mg of spermidine by incorporating foods such as tempeh, mushrooms, peas and wheat germ into your diet, Wheat germ has 2.5mg per tbsp, mushrooms 9.2mg per 100g, tempeh 9.7mg per 100g d) drink three cups of regular or decaffeinated coffee.

Spermidine plays a key role in regulating cell growth. Wheat germ can significantly improve dementia way beyond all available antidimentia treatments so far.

Cellular senescence

To prevent cellular senescence, avert DNA damage by following the recommendations in the oxidation chapter and to clear such cells of their SASP there are natural senolytic compounds in foods (quercetin, fisetin and piperlongumine). While it is not yet clear whether sufficien levels can be reached by eating foods rich in these compounds, the foods are healthful in their own right. To slow this aging pathway, consider a) consuming quercetin-rich foods, beverages and seasonings such as onions, apples, kale, tea and salt free capers, b) eating strawberries, c) seaoning meals with pippali.

Epigenetics

Exercise frequency and intensity are associated with a deceleration of aging. In 2018 an aging analysis was published of the CALERIE study, the first major randomised trial of calorie restriction in humans. The control group continued to age at a rate of about one year per year but in that time the dietary restriction group only aged by about one month. And they achieved this with only a 12% calorie restriction. Aging rates were slowed independent of weight loss.

The lifestyle factor most closely associating with slowing aging, even more than exercise, is a marker of fruit and vegetable intake, blood levels of carotenoid phytonutrients like beta-carotene. The food most consistently linked to accelerating aging is meat.

To help boost this anti-aging pathway, restrict calories by 12% which would be cutting about 250 calories out of a 2000 calorie diet, and b) meeting the 400μg recommended daily allowance of folate, which could be achieved with about a cup of cooked lentils or edamame, a cup and a half of cooked spinach or asparagus, or two and a half cups of broccoli.

Glycation

Advanced glycation end products (AGEs) are one of the main factors contributing to the aging process. As AGEs accumulate in our bones, joints and muscles, they may contribute to osteoporosis, arthritis and muscle asting, the weaking, shrinking and loss of muscle mass with age. AGEs are implicated in age related memory decline, impaired wound healing, skin aging, cataracts and Alzheimer's disease.

Eating an AGE less diet by emphasising lower AGE foods such as fruits and vegetables, cooking high protein foods using relatively low heat and high humidity methods such as boiling or steaming rather than broiling or frying, favouring raw nuts and seeds over roasted or toasted, choosing lower glycemic load foods. Steel cut oats are a low glycemic index food but instant oats are high.

IGF-1

The higher the IGF-1 in your bloodstream, the higher your risk for developing some cancers such as breast, colorectal and prostate.

Inflammation

Chronic inflammation is systemic, persistent and non-specific and appears to perpetuate disease. A marker is C-reactive protein. Immunity deteriorates with age in a process known as immunosenescence. There is also more inflammation. The progressive increase in pro-inflammatory status is a major feature of the aging process and is referred to as "inflammaging". Applying skin lotion twice daily may be a simple way to dampen systemic inflammation. Some causes of inflammation are the buildup of dietary advanced glycation end products, senescent cells spewing SASP and age related decline in autophagy machinery. Two years of modest caloric restriction cut inflammation markers such as CRP by 40%, which could have been due to a boost in autophagy that cleared out inflammatory cellular debris or simply as a consequence of their weight loss. Fatty tissue plays an active role in secreting inflammatory chemicals. Dietary cholesterol may contribute to inflammation. As we age, there is an increate in visceral fat which may contribute to inflammaging.

Dietary Inflammatory Index: generally components of animal products and processed foods like saturated fat, trans fat and cholesterol were found to be pro-inflammatory, while constituents of whole plant foods such as fiber and phytonutrients came up strongly anti-inflammatory. Eating a more inflammatory diet has been associated with 75% increased odds of having cancer and 67% increased risk of dying from it.

mTor

Suppression of mTOR may be a central mediator of the lifespan-extending effects of dietary restriction. Caloric restriction has been heralded as a fountain of youth but negative side effects may include dangerously low blood pressure, infertility, slower healing of wounds, menstrual irregularities, sensitivity to cold and loss of strength, bone and libido. You're also walking around starving all the time. However the benefits of eating less may not be coming from restricting calories but from restricting protein. Methionine and the three branch-chain amino acids (BCAA) isoleucine, leucine and valine are particularly important to restrict, and they are particularly concentrated in animal proteins. A compound called DIM, formed when the cruciferous vegetable compound indole-3-carbinol hits our stomach acid, has been shown to suppress mTOR activation. Sulforaphane, another product of consuming cruciferous vegetables, also suppresses mTOR. Also coffee and green tea. To slow this aging pathway, strive to stick to the recommended daily intake of protein, 0.8g per healthy kg of body weight which translates to about 45g a day for the average-height woman.

Oxidation

Free radicals are unstable, violently reactive molecules with an unpaired electron. The unpaired electron steals electrons away from any molecule in their path. The resultant cellular damage causes aging. Mitochondria are the major source of cellular free radical formation. You can reduce mitochondrial free radical production rate through exercising and by lowering intake of the amino acid methionine. Methionine restriction is thought to account for about 50% of the lifespan extension attributed to full dietary restriction. Legumes have a comparably low methionine content. This is consistent with legume consumption being the most important dietary predictor of survival in older people around the world. Antioxidants can't seem to slow the rate of aging but they may be able to prevent age-related diseases linked to oxidative damage to the 99% of our DNA outside the mitochondria. Oxidative stress has been implicated in hair graying, the development of cataracts, arthritis, frailty and neurodegenerative, cardiovascular, kidney and pulmonary diseases, cognitive decline, age-related macular degeneration and muscle loss. Every meal is an opportunity to tip the balance in a pro-oxidant or antioxidant direction. Eating a single meal deficient in antioxidant-rich foods can leave us in a pro-oxidant state for hours. You can also experience increased oxidative stress due to illness, secondhand smoke, air pollution and sleep deprivation. Antioxidant levels can plummet within 2 hours of a stressful event and take up to 3 days to get back to normal. So healthier eating is especially important when we anticipate we'll be stressed, sick or tired. Kiwis, cooked carrots and green tea are particularly good at facilitating DNA repair. Red wine can improve blood antioxidant capacity. Nrf2 levels and signaling tend to decrease with age. 30 mins of cycling can boost them but the most potent natural Nrf2 inducer is sulfurophane (in cruciferous vegetables). B12 deficiency is associated with increased oxidative stress. To slow oxidation, consider daily exercising, restrict methionine intake by choosing plant based protein sources and reducing overall protein intake to recommended levels, activate Nrf2 defenses by eating green/ cruciferous vegetables and drinking green tea, eating berries and other naturally vibrantly coloured foods, using herbs and spices, avoiding added salt, sugar and saturated fat- and cholesterol-rich foods.

Telomeres

Telomeres are one of the aging pathways that have crept into the public consciousness. Increasing telomere length to slow or even prevent aging is a popular idea, though the science is controversial. Telomere elongation is possible through activation of the telomerase enzyme, but there is a constant battle between the forces hacking away at our telomeres such as aging, oxidative stress and inflammation and the lifestyle decisions that can help build them back up. To help boost this anti-aging pathway, on a daily basis consider: a) following the recommendations in the inflammation and oxidation chapters, b) eating a high-fibre diet centered around whole plant foods, drink tea and coffee, eat cruciferous vegetables, supplement with 800 to 1000 IU of vitamin D3 a day if your vitamind D blood level is under 20 ng/mL.

Lifestyle

Weight

BMI of 20 to 22 is the optimal weight for longevity (53-58kg for 5ft4).

Sleep

Sleep deprivation is no joke. The magnitude of impairment from a week of five-hour nights is similar to that reported in people who smoke, have diabetes or have coronary artery disease. There are some alarming contaminants in melatonin supplements. Pistachios are not just the most melatonin-rich nut, they are simply off-the-charts as the most melatonin-rich food ever recorded. To get a physiological dose of melatonin, all you have to eat is two pistachios.

Salt

Between 40 and 70 food intake drops by about a quarter due to a declining appetite. We also start losing our taste buds and sweet and salty tastes are often the first to slip, which can lead to diets particularly excessive in sugar and salt.

Preserving function

Bones

Inflammation and oxidative stress may play a role in osteoporosis. The intake of pro-inflammatory foods and an elevation of inflammatory markers in the blood such as C-reactive protein are both associated with osteoporotic fractures. A higher intake of fruits and vegetables is associated with lower fracture risk. The consumption of vitamin-C rich foods is associated with lower risk of bone loss, osteoporosis and hip fracture. Soy foods have been significantly associated with lower risk of fracture.

Nutritionally, soy milk is the best choice for replacing dairy milk in the human diet.

Bowel

Fibre.

Circulation

The capacity of our blood vessels to repair themselves is dependent on endothelial progenitor cells that emerge from stem cells in our bone marrow to patch up any holes in our endothelium, the innermost lining in our blood vessels that keeps our blood flowing smoothly. Reduce trans fat (mostly in meat and dairy), saturated fat (animal products and junk foods. also coconut oil palm oil) and dietary cholesterol (animal products, particularly eggs). Increase berries, onions, green tea. Eat plant based.

Immune system

Vaccination is less effective for the elderly. For example, while flu shots can build up sufficient antibody protection in 50-70% of younger individuals, that proportion falls to as few as 10-30% of older adults who are among those who need the protection the most. Also, the immune cells of elderly produce significantly more pro-inflammatory signals. This suggests the worst of both worlds - a decline in the part of the immune system that fights specific infections and an aggravation of nonspecific overreactions that can lead to inflammation. Immunosenescence is the decline in immune defense with aging. Exercise helps to improve efficacy of flu and pneumonia vaccines. Sleep improves the ability to clear viruses more quickly so you're less likely to become symptomatic. Those who eat more fruits and vegetables have a lower risk of getting an upper respiratory tract infection like the common cold. Those eating five or more servings of fruits and vegetables had an 82% greater protective antibody response to a flu vaccine than those who didn't. Disappointing trial results for echinacea. Kiwifruits, broccoli significantly shorten flu duration. Maybe seaweed and soy milk. Mushrooms, particularly shiitake. Nutritional yeast. Green tea. Fibre.

Joints

Athletic injuries to the knees are a well established risk factor for osteoarthritis later in life. At the same time, physical inactivity can put your knees at risk, not only because weakened muscles make for less stable joints but because cartilage also has a "use it or lose it" characteristic. Exercise is consistently effective for pain relief if you have osteoarthritis.

Dietary factors associated with accelerated progression: higher saturated fat intake, dietary cholesterol, pro-inflammatory omega-6 fat, pro-inflammatory diets.

Reduced acceleration: anti-inflammatory diet, fibre, green tea, strawberries. Ginger, turmeric (1/2 tsp daily). No evidence for glucosamine, chondroitin or collagen.

Muscles

Muscle mass starts to decline after 30 and accelerates after 50 at a loss of 1-2% every year. Not just because people become less active with age. Frailty is comprised of weakness, unintentional weight loss, exhaustion, slow walking speed and low physical activity. The heritability of muscle mass and strength is around 50%. Use it or lose it applies to muscle. Eating high on the Dietary Inflammatory Index has been associated with frailty. The recommended dietary allowance of protein is 0.8g of protein per ideal kg of body weight per day. Extra protein or essential amino acid supplementation appears to have little or no effect on muscle mass, strength or performance when taken alone or added to an exercise regimen. Whey protein stimulates the greatest response in terms of short term muscle protein synthesis but there is no correlation between this and long term changes in muscle mass. Higher fruit and vegetable intake linked to lower frailty. Creatine is effective if combined with exercise.

Skin

The three main constituents that make up the bulk of our skin are collagen, hyaluronic acid and elastin. As we age, the synthesis of collagen and elastin decreases by about 1% a year as does skin thickness. Intrinsic aged skin loses elasticity and develops fine wrinkles but is generally otherwise smooth and unblemished but extrinsic skin becomes leathery, bumpy, blotchy and mottled with coarse wrinkles and furrows. Between 80-90% of facial aging of those with light skin is due to sun exposure.

Fibre for varicose veins. Minimise sun exposure and use sunscreen to prevent skin cancer. Sunscreen to prevent skin aging, retinol to reverse aging. Nicotinamide for wrinkles. Vitamin C for oxidative stress but shelf stable versions aren't effective so buy L-ascorbic acid and mix 3g into 30g water and use a few drops on face daily. Collagen supplements haven't been shown to be effective. Stimulate collagen synthesis by ensuring a daily vitamin C intake of at least 95mg (an orange or a cup of broccoli have 70mg). Foods which may be defensive against wrinkles are antioxidant rich foods, anti-inflammatory foods, anti-glycation foods, fibre rich foods and foods shown to block collagen- and elastin- destroying enzymes such as garlic, turmeric and ginger.

Teeth

Green tea as a mouthwash, with or without added amla? Sugar consumption is considered to be the one and only cause of cavities. Superior dental health among vegetarians may be due to eating fewer pro-inflammatory foods or more anti-inflammatory components like high fibre diets. But vegetarians do have an increased risk of dental enamel erosion due to the consumption of more acidic fruits and vegetables such as citrus and tomatoes. The solution is to rinse out your mouth with water after consuming sour foods or beverages and waiting 30-60 minutes after consumption to allow your teeth to first remineralise. Flossing before brushing is much better for plaque removal than after. Nitrates may play an important antimicrobial role in saliva which alleviates gum inflammation.

Vision

Prevent cataracts with spring greens, spinach and goji berries.

[lilac-love-letter]

Ricotta, broccoli, & new potato frittata (226 kcal)

Nutrition: Per serving | kcal226 | fat10g | saturates 3g | carbs 14g | sugars 3g | fibre 7g | protein 16g | salt 0.3g

Ingredients

100g new potatoes

200g long-stem broccoli

200g green beans, trimmed and halved

400g can mixed beans, drained

3 tsp rapeseed oil

2 garlic cloves, crushed

pinch of chilli flakes, cumin seeds or fennel seeds

4 large eggs

50g ricotta

1 tsp sherry vinegar

½ small bunch of basil, roughly chopped (optional)

STEP 1 Boil the potatoes for 10-15 mins until tender. Add the broccoli for the last 2 mins of cooking. Drain and thickly slice the potatoes. STEP 2 Meanwhile, put the green beans and mixed beans in a pan and cover with water. Bring to a simmer and cook for 3-4 mins, or until the green beans are tender. Drain and leave to steam-dry in the pan. STEP 3 Heat the grill to high. Heat 2 tsp of the oil in a medium non-stick frying pan and fry the garlic for 1 min, then add the chilli flakes or cumin or fennel seeds and cook for 1 min more. Add the potatoes, broccoli and seasoning, and toss to coat in the flavoured oil. STEP 4 Beat the eggs in a jug, season and pour over the potato mix. Cook over a medium heat for 2 mins, or until the base is set. Dollop teaspoons of the ricotta on top, then grill for 4-5 mins until cooked through. STEP 5 Meanwhile, drizzle another 1 tsp oil over the bean mixture with the vinegar. Stir in the basil, if using, and season. Slice the frittata into four wedges, and serve two with half the bean salad on the side. Chill the remaining wedges and bean salad to use in the lunchboxes below.

source

[nbula-rising]

Smoky Cauliflower Tacos with salsa macha, broccoli joy and pickled onion

Serves 6

Ingredients

   400g cauliflower, cut into small florets    1 tsp smoked paprika    1 tsp ground cumin    1 tsp half-crushed coriander seeds    100ml extra virgin olive oil    150g goat’s cheese, crumbled    50ml pure (thin) cream    6 blue corn tortillas (or regular tortillas)    Thinly sliced radish, to serve    Mint leaves, to serve    Edible flowers (optional), to serve

Pickled onion    1/2 red onion, very thinly sliced into rings    50ml rice wine vinegar    2 tbs caster sugar

Salsa macha (makes 200g)    1 dried ancho chilli, toasted, seeds removed    50g mixed black and white sesame seeds, toasted    50g pepitas, toasted    1 tbs freshly ground black pepper    1 garlic clove, roughly chopped    100ml neutral oil (such as grapeseed)

Broccoli joy (makes 380g)    160g head broccoli, cut into florets    100g baby spinach    2 long green shallots    1/2 bunch coriander, leaves picked    1 jalapeno chilli    1 garlic clove, crushed    1/3 cup (80ml) extra virgin olive oil

Method

   1. For the pickled onion, combine onion, vinegar, sugar and 1 tbs salt flakes in a small bowl and set aside for 1 hour.    2. For the salsa macha, place ingredients in a blender and whiz until well combined and mixture looks like a chilli paste (this can be made in advance and refrigerated).    3. For the broccoli joy, place a medium saucepan of salted water over high heat and bring to the boil. Add broccoli, spinach and shallots and blanch for 20 seconds, then drain and refresh in iced water. Drain again, squeezing out excess water. Place in a blender with remaining ingredients and 1 tsp salt flakes and pulse until mixture comes together, adding a little extra oil if needed. Set aside.    4. Preheat oven to 200°C. Toss cauliflower with spices, oil and 1/2 tsp each salt flakes and freshly ground black pepper. Place on a greased baking tray and roast for 25-30 minutes until golden and crispy. Set aside and keep warm.    5. Whisk goat’s cheese and cream in a bowl until smooth but still thick. Set aside.    6. Place a frypan over medium heat. Brush tortillas with water, then add to pan, one at a time, and cook for 1 minute each side. Place in a tea towel to keep warm.    7. To serve, let guests build their own tacos with smoky cauliflower, pickled onion, salsa macha, broccoli joy, radish, mint and edible flowers, if using.

[najia-cooks]

[ID: Two fajitas on a plate. One is open, showing a layer of baked beans topped with a ground beef and bell pepper filling; the other has been folded, and is drizzled with crema fresca and sriracha. A lime wedge sits to the left. End ID.]

Vegan 'beef' fajitas

TVP, tricolor bell peppers, and onions are cooked in a rich, smoky sauce made by blending charred roma tomatoes, garlic, and guajillo chiles with spices and herbs. The result is a flavorful, juicy fajita filling--nothing like the veggie fajita recipes I've seen that, for some reason, omit the already perfectly vegetarian tomato sauce!

This fajita filling pairs well with refried beans, queso fresco, and any other toppings or sauces you fancy. I favor a green or yellow sriracha, to bring some brightness into play against the smokiness of the charred peppers in the sauce.

Recipe under the cut!

Patreon | Tip jar

INGREDIENTS:

For the sauce:

2 Tbsp neutral oil, such as vegetable or canola

2 dried guajillo chiles, or to taste

About 1/4 cup (60mL) reserved water from simmering guajillo chiles

1 small white onion, quartered

1 large roma tomato, or two plum tomatoes

3 cloves garlic, peeled and crushed

1 tsp salt

1/2 tsp sweet paprika

For the filling:

1 cup (100g) fine TVP (textured vegetable protein)*

1 tsp vegetarian beef broth concentrate, or substitute dark soy sauce

3/4 cup (177mL) guajillo soaking water

1 red, 1 orange, and 1 yellow bell pepper, thinly sliced

1 white onion, sliced

2 cloves garlic, crushed and chopped

1 Tbsp cumin seeds

1/2 tsp smoked paprika

1/2 - 1 tsp salt, to taste

1/2 tsp ground black pepper

2 stalks fresh oregano, chopped, or 1/2 tsp dried oregano

1/2 - 1 tsp soy sauce (optional)

Cilantro to top

*TVP is a meat replacement made of defatted soy protein; I favor it as a replacement for ground beef because of its versatility in terms of flavor. It can be found (labelled "TVP" or "textured vegetable protein") at a halaal grocery store, or at some Western grocery stores (Bob's Red Mill sells it). By "fine" TVP, I mean TVP crumbles that look similar to the texture of ground beef, rather than ones that look about the size of small meatballs.

If you don't have TVP, you can substitute any other beef replacement for both the TVP and the guajillo soaking water.

INSTRUCTIONS:

For the sauce:

1. Heat 2 Tbsp oil in a large pan on high. Add quartered onion, tomato, garlic, and guajillos and cook, turning as necessary, until charred on all sides. Note that the garlic and guajillos will char more quickly than the other ingredients and so will need to be removed from the pan sooner.

2. Bring a few cups of water to a boil in a small pot. Add guajillos and simmer five minutes. Remove from heat. Cover and soak for 10-15 minutes until chiles are softened. Remove chiles from water; remove stems and seeds. Reserve soaking liquid.

3. Combine charred ingredients, chiles, and a little of the chile soaking liquid in a blender or with an immersion blender. If needed, add more soaking liquid a little at a time until you get a thick sauce.

For the dish: 1. Add broth concentrate or dark soy sauce to 3/4 cup of the guajillo soaking water and whisk to combine (if you skipped the guajillo peppers, use vegetable stock). Add TVP and allow to soak until hydrated, about 10 minutes.

2. Heat 1 Tbsp oil in a large pan on medium high (the pan you seared the onions in is fine). Add cumin seeds and fry until fragrant and a shade darker.

3. Add onion and salt and sauté for 5-8 minutes, until onions are softened and translucent.

3. Add garlic and dried oregano (if using) and sauté for a minute until golden brown.

4. Add ground black pepper and smoked paprika and allow to bloom for 30 seconds until fragrant.

5. Remove onions and garlic from the pan and heat another 2 Tbsp oil. Add rehydrated TVP and spread it out into a single layer. Allow it to fry for a few minutes without agitating, so that it can brown. Stir the TVP, scraping the bottom of the pan, so that another side can brown. Repeat this process a few times, adding more oil if necessary, until the TVP is several shades darker and a bit crispy.

6. Return onions and garlic to pan. Add tomato chile sauce, bell peppers, fresh oregano (if using), and cilantro and stir to combine. Cover and cook, stirring occasionally, until bell peppers are soft. Add soy sauce and stir to combine.

To serve, toast corn tortillas in a dry skillet over medium-high heat until browned spots appear. Serve with chopped cilantro, refried beans, guacamole, sour cream, etc.

[petermorwood]

Do you have a preferred Murgh Makhani recipe?

No, I don’t, it’s a bit bland and over-rich, Chicken Tikka Masala likewise (my last try at a highly unauthentic Ghosht Mirch Achaar (chilli pickle lamb) on the other hand...)

I was just taking a guess at the dish in the photo. :->

*****

Having said that, here’s one you might like to try: Murgh Dahi / Chicken in Yogurt, something I've never had in a restaurant. There are numerous recipes on-line, all different in one way or another; this is mine, a homebrew combining what I think are the best bits from several seen in books.

Like the chilli pickle lamb it’s far from authentic, but tastes rather good.

1 chicken, skinned and jointed or about 1.5 kg / 3lbs of skinned chicken breasts and legs

300 ml plain yogurt 1 large onion, finely chopped 5 cloves garlic, peeled & finely chopped 5cm / 2 inch of fresh ginger, peeled / scrubbed & finely chopped 2-4 green chillis depending on heat preference, seeded & finely chopped 1 large green sweet pepper, seeded & finely chopped 2 tsp ground coriander 2 tsp ground cumin 1 tsp ground black pepper ½ tsp salt

100ml ghee / oil (not olive) 1 tsp garam masala Juice of 1 lime 100g fresh coriander leaves

Jab the skinned chicken joints all over with a fork or the point of a sharp knife, and put them in a glass or stainless steel bowl.

Combine the yogurt, onion, garlic, ginger, chillis, sweet pepper, ground coriander and ground cumin. This can be whizzed smooth in a blender, though if the chopping is fine enough it can be used as-is.

Pour this marinade over the chicken pieces, ensure they’re well coated, then cover the bowl and put it somewhere cool or in the fridge for at least 12 hours or overnight.

Turn the chicken pieces occasionally while they marinate but NB, there’s no need to set a wake-up timer if they’re left overnight. Turn over in bed and turn them next morning.

When ready to cook the chicken, remove the pieces from the marinade and put them to drip on a rack set over the bowl.

Heat the ghee or oil in a heavy saucepan until very hot.

Add the chicken pieces to the pan (watch out for spitting!) and fry briskly for a couple of minutes until the chicken begins to colour.

Reduce the heat to medium, add the marinade, cover the pan and simmer, frequently spooning the sauce over the chicken, until the sauce has reduced and thickened. This will take about 35-45 minutes.

(Don’t be tempted to speed things up with increased heat, it risks the sauce catching and scorching. If that happens, transfer everything not stuck to another pan as gently as possible; pour, don't stir, and definitely don't scrape.)

When satisfied with the texture of the sauce (thinner with rice, thicker with breads), add the garam masala and mix well, then transfer the chicken and sauce to a serving dish.

Sprinkle with lime juice, garnish with chopped coriander leaves and serve up with Basmati or pilau rice / naan, paratha, chapatti...

*****

Though I’ve never heard of either, a vegetarian version could substitute paneer (pressed cheese) for the chicken, while a vegan version could substitute channa dhal (tinned or pre-soaked chickpeas) for the chicken and coconut milk / cream for the yogurt.

I’d pass on the marinade stage in both instances and go direct to using that mixture as the cooking sauce it becomes in the original.

If anyone tries one or the other, I’ll be interested to hear how (or if!) it worked out.

*****

Also: here’s my recipe for naan, another combination of good bits from several.

Side-note; it’s a common joke to point out that “naan bread” means “bread bread”, which may be true in some Indian languages (there are 22 major and many more minor) but probably not in others.

In addition there are lots of different regional breads and adding an explanation to “a mysterious word not in my language” seems a courtesy.

Even so, “bread” isn’t tacked onto “chapatti” or “paratha” or “roti” or etc., so YMMV. While linguists argue, sensible people can pinch their bread and eat it. :->

[the-world-that-was]

Sumerian Date Pastries (qullupu)

Today, I'm making some date-filled cookies described as being votive religious offerings to the Sumerian deity Inanna (also known as Ishtar - to the Akkadians, Babylonians, and Assyrians). It's unknown exactly how these cookies were prepared, being only described as "date-filled parcels of dough" - so I've reconstructed this based on modern Iraqi culinary traditions.

In any case, let's now take a look, at the world that was! Follow along with my YouTube video, above!

Ingredients (for approx. 8 qullupu)

1 cup/150g dates, pitted

honey

water

1 cup white flour

1 tsp salt

2 tsp cardamom powder

2 tsp ground cumin

100g butter, melted

milk

sesame seeds (for decoration)

Method

1 - Make the dough

To begin with, we need to make a dough. Pour a cup of flour into a large mixing bowl, along with a pinch of salt, a few tablespoons of ground cumin, and a few tablespoons of cardamom powder - you can buy this pre-ground, or you can take the seeds out of cardamom pods yourself and grind them up for a stronger taste! In any case, whisk this together so it's all combined.

Then, pour 100g of melted butter into this, along with a large squeeze of honey. Mix all of this together for a while, until it starts to crumb together into large clumps. If it looks dry, pour in a little bit of milk - about a tablespoon at a time - and mix it through. When you can't mix it any more, knead it by hand in the bowl until it's smooth and can come away from the bowl easily. Put this aside while you work on your filling - the fridge works best! (of course, fridges were not used by Bronze Age Sumerians, it just helps the butter stay solidified here)

2 - Make the Filling

Now we need to make our date filling! Do this by pouring a cup's worth of dates into a saucepan, along with some ground cumin, some more ground cardamom, and another generous squeeze of honey. Top off the pot with some water, so the dates are just about covered by it. Place all of this onto a medium heat, and let it cook away for a few minutes. Depending on your dates, they might break down faster or slower than mine - but it should turn into a smooth, jammy mixture, that is honestly good enough to eat on it's own. When it's done, take it off the heat and let it cool down to room temperature.

3 - Prepare the qullupu

Next, take your dough and place it on a sheet of baking paper. Roll this out as thin as you can, about as thick as a finger into the shape of a rectangle. Then, place a few dollops of your date jam across the centre of your dough, and spread it out evenly, leaving some space around the edges of the rectangle.

Roll the dough sheet into a log, and place it seam-side down on the baking sheet. Using a sharp serrated knife, cut the log into segments, each about two to three fingers in width. Place your qullupu so the spiral shape is facing up, and sprinkle some sesame seeds across the tops of them. Toss your spirals into the centre of an oven preheated to 180C / 356 F for about 25-30 minutes - or until they turn golden brown.

Take them out when they're done, let them cool down slightly, and dig in!

The finished cookies are amazingly flavourful, and very filling. You can adjust the sweetness of your finished filling by changing how much honey you add. Fennel seeds can also be used here to add a liquorice taste to it too.

[kitchenwali]

Shahi Raita

All amounts are really to-taste. The below "recipe" is just an approximation.

Ingredients

Amount Ingredients 225g yogurt 1½ tsp cumin seeds ¼ tsp salt ¼ tsp black pepper 2 T mint, fresh, ribboned 2 T cilantro, fresh, chopped 120g cucumber, chopped 70g tomatoes, chopped 100g milk

Process

Combine all the ingredients except milk in a medium sized bowl.

Add milk to thin until desired consistency is reached

Nutrition

52 calories per 100g

Notes

You can also add fine diced onions, shredded carrots, fresh cilantro, etc. to raita (yogurt condiment).

Other spices are fine, too, such as chaat masala to make it chatpata or some tamarind concentrate to make it a bit tart.

I like to keep all the liquid from the tomatoes as well to help thin out the final product; it might also give it a pretty, slightly pink color.

Photo

Plated: raita with chicken chana pulao