Roasted Cauliflower Moussaka

                   
I have had this idea going around in my brain for the last couple of days.  So here is another of my takes on the divine Greek classic Moussaka.  Aubergines or eggplants are good for heart health.  They have a phytonutrient in the skin called nasunin which is a strong antioxidant and has been shown to protect cell membranes from damage.  In animal studies it showed that eggplant juice reduced cholesterol on the artery wall as well as the aorta and in the blood. http://www.whfoods.com/genpage.php?tname=foodspice&dbid=22  Eggplant or aubergine also contains viscous fibre which is a soluble fibre and very good for lowering LDL (the bad) cholesterol. http://www.livestrong.com/article/299172-how-eggplant-lowers-cholesterol/

    Roasted Cauliflower Moussaka with Red Lentils Tomatoes and Onions

Recipe By     :        Chef Shobhan
Serving Size  : 6     Preparation Time :0:45 minutes
Categories    :         Vegetarian

  Amount  Measure       Ingredient -- Preparation Method
--------  ------------  --------------------------------
  1             medium  cauliflower -- chopped
  2             medium  aubergines -- sliced lengthwise l
  1         tablespoon  butter
  1             medium  onion -- sliced thinly
  2             cloves  garlic -- crushed and chopped
     1/2           cup  water
  2             medium  tomatoes -- chopped
  8                     mushrooms -- chopped
     1/4           cup  red lentils -- soaked
  3        tablespoons  butter -- melted
  2        tablespoons  flour
  1                cup  milk or water
                        salt and pepper
  1                cup  grated cheese of your choice

Heat oven to 350 degrees or 175 C. Paint the aubergine with olive oil on both sides with a brush and place on baking tray before putting in the oven cook for 15 minutes on one side and 10 on the other and set aside. Place the chopped cauliflower in a bowl and drizzle with some olive oil and add salt and pepper place on baking tray and cook for 25 - 30 minutes.  While this is cooking warm a saute pan and add 1 tablespoon of butter, then add the sliced onions and garlic.  Cook for 3 or 4 minutes and add the tomatoes and mushrooms and cook on low, covered, for another 5 minutes.

Add the lentils and the water and cook for another 10 minutes.

When the cauliflower has cooled a little place in food processor and pulse a few times until its all small pieces. Mix this with the onion and lentil mixture and place in a large oblong glass baking dish.  Then place a layer of the roasted aubergine on top.

Melt butter in a small saucepan then add the flour.  Mix thoroughly and start to add the milk slowly to avoid making lumps, then bring to boil stirring all the time.  It needs to get thick and creamy.  If it doesn't get thick enough add a little more flour by mixing another tablespoon into a little milk or water and then add it to the mixture and stirring constantly.  Once thick enough pour it over the aubergines and then cover with the grated cheese.  Cook for 20 minutes on 350 degrees or 175 C.  The top should be browned slightly when its done.

Serve with leafy greens and rice of your choice.


  "A vegetarian Moussaka"
                                    - - - - - - - - - - - - - - - - - - -

Per Serving (excluding unknown items): 104 Calories; 8g Fat (65.2% calories from fat); 2g Protein; 8g Carbohydrate; 2g Dietary Fiber; 21mg Cholesterol; 89mg Sodium.  Exchanges: 0 Grain(Starch); 1 Vegetable; 1 1/2 Fat.

Black Sesame Flax Seed Smoothie

Here is my latest smoothie.  I have been drinking this one for a couple of years.  I am really loving the flavour of the black sesame, and the health benefits are huge. (you can use white sesame if you cannot find black) They have more calcium than dairy, are packed with copper which is very helpful fighting inflammation and also copper activates enzymes that help with the production of elastin and collagen.  They are also high in zinc which helps with bone density.  They also contain many other nutrients, including magnesium, manganese, molybdenum, selenium and B1.  Here is a link for a nutritional breakdown.  http://www.whfoods.com/genpage.php?tname=foodspice&dbid=84 


BLACK SESAME FLAX SEED SMOOTHIE

2 T black or white sesame

2 T flax seeds

1 banana

1 handful fresh spinach

I T coconut oil

1 t spirulina or chlorella or 1 t of both

1 T local honey

fresh water

This recipe is for 2 people, so halve it for 1 person.  This drink becomes very mucilagenous if you don't drink it within 5 minutes of making it.  This is not my fave, it's easier to drink when first made.
This drink will keep you regular and really help you start your day well with all the major amino acids contained in the green powders spirulina and chlorella, so even if you don't eat the most healthy food for the rest of the day, at least you start your day with a nutrient packed drink, that also fills you up for at least 2 hours.

Flax seeds and black sesame seeds

Brown Lentil Mushrooms and Cream Gratin

I just created  this dish today. It is spiced with smoked paprika and preserved lemon.  I think it will excite your tastebuds and nourish you this winter.  I have lost too much weight recently and I am trying to gain a few pounds, so, if you are not trying to gain weight you can omit the cream and cheese .


1/2 cup brown lentils soaked for 1/2 hour
1 large onion chopped
2 cloves garlic crushed and chopped
5 or 6 medium to large tomatoes chopped finely
8 to 10 medium mushrooms sliced
1 cup vegetable or chicken broth
1/2 cup cream
2 teaspoons smoked paprika
2 teaspoons ground cumin
Rind of 1/4 preserved lemon (optional)
chopped green olives
salt and pepper to taste

topping

2 medium potatoes sliced thin
1 cup grated cheese or your choice

Preheat oven on 350 degrees or 160 C.  Rinse lentils and cook for 15 minutes or until soft. Then set aside.  Saute onions and garlic for 3 minutes, then add the tomatoes and cook for 5 minutes.  Add the mushrooms and cook for 2 minutes.  Add the broth, cream, lentils and spices. Then add the preserved lemon and stir the mixture and place into a high sided glass dish.  Then lay the sliced potatoes over the tomato lentil mixture.  Cover with foil and cook for 20 minutes.  Remove from oven and add cheese on top  of potatoes and put back in the oven for another 10 minutes.  Make sure the potatoes pierce easily with a fork to test if its done.  Sprinkle top with chopped olives.
Serve with collard green sauteed in butter or ghee.
Lentils are a great source of protein and calcium.

BROWN BASMATI RICE IN COCONUT MILK WITH PINE NUTS AND GARLIC

Brown rice is my favourite grain.  It goes with everything and it make you feel satisfied and nourished. It's a whole grain and therefore still has all the nutrients within it, whereas white rice is devoid of nutrients and just fills one up for a short period of time but brown rice has staying power.
Its very high in fibre which helps many things including helping to keep blood sugar levels under control.  Its also rich in calcium, magnesium and potassium.



1 cup brown basmati rice soaked overnight
1 can coconut milk and 1/2 can of water
2 cloves garlic crushed and chopped
2 tablespoons pine nuts
chopped fresh herbs of your choice

Drain and rinse the rice and place in a medium pan. Add the coconut milk, you will need to add another 1/2 cup of water to it.  Bring to boil and simmer with lid on, on a low heat for 30 minutes. While the rice is cooking you can saute the garlic and pine nuts in a teaspoon of butter until the edges are slightly brown. Set aside. Check the rice after 30 minutes.  Its done when all the liquid is evaporated and usually that's between 30 and 40 minutes.  When its done add the garlic, pine nuts and fresh herbs. Serve with main course of your choice.

Courgette Cheese and Tomato Bake

This is a lovely simple recipe, great for using your home grown courgettes and tomatoes.  Courgettes are high in fibre, vitamin C and K.   Tomatoes are also packed with nutrients including lycopene which has anti-cancer properties, they are also high in C and K, so this a good healthy combination.  I use a lovely sheep and goat milk cheese to grate on the top of this, use a cheese of your choice, I recommend avoiding cows cheese as goat and sheep are easier for humans to digest.
This recipe has been vetted by a nine year old, who before he tasted this, did not like courgettes or tomatoes that were cooked!  His mom told me that he had not eaten either before!  And he finished the whole serving!

4 medium courgettes (zuchinni) grated thinly
3 tomatoes chopped
1/4 cup grated goat and sheep cheese
black pepper

Put oven on to 175C or 350 degrees.  Mix the courgettes and tomatoes together in a bowl.  Place in an ovenproof glass dish - lasagne size.  Spread the cheese on the top and put in the oven for 10 minutes, then place under the grill for 2 minutes to crisp the top lightly.  Remove from grill and serve with main dish.

Coconut Cacao Mousse (vegan)

This is a recipe I developed here in Portugal, its similar to the Cafe Gratitude Cacao mousse recipe, but I changed it a little as some things are very expensive here and others you just can't get.  Like raw coconuts do not get sent to Central Portugal.  So I use coconut milk instead of raw coconut.  So remember if you make this in the tropics use a whole coconut with it's water blended into a milk.
This mousse is really nourishing as it has Irish Moss as a thickener and this is very good for the lungs as it has a soothing effect on mucus membrane.   It's also very high in calcium and contains anti-oxidants, high in iodine and can be made into a face mask as its great for the skin too and is also known for its anti-viral properties.  So when I say this is a healthy dessert, I'm not kidding.  And I'm only mentioning the Irish Moss, however, there is also coconut milk which is high in lauric acid which is anti-bacterial and anti-viral., so actually this is a nutritional powerhouse of a mousse, that will delight your taste-buds and nourish your body!

1/2oz Irish moss soaked overnight and rinsed thoroughly
1 can coconut milk
3 tablespoons sunflower lecithin or non gmo soy lecithin
1/4 cup coconut palm sugar
1/2 cup raw cacoa powder or carob powder

Chop the Irish moss and place in blender and add 1/2 cup water. Blend until smooth.  Make sure its really smooth, (otherwise people will find bits of it and its horrible).  Then add the coconut milk and then all the rest of the ingredients and blend until smooth.  Check the sweetness and add a little more coconut sugar if you feel its not sweet enough.  Pour it into a pretty bowl or separate small bowls and put in the fridge for about 20 - 30 minutes.  It should be thoroughly set, so that you could turn the mousse upside down!  Serve!

Aubergines Stuffed with Courgette and Walnut

Here is a recipe I created yesterday.  Its vegan, but you can always put some grated cheese on top if you are not vegan.  This is a lovely way to eat aubergine.  Aubergines and very good for the health. They are full of anti-oxidants and phytonutrients.  They are very good for cardiovascular health, helping the scrub the arteries and it also contains nasunin which is a phytonutrient that protects cell membrane from damage and helps protect the brain cell membrane and it also helps to relax the walls of blood vessels, improving blood flow.

3 medium aubergines cut in half
1 onion sliced thinly
1 or 2 cloves garlic
1 courgette/zuchinni sliced thinly
6 mushrooms halved and sliced
2/3 cup walnuts chopped
salt a pepper to taste
olive oil or coconut oil to brush on the
skin of the aubergine.

Heat oven to 340 degrees or 150 C.  Use a knife and possibly a spoon to scoop out the flesh of the aubergine leaving the edge of about 1/4 inch of flesh, so there is enough space to put the filling.  Set aside extra aubergine.  Brush the aubergine halves with olive or coconut oil.  Put in the oven while you are preparing the filling.
To make the filling, warm a large skillet/frying pan and add some oil (coconut or olive)
add the sliced onions and garlic.  Saute for 3 or 4 minutes and then add the aubergine.  Cook for another 5 minutes or until aubergine is soft.  Add the mushrooms, saute for another few minutes and then add the courgette/zuchinni and cook for 2 or 3 minutes.
Remove from stove and add the chopped walnuts, mix well and then take the aubergine out of the oven and fill with filling.  About 10 - 15 minutes from when you want to eat them, put them back in the oven on 340 degrees for 10 - 15 minutes.
serve with some brown rice and salad.