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October 2012 Indian eRecipes Newsletter

Posted on 10/01/2012 at 11:25 AM by Madhu Gadia

October 2012

Dear Madhu,

I have to admit a New England fall is gorgeous. I have lived in California, Texas, and Iowa and love watching the lush green trees change into vibrant reds, oranges, yellows, and purples. I remember one year, my husband and I drove from Ames, Iowa towards the Mississippi River just to catch the autumn color transformation. Unfortunately that year, the rain came early and the leaves turned brown and fell, leaving trees pretty bare. However, since I moved to Connecticut, I have a whole new standard for fall colors.

I find fall to be a productive time of the year. When the weather grows colder, and the days are shorter, I am eager to head to the kitchen more often and cook heartier meals. October is a perfect time for wholesome foods and family meals.

Priceless Family Meals
With everyone busy running in all directions, family meals can be a challenge – but they’re well worth the effort.  Beyond health and nutrition, family meals provide a valuable opportunity for parents and children to connect. Research indicates that when adults eat meals with their families, children do better in school, have fewer behavior problems, and teenagers are less likely to use alcohol or drugs. Take the time to enjoy family meals, find out what your kids are up to, and create your own family traditions—Eat Better, Eat Together. For more information and family topics go to the website.

Whole Grain Challenge
Join millions of people and choose whole grains at every meal. Since 2010, about 55 percent of consumers have switched to whole-grain breads, according to the Shopping for Health 2012 Survey by the Food Marketing Institute. Health savvy consumers know that eating three or more servings of whole grains every day is an easy and delicious way to add another layer of health insurance to their life. The medical evidence is clear that whole grains reduce the risk of heart disease, stroke, type 2 diabetes, obesity, and some types of cancer. Start reaping the benefits of a diet rich in whole grains and choose from whole wheat breads, brown rice, and other whole grains daily.

October Recipes
Although whole-wheat flatbreads play a fundamental role in Indian cuisine, I am sharing three modified versions of traditional dishes using whole grains. The Cracked Wheat Pilaf is a hearty version of the traditional cream of wheat uppama. Substitute brown rice to make the Pea-Mushroom Pilaf and whole-grain couscous for the Curried Spinach Couscous. Whole grains are more filling, add a nutty texture to the dish, and keep you satisfied longer. 

And for more whole grain recipes, check out the variety of flatbreads in both cookbooks: The Indian Vegan Kitchen and New Indian Home Cooking.

Cracked Wheat Pilaf (Uppama)
Pea-Mushroom Pilaf (Matar-Khumb Pulao)
Curried Spinach Couscous (Palak Couscous)

Happy and Healthy Cooking!
Madhu Gadia

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