Ramadan Bites 26, 27

ramadan bites

Ramadan Bites 26, 27

Spicy Cauliflower Stir Fry

Mushrooms in a Creamy Garlic Sauce

 

 

Spicy Cauliflower Stir Fry

Nutritional Benefits:
  • Cauliflower is from the cruciferous vegetables that have cancer fighting properties, particularly due to the sulfur compound, sulforaphane. This also improves blood pressure and kidney function. It is high in vitamin C, K, betacarotene
  • Carrots are high in beta-carotene (important here in cancer prevention and macular degeneration), fiber (important for digestive health and reducing bad cholesterol from the blood vessels), and antioxidants. Also they are high vitamin A ( important for eye health), Vitamin C (increasing white blood cells and immunity), Vitamin K, vitamin B8, pantothenic acid, folate, potassium ( a vasodilator, opening up the blood vessels and increasing blood circulation), iron, copper, manganese and carotenoids(prevent insulin resistance and keep blood sugar low).
  • Cardamom has cardiovascular and gastrointestinal health benefits, as well as having anti-microbial, anti-spasmodic and anti-inflammatory properties. It also acts as a detoxifying agent and improves blood circulation.
  • Cinnamon is an amazing spice which is an antioxidant, anti-inflammatory, antidiabetic, antimicrobial, anticancer, lipid-lowering and cardiovascular disease-lowering compound.
  • Cilantro is high in potassium (important component of cell and body fluids that help regulate heart rate and blood pressure.), calcium, manganese ( used as a co-factor for the antioxidant enzyme, superoxide dismutase.), iron (essential for red blood cell production) , and magnesium. It also contains B vitamins, and is very high in vitamin C (powerful natural antioxidant, provides 45% of RDA/100g), vitamin A (provides 225% of RDA/100g. It is a fat-soluble vitamin, and antioxidant, important for healthy skin and eyes). It is also an extremely high source of vitamin K (It limits neuronal damage in the brain and provides 258% of RDA/100g)
  • Bay leaf contains a phytonutrient, called parthenolide, which is an anti-inflammatory and it contains other phytonutrients; catechins, linalool (has anti-anxiety properties), and parthenolide, which help prevent damage of cells by free radicals. They also contains caffeic acid and rutin important for heart health and lowering cholesterol.
  • Clove extract contains various bioactives compounds such as flavonoids, hexane, methylene chloride, ethanol, thymol, eugenol (preserves bone density and acts as a pain killer and reduces inflammation.), and benzene. These have antioxidant, hepato-protective, anti-microbial (particularly in oral health), and anti-inflammatory properties. Also in large quantities in contains protein, fiber and a large array of vitamins and minerals, including calcium, iron, vitamin C and B vitamins.
  • Lemon juice- Lemons are high in vitamin C, calcium, potassium, and pectin fiber. It also has medicinal and antibacterial properties, as well as being a blood purifier. The Prophet (PBUH) liked citrus (Utrujj) and said, “The example of the believer who reads the Quran is the example of the Utrujj: its taste is delicious and its scent is pleasant.”
  • Peppercorns are high in manganese, iron, potassium, vitamin-C, vitamin K, and dietary fiber. Black pepper has anti-inflammatory (beneficial for coughs and respiratory issues and antibacterial properties (helping to fight infections and increasing the body’s immunity) too.
  • Peas have anti-inflammatory properties due to their high vitamin C, E, zinc and omega-3 fatty acid content. The fiber and protein content are beneficial in blood sugar regulation and help digestive processes. The B-vitamin content is beneficial for heart health and preventing osteoporosis. They are also high in antioxidants which are important for immunity.
  • Olive oil is high in antioxidants (preventing free radical cell damage) and monounsaturated fats (good fats). It has also been mentioned in the Quran many times, “And (We brought forth) a tree issuing from Mount Sinai which produces oil and food for those who eat.” (23:20) “He causes to grow for you thereby the crops, olives, palm trees, grapevines, and from all the fruits. Indeed in that is a sign for a people who give thought.” (16:11)

INGREDIENTS

  • Salt, 1tsp
  • Cinnamon stick, 1
  • Cardamom, 2
  • Cilantro, raw, 1TBS
  • Bay leaf, 1
  • Cloves, whole, 2
  • Black Peppercorns, 3
  • Lemon Juice, 2tsp
  • Peas, frozen, 2oz
  • Cauliflower, raw, 1 small
  • Carrots, raw, 2 large
  • Extra Virgin Olive Oil, 2 tsp

PREPARATION INSTRUCTIONS

  • Cut the carrots into thin strips and separate the cauliflower into small florets.
  • Then heat the oil in a frying pan or wok, add the cloves, cinnamon, cardamom, peppercorns and bay leaf and salt stir fry for a few minutes.
  • Then add the carrots and cauliflower and continue to cook for another 5 mins.
  • Add the peas, lemon juice and chopped coriander and cook for another 5 mins.
  • Garnish with the remaining coriander and serve.

 

Mushrooms in a Creamy Garlic Sauce

Nutritional Benefits:
  • Mushrooms provide selenium, potassium, riboflavin, niacin, vitamin D.
  • Fat free sour cream (opt for the fat free variety as it is high in saturated fat). It is high in calcium (important for skeletal health and function of nerves, muscles and heart), riboflavin (important for converting food to energy, for making vitamin B-6 and folate eaten available and to boost red blood cell counts.), phosphorus (works with B vitamins to ensure proper kidney, muscle and nerve function), vitamin B-12 (important for healthy nerve cells and may help with some autoimmune conditions).
  • Cilantro has many benefits such as rids the body of heavy metals, improves sleep and reduces anxiety, lowers blood sugars, its antibacterial properties prevent UTI’s and food poisoning, aids digestion and prevents neurological inflammation. It also is high in flavonoids (provides anti-oxidant benefits), potassium (important for cardiac health), vitamin K and calcium (important for strong bones) and A (important for vision, immune and skin health).
  • Mint promotes digestion and soothes the stomach. It also stimulates the digestive enzymes that absorb nutrients from food, specifically fat and convert it to energy.
  • Herbs are generally very beneficial and are mentioned in the Quran in Surah Ar Rahman [55:12],as a blessing from our Lord. “And grain having husks and sweet scented plants.”
  • Garlic is very rich in Vitamin C (important for immunity), Vitamin B6 (important for immunity, metabolism, and healthy heart and skin.), manganese (Important for bones and fat and carbohydrate metabolism.), as well as a sulfur compound, Allicin (This has been shown to prevent organ damage due to heavy metal toxicity.), and antioxidants (protection against cell damage and ageing). The variety of food provided for us is mentioned in the Quran in Surah Al Baqarah (2:61) “And (recall) when you said, "O Moses, we can never endure one (kind of) food. So call upon your Lord to bring forth for us from the earth its green herbs and its cucumbers and its garlic and its lentils and its onions.” (Moses) said, “Would you exchange what is better for what is less? Go into (any) settlement and indeed, you will have what you have asked.
  • Bay leaf contains a phytonutrient, called parthenolide, which is an anti-inflammatory and it contains other phytonutrients; catechins, linalool (has anti-anxiety properties), and parthenolide, which help prevent damage of cells by free radicals. They also contains caffeic acid and rutin important for heart health and lowering cholesterol.

 

INGREDIENTS

  • Mushrooms, 12oz
  • Extra Virgin Olive Oil, 1 TBS
  • Bay leaf, 1
  • Garlic, 3 cloves chopped
  • Fat free sour cream, 8oz
  • Fresh mint, 1 TBS chopped
  • Cilantro, 1 TBS chopped
  • Salt, 1 tsp

 

PREPARATION INSTRUCTIONS

  • Cut the mushrooms in half and set aside
  • Meanwhile heat the oil in a pan, add the garlic and bay leaf and stir fry for a minute or so. Then add the mushrooms and cook for a couple more minutes.
  • Remove from the heat and stir in the sour cream, mint, cilantro and salt. Cook for further 2 minutes on low heat.
  • Place in a serving dish and garnish with remaining mint and cilantro. Can be eaten with brown rice or Quinoa.