Sesame seeds are my favourite kitchen condiment, be it white or black. I love to use them in both my cooking and baking for their flavourful aroma. Besides, their tiny size and contrasting colours give an elegant touch to any simple dish. So, for sure, any recipe with sesame seeds as an ingredient would catch my attention, just like this popular Japanese home-style dish that I learnt from Ju of Little Teochew. It calls for black sesame seeds to be  toasted and grinded lightly to bring out the extra flavour. When mixed with seasonings, it forms a wonderful dressing for the blanched beans to give a light and healthy dish. Captivated by her strong recommendation and fabulous shots, I was convinced that this is a must-try recipe. She further pointed out  that the recipe was a creation of “Martha Stewart of Japan” Harumi Kurihara, a celebrity homemaker and television personality in Japan. That’s also how I got introduced to the delightful world of Japanese cuisine. Thanks Ju!

Since then, I became increasingly eager to learn more about Harumi’s recipes. I started off by first going to the library to search for her cookbooks. I managed to borrow one among her many published titles – “Harumi’s Japanese Cooking” which features  plenty of easy to prepare meals. This cookbook was awarded “Best Cookbook of the Year” by Gourmand World Cookbooks Awards in 2004. The recipe I posted today is adapted from it. I gave a little tweak to the recipe to suit my liking, in which I substituted green beans with fine French beans for extra crunchiness. I also added a little bit of white sesame seeds to help me judge the stage of the toasted sesame seeds better as it’s impossible to do so with black sesame seeds and avoid having burnt seeds.

I made this dish for my mother in law’s to sample during her recent visit. I was a bit worried of her response as she usually avoided eating anything with sesame seeds as she found them irritating and hurtful given that they often get lodged in between her denture and gum. Being mindful of her aversion, I used food processor to grind the toasted seeds more finely before mixing them with seasonings in a bowl to get a smoother paste. I made the dressing in advance and store them in the refrigerator. I couldn’t believe that she fall for this dish at her first bite. She was so impressed by how quickly I prepared this dish. Now she can’t wait to try it out this recipe herself when she returns home. She totally agrees that it is a great way to incorporate seeds in her diet.

I’m so happy to find a new way of enjoying fine French beans and black sesame seeds. My son loves this sesame dressing so much that he even licked his bowl clean. All said, I felt encouraged to make this dish more often in future.   

>>> Click on PAGE 2 BELOW for Fine French Beans with Sesame Dressing and step by step photos…………

I discovered moong dal (mung bean, 绿豆) through my Indian friend who introduced me to Indian cuisine some time ago. The husk of moong dal is green in colour, but the bean itself is yellow after de-husking.  It is commonly used by Chinese in making dessert (such as green bean soup and sweetened green bean paste). Amongst all the beans and lentils, split moong dal is the easiest to cook as it do not need pre-soaking or pressure cooking. It is also an excellent source of high quality protein that is easier to digest as compared to meat. Hence, the Indian ancient medical science Ayurveda recommends moong dal for children and the elderly.

This recipe is my own concoction. Although I uses very little mild Indian spices and herbs in this recipe, you are free to adjust the amount to suit your toddlers’ liking. It requires very minimum time and effort to create this dish. As this is a very versatile dish, you can easily recreate this recipe using any kind of lentils or beans such as green lentil, yellow lentil, red lentil, cow pea, chick peas etc. It is also a wonderful dish which you can hide include in your kid’s diet  a variety of vegetables such as potatoes, sweet potatoes, tomatoes, brinjals, beans, cabbage, raddish etc. Or, if you have to clear your leftover vegetables in the kitchen, this dish can be your solution. You can choose to make this curry either thick or thin, depending on whether you want to serve it with rice or chappati.

Despite its name, this dish is not spicy at all. Cooked with a variety of herbs and spices, the moong dal is infused with delicious flavour. The cooked pumpkin and tomatoes give it a velvety texture as well as enhancing its taste.

I love to cook this super-fast dish now and then as my son never seems to get tired of eating it over and over again. 

It’s good to start exposing your toddlers to cuisines from different culture so as to widen their choice of food  and they can grow up to be cultural rich.

Healthy food doesn’t need to be expensive. If you are looking for a quick and easy, healthy, hearty, meatless yet tasty meal without having to burn a hole in your pocket, this dish is just perfect for you.

Other reading reference: Click here

>>>>>>> Click on PAGE 2 BELOW for lentil and vegetable curry recipe and step-by-step photos…………

My Legume Love Affair is created by Susan of the Well Seasoned Cook. This month, MLLA 22nd addition is hosted by Sowjanya of Ruchikacooks. You can participate by submitting an entry before 30 April 2010. Click here for the host line-up.

Lentils

I love eating all kinds of tree nuts. Once I start munching them, I can never put a stop to it. Yes, I can go nuts on nuts! So too is my hubby. We are “NUTTY” people!

During festive seasons, we see wide selection of processed nuts at the supermarkets. We will be spoilt by choices. For the premium brands, the prices are not cheap as well. Because of that, we only consumed them sparingly and selectively.

Recently I chanced upon a great recipe on how to roast cashew nuts in a newspaper. The steps are super-duper straight-forward except that it takes an hour to roast the nuts. One must also keep an eye on the nuts to avoid over-roasting. Since then, we got to enjoy this healthy snack, by the kilos with huge savings. A kg of high quality cashew nuts only cost S$16. With the approaching Christmas and Chinese New Year, these DIY roasted nuts are ideal for serving to family and friends. Don’t you agree?

There is, however, a note of caution. Tree nuts (walnuts, almonds, pecan, pistachio, Brazil nuts, hazelnuts and cashews) and peanuts (legume) may pose allergy and choking hazard to baby and toddlers. Last December, my 4-year old son had developed an asthmatic cough after consuming some grounded peanuts. Although he has fully recovered, we were advised by a pediatrician that he should avoid peanuts until he is older. So parents, remember to consult your pediatrician before introducing any kind of food that may pose risk of allergy to your kids, more so if your family has history of nuts allergy or other food allergies. (for further reading, please click here.)

Below is some useful information about cashew nuts I found from internet that I would like to share with you:

Health benefits of eating cashew nuts:

1. Cashew nuts are cholesterol-free and rich in heart-protective monounsaturated fats. Because of this, they help support healthy levels of low good (HDL) cholesterol. With 37.7 % of the daily recommended value of monounsaturated fats, cashew nuts can reduce triglyceride levels in diabetics, protecting them from further complications.
2. Cashew is a great antioxidant. With it high copper content, cashew nuts helps the body utilize iron, eliminate free radicals, develop bone and connective tissue, and produce the skin and hair pigment melanin. Copper is vital in energy production and antioxidant defenses, producing greater flexibility in blood vessels, bones and joints.
3. Cashew nuts’ high magnesium content helps to protect against high blood pressure, lower risk of heart disease and promote normal sleep patterns in menopausal woman. Magnesium also works with calcium to support healthy muscles and bones in the human body.
4. Cashew nuts, like other nuts, have been associated with a reduced risk of gallstone diseases.
5. Cashew nuts have a high energy density and high amount of dietary fiber, both which have been attributed to a beneficial effect on weight management, but only when eaten in moderation.
6. Cashew nuts helps to maintain healthy gum and teeth.
7. Cashew nuts are considered to be a “low-fat nut” as compared to other tree nuts such as almonds, walnuts, peanuts and pecan. They are also a good source of oleic acid, the same fatty acid that makes olive oil so heart healthy.

 
Type of cashew nuts:

• The Brazilian cashew is the largest, softest and whitest cashew. Some find them sweeter or richer in taste.
• Cashews from India are smaller and crispier. They can be either sweet or bland. They are more ivory in color. Do you know that India is the largest producer and exporter of cashew kernels in the world?
• Vietnam cashew pieces are extremely sweet. Those nuts shown in this posting are the produce of Vietnam.

 
How to select:

• Whether purchasing cashews in bulk or in a packaged container, make sure that there is no evidence of moisture or damage by insects and that they are not shriveled.

 
Storage tips:

• Due to their high content of oleic acid, cashew nuts are more stable at room temperature. Hence, they should be stored in a tightly sealed container in the refrigerator, where they will keep for about six months, or in the freezer, where they will keep for about one year.

How much cashew nut to eat:

• Eat 18 medium cashew nuts in one serving (30 grams). Don’t eat more than 3 servings per week. If you need to gain weight, then you can add 2 more servings to your weekly intake. Always ensure that you are replacing other dietary fats. By simply adding the cashew nuts to your diet, you will add extra calories to your diet.

How to maximise the benefits of cashew nuts:

• Avoid salted, oil-roasted cashew nuts to reduce sodium and added fats in the diet. Choose the plain variety and roast them yourself (without adding oil) by following the instructions in my post. For a bit of variety, add cashew nuts to your favourite stir-fry recipe.

Source:

- Organic cashew nuts
- Cashew.in – The Cashew Nut WWW Database
- Health 24 – Nuts
- Healthy Benefits of Cashew Nuts
- WHFoods: Cashews

>> Click on page 2 below for step-by-step instructions on how to roast cashew nuts………..

In our healthy promoting diet, black bean is an exceptionally great legume with its unique and solid nutritional profile. They are an excellent source of molybdenum, fat-free high quality protein, dietary fiber, flavonoid anti-oxidants (anthocyanins), vitamins (B1) and minerals (folate, manganese, magnesium, phosphorus and iron). It also contains a small amount of omega-3 fatty acids which is about 3 times more than other beans.

A list of health benefits derived from black beans is as follows:
- detoxifying sulfites (note: sulfites are a type of preservative commonly added to prepared foods)
- lowering cholesterol
- good choice for individual with diabetics, insulin resistance or hypoglycemia
- preventing constipation and digestive disorders.
- rich in antioxidants
- acts as a protection against cancer
- stabilizing blood sugar levels
- increasing your energy
(Source: WHFoods)

Now, the question is how to incorporate black beans in your meal plan? If you do a search online, you may find a variety of cooking methods for black beans. But today, I share with you a very simple and easy black beans soup which I used to drink as a child.

The recipe is adapted and modified from here.

Ingredients:
150g black beans
300g pork ribs
15 nos red dates (removed seeds)
2 slices of ginger
1200 ml water

Methods:
1) Put black beans in a frying pan and dry fry over a medium-low heat until the beans’ coat starts to crack slightly. Dish up and rinse. (Note: this method is to remove the smoky smell from the beans.)
2) Blanch pork ribs over boiling water. Rinse, drain and set aside.
3) Bring water to a boil and add in all ingredients.When the water re-boils, reduce the heat and simmer for another 2 hours.
4) After 2 hours, turn off the heat and serve.

My Legume Love Affair is created by Susan of the Well Seasoned Cook. This phenomenal event draws a large volume of entries each month. This month, MMLA 10th helping is hosted by Courtney of Coco Cooks. You can participate by submitting an entry which must be either a starter or dessert before 30 April 2009. Click here for the host line-up.

Recently I was given a packet of red beans (Azuki beans) by my cousin sister who had bought it personally from Japan. To my astonishment, these Japanese red beans are as shiny as pearls. They are totally different from those sold in the local market. Therefore, I picked this recipe to try out these beans. The results is: The paste texture is thick and very smooth. The beans were so soft that it will “melt” into your mouth. It is simply marvelous!

Below is my modified version (originated from this source)

Serve: 5-6

Ingredients:
1500 liter water
200g red beans 红豆
30g dried lotus seeds 干莲子
10g dried lily bulbs 干白合
1 quarter (or half) dried tangerine peel 陈皮 – soaked until soft, scraped off the pith (optional)
5-6 pandan leaves 香兰叶 – tied together (optional)
½ rice bowl yellow crystal rock sugar 黄晶冰糖 (or any type of rock sugar)

Methods:

1. Wash red beans, dried lotus seeds and dried lily bulbs. Remove bitter pit from lotus seeds. Soak with clean/ filter water for 2 hours. (Remove lily bulbs before 2 hours if they are too soft).
2. Bring water to boil. Then, add in red beans (including water used for soaking), dried lotus seeds, dried lily bulbs and dried tangerine peel.
3. When the water re-boils, turn the heat into medium low flame and simmer for 2 hours. Cover the lid during the cooking process. Use a bigger pot if necessary. Add in pandan leaves and boil for ½ hour. Remove pandan leaves and dried tangerine peel.
4. Then boil under high heat for another half an hour.
5. Boil the red bean until it turns to paste form and with appropriate water level. Add in water crystal rock sugar.

Notes:

1. Do not soak red beans for too long. Max 1-2 hours. If no time to soak, just extend the cooking time. Do not soak red beans with hot water.
2. Pandan leaves and dried tangerine peel are 2 optional items but they are essential to increase the aroma.
3. Water can be added during the cooking process. The ratio between the red beans and the water is subject to personal preference. It is important that red bean paste should not contain too less red beans otherwise it will become red bean soup.
4. Rock sugar should be added towards the end. Otherwise the red beans will not turn to paste.
5. The reason for boiling red beans with high heat is to make it become paste.
6. Fresh lotus seeds and lily bulbs can be used but the cooking time must be reduced especially for fresh lily bulbs.

(a) Japanese red beans

(b) Dried lotus seeds (c) Dried lily bulbs


(d) Fresh lily bulbs

Ingredients:
½ onion (chopped)
50g chicken breast meat (cut into small chunk; marinated with light soya sauce, sugar and corn flour)
3-4 cherry tomatoes (cut into half)
1 can of baked beans (125g)
1 potato (cut into cubes)

Seasonings:
2 tbsp tomato ketchup
Dash of salt and sugar
Water

Methods:
1. Heat up wok with oil. Stir fry chicken lightly. Dish up and set aside.
2. Sautee onion until transparent.
3. Add in potatoes and water. Cover with lid and cook for a while.
4. Open lid and add in tomatoes, baked beans and seasonings. Mix well, cover with lid and cook with medium heat for a while.
5. Add in chicken and mix well. Serve.