Pizza the Neapolitan Cuisine

-->

Pizza the Neapolitan Cuisine (Greco- Roman period food) got popular globally by migrating Italians to other countries as a means of sharing their cultures to the natives. It is a highly accessible dish and can be tailored to adjust the local tastebuds allowing unlimited variations. It is rich, but complete food often cooked with simple ingredients. 

 

-->

In Pakistan don’t think any Italians migrated and introduced Pizza.But In early 90s the influx of returning Pakistani families from Gulf Countries after the war brought the demand for pizza since they have been consuming it from the many international pizza chains. Since then, every other day we have new pizza chains coming up, bakeries have their own versions, restaurants have it on their menu, and people love to bake them at home filling it with the endless topping of their choice. 

 So, in my persuit of cooking healthy tasteful and varied meals, I started experimenting with different styles of Vegetable pizza.

The rule of thumb when I am cooking is more vegetable, specially the green leafy ones, wholewheat/whole grain carbohydrate, low or reduced fat dairy, minimum possible additives and food colors and packaged products. Keeping these in mind I have put together the ingredients for vegetable pizza often stacking with a medley of crunchy vegetable on wholewheat thin crust topped with preferably reduced fat mozarella.  I generally use less cheese topping, you might want to use more.

Unlike Newyork where wholewheat pizza dough is common on super market shelves, we don’t get it so easily in Karachi.  Thankful to Necos whole food store for making wholewheat pizza dough for me.  It can be easily made at home well. Nonetheless, the ready to roll dough from Necos made my life easy.

Following the guidelines from Dr. Maya Adams, from Stanford University, she is teaching Cooking and Child Nutrition course that I am currently enrolled in, I made the pizza sauce instead of using one off the super market shelf. We will be safe from chemical preservatives and artificial colors with homemade pizza sauce, it is easy and can be adjusted as per our taste and available ingredients.

Pizza Sauce

Ingredients:

½ KG- ripe red tomatoes

1 medium onion

1 tbsp chopped or paste garlic

¼ tsp salt

½ tsp brown sugar

1 tsp mixed Italian herb (Basil, Oregano, Thyme)

¼ tsp red chillies or ½ tsp red chillie flakes

Can also use chopped green chillies

1 tbs olive oil

Instructions:

-Chop tomatoes and onions.

- In a pan sauté onions in olive oil until and then add garlic and sauté until transparent

-add tomatoes, salt, sugar, chillies and let cook until mushy

- now puree it with a hand beater/motorized smoothie maker/or blend in a blender and put back in the pan. You can leave it chunky if you want, taste equally good.

- stir in the corn flour and herbs until completely blended

- simmer for 2 more minutes and let cool before spreading on the crust.

Pizza Toppings:

There are no set ingredient for this, however, my suggestion is to experiment with more leafy green vegetable since they are nutrient dense. Vegetable in any combination and quantity can be used, following are my favourite and I often top my vegetable pizza from this list sometime all of it:

-       Spinach, just removed their stems and leave the whole leaves

-       Mustard (Methi saag)

( wash and rub a bit of lemon juice, black pepper/lemon pepper and olive oil on leafy greens

-       Sliced mushrooms

-       Capsicum

-       Sundried tomatoes

-       Onions

-       Olives

-       Pickled jalapeno

Putting it all together:

Roll the wholewheat pizza dough on a pizza pan, and spread the sauce, top with green leafy vegetable and then on top of it rest of the vegetable. Finally top with shredded mozzarella cheese, try to use the reduced fat cheese if you can find it. The pizza is generally done in 15 minutes on high in the medium shelf of the oven. I also often bake the pizza on outdoor grill, taste awesome.

Chicken Liver Pâté

-->

   Chicken Liver Pâté a Classy French Delicacy

We have been eating sauted, grilled or fried chicken liver with different spices, now its time to try it in a different way. Yes the French way, in the form of a creamy, smooth delicately herb flavoured Chicken Liver Pâté.

Chicken liver pate is a high class spread prepared by combining chicken liver cooked with onions, garlic, butter/olive oil and a range of other flavorings, herbs and finely chopping or pureeing the mixed ingredients. The mixture is then refrigerated so it can develop its full taste in at least 2-3 days.

They are generally used for appetizers spread over crackers or toasts chicken liver pate is often considered a high-class spread. Pate can keep for several weeks refrigerated or months frozen if covered with a layer of butter before it is stored preferably in small Ramekins or bowls.

There are many versions of Chicken Liver Pate around the world, varying with cultures, cooking traditions, available ingredients adjusting to different tastes and so on. Thus there are hundreds of different recipes available to create that palatable perfect bowl of Chicken Liver Pate. The recipes allows adjusting the amount and selection of different ingredients to suit taste, and preferred calorie intakes as well as available ingredients. 

Multigrain wholewheat sandwich filled with chicken liver Pate, sundried tomatoes and crispy lettuce

 Here goes my version using the locally available ingredients in Karachi. It turned out really delicious, and I have been using this spread on crackers, toasts, sandwiches, papays.  My favourite is to spread it on wholewheat multigrain toasts, throwing in a big stack of fresh green salad leaves and rocket, some chopped sundried tomatoes and few capers. 

 Here I get a delicious, gourmet sandwich ready in a jiffy.  

Ingredients:

-1/2 KG Chicken Liver (preferably light coloured)

- One big onion chopped

- 2 tbsp chopped or minced fresh garlic

- 2 bay leaves (tez patta)

- 3 tbsp Olive Oil/Butter

-250 gms- One packet of low/no fat milk, can use whole milk if not calorie concious

- 200gms of Danish Feta/Light Cream/Cream cheese

-Thyme

- a fresh bunch of Dill (soya)

-Fresh coarsely ground black pepper

-Capers (optional)

-Mustard Powder

-Salt to taste, omit if using Feta.

Cooking Instructions

Step-1 Preparing

- Trim all fats and connective tissues from the chicken liver, remove the heart, and chop liver in 2-3 pieces each

- In a steel/plastic bowl soak the liver in the milk for 3-4 hours

Step-2 Cooking

- Heat butter/oil in  a pan and lightly sauté the garlic and onions

-now add the chicken and cook for a few minute, don’t brown it or it will make the texture of Pate coarse and hard instead of smooth and creamy.

- Now add the milk and let it simmer for 6-7 min

- Add mustard while it is still simmering

- cook until all soft and mushy

- remove the pan from heat and let it cool for bit and remove bay leaves

- Now puree this mixture using a hand held electric blender or food processor

-Add cheese/Cream, black pepper, capers, tyme while still blending
- Now fold in 1/4 cup chopped dill
- The final produc should be a creamy smooth paste with green dill and coarsely chopped black peppers, and bits of other herbs showing.

 Step-3 Storing:
 

- While still hot spoon it in small Ramekin or small bowls for refrigeration.

- Ideally the Pate is covered with a layer of fat/butter, this increases the shelf life and gives it a flavour. I don’t add butter just to avoid added fat, it still taste just as good.

Vegetable Soups

 Vegetable based soups are healthy, nutritious and good for weight watchers

-->

Soups are light healthy and nutritious specially the vegetable based ones are low in calories. Vegetable soups are great even during the summers, many taste great colder,; chilled or at room temperature. Packed with valuable  option vegetable soups offer a high nutrient density with a low energy density - this means that we get lots of key nutrients including vitamins and minerals for relatively few calories.

In persuit of creating healthier meals and for maximum benefits from vegetables, I experimented cooking different vegetable based soups. They turned out pretty good, great texture and flavours combined together in palatable and of course without adding calories and adding vital vitamins and minerals in your diet.

Mostly I serve the soups with toasted multigrain bread with or without Olive butter, or sandwiches and wraps made with grilled fish/chicken and raw vegetable, over wholewheat multigrain bread pr pita/roti, and fresh cut vegetable salads with a light dressing. These soups and sandwiches meals a filling afternoon snack,  pack it for office lunch, brunch on Sundays, light evening meal, sides at big dinners or lunches. 

 

-->

The bakery at the Hyperstar Karachi bakes a selection of great tasting artisan whole loaves.

Here are some important tips on ingredients, note that the calorie count changes with the addition and deletion, or replacement of ingredients.

-       Many recipe calls for stock, I used vegetable stocks, sometime Knorr Chicken Cubes, mostly home made chicken broth and for many recipes completely omitted it out and used plain water.

-       In cream soups, I used reduced/low fat light cream, and got some delicious results using Lebaneh also referred to as greek yogurt, soft cheese.

-       For garnishing I used toasted peanuts, sunflower seeds or pumpkin seeds as well.

-       Please note that all the dullops of extra cream/labnah/sour cream, or tossing the seeds also add calories.

 Some well tested Recipes

Broccoli Soup

  1- Cream of Broccoli Soup:

Ingredients

1 tablespoon Olive Oil

1 1/2 pounds fresh broccoli

1 large onion, chopped

2 Tbs chopped garlic or roasted garlic flakes

2 big tomatoes, chopped

Salt and freshly ground black pepper

Red Chillie Flakes

4 cups home made chicken broth chicken/vegetable

Directions

• Heat oil in heavy medium pot over medium-high heat.
• Add broccoli, onion, garlic and saute until onion is translucent, about 6 minutes.
• Now add broccoli
• Add stock and bring to boil.
• Simmer uncovered until broccoli is tender, about 15 minutes.
• Pour in cream (optional if you simple broccoli soup don’t add cream/lebaneh).
• With an immersion blender, puree the soup.
•  Add salt, to taste, and the pepper.
• Replace the lid back on the pot.
• Serve hot garnished with sour cream/lebaneh and toasted seeds.
•  Toasted multigrain bread makes it a complete meal.

Cream of Broccoli Soup

African Peanut Soup

2- African Peanut Soup:

Ingredients: 

1 tablespoon extra-virgin olive oil


 medium sized onions, chopped


2 large red or green peppers, chopped


6 garlic cloves, minced
1

6 big crushed tomatoes


4 cups low-sodium vegetable broth/Knorr chicken cube


1 teaspoon fresh pepper

1/2 teaspoon chili powder


2/3 cup extra crunchy natural peanut butter


1 tablespoon fresh corriander  
 

Instructions: 

1.              Heat olive oil in a large pot over medium heat. Cook onions and bell peppers until lightly browned and tender, adding in garlic at the end to keep from burning.

2.              Stir in tomatoes and their liquid, the vegetable broth, pepper, and chili powder. Reduce heat to low, uncover, and simmer for 15 minutes.

3.              Stir in peanut butter and corriander until well blended, and serve garnished with toasted peanuts and corriander.

Makes:   4 - 6 servings

Butternut Squash (use same recipe for pumpkin soup)

Ingredients:

•               1KG Butternut squash/pumpkin. peeled and cubed
•             2 medium onions
•          6 cloves garlic (optional)
•         2 Tbsp. butter or vegetable oil
•      1/2 tsp. salt plus more to taste
•      8 cups chicken or vegetable broth

-->

Preparation:

1.              Halve, seed, peel, and cube the butternut squash. Set aside.

2.              Halve, peel, and chop the onion. Mince the garlic, if you like.

3.              Heat a large pot over medium-high heat. Add the butter or oil and the chopped onion. Sprinkle with 1/2 tsp. salt. Cook, stirring occasionally, until the onion is soft, about 3 minutes.

4.              Add the garlic and cook until fragrant, about 1 minute.

5.              Add the squash and the broth. Bring to a boil. Cover, reduce heat to a simmer, and cook until the squash is very tender, about 20 minutes.

6.              Transfer small batches to a blender. Or use a smoothy blender to puree

7.              Add more salt and pepper to taste.

8-       Serve with  a dullop of sour cream and toasted pumpkin seeds

Makes 4 to 6 servings

Butternut Soup

 

Lean Bean

Beans are a easily available and cheap source of high protein and energy belong to the legumes and bean family of plant food. More than 13,000 species are found worldwide. 

A wide selection of beans are available in Pakistan that includes, red kidney beans, black eye beans, chickpeas, the bengal gram, mung and masoor beans, green pea and many others. The tiny colourful beady food are packed with valuable micro and macro nutrients and fibre rich, and symptous dishes can be created with them. Bean based dishes can be great protein source for weight watchers, and for people following vegetarian diet. 

Find here recipes of two of my latest creations of bean based hearty soups.

 

-->

Barley and Bean Soup

-       ½ cup Barley (dry)- 250cal

-       ½ cup black eye beans (dry)-100

-       50gms quinoa (dry)- 260cal

-       canned fava beans- 110

-       2 tsp lemon pepper-0

-       1 tsp basil- 0

-       1 tbsp bruised fresh pepper-8

-       1 tbsp garlic flakes- 16

-       ½ tsp ground red chillie/cayenne pepper-6

-       ½ KG chopped tomatoes-110

-       two medium sized chopped onions

-       2 bay leaves

-       Vegetable/chicken stock- fresh or cubes at least 2 full cups/cubes

Makes 8 -10 cups 8 oz cups

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Preparation:

Soak overnight in a bowl: black eye beans, quinoa and barley

Cooking Instructions:

-       wash the soaked ingredients and put in a big pot covered with 1.5 ltrs of water with chopped onions and bay leaves .

-       leave it for cooking for at least 45 minutes or until the beans are tender.

-       Add chopped tomatoes and all other spices alongwith the stockand the canned fava bean

-       Cook for another 20 minutes

-       When its consistency is desired which is thick and chunky serve it piping hot with any crusty artisan wholewheat bread.

-       Approximately 100Cal in one 8 oz bowl.


16 Bean Soup
Can be cooked with any number and combination of beans, just ensure they all get cooked at the same time and temperature. I generally use a combination of canned and dry beans.

For the following recipe, I used the 500gm packet of  Goya 16 bean combination.

Ingredients

500 gms, mixed beans
1 large onion, chopped

4 large fresh tomatoes chopped
2 garlic cloves, minced
1 teaspoon salt
1 teaspoon chili flakes
1/4 teaspoon lemon pepper
1  teaspoon fresh pepper corns crushed
2 bay leaf
10 cups water
1 can (14-1/2 ounces) stewed tomatoes
1 tablespoon tyme

1 Cooriander and Dill sprigs

Cooking Instructions:

- Soak the beans overnight

-Place beans in a Dutch oven; add water to cover by 6 in. Bring to a boil; boil for 2 minutes. Remove from the heat; cover and let stand for 1 hours or until beans are softened. 

-add chopped onions, gasrlic and bay leaves 

- when beans are tender, remove the bay leaves 

- Add fresh and canned tomatoes and spices;
lemon pepper, chili flakes, pepper,

- let cook for another 20 minutes

-now add thyme and let simmer for 5 min

- garnish with fresh corriander and dill.