Saturday, March 10, 2012

Pesto vs. Chutney:


Pesto is a sauce that originated in the Genoa area of Italy, commonly known as Italian Riviera.  That region is famous for its variety of vegetables.  When we were visiting Genoa our guide had mentioned that the population of Genoa region relies heavily on vegetarian diet.  Columbus was born in Genoa.  My totally unsubstantiated theory is that he was looking for the land of chutney from which Italians derived inspiration for pesto.  Actually to be fair, chili peppers used in chutney were brought to India by Portuguese sailors from Brazil many years after Columbus had discovered the “new world”.

Pesto is made by grinding together basil leaves, garlic, pine nuts, olive oil and parmesan cheese.  Traditionally, pesto is made in mortar by grinding with a pestle using circular motion.  Sounds familiar?  It should be to all Indians because that is exactly how chutney is made.  These days pesto is made with many types of ingredients.  The following table illustrates some of the best combination of ingredients for different types of pesto and chutney.


Basil
Arugula
Spinach
Cilantro
Cilantro
Mint
Tomato
Ingredient
Pesto
Pesto
Pesto
Pesto
Chutney
Chutney
Chutney
Basil
X






Arugula

X





Spinach


X




Cilantro



X
X
X
X
Mint





X

Pine Nuts
X






Walnuts

X
X




Peanuts



X
X
X
X
Olive Oil
X
X
X
X



Parmesan
O
O
O




Garlic
X
X
X
X
X
X
X
Chilies




X
X
X
Tomatoes






X
Salt
X
X
X
X
X
X
X
Lemon




X
X
X
Ginger




O
O
O
O= optional,  X=required

These days pesto or chutney is easily made by grinding together the ingredients in a food processor or grinder while pouring oil or water until a creamy consistency is obtained.

Thursday, March 8, 2012

How to cut 50% Carbs from your Sandwich:


By definition, "sandwich" stands for two slices of bread containing some edible item(s) between them.  "Sandwich" has also become a verb; “I was sandwiched between two fat persons in the plane”.  In order to cut the carbs from a sandwich we have to get away from the accepted definition of “sandwich” and create a new definition.  The part of any sandwich that gives it a high carb rating is the bread.  As the breads have become more and more “sophisticated”, they tend to become greater in carb content.  While a slice of plain whole wheat bread may have 15g of carbs, a slice of bagel has 20g of carbs, and a slice of ciabatta bread has 25g of carbs.   The simplest way to reduce the carb content of a sandwich is to cut the amount of bread in it.  Let’s say that you are eating out and order a sandwich containing some vegetables like lettuce, tomatoes, onions, cucumbers on whole wheat bread.  That sandwich has a total of 35g of carbs (15g for each slice of bread and 5g for the veggies).  If you simply take out the top slice of bread and don’t eat it, you have reduced the total carb content to 20g of carbs, almost half of the 35g for the regular sandwich.  Simple enough?  If you are going to eat at home and have the opportunity of making your own sandwich then you can use the following recipe:

1.  Cut a lot of tomatoes, cucumbers, onions, and avocados.  Keep some sprouts and baby spinach leaves on hand too.



2.  Toast two slices of bread.
   
   3.   Spread pesto or chutney on the toast along with, and optionally, olive oil or mayo.

   4.    For the ease of eating, cut the slice of bread in two and then load it up with the veggies.  Add salt and pepper per your taste. Cheese is optional.





    5.  There, you have a sandwich which is highly satisfying, fills your stomach, and with only half the carbs (35g).  Look for “open-faced sandwich” at expensive restaurants or at your home!  I eat such sandwiches at least three times a week.

    6.   ..and here’s new me! 
You too can create a new you.