WINTER SQUASH BREAD RECIPE. ALSO, SQUASH AND NUTS BREAD RECIPE



ZUCCA TURBANTE DIFELTOSA – FILE PIC CUCURBITA PEPO.
 File from Wikimedia Commons

Photo: Opra Propria               Author: Wildfeuer

Part of the contribution in this post comes from my other blog, (CV) COOKING VARIETIES- NUSANTARA ON ANCIENT AND TRADITIONAL FOOD CULTURE AND RECIPES.

A SQUASH BREAD RECIPE- AFTER LIST ON GUEST POSTS BELOW
Excerpts from everyday mysteries- http://www.loc.gov/
Excerpts from Squash Food Resource Oregon State University – http://food.oregonstate.edu/

How did the squash get it’s name?

Answer: "Squash" comes from the Narragansett Native American word askutasquash, which means "eaten raw or uncooked."


Squashes are one of the oldest known crops--10,000 years by some estimates of sites in Mexico. Since squashes are gourds, they most likely served as containers or utensils because of their hard shells.


-Pre-Columbian Indian in both South and North America- The seeds and flesh became an important part of their diet


-Northeastern Native American tribes grew pumpkins, yellow crooknecks, patty pans, Boston marrows (perhaps the oldest squash in America still sold), and TURBANS.


-Southern tribes raised winter crooknecks, cushaws, and green and white striped sweet potato squashes.


- Native Americans roasted or boiled the squashes and pumpkins and preserved the flesh as conserves in syrup. They also ate the young shoots, leaves, flowers, and seeds


-Virginia and New England settlers adopted squash and pumpkins as staples, to survive the harsh winter. Squashes were baked, cut and moistened with animal fat, maple syrup and honey.


Squashes come in many different shapes and colors including tan, orange, and blue. There are many kinds of squashes, all part of the genus Cucurbita (Family Cucurbitaceae).


The terms pumpkin, winter squash, and summer squash have been applied to fruits of different species.

• Cucurbita maxima (round, thick stems) are winter squash (buttercup, Hubbard, turban, winter pumpkins). Usually larger fruit with hard seeds, they ripen in the fall. We have to peel them. They can be stored for several months.
• C. moschata (round stems) are also winter squash such as butternuts, musky winter squash, and the cushaw.
• C. pepo (pentagonal, prickly stem) are summer squash: zucchini (Italian for sweetest), marrow, courgette (French), yellow squash, ornamental gourds, crookneck, spaghetti squash, and summer pumpkins. Usually soft edible shell and seeds, they ripen in summer and need to be eaten soon after harvest.


For pies, ancient Pilgrims first hollowed out a pumpkin, filled it with apples, sugar, spices and milk, then put the stem back on and baked.

Squash bees are very common, often the dominant pollinators of many wild squashes


From South America to Africa to India and Asia and even in some parts of the United States, no single food provides a greater percentage of certain carotenoids than WINTER SQUASH.

One of the first published recipes for pumpkin pie (Pompkin Pudding) was in Amelia Simmons’ 1796 cookbook, American cookeryhis was the first cookbook to be written by an American and published in the United States-   http://www.loc.gov/exhibits/treasures/tri054.html  

Simmons Amelia American Cookery 1796, Grand Rapids- Recipe on “Pompkin” a dough fpu, crof and chequer it and baked in difhes three quarters of an hour” is on page 4.

List of 21 participants as Guest Blogger (so far agreed and mostly have submitted to me). Should any of you (especially my new blogger visitors) wish to participate, please drop a note in my comment box here. See details at my earlier post. Thank you
1. Education - Where2
2. Writers and Poets- Woman 724, Ana Luiza, Balqis, Neilieta, Carol Wyers,
    Fantacy and practicality, Beader Bubbe
3. Photography and Art gallery- Alfandi , SA Wedding & Event
4. Foodie- Nava-k, Shobha, Neilieta, Ayeesha, Umm Maimoonah, Mehjabeen
5. Cartoons-, Speedy and Klaat, Sardonic salad, Cindy Paul
6. Travel- Neilieta
7. Bloggers club- Rajee


Pumpkin bread- delicious to eat hot and fresh.

Tho’ cinderella might not agree,                         

cooking-varieties says it’s lu v verlyy.. ! !  !        


RECIPE ON HOW TO MAKE SQUASH BREAD


Equally delicious for breakfast, snack or as a light dessert, this honey sweetened loaf can be spread with low-fat cream cheese or whipped butter. To warm: Wrap thick slices in a paper towel and microwave for 15 to 20 seconds on high.

2 cups all-purpose flour
1 teaspoon baking soda
1/2 teaspoon salt
1 teaspoon ground cinnamon

1 teaspoon ground ginger

1/4 teaspoon ground nutmeg

1/4 cup butter or margarine
1 cup sugar
1/2 cup honey
1 egg plus 1 egg white

1 1/4 cup pureed cooked winter squash


1. On a plate, sift together first six ingredients. Set aside
2. In a large bowl, mix oil, sugar and honey together until light and fluffy.

3. Beat in egg and egg white. Add squash puree and beat until smooth.
4. Fold in dry ingredients. Turn into a greased 9x5 inch loaf pan.

5. Bake until golden brown and a wooden skewer inserted in the center comes out clean, about one hour. Remove from the oven, let stand in pan 10 minutes. Turn out onto a wire cooling rack or cake plate to cool. Sprinkle with powdered sugar.


Variation: Squash Bread with Nut Topping
2 tablespoons melted butter or margarine

1/2 cup finely chopped pecans or walnuts
Powdered sugar for dusting (optional)


Next, pour melted butter over the top and sprinkle with chopped nuts. Bake as directed above. Cool and dust with powdered sugar


Cooking-varieties published this recipe from “Squash Food Resource, Oregon State University” in honor of their efforts and dedication.

Our special thank you to The George Mateljan Foundation, a not-for-profit foundation with no commercial interests or advertising- is a new force for change to help make a healthier you and a healthier world. 

BLOGGERS AWARD..THE READER APPRECIATION AWARD.... HI FRIENDS, WHAT IS YOUR FAVORITE TEA BLENDS ?



HI  FRIENDS....

April 25th. It’s been 6 months now, for the second time, I have received a very special award-
 this one is from Ana Luiza of Brazil. one of the top best and top popular at  bloggers
Being one of the 6 chosen by Ana to receive
“The Reader Appreciation Award” -
 this is truly a wonderful surprise for me.


Like Balqis, one of the six recipients said, “I looked admiringly at the award and felt proud to see the 3 medals in it, from gold to bronze! Have I conquered all 3?


That is just how I feel too. I hope Ana thinks of me as all three…to me, respectfully, you are a very special friend in the virtual world and now I will extend the tradition by giving away (exactly as per tradition)  6 awards to my wonderful cyber friends listed:



CHAMOMILE, CINNAMON AND GREEN TEA RECIPE . ALSO ON HOW TO MAKE TEA FROM GARDEN HERBS

Let’s have some tea, while waiting for the winter squash to get cooked :)
Green tea, chamomile, liquorices and sage are some of my favorite teas. What’s yours?
Tea ingredients:
1 sachet green tea
A pinch of cinnamon powder
1 sachet chamomile tea
1 teaspoon honey
3 mugs boiling mineral water
Using a clay teapot along with spring/ mineral water is the best, as they bring out the flavor in your tea.

Put chamomile and cinnamon in clay pot and pour over hot boiling water and cover for 1 minute. Add green tea. Steep for 2 minutes. Drink warm. Green tea should only be brewed in cooler water and for less steeping time, to reduce the bitter taste and prevents tea oxidation
High-quality green tea can have new water added as many as five or more times, depending on variety

TEAS ARE MADE FROM THE CAMELLIA SINENSIS LEAVES

TEA ESTATE AT CAMERON HIGHLANDS, MALAYSIA

Check out your allergies before creating ideas on tea blends. Applemint tastes great with the premier Indian Darjeeling tea (takes longer steeping time-4 minutes). The popular varieties of black (red) tea include Assam tea, Nepal tea, Darjeeling tea, Nilgiri tea, Turkish tea and Ceylon tea.
Oolong tea improves with reuse, the third steeping is usually the best

THERE ARE 3 TYPES OF TEA- Excerpts- betterhealth.vic.gov.au

1) Green - made by quickly steaming or heating the leaves to prevent breakdown (oxidation) of the CATECHINS. Green tea may have greater health benefits than black or oolong tea.

2) Oolong (semi-fermented) - this is processed longer than green tea, but not as long as black tea.

3) Black (fermented) - made by further processing of leaves, including exposure to heat, light and crushing and have strong flavors from fermentation.

The major difference between the types of tea is their degree of oxidation (exposure to oxygen). All varieties contain caffeine, a nervous system stimulant..

Protective compounds. Polyphenols are natural plant chemicals (called phytochemicals) found in tea, which have strong antioxidant properties and protect cells against free radicals and ‘bad’ cholesterol in the blood. Tea contains a particular polyphenols, known as CATECHINS.
Green tea catechins suppress or reduce the severity of liver injury in animal studies. Preliminary research indicates that tea polyphenols may reduce the activity of platelets, which are the clotting agents of the blood. This is good, because ‘sticky’ blood can form artery-blocking clots

HERBAL TEAS- Herbal teas are made from a variety of different plants and can include leaves, roots and flowers. Most herbal teas don’t contain any Camellia sinensis leaves.
Excerpts: yahoo answers.

HOW TO MAKE TEA FROM GARDEN HERBS…For leafy herbs, crush chop until you have about a tablespoon (fresh, not dried). Bring 1 cup water to a boil and pour over herbs in a heat proof cup. Let sit 5 minutes, strain and drink. Fennel seed will measure about the same fresh or dried, so use only 1 teaspoon.

Milk- The benefits of black tea are lessened when milk is added. Add honey instead.

The Health benefits of tea
Chamomile tea is very soothing, so natural it can be given to children. Good to calm stress. Chamomile and mint (peppermint or spearmint) teas are good for insomnia, helps you to relax

Senna- On herbal laxative tea, anything with senna leaf will work. It is a natural stimulant. Lemon, chamomile, ginger and peppermint are great for your detox organs- colon, liver, kidneys

Passion flowers (Passiflora, Sawvaros, Water-Lemon, markisa). Amongst Native Americans, the fresh or dried leaves are used to make an infusion, a tea that is used to treat insomnia, hysteria, epilepsy and is also valued for its pain killing properties.

Cinnamon is rich in vitamin C, healing and antiseptic properties, thus an exceptional cure for wounds. Apply on the wound as an infusion. It has anti-bacterial, diuretic properties and serves as a digestive tonic

Lemon balm- also known as “Melisa”- contain flavonoids, polyphenolics and other important elements. Lemon balm has anti-herpes properties and regulates the thyroid function. It has sedative characteristics and has an important stimulating effect on brain functions

What about herbal tea, with flower petals and herbs from gardens? I heard, different herbs can help in different ways. The witches made herbal tea. I would like to know the ingredients.

Watch out for the witches. Some of the tea they drank, made them think they were flying around on brooms. Phycotrophic stuff. Even something that seems as harmless as mint tea can cause a pregnant woman to abort her fetus. Beware of your allergies and artificially flavored teas. Do some research and do not trust just any one to tell you witch plant is witch.

To cut down smoking- herbal tea instead of tobacco? I want to know how to roll up your fags using tea because i tried and it aint that easy at all  :(  -Can someone help? mind you.. i want to make my own now…………… Smoking tea is... pretty retarded :)
PS - clove cigarettes are worse for you than tobacco cigarettes because of artificial flavors that are added; natural tobacco doesn't cause the problems that commercial tobacco caused, because of the things added to them

HOW TO COOK WINTER SQUASH ? WINTER TURBAN SQUASH RECIPE

HOW TO COOK WINTER SQUASH  FRUIT? TURBAN SQUASH RECIPE
In this post, I don’t have a recipe to share with you. I will write one in my next post.
Recently, I came across this unique fruit in Wikipedia, which is called TURBAN SQUASH. It is a member of the squash variety, and being a squash, it is thus not far from the pumpkin and zucchini family too.


We don’t have turban squash in Malaysia and personally I haven’t seen one in the supermarkets either, though there are some other imported varieties.

I find this squash to be so beautifully crafted, colored and perhaps deliciously flavored too…yum yum :) I thought I must share this beauty with my friends and call upon any of you who knows how to cook “turban squash” to please do guest post recipe for me.
 For that, I will have back links with your blog and will give a special mention about you, your blog and your URL in the post. I don’t like to have too many back links, so I am very choosy on this- in my books, you are very lucky if selected. Excessive back links will drown your URL

Please let me know in my comment box on your interest to participate or suggestions on how to cook this exotic fruit. You can also email your recipe right away by using my email form at “CONTACT”, on the above Tab menu. Of course, I will need some photos too. Just can’t wait to get your respond on this. Would be so much fun getting a variety of recipes from all of you. I will select  5  recipes to be published.

The health benefits of winter squashes
Turban squash is categorized as a winter squash and can be harvested whenever the fruits have turned a deep, solid color and the skin is hard. Most of the crop is harvested before heavy frosts hit the planting area

Winter squash is a low-calorie and a good source of complex vegetable carbohydrates

It is an excellent source of vitamin A, a great source of vitamin C, potassium, dietary fiber and manganese, and a good source of folate, omega 3 fatty acids, vitamin B1 (thiamin), copper, tryptophan, vitamin B6 (pyridoxine), vitamin B3 (niacin) and vitamin B5 (pantothenic acid).

It is also a source of niacin, iron and beta carotene. Usually, the darker the skin is, the higher the beta carotene content

PAN FRIED FISH WITH CHILLI RECIPE. ALSO KNOWN AS SAMBAL IKAN GORENG RECIPE OR NUSANTARA SAMBAL IKAN TOFU RECIPE

NAME OF COOKING -VARIETIES RECIPE
PAN FRIED FISH WITH CHILLI RECIPE
OR SAMBAL IKAN GORENG RECIPE
Ingredients:
2 pieces medium size fish
2 pieces tofu- each cut into 8
Coarse blended ingredients:
2 pieces red chilli- seeded, but do not remove the highly nutritious white stem
2 pieces green chilli- same as above
Large red chili is called red chili pepper in wikipedia- you may use capsicum
1 large onion
1 large red tomato
2 pieces shallots
2 pieces garlic
1 teaspoon balsamic vinegar
1 tablespoon sugar
1 tablespoon thick tamarind juice
1 tablespoon oyster sauce
Blend all the above ingredients with 1 cup of water
Boil fish in water mixed with 4 tablespoons of salt until half-cooked. Drain away water.

Heat up oil in a wok. Fry tofu until golden brown. Set aside
Using the same oil, fry the boiled fish until browned. Set aside
Using the same oil ( to enhance flavor),stir fry all the coarse blended ingredients. After the saucebecomes thick or almost dry, put off fire. Arrange tofu and fish on a serving plate and pour sauce on top. Serve hot

Want to know why I always add chilli in my recipes? Read the health benefits below.
The Health benefits of chilli
Chili is a natural antibiotic
The white stem inside the chilli contains capsaicin which is extremely beneficial for health
Capsaicin in chilli produces the hot and sharp taste on the tongue “taste cells”
To overcome excessive capsaicin taste:
Chew foods containing casein. eg. powdered milk, rice, and bread. Casein dissolves capsaicin
Oil also dissolves capsaicin.
Cooking Varieites suggest you dab sugar on the hot/ burning hot spot, especially on the tongue. In just a few second the feeling will certainly go away..

The many benefits of capsaicin:
Capsaicin is a safe and an effective topical analgesic agent in the management of arthritis pain, herpes zoster-related pain, diabetic neuropathy, postmastectomy pain, and headaches
Capsaicin helps minimize stroke risks, impotence, and coronary heart disease. Capsaicin will prevent blood thickening, thus reducing blood clot problems (thrombosis).

Chilis as a whole, can relieve headaches and joint pains
Red chillis contain high amounts of vitamin C and carotene (provitamin A). A good source of most B vitamins, and vitamin B6 in particular. They are very high in potassium, magnesium, and iron.
Red color in chilli and tomato is due to lycopene, an anti oxidant of one of the compounds of beta carotene.

The health benefits of fish and tofu/ beancurd:
Both contain proteins
Fish has omega-3 fatty acids, though not as much as salmon, sea bass and sardines.
Also contain vitamins and minerals that benefits general health-
The American Heart Association recommended at least two servings of fish per week.

KIDNEY BEANS JELLO RECIPE OR RED BEANS JELLO RECIPE. ALSO KNOWN AS AGAR-AGAR KACANG MERAH

NAME OF COOKINIG VARIETIES RECIPE
KIDNEY BEANS JELLO RECIPE
OR RED BEANS JELLO RECIPE
ALSO KNOWN AS AGAR- AGAR KACANG MERAH
Ingredients
1 packet (300 grams) sea grass (agar2).
OR use 300 grams jello, follow cooking instructions from the box
3 ½ cups water
½ cup kidney beans –soak overnight in the fridge OR use ½ cup red beans
½ cup sago beads
2 eggs- use the white only- blend/ beat up until foamy and fluffy
Rock sugar to taste
1 screw pine leaf- shred, for a fragrant aroma or 1 drop vanilla essence
Permitted food coloring- deep red
Wash kidney beans that had been soaked overnight in the fridge.

Boil until really soft. Drain water and mash a little.
Wash sago beads and  mix with beans. Set aside
Boil sea grass in water until all dissolve.
Add in kidney beans, sago, screw pine and red permitted food coloring
Stir continuously until sago becomes translucent
Add in sugar. When sugar dissolves completely, add in egg white and put off fire.
For a quick check, put 3 tablespoons of mixture on a saucer and put it in the fridge to cool. Test and see if your jelly is of the right mix- not too soft or hard.
If it’s a bit hard, add some water and reheat. Pour into a mould or casserole and leave to cool

GARDEN TEA

The Health benefits of kiidney beans:
Kidney beans contain protein which is good for healthy hair, high cholesterol-lowering fiber.
The high fiber prevents blood sugar levels from rising too rapidly after meals, making them a good choice for individuals with diabetes, insulin resistance or hypoglycemia-

Sulfites are a type of preservative commonly added to foods like delicatessen salads and salad bars.
Persons sensitive to sulfites, may experience rapid heartbeat, headache or disorientation. Reaction to sulfites, may be due to insufficient molybdenum stores to detoxify them. One cup of cooked kidney beans supplies 177.0% of the daily value for molybdenum.

Contains magnesium –which makes veins and arteries breathe a sigh of relief and relax. This lessens resistance and improves the flow of blood, oxygen and nutrients throughout the body
Thiamin (B1) in kidney beans is needed for the synthesis of acetylcholine, the important neurotransmitter essential for memory. Lack of this is a contributing factor in age-related impairment in mental function (senility) and Alzheimer's disease.

The Health benefits of Sago:
Sea grass and sago has a cooling effect on the body.
In Ayurvedic sago is used to "cool and balance one's body heat" when taking strong medicine or antibiotics

The Health benefits of Seaweed or Sea grass (agar -agar-a seaweed product):
Rrich in calcium, magnesium and iodine
Iodine is necessary for thyroid function and to prevent goitre. Excess intake of seaweed may raise iodine to toxic levels, however.

Seaweeds may have curative properties for tuberculosis, arthritis, colds and influenza, worm infestations and even tumors.
Other seaweed pills exploit the same effect as gastric banding, expanding in the stomach to make the body feel more full.
Absorption of excess salt in the body.
Contains calcium ten times higher than milk- prevent osteoporosis.
High nutritional content improves hormonal, lymphatic, and nervous system. Increase the body's defense function, improve heart and blood circulation, and digestive system

NUSANTARA VEGETABLE URAP (SALAD) RECIPE OR INDONESIAN COCONUT URAP RECIPE OR URAP-URAP SAYUR NUSANTARA RECIPE

NAME OF COOKING-VARIETIES RECIPE:
VEGETABLE URAP RECIPE

NUSANTARA VEGETABLE URAP (SALAD RECIPE)

URAP-URAP SAYUR NUSANTARA RECIPE

Vegetable Ingredients (Al-dente)

6 pieces long beans- cut 6 cm slices -boil crisp tender(al-dente)
12 stalks kangkung or water spinach or water morning glory- cut 6 cm- al-dente
1 cup cut cabbage- cut into smaller pieces- al-dente
1 cup bean sprouts- wash clean- eat raw

Ingredients for urap paste:
2 cups fresh grated coconut-
4 cm cekur-cut into fine slices (optional, a rhizome family)
2 red chilies- cut into fine slices
2 bird chilies (green)- minced
1/2 cube anchovies
2 pieces shallots
1 teaspoon sugar and salt to taste
Coarse blend  all the above ingredients except grated coconut.
Boil water in a steamer pot. Mix blended ingredients with grated coconut and wrap them up. When water starts boiling, steam "wrapped-up ingredients" for 6 minutes only.
Boil the above vegetables separately until crisp tender. Do not overcook.
When ready to serve, mix all vegetables with "wrapped-up ingredients"

The Health benefits of Long Beans
Protein, vitamin A, thiamin, riboflavin, iron, phosphorus, and potassium,very good source for vitamin C, folate, magnesium and manganese.
Protein is required for the growth of body and hair cells
Iron, magnesium, manganese and potassium are very essential for body metabolism.
Manganese is a co-factor for the enzyme superoxide dismutase, which is a very powerful free radical scavenger.
Potassium is important component of cell and body fluids that helps control heart rate and blood pressure.

The Health benefits of Kangkung or Water spinach or Water morning glory
Nutrition value Per 100g serving of kangkung: 30 kcal, 2.7 g protein, 60 mg calcium, 2.5 mg iron, 2.9 mg vitamin A, 45 mg vitamin C

The Health benefits of Cabbage
Half cup of cabbage provides the same calcium as an 8-ounce glass of milk.
The  Health benefits of Bean sprouts
Bean sprouts have more vitamins than in the seeds. During germination, the vitamin B increased by 2.5 to 3 times.
Vitamin E, also increase from 24-230 mg per 100 grams in dried beans to 117-662 mg per 100 grams in SPROUTS. Vitamin E-an antioxidant, protecting cells from free radicals
No Vitamin C in soya bean seed, but starts to form on the first day of germination and reaches 12 mg per 100 grams after 48 hours in sprouts.
Natural Estrogen in sprouts can increase bone density and structure, and prevent bone loss (osteoporosis)
Silica in sprouts- helps in the absorption of vitamins and minerals, lack of which will reduce absorption of these nutrients. Silica is for healthy hair growth and slows down baldness

SEAWEED MANGO SALAD RECIPE OR SEAWEED WRAP RECIPE OR SEAWEED SALAD RECIPE

IMAGE OF SEAWEED MANGO SALAD RECIPE

NAME OF COOKING-VARIETIES RECIPE:
SEAWEED MANGO SALAD RECIPE OR
ROASTED SEAWEED SALAD RECIPE
Ingredients:
1 mango- Type: medium ripe, crispy/crunchy. Peel and cut up mangos as in the picture.
1 teaspoon dates vinegar
1 1/2 tablespoon sugar
½ teaspoon salt
3 tablespoons water
6 or 7 pieces of roasted seaweed (17 cm x 9 cm size )- Cut each into 6 pieces (along the width)
Mix vinegar, sugar and salt in water. Marinate mango with these ingredients for 1 hour.
Stir and turn them over occasionally, to ensure mango is properly marinated.
When done, remove excess water, to avoid seaweed from getting soggy.
Wrap each piece of mango slices with seaweed.
The moisture on the mango is enough to make the seaweed stick on it .Ready to serve.

Health benefits of seaweed or sea grass
Japanese Scientists uncover, seaweed extract can lower blood pressure in patients with hypertension. Consuming sea grass can absorb excess salt in the body.
Contains calcium ten times higher than milk- helps prevent osteoporosis
Iodine content helps to prevent goiter
It is rich in fiber and helps prevent colon cancer and indigestion.High nutritional content improves hormonal, lymphatic, and nervous system. Increase the body's defense function, improve heart and blood circulaton, and digestive system
The seaweed is very Japanese, but the recipe is not. My father, in his teenage days (like 70 years ago) used to follow a group of fishermen to sea at one of the “Trengganu” coastal waters, Malaysia. These fishermen will always bring back some seaweed as vegetable from the sea. It is fresh, chewy, delicious and nutritious

Health benefits of mango:Mangoes are a rich in iron and a must have for pregnant women and anemic patients. Contain phenolic compounds, which are rich in anti-oxidants and this helps in fighting cancer. Also provides relief from respiratory problems, fever, constipation, etc a ripe mango contains about 15% sugar, up to 1% protein, and significant amounts of vitamins A, B and C

SPICY BEEF BALLS RECIPE OR SIPCY MEAT BALLS RECIPE OR OATMEAL BEEF BALLS AND COMPLEMENTED WITH MIXED VEGETABLE PITA

NAME OF COOKING-VARIETIES RECIPE:
SPICY BEEF BALLS RECIPE
Ingredients:
1 cup minced beef
2 pieces shallots- minced
½ cup quick cook oats
1 medium size potato- boil and mash
2 teaspoon minced cilantro (see photo)
1 teaspoon instant yeast
½ cube beef stock
½ teaspoon sugar
½ teaspoon garlic pepper powder
½ teaspoon fennel seed powder
¼ cup low fat milk
¼ cup suji flour

Use non stick pan. Boil minced beef, beef stock, salt, pepper, fennel and onions with 3/4 cup water. Stir until beef is cooked and water completely dries up. Blend and put in a mixing bowl.
When cooled, add in oats, milk, mash potato, cilantro, sugar and yeast. Mix well and set aside for 1 hour.
Shape into balls, roll over suji flour and fry until golden brown. Dip in tomato or chili sauce.
Complement with  pita bread filled with mixed vegetables of your choice.

The 5 color pigments and nutrients in vegetables and fruits:
Health Benefits of Chlorophyll
Green color in leafy vegetables contain Chlorophyll which has been proven effective against cancer and free radicals. The darker the green, the higher is the content of vitamins. (Examples-broccoli, lettuce, zucchini, kiwi, coral salad)

Health Benefits of Carotenoids
Yellow/orange colors in fruits and vegetables are due to Carotenoids, a substance that is converted to vitamin A in the body. Rich in antioxidants and soluble in oil (papaya, carrots, oranges, lemon, sweet potatoes, mangoes, apricots and cantaloupes/ honey dew melon). Help enhance immunity system, protection against developing certain cancers ( lung, skin, uterine, cervix, gastrointestinal tract) and cataracts.

Health Benefits of Anthocyanin
Red/blue/purple coloring is due to Anthocyanin- antioxidant compounds (e.g. blackberries, blueberries, grapes, cranberries, raspberry, black raspberry-one of the best, blackcurrant, cherries, beets, eggplant peels, black rice, figs, jalapeno, apples, violet petals, blood orange and red cabbage) Anthocyanin has a better effect than aspirin. Wikipedia- Work on laboratory cancer models has shown that black raspberry anthocyanins inhibit promotion and progression of tumor cells.

Health Benefits of Allicin
White and Brown group. Their particular phytochemical is Allicin, helps prevent certain cancers and is good for heart health (Garlic, onions, bananas, white cabbage and mushrooms ). Wikipedia- Allicin also decrease blood pressure, normalize Lipoprotein balance, reduces atherosclerosis and fat depositon, anti inflammatory activities.

Health Benefits of Lycopene
Red group. They contain Lycopene. (an antioxidant) one of the compounds of beta carotene. (tomatoes,pink grapefruit,goji (wolfberry) pink guava, dragon fruit, red capsicum, rosehips). Studies by the WHO shows that Lycopene in tomatoes increased 10 fold when cooked. Wikipedia-Evidence for Lycopene’s benefit was strongest for cancers of the lung, stomach, and prostate gland.