Spicy Indonesian Eggplant – Terong Balado

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This dish is based on a traditional spicy, Indonesian eggplant side dish – terong balado. However, in the classic recipe you would cut up the eggplant into small slices and then mix with the sauce, but I decided to keep the eggplants whole for aesthetic pleasure, and ease.

This is a simple dish, and if omitting the insane amounts of palm sugar in the original recipes, then a healthy one at that. The eggplant is fried, so be warned if you are on a low fat diet that there are probably hidden fats lining the walls of the juicy eggplants when served.

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Ingredients (makes 2 servings):

  • 1 Chinese eggplant (if you can’t get your hands on this then a normal eggplant will suffice).
  • 3 cloves of garlic
  • 2 large, ripe tomatoes
  • 1 red onion
  • 3 shallots
  • 3 birds eye chilli
  • A good dash of oil for frying
  • A pinch of ground cumin
  • A pinch of ground coriander
  • 2 tablespoons of palm sugar
  • A dash of soy sauce
  • Handful of fresh coriander
  • Salt and pepper to taste

First cut your eggplant once, lengthways, so you have two even eggplant halves. Heat up vegetable oil in a frying pan or wok, and wait until very, very hot. Test the oil with a piece of stale bread, and once it bubbles and spurts right away, your pan is ready to fry your eggplants. Place both sides of the eggplant, face down in the oil (as shown below).

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Once browned, turn the eggplant over and repeat the process on the other side.

While your eggplants are frying, prepare your tomato chilli sauce. Blend together all your ingredients: tomatoes, garlic, shallots, chilli, onion, palm sugar and spices, and make a paste (see below). Fry your chilli paste until you can smell all the wonderful flavors rising from the pan.

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Place your eggplants in a colander so any excess oil will drip off. When the tomato chilli sauce is ready, place your eggplants on a serving plate.

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Season to taste, and if you are a coriander freak like me, add some sprigs on top to give the dish an extra kick.

And voila, there you have, my version of Terong Balado, or Spicy Indonesian Eggplant! Serve with other Asian inspired dishes such as bok choy stir fried in garlic, fried rice, and a curry meat dish. Enjoy!

FOOD FACT: CHILLI

Chilli peppers are loaded with health benefits, including the alkaloid compound caIMG_20140501_140228psaicin, which is what gives the fruit such a strong and pungent flavour. Lab studies have shown that capsaicin has anti-bacterial, anti-carcinogenic, and anti-diabetic properties.

Fresh chili peppers are also a rich source of Vitamin C and A, as well as flavonoids like ß-carotene, α-carotene, lutein, zea-xanthin, and cryptoxanthin. These antioxidant substances in capsicum help to protect the body from injurious effects of free radicals generated during stress, diseases conditions. Via. Nutrition-And-You.com.

 

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Tuna and spinach salad with fresh garden peas and feta

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Summer is here and here in Denmark we are experiencing one of those very rare heat waves (which means it’s above 25 °C for 3 days in a row). Denmark and Danes are not very well equipped for too much heat, and the temperatures don’t need to rise above 20 °C before people start complaining about it being too hot.

When the weather is like this I always have a hard time figuring out what I want to eat: everything just seems too heavy and cooking also feels like too much work. Which is where fresh summer salads come in! I love tuna sandwiches, but a tuna and spinach salad with fresh garden peas and feta seemed like a very good alternative to the classic sandwich option.

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This recipe is easy, cheap and diet friendly, and if you are serving your meal to non-dieters you can just switch out the spinach leaves with some Ciabatta bread or a baguette.

Ingredients:

  • 1 can tuna
  • 2 tablespoons low-fat sour cream
  • 1 teaspoon mayonnaise
  • 1/2 lime
  • 10 fresh garden peas (peeled)
  • 3 tablespoons low-fat feta cheese (I use 3%)
  • 2 handfuls fresh spinach
  • 1/2 finely chopped onion
  • Salt
  • Pepper
  • 1 teaspoon Dijon mustard
  • 1 teaspoon capers (optional)
  • 1/2 teaspoon Siracha (optional)

Mix canned tuna with low-fat sour cream, mayonnaise, juice of half a lime, 1/2 finely chopped onion, Dijon mustard, capers, Siracha, salt and pepper. Mix well and taste. Add more salt, pepper or lemon juice if needed.

Wash spinach and place in a bowl. Top with garden peas and low fat feta cheese. Add as much tuna as you like and garnish with lime wedges and black pepper.

Enjoy!

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FOOD FACT: TUNA

TScreen shot 2013-07-23 at 1.45.19 PMuna is very high in omega-3 essential fatty acids, which means it is a great option for lowering triglyceride levels as well as controlling blood pressure. Eating tuna may also help lower your risk for stroke, heart disease, cancer, eye disease as well as help fight depression.

Women who consume more than five servings of baked or broiled fish a week have the lowest risk of heart failure. via. Healthyeating.sfgate.com

Paleo Breakfast Pina Colada

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This is an alternative take on the classic Pina Colada, something I tried making as a breakfast treat recently. If you add rum this drink tastes exactly like something you would be served at a resort in the Maldives, so alcohol-it-up if you want!  Refrain from adding alcohol and this is a healthy and fun option for the whole family.

Ingredients:

  • 1 medium pineapple – chopped
  • 1 can coconut milk
  • 2 tablespoons shredded coconut
  • 1 large banana
  • Ice
  • Rum (optional)

Blend all the ingredients together and voila! You have your very own Paleo Breakfast Pina Colada 🙂

FOOD FACT: PINEAPPLE

pineappleFresh pineapple is an excellent source of the antioxidant vitamin C. 100 g of pineapple contains 47.8 or 80% of this vitamin. Vitamin C is required for collagen synthesis in the body and collagen is the main structural protein in the body required for maintaining the integrity of blood vessels, skin, organs, and bones.

Regular consumption of foods rich in vitamin C helps the body develop resistance against infectious agents (boosting immunity) and scavenge harmful, pro-inflammatory free radicals from the body.

Roasted chickpeas with chilli and garlic

I found this low-carb recipe on Pinterest, and decided to make my own version with Asian spices and finish off the crunchy chickpea delights with a little fresh coriander on top.

FOOD FACT: CHICKPEAS

Chickpeas are a vegetarian source of protein. One cup supplies more than 25 percent of the dietary reference intake, or DRI, for protein as well as more than 40 percent of the DRI for fiber.

chickpeasCooked chickpeas contain little fat, as one cup contains only 4.3 g. Nearly half of this fat is polyunsaturated fat. One cup of cooked chickpeas contains less than 0.5 g of saturated fat and no cholesterol. (via. www.livestrong.com)