Stuffed Pomfrets

Whenever I make this recipe, it is relished by everyone. Living in Mumbai has this advantage of laying your hands on every size of pomfrets. One has to prepare a green chutney that stuffs inside the pomfrets and the traditional red chutney that is smeared on the outer skin of the fish. Both these can be stored for 15 days in a refrigerator. The fish is then coated with a layer of semolina or rava and then shallow fried on a pan. The detailed recipe is mentioned below:

                                  The pomfrets coated with the masala and ready for frying.

                                            The pomfrets coated with rava and being fried

Ingredients

Pomfrets-medium size washed, cleaned and pockets cut to fill in the stuffing

Rava-1/2 cup

Oil for shallow frying

For the green chutney:

Coriander leaves– 1 bunch-100 gms

Mint leaves- a handful

Onion -1 medium sliced

Ginger -1 inch piece

Garlic -10-12 cloves

Green chillies - 2 or to your taste

Grated fresh coconut- ½ cup

Salt to taste.

oil -2 tblspoons

tamarind- a small lump

Lemon juice-1tsp

turmeric powder-1/2 tsp

For the red chutney:

Tamarind- ½ cup soaked in water for about 2 hours and strained into a pulp

Garlic- peeled  about a handful

Salt to taste

Turmeric powder-1 tsp

Chilli powder- Made from Bedgi chillies- 4-5 teaspoons

Fish masala-( Optional) 1tsp

Method:

For the green Chutney:

In a blender jar combine all the ingredients except the oil and blend into a smooth paste keeping the consistency thick .Do not add too much water. In a pan heat some oil and sauté the paste for about 10 minutes till the mixture starts leaving out the oil and has turned flavourful.

Cool the mixture and add the lemon juice. Store it in an air tight container.

For the red chutney:

Blend all the ingredients in a mixie and keep the consistency thick. This paste can be kept in the freezer for a long time.

How to proceed:

The pomfrets have to cut suitably to enable a pocket on one side while on the other deep gashes have to made . marinate fish with salt, turmeric powder.

Stuff the pocket with green masala and smear the red masala on the outside. Keep for 10 minutes. Heat oil in a flat pan. Coat the fish well with rava(semolina) on both sides  and shallow fry on the pan till both sides are golden brown.  Relish accompanied with a raw onion salad, rice and curry.

Iron –rich recipes, increase your haemoglobin count.

Iron is an essential mineral in our body. It helps the formation of the red pigment haemoglobin  that absorbs oxygen in the blood and supplies it to all vital organs where it is necessary. When an individual does not acquire the necessary level of iron through food, it is called iron-deficiency anemia.

Many studies and surveys indicate a major part of women population in India suffer from anemia. It is true that some of these women and children are below poverty line or malnourished. We have to bear in mind that foods rich in the mineral element –iron need to consumed for a steady level of haemoglobin in our blood. 

Symptoms of anemia may differ from hairfall, fatigue , pale skin, palpitations and early wrinkles. The absorbtion of iron in our digestion system also depends upon vitamin B12, folic acid and vitamin C. Animal sources contain heme –iron that is more easily absorbed. Vegetarians have to depend on non-heme iron from plant sources that is less easily absorbed.

As I have mentioned in my earlier blog about the importance of green leafy vegetables , here too I would stress the same. Spinach, fenugreek, radish leaves, spring onion greens, mint, coriander are all rich in iron. I always keep mint and coriander chutney handy in the fridge. Combine a cup each of fresh mint and coriander, some grated coconut, a piece of ginger, about 4-5 cloves of garlic, salt and lemon juice , add some water if required and blend into required consistency. This chutney goes well with sandwiches, chapattis, parathas, or anything in Indian bread variations. Do not store this chutney for more than 4-5 days as the freshness and the nutrition value both would reduce considerably. Some other food sources especially for vegetarian s include tofu or soya panner, rajma, oats, almonds, beet, nuts, beans, wholegrains etc. These have to be combined with foods that contain vitamin C like broccoli, peppers, tomatoes, lemon juice etc.

                Served with steamed rice are Dal Hariyali in the bowl , Methi gujia on the left 

                                         and Egg burgi on the right.                           

Dal Hariyali

Toor dal/ yellow lentils –pressure cooked , mashed-1 cup

Ginger garlic paste -1 tsp

Spinach –washed , blanched and pureed-1 cup

Onion-1 medium chopped

Tomato -1 medium chopped

Turmeric-1/2 tsp

Chilli powder- 1 tsp

Garam masala powder – 1tsp

Cumin -1tsp

Cooking oil -2tsp

Salt to taste

Method:

In a deep bottomed pan heat the oil, add cumin. When it crackles add onions and sauté till they are transparent. Add ginger garlic paste , tomatoes and sauté. Add the spices and pureed spinach and cook. Now add the cooked toor dal and salt. Let it boil for a while and adjust the consistency by adding required quantity of water. Serve hot with rice or parathas.

Methi  gujia

Methi/fenugreek leaves-1 large bunch washed and finely chopped.

Ginger-garlic paste 1 tsp

Besan or chickpea flour-1/2cup

wheat flour-1/2 cup

Bajra or millet flour-1/2 cup

Turmeric -1/2 tsp

Chilli powder- ½ tsp

Garam masala powder-1/2 tsp

Lemon juice – 1 tsp

curds -2tbl spoon

salt to taste

oil for shallowfrying

Seasame seeds to coat

Method

Combine all the above ingredients except the seasame seeds and oil  into a dough. Flatten a little dough onto greased palms , coat with seasame seeds/til and shallow fry on a flat pan. Repeat for the remaining dough.

This serves as an instant starter or farsan and does not need much of pre-preparation. This can even be served as an evening snack for children. Serve with the mint chutney or any accompaniment of your choice.

Both fenugreek leaves and seasame are good sources of iron. This also combines with the protein content of the flours and brings out a healthy snack within a short time.

Healthy Starters

When I say ‘starters’, maybe you all would think of some fried cheese balls, pakoras, onions rings, fried paneer balls,  crispy vegetables stir fries in tomato sauce but somehow I think of all the oil that goes into it while making these starters.  One fine evening , I had an occasion of offering starters to my guests and that made me think about some starter variations that do not include deep frying. While there are still some contradictions about deep frying and shallow frying- which one is healthier. I choose to opt for shallow frying that really need oil in trickles and not in litres!

Most of us are familiar with the idea of tikkis, we know of aloo tikki , don’t we? I made a rajma tikki and shaped it like a stick and shallow fried it. I then thought of the concept of canapés. I prepared a potato and cheese mixture with corn and spread onto some toasted garlic bread. They were enjoyed by my guests and none mentioned the absence of the oil! Rajma or Kidney beans as it is popularly known as is said to an excellent source of protein. It also contains minerals such as iron, phosphorus, magnesium and dietary fibre. It also contains folate and vitamin B1.

Rajma needs to be cooked with care. It has to soaked for 6 hours, drained, washed and pressure cooked till it is quite soft. We often suggest spices like asafoetida and ginger along with rajma to make it easy to digest. Starters go well with some homemade delicious hot soup. 

                               Rajma sticks and corn canapes served with Tomato salsa

Rajma sticks

Ingredients:

Boiled and mashed Rajma - 1cup

Boiled and mashed potatoes -  2 medium

Boiled and mashed beetroot  - 1 small

Onions –chopped -1

Tomatoes chopped -1

Ginger garlic Paste – 1tblspoon

Turmeric- ½ tsp

Chilli Powder – 1 tsp or to taste

Coriander cumin powder – 1tblspoon

Garam masala powder-1 tsp

Salt to taste

Cumin seeds -1 tsp

Some slices of bread -4or 5

Coriander leaves- a bunch-chopped

Oil for shallow frying

Method:

In a pan heat about a teaspoon of oil and add cumin seeds, When they crackle add asafoetida  and then onions, sauté till they are a bit brown and add tomatoes. When the tomatoes are cooked add ginger garlic paste and sauté for a while , add garam masala, coriander cumin powder, turmeric and chilli powder , and fry for sometime. Sprinkle a little water if the mixture becomes dry. Set aside.

In a bowl collect the remaining ingredients like rajma, potatoes , beet and mix them thoroughly. Add the onion mixture , coriander leaves, salt and mix.  Break the bread slices into pieces and mix them into the mixture one by one so that the mixture can be moulded easily. Keep the mixture into the refrigerator for half an hour.

 Shape into tikkis or sticks and shallow fry.

Corn Canapes:

 Ingredients:

Garlic bread/ toasted bread/ rusk -10-12

Mashed potatoes -2

Boiled American corn

Mixed dried Italian herbs- 2tsp

Salt to taste

butter -2 tblspoon

Cheese -2 cubes, grated

Method :

In a pan, heat butter , add the mashed potatoes and stir , add salt, corn, herbs and sauté till the mixture thickens , Lastly add the cheese and mix it in.

On each slice of garlic bread , spread some of the mixture and toast the other side on a heated flat pan or an oven , Drizzle some butter on the sides and toast till they are crisp. Serve hot with Tomato salsa or ketchup.

Another variation to this is to add some vegetables  to increase the nutrition value.   Take some finely chopped or grated carrot and shredded cabbage and sauté them with a pinch of salt, add mashed potato and cheese , some mint leaves and spread this mixture on the bread. This is a handy variation in case you do not have the corn with you.

Om Gam Ganapataye Namah!

The  10 –day long festival of Lord Ganesh called Ganesh Chatturthi is awaited by all members of our family. It brings an opportunity for most members of our family to come together in our house, an excitement in me and my husband to arrange all necessities so that the festival is celebrated without any inconvenience. To visit the market to see new and innovative products that could suit us. My in-laws always remain as our guide  to make this journey smooth.

To begin, I would like to specify that we belong to the GSB (Gowd Saraswat Brahmin)community and hail from the region of  north Karnataka. The rituals and the food offered to Dieties are therefore influenced by the community tradition. 

The day previous  to Ganesh Chatturthi is known as “ Tay ” or Gouri puja. A picture of the Goddess is kept amongst “patri” or assorted leaves and flowers and worshipped. A set of coconuts are decorated and then given to elderly married women.

The naivedyam offered to the goddess include Rice, Dal –that is simple and tempered with cumin and is called ‘varan’, a leafy vegetable using green and red amaranthas leaves, A sprouted moong vegetable in coconut gravy- a signature dish of our community, and a traditional sweet called “patoli.”  It is prepared by speading a tick slurry of rice flour of turmeric leaves, stuffed with a mixture of coconut and jaggery and steamed.

                               The picture of Goddess Gauri  kept in  assorted leaves and flowers

                                                      The Naivedyam to Godess Gauri

                 The "patolis" being steamed. The aroma and flavour of turmeric leaves makes this dish special.

                                  

The next day, we eagerly wait for the moment when Lord Ganesh arrives home. The entrance of the house is decorated with rangoli and flowers. We usually prepare a quick breakfast like upma , so that we can proceed towards the preparation of Naivedya .  The  traditional offering include  modak and Panchkajaya-a mixture of five things like roasted gram, sugar, cardamom powder, seasame seeds and grated dry coconut mixed together. 

                                                        Lord Ganesha with all his glory

Naivedya in the form of a complete meal  is also offered which includes Rice , Sambar, dried peas ghushi- a gravy dish that is prepared by soaking dried peas overnight, pressure cooked, and cooked in a coconut gravy. A traditional dish called “Gajbaje” is prepared which is commonly offered in most parts of Konkani community. It typically contains 21 ingredients which include a variety of vegetables that are usually available during that time and five types of pulses. All these ingredients are boiled and a coconut masala is prepared. This dish is seasoned with “tepal”- a known spice that imparts a strong flavor to the dish. A special type of idli is prepared commonly called Khotte. A mould of Jackfruit leaves are prepared and idli batter is poured in them and steamed . The idli thus prepared turn out softer and fluffier. These khotte is served with sweetened coconut milk.

The naivedyam to Lord Ganesha.

                                

                         The preparation of "khotte". These look like this after they are steamed.

The third day we perform the “Satyanarayan Pooja” and the naivedyam is prepared accordingly. The meal that is offered includes Rice and Dalitoy- a simple seasoned dal, a broad bean vegetable known as “bendi randayi”, Bhendi  sukka, raita, pakoras or Baje and Payasam or kheer. As evening advances we prepare to bid adieu to Lord Ganesha and among cries “Ganapati Bappa Morya , Pudchya Varshi Lavkar Ya” we pay our last prostrations to the Lord.

                                      The Satyanarayan Puja mandal being prepared and decorated

                                The Naivedya offered to Lord Ganesha and Lord Satyanarayan.

I end this post with a faith, trust and prayer to Lord Ganesh to protect all in the Universe and bring in Happiness and Prosperity.

Millet as a part of daily alkaline diet.(Ragi Dosa)

An alkaline diet if often prescribed by most nutritionists as an alkaline environment keeps the body free from diseases.  It helps to manage weight, keep ulcers  at bay, prevents cancer and restores vitality in a person.

Human blood is slightly alkaline (pH 7.35-7.5). If the body pH turns acidic it absorbs vital minerals such as calcium, magnesium to turn it alkaline. It is the body’s natural tendency to bring the environment to alkaline. In this process we lose many minerals that are precious to us.

Among many alkaline foods millets are said to be alkaline and Ragi, Nachni or finger millet as it is called is not so commonly used grain in many households.

Ragi contains 12-13 % moisture, negligible fat and about 10% protein with the essential amino acid methionine and lecithin. It is also loaded with they are high amounts of fiber, B-complex vitamins including niacin, thiamin, and riboflavin, minerals like iron, calcium and vitamin E. It is an excellent food for toddlers, adolescent girls’, expectant mothers and aged people. Additionally, the low glycemic index of nachani makes it ideal for diabetes as it blunts the rise in blood sugar once absorbed. 

I have presented a dosa or pancake made of Ragi and brown rice which is nutritious and tasty too.

                                 

                                          The batter when it is ready for preparing dosas.

                                                   The dosa cooking on the flat griddle

                                           The Ragi Dosa served with peanut chutney

Ingredients:

Whole Ragi/ Nachani -1 cup

Yellow Moong lentils -1/2 cup

Brown rice/ unpolished rice-2cups

Beaten rice -1cup

Fenugreek /methi seeds-1/2 tsp

oil- for cooking

Salt –to taste

Method:

Soak Ragi, yellow lentils, brown rice, fenugreek seeds together in water for 4-5 hours. Wash and drain.

Grind them in a mixie/blender, add a little water, till the batter is smooth and of pouring consistency. Wash the beaten rice and grind it along with the above batter. Add salt and leave it to ferment for 6 hours or overnight.

Lightly grease a flat griddle and pour a ladle of the mixture and spread into a dosa. Spread some oil at the sides and cook till both sides are done.

Serve with a chutney of your choice. Usually, garlic coconut chutney or peanut chutney  go well with these dosas.

The moong dal makes the dosas soft after cooking them. In course of time , I found these dosas very light and fluffy and a healthier version to the usual black gram dal(urad dal ) dosas that we usually make. These are easier to digest and provide good amount of nutrients that Ragi provides as mentioned above. 

Gokulashtami celebrations at home

Since childhood, I knew very little about Gokulastami celebrations. I knew , it was the day when Lord Krishna was born , that I would enjoy a holiday the next day because of “Govinda “celebrations throughout the city. Gokulashtami would mean a lazy morning and feasting on one of my favourite snacks beatened rice or  “pohe” of all types (with curds, jaggery, seasoned and many other types). Yet another snack prepared specially on this day was a kind of puffed rice bits which in konkani was called  “Lhaya Pitto.” These snacks were really the reason why I would look forward to this day and I would feast on them with great relish.

After marriage, Gokulashtami was exciting as along with these snacks it was an occasion when my parents came to meet me and take part in the worship that took place in my home.

In many of Indian ethnic households of North India the celebrations have a cradle with an idol of Lord Krishna in his childhood. When the time nears midnight , the idol is worshipped and the family members recite bhajans all night. For us, the worship has a different form with “Kalash Pujan” and a bow to Lord Ganesh. Then Lord Krishna is worshipped and “Vishnu Sahasranaam”(thousand names of Lord Vishnu) is recited. A tulsi leaf clover is offered with the recital of each name of Lord Vishnu. Thus a small hill of tulsi leaves is formed which is then decorated with flowers of various colors.

Among the many dishes that my Mother-in-law lists out are Pohe, Lhaya pitto, A salad made of cucumber and gram lentils called “Huller” in Konkani, sheera which are offered to Lord Krishna as “Naivedya”(offering made to the diety). We would also prepare a main course dish which would be served alongside the above items. This time I prepared my own recipe which I named “Shavige Sambar”. It is a simple Pulao made from wheat vermicelli that is available at the local grocery store. I tried to incorporate various vegetables in it to give my own special nutritious touch to it. It turned out tasty, delicious and wholesome food that complimented well with the other dishes. It gives me great happiness to share with all my readers the recipe along with some photos of the worship.

Above picture shows Shavige sambar at the top,clockwise, cucumber salad, sheera, pohe, puffed rice(Lhaya pitto)

                                 The picture shows the Kalash being worshipped and decoration                                                                        

The picture of Lord Krishna and below the Kalash Pujan with the hill of Tulsi leaves.

Ingredients

Wheat Semolina vermicelli -200 gms

Carrots-chooped-1 cup

Capsicum chopped-1 cup

Tomatoes-chopped-1 cup

Green peas shelled-1 cup

Cauliflower-chopped-1cup

Coriander leaves-chopped-1 few sprigs

Mustard seeds-1 tsp

Asafoetida-1 pinch

Curry leaves-7-8

Dry red chillies-2 broken

Sambar powder or curry powder-2 tsp

Turmeric powder-1/2 tsp

Salt to taste

sugar-1 tsp

grated coconut-2 tbsp

Water-10-12 cups

Oil -2 tbsp

Method

In a large vessel boil about 10-12 cups of water, add about ½ tsp of salt and a tsp of oil. Add the vermicelli and cook till they soft but not mushy. Keep stiring. Drain all the water  and spread the vermicelli on the plate which would prevent them from sticking.

In a deep bottomed pan heat oil, prepare the tempering -add mustard seeds. When they crackle add the asafetida curry leaves dry red chilli and stir for a while. Add all the vegetables except the tomatoes , salt, turmeric powder and cook under cover till the vegetables are cooked. Next add the tomatoes and the sambar powder and saute for a while.

Now add the cooked vermicelli and mix. Adjust salt , add coconut, sugar and cook for about 2 minutes covered. Garnish with coriander leaves and serve hot accompanied with fried Shev or Farsan.

I prepared this dish on the day of worship when we are not supposed to eat onion or garlic. On other days I prepare it with onions. Two chopped onions can be added just after the tempering, sauté till the onions are pink and follow the rest of the method.

The dish can be made rich by adding two tablespoons of ghee at the end just before serving.
The protein content of the dish can be increased by adding some sprouted green gram to it.

Egg Surprise

I was 23 when I got married. I knew only little cooking then.  I owe many of the cooking secrets that I know today to my mother in law. She was immensely patient with me when she taught me some traditional dishes and some I observed her while she was cooking and being her assistant!. This is one of the many dishes that I learnt from her and I appreciated her innovative thought at which this dish turns out to be different.

Eggs are nutritious as we all know. All age-groups both young and old are advised to eat eggs as a part of balanced diet. Eggs have high nutritional density with protein, niacin, riboflavin, chlorine, magnesium, potassium, sodium, and sulfur . It contains fat soluble vitamins A,D,E and minerals iron, calcium, copper and phosphorus. It is one of the few foods in nature that contain vitamin D. Besides it contains vitamin B12 , folic acid and zinc. Well, it is nothing less than a multi-vitamin pill.

Now that we know what eggs can do for us, lets know how it can surprise us!

Ingredients:

Eggs 3-4

Cumin seeds(jeera)- 1 tsp

Onion-1 chopped

tomatoes -2 chopped

Turmeric --¼ tsp

Chilli powder -1/2 tsp

pepper powder – a pinch

Salt  to taste

Cooking oil -2 tsp

To be blended into a paste

Coriander leaves-a handful

garlic cloves – peeled -5

ginger- 1 inch piece

green chillies -2

Fresh or dessicated coconut -2 tbl spoons

Juice of 1 lemon or 2 pieces of tamarind

Method:

In a pan heat the oil and add the cumin seeds. When they crackle sauté onions till they become transparent. add tomatoes, sauté. Add the spices ,salt  and add the blended paste. Cook for a  while till all the ingredients  let out a delicious aroma. Spread the entire mixture around the pan and break the eggs directly onto the pan as shown in the first picture.

Sprinkle salt and pepper on top of the eggs and cover and cook for about 10 minutes or till the eggs are cooked as shown in the next picture.

Alternatively ,the eggs can be beaten in a separate bowl , add salt and pepper and the pour it evenly on the pan.

Garnish with coriander leaves and serve hot This dish taste good with bread , rice or chapattis, or paranthas

The name " Egg Surprise " is given by me for it turns surprisingly delicious and worth trying out.

The delicate flavours of green paste as well as other spices bring out a great taste with the combination of the egg. Its truly surprising.!

Bottle gourd with green gram lentils( Lauki Moong Dal)

The day dates back when I used to watch Swami Ramdev on Aastha channel along with my mother and he used to talk volumes on the benefits of bottlegourd.  This humble vegetable was often ignored by us particularly because of its bland taste. Knowing the benefits I started thinking of using it in dals, rasams, sambhar (curries). My husband particularly likes vegetables that are not too dry and do have a gravy medium in them.  This recipe was an outcome of all those necessities.

Bottle gourd is a cooling vegetable that contains 96% water and also contains minerals like sodium, potassium,  iron and vitamin C. It is easy to digest and good for elderly, ill, convalescence, children and those who have weak digestion. Its potassium content also makes it suitable for hypertensive patients. It is low in calories and this makes it suitable for weight-watchers and diabetic patients too. The soup made from this vegetable is also nutritious, tasty and keeps one “ full” longer. It can be combined with Spinach, tomatoes, onions, etc. I shall post these recipes in my later posts. While buying this vegetable, take care to choose the tender ones which are clean and light green peel on them.

Ingredients:

Bottle gourd – 1 chopped into ½ inch dices.

Green gram lentils or yellow moong dal -1/2 cup

Onion  finely chopped – 1 medium

Capsicum –finely chopped -1 medium

Tomato –finely chopped-1 medium

Ginger-garlic paste-1tsp

Green chillies-2 slit

Cumin seeds-1tsp

salt –to taste

Garam Masala or Indian spice powder -1/2 tsp

Turmeric powder – ½ tsp

Coriander-cumin Powder – 1 tsp

Coriander leaves – To garnish

Oil – 1 tsp

Method:

Wash the lentils and combine them with bottle gourd, add enough water and pressure cook to two whistles or till dal is done and mushy.

In a deep bottomed pan  heat oil, add cumin seeds. When they crackle, add green chillies and sauté. Add onions and sauté till they are transparent. Add capsicum and tomtoes, ginger garlic paste, spices, salt and cook till the vegetables are soft. Now add the pressure cooked combination of lentils and bottlegourd and stir on medium flame. Adjust salt and bring it to a boil. Garnish with coriander leaves and serve hot.

Here I would like to mention that one should not peel the bottle gourd as many of the nutrients are lost in the peels. When pressure cooked the peel turns out to soft and the dish turns delicious. I think this dish is often prepared in some Gujarati homes. They go very well with Sweet Potato Parantha that I have posted earlier.

The lentils help to make a gravy kind of consistency and adds a mild flavour to it. You can also add kasuri methi, red chilli powder, kitchen king masala to spice it up further. Innovation is a continuous process isn't it?

Happy Cooking!

Sweet Potato flat bread or Parantha

I thought of this recipe when I wanted to innovate something healthy, that my little one likes and at the same time is not made entirely of Potatoes!! Just then, I came across the benefit of sweet potatoes and I started to innovate with them. I boiled them, peeled and mashed them added some condiments and yes! now these flat breads, popularly called parathas in India are a favourite in my house. Whenever I make them they are finished to the last bit. They turn out soft, somewhat fluffy and go with any vegetable dish. With a pre-preparation of boiling the sweet potatoes these can be made in a matter of 15-20 minutes.

Well, before I say anything further a duty of nutritionist, some vital things about sweet potatoes.  They are tubers and are similar to potatoes in many respects apart from a slightly sweet taste.  In most parts of India they are considered a vegetable that is eaten during fasts. They are eaten just plain boiled, sprinkled with some honey or jaggery .  Sweet potatoes are an excellent nutrient house. They are rich in beta carotene which is turned into vitamin A. This is particularly good for children as I have observed young children getting spectacles at a young age. Also rich in Vitamin C, Manganese, Copper, iron and vitamin B6. People of younger generation find it easily digestible and can be combined with digestive condiments like asafoetida and ginger to aid digestion in case one finds them heavy to digest.

Ingredients:

Sweet Potatoes- Boiled, peeled and mashed- 2 cups

Ginger garlic green chilli paste-1tsp

seasame seeds or til    1 tsp

Whole wheat flour- 2 1/2 -3 cups

Curds- 2 tbl spoon

turmeric powder-1/2 tsp

Red Chilli powder – ½ tsp

Asafoetida  - ¼ tsp

Garam masala or Indian spice powder - ½ tsp

Coriander leaves/ fenugreek(methi) leaves- chopped  - 1 cup

Salt – 1 tsp or to taste

Water  - as required

Oil – As required

Method:

In a bowl combine sweet potatoes , the spices ,salt , ginger-garlic and green chilli paste, curds , seasame seeds , coriander leaves and mix well.

Add the whole wheat flour and required quantity of water and oil and prepare a dough. Keep covered for 5 minutes.

Take some dough in your hands , say the size of a table tennis ball (about 20-30 grams) , dust it with wheat flour and roll it out into a flat bread or paratha .

Cook it on a hot flat griddle till both sides are well cooked. Add some oil or ghee(clarified butter) at the sides. Repeat with the rest of the dough. The entire dough makes about 10-15 of them ,depending  on the size of each parantha.

These paranthas are best served hot and remain soft even after they cool down . They were an instant hit with my 9 year old daughter Prerana  as they resemble a great deal to the famous aloo ke paranthe  (potato paranthas)  with added health benefits. I hope all my readers would like this innovative recipe . In the above picture  I have served them with dudhi moog dal  or bottle gourd with green gram lentils. The later would be my next post.

Spinach and Fenugreek in Coconut gravy

As I mentioned in my last post about my mother being my first teacher in cooking, I dedicate my first recipe to her. In my previous post I have mentioned about green vegetables being a super food.  I have also promised to keep my recipes simple and healthy. Well, the following recipe is a vegetable gravy dish that goes along with rice, bread, salads  or any other main course. It combines spinach and fenugreek but you can combine any two or more green leafy vegetables that are available in your neighbourhood. They are cooked in a coconut gravy and have boiled lentils in them for thickening. I have used bottle gourd  as another ingredient and potatoes, raw papaya, raw plantain can easily replace it .

This dish is a famous one in Karnataka state of South India and such gravies often become a part of regular meals.  They are served as an accompaniment to a combination of other dishes such as boiled rice, rice gruel(kanji) Flat breads(rotis), or millet breads(Bhakri). This is quite a tasty side dish which was relished by all in my family and I hope my readers would love it too.

Spinach and Fenugreek in coconut gravy.

Ingredients:

Spinach –chopped -2 cups

Fenugreek-chopped-1 cup

Onion - 1 medium chopped

Bottle gourd- cut into big pieces -1 cup

Yellow lentils (tur dal) -1/2 cup

Fresh grated coconut – ½ cup

Whole coriander seeds-1 tbl spoon

Dry red chillies- 4-5

Tamarind – a small lump

Turmeric powder-1/4 tsp

Salt-to taste

For the tempering:

Coconut oil-  1 tsp

mustard seeds – 1 tsp

Asafoetida –a pinch

Curry leaves-4-5

Dry red chilly- 1 –broken into bits

Method:

In a pressure cooker combine lentils, spinach, fenugreek, bottlegourd,  add some onions and spare some for tempering ,add some water and cook till lentils are soft.

Dry roast coriander seeds and red chillies.  In a  blender/mixer jar combine coconut , coriander seeds, chillies, tamarind, turmeric powder, add a little water and blend into a  smooth paste.

In a pan combine the pressure cooked dal and vegetables, blended paste, add a a little water to adjust to required consistency and boil over medium fire. Add salt to taste.

To prepare the tempering , take a small pan heat  coconut oil, add mustard seeds, when they start crackling add asafoetida, chilly bits and curry leaves , remaining onions and sauté. When the mixture starts to release the flavor add it to the gravy, stir for a while. Serve hot.

Cooking the healthy way, My recipes

Of course, My mother taught me my first steps of cooking. I applied them practically after marriage and may after two to three years later,I started polishing my skills on cooking. Though I do not claim an expert right now, I  have managed to keep my husband and my daughter happy and HEALTHY. The art of cooking healthy is not difficult if you really want to. The credit goes again to my mother and my grandmother who had instilled in me the need to cook healthy. I believe, the responsibility of the family health lies on the person who takes over the responsibility of the kitchen.
When the cook begins to start a dish, a thought should pass in his/her mind ,"Am I putting the right quantity of oil?" "Is this ingredient actually necessary ?" "Is the ingredient healthy?" When we talk of unhealthy fats, margarine, butter, clarified butter or hydrogenated fats, we are actually looking up to the fact that we have to consume it at a minimum rate to avoid cardiovascular risk. There is no such "safe age" where we can eat such harmful fats to a high extent and then rather coolly decide one  bright and shiny morning "This is it! No Unhealthy fats from now on." Eating healthy is a quality that has to built in us. When we are healthy it shows on our body- Well toned and with the right BMI(Body mass Index). It shows on your face- We are pink with confidence and it shows on our personality when we meet someone for the first time. And trust me! -It makes a lasting impression.


When I put up recipes I promise they would be easy to prepare,  tasty and delightful. I do not promise to put up photographs on each recipe as it is at times cumbersome. I would try my best to put up a photograph as and when possible. So Happy cooking the healthy way!!

Choose the green way to staying healthy

When I turn through the pages of books written by expert nutrition authors, I come across a fact that could be well agreed among all my companions. When it comes to green vegetables, they are found to be nutrient dense in most of the vitamins and minerals. If I list out the green vegetables they would be spinach, fenugreek, amaranths, dill, onion green,  green beans of all types, turnips, radishes with their greens, mustard greens, coriander, mint, parsley, celery, cabbage, cauliflower greens etc. These are most of the veggies that are available in Asian markets whereas some vegetables like kale,collard, lettuce are also available
                   These vegetables are low in calories and perhaps the most concentrated form of vitamins, minerals, and phytonutrients. They are rich in minerals like iron, calcium, potassium and magnesium. They contain vitamins like C, K, A, E and most components of the vitamin B group.They also provide phytonutrients like lutein, zeaxanthin that protect the body cells from damage and protect our eyes from age-related problems.They slow down the process of inflammation in the body and make way for healthy rejuvenation of cells. They also protect our body from dangers of cancer and cardiovascular disease. I would not be wrong if I call them "nutrition power houses. "  Most of the green vegetables contain minimum amounts of carbohydrates and therefore they would be the first choice for weight watchers. We usually relish flat breads made of fenugreek(paranthas), spinach and salads with lettuce and cabbage. What we need to look for is the fact that we do not add unhealthy fats (such as mayonnaise, butter)as dressing to the salads or else the entire effort of the greens would turn futile.
For fussy eaters like kids we mothers would have to rack our brains to think in what way do we give to the kids so as to they gobble it up without even realizing what it does contain some green stuff!. Flattenned breads, wraps, patties, 
Cutlets, sauces(chutneys) are good ways of making tempting foods for them. I would try to include recipes as and when I write on the appropriate topics.
Ii hope I have encouraged all my readers to grab a green as soon as  they see it at the vegetable vendor or a supermarket.