Live Life Healthy

Easy and Healthy Vegetable puff

2014-06-13T05:22:00.002-07:00

I have devised this recipe so that the goodness of many vegetables can be added and the ultimate roll can be made without deep frying. Children and grown-ups like it alike. The choice of vegetables differs from the region to region.

Colored peppers, broccoli, tofu, soya chunks are smart alternatives.

Sprouts, blanched nuts can also be added for that extra protein and crunch. Below is the basic recipe.

For the outer cover

Whole wheat flour -1 cup

Gram flour or Besan- 3 tblspoons

Chilli Flakes , oregano- a pinch

salt -1/2 tsp

water – enough to make a firm dough.

Oil – 1 tsp – to drizzle on the dough

For the stuffing

Paneer(cottage cheese) -200 grams cubed

Capsicum- 1 diced

onion -2 chopped

tomatoes-2 chopped

beans – a handful- chopped

Green peas- - 100 gms

carrots – 2 medium diced

Garam masala- 1 tsp

Turmeric powder- ¼ tsp

chilli powder- 1 tsp

ginger garlic paste – 1 tsp

Coriander leaves- 2 tbl spoon chopped

oil- 1 tsp

The puffs lined up ready to go in the tandoor.

The vegetable puff after it is cooked.

Method

Combine the ingredients of the dough and let it rest for 15 minutes.
Heat oil in a pan, add onions and sauté . add ginger garlic paste .
Next add all the vegetables and spices, salt and mix well . add ½ cup of water, cover and cook till the vegetables are tender.
Add the paneer and mix well
let it cook for 2 minutes. Cool

How to Proceed.
Roll out rotis of the dough. Place the filling and cover it as shown . Brush oil on all sides and cook either in a tadoor , oven or tava till brown.I have used an electric Tandoor.
Serve warm with chutney or sauce of your choice.

Indian Pesto Pizza

2014-06-13T05:13:00.001-07:00

This Pizza is different from the usual one that has a traditional tomato sauce on the base. I have tried to make this more nutritional by adding some green herbs and peanuts in the sauce. Children seem to love this pizza as it gives a colourful appeal with green and red veggies on it.

Ingredients

Whole wheat pizza base

For the sauce

Mint leaves (Pudina) – 1 Bunch

Coriander leaves – 1 Bunch

Soaked Peanuts – ½ cup

Garlic – 4-5

Green chillies - 2

salt to taste

Lemon juice – 2 tsp

Sliced tomatoes, sliced capsicum, mushrooms, corn and pizza cheese-As required

Mix all the ingredients of the sauce adding only a little water to make a thick consistency.

Spread the sauce over the pizza base spread the slices on the pizza and top with grated pizza cheese.

Sprinkle pizza masala or crushed oregano / chilli flakes.

Bake in a hot oven or on a tava, covered till the base is crisp and till the cheese melts.

Enjoy this pizza warm, cut into quarters and served .

Idlis with a Twist

2013-04-22T03:34:00.000-07:00

Idlis are a popular Indian breakfast dish made with a combination of black gram and rice.
They are more popular with south Indian community and frequent at the breakfast tables. They are easy to make and nutritious with a good combination of proteins and starch.Usually served with Sambar -A lentil preparation and/or coconut chutney , they delight both kids and adults alike.
Sometimes, the usual idli gets monotonous. This is when I decided to add some variety which added to the taste as well the nutrition.
Regular Idli batter
1 cup Black gram dal (urad Dal)-Soaked for 6 hours
2 cups thick parboiled rice Soaked for 6 hours
Grind Black gram dal to a smooth paste. Grind Rice coarsely Mix the two paste and keep the consistency thick.Add salt and ferment overnight. Alternatively mix readily available Idli rava to urad dal paste.

Masala Idlis:- Gring 1/2 cup grated coconut, 3-4 dry red chillies, a small lump of tamarind and roasted coriander seeds-1/2 tsp to a a smooth paste. Mix this paste in the idli batter just before steaming. Serve with Sambar

Ragi Idlis: Soak 1/2 cup ragi along with urad dal and proceed as mentioned.

Methi idlis: To the regular idli batter add finely chopped methi leaves, ginger-green chilly paste and steam.

Brinjal rolls

2013-01-30T04:07:00.004-08:00

This is a unique recipe made from brinjals. One can choose any variety but take that the slices of brinjals should be big enough to be rolled. This dish can even be served as a starter or a side dish. I came across this kind of dish while seeing a cooking reality show and somehow forgot the ingredients. I devised one on my own and it turned out fairly good. This is a good recipe to surprise unexpected guests.
Here I chose the long variety of Brinjals but this works equally well on eggplants too.

The brinjals arranged on the pan with the chutney spread on top.

The brinjal rolls ready

Ingredients
Brinjals sliced longitudinally and kept immersed in water-4-5
Turmeric powder, chilli powder, salt-each 1/2 tsp to marinate
oil to cook

For the chutney
Coriander leaves- a handful
pudina leaves(mint) - 5-6 sprigs
green chillies- 2
garlic - 7-8
Til -3 tbspoons
coriander seeds-1 tblspoon
cumin -1 tsp
saunf - 1/2 tsp
salt -to taste
juice of 1 lemon
jaggery or gur - 1 tspoon
Dry roast coriander seeds, cumin and saunf and combine other ingredients to grind into a chutney.

Method
Marinate the brinjal with salt, turmeric powder, chilli powder.
On a non-stick flat pan , put a little oil and spread the slices. Spread the chutney and let it cook for some time. As soon as the brinjal slices are soft roll the slices and arrange on the serving plate. Serve immediately.

http://en.petitchef.com/

Instant cucumber Idlis

2012-12-02T04:34:00.002-08:00

This is in fact , a traditional dish prepared in our community since many years. In days of the year when turmeric leaves are abundantly available, we usually cajole our mother to prepare this dish.It is traditioally called "Thousalli." I added an interesting twist to it,rather its shape to be made in the form of idlis. This way, they cook much faster, form an interesting finger food for kids, can be served easily and above all ,it form an instant healthy snack. The turmeric leaves give a distinctive flavour to this dish. These can be replaced with banana leaves or can be prepared as it is.

Ingredients
Cucumbers (green are preferred) 4-5 peeled and grated
Semolina(Rava) 11/2 teacup
Jaggery (Gur)shred into pieces- 1 cup or to taste
Salt- 1/2 tsp
water 1/2 cup
Ghee 2 tblspoons
grated fresh coconut- 1 cup
Turmeric leaves- as required cut into 3-inch squares.

Method
In a thick bottomed pan Heat the ghee and roast the semolina for 2 mins on a slow flame. Add the cucumber, jaggery, coconut and water and mix it well and stir till the jaggery dissolves into the mixture. Meanwhile set the steamer to boil. Arrange the turmeric leaves in the idli moulds and then pour the cucumber mixture into each mould like the idli batter.Cover with another turmeric leaf if you like. Arrange all the moulds and steam for 10-15 minutes.
Serve warm with a teaspoon of ghee and liquified jaggery.

This is the consistency of the cucumber mixture before it is added in the idli mould.
It should be rather thick

These green cucumbers are usually preferred as they are juicy and mildly sweet.

Mushroom, Paneer and Capsicum grill

2012-08-22T04:09:00.001-07:00

Many a times we need a quick accompaniment to an exotic lunch or a simple one. I derived this after watching many recipes. This dish can be made within minutes and is left slightly crunchy and not overcooked. The first time I prepared this dish, it immediately clicked in the dinning room and left them wondering at " something so tasty and so fast." It can be made with very little oil on a non-stick grill pan or a Dosa tawa/ flat griddle. Since Mushroom, Paneer are high protein foods this dish is ideal for weight watchers. You can be more innovative to add some parboiled veggies like carrot, corn, cauliflower, red and yellow bell peppers, baby corn , green peas, onions etc as available in your neighborhood.

Ingredients:

Mushroom-200 gms

Paneer-100 gms

capsicum-200 gms

Onion-1 medium

dark soya sauce- 1 tbspoon

Chilli Flakes- 1/2 tsp

Oregano-1/2 tsp

Black pepper- 4-5 crushed

Lemon juice-1/2 tsp

Salt to taste

Oil- a few drops

Method

Cut all vegetables into bite sized dices or chunks. Marinate with the rest of the ingredients and set aside for 5-10 mins. Heat a grill pan/ tawa and add a few drops of oil. Spread the vegetables and toss them over a medium flame till they are cooked but crunchy to bite. Flip over the pices frequently to prevent overcooking or burning.

Serve piping hot and sprinkle some Pizza masala and chopped coriander to garnish.You can also sprinkle the remaining marinade or thicken it into a sauce and serve. This dish can even be made with skewers and served as a Barbeque or with a Sizzler.NJoyyy!!

Masala Fish in Banana Leaves

2012-07-10T03:52:00.000-07:00

This is an interesting recipe which can be cooked with any kind of a medium sized fish like pomfret, bangda,sardines or silver fish. I used a flat silver fish normally called soundale in the local language. It is coated with a south Indian spiced masala , wrapped in banana leaves and shallow fried. This requires very less amount of oil as the fish is neatly cooked in the extract of the spices and turns into individual parcels grilled to perfection. Requires patience and time but worth the effort and it turns into a lip smacking dish. Ideal for a day when you can cook something different with fish.

Ingredients
Fish - 4-5 cleaned, kept whole marinated with salt, turmeric and lemon juice.
Banana leaves - 4-5 pieces
For the masala:
Oil- 1/2 tsp
coriander seeds-1 tsp
Saunf (aniseed)- 1 tsp
cumin seeds- 1/2 tsp
dry red chillies-4-5
fresh grated coconut-1 cup
tamarind- 10gms
onion- chopped 1
tomato -chopped-1
ginger garlic paste - 1 tsp
Salt to taste

Method
Heat oil in a flat pan and saute coriander, cumin, saunf, chillies, ginger-garlic paste and add onions. Saute them till brown and add tomatoes and cook till they are soft. Blend coconut ,chillies, tamarind in a mixie into a coarse paste. Add the paste into the pan, add salt and fry the mixture till thick. Cool to room temperature.

Smear each banana leaf with a few drops of coconut oil. Coat each fish with above masala and wrap them. Fasten with toothpick if necessary. On a flat griddle heat some oil and place the wrapped fishes. Cook on a medium flame till the fish is cooked and grilled impression is seen on the masala. Serve warm with Rice and curry. A green salad made of tomatoes, cucumber, onions and lettuce is a good accompaniment.

Multigrain Laddoos

2012-05-09T00:23:00.000-07:00

Multigrain Laddoos

Sweet dishes are popular in all households. In India, It is also offered to a worshipped diety as a part of the worship(Puja)

I thought upon a sweet which can be nutritious, delicious and can be prepared without much hassle. That’s how I combined whole wheat, besan and Nachani and flavoured it some common spices. This way It contains a cereal(wheat), A pulse( gram) and millet (nachani). It provides protein , calcium, iron and some B-group vitamins making it wholesome for children and the entire family.

I could get coarsely ground flour of the above three grains which gave the laddoo a semolina or a Rava –like texture. You can use whatever is easily available in your locality.

Ingredients

Wheat flour- 1 cup

Besan or gram flour- 1 cup

Nachani flour - ½ cup

Powdered sugar -1 ½ cup

Cardamom, nutmeg and cinnamon powder mixture- 1 tspoon

Crushed almonds- as required

Ghee or clarified butter- ¾ cup

Method

In a deep bottomed and a thick kadai heat 2 tbsp of ghee and combine the flours in it. Roast over a slow flame for 35-40 minutes or till they change the colour to a deep shade and give out a delicious aroma. Cool. Combine spice powder, powdered sugar and rest of the ghee(melted) in the mixture, crushed almonds and make spherical laddoos. Store in an airtight container. Depending upon the size this mixture would make 15-20 laddoos and they keep fresh for over 15 days.

Shepu Dosa (Pancake out of Dill leaves)

2012-04-22T03:49:00.001-07:00

Just like any other leafy vegetable Shepu or dill leaves are very high in nutrition.

They have a distinct flavor and are usually used as a vegetable in the Indian household. Dill is particularly rich in calcium , iron, magnesium and vitamin A.

I have tried using this ingredient in a different way. This is my mother’s recipe which I have been enjoying since my childhood. I do remember cajoling my mother to make them every week.

Ingredients

Rice -2 cups

Methi (Fenugreek ) seeds – 2 teaspoons

Grated coconut – 1 cup

Dill leaves- Washed, chopped fine- 1cup

Poha (beaten rice) – 1cup

Salt - 1tsp

Jaggery- 4-5 tspoons

Water as required

Oil to shallow fry

Method

Soak rice and methi (fenugreek seeds)for 5-6 hours. Grind Rice, methi, dill leaves, coconut with sufficient water to make a smooth paste. Keep the consistency as much as Dosa batter and not very thin. Soak Beaten rice or Poha in water and squeeze out the extra water. Mix this poha into the batter, add salt and ferment it for 8 hours or overnight. Before making the dosas add the jaggery and mix well. The batter is now ready.

Heat a non stick pan and pour a tsp of oil on it. Pour the batter in three divided portions as shown and do not spread it like a regular dosa. Cover it and cook it on medium flame for a while. Flip and turn them and cook it on the other side.

They turn golden brown, soft and spongy.

Serve warm with a dollop of butter, your favourite chutney or a pickle.

Millet bhakri on Banana leaves

2012-04-16T07:20:00.000-07:00

I have written a couple of posts on millet earlier, the most popular being Millet as a part of daily alkaline diet (Ragi Dosa) and Millet breads.
This is a unique recipe which I learnt in my native place in South India. In this region Banana trees are commonly found and people make use of every part of the tree productively just as coconut tree.
I made a mixture of Ragi(nachani) flour, rice flour and jowar flour along with some onions, coriander and chillies and cooked it with the help of Banana leaves. The leaves give a mild flavour to the dish and can be made with very little oil.

Ingredients

For the batter
Rice flour- 1cup
Jowar flour - 1/2 cup
Ragi flour -1/2 cup
Salt to taste
Onions -chopped-1medium
Coriander leaves and green chillies- as required
water to make the batter
Oil to grease the banana leaves
Banana leaves- cut into small rectangles

Method:
Mix the ingredients for the batter and keep the consistency of the batter equivalent to Idli batter or which one can spread easily. Grease a banana leaf with a little oil.

Spread the batter on the leaf and cover with another greased leaf.

Heat a flat tava or griddle and place the entire assembly as shown in the picture.

Bake on both sides and remove the leaves when the bhakri is semi cooked

You can make use of the leaves again if you are careful not to burn them while cooking.

The bhakris are tasty and a mild flavour of the banana leaves is what makes this dish unique and distinctive.
It is a perfect option if you are bored with the same breakfast options and need "something different."

Oats and Soya cutlets

2012-03-15T04:28:00.000-07:00

Cutlets are an easy and a fun way to include vegetables that are hidden within the taste of Potatoes and spices. This is one of the best illustrations where we successfully combine health with taste,Agree?
I made them in a rather hurry and so I couldn't shape them perfectly. They can be served at any part of the day, as a side dish or a snack , in children's tiffin boxes or an after school treat. I heard some women at a bus stop saying, " The toughest part of making a cutlet is to boil and mash the potatoes!!!" Yes, If the potatoes are ready, cutlets are just some minutes away.
The combinations of making cutlets are many.I have posted an oats and soya cutlets with lightly roasted oats and soya panner(Tofu) added along with vegetables. But there are a host of other combinations with spinach paste, Mushrooms, sprouts, rajma, beans, sweet potatoes and they go on. .....

Ingredients
Boiled and mashed potatoes-4-5 medium
Lightly roasted oats- 1/2 cup
Tofu or Soya paneer- 1/2 cup Crumbled
Coriander leaves-1 cup
Grated carrot- 1 cup
Turmeric powder-1/2 tsp
Chilli powder-1/2 tsp
Garam masala/ Kitchen king masala- 3/4 tsp
Chat masala- 1/2 tsp
Ginger garlic-green chilli paste- 1tsp
Corn flour or rice flour to bind- 2 tablespoons
Salt to taste
Oil to shallow fry
Method:
In a mixing bowl combine the mashed potatoes, tofu, oats, carrots, coriander, spices, salt and ginger- garlic green chilli paste and mix well add the flour to bind it together. With greased palms make small tikkis out of the mixture and shallow fry on a non stick pan till they are golden brown on both sides. Serve with chutney or Tomato ketchup.
Usually cutlets are not left over to the next session but if they are, then convert them into interesting chat with some beated curds, sweet and sour chutney and chatmasala, to with sev and chopped coriander. They would disappear soon

These are another variation with boiled and grated beetroot along with mashed potatoes. These taste great too.

Rajma parathas (Kidney bean stuffed Bread)

2012-03-09T23:46:00.001-08:00

I have earlier posted a starter made with Rajma. Rajma or Kidney beans are very nutritious, rich in protein and minerals and maybe that’s the reason I decided to post it again with a variation

The preparation for this lies in cooking the rajma in a pressure cooker till it is soft.

The rest of the recipe proceeds similar to Alu Parathas.

Ingredients

Potatoes – Boiled and mashed – 3-4 medium

Rajma cooked- 1cup

Coriander leaves- chopped- 4 tblespoons

Garam masala-1/2 tsp

Dhana-jeera powder- 1tsp

Turmeric – ½ tsp

Chilli powder- 1 tsp

Ajwain- ½ tsp

Salt to taste

Oil to cook the Parathas.

Atta – 2 cups

Water to knead the dough

Method

To begin , knead a soft dough of the Parathas as we normally do with rotis/ Chapatis. Cover with a wet cloth and set aside.

We would prepare the mash that would be stuffed inside these parathas . Mix together Potatoes, Rajma, all the spices, salt, coriander leaves and ajwain and prepare the stuffing.

Roll out the dough into a 4” round and stuff the mixture in to it. Cover it from all sides dust with flour and again out into a thick Paratha. Cook on a hot tawa with oil or ghee till the paratha is cooked well.

Repeat with the rest of the dough.

I prepared a vegetable with some cooked Rajma that I had, Spread on top of some buttered slices of bread, sprinkled some cheese and served as an evening snack for my family. It turned out like instant mini pizzas and was enjoyed thoroughly.

Healthy and Delicious Pizza

2012-02-18T04:08:00.000-08:00

When we talk of the NextGen foods, encounters are common in most Indian households about the difference in food culture that changed over time. Most of the older generation often speaks about the home food that they used to enjoy. Snacks like poha, upma, sheavai-upma were common in holds as evening snacks and later replaced by chats like shevpuri, bhelpuri etc. In the event of foreign food culture that seem to have raided here Italian dishes like Pasta and Pizza have included in the likes of children and they have dominated most menus of restaurants too. The only reason that I would restrict is the presence of refined flour or maida while making the base, the use of various sauces that are prepared many days in advance and contain many preservatives, and loads of cheese that is usually unhealthy and said to be the major cause of childhood obesity in these days.

In these circumstances, I would best suggest to make the pizza at home . With a little pre-preparation and planning a delicious pizza can be made at home.

Ingredients for the Pizza base.

Whole wheat flour / Atta – 2cups

Melted butter/ oil -2 tsp

salt-1/2 tsp

Baking powder- ½ tsp

water as required

Method :

Knead the dough with the above ingredients and allow to rest for about half an hour. Keep the consistency same as for rotis/ Chapatis. Variations such as adding some chilli flakes, oregano, ajwain to the dough can be done for some extra flavor.

Ingredients for Pizza sauce

Chopped onions- 1cup

Tomatoes -2 large –blended coarsely

Tomato puree/ Tomato Ketchup- 2tbspns

Salt to taste

Pizza masala- A blend of spices like oregano, pepper, basil, rosemary etc.-as required

Black Pepper- as required

oil-2 tsp

Capsicum- 1 finely chopped(optional)

Garlic – 8-10 cloves- finely chopped

Chopped parsley or coriander

sugar- 1tbspoon(optional)

Method:

Heat oil in a pan and add garlic, sauté for some time and add onions, sauté till they turn pink. Add tomatoes and other ingredients and cook till they blend well. The consistency should be thick and therefore do not add much water. The sauce can be made spicy by adding green chillies/ capsico sauce.

This sauce turns out very tasty and can be used as a sauce for pastas too.

How to proceed:

Roll out the dough into a 6 inch thick base about 1/8 of an inch thick. I preferred keeping the base thin as it turns out crispy and since we have not added yeast , a thick base is not preferable.

Add some butter on a hot tawa and keep the base on it, Spread about 3-4 tsp of pizza sauce on it.

Add onion rings, capsicum rings, tomato slices, mushroom , paneer, olives or even chicken if you like.

Sprinkle pizza cheese on top, cover and cook for 10 minutes on low flame. Cut the pizza into portions and serve. Enjoy……..!!!!!

This pizza is relatively low fat and can be made more healthy with the addition of veggies in it. The amount of cheese is a lot less that the commercial ones. Cheese although is a good source of calcium and protein, it also contains saturated fat and cholesterol and that’s why not advisable in large amounts.

Turn to the homemade version and snack on it.

Spinach Parathas(Palak ka Paratha)

2012-02-16T00:57:00.000-08:00

These parathas are easy to prepare. They are an excellent breakfast option knowing the goodness of spinach and the nutrients that go with it. Besides ,they are a great hit with the kids. The bright green colored look of the parathas brings a yummilicious SMILE which we mothers always look forward. The rendering smell of spinach is effectively masked with the flavor of garlic and other spices resulting in amazing parathas good enough to be eaten at anytime of the day, tiffins or guest-parties. I have skipped the use of green chillies as it makes the parathas too spicy for kids. If necessary green chillies can be ground with the spinach.

Ingredients

Spinach-washed and chopped- 2 cups

Garlic- 7-8 cloves

Garam masala powder-1 tsp

Turmeric powder- ¼ tsp

Chilli powder – ½ tsp

seasame seeds (til) 1 tsp

salt to taste

whole wheat flour-3 cups

oil – to knead the dough and to cook the parathas

Method

In a mixie jar blend spinach, garlic, garam masala, turmeric, chilli powder, into a smooth paste without adding any water. Pour out the puree into a large bowl, add salt ,oil and seasame seeds and knead in the wheat flour, taking water only if necessary just as we knead the regular chapatti dough. Knead a little more with oiled palms and leave the dough covered for 10-15 minutes. It would look a bright green firm dough.

Roll out parathas and cook on a tawa applying oil on both sides till golden brown. Serve with your favourite chutney.

Karwar- Truly worth a Visit

2012-02-08T03:40:00.000-08:00

We did an amazing tour last year end in December. I was accompanied by my husband and daughter while we visited KARWAR- A coastal town in north Karnataka bordering Goa. A major part of it is under the control of Indian Navy under the prestigious project Seabird. We enjoyed what the nature opened its wings and offered us to explore.

Being a coastal town, we decided to spend most of the time on the beach. The beach had clean waters, clean sand and a wonderful view of the sunset. A garden just alongside the beach turned out to be a good recreation and education park as there was an old Navy ship installed for the public to see. The kids loved to see the ship in its real form complete with the engine, fake models of ammunition and the life of a sailor inside the ship.

The beach waters welcomed us with cool and steady waves and we had our share of fun when we became kids along with the kids.

Now for some FooooooD!!!

The afternoon lunch was hosted by SHWETA LUNCH HOME. A popular restaurant which served delicious fish Thalis made traditionally with all Karwar authenticity.

The restaurant was a gleeful one , crowded to prove itself and aroma of fried fish told us ‘We are at the Right Place’

We saw a few familiar boards. One with an appreciation from the famous Rocky and Mayur team “Highway on My Plate” which telecasts on the channel NDTV Goodtimes. The other one was with NDTV Zaika India ka , Vinod Dua ke Saath. Both these posters were proudly exhibited by the owner who took personal effort to see all his customers were served properly.

It was a mouth watering platter with rotis,rice, fish curry, Bangda fry, Solkadi, vegetables and salad. We also took a Pomfret fry to suffice our appetite. The taste was indeed traditional and made with the right expertise to blend the spices which brought out the flavor in full galore. We ate to our hearts content and thanked the owner for his hospitality.

We also visited Shree GuruMatt which is the Samadhi Shree Padmanabh Swami. Thus with many memories of Karwar we proceeded on our tour. I would like to appeal to all readers to visit Karwar- An Unexplored destination in Karnataka that unfolds nature in its mesmerizing form

Healthy Undhiyo

2012-01-26T05:54:00.000-08:00

We Mumbaites are familiar with this word “Undhiyo” as much as Dhokla, Vada Pav , Kothimbirwadi and Misal. I know these dishes are mouth watering and tempt us even when we have already had our lunch. Undhiyo from any eatery out comes in with loads of oil and a few veggies and ‘Muthia’ floating in it. For me the idea of a healthy version struck when I actually saw the recipe traditionally made on a popular gujarti TV channel. It has the goodness of all the seasonal vegetables that are available in the winter season along with Coriander leaves and Garlic. I somehow did not agree to the fact that Undhiyo needs to float in oil to make it tasty. So I decided to try out a version of mine with less oil, with lots of vegetables and no guilt.

The Undhiyo thus prepared would 7-8 persons and should be accordingly adjusted if less quantity is required.

Ingredients:

Surti Papdi-1/2 Kilo

Purple Yam/Kand- ¼ kg

Potatoes -¼ kg

Brinjal -1/4 kg Slit lengthwise

Shelled Tovar -1cup

Shelled peas-1cup

Sweet Potatoes ¼ Kg

Raw Bananas -2

Coriander leaves-1 large bunch

Garlic with leaves- 15 cloves

Green chillies- 2-3

Coconut- 1cup grated

oil – 4 tbsp

ajwain -2 tbsp

Seasame seeds or Til -2tbsp

Juice of 2 lemons

For the Muthias

Methi , chopped fine -1 cup

Besan- 2 tbsp

atta- 1cup

salt to taste

Chili Powder ½ tsp

Turmeric-1/2 tsp

Dhania-jeera powder-1/2 tsp

Method for Muthias:

Combine all the ingredients for muthias with sufficient water and 1 tspoon of oil to make a dough. Shape into oblong balls between palms and deep fry them till golden brown. Keep aside.

For the Undhiyo

To begin with cut the vegetables in to big pieces.

For the masala, combine Coriander leaves, Garlic, green chillies, salt and some lemon juice. Add some water and grind in a blender. Mix the chutney with the grated coconut, adjust the salt and apply to each of the above vegetables and keep aside. In a pressure cooker heat 4 Tbsp of oil and add ajwain and Til to it . Layer vegetables with Papdi, Potatoes, Kand , sweet potatoes, shelled tovar and peas, Raw bananas and brinjal and cook upto 2 whistles or till vegetables are done. Open the cooker when cool and add muthias to the undhiyo and simmer on low flame. Garnish with grated coconut, muthias and sev.

Good accompaniment with Rotis or Puris. Most of them who tasted the Undhiyo liked it’s flavours and the aroma of variety of vegetables . In my opinion this is the best part of an Undhiyo.

Millet Breads (Bhakris)

2012-01-18T02:43:00.000-08:00

I have already mentioned the importance of millets in our diet through some earlier posts in my blog. Millets as a part of daily alkaline diet. It is particularly recommended to include millet in our diet in winter and the body consumes a lot of energy to maintain warmth in the body.

This recipe is a traditional one and I have learnt it from my mother.

The bhakri is a simple millet bread that is usually flattened with the help of palms and then baked on a griddle preferably made of cast iron. Millets do not have gluten in them and that’s how it makes it difficult to knead and roll like our regular rotis or Parathas wherein we use wheat. Here we try to induce a glutenizing effect by pre-cooking the mixture in hot boiling water. After this is done , it is knead and rolled into Bhakris and baked without any oil on a Tawa (flat griddle). It forms a staple, wholesome, nutritious and tasty form of bread that goes well with any vegetable side dish.

With simple ingredients and easy to prepare this dish is sure to be liked by everyone at home. This recipe can be made with any kind of millet e.g. jowar, bajra, ragi or even corn(makai ka atta)

Ingredients

Bajri flour 1 cup Heaped

Water -1cup

salt -1/2 tsp

Method:

Heat the water in a kadai and let it boil. Add the salt and stir. When the water is boiling lower the flame and add the flour and stir continuously till it forms a king of dry dough. Remove from fire and cover it for 2 minutes. The final consistency is shown in the picture below. It should be dry and difficult to stir.

Open the kadai and moisten your hands with some water and knead the dough carefully. You would notice that the dough actually behaves like a roti dough with the same consistency and can be made in to small balls. Flatten each ball, dust it with bajri flour and roll it out. Bake on a hot tawa on both sides.

Applying oil is not necessary and the bhakri taste best when served hot and remain soft for a longer time.

The dough needs to be thoroughly knead with hands and care has to be taken not to hurt the hands. After repeating the recipe for a couple of times you would know the exact consistency of the dough required to bring out perfect bhakris. I have taught this recipe to many of my friends and they have loved this tasty and low-cal recipe for a weight loss diet. These are a frequent breakfast option in my house and I usually serve them with Bottle gourd vegetable or Spinach with Pumpkin.

Boiled Rice Kheer

2012-01-11T03:24:00.000-08:00

This is a kheer that is actually healthy to eat. I prepared it out of a special rice which is popularly known as Mangalore Ukda rice. It has a prominent reddish outer skin and is not polished away like other rice varieties. The word “ Ukda” means Boiled. The rice is boiled and then processed further to form a dry grain. As a preparation of this dish one has to wash this rice 2-3 times and pressure cooked for a fairly long time till it turns out very soft. Usually 2 whistles on a high flame and then kept for half an hour on a slow flame is recommended. Consequently , a large amount of water is added into the pressure cooker along with the rice.

This form of Rice is usually eaten along with the water in which it is cooked and is popularly known as “kanji.”The outer red skin of the Rice makes it more nutritive than other white forms of rice as it is full of niacin, Pyridoxine and Thiamine which are B group of vitamins. It also contains calcium, iron and copper thus making it a complete “ Whole Grain” with all its goodness. I prepared a kheer or ‘Payasam’ as it is popularly called in the south. In many areas of Maharashtra such rice kheer is often called ‘Doodhpaak.’

Ingredients:

Boiled Rice- Pressure cooked till soft -2 Cups

Milk- 2 cups

Sugar-1 ½ cups or as to suit one’s taste

Mixed dry fruits- Almonds, pistachios, cashews and raisins.

Kesar or Saffron- a few strands dissolved in some warm milk

Cardamom or elaichi powder- ½ tsp

Method:

In a pan, boil the milk and add the cooked rice into it. Stir continuously and let is cook for 10-15 minutes till the milk reduces and the mixture thickens. Add sugar and stir again cooking for some time. Add Saffron in milk and the dry fruits chopped into pieces. Finally add the cardamom powder and serve hot or chilled.

I have tried to make it as a low fat version. Condensed milk or full cream milk can be used to make it richer. Also Khoya can be added. The dry fruits and also be fried in ghee before adding to the kheer. It all depends how rich you want the kheer to be!

Spinach with Pumpkins

2012-01-09T02:39:00.000-08:00

This is a great gravy dish in which I have tried using greens by using spinach, ash gourd and pumpkins. This is an ideal dish for every health conscious, diabetic, weight watchers and children. This is rich in carotene which makes it full of vitamin A, mineral rich with iron ,potassium and zinc and has very less oil. This green gravy can be taken as a base gravy for various dishes like Spinach soup, Alu-palak (Potato and Spinach),Palak –Paneer(cottage cheese with spinach)and various other vegetables that can combine well. In place of pumpkin any other gourd can also be used such as squash or bottle gourd

Ingredients

Spinach – A large bunch, washed, chopped

Pumpkin – 1 cup diced

Ash gourd – 1cup diced

Ginger – ½ inch piece, chopped

Garlic – about 5-7 cloves, chopped

Onions -2- sliced

Salt to taste

Turmeric powder ½ tsp

Green chillies -2 slit

Juice of half a lemon

Cumin- ½ tsp

oil – 1 tsp

Garam masala powder ½ tsp or as required

Method

To prepare the gravy heat a pan with half a tsp of oil and add sliced onions to it, sauté till transluscent and add ginger and garlic. Add the spinach and cook till the spinach turns dark green. Cool And blend in a mixer till smooth.

In a pan heat another half a tsp of oil add cumin and green chillies. Fry for some time and then add pumpkin and ash gourd and half cup of water, salt and cook covered it is soft enough.Add the gravy, adjust the salt, turmeric powder, garam masala powder and let it boil. Adjust the consistency to your liking. Put off the flame and add lemon juice and stir. Serve hot with Rotis, Parathas, or Rice.

Carrot, Pineapple and Coconut Cake

2012-01-03T03:25:00.000-08:00

The ingredients of this recipe impressed me and the fact that this cake would taste different made me try it. I was watching a food show on the television and I saw this cake being made. I forgot to record the exact measurements of the ingredients and decided to follow my instinct. In fact, measuring the ingredients is an important task in baking and I was a little nervous about how the cake would finally turn .

I have used fresh ingredients wherever possible. Fresh carrots and pineapple in grated form are used. Fresh coconut could not be used because of the presence of excess moisture in them. Desicated coconut is used instead. As a nutritionist, I have always encouraged the use of whole wheat flour instead of the bleached refined flour. This way the cake is healthy except for the calories for the weight-watchers.In this cake, although I have used whole wheat flour (sieved a couple of times) members can use refined flour if they wish to make this cake more fluffier.

The cake can be stored in the refrigerator for 4-5 days. The ingredients given below are sufficient for a large cake baked in a round tin of 8 inch diameter. I believe in baking a large cake as the process is tedious and the cake would serve as a desert for some days and not finish in just one serving!

Ingredients

Sieved whole wheat flour or refined flour-200 gms

Powdered sugar-275 gms

4 eggs

Butter -150 gms

Carrots grated -1/2 cup

Pineapple chopped fine – ½ cup

Desicated coconut- 50 gms

Cinnamon powder_ ½ tsp

Cardamom Powder - 1/2 tsp

Baking Powder- ½ tsp

Method

Preheat the oven to 180 deg C. Grease and dust a cake and line with butter paper.

In a bowl beat the eggs till light and add the butter. Continue beating the eggs and add the powdered sugar. Add the carrots, pineapple and the coconut and mix well. Sieve the flour well along with the baking powder. Add the flour mixture to the bowl one spoon at a time and fold the mixture. Add all the flour and prepare the cake batter. Pour it into the cake tin and bake in a preheated oven for 45 minutes or till a skewer inserted in the cake comes out clean.

I usually do not decorate cakes as we find it too yummy to wait! Well this cake can be decorated with whipped cream and cherries. Celebrate occasions with this delightful fruity-veggie variation.

Stuffed Pomfrets

2011-11-29T03:22:00.000-08:00

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.

2011-11-21T03:32:00.000-08:00

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

2011-10-20T02:45:00.000-07:00

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!

2011-09-19T03:18:00.000-07:00

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)

2011-09-08T02:52:00.000-07:00

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.