Thursday, November 08, 2007

KUCH MITHA HO JAAYE….

Pista Khaja
MITHAIS, also known as “Mishtaan” (meaning sweet food), are synonymous with celebrations in India. Any good news be that of a promotion, marriage, birth in a family or festivals like diwali, holi etc is invariably heralded with a box of sweets. Our favourite expression is “muh meetha karo”. An astounding variety of sweets is available from different parts of the country. This culinary heritage, which has been passed down from generation to generation, needs to be preserved. There are many times one wishes to have some knowledge of this culinary expertise to make something special and appropriate for the occasion.

Well here are listed step-by-step instructions for recipes, which will enable you to make your favourite sweets easily at home. There a lots of sweets one can make using fresh paneer, milk, dry fruits, I have suggested a few but there should be no end to one’s creativity and you can always create something new. Also one can buy rasgullas from a sweet-meat shop and garnish them to create a completely new mithai, but this should be only to save on time as there is nothing quite as rewarding as home made rasgullas!

Certain intricate sweets may take a little practice and experience for example Mysore Pak and Ghevar. But do not be disheartened as there are several recipes ideal for beginners as well. Mithais are actually quite easy to prepare as you will find out yourself and once you have mastered the techniques of making these scrumptious delicacies at home, you would hardly need to go to a sweet-meat shop.

So this diwali serve home made mithais to your guests and win all the praises!

HAPPY DIWALI


PISTA KHAJA

Makes 8.

32 thin samosa pattis cut into 3" x 2 ½" pieces

For the filling
¾ cup pistachios, blanched; ¼ cup sugar, ½ teaspoon cardamom powder

For the sugar syrup
½ cup sugar
a few strands saffron
¼ teaspoon lemon juice

Other ingredients
Oil for deep frying
Paste of 1 tablespoon plain flour (maida) mixed with 2 tablespoon water

For the filling
1.Peel and dry the pistachios on a tea towel.
2.Grind the sugar and pistachios in a blender coarsely.
3.Place this mixture in a saucepan, sprinkle a few drops of water and heat over a gentle flame till the mixture is cooked and leaves the sides of the pan. Add the cardamom powder and mix well.
4.Cool and divide the mixture into 8 equal parts.

For the sugar syrup
1.Dissolve the sugar with half a cup of water and simmer for 5 minutes till the syrup is of 1-string consistency.
2.Add the saffron and lemon juice and mix.
3.Remove from the fire and keep warm.

How to proceed
1.Place a portion of the pistachio filling in the centre of one samosa patti.
2.Apply the flour paste on the samosa patti around the filling, taking care to leave the edges dry, so that the layers separate while the khaja is being fried.
3 Place another samosa patti on top and press gently around the filling in order to stick the two pattis together. Apply a little flour paste in the centre of the stuffed khaja and stick another samosa patti. Turn it around and stick one more patti on
4.Deep fry in hot oil until golden in colour. Drain on absorbent paper.
5.Transfer the khajas into the warm sugar syrup. Drain on a metal rack to allow the excess syrup to drain.

Sandesh


SANDESH

Preparation time: 5 minutes. Cooking time: 10 minutes. Makes ¾ cup.

1¼ cup chenna (freshly made paneer)
¼ cup sugar

1. Add the sugar to the chenna and mix gently.
2. Cook on a very low flame in a kadhai stirring continuously with a flat spoon.
3. Remove the kadhai from the flame at regular intervals so as not to overheat the sandesh.
4. Your sandesh is ready when it leaves the sides of the kadhai and is neither too dry not too moist. It should have the consistency of a very soft dough.
5. The sandesh should be used immediately for making various shapes and garnishes.

LEBU SANDESH

Preparation time: 10 minutes. No cooking. Makes 6 pieces.

1 recipe sandesh
Rind of 1 lemon

For the garnish
12 strands of saffron (kesar)
8 pistachios
2 to 3 drops saffron food colour, dissolved in 1 tablespoons of water

1. Grate the lemon rind and keep aside.
2. Mix together the sandesh and lemon rind and knead well till smooth.
3. Divide into 6 equal parts and shape each piece into a shell (shankh) using a shell mould.
4. Garnish with the saffron strands, pistachios and a dot of saffron food colour as shown in the picture.

VARIATION: Pineapple or Lychee can also be used to make other flavours of sandesh.

Sooji Ka Halwa


SOOJI KA HALWA

Cooking Time: 9 min. 45 sec. Serves 4.

1/3 cup semolina (sooji/rawa)
1/3 cup milk
6 tablespoons sugar
1 ripe banana, finely chopped
¼ teaspoon cardamom (elaichi) powder
3 tablespoons ghee

1. Put the milk, sugar and 1 1/2 teacups of water in a large glass bowl and microwave on HIGH for about 5 minutes, stirring once in between after 2 1/2 minutes. Keep aside.
2. Put the ghee in another glass bowl and microwave on HIGH for about 15 seconds.
3. Add the semolina, mix well and microwave on HIGH for about 3 minutes, stirring in-between after every 1 minute or until the semolina is light pink in colour.
4. Add the parboiled sweetened milk mixture and banana and mix well. Microwave on HIGH for 1 1/2 minutes, stirring in-between after every 30 seconds.
5. Sprinkle cardamom powder on top.
Serve hot.

for more sweets and dessert recipes simple click onto sweets and dessert

Saturday, October 13, 2007

PLEASING PARATHAS......Hhmmm yummy!

Methi Aloo Parathas
Parathas are sustaining and wholesome. Served with curds and a pickle, they are the staple food for most North Indians. In the rural areas of Punjab, where the farmers get up early to go to work in their fields, aloo parathas and lassi are a popular breakfast. So versatile is the humble paratha that it can complement a meal or be a meal by itself.
The best thing about making a paratha is that the ingredients are so very basic that your kitchen shelf will have them and the variations can be made as per you imagination or according to the availability of ingredients in your kitchen.

I usually cook the parathas till they are half done, cool and store them in the refrigerator. When hunger pangs strike, I just fry them again with a little ghee or oil.

The next time you are in a hurry or when your children ask for
something different, do not worry, just browse through this book and rustle up your own yummy parathas.


METHI ALOO PARATHAS

Preparation time : 10 minutes. Cooking time : 20 minutes. Makes 5 parathas.

For the dough
1 cup whole wheat flour (gehun ka atta)
1 tsp oil
salt to taste

For the methi aloo stuffing
1 cup finely chopped fenugreek (methi) leaves
1 cup boiled and mashed potatoes
½ tsp cumin seeds (jeera)
2 tsp ginger-green chilli paste
¼ tsp turmeric powder (haldi)
1 tsp coriander (dhania) powder
2 tsp chaat masala
2 tbsp oil
salt to taste

Other ingredients
whole wheat flour (gehun ka atta) for rolling
oil for cooking

For the dough
1.Combine all the ingredients and knead into a soft, smooth dough using enough water.
2.Divide the dough into 5 equal portions. Keep aside.

For the methi alu stuffing
1.Heat the oil in a pan and add the cumin seeds. When the seeds crackle, add the fenugreek leaves and sauté for 2 to 3 minutes.
2.Add the ginger-green chilli paste, turmeric powder, coriander powder, chaat masala and salt and mix well.
3.Add the potatoes and sauté for another 2 to 3 minutes.
4.Cool completely and divide the stuffing into 5 equal portions.

How to proceed
1.Roll out one portion of the dough into a circle of 75 mm. (3") diameter using whole wheat flour for dusting.
2.Place one portion of the methi alu stuffing in the centre of the circle.
3.Bring together all the sides in the centre and seal tightly.
4.Roll out again into a circle of 150 mm. (6") in diameter, using whole wheat flour for dusting.
5.Cook on a hot tava (griddle), using a little oil, until both sides are golden brown.
6.Repeat with the remaining dough and stuffing to make 4 more parathas.
Serve hot.



DOUBLE DECKER PARATHAS

Preparation time : 20 minutes. Cooking time : 30 minutes. Makes 7 parathas.

For the dough
4 cups whole wheat flour (gehun ka atta)
2 tbsp oil
½ tsp salt

For the carrot stuffing
1 tsp cumin seeds (jeera)
2 cups grated carrots
2 green chillies, finely chopped
1 tsp cumin seeds (jeera)
1 tsp lemon juice
1 tbsp ghee
salt to taste

For the green peas stuffing
2 cups boiled and mashed green peas
1 tsp cumin seeds (jeera)
2 green chillies, finely chopped
1 tbsp chopped coriander
1 tbsp ghee
salt to taste

Other ingredients
whole wheat flour (gehun ka atta) for rolling
ghee for cooking

For the dough
1.Combine the whole wheat flour, oil and salt with enough water and knead into a smooth soft dough.
2.Keep aside under a wet muslin cloth for 3 minutes.
3.Divide the dough into 21 equal portions and roll each portion into thin rounds of 175 mm. (7”) diameter.
4.Cook 7 rounds lightly on a tava (griddle). Keep aside.

For the carrot stuffing
1.Heat the ghee and add the cumin seeds.
2.When they crackle, add the carrots, green chillies, lemon juice and salt and mix well.
3.Cover and cook for 2 minutes. Keep aside.

For the green peas stuffing
1.Heat the ghee and add the cumin seeds.
2.When they crackle, add the green chillies, coriander and salt and cook for 1 minute.
3.Add the green peas and cook again. Keep aside.

How to proceed
1.Place one uncooked round of dough on a flat surface, spread 1 tbsp of the carrot stuffing and cover with a cooked roti. Spread 1 tbsp of the green peas stuffing, put another uncooked round of dough roti on the top and press firmly to seal the edges.
2.Cook the double decker parathas on a tava (griddle) on both sides with a little ghee.
3.Cut into wedges and serve hot.

For more pleasing paratha recipes simply click on to parathas

Saturday, September 22, 2007

HEALTHY FOOD FOR GROWING KIDS...

Cheese and Broccoli Tikkis

“Merry go round the mulberry bush, the mulberry bush, the mulberry bush!” That’s how kids should be throughout the day… merrily going about their daily tasks, academics, games and what not, full of spirit! Punctuate their days with healthy snacks and meals and be assured that their activities are not punctuated with cumbersome coughs and sneezes and tiredness! Most mothers think “fatter the child, healthier he is” and thrust fatty foods down their throats just for the sake of it. Contrary to this is the fact that a child can be called healthy when he is active, free from diseases, infections and is growing well (as per his age).

It’s all about making nutritious food appealing and fun for kids-as appearance counts as much as taste. But it is a tough task fulfilling the demands of your child who will not settle for simple homemade food and persuasion leads to an even adamant child.
So, to make your task easier, I have come up with a book ’GROWING KIDS COOKBOOK’ dedicated completely to the mothers out there. Divided in 5 sections and comprising of 50 delicious and visually appealing recipes, providing necessary nutrients. Besides recipes we have also include some fun and learn activities for your kids to help him develop motor skills, coordination etc.

The first section of this book, called “Run, Run All Day”, comprises recipes that are made using carbohydrate rich foods along with moderate amounts of fat. For kids to grow physically and to build a healthy body structure, they require nutrients like protein, calcium, phosphorous, magnesium etc. The section “My Bones… Strongest” is full of recipes that are rich in such nutrients. As kids go to school and interact with many others, they tend to contract colds and other contagious infections quite easily if their immune system is not strong enough. “No More Colds” section includes foods that are rich in nutrients like vitamins C and E, beta-carotenes, zinc and selenium that boost your children’s immune power. “Moving Through the Digestive System” is a vital section that provides you with recipes full of fibre to ensure easy digestion. And finally, last but most important, the section titled “I Scored the Highest” comprises recipes that enhance brain power and soothe examination jitters… This section includes recipes rich in nutrients like carbohydrates, protein, fat, B-complex vitamins, zinc, iron and calcium.

With healthy and visually appealing recipes like Golzeme, Apricot Orange Cookies, Green Peas and Corn Bhel, Oats Pineapple Sheera and Chana Spinach Rice, I’m sure it will be easy to tempt your children to willingly consume nutrient rich ingredients!

So grab a copy of this collection and make more and more of healthy delicacies for your little one with lots and lots of love, from you, and from me as well to ensure the holistic health and growth of your child.


CHEESE AND BROCCOLI TIKKIS

Given a choice, kids will say nyaaaaah to broccoli, but they are a must-have because of their nutritional benefits! So, tempt them with these yummy tikkis made with a combination of broccoli and cheese. Use olive oil to cook these tikkis as it is rich in vitamin E.

Preparation Time: 15 minutes. Cooking Time: 15 Makes 4 tikkis.

1 tsp olive oil
¼ cup finely chopped onions
1 tsp ginger-garlic paste
1 tsp finely chopped green chillies
½ cup finely chopped broccoli
Salt to taste
¼ cup boiled and grated potatoes
2 tbsp grated mozzarella cheese
¼ cup whole wheat bread crumbs for coating
2 tsp olive oil for cooking

1.Heat the oil in a non-stick pan, add the onions, ginger-garlic paste and green chillies and sauté for 2 minutes while stirring continuously.
2.Add the broccoli and salt and sauté on a slow flame for another 5 to 7 minutes or till the broccoli is almost cooked.
3.Remove from the flame, add the potatoes and mix well. Keep aside to cool.
4.Divide the mixture into 4 equal portions and shape each portion into small rounds.
5.Press a little in the centre of each round to make a depression and put 1½ tsp of cheese and shape them into flat tikkis (approximately 1½” in diameter).
6.Roll them in the bread crumbs. Keep aside.
7.Heat a non-stick pan and cook each tikki using ½ tsp of oil till they turn golden brown on both the sides.
8.Cut each tikki into 2 pieces and serve hot.
.
Nutritive values per tikki
Vitamin C: 9.8 mg
Vitamin E: 0.5 mg
Vitamin A: 318.0 mcg


FRUIT LOLLIES

Lollies are an all-time favourite… to the extent of being one of the most interesting aspects of childhood! Unlike their commercial counterparts, these fruit lollies don't use artificial flavours and colours. Instead, they provide lots of nutrients including vitamins C and A. Ensure that the fruits are completely ripe and sweet to avoid adding any extra sugar.

Preparation Time: 5 minutes. Cooking Time: Nil. Serves 4.

½ cup freshly squeezed pineapple juice
½ cup freshly squeezed black grape juice
½ cup freshly squeezed orange juice

1.Take 4 candy moulds of desired shapes, pour 2 tbsp of pineapple juice at the bottom of each mould and refrigerate to set.
2.When fully set, insert candy sticks and pour 2 tbsp of black grape juice in each candy mould to make a layer and refrigerate to set without disturbing.
3.When fully set, pour 2 tbsp of orange juice in each candy mould and refrigerate again to set for atleast an hour.
4.Just before serving, hold the moulds under a running tap and take out the lollies.
Serve immediately.

Nutritive values per serving
Vitamin C: 30.1 mg
Vitamin A: 493.2 mcg


To view the book simply click on "GROWING KIDS COOKBOOK"

Tuesday, September 11, 2007

JAIN DESI KHANA

Dal Makhani
Day in and day out I get queries from many troubled housewives and anxious young chefs as to what Jain food really is, and about how to cook it? Even those who have been ordering Jain food instead of Asian vegetarian meals on flights, admit that they don’t really know what Jain food is. Many think that Jain food is simply vegetarian food cooked without certain root vegetables. Only a handful of people actually know that cooking Jain food involves complying with many, many more rules.

Jainism is not just a religion, but a beautiful way of life. The Jain scriptures clearly define the ways and means to live life, including clear instructions about what foods should be eaten and even what type of water should be drunk. The scriptures delineate how and when food must be prepared and consumed, and even specify when one should fast, how food should be preserved for later use and so on. Jains believe that all living beings have souls. Hence, killing of any living creature, be it a plant or a human being, is considered an act of violence.

The Jains have divided all foods into three broad categories: tamsik, rajsik and satvik. Tamsik foods involve killing of animals and countless bacteria, and when eaten they trigger lust, anger and other negative feelings. Rajsik food is prepared to satisfy the human senses of taste and flavour, and for nourishing the body. These foods include fried and fatty items, which are not easily digestible. Satvik food is prepared with ingredients, which cause least amount of violence. These include grains, lentils, fruits and certain vegetables. Satvik food is believed to stimulate morality, compassion, bliss and spirituality.

Jains avoid root vegetables such as carrots, yam, beetroot, onions, ginger, garlic and potatoes. Root vegetables or kund mool are distinct from fruits and other vegetables, because the entire plant as well as the bacteria residing in the soil are killed when they are uprooted to be consumed. Bahu beej, or vegetables and fruits that contain many seeds, such as eggplant, are also avoided. In an effort to minimize violence towards living beings, including plants and even bacteria, Jains renounce root vegetables as they advance in their spiritual journey.

For each of you, Jain cooking can be a revelation. You’ll realise as you cook that it is indeed possible to cook delicious meals even without using ingredients like potatoes, onions and garlic, which we otherwise take for granted!
So, if you have Jain friends coming over for dinner or in-laws who are very particular about their Jain meals, then simply whip these delectable JAIN RECIPES and win all their praises...

CAPSICUM RINGS

Tasty and appealing, these colourful capsicum rings are the perfect complement for a hot cup of tea.

Preparation time: 15 minutes. Cooking time: 5 minutes. Serves 4.

3 medium capsicums
1 cup grated paneer (cottage cheese)
½ cup boiled, peeled and mashed raw bananas
6 tbsp finely chopped mint (phudina)
3 tsp finely chopped green chillies
3 tsp corn flour
Salt to taste
Corn flour for coating
Oil for deep frying

1.Cut the stems of the capsicum and de-seed them.
2.Cut them into 10 mm. thick rings and keep aside.
3.Combine all the ingredients in a bowl, except the capsicum rings, and mix well.
4.Stuff this mixture in the capsicum rings, pressing tightly.
5.Press each rings between your palms to make sure the stuffing does not fall off.
6.Coat the capsicum ring with cornflour form all sides and deep fry in hot oil till they are golden brown.
Serve hot sprinkled with the chaat masala.

VEGETABLE MAKHANWALA

Cooking in accordance with Jain rules only seems to add to the taste of the ever popular Makhanwala!

Preparation time: 10 minutes. Cooking time: 15 minutes. Serves 4.

2 cups mixed vegetables (French beans, raw banana, cauliflower, peas)
3 tomatoes
2 tbsp tomato sauce (no garlic, no onions)
½ cup coconut milk
2 tsp cornflour
2 tbsp cashewnut powder
3 peppercorns
2 cloves (lavang)
25 mm. (1”) cinnamons (dalchini)
2 to 3 cardamom (elaichi)
3 whole dry red chillies,broken into pieces
3 tbsp butter
Salt to taste

1.Boil a vesselful water and immerse the tomatoes in it for one minute.
2.Remove, de-skin and de-seed tomatoes and chop finely. Keep aside.
3.Heat the butter in a pan, add peppercorns, cloves, cinnamon, cardamom and red chillies.
4.Add the chopped tomatoes and cook till mashed.
5.Add the sauce and boiled vegetables and mix well.
6.Dissolve the cornflour in the coconut milk and add to the gravy.
7.Add the ½ cup water and bring tc a boil.
8.Add the salt and cashewnut powder. Cover and cook for 5 minutes.
Serve hot garnished with chopped coriander.


DAL MAKHANI

The world famous Dal Makhani now in a Jain style.

Preparation time: 15 minutes. Cooking time: 20 to 25 minutes. Serves 4.

¾ cup whole urad (whole black lentils)
2 tbsp rajma (kidney beans)
1 tsp cumin seeds (jeera)
2 green chilles, slit
25 mm. (1") stick cinnamon (dalchini)
2 cloves (lavang)
3 cardamoms (elaichi)
1 tsp chilli powder
¼ tsp turmeric powder (haldi)
¼ tsp (dry ginger powder) soonth
1½ cups fresh tomato pulp
¾ cup (150 grams) cream
3 tbsp butter
Salt to taste

For the garnish
2 tbsp chopped coriander
1 tbsp butter

1.Clean, wash and soak the whole urad and rajma overnight. Drain and keep aside.
2.Combine the dals and salt with 2 cups of water and pressure cook till the dals are overcooked. Whisk well till the dal is almost mashed.
3.Heat the butter in a pan and add the cumin seeds.
4.When the cumin seeds crackle, add the green chillies, cinnamon, cloves, cardamom, and sauté well.
5.Add the chilli powder, turmeric powder, dry ginger powder and tomato pulp and cook over a medium flame till the oil separates from the tomato gravy.
6.Add the dal mixture, ¾ cup of water and salt if required and simmer for 10 to 15 minutes.
7.Add the cream and mix well.
8.Serve hot garnished with the coriander and butter.

Handy tip: You will require 4 medium tomatoes to make 1½ cups fresh tomato pulp.


CABBAGE AND PANEER PARATHAS

Parathas just got more interesting. An unusual combination of cabbage and paneer for the filling adds a novelty value to this dish!

Preparation time: 15 minutes. Cooking time: 30 minutes. Makes 5 parathas.

1 cup whole wheat flour (gehun ka atta)
½ tsp salt
1 tbsp melted ghee
Oil for cooking

For the stuffing
1 cup grated cabbage
½ cup crumbled paneer (cottage cheese)
2 tbsp chopped coriander
1 tsp finely chopped green chillies
Salt to taste

Other ingredients
Whole wheat flour (gehun ka attta) for rolling
Ghee for cooking

For the stuffing
1.Sprinkle salt over the cabbage and keep aside. After 10 minutes, squeeze out the water.
2.Add the paneer, coriander, green chillies and salt and mix well. Keep aside.

How to proceed
1.Sieve the flour with the salt.
2.Add the ghee and mix well.
3.Add enough water to make a soft dough.
4.Knead well for 3 to 4 minutes.
5.Divide the dough into 10 equal portions.
6.Roll out each portion of the dough into a round of about 100 mm. diameter with help of a little whole wheat flour.
7.Spread a little stuffing on one round and cover with another round. Press the sides well.
8.Cook on a hot tava (griddle) on both sides using a little ghee until pink spots come on top.
9.Repeat with remaining dough and stuffing to make 4 more parathas.
Serve hot.

Thursday, August 30, 2007

RIGHT WAY TO USE LEFTOVERS

Salad Wrap

Left with a load of leftovers and don’t know what to do? Don’t despair. Leftovers are something that every cook has to deal with unless she is a particularly adept planner. How often have you been faced with extra chapattis or rice at the end of the day and tucked them into the refrigerator with resignation? And despite your best intentions, have you left them there, only to finally dispose of them in the garbage?

Most of us can’t seem to stretch our imaginations when it comes to making innovative use of leftovers. The trick is to convert them into something that not only looks but also tastes different from the original.

Go ahead, experiment – no one will even realise that your salad wraps and pizza uttapas have their origins in mundane leftovers!

SALAD WRAP

Crispy golden brown croquettes wrapped in whole wheat chapatis.

Preparation time: 15 minutes. Cooking time: 30 minutes. Makes 4 wraps.

4 chapatis
2 tbsp Hot and Sweet ketchup
Oil for cooking

For the salad
½ cup shredded cabbage
½ cup shredded lettuce
½ cup grated carrots
½ cup eggless mayonnaise
Salt to taste

For the paneer croquettes
1/2 cup boiled tender corn kernels, crushed
1 cup boiled and grated potatoes
½ cup grated paneer (cottage cheese)
2 tbsp chopped coriander
2 green chillies, finely chopped
¼ teaspoon garam masala
2 teaspoons lemon juice
2 to 3 tbsp bread crumbs
Salt to taste
Oil for cooking

For the salad
Combine all the ingredients for the salad. Divide into 4 equal portions and refrigerate to chill.

For the paneer croquettes
1.Combine all the ingredients in a bowl and mix well.
2.Divide the mixture into 4 equal portions. Shape each portion into even sized croquettes (cylindrical shapes).
3.Heat a non-stick pan and cook each croquette over a high flame, using a little oil until both sides are golden brown in colour.

How to proceed
1.Place one chapati on a clean dry surface.
2.Spread an even layer of the hot and sweet ketchup on it.
3.Put a portion of salad in the centre of the chapati.
4.Place a paneer croquette on top and roll up tightly.
5.Grill on a sandwich griller using a little oil .
6.Repeat to make 3 more wraps.
Serve immediately.

UTTAPA PIZZA

Pizza gets an Indian makeover and it can also be made on the gas without an oven!

Preparation time: 10 minutes. Cooking time: 20 minutes. Makes 2 uttapa pizzas.

1 cup leftover dosa batter
¼ cup tomato ketchup
2 tbsp tomato chilli sauce
1 cup grated mozzarella cheese
Oil for greasing and glazing

For the topping
6 capsicum rings
6 tomato slices
6 onion rings

1. Heat a non-stick pan on a medium flame and grease it with a little oil.
2. Pour ½ cup of the batter on it in such a way that it forms a 150 mm. (6”) diameter circle.
3. Lower the flame and allow it to cook for 2 to 3 minutes.
4. Spread some tomato ketchup and tomato chilli sauce on it.
5. Top with 3 slices of each of capsicum, tomatoes and onions.
6. Sprinkle half of the cheese on top.
7. Cover with a lid and cook on a low flame 10 to 15 minutes or till the base is evenly browned and the cheese melts.
8. Repeat with the remaining ingredients to make another uttapa pizza.
Serve hot.

Tuesday, August 21, 2007

The gold nugget of nutrition- "Soyabean"

Mughlai Tofu

As health and diet consciousness increases among Indians, the earlier neglected soyabean is now emerging in the limelight! Not surprising, considering its immense nutritional benefits. Soya is often spurned by many because of its rather bland taste, but as you explore the possibilities of including it in your diet, you come to know that it is an extremely versatile ingredient that lends itself to several recipes! In fact, gone are the days when soya was merely used by vegetarians as a substitute for meat, because of its texture and flavour.

Health food stores and other provision stores offer a range of soya products ranging from whole beans, flour, milk, tofu and sauce to textured soya protein in the form of granules and nuggets. These can be used to substitute several fatty products, so as to reduce the calorie count and increase the health benefits of a recipe. Soya bean, because of its high nutrient content and its benefits has become the “gold nugget of nutrition” today.

Besides being loaded with nutrients, soya beans contain certain chemical compounds called ‘Phytochemicals’ (chemicals derived from plants) that are known to play a significant role in fighting cancers, promoting bone health, reducing the risk of cardiovascular disease and controlling blood sugar levels. It can reduce menopausal symptoms too.

Our daily diet can be given a health boost simply by incorporating this nutrition-filled gold nugget and the wide range of its products into vegetables preparations, soups, salads, chapatis, rice preparations etc. If you have been consuming soya beans keep doing so, if not then start now!

You can start with these interesting recipes which are sure to pleasantly surprise you with their taste and well as nutritional benefits….

MUGHLAI TOFU

The magic touch of the Mughals transforms tofu into a royal treat! The white paste is the key ingredient of this delicacy as it imparts the required taste and rich texture. Make sure you soak the seeds in warm water as it softens and forms a smooth paste on grinding. You can also make white paste using cashewnuts, poppy seeds and watermelon seeds if you do not like onions. The spices and pastes used are unique to this gravy… so, go ahead and binge on this rich treat!

Preparation time: 10 minutes. Cooking time: 20 minutes. Serves 4.

½ cup tofu (bean curd/ soya paneer) cubes
¼ cup boiled green peas
¼ cup boiled and cubed carrots

For the white paste (makes approx. ¼ cup)
1 onion, peeled and roughly chopped
2 tsp poppy seeds (khus-khus)
2 tsp watermelon seeds (charmagaz)

For the gravy
2 tbsp soya oil
1 green chili, slit
½ tsp chilli powder
¼ tsp fennel seeds (saunf) powder
1/8 tsp cardamom (elaichi) powder
½ tsp garam masala
Salt to taste
3 tbsp fresh cream (malai)

Other ingredients
2 tbsp chopped coriander (dhania) for the garnish

For the white paste
1.Combine together the onions, poppy seeds, watermelon seeds and ½ cup water and simmer for 8 to 10 minutes or till they become soft.
2.Remove from the flame and keep aside to cool.
3.When cool, blend in a mixer to a smooth paste. Keep aside.

For the gravy
1.Heat the soya oil in a kadhai, add the white paste and green chilli and sauté till the paste turns golden brown in colour.
2.Add the chilli powder, fennel seeds powder, cardamom powder, garam masala and salt and mix well.
3.Cook for 5 minutes while stirring continuously.
4.Add the tofu, green peas, carrots, cream and ¾ cup of water, mix well and cook for another 2 to 3 minutes.
Serve hot garnished with coriander.

HARA BHARA SOYA TIKKIS

The goodness of soya, garlic and spinach is reinforced in these tikkis. Certain compounds in garlic inhibit cholesterol synthesis in the body, helping to maintain normal blood cholesterol levels.

Preparation Time : 10 minutes. Cooking Time : 20 minutes. Makes 6 tikkis.

¼ cup soya granules, coarsely grinded
1 cup blanched and chopped spinach (palak)
¼ cup chopped coriander
1 teaspoon ginger-green chilli paste
½ teaspoon chopped garlic
2 tablespoons powdered roasted chana dal (daria)
2 tablespoons besan (Bengal gram) flour
Salt to taste

Other ingredients
1 teaspoon oil for cooking

1. Soak the soya granules in lukewarm water for ½ an hour. Squeeze out the water. Keep aside.
2. In a bowl, mix the soya granules with all the other ingredients. Sprinkle a little water and mix well.
3. Divide the mixture into 6 equal portions and shape them into flat tikkis (approx. 1½" in diameter).
4. Heat the oil in a non-stick pan and cook the tikkis on both sides till they are golden brown in colour.
5. Serve hot.

Soya Methi Masala

A low calorie subzi for health freaks! Relish it with phulkas or with any other roti or paratha and cut down on your fat intake. This subzi doles out a double dose of health as it is not only low cal but also made using soya oil, soya granules, fenugreek etc. which are high in vitamin A and calcium. Low fat milk (99.7% fat free) is easily available in the market, however you can make skimmed milk (low fat milk) at home by boiling the milk and removing the cream; repeat this twice and your skimmed milk is ready. Milk helps to pep up the flavour of this dish as well as moistens the subzi. Relish it hot with phulkas, page…. or soya puris, page…. If the subzi becomes dry after some time, add milk and reheat.

Preparation time: 10 minutes. Cooking time: 20 minutes. Serves 4.

1 tbsp soya oil
1 tsp cumin seeds (jeera)
½ cup chopped onions
1 tsp ginger-green chilli paste
1 cup soaked soya granules, page....
1½ cups chopped fenugreek leaves (methi)
½ tsp turmeric powder (haldi)
1 tsp chilli powder
1 tsp garam masala
Salt to taste
½ cup boiled green peas
2 tbsp low fat milk (99.7% fat-free readily available in the market)
¼ cup chopped tomatoes and 2 tbsp chopped coriander (dhania) for the garnish

1.Heat the soya oil in a non-stick kadhai and add the cumin seeds.
2.When the seeds crackle, add the onions and ginger-green chilli paste and sauté till the onions turn light brown in colour.
3.Add the soya granules and fenugreek leaves and sauté for 6 to 7 minutes.
4.Add the turmeric powder, chilli powder, garam masala and salt and mix well and cook for 1 minute. Sprinkle a little water if the mixture is dry.
5.Add the green peas and milk, mix well and cook for another minute.
Serve hot garnished with tomatoes and coriander.

Thursday, July 26, 2007

REFRESHING THIRST QUENCHER

Citrus Khus Cooler


CITRUS KHUS COOLER

This combination of khus, kewra and falooda seeds makes a delicious cooling drink for the summer. Always serve in a tall glass with lots of crushed ice.

Cooking Time : Nil.
Preparation Time : 5 mins.

Makes 6 tall glasses.

6 tablespoons khus syrup
6 teaspoons kewra water
6 teaspoons lemon juice
6 teaspoonsfalooda seeds
6 bottles (200 ml. each) lemonade crushed ice

1. Soak the falooda seeds in 2 cups of water for 1 hour.
2. In a tall glass, pour 1 tablespoonp of khus syrup, 1teaspoon of kewra water and 1 teaspoon of lemon juice. Pour in one bottle lemonade.
3. Top with the falooda seeds and crushed ice. Repeat for the remaining glasses.
4. Serve immediately.


Recipe
Source : Party Cooking


FOR MORE HEALTHY THIRST QUENCHERS

Saturday, July 14, 2007

CHOLESTEROL CONSCIOUS


Over the last two decades there has been a growing concern about fats, high blood cholesterol levels, and the diseases caused by it. I receive a large number of letters and e-mails asking one common question: Does cholesterol have anything to do with heart disease or any other disease? And if it does, will a change of diet be beneficial?

While some cholesterol is needed for good health, too much cholesterol in our blood can make us more susceptible to having a heart attack. Some people are genetically predisposed to high blood cholesterol, but anyone can develop high blood cholesterol regardless of age or sex. It is important to keep a check on your cholesterol levels, and as I always say, the earlier the better. Taking precautions like avoiding saturated fats and cholesterol-rich foods like butter, cheese, and processed foods, eating high fibre foods like green leafy vegetables,whole grains etc and exercising can help regulate your blood cholesterol levels.

For those who want to start taking early anti-cholesterol measures, and for those who are already on a low cholesterol diet here are a few healhy, low calorie recipes.
Ward off your worries about rising cholesterol levels and maintain a healthy heart with selection of appetising low cholesterol recipes........

Happy and healthy cooking! And take care of your heart!


HYDERABADI BAINGAN SUBZI


Grated cauliflower replaces coconut to create a healthier and heart-friendly version of the traditional baghara baingan.


Cooking Time : 20 mins.
Preparation Time : 15 mins.

Serves 4.

6 small brinjals (baingan)
¼ teaspoon mustard seeds (rai)
¼ teaspoon fenugreek (methi) seeds
¼ teaspoon nigella seeds (kalonji)
8 to 10 curry leaves (kadi patta)
2 green chillies, slit
2 teaspoons oil
Salt to taste

For the paste
2 tablespoons sesame seeds (til)
2 tablespoons grated cauliflower
2 tablespoons roasted chana dal (daria)
1 teaspoon chopped ginger
1 teaspoon chopped garlic
¼ cup chopped onions
¼ teaspoon turmeric powder (haldi)
2 teaspoons coriander-cumin seeds (dhania- jeera) powder
1 teaspoon chilli powder
½ teaspoon tamarind (imli)

For the garnish
2 tablespoons chopped coriander

For the paste
1. Combine the sesame seeds, cauliflower, roasted chana dal, ginger, garlic and onions in a pan, and dry roast them over a slow flame till the flavours are released and the ingredients are lightly browned.
2. Add the turmeric powder, coriander-cumin seed powder, chilli powder and tamarind and grind it to a smooth paste using ½ cup of water. Keep aside.

How to proceed
1. Slit the brinjals lengthwise into four, leaving the stems on so the brinjals remain joined at the stem. Keep aside.
2. Heat the oil in a pressure cooker, add the mustard seeds, fenugreek seeds and nigella seeds.
3. When they crackle, add the brinjals, curry leaves and green chillies, and sauté over medium heat for a couple of minutes.
4. Add the paste, ½ cup of water and salt and mix well. Pressure cook for 2 whistles.
5. Serve hot garnished with coriander.

MASALA ROTIS

A variety of vegetables add flavour and colour to these rotis. Do not sieve the wheat flour to avoid losing fibre.

Preparation Time : 5 mins.
Cooking Time : 30 mins.
Makes 12 rotis.

1½ cups whole wheat flour (gehun ka atta)
¼ cup besan (Bengal gram flour)
¾ cup fresh low fat curds (dahi)
¾ cup boiled, peeled and grated potatoes
½ cup boiled sweet corn kernels (makai ka dana)
¼ cup chopped spinach (palak)
½ teaspoon turmeric powder (haldi)
½ teaspoon finely chopped green chillies
1 teaspoon oil
Salt to taste

Other ingredients
Whole wheat flour (gehun ka atta) for rolling
2 teaspoons oil for cooking

1. Mix all the ingredients together and knead into a soft dough using water only if required.
2. Knead the dough till it is smooth and divide into 12 equal portions.
3. Roll each portion into small 125 mm. (5") diameter rotis using little flour.
4. On a non-stick tava (griddle), cook each roti on both sides, smearing a little oil until brown spots appear on the surface.
5. Serve hot.

Tuesday, June 12, 2007

SIZZLING STIR-FRIES

There is no denying that this is a fast-paced world. Stressful and demanding jobs, erratic work hours, rush-hour traffic… in short, people no longer have too much time to spend in the kitchen, yet they want a healthy and well-balanced diet that will enhance their productivity. For those of you in search of such healthy alternatives, stir-frying is the best option.

Stir-fries are filling and wholesome one-pan dishes that can easily replace calorie-packed meals! They are usually made by tossing, cooking or sautéing ingredients in a wok or pan, with very little oil on a high heat for a very short time. Stir-frying is essentially a cooking technique, and contrary to the misconception that stir-fries are synonymous with Thai or Chinese cooking, the cooking technique can be applied even to our own subzis, making them healthier and more interesting in taste.

Stir-fries score high on the health factor. Since they are cooked fast and with very little oil, there is minimal nutrient loss. The nutrients and flavours of the ingredients are retained just as the colour and texture are preserved.

Stir-frying is not only a healthy method of cooking but also a very creative one, as it allows the use of a variety of ingredients like vegetables, fruits, paneer, tofu, sprouts etc. and various flavouring agents like sauces, ginger, garlic etc. Almonds, peanuts, just use your imagination and toss in whatever you think will taste good! There really is no limit to what you can do with a wok, and an assortment of vegetables, spices and sauces.

Here’s a collection of well-chosen and well-tested recipes just right for you to kick-start a new, healthy and tasty cooking routine. So, put on your aprons, fire your imagination, toss in the ingredients and stir up a delightful fare for your family and yourself!

CAPSICUM AND BEAN SPROUTS STIR-FRY SOUP

A simple yet healthy and refreshing soup with capsicums and bean sprouts.


Preparation time: 5 minutes. Cooking time: 6 minutes. Serves 4.

1 tbsp oil
½ cup thinly sliced onions
½ red capsicum, cut into thin strips
½ cup bean sprouts
2 tbsp finely chopped coriander (dhania)
Salt and freshly ground pepper to taste

1.Put 3 cups of water to boil.
2.Heat the oil in a wok, add the onions and sauté on a high flame for a couple of minutes.
3.Add the red capsicum and bean sprouts and sauté for a couple of more minutes.
4.Add the hot water, coriander, salt and pepper. Mix well and cook for a few more minutes.
Serve hot.

STIR-FRY INDIAN RICE

Mildly spiced rice, with select vegetables, curds and cheese, which can be made very quickly.

Preparation time: 10 minutes. Cooking time: 10 minutes. Serves: 4.

3 tbsp oil
½ cup sliced onions
4 cloves crushed garlic
1 tsp chilli powder
¼ tsp turmeric powder (haldi)
½ cup sliced capsicum
½ cup chopped tomatoes
3 cups cooked long grain rice
2 tbsp fresh curds (dahi), beaten
¼ cup grated cheese
Salt to taste

1.Heat the oil in a wok, add the onions and garlic and stir-fry for a couple of seconds.
2.Add the chilli powder, turmeric powder, capsicum and tomatoes and stir-fry for a few minutes.
3.Add the cooked rice, curds, cheese and salt and stir-fry for a few more minutes.
Serve immediately.

PINEAPPLE STIR-FRY

Often, just the aroma of pineapple is enough to get your taste buds revving so enjoy this spicy combination of pineapple and mixed vegetables.

Preparation time: 15 minutes. Cooking time: 5 minutes. Serves 4.

2 tbsp oil
1 tsp dry red chilli flakes
½ cup pineapple cubes
½ cup carrot cubes, boiled
½ cup zucchini cubes, boiled
½ cup bean sprouts
½ cup blanched baby corn, cut into 25mm. (1”) pieces
½ cup shredded cabbage
½ red capsicum, cut into cubes
½ cup thinly sliced spring onion whites
Salt to taste
½ cup finely chopped spring onion greens
½ cup fresh pineapple juice
2 tsp soya sauce
1 tsp sugar

1.Heat the oil in a wok on a high flame, add the chilli flakes, pineapple, carrot, zucchini, bean sprouts, baby corn, cabbage, capsicum, spring onion whites and salt and stir-fry on a high flame for 3 to 4 minutes.
2.Add the spring onion greens, pineapple juice, soya sauce and sugar and stir-fry for 3 to 4 more minutes.
Serve immediately.

Saturday, April 28, 2007

Mini meals for litle tots

"Mini meals for your little tots"

Snacks are mini-meals that help keep us going until lunch or dinner. Children seem more inclined to snacking than adults and can often get addicted to a range of tasty but distinctly unhealthy snacking options such as chips, cookies and aerated drinks. Most mothers today find it really difficult to ensure that their kids eat a selection of healthy snacks. However, weaning children off unhealthy snacking is not so difficult – all it requires is a little advance planning, and the time and patience to replace store-bought goodies with homemade nutritious ones.

So what makes a good snack? According to me, a good snack is one that is well balanced and nutrient-dense. This means that each bite contributes to the child's intake of healthy foods. Six nutrients are needed to maintain a growing and healthy body - carbohydrates, protein, fat, minerals, vitamins and water. To meets a child’s requirement of these nutrients just ensure a healthy blend of food groups like cereals, pulses, dairy products, fruits and vegetables. This does not mean you have to include all these in the same snack, but try and cover at least two to three food groups at a time, and divide the rest throughout the day.

Remember snacks are an important part of your child’s daily diet, helping not only to bridge the gap between meals and provide necessary nutrients, but also to encourage good eating habits.
So get ready to surprise your little darlings when they get home from school or play by whipping up yummy and healthy snacks!

POTATO POPS
A great hit with kids of all ages, these miniature party pieces will have them rushing back for more

Preparation time: 10 minutes Cooking time: 12 to 15 minutes Makes 8 pops.
1 cup boiled and grated potatoes
¼ cup grated carrots
1 brown bread slice, soaked and squeezed
½ tsp ginger-green chilli paste
2 tbsp chopped coriander
A pinch sugar
1 cheese cube
2 tsp oil for cooking
Salt to taste
1. Cut the cheese cube into 8 equal pieces and keep aside.
2. Soak the bread slice in a bowl of water. Squeeze out the water and mash the bread.
3. In a bowl place the mashed bread and add potatoes, carrots, green chilli paste, coriander, sugar, salt and mix well.
4. Divide into 8 equal portions and shape each portion into a flat round.
5. Place a cheese cube in the centre of each round and shape into ovals.
6. Pierce a candy stick into each oval and press the potato pops on the stick making an oval shape. Keep aside.
7. Cook both sides on a lightly greased non-stick pan till golden brown.
Serve hot.
Nutritive values per pop
Energy: 44 calories
Protein: 1.3 gm
Carbohydrates: 4.9 gm
Fats: 2.1 gm
Vitamin A: 129.0 mcg
Potassium: 41.9 mg
Zinc: 0.1 mg

FRUIT LOLLIES
Lip-smacking lollies made from protein- and calcium-rich curds and fruits that provide fibre
Preparation time: 5 minutes Cooking time: Nil. Makes 8 fruit lollies.
1 cup stewed apples, recipe below
¼ cup chopped bananas
½ cup fresh curds (dahi)
1 tbsp sugar
¼ tsp lemon juice
For the stewed apples
¼ cup chopped apples
1 tbsp sugar
¼ tsp lemon juice
For the stewed apples
1. In a vessel, mix all the ingredients with 2 tbsp of water and cook till all the moisture evaporates and apples become soft and light brown in colour.
2. Remove from the flame and keep aside to cool.
How to proceed
1. Combine the stewed apples, bananas, curds and sugar and blend into a smooth mixture in a blender.
2. Add the lemon juice and mix well.
3. Pour into plastic moulds and freeze for 6 to 8 hours till firm.
4. Insert tooth picks into the frozen lollies and unmould.
Serve immediately.
Nutritive values per lolli
Energy: 23 calories
Protein: 0.3 gm
Carbohydrates: 4.1 gm
Fats: 0.4 gm
Calcium: 14.5 mg

Tuesday, April 03, 2007

Say "yes" to JUICES

Health professionals have always stressed about the advantages of having fresh fruits and vegetables at least 5 to 6 times a day to make up for ones nutrient requirement. But the question that arises is “Does our daily diet encompass so much raw fruits and vegetables?” A survey, if taken, is sure to prove that most of us skip this necessary food from our diet.

So, turn to freshly made juices to consume a healthy portion of vegetables/ fruits daily at one go. For example, one cup of carrot juice is approximately equivalent to four cups of raw chopped carrots. I am sure a glass of juice early in the morning or anytime of the day can easily fit into our busy lifestyles. Although eating fruits and vegetables in their natural state does provide us with a substantial amount of vitamins and minerals, juicing benefits us equally. It is true that while juicing some amount of fibre is lost due to the straining process. However, the digestive enzymes and the nutrients are retained in the juice, which are easily absorbed by our body.

Here are a few benefits of juices that I am sure will drive all of you to say yes to juices…….

1. Energizing and satiating
2. A chockfull of vitamins, minerals and enzymes (that make food easier to digest)
3. Provides natural sugars
4. Quick and easy to prepare
5. Easily absorbed
6. Powerful blood cleanser
7. Detoxifies the body
8. Replaces lost fluids and electrolytes (e.g. sodium and potassium)
9. Concentrated phyto-nutrients and antioxidants that help fight diseases
10. Proven healing properties

Remember, despite the fact that juices provide us with a quick and easy way to increase our nutrient intake, do make it a point to include whole fruits, vegetables, whole grains and legumes in your daily diet.

This summer, beat the heat and gain all the benefits from these health potions...…

COCO PINEAPPLE DELIGHT

Makes 2 glasses (300 ml).

What could be more refreshing than some coconut water? With the added nutrition of pineapple, this delightful drink becomes a seasonal must-have.

A mind-blowing combination of pineapple and coconut meat, added to the wholesome coconut water! Coconut is rich in potassium and pineapple in vitamin C. Enzyme ‘bromelin’ in pineapple helps stabilize the acid-alkaline balance of body fluids and improved digestion.


Ingredients
3 big slices of pineapple with the skin, cut into pieces
1 small tender coconut (coconut water)
½ cup tender coconut meat

Procedure
Mixer/ Blender

1.Blend all the ingredients till smooth.
2.Strain the juice using a strainer or a muslin cloth.
3.Add some crushed ice in 2 glasses and pour the juice over it. Serve immediately.

GRAPLE

Makes 2 glasses (300 ml).

Tangy grapes and the reliable apple make for a refreshingly cool drink this season. A glassful will help you fight illness and keep you energetic all through the day.

Apples are basically sweet and the juice of grapes is a little sour. When mixed together, they compliment each other’s flavour and enhance the overall taste. Grapes are rich in antioxidants and together, apple and grapes join to help clean the kidneys and liver.


Ingredients
2 small apples, unpeeled, cored and cut into pieces
1 cup green grapes
Crushed ice to serve

Procedure
Hopper/ Juicer

1.Juice all the ingredients.
2.Add some crushed ice in 2 glasses and pour the juice over it. Serve immediately.

OR

Mixer/ Blender
1.Blend all the ingredients using little water (if required) till smooth.
2.Strain the juice using a strainer or a muslin cloth.
3.Add some crushed ice in 2 glasses and pour the juice over it. Serve immediately.

Thursday, March 01, 2007

SUPER SOYA…. a way to good health!

After trying my hand on zero oil cooking and getting a tremendous response from my fans, here I am with a new experiment just for all my enthusiastic chefs and especially for health freaks.
“Soyabeans” is my next topic of interest and I am sure it will be yours too after reading this. My nutritionists always emphasised on using soyabeans while make health recipes as it is high in protein, minerals like iron, calcium and also rich in antioxidants that fight cancer, lower cholesterol etc. Many of us are aware of all this but there are very few who are actually using soyabeans or its products in their daily cooking, reason being ignorance, lack of knowledge about using it or its unacceptable taste. It is because of this that the much-deserved soyabean is not getting its credit.
Hence to make soyabeans win its fans I thought of making a book on soyabean that will have a platter of healthy, most importantly delicious and palatable recipes. I have used soya granules, soya chunks, soya flour, soya milk, tofu (soya paneer), soya curds, soya oil etc. to formulate new recipes and modify a few popular dishes to suit Indian palate. These products are easily available at health shops, food malls thereby making it easy for us to add some more nutrients and health to our diet.
This book is not just a cookbook but a guide that explains the details about soyabeans, its processing, importance of processing, its health benefits and a special section on how to use soyabeans, how to cook them, store them etc.
Now, here’s your chance to spread good health and well being among your friends, family and relatives………try this interesting tofu recipe and enter in the world of nutritious soyabeans.

Green Peas And Tofu Parathas

Preparation time: 15 minutes. Cooking time: 35 minutes. Makes 6 parathas.

For the dough
½ cup whole wheat flour (gehun ka atta)
2 tbsp soya flour
Salt to taste

For the stuffing
1 tsp soya oil
½ tsp cumin seeds (jeera)
½ cup boiled and crushed fresh green peas
1 tsp ginger-green chilli paste
1/3 cup grated tofu (soya paneer)
¾ tsp sugar
1 tsp amchur (dry mango powder)
½ tsp garam masala
2 tbsp finely chopped coriander (dhania)
Salt to taste

Other ingredients
¼ tsp soya oil for kneading
Whole wheat flour (gehun ka atta) for roling
1 tbsp soya oil for cooking

For the dough
1.Combine all the ingredients in a bowl and knead into a soft dough using enough water.
2.Knead again using oil and divide into 6 equal portions and keep aside.

For the stuffing
1.Heat the oil in a non-stick kadai, add the cumin seeds and sauté till the seeds crackle, add the green peas and sauté for 10 minutes, stirring continuously.
2.Add the ginger-green chilli paste, tofu, sugar, amchur, garam masala, coriander and salt and mix well.
3.Cook for another 5 to 7 minutes or till the mixture becomes dry.
4.Divide the mixture into 6 equal portions and keep aside.

How to proceed
1.Roll out one portion of the dough into a 75 mm. (3") diameter circle using a little four.
2.Place a portion of the stuffing in the centre and fold the edges of the dough over the stuffing.
3.Pinch the edges together to seal the stuffing in.
4.Flatten the dough and roll out again into a 125 mm. (5") diameter circle.
5.Heat a non stick pan and cook each paratha over a medium flame using ½ tsp oil till it is golden brown in colour on both sides.
6.Repeat with the remaining dough and stuffing to make 5 more parathas and serve hot.

Wednesday, February 21, 2007

Nutrition for growing kids.....

It really matters what your kids eat because it determines not only how healthy they are today but also how they will be in the future. A healthy child is one who is active, alert, energetic and free of diseases. This can be achieved only by knowing about and paying attention to nutrition and by inculcating healthy eating habits in your child.
My forthcoming book (to be released by end of March ’07), on growing kids is an effort to help you to do so. I have tried to provide 5 collections of recipes that contain the necessary nutrients to energise your kid, help boost their immune system, ensure healthy development of bones and teeth and brain power proper functioning of the digestive system—that is, a collection of recipes that ensures the holistic health and growth of your child. All the recipes have been formulated, tried and tested by my qualified team of chefs and nutritionists.
With healthy and visually appealing recipes like Golzeme, Apricot Orange Cookies, Green Peas and Corn Bhel, Oats Pineapple Sheera and Chana Spinach Rice, I’m sure it will be easy to tempt your children to willingly consume nutrient rich ingredients!

Feed them nutritious food garnished with lots of love and watch them grow healthy and strong! Here’s a recipe, indeed a first step towards achieving this goal. Hope your little ones love this one……..do let me know


MUESLI CHOCOLATE ROCKS

Healthful muesli is combined with luscious chocolate to make these crunchy and nutritious rocks! Each rock brims with proteins and calcium making this a healthy alternative to sugar-laden candies that cause dental caries. What more can I say… this recipe rocks!

Preparation Time: 10 minutes. Cooking Time: 15 minutes. Makes 16 rocks.

For the muesli
¼ cup quick rolled cooking oats
¼ cup cornflakes
2 tbsp chopped mixed nuts (cashewnuts, walnuts, almonds)
1 tsp wheat bran (konda)
2 tsp chopped raisins (kismis)
2 tsp castor sugar

For the chocolate sauce¼ cup grated milk chocolate
2 tbsp grated dark chocolate


For the muesli

1.Combine the oats, cornflakes, nuts and wheat bran in a non-stick pan and lightly roast them over a slow flame for 5 to 7 minutes.
2.Cool completely, add the raisins and sugar and mix well. Keep aside.

For the chocolate sauce
1.Combine the milk chocolate and dark chocolate in a bowl.
2.Place the bowl on top of a double boiler, taking care to see that the base of the bowl is not in contact with the water in the double boiler.
3.Once the chocolate starts melting, stir continuously till the chocolate melts completely and resembles a smooth sauce.
4.Remove from the double boiler immediately and keep on stirring till it cools but not set. Keep aside.

How to proceed
1.Add the muesli to the melted chocolate and mix gently.
2.Divide it into 16 equal portions and spoon out each into grease-proof paper cups and allow to cool.
Serve immediately.

Thursday, February 15, 2007

Zero Oil Cooking


Thank you for the tremendous response that I have been getting from my dear fans. This one is just for all of you……….all health freaks! I am sure you will love this too and if you really do, keep me motivated by sending your responses like you always do.
Does taste and health go hand in hand? Yes it does! This recipe is a perfect example of what I am talking about, this yummy and tasty looking recipe is more than just being delicious. Surprising as it may sound, this recipe is made without a drop of oil; yes it is a ZERO OIL RECIPE!
Let me tell you, zero oil cooking is a skill, which I mastered as I wrote these books and I am sure you too can master it through practice and patience. However, making zero oil recipes was not easy too, it’s not just about eliminating oil from your regular recipes and cooking them, in fact it involved thorough research and effort. Along with my team of chefs and nutritionists I developed an appropriate method of cooking, chose the right ingredients, used them in the correct proportions and it is after immense research and trials I could compile these books. I’m presenting you with a series of Zero Oil cookbooks, of which, “Zero Oil Dal -Chawal” is the third that is to be realised in February 2007.

Really, this collection of your favourite recipes cooked without oil is sure will change the pre-conceived notion about having to essentially add oodles of oil to make Indian cooking tasty, and to help you make your family’s meal times healthier and happier!
Just to get you stated with this new style of cooking here’s a zero oil recipe especially for all my health conscious chefs…

JALFRAZIE LAYERED BROWN RICE

Jalfraize is a combination of veggies flavoured with a sweet and sour gravy. The USP of this recipe however is the brown rice. Since it is not milled, its outer covering or bran that is rich in fibre is kept intact, making it a healthy and heart-friendly ingredient. It is good for weight-watchers too. Brown rice requires more water and takes more time to cook as compared to normal rice and so you need a little patience while preparing this recipe. Yet, believe me; every minute spent is worth it!

Preparation Time: 20 minutes. Cooking Time: 25 minutes. Serves 4.
Baking temperature: 200ºC (400ºC). Baking time: 15 minutes.

For the brown rice
1¼ cups uncooked brown rice
Salt to taste

For the jalfraize
¼ cup sliced spring onions (including greens)
¼ cup sliced capsicum
¼ cup sliced mushrooms (khumbh)
1 cup boiled mixed vegetables (sliced baby corn, sliced carrots, cauliflower florets, sweet corn etc.)
½ cup tomato slices
¼ cup tomato purée
2 tbsp tomato ketchup
1 tsp vinegar
1 tsp cornflour mixed with ½ cup water
½ tsp sugar
A pinch of turmeric powder (haldi)
1 tsp chilli powder
½ tsp garam masala
1 tsp coriander-cumin seed (dhania-jeera) powder
Salt to taste

Other ingredients
2 tbsp low fat milk
2 tbsp finely chopped spring onions greens for the garnish

For the brown rice
1. Mix the rice with 4 cups of hot water and salt and pressure cook for 3 whistles.
2. Allow the steam to escape before opening the lid the lid. Remove and keep aside.

For the jalfraize
1. Heat a non-stick pan, add the onions and capsicum, and dry roast for 2 minutes stirring continuously.
2. Add the mushrooms, mixed vegetables and tomatoes and dry roast for 1 minute.
3.Mix together ¼ cup tomato purée, tomato ketchup, vinegar, orn flour paste, sugar, turmeric powder, chilli powder, garam masala, coriander-cumin seed powder and salt in a bowl.
4.Add this mixture to the vegetables, mix well and simmer on a slow flame for 5 minutes till the gravy thickens and coats the vegetables.

How to proceed
1.Divide the brown rice into 2 equal portions and keep aside.
2. Put the milk at the bottom of a glass baking tray and spread one portion of the brown rice in an even layer and then spread the jalfrazie over it.
3. Spread the remaining brown rice over it an even layer.
4. Cover with an aluminium foil and bake in a pre-heated oven at 200°C (400°F) for 10 minutes or microwave for 2 minutes. Ensure you do not use aluminium foil while microwaving, as it may be cause a spark.
5. Turn upside down on a large serving plate just before serving.
Serve hot garnished with spring onions greens.

Nutritive value per serving
Energy : 293 calories
Protein : 1.5 gm
Carbohydrates : 17.8 gm
Invisible fat : 0.2 gm
Calcium : 40.6 mg
Folic acid : 21.6 mcg

Turn on your chef's cap, whip this recipe and write to me how it turned out.

Tuesday, February 06, 2007

Healthy Breakfast


The saying "Have Breakfast like a King, Lunch like a Prince and Dinner like a Pauper" is completely true. Breakfast is your start of the day and as the name suggests it is necessary to “break” the “fast” that has been going on since dinner the previous night to fuel ones’ body for the day.


BANANA APPLE PORRIDGE


A wholesome broken wheat and oat porridge served with apples and bananas.

Cooking Time : 10 mins. Preparation Time : 5 mins. Serves 4.


Ingredients
¼ cup broken wheat (bulgur wheat)
¼ cup quick cooking rolled oats
1 cup low fat milk
1 tablespoon powdered sugar
½ teaspoon cinnamon (dalchini) powder
1½ cups apple, diced
3 cups bananas, sliced
4 teaspoons low fat butter
For the garnish
4 cinnamon (dalchini) sticks (optional)

Method
1. Clean, wash and drain the broken wheat.
2. Heat the butter in a pressure cooker, add the broken wheat and sauté for 3 to 4 minutes.
3. Add the oats and cook for 2 minutes.
4. Add the milk and 1 cup of water and pressure cook for 2 whistles.
5. Mix in the sugar and cinnamon powder. Cool in the refrigerator.
6. Add the apples and bananas. Mix well.
7. Serve chilled garnished with cinnamon sticks.


Thursday, February 01, 2007

FAST FOODS MADE HEALTHY

Fast foods like pizzas, burgers, french fries, bhelpuri and heavy rich curries are all foods that can lure us away from the strictest diet. An occasional indulgence in these fast foods is not harmful but getting hooked is. Wouldn't it be wonderful if we could indulge in all such favourite foods and yet lose weight and remain trim. That's a dream for most of us today...GUILT FREE EATING.have selected some high calorie recipes which most of us indulge in on a regular basis and worked at making them low calorie yet keeping them as delicious as the original recipe.Making a few changes in the way you cook and substituting certain fatty ingredients with low calorie ones is all you have to do enjoy your favourite goodies without worrying about weight gain.


HEALTHY VADA PAV

This recipe replaces the refined flour bread with a whole wheat pita. I have also omitted frying the vada altogether making it guilt free. The salad and chutney add fibre, crunch and flavour to this delicious snack. Feel free to make 2 or 3 recipes of the pita bread and refrigerate, so that you can enjoy it, anytime hunger strikes.

Preparation Time : 20 mins Cooking Time : 15 mins.. Makes 8 vada pavs.

For the pita bread

1 cup whole wheat flour (gehun ka atta)
1 teaspoon (5 grams) fresh yeast, crumbled
1 teaspoon sugar
1 tablespoon oil
½ teaspoon salt
For the garlic chutney
¼ cup garlic cloves
1 tablespoon chilli powder
1 teaspoon coriander-cumin seed (dhania-jeera) powder
salt to taste
To be mixed into a vada filling
3 cups potatoes, boiled and mashed
1 tablespoon ginger-green chilli paste
1 tablespoon chopped coriander
½ teaspoon turmeric powder (haldi)
salt to taste

Other ingredients

8 tomatoes slices
1 cup lettuce, shredded
8 onion slices

For the pita bread

1.Combine all the ingredients except the oil in a bowl and knead into a soft dough using enough water until it is smooth and elastic.

2.Add the oil and knead again.

3.Cover the dough with a wet muslin cloth and allow it prove till it doubles in volume (approx. 15 to 20 minutes).

4.Press the dough lightly to remove the air.

5.Divide the dough into 4 equal parts.

6.Roll out each portion into a circle of 125 mm. (5") diameter and 3 mm. (1/8") thickness.

7.Cook the pita breads on a hot tava (griddle) on each side for a minute or until the bread puffs up.

8.Remove and keep aside.

9.Cut each pita bread into 2 halves. Keep aside. These are called pita pockets.


For the garlic chutney

1.Blend all the ingredients in a blender with a little water to get a smooth chutney. Keep aside.

How to proceed

1.Warm the pita bread halves on a tava (griddle) and apply garlic chutney on the inside.

2.Divide the vada filling mixture into 8 equal portions.

3.Fill each pita bread half with one slice of tomato, some lettuce, one slice of onion and one portion of the vada filling mixture.

4.Repeat for the remaining pita bread halves with other ingredients to make 7 more healthy vada pavs.

5.Serve immediately.


Nutritive values per vada pav :
Calories136cal.

Fat3.2gm.

Recipe Source : Fast Foods Made Healthy
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Tuesday, January 30, 2007

MIXED DAL - by Tarla Dalal

MIXED DAL - by Tarla Dalal


MIXED DAL
tasty combination of lentils.
Cooking Time : 40 min. Preparation Time : 10 min. Serves 6.

Ingredients
1 tablespoon moong dal
1 tablespoon masoor dal
1 tablespoon urad dal
1 tablespoon chana dal
2 tablespoons toovar dal
1 teaspoon cumin seeds
1 onion, chopped
2 teaspoons coriander powder
1 teaspoon chilli powder
1/2 teaspoon turmeric powder
2 tablespoons chopped coriander
3 tablespoons ghee
salt to taste
For the tempering
2 tablespoons butter
1 chopped tomato
1 teacup fresh curds
1/2 teaspoon garam masala
Method

1. Wash all the dals. Soak for 1 hour and then drain.

2.Heat the ghee. Add the cumin seeds and cook until they begin to crackle.

3. Add the onion and cook until light pink.

4. Now add all the dals and cook again for 4 to 5 minutes.

5. Add 1 litre of water and cook on a slow flame until soft.

6. Then add the coriander powder, chilli powder, turmeric powder and salt. Cover and cook until two thirds of the water has evaporated.

7. Mash the dals lightly.

8. Prepare the tempering by melting the butter, adding the tomato, curds and garam masala and cooking on a slow flame for 1 to 2 minutes.

9. Add to the cooked dals and stir for 3 to 4 minutes.

Sprinkle coriander on top and serve hot.

Recipe Source : Exciting Vegetarian Cooking
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http://www.tarladalal.com

Monday, January 29, 2007

All about Low Cholesterol Recipes

Over the past couple of decades there has been a growing concern about fats, high blood cholesterol levels and the diseases caused by it. I receive huge number of letters, e-mails from my fans and members asking one common question, ‘Has cholesterol got anything to do with heart disease - or any other disease? And even if it has, Tarlaji, will a change of diet be beneficial?
While some cholesterol is needed for good health, too much cholesterol in our blood can raise our risk of having a heart attack. Anyone can develop high blood cholesterol regardless of age or sex; there are some who can be genetically predisposed to high blood cholesterol. Thus it is important to keep a check on your cholesterol levels. As I always say “Earlier the Better”, taking early precautions like avoiding saturated fats and cholesterol rich foods, eating high fibre foods and exercising can help regulate your blood cholesterol levels.
This section of “Low Cholesterol Recipes” is for all those who want to start early and also for those who are already on a low cholesterol diet as they have high blood cholesterol levels or any other heart problem. …… delicious recipes are planned by strictly avoiding the use of fatty foods like butter, cheese, processed foods that increase blood cholesterol and sodium levels.
Happy and healthy cooking for your heart!



HARA BHARA SOYA TIKKIS

The goodness of soya, garlic and spinach is reinforced in these tikkis. Certain compounds in garlic inhibit cholesterol synthesis in the body, helping to maintain normal blood cholesterol levels. Serve hot with a fibre rich accompaniment like Carrot Garlic Chutney.

Cooking Time : 20 mins. Preparation Time : 10 mins. Makes 6 tikkis.

Ingredients
¼ cup soya granules, coarsely grinded
1 cup blanched and chopped spinach (palak)
¼ cup chopped coriander
1 teaspoon ginger-green chilli paste
½ teaspoon chopped garlic
2 tablespoons powdered roasted chana dal (daria)
2 tablespoons besan (Bengal gram) flour
Salt to taste
Other ingredients
1 teaspoon oil for cooking
To serve
Carrot Garlic Chutney
Method
1. Soak the soya granules in lukewarm water for ½ an hour. Squeeze out the water. Keep aside.

2. In a bowl, mix the soya granules with all the other ingredients. Sprinkle a little water and mix well.

3. Divide the mixture into 6 equal portions and shape them into flat tikkis (approx. 1½" in diameter).

4. Heat the oil in a non-stick pan and cook the tikkis on both sides till they are golden brown in colour.

Serve hot with Carrot Garlic Chutney.

Tips
VARIATION :PALAK METHI TIKKIS
½ cup of blanched and chopped spinach (palak) from the above recipe can be substituted with ½ cup of chopped fenugreek (methi) leaves.

Nutritive values per tikki :
Protein 4.4gm.
Cholesterol 0mg.
Carbohydrates 9.9gm.
Energy 85kcal.
Fat 3.1gm.
Fibre 0.7gm.




Recipe Source : Low Cholesterol Recipes
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Tikkar, Rajasthani Paratha

TIKKAR
This unleavened maize and wheat flour bread is typical of Rajasthan. As the name suggests, tikkar is a dry, chewy bread. This texture is achieved by making a stiff dough. I have used oil to cook these rotis to make them crisper, but traditionally they are cooked without using any oil. Oil or ghee is smeared over the roti just before serving.This rustic bread complements all kinds of spicy pickles.Cooking Time : 20 mins. Preparation Time : 30 mins. Makes 8 rotis.
Ingredients
1 cup maize flour (makai ka atta)
1 cup whole wheat flour (gehun ka atta)
½ teaspoon ginger paste
1/2 onion, grated
1 teaspoon garlic, grated
2 tablespoons chopped coriander
1/2 teaspoon chopped green chillies
1 teaspoon chilli powder
2 tablespoons melted ghee
salt to taste
Other ingredients
ghee or oil for cooking
Method

1. Combine the maize flour, wheat flour and salt.

2. Add in the ghee and rub with your fingertips till the mixture resembles bread crumbs.

3. Knead into a stiff dough using water.

4. Cover the dough with a wet muslin cloth and leave aside for 20 minutes.

5. Add all the remaining ingredients and knead well.

6. Divide the dough in 8 equal portions.

7. Roll out each portion into a circle of 125 mm. (5") diameter or a triangle of 6 mm. (1/4") thickness.

8. Cook each roti on a hot tava (griddle) using a little ghee or oil, till both sides are golden brown.
Serve hot.