REFRESHING THIRST QUENCHER

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

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.

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.

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

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.

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.

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.

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.

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.

Recipe Source : Healthy Breakfast

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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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

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.