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.

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.