‘Dawat E Kushi’ cooking demo at hubli by Mrs.Tarla Dalal

“Tarla Dalal” a culinary expert name so famous and so well known in India
needs no introduction by anyone. Under the banner of ‘Ladies Circle’, when we circlers decided to call Mrs.Tarla Dalal to Hubli, we were quite hesitant that she would accept our proposal to come to Hubli?

We coordinated with Mrs. Sapna Kamdar, nutritionist (tarladalal.com) with whose support and co-ordination this project would not have been possible. Yes, Mrs.Tarla Dalal was coming here for a cause. Ladies Circle No.45 comprises of wives of Round Table Hubli No.37. We are group of 14 Circles who give service to humanity. Whatever funds are raised goes to Charity. Over the last 10 years LC - 45 has done several meaningfull projects like building Classrooms, Kitchenette’s, Bathrooms and many educational projects to name a few.

Mrs.Tarla Dalal willingly accepted our proposal without any fee. Our
circlers enthusiastically started working towards this Mega project with all small detailing. Hubli being a small town the News of Mrs.Tarla Dalal classes conducted in Hubli was the talk of the town and was much awaited by everyone. Tickets were sold in no time.

On 17th Feb 2008 with little anxiousness a few bunch of circlers went to the
airport to receive her. Within minutes of her arrival her sweet & kind
nature made all of us comfortable. She stayed with us in our house. My joy knew no bounds and I tried my best to make her comfortable. We arranged for a typical South Indian Brahmin style lunch served on a banana leaf, which was enjoyed by all.


On 18th the day started with delicious breakfast at Chairperson Smita Dubeer’s house. Yummy Dosa’s & Idli’s with mouthwatering hot Sambar started
our day with a good note. Later in the early afternoon a programme on “Health – Small steps big rewards” was conducted by Dr.C S Patil in a school, where Mrs.Tarla Dalal gave a talk to parents and children on Obesity and Diabetes.


Several questions were asked by the children, very soon we could see a long queue of children standing to meet Mrs.Tarla Dalal and asking innocent questions. She was so touched by the innocence of the children. After a delicious lunch, we hurried to our Demo Venue, where we soon started off with the demonstration.


Lovely 4 Party cooking recipes were demonstrated by Mrs.Tarla. The audience too asked their queries, all in all the participants went home satisfactorily with beautiful memories in their mind.

All of us are great fans of her. Mrs.Tarla Dalal’s magnetic personality has
touched all our hearts and we are very thankful to her for all her efforts she’s put in to make our project a Grand Success. It is a lifetime remembrance for all of us Circler’s and to all the people of Hubli who got the opportunity of attending her live show.

Thank you very much, mam.

Jyoti Bidasaria
Ladies circle, Hubli


PANEER AND CORN QUESADILLAS

Preparation time: 20 minutes. Cooking time: 30 minutes. Makes 6

6 flour tortillas, recipe below

To be mixed into a stuffing
½ cup cooked corn, slightly crushed
½ cup finely chopped green, red and yellow capsicum
½ cup crumbled paneer
½ cup cooking cheese
1 green chilli, finely chopped
1 tomato without the pulp, chopped
Salt to taste

For the flour tortillas
¾ cup wheat flour (gehun ka atta)
1½ cups plain flour (maida)
4 teaspoons oil
½ teaspoon salt

Other ingredients
Oil for cooking

For the flour tortillas
1. Mix the flours, oil and salt and make a dough by adding enough warm water.
2. Knead the dough well and keep aside for 30 minutes. Knead again.
3. Depending on the diameter you require for the dish, roll out the dough into 150 mm (.6") diameter thin rounds with the help of a little flour.
4. Cook lightly on a tava (griddle) and keep aside.

How to proceed
1. When you want to serve, spread a little stuffing on one half of a tortilla. Fold to get a half moon shape and press well so that they stick. Cook on a tava (griddle) spreading a little oil on both sides. Cook until crisp.
2. Cut into pieces and serve hot.

ROSTI PIZZAS

Preparation Time: 15 minutes. Cooking Time: 15 minutes. Serves 8.
Baking Time: 20 minutes. Baking Temperature: 200°C (400°F).

4 medium potatoes
½ cup chopped onions
1 teaspoon finely chopped green chillies
2 cups boiled mixed vegetables (broccoli, corn, baby corn, etc.) cut into cubes
½ teaspoon dried oregano
¼ cup fresh cream (rich cream)
¼ cup grated mozzarella cheese
2 teaspoons butter
Salt and freshly ground pepper to taste

For the tomato sauce
4 large tomatoes
1 bayleaf (tejpatta)
4 to 6 peppercorns
½ cup finely chopped onions
1 teaspoon chopped garlic
2 teaspoons sugar
½ teaspoon dried oregano
1 tablespoon olive oil or oil
Salt to taste

Other ingredients
Oil for greasing

For the tomato sauce
1. Put the tomatoes in a vesselful of boiling water for 10 minutes.
2. Peel, cut into quarters and deseed the tomatoes.
3. Chop finely and keep the tomato pulp aside.
4. Heat the olive oil in a pan, add the bayleaf and peppercorns and sauté for a few seconds.
5. Add the onions and garlic and sauté for a few minutes.
6. Add the tomato pulp and allow it to simmer for 10 to 15 minutes until the sauce reduces a little.
7. Add the sugar and salt and simmer for some more Time.
8. Finally, add the oregano and mix well. Remove the bayleaf and peppercorns and discard. Keep aside.

How to proceed
1. Parboil the potatoes peel and allow them to cool.
2. Heat a small non-stick pan, add the butter and sauté the onions and green chillies.
3. Grease a 250 mm. diameter baking dish and spread the sautéed onions and green chillies at the base.
4. Sprinkle a little salt and pepper and then grate the potatoes evenly over it.
5. Arrange a layer of vegetables over the potato layer and sprinkle salt, pepper and oregano over it.
6. Pour the tomato sauce over the vegetable layer and finally a layer of cream.
7. Top with cheese and bake in a pre-heated oven for about 15 minutes.
Serve hot.

Tarla's visit to "Wild Dinning"

The best escape route from the hassles of the city is the nearest hill station hoping for a nearer acquaintance with the environment. Nature has become a far cry in this bustling metropolitan. But there are places which still hold on to their soils and roots and make it a welcoming gesture for people looking for a respite.

On a quest to explore such venues Mrs.Tarla Dalal came across a very unique concept in Andheri on friday, 8th feb 2008. A restaurant which had a theme of forest and called wild dining…and as the name suggests it takes you to a ride through the jungle.



The entire restaurant takes you through the primitive settlement of the tribal with caves made of rocky walls; statues of wild animals and mannequin of cave men…even the waiters were dressed in khaki uniforms. The ambience of the restaurant flaunted the jungle look with sounds of roaring animals, chirping birds, elephants blaring .Rather than being scary they transformed you a bit closer to the nature in its raw form. Exactly how the owner, Mr.Sanjay Pratap had imagined while shaping up his dream into reality. Hospitable hosts, Sanjay and his wife joined along for this adventure and made it thoroughly enjoyable experience for Mrs. Dalal and me.



Even the food did not fail to impress us. We relished on a variety of delicacies ranging from starters, soups, followed by pizzas, nachos, main course, sweets and a variety of desserts. A round of tasting each and every dish left us totally satisfied and satiated. Mrs. Dalal rated the dishes 8 on a scale of 10 complimenting the chef for a wonderful dine.

It not only turned out to be a great expedition (which would cost you just somehwere bewteen Rs. 275 to 350/-per head) roaming the forest but the result was discovering a place close to the real home away from concretes and bricks.

I am sure all you foodies must have explored exciting places like this, do feel free to share your experieces with us...

Sapna Kamdar
Nutrtionist
www.tarladalal.com

SOUTH INDIAN SNACKS

India is truly a mosaic of varied cultures, and no aspect of culture asserts this fact as strongly as cuisine! The stark difference in ingredients, procedures and practices followed in different parts of India is a typical example -- and every cuisine has its share of unique features and abundant charm.

South Indian cuisine is no different. The subtle Keralite blends of coconuts and condiments coexist with the spicy curries of Chettinad, just as the fiery pickles of Andhra Pradesh complement the slightly sweetish cuisine of Karnataka. Like all other parts of India, South India too has a large repertoire of recipes to its credit, ranging from breakfast and the quintessential "tiffin" to main course dishes, snacks, festival or fasting foods, pickles, and the lot!

Typical South Indian snacks like pesarattu, sundal, appam, idlis, dosa, uttapas etc are served in restaurants across the country (especially in a typical South Indian restaurant) but when it comes to breakfast or snacks we usually reach out for easy options like upma, idli or a dosa, and that is what exactly I am presenting to all you foodies this time…. Not only are they easy to make and nutritious but also very filling. Combined with spicy coconut chutney and steaming hot sambhar is just enough to keep you going till lunch.

Transport yourself across South India with these recipes, and enjoy yourself discovering the unique features of this cuisine with easy recipes....



RAWA IDLI
Soft and spongy rawa idlis can be made in a jiffy for a quick and satiating breakfast.

Preparation Time: 5 minutes. Cooking Time: 7 to 8 minutes. Makes 12 idlis.

For the batter
1 cup rawa(semolina)
¼ cup curds (dahi)
1 cup water
1 tbsp chopped coriander (dhania)
salt to taste

For the tempering
½ tsp mustard seeds (rai)
½ tsp cumin seeds (jeera)
a pinch asafoetida (hing)
1 tsp urad dal (split black lentils)
1 tbsp broken cashewnuts
4 to 6 curry leaves(kadi patta)
2 green chillies, chopped
1 tsp oil
½ tsp ghee

Other ingredients
¾ tsp fruit salt
oil for greasing

For the batter
1. Combine all ingredients together, other than the fruit salt and leave aside for 10 minutes.

For the tempering
1. Combine the oil, ghee, mustard seeds, cumin seeds, urad dal and asafoetida in a microwave safe bowl and microwave on HIGH for 2 minutes.
2. Add the cashewnuts, curry leaves, green chillies and microwave for 1 more minute.

How to proceed
1. Pour 1 cup of water in the base of a microwave safe idli steamer and microwave on HIGH for 1 minute. Grease the idli moulds using little oil.
2. Add the tempering and the fruit salt to the batter and mix well.
3. Pour 2 tablespoons of batter into each greased cavity of the idli moulds and microwave, covered, on HIGH for 2 minutes.
4. Repeat with the remaining batter to make 8 more idlis.
5. Serve hot with coconut chutney and sambhar.



SHEPU SWEET IDLIS

All time favourite with a sprinkling of iron strength! Dill, besides making this recipe colourful and interesting also loads it up with iron.

Preparation Time: 15 minutes. Cooking Time: 15 minutes. Makes 15 idlis.

Ingredients
½ cup finely chopped dill (shepu) leaves
2 cups raw rice, soaked for 4 hours, drained
¼ cup freshly grated coconut
½ cup thick rice flakes (poha)
½ cup buttermilk
½ cup crushed jaggery (gur)
1 tsp fruit salt
salt to taste

1. Grind the soaked rice with the grated coconut to a thick smooth paste, adding a little water.
2. Wash the rice flakes, drain and add the buttermilk. Set aside for 10 minutes.
3. Grind the rice flakes in buttermilk to a smooth paste, add the jaggery and grind further till smooth. Add this to the rice batter.
4. Add the chopped dill leaves and salt and mix well.
5. Check the consistency and now add a little water only if required so as to get a thick batter.
6. Add the fruit salt to the batter and sprinkle a little water over it.
7. When the fruit salt starts bubbling, mix gently.
8. Spoon out the batter into greased idli moulds and steam for 8 to 10 minutes.
9. Serve hot.




DOSA

The preparation which has put South India on every culinary hot spot of the world. Served traditionally with sambhar and chutney.

Preparation Time: 10 minutes.
Cooking Time: 20 minutes.
Fermenting Time: 4 hours.
Soaking Time: 2 hours.

Makes 8 dosas.

1 cup raw rice (chawal)
1/3 cup urad dal (split black gram)
2 tbsp cooked rice (chawal)
2 tbsp beaten rice (poha)
5 to 7 fenugreek seeds (methi)
salt to taste
oil for cooking

To serve
coconut chutney
sambhar

1. Wash the raw rice, urad dal and fenugreek seeds. Soak in a little water along with the beaten rice and cooked rice for at least 2 hours.
2. Grind to a smooth paste with a little water. Cover and keep aside for at least 4 hours. Add salt and mix well.
3. Heat a non-stick tava and grease it lightly with oil. When hot, pour a ladelful of the batter, spread using a circular motion to make a thin dosa and cook on one side.
4. Pour a little oil along the edges while cooking. When crispy, fold over and serve hot.
5. Repeat with the remaining batter.
6. Serve with coconut chutney and sambhar.

VARIATION : MASALA DOSA
When the dosa is cooked, put some potato bhaji on it. Roll to form a cylindrical shape and serve hot.



RICE APPE

Traditional appes made with rice.

Preparation Time: 20 minutes. Cooking Time: 40 minutes.
Fermenting Time: Overnight.
Soaking Time: 2 hours.

Makes 20 to 24 appes.

1 cup raw rice (chawal)
1/4 cup urad dal(split black gram )
1/4 cup crushed peanuts
2 tbsp chopped onions
1 tsp mustard seeds (rai/ sarson)
1 tsp cumin seeds (jeera)
2 green chillies, chopped
8 to 10 curry leaves (kadi patta)
a pinch asafoetida (hing)
2 tbsp oil
salt to taste
oil for cooking

To serve
coconut chutney

1. Wash and soak the rice and urad dal in lukewarm water for at least 2 hours.
2. Drain and grind to a smooth paste with 1/2 cup of water.
3. Cover and set aside overnight to ferment.
4. Next day, heat the oil in a small kadhai, add the crushed peanuts and chopped onion and stir for 3 to 5 minutes. Add the mustard seeds, cumin seeds, green chillies, curry leaves and asafoetida.
5. When the mustard and cumin seeds crackle, add this to the fermented batter.
6. Add salt and a little water if required and mix to form a thick batter.
7. Heat the appe mould on a medium flame and grease it with a little oil.
8. Pour a spoonful of the batter into each mould.
9. Cook till the outer surface becomes golden brown and then turn each appe upside down using a fork so as to cook the other side.
10. Remove and repeat with the remaining batter.
11. Serve hot with coconut chutney.

WINTER FOODS FOR HEALTH

Warm your way through Winter

Wintertime – a fantastic season for that extra hour curled up under your razai; invigorating walks in the crisp fresh air; for warm and nourishing food and drinks.

Why do we feel hungrier in winter? Have you ever wondered? Cold weather brings a drop in your body temperature, which stimulates your appetite. Eating helps to generate heat and keeps your body warm. Your body works harder and spends more energy just trying to keep you warm during winter, so your desire to eat more comes from your body’s natural increase in energy use.

It is tempting to use cold weather as an excuse to overeat but you do not need a layer of extra fat to stay warm...add an extra layer of clothing instead!! While you definitely can enjoy a healthy appetite during winter, do monitor your calorie intake, or you could end up putting on unwanted weight at the end of the season.

“Eat wisely to stay healthy” is the only health slogan for cold winter days. It’s beneficial to focus on foods that keep you warm and get your body temperature back to normal. Be good to yourself this season with healthy, hearty winter foods that will leave you feeling fine and avoid adding inches to your waistline.

Bring a little sunshine into your home during the cold winter months by enjoying the bounty of produce that's available this season. Fresh fruits like citrus fruits, amla, nd vegetables, herbs and some cereals and pulses are few of the foods that make us feel warm, supported and secured. Hence eat all the tradtionaly foods like gaund ke laddu, urad pak, gajar ka halwa, etc to keep you warm but in resricted amounts though.


HEALTHY OONDHIYA

Startling though it may seem, here is a wonderful and healthy modification of the famous festive Gujarati dish which is ordinarily loaded with oil. I've changed this recipe and cut down on the oil along with the invisible fat which you get from coconut.
The methi muthias added to this recipe are baked to a wonderful rich golden brown colour that are very appealing and also cut down a lot of the calories you get in the fried version.
A good amount of iron and calcium is available from this hearty dish and this is sure to become your family favourite.

Preparation Time : 15 mins.
Cooking Time : 30 mins.
Serves 6.

For the oondhiya
2 cups surti papadi (double beans)
1¼ cups kand (purple yam), peeled and cut into cubes
1 cup baby potatoes
1¼ cups sweet potatoes, peeled and cut into cubes
3 to 4 small brinjals
½ teaspoon carom seeds (ajwain)
a pinch soda bi-carb
salt to taste

To be mixed into a masala
1 cup chopped coriander (dhania)
½ cup poha (beaten rice flakes)
¼ cup green garlic, chopped
3 teaspoons coriander-cumin seed (dhania-jeera) powder
1 teaspoon ginger-green chilli paste
1 teaspoon chilli powder
1 teaspoon sugar
½ teaspoon carom seeds (ajwain)
¼ teaspoon turmeric powder (haldi)
¼ teaspoon asafoetida (hing)
1 ripe banana, mashed
salt to taste

For the baked methi muthias
1 cup chopped fenugreek (methi) leaves
1/3cup whole-wheat flour (gehun ka atta)
1/3cup besan (Bengal gram flour)
½ tsp ginger-green chilli paste
1 tsp sugar
1 tsp lemon juice
¼ tsp turmeric powder (haldi)
¼ tsp garam masala
1 tsp oil
Salt to taste

For the garnish
1 tablespoon chopped coriander (dhania)

For the baked methi muthias
1. Mix all the ingredients in a bowl and knead into a soft dough using a little water.
2. Divide the dough into 8 equal portions, shape into even sized rounds and flatten them by placing between your palms.
3. Place on a greased baking tray and bake in a pre-heated oven at 200°C (400°F) for 7 to 8 minutes. Keep aside.

For the oondhiya
1. String the surti papadi taking care not to separate the 2 sides.
2. Wash the papadi, add the carom seeds, soda bi-carb and salt and mix well.
3. Make criss-cross slits in the kand, baby potatoes, sweet potatoes and brinjals taking care not to separate the segments.
4. Fill half the masala mixture into the slits of kand, baby potatoes, sweet potatoes and brinjals. Keep aside the remaining masala mixture.
5. Combine the surti papadi, stuffed vegetables, remaining masala mixture with 3 cups of water and pressure cook for 2 whistles.


How to proceed
1. Transfer the cooked oondhiya, methi muthias into a large serving dish and toss lightly.
2. Serve hot, garnished with the chopped coriander.




MINTY MORNING

This is a variation of the most popular breakfast juice of all time, the orange juice. It is sure to appeal to everyone's taste buds as well as health.
Oranges boost overall resistance and also stimulate the salivary glands thus aiding digestion. Mint on the other hand is rich in iron and vitamin C. It is also the best digestive and cooling herb. By combining the health-giving properties of oranges with mint; this juice makes for a powerful cleanser.

Makes 2 small glasses (300 ml).

Ingredients
4 medium sized oranges, peeled and separated into segments
8 to 10 sprigs of mint (phudina) with the leaves, roughly chopped
crushed ice to serve

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


GAUND KE LADDU

Gaund is an "edible gum" that is extracted from the bark of a tree.
It is available in crystal form as pearly yellowish translucent pieces of varying sizes. The bigger crystals are more expensive.
Gaund is a "heaty" food i.e. food that provides heat to our body and is usually had only in the winters. It is deep fried in ghee and then added to the dish it is being used in. I have also discovered that if you dry roast it on a non-stick pan, it puffs up just like popcorn. This is a great way to cut down on those unnecessary calories. These delicious gaund laddus are a traditional winter delicacy that are had with a glass of warm milk for breakfast. I personally prefer them as a dessert after a nice meal.

Preparation Time : 15 mins.
Cooking Time : 30 mins.
Makes 15 laddus.

1¼ cups whole wheat flour (gehun ka atta)
3 tablespoons gaund (edible gum)
½ cup powdered sugar
½ teaspoon cardamom (elaichi) powder
¼ cup ghee

Other ingredients
ghee for deep frying

Method
1. Heat the ghee in a pan, add the whole wheat flour and roast it over a slow flame while stirring continuously till the flour turns golden brown. Allow it to cool.
2. Deep fry the gaund in hot ghee, one tablespoon at a time till the pieces puff up. Drain on absorbent paper and keep aside.
3. Add the powdered sugar, fried gaund and cardamom powder to the roasted wheat flour and mix well.
4. Divide the mixture into 15 portions and shape each portion into round laddus using your hands. If you find it difficult to shape the laddus, add a little melted ghee.
5. Store in an air-tight container.

How else can you shift your winter into high gear? Eat frequent winter-friendly meals to keep your energy levels at an even keel all day.
So go on, pull out the winter woollies, stock up the kitchen with these delicious and nutritious foods and look forward to a wonderful winter.

KUCH MITHA HO JAAYE….

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

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

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

PLEASING PARATHAS......Hhmmm yummy!

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

HEALTHY FOOD FOR GROWING KIDS...

“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"

JAIN DESI KHANA

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.

RIGHT WAY TO USE LEFTOVERS

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.

The gold nugget of nutrition- "Soyabean"

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.

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