Simple Coriander / cilantro Thuvayal ( chutney)

Ingredients: serves 4 (conservative estimate)
Cilantro / Coriander leaves  (washed and chopped) - 1  1/2 cup
Urad dal - 2 tbsp
Green Chilli - 1 or 2
Ginger - 1 tsp (grated)
Asafoetida - 1/4 tsp
Salt to taste
Turmeric powder (haldi) - 1/4 tsp
Red chilli - 1 or 2
Tamarind - just enough to roll up to size of a small key lime
(If using pulp - 1 tbsp)
oil to temper (1/2 tsp)
Curry leaves - 5 or 6

Process
Pour oil in a kadai and roast urad dal for a minute or so (medium flame)
Add red chillies, ginger, green chillies, curry leaves and saute for 1/2 a minute or so
Add asafoetida, turmeric and transfer the ingredients onto a plate to cool
Soak the tamarind in a tbsp of water
Use the oil traces in the kadai and saute coriander leaves (cilantro) on medium flame for two minutes
take it of the stove before the leaves change colour
Combine the sauted leaves and the sauted ingredients, tamarind and salt and grind into a yummy thuvayal :)

A simple comfort food which goes well with dosa, idli, adai or pesarattu etc. Tastes divine with steamed rice as well...:) Serve with the oats and quinoa adai 

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Jamie Oliver, a globally admired Chef and TV personality, has been a major inspiration for many. This is an inspiring video and a must watch!!

Raagi Lauki Kofta - Low fat and healthy!

A small twist to usual lauki kofta. I prefer using raagi (millet) flour instead of chickpea flour (besan). Baking the rolls instead of frying them is the low fat twist to an otherwise oil consuming recipe. to be honest, no sabzi is special in my kitchen, that is because, our menu looks like a buffet list everyday. (I am sure hubby would appreciate this dish more if i gave him a rasam, saambhaar or dal n curry routine everyday!)

This recipe packs wholesome goodness of bottle gourd and millet and is a crowd pleaser.

How about a picture tour !
Lauki and raagi mixed with spices (salt, turmeric powder, ginger, chillies and garam masala powder) - rolled and ready for baking.

Drizzle some oil (olive or any other cooking oil) and bake at 375 for 30 minutes (use the middle rack and roll them over after 15 minutes. The final five minutes, put the tray on the top rack for a crisp exterior)

let them cool

( raagi gives the kofta a deep choclate colour and a faint sweet flavour - so you may want to tone up the spice levels)


Work on the gravy - (onion, tomato, poppy seeds, dry coconut, almonds. peanuts, ginger, garlic, cloves, cardamom, coriander seeds, cumin and cinammon stick (tiny 1 cm piece)- ground together) and sauted in a tsp of oil and a bay leaf

drop in the kofta when gravy is well done. and pour in a tbsp of curd /cream (optional). Simmer for a minute and you are done.

serve with rice or parata. Works with a whole wheat bread slice as well!

PS:
you may fry the kofta, i bake them for a low fat version
raagi makes the kofta a little dense, adding 1/2 tsp of baking or cooking soda (for 1 1/2 cup of raagi) may help ( i dont add it though)
adding a spoon of sugar to the gravy seems to appeal to kids. (gives it a ketchuppy flavour i guess)

Going Nuts?!! - Have a Banana

This may come as a surprise to many, I was too. A very dear friend of mine sent me an article on benefits of banana and I had to share it on Avial and Rasam

 Pic source: uberreview(dot)com

Going Bananas

Bananas... This is very interesting. 

After Reading THIS, you'll NEVER look at a banana in the same way again -

Bananas. Containing three natural sugars - sucrose, fructose and glucose combined with fiber, a banana gives an instant, sustained and substantial boost of energy. Research has proven that just two bananas provide enough energy for a strenuous 90-minute workout. No wonder the banana is the number one fruit with the world's leading athletes.

But energy isn't the only way a banana can help us keep fit. It can also help overcome or prevent a substantial number of illnesses and conditions, making it a must to add to our daily diet.

Depression:

According to a recent survey undertaken by MIND amongst people suffering from depression, many felt much better after eating a banana. This is because bananas contain tryptophan, a type of protein that the body converts into serotonin, known to make you relax, improve your mood and generally make you feel happier. 

PMS: Forget the pills - eat a banana. The vitamin B6 it contains regulates blood glucose levels, which can affect your mood.

Anemia: 

High in iron, bananas can stimulate the production of haemoglobin in the blood and so helps in cases of anemia.

Blood Pressure: 

This unique tropical fruit is extremely high in potassium yet low in salt, making it the perfect to beat blood pressure. So much so, the US Food and Drug Administration has just allowed the banana industry to make official claims for the fruit's ability to reduce the risk of blood pressure and stroke.

Brain Power: 

200 students at aTwickenham (Middlesex) school were helped through their exams this year by eating bananas at breakfast, break, and lunch in a bid to boost their brain power. Research has shown that the potassium-packed fruit can assist learning by making pupils more alert.

Constipation: 

High in fiber, including bananas in the diet can help restore normal bowel action, helping to overcome the problem without resorting to laxatives.

Hangovers: 

One of the quickest ways of curing a hangover is to make a banana milkshake, sweetened with honey. The banana calms the stomach and, with the help of the honey, builds up depleted blood sugar levels, while the milk soothes and re-hydrates your system.

Heartburn: 

Bananas have a natural antacid effect in the body, so if you suffer from heartburn, try eating a banana for soothing relief.

Morning Sickness: 

Snacking on bananas between meals helps to keep blood  sugar levels up and avoid morning sickness.

 Mosquito bites: 

Before reaching for the insect bite cream, try rubbing the affected area with the inside of a banana skin. Many people find it amazingly successful at reducing swelling and irritation.

 Nerves: 

Bananas are high in B vitamins that help calm the nervous system.

 Overweight and at work? 

Studies at the Institute of Psychology in Austria found pressure at work leads to gorging on comfort food like chocolate and crisps. Looking at 5,000 hospital patients, researchers found the most obese were more likely to be in high-pressure jobs. The report concluded that, to avoid panic-induced food cravings, we need to control our blood sugar levels by snacking on high carbohydrate foods every two hours to keep levels steady.

 Ulcers: 

The banana is used as the dietary food against intestinal disorders because of its soft texture and smoothness. It is the only raw fruit that can be eaten without distress in over-chronicler cases. It also neutralizes over-acidity and reduces irritation by coating the lining of the stomach.

 Temperature control: 

Many other cultures see bananas as a "cooling" fruit that can lower both the physical and emotional temperature of expectant mothers. In Thailand, for example, pregnant women eat bananas to ensure their baby is born with a cool temperature.

 Seasonal Affective Disorder 

(SAD): Bananas can help SAD sufferers because they contain the natural mood enhancer tryptophan.

 Smoking: 

Bananas can also help people trying to give up smoking. The B6, B12 they contain, as well as the potassium and magnesium found in them, help the body recover from the effects of nicotine withdrawal.

 Stress: 

Potassium is a vital mineral, which helps normalize the heartbeat, sends oxygen to the brain and regulates your body's water balance. When we are stressed, our metabolic rate rises, thereby reducing our potassium levels. These can be rebalanced with the help of a high-potassium banana snack.

 Strokes: 

According to research in "The New England Journal of Medicine, "eating bananas as part of a regular diet can cut the risk of death by strokes by as much as 40%!

Warts: 

Those keen on natural alternatives swear that if you want to kill off a wart, take a piece of banana skin and place it on the wart, with the yellow side out. Carefully hold the skin in place with a plaster or surgical tape!

So, a banana really is a natural remedy for many ills. When you compare it to an apple, it has four times the protein, twice the carbohydrate, three times the phosphorus, five times the vitamin A and iron, and twice the other vitamins and minerals. It is also rich in potassium and is one of the best value foods around.

So maybe its time to change that well-known phrase so that we say, "A banana a day keeps the doctor away!"

 

PS :

Bananas must be the reason why monkeys are so happy & Healthy all the time!

Source of the article unknown...any input appreciated!!

Eggless Dry Fruit cake - Dates and Apricots

I havent been blogging for a while now. This time around in India, I showed off my baking skills to family (nice to be acknowledged for what i know ..right!!)...lol. On the menu were carrot cake, ginger snap cookies and mango swirl bread. I am back to Atl and was not sure what to bake to start my regular kitchen schedules. (It is quite tough to get back into a cooking routine after a great vacation). sigh!

I had to use up the apricots and dates in my pantry and ended up baking this yummy Dates and apricot cake. Dates are known to be a great source of fiber, zero calorie snack. I recently came to know that California was the haven for luscious date varieties in the US. (courtesy: travel channel)...hmm..got to try some soon....This Middle-East-Asian wonder fruit is known for its richness and a very fruity flavor.

Did you know that a few dates and a cup of unflavoured milk give you an instant energy boost?..Being rich in iron and potassium,  they are used as a great "Fast breaking" food by people following Ramadan fast (Islamic holy month). Dates contain folate and traces of Vit A, B and are considered great to treat anemia, fatigue and constipation. No wonder they are used to break a whole day of Ramadan/ ramzaan fast by people across the world.

(left: dried apricots; right : dry dates)

just FYI, this is how fresh apricots look

Pic: source wiki

Apricots  are a great source of beta carotene and help in reducing infections and skin issues. They are also a great source of Iron and Potassium. However, the dried versions contain Sulphur di-oxide (preservative) which is known to trigger asthma attacks. (hmm..another reason why we could avoid preserved food..right!!).  It is better to soak preserved /dried apricots in water for fifteen minutes before consumption. Remember to drain the water it was soaked in).

The recipe:

you need: for a loaf

Whole wheat flour - 2 cups

Sugar - (I used white this time) - 1 or 3/4 cup (dates lend a bit of their sweetness to the cake )

Olive oil or butter - 1/2 cup or lesser

Baking soda- 1 tsp

baking powder- 1tsp

(Cardamom) Elaichi powder - 1 tsp

Nutmeg powder - a pinch

Cinnamon powder - a pinch

milk or water -  1 1/2 cup

dry fruits : apricots and dates - Chopped - 1/2 cup

Process:

• mix all the dry ingredients in a bowl - flour, sugar, baking soda, baking powder, cinnamon powder, cardamom powder
• Add the dry fruits and butter / olive oil and knead them in. 
• keep adding water/milk and mix in well. 
• grease a bread loaf pan or a 9 x9 pan and pour in the batter
• bake at 350 F / 180C for 35 minutes or until done (do the fork test)
• Take it out of the oven and let it cool for a few minutes before popping it out onto to a plate
• you could drizzle it with a tbsp of milkmaid /condensed milk or dust on a tbsp of powdered sugar and serve!

The cake turned out pretty moist and yummy...!!! Cant wait to finish the loaf

Note: We could use raisins instead of apricots as both lend the same sour and tangy sweet taste to the cake

Bisi Bele Huli anna / Bisi Bele Bhaath

Need a brilliant one pot meal loaded with nutrition - think Bisi bele Bhaath (baath) / bisi bele huli anna. You could cook it in a rice cooker or a pressure cooker. This is a very versatile dish and could be made with any vegetable of your choice.

Etymology: Bisi bele bhaath literally means hot dal and rice. My ammama tells me that adding vegetables must have happened eventually :-). Traditionally this dish must be the kannadiga version of the tamil Venn pongal (made from rice and moong dal). Bisi Bele bhaath uses Tur dal instead of moong. This Karnataka cuisine classic includes everything from the basic food groups
- wholesome goodness of vegetables
- protein from tur dal
- Flavour and digestive properties of red chillies, tamarind pulp, salt, turmeric, khuzhambu powder, asafoetida (hing)
- antiseptic properties of turmeric powder
- Essential carbs from the brown rice (i prefer brown rice, you could use any rice of your choice)
- Vital Vitamin A from curry leaves
.. and lots more!


The Recipe...
You need: Serves 2
Brown Rice- 1 cup
Tur dal- 1 cup
Tamarind pulp - 1/2 cup
Khuzhambu powder - 1 tsp
salt to taste
turmeric powder - 1/4 tsp or lesser
hing - a pinch
curry leaves -5
Vegetables of your choice
(I used Red cabbage, carrots, beans, potato, Bengaluru kathrikkai (chow chow))
oil (to saute' vegetables) - 1/2tsp
Cilantro / corainder leaves for garnish

Bisi bhelle Masala / powder (serves 2)

Dry or Fresh Coconut (shredded) - 2tbsp
Corainder seeds - 1/2 tsp
Cumin seeds - 1/2tsp
Chana dal - 1/2tsp
Urad dal - 1/2tsp
Rice - 1/4 tsp
Red chillies - 2

Tempering
Mustard seeds - 1/2 tsp
Ghee - 1/2tsp 
jeera / cumin - 1/2  tsp
Curry leaves - 5-6
hing - a pinch
red chillies - 2
clove- 1 (optional)
elaichi - 1 (optional)
dalchini (cinammon) - small piece (optional)

Process:

• Wash tur dal and rice, dice vegetables and wash well and soak for a few minutes (Saves energy)
  
• Dry  roast bisi belle masala ingredients and fine grind them into a powder
  
• Saute vegetables in a tsp of oil and add salt, turmeric, khuzhambu powder, hing and curry leaves. 
• Drain and mix in washed rice and tur dal and saute for a minute
• Add the Bisi Bele masala powder and saute for half a minute
  
• I like to add a few corainder leaves /cilantro  while the dish is cooking apart from using it for garnish
  
• Add the tamarind pulp and pour enough water to cook the rice, dal and vegetables
• you could add water to vary the consistency of your dish (you could cook it a bit put together or do it the traditional way which is a bit flowy )
• pressure cook upto two whistles or in a rice cooker until done
• Tempering : Add ghee in a kadai, mustard seeds, let it crackle
• add (cumin) jeera, curry leaves and green and red chillies and saute 
• Pour over the rice and serve with yummy raitha or mooru khuzhambu
• Garnish with cilantro/corainder leaves. 

Trivia

• I skipped the tempering to avoid use of excess oil 
• You could use dry coconut for the masala powder and refrigerate it for future use 
• You use this powder to make your thoran /poriyal/ dry vegetable fries (a brinjal, potato fry with this powder tastes like heaven)

PS: This is how my amma makes it so I follow the same recipe...There could be variation...do let me know of you prepare it differently!!

Lauki Juice/ Bottle gourd juice for battling obesity

People familiar with yogi Ramdev from India would be familiar with his juice recommendations to tackle obesity and diabetes.

Lauki for weight loss
One glass of raw bottle gourd (lauki/sorakkai) juice with a pinch of dry ginger and pepper powder. It works great due to its holistic approach to weight loss. It works on the digestive system as a whole and provides relief from major issues such as constipation, bloating, indigestion and most importantly provides us with water (in disguise). There are numerous other good things happening with this juice.

Lauki

Image Source: nilegreenery.com

It is important to follow instructions completely. I say this because, pepper /dry ginger powder has to be added to your glass of juice. Lauki / bottle gourd/ Sqaush is a "coolant". "Heat" from ginger powder or pepper balances the "cold". It is also important to wash the vegetable thoroughly and blend it with the skin for that extra fiber in your diet. Try this and you wouldn't need those 'soluble" store bought "fiber" tablets in a glass of water!


Karela, tamatar aur keera for controlling Diabetes
Same fundamental applies to bitter gourd, tomato and cucumber juice recommended for tackling diabetes. It is better to have all three vegetables together so that any adverse effects of either of the veggies are balanced out by the other. People who are on medication or are battling ailments, respond differently to different food. Ayurvedic experts put in aspects of Vatha(wind), Pittha (bile) and Kapha(phlegm) in our body and look at ways to balance them by coming up with the list of do's and don't. It is better to follow simple inputs with care.

Bitter gourd:

Image source: klamathicesports.com