17 February 2020

LOW CARB MEAL IDEAS - Spinach stir fry, Soya chunks stir fry, Cucumber raitha, Beetroot stir fry

Anther simple low calorie meal for weight watchers. Keeping it really simple these days cause of the heat. Not adding tomatoes, coconut to the dishes which tends to spoil quickly when packed for lunch boxes. If its to be eaten fresh at home, adding grated coconut to stir fries gives all the required amount of good fat needed for the body.

Veggies can be replaced as per availability. Soya chunks can be replaced to paneer / tofu for protein option.



Spinach stir fry with moong dal
Beetroot stir fry
Soya chunks stir fry with veggies
Cucumber raitha

1.Spinach stir fry with moong dal
1/4 cup - Soaked yellow moong dal
Full bunch fresh spinach, chopped and cleaned
1/4 tsp - Pepper powder
1 tsp - Coconut oil, preferably
1/2 tsp - Mustard seeds
1/4 tsp - Jeera
Salt

In a pan add the soaked and drained moong dal and add 1/2 water and bring it to boil until its 3/4th cooked.

Add the chopped spinach, mix and allow to cook.

Meanwhile make tadka with oil, mustard, jeera and pour over greens.

Add pepper powder, salt as required and mix well.

2.Beetroot stir fry
2 - Big beetroot, sliced thinly
1 tsp - Oil
1/2 tsp - Mustard seeds
1/2 tsp - Jeera
1/2 tsp - Pepper powder
Salt

In a 2 litre pressure pan add 1/4 cup water sliced beetroot, salt and pressure cook on high for 2 whistles.

Release pressure immediately, if thrs excess water, drain it, add the tadka that is made with heating oil, spluttering mustard, jeera, pepper powder and mix everything well. You want the tadka to combine well with beetroot, you can re heat and toss it quickly for 30 seconds.

This can be also done in a pan, by making tadka, adding beetroot, pepper,salt, 1/2 cup water and cooked in low heat until beets are fully cooked.

3.Soya chunks stir fry with veggies
1 tsp - Oil
2 cups - Pre soaked soya chunks in warm water and squeezed
1/2 cup - Green peas
1 cup - Mixed colored capsicums
1 - Onion, sliced
1 - Green chilli, slit
1/2 tsp - Ginger, grated
1/4 tsp - Turmeric powder
1/2 tsp - Red chilli powder
1/4 tsp - Jeera powder
1 tsp - Salt

Heat oil in pan, add onions, green chilli, ginger and saute well.

Add spice powders, salt, soya chunks, peas cover and cook in low heat until well roasted approx 5 minutes. Some water can be sprinkle in between, cover and cooked.

Add capsicum cook for another minute, sprinkle fresh coriander and remove from heat.

4.Cucumber Raitha
To whisked 1/2 cup curd, add chopped cucumber, roasted jeera powder, black salt, crushed kasuri methi, small pinch of red chilli powder and mix.

09 February 2020

Low carbs meal -Thambli, salad, paneer fry


Quick and easy dishes post workout.

Black nightshade greens thambli
Brown channa salad
Paneer pan fry
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Black nightshade greens thambli
Sauté a teaspoon ginger,  1 small green chilli, big bunch of black night shade greens with thinner stems until they wilted but do not over cook.

Blend these with 2 tablespoon coconut, 1/2 cup curd, salt until smooth.

Make a tadka in coconut oil with mustard seeds, red chillies, curry leaves and pour it over.
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Paneer recipe, marinated 60 grams paneer in 1/4 Red chilli powder, 1/4 tsp Coriander powder, 1/4 tsp Jeera powder
Fat pinch pepper powder
Fat pinch garam masala
Salt

Pan fried in a teaspoon oil on both sides until crunchy.
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For the salad, mixed all of the below.
1/4 cup Brown channa
3/4 Cucumber
1/2 Green tomato
1/2 Red tomato
1/4 Green capsicum
Red chilli flakes
Black salt
Coriander
Lime juice

05 January 2020

INDIAN MEAL PLAN (Bajra roti, Green Moong tadka, Cauliflower pigeon peas sti fry, Salad)

A well portion controlled meal would consists of all the nutrition value required. Sharing one such meal plan recipes here, roti can always be replace with brown rice / red rice varieties.

Green moong dal tadka
Cauliflower pegion peas stir fry
Salad
Masala bajra roti



1.Green Moong Dal Tadka Recipe:
1 cup - Pressure cooked green moong dal
2 medium - Tomatoes
1/2 tsp - Ginger
2 - green chillies

grind above 3 ingredients to smooth paste with little water.

1 tsp - Ghee
1/2 tsp - Mustard seeds
1/2 tsp - Jeera
1/2 tsp - Red chilli powder
Salt

Heat ghee add mustard, jeera, splutter it. Add red chilli powder saute it, add the puree, salt and cook until raw smell leaves.

Add cooked moong dal, required water, cook in low heat until it thickens and switch off the heat.


2.Cauliflower pigeon peas stir fry Recipe:
1/2 tsp - Mustard
1/2 tsp - Jeera
1 tsp - Coconut oil
2 cups - Par boiled Cauliflower florets
1 cup - Par boiled fresh pigeon peas
1 - Onion, sliced
1 - Green chilli, slit
1/2 tsp - Ginger, grated
1/2 tsp - Turmeric powder
1/2 tsp - Red chilli powder
1 tsp - Salt

Heat oil in pan, splutter mustard, jeera add onions, green chillies, ginger and saute well.

Add spice powders, salt, cauliflower, pigeon peas cover and cook in low heat until well roasted approx 5 - 7 minutes.

Sprinkled fresh coriander and remove from heat.

3.Salad Recipe:
Sliced capsicum, tomatoes, cucumber, few onion slices mixed with with roasted jeera powder, black salt and a small pinch of red chilli powder. Lime squeezed and fresh coriander added to it.

4.Masala Bajra Roti Recipe:
1 cup - Bajra Flour / pearl millet
1/4 tsp - Red chilli powder
1/4 tsp - Roasted Jeera powder
1/4 tsp - Coriander powder
1/4 tsp - Turmeric powder
1 tsp - Kasuri Methi / Dried Fenugreek Leaves
Ghee / oil
Salt

Mix the flours, spices, salt in a bowl, add warm water little by little and knead to smooth dough and portion it.

Spread ghee / oil on a foil paper / parchment paper, take a portion of dough and pat it until desired thickness, this dough has to be little warm.

Heat a tawa, flip the patted roti carefully, so that it doesnt break on to the hot tawa and cook on both the sides with ghee / oil.

04 January 2020

AVAREKALU CURRY / SAARU

Avarekalu / Mochai are in season, i buy them in bulk, peel and freeze them. Made a simple curry with it, not a traditional saaru one but a version which would suit us. Traditionally lots of dry spices and poppy seeds are ground and added to this saaru. Served the sarru with bajra + dill leaves akki roti and coconut chutney. This was our brunch a week ago on a holiday.



What you need for Avarekalu Saaru / Curry:
1/2 cup - Coconut
4 - Shallots
2 pods - garlic
1 tsp - Red chilli powder
1 tsp - Tamarind paste

Grind above ingredients with little water to smooth paste.

1 cup - Avarekalu
1 tsp - Salt
1 tbsp - Ghee / Oil
1/2 tsp - Mustard seeds
Fat pinch hing
Curry leaves

How to make:
Cook avarekalu and keep aside. Heat a pan add the masala, 2 cups water, salt mix and bring to good boil.

Add cooked avarekalu, add more water depending on how thick you need it boil for another minute and switch off heat.

Heat ghee / oil in a small pan splutter mustard seeds, curry leaves, hing and pour over the curry.

Serve it how with bajra dill roti.

CHILLI GARLIC MUSHROOMS


Spicy mushroom story fry with amazing flavors.  Fresh masala bring the best of the flavors. Mushrooms can be replaced with paneer or veggies like cauliflower,  broccoli. This is a complete Indian version of the famous Chindian recipe.

What you need:
Dry roast below ingredients and grind to smooth paste with some water.
4 Kashmiri red chilies
1/2 tsp cumin seeds
1/2 tsp black peppercorns
Small piece ginger
One garlic

Other Ingredients:
1 tablespoon ghee
1 Onion, sliced
2 Green chillies, slit
200 grams Mushrooms, cleaned and sliced
Curry leaves
Salt

How to make:
Marinate mushrooms in the ground paste and  refrigerate for an hour minimum.

Melt ghee in a pan saute green chillies, curry leaves, onions well.

Add the mushrooms, salt and cook in low heat until the mushroom gets nicely roasted approx 5-7 minutes and serve hot with roti / breads.

COCONUT MILK RASAM

This simple coconut milk rasam with fresh coconut milk makes a tummy soothing hot drink or it can be served with rice as well.


What you need:
1/2 tsp - Tamarind paste
1 tbsp - Rasam powder
1 cup - Thick coconut milk (first extract)
1 tsp - Salt
1 tbsp - Ghee
½ tsp - Mustard seeds
1/2 tsp - Jeera
1 sprig - Curry leaves
Fat pinch hing
Fresh coriander leaves

How to make:
Heat a pan, add 1 cup water, tamarind paste to it and mix well.

Add rasam powder, salt in low heat allow it to come to a gentle boil.

Switch off the flame, add thick coconut milk, mix it and set aside.

Make tadka with ghee, splutter mustard seeds, jeera, curry leaves, hing and pour over the rasam.

Add fresh coriander and serve hot.

13 November 2019

GHUGNI CHAAT



Ghugni chaat famous street food of Kolkata. This is made with dried white / yellow peas which is then turned into spicy, chatpatta chaat. When it comes to chaat Mumbai, Delhi n Kolkata rocks and each of these regions have their own individuality in the recipes. Once in a while making this at home is totally worth the effort.

Green chutney, Sweet / Tamarind chutney and bhaja masala can be made in advance and refrigerated.

Green Chutney:
1/2 cup each - Mint leaves and Coriander leaves
1 no - Green chilli
1 tsp - Lemon juice
Salt / Black salt

Blend all with little water and make into smooth paste.

Tamarind Chutney:
4 tbsp - Tamarind paste, dissolved in 1 cup water
1/2 cup - Jaggery, grated
1 tsp - Red chilli powder
1/2 tsp - Cumin powder
1/4 tsp - Salt / Black salt

Heat tamarind juice in a pan, add jaggery mix well and cook till the jaggery dissolves, add chilli, cumin powder, salt bring to boil, cool and store it.

Bhaja Masala:
2 tsp - Cumin seeds,
2 tsp - Coriander seeds
3 nos - Cardamom
5 nos - Clove
5 nos - Dry Red chilli
1 no - Bay leaf

Roast above all, cool it and then grind to fine powder.

Now to the main ingredients
2 cups - Dried white peas
1 large - Potato
2 nos - Medium sized Onions
1 large - Tomato, chopped
1 tsp - Ginger, finely chopped / paste
1 tsp - Red chilli powder
1/2 tsp - Cumin powder
1 tsp - Cumin seeds
1 tbsp  - Oil
Salt as required
Fresh coriander, green n red chillies, lemon wedges

Preperations:
Soak white peas overnight or for 6 hours and pressure cook with 1/2 tsp salt for 2 hisses and not more than that.

Boil potatoes until 80% cooked, peel the skin and dice them.

Make paste of 1 onion, and chop the other one finely.

Instructions:
Heat 1 tsp oil in a pan and fry the potatoes until they turn golden in color and remove them.

In the same pan add 1 tbsp oil, add cumin seeds once that's roasted, add onion paste, ginger saute well, add chilli, cumin powder, salt mix well and cook until oil starts to float.




Add tomatoes and cook till it turns soft. Now add cooked peas, fried potatoes add the peas cooked water, cover and cook for about 10 mins or until they all turn to be soft and gravy in consistency.

How to serve:
In a plate add ghugni chaat, drizzle green chuntey, tamarind chutney, chopped onions, coriander, green chillies, bhaja masala, lime juice and serve hot!