Sunday, January 22, 2017

This paratha is a highly nutritious meal, loaded with various vegetables, lot of filling has been kept inside each paratha, and you do not require any side dish for this. Just a bowl of yogurt is more than sufficient.
Please check out my other 13 kinds of rotis and parathas here


1:00:00 AM Mala Thiagu
This paratha is a highly nutritious meal, loaded with various vegetables, lot of filling has been kept inside each paratha, and you do not require any side dish for this. Just a bowl of yogurt is more than sufficient.
Please check out my other 13 kinds of rotis and parathas here


Thursday, January 19, 2017

Instead of a burrito, daughter felt like stuffing the same things in a vegetable, to make it healthier. It was such a big hit, as always.....Zucchini , which is a low calorie vegetable, with no saturated fats  or cholesterol. Zucchini has anti oxidant properties, and are a good source of potassium , vitamins and minerals.
Such great zucchinis are loaded...literally loaded with protein rich ingredients, to make this dish a healthy one.
Daughter picked up  this recipe from a  website Makingthymeforhealth, but we changed it by omitting rice while filling up the Zucchinis, and also did some slight modifications.


Ingredients
Zucchini - 6
Onion - 1, big, chopped
Jalapeno peppers - 2, chopped
Poblano pepper - 1, chopped
Red bell pepper - 1, chopped
Fresh or frozen corn - 2 cups
Canned black beans - 2 cups
Tomato salsa - 2 cups
Chilli powder - 1 tsp
Cumin / jeera powder - 2 tsps
Salt to taste
Olive oil - 3 tsps
Coriander/cilantro - 1 cup, washed and chopped
Cheese, grated, as required for topping

Recipe Cuisine: International/Mexican; Category: Lunch/Dinner
Prep time: 20 mts; Baking time: 30 mts;

Yields 12 stuffed zucchinis

Heat a broad pan, add olive oil and on high flames, saute the onions, jalapeno and poblano peppers and red bell peppers

Add the  corn 


now, the black beans


2 cups of tomato salsa (refer my black bean patties and see how to make tomato salsa)


chilli and cumin powders, and salt to taste added


then a generous heap of cilantro leaves added


Zucchinis washed, wiped and halved, then scooped out. Sprinkle a pinch of salt inside, leave for 10 minutes, it would have secreted some water inside, which, you wipe with a paper towel nicely.



Line a foil in the oven which is preheated to 400 degrees F (230 degrees C), and fill the zucchini hollows with the filling we have made


Top up with grated cheese


Cover with another foil, and bake for 25 minutes, then open the top foil and broil for 5 minutes, till the cheese on top becomes slightly golden in color


Here are the baked, stuffed Zucchinis, which look like boats.....Isn't this a nice alternative to burittos???




Serve with any soup of your choice.


Notes
* Black beans can be replaced by rajma (red kidney beans) too.
*Any kind of cheese can be used, whatever is available
* Yellow squash can also be used in the place of zucchini.
*If poblano and jalapeno are not available, chop some green chillies and add.
* These stuffed zucchinis can be cut into half, as small pieces and they make a wonderful starter.


1:00:00 AM Mala Thiagu
Instead of a burrito, daughter felt like stuffing the same things in a vegetable, to make it healthier. It was such a big hit, as always.....Zucchini , which is a low calorie vegetable, with no saturated fats  or cholesterol. Zucchini has anti oxidant properties, and are a good source of potassium , vitamins and minerals.
Such great zucchinis are loaded...literally loaded with protein rich ingredients, to make this dish a healthy one.
Daughter picked up  this recipe from a  website Makingthymeforhealth, but we changed it by omitting rice while filling up the Zucchinis, and also did some slight modifications.


Ingredients
Zucchini - 6
Onion - 1, big, chopped
Jalapeno peppers - 2, chopped
Poblano pepper - 1, chopped
Red bell pepper - 1, chopped
Fresh or frozen corn - 2 cups
Canned black beans - 2 cups
Tomato salsa - 2 cups
Chilli powder - 1 tsp
Cumin / jeera powder - 2 tsps
Salt to taste
Olive oil - 3 tsps
Coriander/cilantro - 1 cup, washed and chopped
Cheese, grated, as required for topping

Recipe Cuisine: International/Mexican; Category: Lunch/Dinner
Prep time: 20 mts; Baking time: 30 mts;

Yields 12 stuffed zucchinis

Heat a broad pan, add olive oil and on high flames, saute the onions, jalapeno and poblano peppers and red bell peppers

Add the  corn 


now, the black beans


2 cups of tomato salsa (refer my black bean patties and see how to make tomato salsa)


chilli and cumin powders, and salt to taste added


then a generous heap of cilantro leaves added


Zucchinis washed, wiped and halved, then scooped out. Sprinkle a pinch of salt inside, leave for 10 minutes, it would have secreted some water inside, which, you wipe with a paper towel nicely.



Line a foil in the oven which is preheated to 400 degrees F (230 degrees C), and fill the zucchini hollows with the filling we have made


Top up with grated cheese


Cover with another foil, and bake for 25 minutes, then open the top foil and broil for 5 minutes, till the cheese on top becomes slightly golden in color


Here are the baked, stuffed Zucchinis, which look like boats.....Isn't this a nice alternative to burittos???




Serve with any soup of your choice.


Notes
* Black beans can be replaced by rajma (red kidney beans) too.
*Any kind of cheese can be used, whatever is available
* Yellow squash can also be used in the place of zucchini.
*If poblano and jalapeno are not available, chop some green chillies and add.
* These stuffed zucchinis can be cut into half, as small pieces and they make a wonderful starter.


Monday, January 16, 2017

This is a protein rich Dosa, loaded with nutrition. Instructions were given by my d-i-l, I followed it step by step, and here I am...sharing this healthy recipe...
I have already posted many healthy dosa recipes....
Please check out my other dosa varieties here




Ingredients
Quinoa - 1 1/2 cups
Split black urad - 3/4 cups
Methi seeds/ fenugreek - 1 tsp
Salt to taste
Cooking oil to make the dosas

Recipe Cuisine: Fusion; Category: Breakfast / Dinner
Soaking time: 3-4  hours; Fermenting time: overnight; Cooking time: 3-4 minutes for each dosa

Yields 16-18 dosas

Measured Quinoa, black urad and methi seeds taken for soaking; other picture shows the batter , ground in a blender till smooth, salt to taste added, then mixed well


After overnight fermenting


Consistency should be like regular dosa batter


Heat a tawa, pour the batter in the center first, then spread it as thin as possible. Heat on medium, drizzle oil around. 


Dosa flipped over, oil not needed for this side now, cook the dosa  on the lowest till it gets crisp.



Serve the wonderful, protein-rich, highly nutritious Quinoa Dosa with Easy Tiffin Sambar and  Tomato-onion chutney



Notes
* Compared to the regular dosa proportion, dhal is a bit more in this. The idea is to load more protein, moreover, this batter is easily ground in a blender, so, this much urad dhal is needed.
*Whole black urad can be used too
*If you want, use the whole skinned urad dhal, then the colour of the dosa will improve.
* Quinoa and dhal can be soaked over night too, so, in humid places like India, we can grind the batter in the morning, and by dinner time, it would have fermented well.

1:00:00 AM Mala Thiagu
This is a protein rich Dosa, loaded with nutrition. Instructions were given by my d-i-l, I followed it step by step, and here I am...sharing this healthy recipe...
I have already posted many healthy dosa recipes....
Please check out my other dosa varieties here




Ingredients
Quinoa - 1 1/2 cups
Split black urad - 3/4 cups
Methi seeds/ fenugreek - 1 tsp
Salt to taste
Cooking oil to make the dosas

Recipe Cuisine: Fusion; Category: Breakfast / Dinner
Soaking time: 3-4  hours; Fermenting time: overnight; Cooking time: 3-4 minutes for each dosa

Yields 16-18 dosas

Measured Quinoa, black urad and methi seeds taken for soaking; other picture shows the batter , ground in a blender till smooth, salt to taste added, then mixed well


After overnight fermenting


Consistency should be like regular dosa batter


Heat a tawa, pour the batter in the center first, then spread it as thin as possible. Heat on medium, drizzle oil around. 


Dosa flipped over, oil not needed for this side now, cook the dosa  on the lowest till it gets crisp.



Serve the wonderful, protein-rich, highly nutritious Quinoa Dosa with Easy Tiffin Sambar and  Tomato-onion chutney



Notes
* Compared to the regular dosa proportion, dhal is a bit more in this. The idea is to load more protein, moreover, this batter is easily ground in a blender, so, this much urad dhal is needed.
*Whole black urad can be used too
*If you want, use the whole skinned urad dhal, then the colour of the dosa will improve.
* Quinoa and dhal can be soaked over night too, so, in humid places like India, we can grind the batter in the morning, and by dinner time, it would have fermented well.

Friday, January 13, 2017

Though we all are  very well aware that Brown basmati...any kind of brown rice is rich in nutrients, reduces the risk of cardio vascular diseases, aids in weight loss, lowers diabetes etc etc....some like white rice only...they are reluctant to cook brown rice...to such people, you must make this rich one-pot meal Sambar rice, which has been made richer by the protein rich tur dhal and split moongdhal.....  ...and loaded with vegetables...people will often wonder, which is more...rice or veggies.....and trust me.....even if you swear, they won't believe it is brown rice.....I tell you, it was astounding to know how it looked and tasted just like white rice.....
Please refer here for all other mixed rice varieties


Ingredients
Brown basmati - 1/2 cup
Tur dhal - 1/4 cup
Split moong dhal - 1/4 cup
Turmeric powder - 1/2 tsp
Water - 3 1/2 cups
Tamarind paste - 3/4 tbsp
Sambar powder - 2 tsps
Salt to taste
Pearl onions - 20
Radish - 1, small, diced
Carrot - 1, small, diced
French beans - 6-7, cut lengthwise
Green bell pepper - 1/2, diced
Broad beans - 6-7, chopped
Fresh butter beans & Red soy beans - 1/4 cup each, pressure cooked for 3 whistles
Ghee - 2 tsps

For roasting and powdering
Cooking oil - 1/2 tsp
Channa dhal - 1 tsp
Coriander seeds - 1 1/2 tsps
Red chilli - 1

For seasoning
Gingely oil - 4 tbsps
Solid asafoetida - 1 piece
Mustard seeds - 1 tsp
Methi seeds / fenugreek - 1 tsp
Slit green chilli - 1
Curry leaves

Recipe Cuisine: South Indian; Category; Lunch/Dinner
Prep time: 15 mts; Soaking time: 30 mts; Cooking time: 25 mts

Serves 3-4



All vegetables cut and kept


Brown basmati and lentils measured and taken, soaked in 3 1/2 cups hot water, then pressure cooked for 8 whistles, then mashed nicely and kept aside.


Above mentioned ingredients roasted to golden color, then powdered and kept aside


Take a pressure pan, add oil, season the above mentioned ingredients, then add pearl onions and curry leaves, then all the veggies, saute well.


The half cooked butter and soy beans added, so are the sambar powder, salt and tamarind paste. Pour roughly 2 cups water, and cook for 4-5 whistles.


This is how it looks after cooking


Then the mashed rice-dhal paste added and mixed well. If it is too thick, you can add little bit of hot water. I did not need any. It was in perfect consistency for me.


Add 2 tsps ghee, keep the flames on the lowest, let it simmer for awhile.


Add the spice-powder and mix well.


Serve the hot , healthy Sambar rice, with spicy potato podimas














1:00:00 AM Mala Thiagu
Though we all are  very well aware that Brown basmati...any kind of brown rice is rich in nutrients, reduces the risk of cardio vascular diseases, aids in weight loss, lowers diabetes etc etc....some like white rice only...they are reluctant to cook brown rice...to such people, you must make this rich one-pot meal Sambar rice, which has been made richer by the protein rich tur dhal and split moongdhal.....  ...and loaded with vegetables...people will often wonder, which is more...rice or veggies.....and trust me.....even if you swear, they won't believe it is brown rice.....I tell you, it was astounding to know how it looked and tasted just like white rice.....
Please refer here for all other mixed rice varieties


Ingredients
Brown basmati - 1/2 cup
Tur dhal - 1/4 cup
Split moong dhal - 1/4 cup
Turmeric powder - 1/2 tsp
Water - 3 1/2 cups
Tamarind paste - 3/4 tbsp
Sambar powder - 2 tsps
Salt to taste
Pearl onions - 20
Radish - 1, small, diced
Carrot - 1, small, diced
French beans - 6-7, cut lengthwise
Green bell pepper - 1/2, diced
Broad beans - 6-7, chopped
Fresh butter beans & Red soy beans - 1/4 cup each, pressure cooked for 3 whistles
Ghee - 2 tsps

For roasting and powdering
Cooking oil - 1/2 tsp
Channa dhal - 1 tsp
Coriander seeds - 1 1/2 tsps
Red chilli - 1

For seasoning
Gingely oil - 4 tbsps
Solid asafoetida - 1 piece
Mustard seeds - 1 tsp
Methi seeds / fenugreek - 1 tsp
Slit green chilli - 1
Curry leaves

Recipe Cuisine: South Indian; Category; Lunch/Dinner
Prep time: 15 mts; Soaking time: 30 mts; Cooking time: 25 mts

Serves 3-4



All vegetables cut and kept


Brown basmati and lentils measured and taken, soaked in 3 1/2 cups hot water, then pressure cooked for 8 whistles, then mashed nicely and kept aside.


Above mentioned ingredients roasted to golden color, then powdered and kept aside


Take a pressure pan, add oil, season the above mentioned ingredients, then add pearl onions and curry leaves, then all the veggies, saute well.


The half cooked butter and soy beans added, so are the sambar powder, salt and tamarind paste. Pour roughly 2 cups water, and cook for 4-5 whistles.


This is how it looks after cooking


Then the mashed rice-dhal paste added and mixed well. If it is too thick, you can add little bit of hot water. I did not need any. It was in perfect consistency for me.


Add 2 tsps ghee, keep the flames on the lowest, let it simmer for awhile.


Add the spice-powder and mix well.


Serve the hot , healthy Sambar rice, with spicy potato podimas














Tuesday, January 10, 2017

Green moong is a Super food, which aids weight loss, keeps us full, which we can use as it is or sprout and use. It is loaded with Vitamins and minerals, including iron, calcium and potassium, and is a powerful source of protein. Contains anti oxidant properties, is anti-fungal and anti- bacterial,  is very good for skin and this rich Dhal is a good side for rotis, brown rice, white rice. I have been making this dhal , this method, over so many years, and it has always been a big hit!!
Please refer to the Pongal special recipes:
Chakkarai pongal
Ven Pongal
Thinai chakkarai pongal
Akkaravadisal
Paal/milk poli
Channa dhal poli
Paruppu vadas
Urad dhal vadas
Keerai vadas
Curd vadas
Vazhaippoo vadas


Ingredients
Green moong - 2 cups, soaked for 3 hours in hot water
Onions - 2, slit lengthwise
Tomatoes - 6, pureed
Green chillies - 2, slit
Chilli powder - 2 tsps
Coriander powder - 2 tsps
Jeera / cumin powder - 2 tsps
Garam masala - 1 tsp
Ginger paste - 2 tsps
Garlic paste - 2 tsps
Coriander/cilantro leaves - 1 cup, heaped
Salt to taste

To Season
Cooking oil + ghee - 3 tbsps
Turmeric powder - 1 tsp
Jeera/cumin - 2 tsps

Recipe Cuisine: North Indian; Category: Lunch / Dinner
Prep time: 10 mts; Soaking: 3 hours; Cooking : 30 mts;

Serves 6-8

Tomatoes pureed and kept ready


Oil and ghee heated in a pressure cooker, and turmeric powder and jeera seasoned


Onions, green chillies and ginger-garlic pastes added and sauteed


Chilli, jeera, coriander and garam masala powders added


Tomato puree added now, flames kept on the lowest and simmered for 5 minutes


Reserving some to garnish, add the whole heap of cilantro/coriander leaves and saute well


Now, add the soaked green moong and mix well, and close the lid and cook for 8-10 whistles.


After the pressure releases, open the lid, add salt and gently mash the dhal.


Serve hot, with soft phulkas, rice and any dry curry of your choice.




Notes
*Though some  advise to soak the dhal over night, I feel, there is no need. It is enough, if you soak the green grams for 2-3 hours in boiling hot water
* Adding a heap of Coriander leaves while cooking , boosts the dhal's flavor to a great extent. The leaves also get cooked along with the dhal and impart its unique flavor.



1:00:00 AM Mala Thiagu
Green moong is a Super food, which aids weight loss, keeps us full, which we can use as it is or sprout and use. It is loaded with Vitamins and minerals, including iron, calcium and potassium, and is a powerful source of protein. Contains anti oxidant properties, is anti-fungal and anti- bacterial,  is very good for skin and this rich Dhal is a good side for rotis, brown rice, white rice. I have been making this dhal , this method, over so many years, and it has always been a big hit!!
Please refer to the Pongal special recipes:
Chakkarai pongal
Ven Pongal
Thinai chakkarai pongal
Akkaravadisal
Paal/milk poli
Channa dhal poli
Paruppu vadas
Urad dhal vadas
Keerai vadas
Curd vadas
Vazhaippoo vadas


Ingredients
Green moong - 2 cups, soaked for 3 hours in hot water
Onions - 2, slit lengthwise
Tomatoes - 6, pureed
Green chillies - 2, slit
Chilli powder - 2 tsps
Coriander powder - 2 tsps
Jeera / cumin powder - 2 tsps
Garam masala - 1 tsp
Ginger paste - 2 tsps
Garlic paste - 2 tsps
Coriander/cilantro leaves - 1 cup, heaped
Salt to taste

To Season
Cooking oil + ghee - 3 tbsps
Turmeric powder - 1 tsp
Jeera/cumin - 2 tsps

Recipe Cuisine: North Indian; Category: Lunch / Dinner
Prep time: 10 mts; Soaking: 3 hours; Cooking : 30 mts;

Serves 6-8

Tomatoes pureed and kept ready


Oil and ghee heated in a pressure cooker, and turmeric powder and jeera seasoned


Onions, green chillies and ginger-garlic pastes added and sauteed


Chilli, jeera, coriander and garam masala powders added


Tomato puree added now, flames kept on the lowest and simmered for 5 minutes


Reserving some to garnish, add the whole heap of cilantro/coriander leaves and saute well


Now, add the soaked green moong and mix well, and close the lid and cook for 8-10 whistles.


After the pressure releases, open the lid, add salt and gently mash the dhal.


Serve hot, with soft phulkas, rice and any dry curry of your choice.




Notes
*Though some  advise to soak the dhal over night, I feel, there is no need. It is enough, if you soak the green grams for 2-3 hours in boiling hot water
* Adding a heap of Coriander leaves while cooking , boosts the dhal's flavor to a great extent. The leaves also get cooked along with the dhal and impart its unique flavor.



Saturday, January 7, 2017

Cajun (ponounced as Kay-zhun) means, a group of French Colonists, settled in southern parts of Louisiana, and their cuisine is known as Cajun Creole cuisine.
This recipe has been picked by my d-i-l from a book by Lindsay Nixon , called "Happy Herbivore".
It was so easy to make this dish, and it had tonnes of nutrition too. It has collard greens, which is loaded with vitamins and minerals,but very low in calories,  and it has corn meal (coarsely ground maize flour), which is also very nutritious.
This is a Vegan and Gluten-free recipe.


 Ingredients

For the Corn bread :

Dry Ingredients
Cornmeal - 1 1/4 cup
                                                           Baking powder - 1 1/2 tsps
Cajun seasoning - 2 tsps(Cajun seasoning consists of red chillies, coriander seeds and Cumin seeds)
Salt to taste

Wet Ingredients
Olive oil - 2 tbsps
Apple sauce - 1  cups
Soy milk/regular milk/buttermilk - 1/2 cup

For the vegetable layer
Olive oil - 2 tsps
Onion - 1, chopped fine
Cauliflower - 1, small, cut into florets
Red bell pepper - 1, small, chopped
Garlic - 6 pods, chopped
Collard greens - 2 cups, chopped
Tomato - 3, pureed
Red kidney beans - 1 1/2 cups, soaked & cooked
Cajun seasoning - 2 tsps
Salt to taste

Recipe Cuisine: International; Category: Lunch/Dinner
Prep time: 30 mts; Baking time: 30 mts; Cooking time: 20 mts

Serves 6


Heat olive oil in a pan, and add garlic and onion pieces

add the cauliflower now and keep sauteeing


After the cauliflower softens a bit, add the collard greens, close with a lid and continue to cook, adding some salt


Now, add the chopped red bell peppers


The red kidney beans and the pureed tomatoes, mix well, allow to simmer till the tomato puree loses its raw flavor and keep aside


Take the above mentioned dry ingredients in a bowl


Add the wet ingredients, and whisk to a smooth paste


like this


Take an oven proof bowl, grease it lightly. Preheat oven to 400 degrees F (230 degrees C), and layer the vegetable curry


Now top it up with the wet batter we have made, sprinkle some cajun seasoning over it, and bake for 30 minutes


After 30 minutes of baking


Sprinkle some cheese over, microwave for 10-15 seconds and serve hot (as shown in the topmost picture)


What a healthy portion this is!!!


Notes
* If Cajun seasoning is not available, add chilli powder mixed with coriander and cumin powders
 * In the place of Collard greens, spinach can be used.
* This recipe comes out very good with buttermilk also.
* If apple sauce is not available, cook an apple in water, mash it to a smooth puree and use.








1:00:00 AM Mala Thiagu
Cajun (ponounced as Kay-zhun) means, a group of French Colonists, settled in southern parts of Louisiana, and their cuisine is known as Cajun Creole cuisine.
This recipe has been picked by my d-i-l from a book by Lindsay Nixon , called "Happy Herbivore".
It was so easy to make this dish, and it had tonnes of nutrition too. It has collard greens, which is loaded with vitamins and minerals,but very low in calories,  and it has corn meal (coarsely ground maize flour), which is also very nutritious.
This is a Vegan and Gluten-free recipe.


 Ingredients

For the Corn bread :

Dry Ingredients
Cornmeal - 1 1/4 cup
                                                           Baking powder - 1 1/2 tsps
Cajun seasoning - 2 tsps(Cajun seasoning consists of red chillies, coriander seeds and Cumin seeds)
Salt to taste

Wet Ingredients
Olive oil - 2 tbsps
Apple sauce - 1  cups
Soy milk/regular milk/buttermilk - 1/2 cup

For the vegetable layer
Olive oil - 2 tsps
Onion - 1, chopped fine
Cauliflower - 1, small, cut into florets
Red bell pepper - 1, small, chopped
Garlic - 6 pods, chopped
Collard greens - 2 cups, chopped
Tomato - 3, pureed
Red kidney beans - 1 1/2 cups, soaked & cooked
Cajun seasoning - 2 tsps
Salt to taste

Recipe Cuisine: International; Category: Lunch/Dinner
Prep time: 30 mts; Baking time: 30 mts; Cooking time: 20 mts

Serves 6


Heat olive oil in a pan, and add garlic and onion pieces

add the cauliflower now and keep sauteeing


After the cauliflower softens a bit, add the collard greens, close with a lid and continue to cook, adding some salt


Now, add the chopped red bell peppers


The red kidney beans and the pureed tomatoes, mix well, allow to simmer till the tomato puree loses its raw flavor and keep aside


Take the above mentioned dry ingredients in a bowl


Add the wet ingredients, and whisk to a smooth paste


like this


Take an oven proof bowl, grease it lightly. Preheat oven to 400 degrees F (230 degrees C), and layer the vegetable curry


Now top it up with the wet batter we have made, sprinkle some cajun seasoning over it, and bake for 30 minutes


After 30 minutes of baking


Sprinkle some cheese over, microwave for 10-15 seconds and serve hot (as shown in the topmost picture)


What a healthy portion this is!!!


Notes
* If Cajun seasoning is not available, add chilli powder mixed with coriander and cumin powders
 * In the place of Collard greens, spinach can be used.
* This recipe comes out very good with buttermilk also.
* If apple sauce is not available, cook an apple in water, mash it to a smooth puree and use.