SORAKKAI SWEET KOOTU & PAAL KOOTU/ BOTTLE GOURD GRAVY- TWO VERSIONS

I learnt this from my MIL.. We are not find of this vegetable. So i buy bottle gourd very rarely. But whenever i buy , i make only this kootu. With vathakuzhambu , it tastes divine… I’ve given a spicy version too. But my vote goes to the sweet version Love it a lot..!!

INGREDIENTS

Bottle gourd – 1 no (small size) or half if it is big Green chilly – 1 no (chopped finely) Salt & water – As needed Powdered Jaggery – 1/4 cup (adjust ) To grind Coconut – 1/4 cup or less Rice flour – 1 tsp Water – as needed To temper Mustard seeds – 1/4 tsp Urad dal – 1/2 tsp Red chilly – 1 no ( full , no need to pinch) Curry leaves – a few Milk (optional) at the end ..

METHOD

Wash and peel off the outer skin of bottle gourd . Cut into two halves.Now remove the center portion which has seeds. Finely chop it and add the green chilly pieces, salt and water. Pressure cook up to one whistle.Meanwhile , grind the grated coconut with rice flour adding little water or milk. Now open the cooker and add the powdered jaggery . Mix well. Let it boil for few minutes.Finally add the ground coconut mixture and allow it to thicken .. Add milk at the end if necessary .. Temper all the ingredients given above in the same order. Add to kootu ..

Enjoy with Vathakulambu rice and papad !!

SORAKKAI PAAL KOOTU

Bottle gourd – 1 no (small size) or half if it is big Sambhar powder – 1 tsp Salt & water – As needed To grind Coconut – 1/4 cup or less Rice flour – 1 tsp Water – as needed To temper Mustard seeds – 1/4 tsp Urad dal – 1/2 tsp Red chilly – 1 no ( full , no need to pinch) Curry leaves – a few MILK – LITTLE AT THE END

 METHOD

Wash and peel off the outer skin of bottle gourd . Cut into two halves.Now remove the center portion which has seeds. Finely chop it and add the sambhar powder, salt and water. Pressure cook up to one whistle.Meanwhile , grind the grated coconut with rice flour adding little water or milk. Now open the cooker and add the ground coconut mixture and allow it to boil .. Add milk at the end if necessary .. Temper all the items given above and add to kootu.. Enjoy with rice and papad !

 KITCHEN CLINIC

Bottle gourd The bottlegourd belongs to the cucumber family and originated in Africa, and is now available in most parts of the world. Also known as calabash, cucuzza, sorakaya, lauki, doodhi, and ghiya in various languages, this vegetable comes in different  shapes, the most common being the bottle-shaped (hence the name) and round. The sizes vary from six inches in length to more than six feet.In the US, bottlegourds are available in farmer's markets, Asian grocery stores, as well as mainstream markets. This is a popular vegetable in Indian cooking. When cooked, bottlegourd can be slightly sweet or bland, and lends itself to a variety of dishes. Dried bottlegourds are used to make water bottles, bowls, musical instruments, and decorative ornaments. HEALTH BENEFITS Bottlegourd contains a lot of water - almost 96 percent is water, and as such is light and easy to digest. Bottlegourd is commonly used for treating indigestion, constipation, and diarrhea. Bottlegourd juice with a pinch of salt is also used to treat dehydration caused by diarrhea. The water content in bottlegourd along with the high fiber content helps with constipation as well. Low in calories (100gms has 12 calories) and low in fat, bottlegourd is a wonderful vegetable to include in any weight-loss diet. Regular use of cooked bottlegourd is considered an effective remedy for tuberculosis, and for boosting immunity. Bottlegourd juice mixed with sesame oil in a 50:50 ratio and applied over the scalp every night is recommended as a natural remedy for insomnia. Cooked leaves of the bottlegourd plant are also considered to be effective. Bottlegourd has a calming influence and is effective in treating hysteria; fresh bottlegourd pulp should be applied on the forehead of the patient. Cooking Tips Select small, tender, and firm bottlegourds (light green and fresh-looking); prick the skin, and if it's thin, it's tender. You can use tender bottlegourds with the peel and tender seeds. To use mature bottlegourd, remove the peel and seeds. Taste the bottlegourds before cooking, as they can sometimes be bitter. Wrap in plastic and refrigerate to keep the bottlegourds fresh. Use them for curries, soups, salads, chutneys, jams or desserts. Their neutral taste lends itself to a variety of dishes, both savory and sweet..

Technorati Tags: sorakkai kootu,bottle gourd kootu,sorakkai paal kootu,sweet kootu.

HEALTHY IDLY PODI / GUN POWDER

When i saw this recipe in Viki’s kitchen , i immediately tried it on the same day. It was very flavourful and tasted xcellent for idly / dosa.It tastes like the idly podi we make with sesame seeds.I made some little changes according to my husband’s liking. I should say its really a healthy idly podi as it contains horsegram and flax seeds. Wat more to say , lets go on to the recipe ,

INGREDIENTS

White round Urad dal – 1 handful Channa dal – 1 handful Flax seeds – 1 fistful or 2 tbsp Horsegram – 1 handful Red chillies -  8 - 10 nos or less.. Hing / Asafetida – A pinch Garlic cloves – 5 – 7  cloves (Optional , only for garlic lovers ) Salt – As needed. Curry leaves – a few

METHOD

• In a kadai , roast all the ingredients except salt & garlic given above adding a tsp of oil.
• She told to roast one by one for uniform roasting but i did everything at the same time.
• Roast till the flaxseeds start to pop. Also u’ll get a nice aroma and color change of all the dals.
• Add the curry leaves at the end and toss for few minutes. Then switch off the flame. Please make sure no ingredient gets burnt. That totally changes the taste.
• Once it cools down run it in mixie twice .Now add the chopped garlic pieces and the required salt.
• Grind to make a fine powder or little coarse based on ur taste.

Yummy , healthy idly podi is ready to enjoy with idlis & dosas .Mix with sesame oil or ghee !!

 

NOTES

• Always make in small batches so that it tastes and smells fresh .
• It can be carried for travel too. It stays good.
• If u want to make the same for rice, add more chillies and little pepper corns too.Mix with ghee and plain rice..
• I’ve added equal quantity of urad and channa dal as i always want the flavor of urad dal in my idly podi. But the actual recipe dint call for urad dal . She had used only channa dal.
• My husband loves the garlic flavor in idly podi. So i added garlic cloves at the end , But its optional. U can add 2-3 pinches of hing while roasting instead of garlic..

KITCHEN CLINIC

FLAX SEEDS It may be tiny, but it’s mighty: The flax seed carries one of the biggest nutrient payloads on the planet. And while it’s not technically a grain, it has a similar vitamin and mineral profile to grains, while the amount of fiber, antioxidants, and Omega-3 fatty acids in flax leaves grains in the dust. Additionally, flax seed is very low in carbohydrates, making it ideal for people who limit their intake of starches and sugars. And its combination of healthy fat and high fiber content make it a great food for weight loss and maintenance -- many dieters have found that flax seed has been a key to keeping them feeling satisfied. Flax Seed Nutrition Yes, flax seed is high in most of the B vitamins, magnesium, and manganese, but this little seed is just getting started. There are three additional nutrient groups which flax seed has in abundance, and each has many benefits. Flax Seed is Rich in Omega-3 Fatty Acids: Omega-3 fatty acids are a key force against inflammation in our bodies. Mounting evidence shows that inflammation plays a part in many chronic diseases including heart disease, arthritis, asthma, diabetes, and even some cancers. This inflammation is enhanced by having too little Omega-3 intake (such as in fish, flax, and walnuts), especially in relation to Omega-6 fatty acid intake (in oils such as soy and corn oil). In the quest to equalize the ratio of these two kinds of oils, flax seed can be a real help. Most of the oil in flax seeds is alpha linolenic acid (ALA). ALA is an Omega-3 that is a precursor to the fatty acids found in salmon and other fatty cold-water fish (called EPA and DHA). Because not everyone is able to easily convert ALA into EPA and (especially) DHA, it is best not to rely solely on flax for your Omega-3 intake. However, ALA also has good effects of its own, and definitely helps in the Omega 3/6 balance. Flax Seed is High in Fiber: You’d be hard-pressed to find a food higher in fiber -- both solubleand insoluble -- than flax. This fiber is probably mainly responsible for the cholesterol-lowering effects of flax. Fiber in the diet also helps stabilize blood sugar, and, of course, promotes proper functioning of the intestines. Flax Seed is High in Phytochemicals: Flax seed is high in phytochemicals, including many antioxidants. It is perhaps our best source of lignans, which convert in our intestines to substances that tend to balance female hormones. There is evidence that lignans may promote fertility, reduce peri-menopausal symptoms, and possibly help prevent breast cancer. In addition, lignans may help prevent Type 2 diabetes. Note that a) flax seeds need to be ground to make the nutrients available (otherwise they just “pass through”) and b) flax seed oil alone contains neither the fiber nor the phytochemicals of whole flax seed meal. Flax Seed Safety and Side Effects Concerns about flax seed revolve around four potential issues. However, remember that a lot of research about the wonders of flax show little or no problems from eating it –- to the contrary, it has shown many benefits. Big Fiber Load: Since flax has such a high fiber content, it's best to start with a small amount and increase slowly; otherwise, cramping and a "laxative effect" can result. People withirritable bowel syndrome may have an especially strong reaction to it, and should be extra-careful. More about Fiber, including Tips to Prevent Problems Oxidation/Rancidity: The oil in flax is highly unsaturated. This means that it is very prone to oxidation (rancidity) unless it is stored correctly. The very best way is nature’s own storage system –- within the seed. Flax seeds not exposed to large amounts of heat stay safe to eat for at least a year. However, flax meal, and especially flax oil, are a different story. The meal, stored away from heat and light, will keep fresh for a few months, and the oil must be protected by refrigeration in dark containers, preferably being consumed within a few weeks of opening. Actually, the surprising thing about flax is not that the oils go rancid, but that they don’t go rancid as quickly as we would think, considering how unsaturated they are. The oils are quite stable when the seeds are used in baked foods, for example. Researchers theorize that this is due to the high levels of antioxidants in the seeds. Hormonal Effects: Lignans contain phytoestrogens. Although research has shown them to be beneficial so far, it is unknown what effect high doses of phytoestrogens might have. Cyanide: Like many other foods (cashews, some beans, and others), flax contains very small amounts of cyanide compounds, especially when consumed raw. Heat, especially on dry flax seeds, breaks these compounds down. However, our bodies have a capacity to neutralize a certain amount of these compounds, and the U.S. government agencies say that 2 tablespoons of flaxseed (~3 T of flax meal) is certainly safe and is probably an “effective dose” for health purposes. Various researchers who have used up to 6 daily tablespoons of the seed in different studies indicate that the amount they were using was safe. Flax Seed Storage Whole flax seed should be stored in a cool, dark, dry place. Many people choose to store it in the refrigerator or freezer to be on the safe side. Flax meal should be stored in the freezer and used up within a few weeks. Tips for Using Flax Seed Drink plenty of water. There is so much soluble fiber in flax that it is important to drink plenty of water when eating flax products, otherwise constipation may result. Remember to start slowly if you aren’t used to a high-fiber diet. If you purchase the whole seeds, you need to grind them up to get the benefit. Flax is often used as an egg substitute in baked goods for people who can’t or choose not to eat eggs. This is because of the soluble fiber, which adds structure to the food. Flax Recipes and Serving Suggestions: Raw or toasted: Sprinkle over cottage cheese, ricotta, yogurt, breakfast cereal; put in shakes (thickens them somewhat) Cooked in a hot cereal: For example, try Hot Flax Peanut Butter Cereal or Hot Pumpkin Cereal Cooked into other foods: For example, meatloaf, meatballs, or casseroles.

 

Technorati Tags: Gun powder,idly podi,idly milagai podi,Podi FOR RICE,podi for dosa,idly,dosa podi,spicy powder for idly,dosa . side dish for idly,dosa.

STUFFED VEGETABLE IDLY

I am making this stuffed idly for the third time. Whenever i get bored of usual idly sambhar , i make this.This is one of the best ways to incorporate vegetables into idly.My daughter never eats the vegetables i add in sambhar. But she likes this idly a lot…U can just play around with different combinations of stuffing in it.I’ve given my method of making the filling. Do try this and leave ur feedback.

INGREDIENTS

IDLY batter – 1 bowl Water – little to dilute For stuffing Carrot – 2 nos Beans – 6 nos Potato – 1 no Green peas – 1/4 cup Big onion – 1 no Cooking oil – 1tbsp Turmeric powder – a pinch Salt – As needed Red chilly powder – 1/2 tsp Garam masala – 1/4 tsp To grind Cinnamon – 1 inch piecee Cloves – 1 no Fennel seeds – little Grated coconut – 1 tbsp Dalia / Fried gram dal – 1tsp Ginger – small piece & garlic – 6 cloves or GG paste – 1 / 4 tsp To garnish Coriander leaves – a few Lime juice -  As needed.

METHOD

• Heat a kadai with a tbsp of oil and add the onion pieces.
• Saute till it turns transparent. Now add the ground masala paste.
• Saute till the raw smell disappears.Then add the cooked vegetables and the powders.Mix well for few mins.
• Add the required water and boil well till the  stuffing thickens.
• Finally  add the lime juice and garnish with coriander leaves.
• In an idly pot, pour a tbsp of batter and keep a tsp of filling in the center.
• Then pour another tbsp of batter to cover the filling.Steam for 15 mins.
• Insert a fork, if it comes out clean, the idly is done.

Serve hot with sambhar ,coconut chutney  or tomato chutney !!

 

Here is a picture of stuffed idiyappam which i made the next day with the left over stuffing

 

Note:

• U can make the above version in chinese style by adding cabbage , little soya sauce , ajinomotto and white pepper powder.But avoid using garam masala pwd, red chilly powder and ground masala paste..Hope u all know this. Sometimes i make like this too.
• If u dont want to stuff the idly, just mix the above stuffing in the batter directly and make idlies.It tastes good in that way too..
• While making for kids , add a tsp of ghee over the stuffing in each idly .that gives an additional flavor..

Technorati Tags: Stuffed idly,vegetable idly,stuffed idiyappam,vegetable idiyapam,idly varieties.

SPROUTS PULAO AND MIXED VEGETABLE RAITA

 

I made this for my hubby’ lunch box today . I got these recipes from Tarla dalal’s website.Both the recipes were given under Protein rich , low calorie , healthy food category. So i chose these recipes for our lunch.I made some slight changes to the actual recipe according to our tastebuds.It was nice & filling too.. Thanks to tarla dalal…About the raita , i should have named this as beetroot raita because the color of beetroot is predominant here. I’ve added carrots and cucumber to the raita. But its not visible .So adding beetroot is purely optional. If u want a nice color , please omit or add less beetroot pieces.Please find the raita recipe below.

INGREDIENTS

Sprouted green gram / Sprouted moong – 1/2 cup Carrot – 1 no Rice – 1/2 cup Water – 1.5 cups (adjust if u use basmati ) Salt – As needed. To temper Cooking oil – 1 tbsp Cinnamon – 1 small stick Cloves – 2 nos Bayleaf – 1 no Ginger- Garlic paste – 1/2 tsp Green chilly – 1 no (chopped finely) Big onion – 1 no (-do-) Coriander powder – 3/4 tsp Chilli powder – 1/2tsp Turmeric powder – a pinch Garam masala powder – 1/4 tsp Lime juice – few drops Coriander leaves – to garnish

METHOD

Heat the pressure cooker base with a tbsp of oil and add all the items given under “to temper” one by one in the same order. When the onion becomes translucent , add the carrot pieces and sprouts. Saute well for a minute. Then add all the powders. Mix well for a few minutes and add the rice. Toss it well. Finally add the water & reqd salt. Pressure cook upto 1 or 2 whistle. Add a zing of lime juice and garnish with coriander leaves. ENJOY EATING HOT WITH RAITA !!

MIXED VEGETABLE RAITA

INGREDIENTS

• Cooked carrot and beetroot cubes – 1/2 cup
• Cucumber pieces - few
• Fresh curd – 1/2 cup
• Green chilly – 1/2 no (Chopped finely)
• Roasted jeera powder – to sprinkle
• Water – as needed to dilute the curd
• Salt – as reqd

METHOD

• Cube cut carrot and beetroot into small pieces.Cook them for 1 whistle adding little water.
• Mix the fresh cucumber pieces with the cooked vegetables.
• Add the thick curd , reqd water and salt.( sometimes water may not be needed as the water in the cooked vegetables may be enough)
• Finally sprinkle the roasted jeera powder..

Serve with parathas and pulao !!

KITCHEN CLINIC

Green gram arose in North-eastern India and there is a long history of its use throughout Asia. Its popularity stems not just from its medicinal and nutritional properties, but also from its adaptability to drought conditions and inferior soils. The nitrogen fixing bacteria in the plant's root help replenish the nitrogen content of the soil, which makes it a valuable inter-crop in rice and sugar cane cultivation. Nutritional value of Green Gram (Per 100 grams) Energy : 30 calories Protein : 3 grams Carbohydrate : 6 grams Dietary Fiber : 2 grams Health benefits Unlike other pulses, green gram is free of flatulence-causing agents. This makes it an acceptable food for convalescents and pleasant weaning food for babies. The protein is especially rich in the amino acid, lysine, but it is somewhat deficient in sulphur-containing amino acids. The seeds are rich in calcium, phosphorous, magnesium, potassium, folate and other B Vitamins. They also contain appreciable amounts of Vitamin C. Raw seeds are rich in trypsin-inhibitors that block the effects of protein digesting enzymes in the gut. Sprouted green gram has lower amounts of these inhibitors, but the best method to eliminate trypsin inhibitors is boiling. Cooking does not affect the protein profile of this seed. Food Uses Green gram's use in creating dishes is widely prevalent all over India. It is eaither used whole or split into dal. Whole green gram is the most popular sprout worldwide. Green gram in its split form is used to make khichdi, dal, barfi, payasam (a sweet dish) and other sweets. Deep fried and salted moong dal (green gram) is a popular Indian snack. Processed green gram is a common soup base, and gram flour is a common ingredient in many fried snacks. Medicinal Uses Chinese medicine uses green gram as a remedy for oedema, fever, headache and generalised anxiety, and as a diuretic. It is also a folk remedy for arsenic poisoning and other mineral toxins.

 

Technorati Tags: GREEN GRAM SPROUTS PULAO,SPICY SPROUTS PULAO,SPROUTS RICE,LUCNG BOX RECIPES,RAITA,MIXED VEGETABLE RAITA,BEETROOT RAITA,TARLA DALAL RECIPE,lOW CALORIE,HIGH PROTEIN RECIPE,RICE VARIETY.

MASALA CHAPATHI | KHARA CHAPATHI

Apart from chapathi , I usually make Wheat flour adai for dinner.But my husband is not a big fan of it. So i was looking for some other alternative . I got this recipe from Mrs.Mallika badrinath’s cookbook. Its a simple , easy to make chapathi which is ideal for lunch box and dinner. Onion raita or pickle would be the best combination...Bachelors can give this a try..

INGREDIENTS

Atta / Wheat flour – 1 tsp Cumin seeds – 1/2 tsp Red chilly powder or sambhar powder –3/4 - 1 tsp Garam masala powder – 1/2 tsp Dry mango powder/Amchoor powder – 1/2 tsp (optional, i dint add) Salt – As needed. Curd & Milk – Equal quantity as needed Oil – As needed.

METHOD

Take a wide bowl and mix all the ingredients given above to make a soft , pliable dough.Dont add water. Just use milk & curd in equal ratio.. Cover & leave it for 30 mins Make flat , thin , round chapathis .Brush with ghee or oil.. Enjoy with onion raita or pickle !!

 

Technorati Tags: KAARA CHAPATHI,MASALA ROTI,KHARA ROTI.,KARA CHAPATHI,SPICY CHAPATHI,EASY CHAPATHI,CHAPATHI VARIETIES,lUNCH BOX RECIPES.