BRINJAL/ AUBERGINE PICKLE

INGREDIENTS

brinjal  1 kg small round variety
garlic  60 gm
vinegar  500 ml
chilli pdr.  2 tbsp
ginger  30 gm
green chillies   125 gm
til oil  250 gm
cumin seeds  1 tbsp
salt  30 gms
jaggery/ gur  250 gm
turmeric pdr.  1/2 tsp

METHOD

slit brinjal in quarter.
soak in cold water.
slice 1/2 the garlic finely, grind the rest along with ginger, chilli pdr., turmeric, little vinegar.
make a paste of the ground spices with  vinegar.
wash the green chillies, dry both chillies & brinjal on a towel.
cut chillies into 1" pieces
heat oil till it smokes, cool, add cumin, methi seeds, fry for few minutes.
add sliced garlic, when it starts to change colour, add ground spices, fry till oil floats on top.
mix jaggery with rest of the vinegar, add to the spices along with salt.
fry for a few minutes, add brinjal & green chillies, bring to a boil, then simmer until the brinjals are slightly soft.
store in the fridge once cooled in a dry, sterilised bottle.

GREEN CHILLI PICKLE

INGREDIENTS

green chillies   250 gm
lime    12
salt    1-2 tbsp
sesame/ til oil   125 gm
methi seeds   2 tsp
turmeric pdr  1/2 tsp
hing  1/4 tsp

METHOD

cut chillies into 1/4" pieces.
squeeze the lime juice, soak chillies in it with salt for an hour.
heat oil, cool it. take 1 tbsp of the same oil, fry  1  tsp. methi seeds, hing, cool & grind with turmeric pdr.
dry fry the remaining balance methi seeds & grind.
add the masalas, oil to the chillies & lime juice.
bottle in a clean dry bottle.

ps- this pickle can be eaten at once. later store in the fridge.

MIXED PEPPER RELISH

INGREDIENTS
olive oil   3 tbsp
onion 1 chopped
red capsicums    2 de-seeded & chopped
green capsicum 1 de-seeded & chopped
garlic  3 cloves finely chopped
chilli pdr.  1/2 tsp
honey  2 tbsp
malt vinegar  90 ml
tomato juice  90 ml
salt to taste

METHOD

heat oil in a pan, add onion, capsicum, fry for 10 minutes, stirring occasionally.
add garlic, chilli pdr., honey, vinegar, tomato juice, salt to taste, simmer for 5 minutes or until the mixture is soft & pulpy.
cool preserve.

This goes well with burgers, sandwiches, roti, idli, dosa.

PERUMVALLI KIZHANGU OR ASIATIC YAM

INGREDIENTS

yam   500 gm
broad beans   200 gm
coconut  grated  1/4 cup
green chillies 2-3
oil   3 tsp
salt to taste
mustard for seasoning
turmeric pdr.   1/2 tsp
water 200 ml
curry leaves


METHOD

peel, chop yam into 1"cubes
chop the broad beans into 1/2" slices
grind green chillies & coconut together & keep aside
heat oil, add mustard seeds, once it crackles, add yam, beans, turmeric pdr.4pour water, close like, let it cook till tender.
add ground coconut, salt to taste, mix well.
garnish with curry leaves.

RED BEANS AND PEPPER SOUP

INGREDIENTS

red kidney beans   100 gm
water/ stock   900 ml
onion   1 finely chopped
red capsicum de-seeded & chopped  2
tomatoes peeled & quartered   4
salt & pepper to taste
bay leaf   1

METHOD
soak beans in almost 1/2 l.  boiling water for 1 hour
heat the cooker, fry onion till transparent, add capsicum, tomatoes, beans, water/ stock, seasoning, bay leaf.
pressure cook for 10-15 minutes till the beans are well cooked
remove the bay leaf, blend the soup, sieve it
bring it to a boil again, check for seasoning.
serve hot with little cream/ butter.

CUCUMBER SOUP OR RAITA

INGREDIENTS
cucumber peeled   2 large
garlic 2 cloves crushed
salt & pepper pdr. to taste
sugar 1/4 tsp
yoghurt  1 litre
lemon juice  2 tsp
mint  3 tbsp finely chopped  

METHOD
coarsely grate cucumber, sprinkle salt, mix well,  keep it in a sieve, for water to drain for 30 minutes
transfer to a large serving bowl, add sugar, garlic, slowly pour the yoghurt, stirring constantly
then add lemon juice, 2/3 rd of mint leaves, seasoning
chill, garnish with remaining mint, little pepper pdr. 

CARROT AND ORANGE SOUP

INGREDIENTS
carrots   500 gm  grated
orange juice   2 tbsp
orange rind   2 tsp
butter   25 gm
garlic crushed   1 clove
onion  1 finely chopped
tomato purée   1 tsp
salt & pepper to taste
cornflour   1 tsp
cold water  2 tbsp
milk  150 ml
chopped parsley  to garnish


METHOD

melt butter in a pan, add garlic, onion, carrot, stir, cook covered for 5 minutes over low flame.
add water, orange juice, rind, tomato puree, seasoning, simmer covered for 30 minutes
dissolve cornflour in water, stir in the soup, simmer for another 5 minutes.
liquidise the soup in a blender
stir in milk, garnish with parsley, serve hot.

CAULIFLOWER AND GREEN PEAS SOUP

INGREDIENTS
cauliflower   1 small broken into florets
water   600 ml
onion   1 finely chopped
salt & pepper to taste
nutmeg pdr.   3/4 tsp
butter   50 gm
flour  2 tbsp
milk   600 ml
frozen peas   100 gm


METHOD
soak the florets in salted water for at least 15 minutes, rinse it well/
put water in a big pan, add florets, onion & seasoning
bring to a boil, simmer, cover for about 20 minutes or till florets are tender.
remove florets by straining them with a slotted spoon, purée them
melt butter in a pan, stir the flour, cook for a minute
gradually add the water in which the cauliflower was cooked, add milk, bring to a boil, stirring all the time.
reduce heat, add the florets purée, peas, simmer for 10 minutes.
remove from heat, check seasoning,
serve hot with little cream on top if necessary.

VEGETABLES WHICH BOOSTS THE IMMUNE SYSTEM

1) Cruciferous vegetables are the gold standard in immune-boosting vegetables.

Although all vegetables have nutrients and some protective powers, for these vegetables, it’s off the charts. Cruciferous vegetables have a special chemical composition: They have sulfur-containing compounds that are responsible for their pungent flavours. When they’re broken down by biting, blending, or chopping, a chemical reaction occurs that converts these sulphur-containing compounds into isothiocyanates (ITCs). ITCs prevent and knock out cancer and have infinite proven immune-boosting capabilities.

They contain antiviral and antibacterial agents that keep you disease free. Adding the following cruciferous vegetables to your daily plate is like taking an anticancer pill: arugula, beet greens, bok choy, broccoli, Brussels sprouts, cabbage, cauliflower, collards, horseradish, kale, kohlrabi, mustard greens, radishes, red cabbage, turnip greens, or watercress.

 

2) Garlic is surely one of the world’s most potent medicines, and its potent smell is what makes it so powerful.

The active ingredient allicin turns into organosulfurs, which are the compounds that keep your cells safe from all the destructive cellular processes that can cause major chronic diseases. Garlic is a natural antiseptic; it prevents cancer, fights infection, and prevents colds. Research also states that garlic may prevent or decrease chronic diseases associated with age, such as atherosclerosis, stroke, cancer, immune disorders, brain ageing, cataracts, and arthritis.

3 ) Onions are rich in quercetin, a powerful antioxidant that may reduce the risk of cancer.

Like garlic, onions also contain the amazing compound allicin. Red and purple onions contain anthocyanins, the same antioxidants that make berries so robust in healing powers. In addition to being extraordinary at pre venting and healing cancer, the quercetin contained in onion makes them a safe therapy for allergies; it also helps prevent heart disease and reduce high blood pressure.

4) The power of mushrooms comes from their ability to enhance the activity of natural killer T cells (NKT).

These NKTs attack and remove cells that are damaged or infected by a virus. Mushrooms are associated with decreasing most cancers and significantly reducing the risk of breast cancer in women. They prevent DNA damage, slow cancer or tumour growth, and prevent tumours from acquiring a blood supply.

5) Tomatoes are also the richest source of the exceptionally potent antioxidantlycopene, a substance that prevents cancer, particularly cancer of the prostate.

Tomatoes also have high levels of beta carotene, an antioxidant that supports the immune system. They have high dietary fibre and taste delicious raw or cooked.

6) Beets are an amazing blood purifier.

Beets are rich in iron and produce the disease-fighting white blood cells. They also stimulate red blood cells and improve the supply of oxygen to the cells. Beets prevent cancer and heart disease, and the detoxifying properties make them good for your organs. Beets are also high in fibre and nourishing for digestive health.

7) Spinach is rich in beta carotene, which the body transforms into vitamin A, triggering your immune response to keep you well.

Spinach prevents cancer and heart disease and is rich in the disease-fighting mineral zinc. The vitamin C helps you resist colds and infection and keeps your skin healthy; the B vitamins keep you calm and more energetic.

8) Asparagus’s biggest talent is its ability to encourage the body to flush out toxins, due to its natural diuretic abilities.

Asparagus is both cleansing and anti-inflammatory to the body. It has the antioxidant glutathione,which can lower your risk factor for heart disease and cancer. It’s useful for all inflammatory conditions, such as arthritis and irritable bowel syndrome.

9) Artichoke supports the liver.

The substance cynarin gives artichoke its detoxifying qualities. Artichokes’ B vitamins increase mental alertness and strengthen your immunity.

10) Red bell pepper is bursting with vitamin C, making it a powerful immune builder.

Red bell pepper’s high level of beta carotene turns into vitamin A, making it a strong defence against disease. Although green and yellow peppers are certainly healthy, they’re more super foodish. Although they both have similar amounts of vitamin C, red bell peppers have quite a bit more of the superstar beta carotene.

11) Sweet potatoes are far superior than the run-of-the-mill white potato.

The orange variety contains beta carotene, which makes them filled with robust antioxidant, antiviral, and anticancer abilities. They’re also full of fibre and the vitamin E they contain is healthy for the skin.

Couscous salad with sun dried tomato

Ingredients:

Couscous Wheat- 120 gms

Turmeric - 1 gm

Salt & pepper To Taste

Sun dried tomato- 2 nos

Olives (black/Green) - 2 nos each

Mint leaves- 2 sprig

Lemon juice

Ginger slices

Bell pepper/ capsicum diced- 15 gm

Olive oil- 2 Tsp

Saffron

Pickled onion- 2 nos

Lettuce leaves

Method:

1. Take a pan and add salt, pepper, turmeric, couscous, olive oil and saffron. Steam the couscous for 5 minutes and chill immediately.

2. Now add lemon juice, bell pepper, olives, sun dried tomato, pickle onion (chopped) and dice ginger. Mix well and add mint. Mould it on top of lettuce leaves and serve chilled.


ps- for anti-cancer foods & other health related topics, view my blog-

http://cancersupportindia.blogspot.com/

CHRISTMAS PUDDING

INGREDIENTS

cashew nuts   1/2 cup
lime  1 juice, grated rind
butter    1 cup
brown sugar   1/2 cup
dry breadcrumbs   1/2 cup
eggs   3
flour   1/2 cup
baking pdr.   1 tsp
orange marmalade   1 tbsp
mixed spices   1 tsp
milk  1/2 cup
caramel colour   1/2 cup
dry fruits mixed  2 cups
mixed peel   1/2 cup
apple   2 chopped, soaked in 1/2 cup brandy

METHOD
cream butter & sugar, add eggs & beat well.
add rest of the ingredients, mix well
pour into greased pudding bowls, cover firmly, steam for about 2 hours, if using a microwave oven, pour into a microwave safe dish, cover with butter paper, cook for 10 minutes or till firm. 

RUM AND RAISIN SAUCE

INGREDIENTS

raisins   1 cup
water   1 cup
cloves    6
brown sugar   1 cup
corn flour   1tsp
salt & pepper pdr.   1/4 tsp each
butter   2 tbsp
vinegar  1 tbsp
rum   1/4 cup

METHOD

in a saucepan, simmer raisin, water, cloves for 10 minutes.
mix sugar, cornflour, salt & pepper  in a little water & stir in
cook till sauce thickens, add butter, vinegar, heat well.
remove from fire  & stir in rum.

CHERRY SHERBET or drink

INGREDIENTS

cherries   1 small tin
orange juice  2 cups
strawberry jelly   1 packet
lemon juice   1 tsp

METHOD

core cherries, make jelly with 1 cup water, cool slightly.
blend cherries, add the rest of the ingredients, blend well.
pour through a sieve,  chill & serve.

BAKED APPLES

INGREDIENTS
apples
brown sugar
butter
raisins

METHOD

wash & core the apples
cut a thin strip of skin round the centre, fill the centre of each apple with a little brown sugar, butter & raisins.
put apples in a baking pan.
pour 1 cup of water around the apples.
bake uncovered at 375 deg. F for about 30 minutes.
baste apples several times during cooking.
before serving, decorate with cinnamon sticks.

MIXED DAL MUTHIAS

INGREDIENTS
bajra      1 cup
arhar/ tuvar dal       1/3 cup
chana dal       1/3 cup
udad dal        1/3 cup
sour curds      1/3 cup
oil as needed for shaloow frying
green chillies   7 or to taste
ginger 1"
cumin  & coriander pdr.   2 tsp
turmeric pdr   1/4 tsp
curry leaves   few
sesame seeds    3 tsp
mustard seeds    1 tsp
hing  little
salt to taste


For garnishing
fresh coriander leaves chopped  3 tsp
grated coconut   3 tsp

METHOD

wash & soak the dals in water for at least 1  1/2 hours.
power bajra like suji/rava consistency in a mixer.
add green chillies, curry leaves to the dals, grind them in the mixer by adding sour curds.
mix the powdered bajra with the dal paste.
add turmeric pdr, cumin-coriander pdr., hing, mix well.
make them into muthias, i.e.  like sausages, steam them well for about 40 minutes.
cool, cut them into slices.
heat oil in a frying pan, add mustard seeds, hing, sesame seeds, add muthias, fry them on low flame till they become crisp.
garnish with coconut & coriander leaves.
serve hot with tomato sauce or chutney.

MEDICINAL VALUE OF CUMIN/ JEERA

Cumin is known for its medicinal properties, especially as a digestive aid. It is also used to help control flatulence, nausea, diarrhoea & dyspepsia. Cumin water or tea is given as a curative for common cold. Cumin is rich in iron, magnesium, which is essential for heart, to control blood pressure & aids in calcium absorption.

ps- for info on cancer & other health related topics, you may view my blog-

http://cancersupportinida.blogspot.com/

HEALTHY MIXED DAL

Ingredients

1 cup of lentils containing equal proportions of- i.e. 1/5 cup of each dal
 Black udad dal
- toovar/arhar dal
- yellow moong dal
-channa dal 
-  masoor dal

2 tomatoes, finely chopped

2 green chillies, slit

2 red chillies

1 teaspoon ginger grated 

4-5 pods garlic crushed

1/2 teaspoon cumin seeds

1/2 teaspoon turmeric powder

1 teaspoon garam masala powder

1 inch piece of cinnamon stick

1/4 teaspoon asafoetida

 fresh coriander leaves finely chopped

salt to taste

11/2 tablespoons ghee

Method

Wash & soak all the dals together for about an hour in water. Pressure cook the dals until soft, adding about 3 cups of water for cooking and salt

Heat a heavy bottomed pan with ghee; add the cumin seeds and allow it to crackle.  Add cinnamon & the red chillies and roast it for a few seconds until browned. Add in the ginger,garlic,  green chillies, tomatoes and sauté until the tomatoes are soft.

Finally add in the asafoetida, turmeric powder and garam masala powder and stir for a few minutes. Finally add in the cooked dals into this masala mix and stir to combine well.  Adjust the consistency of the lentils by adding a little water if you find it too thick. Check the salt levels and allow the dal to simmer for about 5 minutes. Turn off the heat and stir in the chopped coriander leaves.

Serve hot with rice , roti .

Potato Salad

Ingredients

• 4 cups potatoes, cooked and cubed
• 4 hard boiled eggs, chopped( optional)
• 1/2 cup onion, chopped
• 1/2 cup celery, chopped
• 1 tablespoon vinegar
• 1/2 cup sweet and/or dill pickle, chopped
• 1 cup mayonnaise
• 1 teaspoon prepared mustard
• 1/2 teaspoon celery seed
• 1/2 teaspoon salt
• 1/8 teaspoon pepper

Instructions

1. Combine mayonnaise, mustard, celery seed, vinegar, salt and pepper; mix well.
    
2. Combine potatoes, eggs, onion, celery and pickle.
    
3. Add dressing to potato mixture; mix lightly.
    
4. Chill until ready to serve.

Spiced Apple and Banana Bundt Cake with Vanilla Caramel Glaze

INGREDIENTS

1/4 cup unsalted melted butter

1/4 cup  vegetable oil

5 to 6 ounces  yoghurt OR sour cream may be substituted

2 large eggs

1 cup granulated sugar

1/4 cup light brown sugar, packed

1 tablespoon vanilla essence

1/2 teaspoon cinnamon

1/4 teaspoon ground ginger

1/4 teaspoon pumpkin pie spice

1/4 teaspoon nutmeg

1/4 teaspoon ground cloves

1 cup mashed ripe bananas 

1 cup finely diced apples 

2 cups all-purpose flour

1 1/2 teaspoons baking soda

METHOD

Preheat oven to 350F and spray a cake pan  very well with cooking spray  with Flour and it works  well for the cake to literally fall out of the pan.

In a large microwave-safe bowl, melt the butter, about 1 minute on high power. To the melted butter, add  oil, yoghurt, eggs, sugars, vanilla, cinnamon, ginger, pumpkin pie spice, nutmeg, cloves (all spices should be added to taste and if you don’t have all of them on hand, not a big deal to omit some) and whisk until batter is smooth and silky, about 1 minute of vigorous whisking. 

Add the bananas, apples, and stir to combine. 

Add the flour, baking soda, salt, and stir until just combined, taking care not to over-mix and over-develop the gluten, which would result in a tougher cake.

 Pour batter into prepared pan and bake for about 39 to 43 minutes, or until a cake tester comes out clean (or insert a sharp long-blade chef’s knife and it should come out clean). 

Allow cake to cool in pan for at least 15 minutes before inverting it and removing cake.

While cake is cooling, make the caramel sauce. Optionally, while cake is cooling poke approximately 25 holes in the top surface of the cake with a chopstick . The holes will allow the glaze to seep into the cake’s interior, creating a delicious caramel-apple flavour.

Vanilla Caramel Glaze

Makes about 1 cup glaze, enough to generously glaze the cake

1/4 cup unsalted butter, melted (half of 1 stick)

1/3 cup light brown sugar, packed

2 tablespoons cream or milk

1 tablespoon vanilla extract

1 1/2 to 2 cups+ confectioners’ sugar, sifted 

Note:  have everything in place before you begin.

In a small saucepan, melt the butter over medium-high heat. To the melted butter, add the brown sugar and bring to a boil, stirring nearly continuously. Allow the mixture to boil quite rapidly for 2 minutes, stirring nearly continuously. Remove the pan from the burner, allow it to cool for about 1 minute, and add the cream, taking caution because the mixture could bubble vigorously. Whisk aggressively to incorporate the cream and calm the bubbling.

After the bubbling has subsided, add the vanilla and whisk to combine, using caution because the alcohol in the extract could cause the mixture to bubble up again. Add the confectioners’ sugar one-half cup at a time, until desired sauce consistency is reached (I absolutely recommend using sifted sugar so the glaze is whisks up smooth, silky, and free from lumps). Pour glaze over cake and allow it to set up for a few minutes if desired; or slice and serve immediately. Cake will keep for up to 5 days in an airtight container at room temperature. If there is extra unused glaze, it can be stored in an airtight container in the refrigerator for up to 1 month; gently reheat it in the microwave prior to glazing another dessert.

BANANA SUNDAE

BANANA SUNDAE 

Ingredients

2 bananas, 1 diced, the other split in half length and widthways
toffee sauce
chocolate chips
whipped cream
8 sugar curls
4 eggs, yolks only
100 gm golden castor sugar
200 gm banana purée
1 tsp cornflour, optional
300 ml double cream
300 ml full-fat milk
1 vanilla pod or vanilla essence 1 tsp

Method

1. Make sure that you have plenty of room spare in the freezer. First, separate the eggs, placing the yolks in a large bowl. (You will not need the whites for this recipe. You can use them to make meringues.)
2. Add the sugar to the egg yolks and whisk until the mixture is pale and thick.
3. Add the cornflour (if using) and whisk well to incorporate it into the egg yolks.
4. Put the cream and milk into a medium saucepan.
5. Cut the vanilla pod open lengthways and scrape out the seeds with the back of a knife, then add to the cream and milk.
6. Heat the cream and milk until just below boiling point. Slowly pour the hot cream and milk onto the eggs and sugar, whisking as you go.
7. Sieve the custard into a clean pan, and set it over a very low heat. Stir the custard constantly with a wooden spoon, paying special attention to the corners of the pan, until it is steaming and has thickened slightly. The custard is ready when you can draw a clear line through it on the back of the wooden spoon. This can take up to 10 minutes.
8. Tip the custard into a large, shallow, freezer-proof container, and allow to cool to room temperature (you can speed this up by sitting the tub of custard in a large bowl of iced water).
9. Once at room temperature, fold in the banana purée and diced banana, then place a lid on the custard and chill in the fridge overnight.
10. Once chilled, transfer the custard to the freezer and take it out every hour, for three hours, to whisk it with an electric handheld whisk. This will disperse the ice crystals and keep it smooth.
11. Then leave the ice-cream in the freezer for a final freeze, until it is solid.
12. Remove the ice-cream from the freezer 10 minutes before you need to use it.
13. Spoon two or three scoops each into 4 sundae glasses, layering with toffee sauce and whipped cream. Top with the sliced bananas, more toffee sauce and whipped cream, along with the chocolate chips and a sugar curl or two.

YOGHURT FRUIT TRIPHAL

INGREDIENTS
sponge cake  6 slices
mixed fruit jam  2 tbsp
apple, banana, grapes, orange cut together  2 cups
thick hung curd  2 cups
castor sugar 3/4 cup or less
black currant soaked in water for 2 hours 1 tbsp
 for custard 
milk  1 cup
custard pdr.  1 tbsp
sugar 2 tbsp
vanilla essence  1 tsp

METHOD
mix thick curd, cooled custard, vanilla, castor sugar to prepare thick sauce.
take a flat serving bowl
arrange half of the surd sauce, spread 1/2 of the jam
rest of the jam, spread on cake pieces, put them over mixed fruits.
pour the remaining sauce over them, level it
decorate the top with fruit pieces.
chill in fridge till serving time.

VEGETABLE CURD PANCAKES

INGREDIENTS
potatoes grated  1/2 cup
carrot grated  1/2 cup
white pumpkin grated  1/2 cup
onion grated  1
garlic 6 cloves crushed
coriander leaves chopped  1/4 cup
green chillies chopped 3-4 or as per taste
suji/ rava  1 cup
cumin 1 tsp
salt to taste
baking pdr   1/4 tsp
curd  1 cup
oil for shallow frying

FOR THE SPICY  CURD SAUCE
hung curd  3/4 cup
tomato ketchup  2 tbsp
chilli sauce  1 tsp
finely chopped coriander leaves  1 tbsp
mint leaves 3 finely chopped
green chilli finely chopped 1
salt to taste

METHOD
take all ingredients for the pancakes together, mix well.
make small pancakes, shallow frying till light brown on both sides
serve them hot with spicy surd sauce.
to prepare the sauce, mix all ingredients, keep it chilled till serving time.

HEALTHY DINNER CASSEROLE

INGREDIENTS

cornflakes crushed  1 cup

potatoes slices  1 cup

French beans chopped  1 cup

onion slices  1/2 cup

carrot sliced   1/2 cup

tomatoes peeled & slices  1/2 cup

fresh coriander leaves chopped

soya beans soaked & cooked   1/2 cup

salt & pepper pdr. to taste

red chilli pdr.  1tsp

butter  1 tbsp

For the sauce

curd beaten  1 1/2 cup

paneer crumbs  1/2 cup

salt & pepper pdr. to taste

cumin seed roasted & powdered  1 tsp

METHOD

take a casserole. grease it, spread cornflakes.

mix salt, pepper pdr. & chilli pdr. with raw vegetables & soya beans.

arrange them over cornflakes.

prepare sauce by mixing curd, paneer & seasoning.

pour it over the vegetables

dot with butter

cover casserole with aluminium foil

bake for 45 minutes at 200 deg. C or till vegetables are cooked.

SWEET AND SOUR CABBAGE SOUP

INGREDIENTS

butter  1 tbsp

cabbage shredded  2 cups

onion 1 medium size

tomato peeled & chopped  1 cup

salt & pepper pdr. to taste

lemon juice  2 tbsp

sugar  1 tbsp

thick curd well beaten  4 tbsp

mint few sprigs

METHOD

melt butter, add cabbage, onion slices. stir fry for 2 minutes.

add hot water, simmer for 15 minutes.

add tomato pieces, seasoning

simmer for another 15 minutes.

serve with 1 tbsp of curd in each bowl.

put lightly crushed mint on top, serve hot.

COMBINATION SALAD

INGREDIENTS

cucumber cubed  2 cups
tomato cubed  1 cup
spring onions chopped  1/2 cup
cottage cheese/ paneer cubes  1 cup
fresh coriander leaves chopped  1/4 cup

For curd dressing
 thick curds  3/4 cup
egg-less mayonnaise  1/4 cup
salt & pepper pdr. to taste
vinegar  1 tbsp
castor sugar  1 tbsp

METHOD
mix little salt in cucumber cubes, set aside for 15 minutes, squeeze out the water from it.
take all salad ingredients in a bowl
take all dressing ingredients in another bowl, mix well to a smooth consistency
pour the dressing over the salad, mix well, garnish with salad leaves, cool till serving time.

RAVA OR SUJI KAJURA

INGREDIENTS

RAVA/ SUJI   250 gm
wheat flr./ atta  100 gm
jaggery/ gur  150 gm
milk  150 ml
ghee 50 gm
cashew nuts  25 gm
cardamom 3

METHOD

roast rava lightly without any fat.
soak cashew nuts in water & grind to a paste after draining the water.
take powdered jaggery & the cardamom pdr. in a vessel, add ghee, rava & wheat flour.
mix well, add cashew nut paste, now add milk gradually & make dough.
set aside for 15 minutes & then roll out into thick rotis 1/2" thick.
cut into desired shapes, deep fry in hot oil till golden.
cool & store in air-tight container.

LAKKADI

INGREDIENTS
maida/ all purpose flour  100 gm
castor sugar   30 gm
butter  1 1/2 tsp
salt a pinch
oil for frying

METHOD

sieve flour with salt & castor sugar/
add butter, rub into it till it resembles bread crumbs
add water & make a dough.
set aside for 1 1/2 hours
roll out the dough into a 1/2"thick square.
cut into long strips, fry in hot oil till golden brown.

POTATO BONDAS

INGREDIENTS
for the batter
rice flr.  50 gm
besan  50 gm
chilli pdr;  1/2 tsp or to taste
salt to taste

for the filling
potatoes  150 gm
onion 1
turmeric pdr.  1/4 tsp
green chillies 4
lime 1/2
coriander leaves salt to taste
oil for frying
for tempering
mustard seeds 1/2 tsp
chana dal 2 tsp
udad dal 2 tsp
 hing little

METHOD

cook, peel & mash potatoes.
chop onion, green chillies.
heat 1 tbsp of oil in a kadai/pan
add mustard seeds, once it crackles, add the dals, then hing once the dals are golden, add finely chopped onion, green chillies.
once onion is transparent, add turmeric pdr., mashed potatoes, salt to taste mix well.
remove, add chopped coriander leaves, lime juice, mix well.
cool, make into small balls.
prepare a thick batter with the flours, salt, chilli pdr. & hing.
dip each potato balls in the batter, so it is well coated, fry in hot oil till golden brown on all sides.
serve hot with coconut chutney.

SWEET WHEAT PATHRI

INGREDIENTS
wheat flour/ atta   100gm
grated coconut   4 tbsp
sugar 1 tbsp
salt a pinch
cardamom pdr. a pinch
water as needed
jam/syrup/honey to serve

METHOD

steam the wheat flour bundled in a muslin cloth for 20 minutes.
allow it to cool & then add sugar, salt, coconut, cardamom pdr. &  mix well.
add sufficient water to make a dough.
divide the dough into 6 equal balls, flatten them on an oiled plastic sheet or surface using your fingers/
finally fry them on a tava.
serve them hot with jam or any syrup.

Pumpkin-nut Butter

INGREDIENTS

• 1/3c pureed pumpkin (or canned)
• 1/2 tsp cinnamon
• 1 tbsp plus 1 tsp nut butter (pb, almond, or even coconut butter! or more if you prefer.
•  1/2 tablespoon brown sugar or sugar substitute
• pinch of salt

METHOD

Mix all ingredients together, either with a spoon or in a food processor. If your peanut butter is hard, you might want to warm it up a little, pre-mixing. Good on toast, in oatmeal, or even eaten straight-up!

HOME MADE HEALTHY NUTELLA

INGREDIENTS

• 2 cups raw hazelnuts (240g)
• 1 1/2 tbsp pure vanilla extract
• 1/4 cup cocoa powder
• 1/4 cup plus 2 tbsp  sugar, or maple syrup
• 1 packet sugar substitute or sugar
• 1/4 tsp plus 1/8 tsp salt
• 1/2 cup milk 

METHODRoast hazelnuts for 8-10 minutes at 400 F. Rub them together in a paper towel to get the skins off. (It’s ok if a few stubborn skins won’t come off.) In a  food processor, blend the nuts until they’ve turned to butter, then add all other ingredients and blend a long time until it’s smooth like Nutella! 

Fruity Flaxseed Muffins

Ingredients:

1/2 cup crushed pineapple with juice, canned

1/2 cup finely chopped apples (with peel)

2 tablespoons cooking oil

1 large egg, higher omega-3 if available, beaten lightly

2 egg whites (or 1/4 cup egg substitute)

1 cup fat free sour cream

1/4 cup dark molasses

1/2 cup raisins, currants (or any other dried fruit, chopped)

1 1/4 cup unbleached white flour

1/2 cup whole-wheat flour

1 teaspoon baking powder

1 teaspoon baking soda

1/4 teaspoon salt

3/4 cup ground flaxseed

METHOD

1. Preheat oven to 400 degrees. Line muffin pan with paper or foil liners. Coat inside of liners with a quick squirt of cooking spray.
2. In large mixing bowl, beat together the pineapple with juice, apples,  oil, egg, egg whites or egg substitute, sour cream, and molasses until mixture is light and fluffy. Stir in raisins or dried fruit.
3. In medium bowl, whisk together flours, baking powder, baking soda, salt, and flaxseed.
4. Add flaxseed mixture to sour cream mixture, beating on low speed just until combined (batter will be a little lumpy). Spoon batter by 1/4 cupful into prepared muffin pan.
5. Bake in centre of preheated oven for about 20 minutes or until muffins are golden brown and springy to the touch.

Yield: 12 muffins

FOR HEALTH BENEFITS OF FLAX SEEDS, you may see my other blog-

http://cancersupportindia.blogspot.com/

SOYA BEAN WITH CORN SPROUTS SALAD

INGREDIENTS

soya beans 1 cup  
corn sprouts  1 cup
celery sliced  1 cup
capsicum   1/2 cup
oil    2 tsp
vinegar   2 tsp
salt & pepper to taste


METHOD
 steam soya beans.
In a bowl, add torn celery leaves, chopped capsicum, sprouts along with soy beans.
prepare salad dressing by whisking oil, vinegar, salt & pepper to taste.
pour the dressing on the beans, marinate for 10 minutes.
serve chilled.


HEALTH BENEFITS OF SOYA BEANS

Unlike other beans, soya beans offers complete protein profile. It is a complete reservoir of nutrients.

 The photochemical in soya beans prevents blood clotting from taking place.

 It protects the heart against oxidation. 

It is an excellent source of essential fatty acids, calcium, lecithin, riboflavin, thiamine, fibre, folate ( folic acid) & iron.

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