High Protein Tofu Fried Rice

 Ingredients

For the Sauce:

• 3 tbsp tamari soy sauce
• 2 tbsp sesame oil
• 2 tbsp maple syrup or honey
• 1 lime juice
• Salt and pepper to taste

For the Tofu:

• 200-300g extra-firm tofu, patted dry
• 1 tbsp sesame seeds
• Oil, for frying

For the Vegetables and Rice:

• 100g brown rice, cooked (cooked weight 200g)
• 2 cloves garlic, crushed
• 1 x thumb size-piece ginger, peeled and grated
• 200g tender stem broccoli, trimmed and in 1/3
• 200g baby corn, halved
• 1 large carrot,cut into thin strips

As Garnish:

• Fresh red chili, sliced
• Fresh coriander, leaves picked 

 

Preparations

You may cook your rice first, or use leftover rice.

For the sauce, add all the ingredients to a small sealable jar and shake to mix.

Chop the tofu into cubes and heat a non-stick pan with some olive oil. Add the tofu, tossing well, and fry off for 5 minutes, or until golden on all sides. Now pour into 2 tbsp of the sauce and allow to sizzle and turn sticky, stirring well. When most of the sauce has bubbled away, add the sesame seeds and stir well to coat.

Remove from the pan to a small bowl and wipe the pan clean.

Add 1 tsp more olive oil and add the garlic and ginger. Stir for 1 minute and then add the broccoli, baby corn and carrot and fry for 5-8 minutes, until tender but with some bite.

Add the rest of the sauce to the pan with the rice and allow to warm through.

Spoon into bowls and top with the tofu, red chili and coriander. Enjoy straight away or allow to cool and keep in a sealed container for 2-3 days.

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Wafflelizza

Ingredients

For the waffle batter

2 Tbsp of Quinoa (soaked in warm water and drained once it turns soft)  

1/2 Cup Maida

 2 tbsp Wheat flour  

1 tbsp  Butter (melted)

 Salt to taste  

Mixed herbs as per taste

1/4 tsp Baking powder  

1 Cup Pizza sauce

For the topping

1/4 Cup Baby corn sliced  

1/4 Cup Broccoli

1/4  Cup Onion  

1/4 Cup Bell peppers

2 tbsp  Olives and jalapenos (chopped) 

 

Preparation

Mix all the ingredients in a bowl and make the waffle batter using water.

Let the batter be of a dropping consistency.

Grease the waffle maker properly.

Pour the batter evenly.

Cook till the waffles are crisp.

Once they are done, spread pizza sauce, toppings and mozzarella cheese.

Serve hot.

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This High-Fibre Salad Can Be A Delicious Addition To Your Diabetic Diet

Diabetes has become one of the most lethal lifestyle diseases in our country. In fact, the condition is affecting hundreds and thousands of people globally. If the findings of a recent study by Lancet are to be believed, then by 2030, the number of individuals developing diabetes may increase to 98 million in India alone. Diabetes is a condition where our body fails to process sugar at a regular pace or does not respond to insulin produced, resulting in abnormal fluctuations of blood glucose. Diabetics are always advised to keep a check on their sugar intake. Moreover, they must follow a healthy diet, without adding foods with simple carbs like refined grains, refined cereals, junk foods, etc. to their diet.

Healthy Diabetes Diet

If you are a diabetic, your diet must have plentiful of fibre from pulses, whole grains, seeds and fresh vegetables and fruits. But your diet doesn't have to be dull and neither does it have to be complicated. And to prove this to you, we've got an interesting salad recipe that is surprisingly delicious as well as healthy and can be added to any diabetic diet. The kind that any out and proud foodie will just love.

High-Fibre Jowar Medley Salad Recipe

A bowl of healthy jowar medley salad is not just good for your health but is also a yummy option to include in your diabetic meal plan.Jowar  is a whole grain that is a rich source of fibre, protein, and calcium, all of which make jowar a nourishing grain. When combined with baby corn, bell peppers and zucchini, it enhances the nutrition value even more. It is bright, it is inviting and it is perfect for your diabetic diet.

Various health experts suggest including whole grains for daily consumption, since they are power-packed with essential nutrients that are important for the human body. In fact, the United States Department of Agriculture (USDA) recommends diabetics to have at least half of their grains as whole grains. Whole grains are a good source of fibre, which is known to delay the absorption of glucose in the blood. Hence, consuming fibre-rich foods reduce the chances of spiking blood sugar levels, which are, without a doubt, risky for diabetics.

Jowar Medley Recipe

Ingredients 

1 Tbsp rice bran oil

• 2 tbsp mustard seeds
• 15-20 curry leaves
• green chillies (de-seeded)
• 1 tbsp ginger
• 2-3 baby corn (diced)
• 1/2 zucchini, chopped
• 1 red pepper, chopped
• 1 yellow pepper, chopped
• to taste pepper
• to taste salt
• 1 cup jowar seeds (sorghum)

How to Make Jowar Medley

• 1.Soak the jowar seeds overnight and boil it in the same water for 15 minutes. (Optional: Boil it with 2 garlic cloves wrapped in a muslin cloth to infuse some flavor.)
• 2.Heat the rice bran oil in a pan. Add mustard seeds, curry leaves, green chilies and ginger.
• 3.When the seeds splutter, add baby corn, after a minute add the the zucchini. Stir fry.
• 4.Add the red peppers and yellow peppers. Stir fry.
• 5.Add the salt , pepper & cooked jowar. Toss well.
• 6.Garnish with coriander leaves.
• 7.Serve.                                                                                          those interested in cancer & health related topics are free to see my blog- 
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skillet vegetable strudel

Ingredients     5 cobs baby corn
5 mushrooms
            ½ cup onion paste
½ cup tomato paste
      1 tbsp Ajwain/carom seeds
½ tsp turmeric pdr.
½ tsp chilli powder
½ tsp garam masala  
Salt & Pepper to taste
2 tsp sesame seeds (til)
1 tbsp peanuts       ½ cup oil
4 filo dough sheets         Bread crumbs
  small cauliflower      ½ medium capsicum
METHOD
Cut cauliflower into florets, mushrooms into quarters, carrot, capsicum and cut baby corn into halves lengthwise. Roast and coarsely powder sesame seeds and peanuts. Heat oil. Fry onion and tomato paste until oil separates from the mixture. Add Ajwain, garam masala, turmeric, chili powder, vegetables and powders. Add salt and toss until the spices coat the vegetables. Vegetables must be cooked but slightly crunchy. Let it cool.
Spread a sheet of strudel or filo dough on a damp towel, narrow end toward you. Brush with melted butter and sprinkle on bread crumbs. Repeat with second and third sheets, stacking them on top of the first sheet, then butter, but do not crumb fourth sheet. Put half the mushroom mixture on narrower edge of the dough, leaving a 2- to 3-inch border at the sides. Fold in the sides, then, using the edge of the towel, roll.

Ingredients for filo pastry
4 oz (112 g)all purpose flour/ maida
Pinch of salt
Water
2 tbsp olive oil

Method

Sieve the flour and salt together in a bowl and gradually add water to make a stiff dough.
Oil your hands lightly and knead the dough on a board, gradually working in all of the olive oil this way until a smooth, elastic dough is achieved.
Roll the dough in a little more olive oil, place in a bowl, cover with a damp cloth and allow to stand in a warm place for a couple of hours to allow it to rest.
Divide the dough into 12 pieces and roll to ¼ inch (0.5 cm) thickness on a lightly floured board.
Cover with a cloth and allow to relax again for 10 minutes.
Cover a worktop with a smooth, clean cloth and lift each piece of the rolled dough onto it one at a time.
Putting your hands, palms down under the dough, gently stretch the dough with the back of hands, rotating the cloth until the dough is stretched and as thin as tissue paper and in an approximately 1' x 1' (30 cm x 30 cm) square.
Repeat with the other pieces of dough.Put the prepared sheets on a tava/ skillet and cook with little oil drizzled on them till brown on all sides, on low flame, turning around the sides often, so they get evenly cooked.  those interested in cancer & health related topics are free to see my blog-
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Japanese Tempura/ vegetable fritters

Ingredients

for batter
corn flour  50 gm
maida/ all purpose flour  2-3 tbso
ginger 1/4 tsp finely grated
green chilli 1/2 tsp finely chopped
salt to taste
pepper pdr.  1 tsp
lime juice  1 tsp
ice cold water as needed for batter
make medium thick batter with the above ingredients

for fritters
oil for frying
capsicum  1 cut into big pieces
broccoli, baby corn, carrot parboiled cut into big pieces
dip the vegetables in the batter and deep fry in hot oil till light brown and crisp, drain well, serve with a dip

for dip
ketchup  1 tbsp
chilli sauce  1/2 tbsp
soya sauce  1 tsp
sugar  1 tsp
vinegar  1 tsp
salt little garlic crushed  1/2 tsp
water little
oil  1-2 tsp
mix all well, rest for 15-20 minutes, so prepare the dip first, then make fritters, so it will be ready to serve at once hot.



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Healthy Baby corn fritters

Ingredients

10 to 12 baby corn

2 tsp low fat butter

2 tsp cornflour

Pepper pdr little

For the green chutney

1 cup chopped pudina leaves

½ cup chopped coriander leaves

½ cup sliced onions

1 tbsp lemon juice

¼ tsp sugar

3 to 4 chopped green chillies

Salt to taste

Method

Boil the baby corn in salted water till they are soft. 

Grind together the ingredients for the chutney. 

Add the baby corn with the prepared chutney in a bowl, toss well and keep aside for 10 minutes.

Heat the butter in a pan; add the marinated baby corn and saute on a medium flame for a minute. 

Add salt. Add a tsp of pure ghee for a smoky effect.

Add black salt and salt and sauté on a medium flame for another two to three minutes.

Serve hot with onions and lemon wedges.

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MUSHROOMS IN PESTO SAUCE

INGREDIENTS

For mushrooms

small mushrooms   10-15 without their stems

red and green capsicum, baby corn sliced   1 cup( if you've only green capsicum, no problem)

oil   2 tsp

garlic paste  1/2 tsp

spring onion, finely chopped with leaves   1 tbsp

pesto sauce   2 tsp

pepper  pdr.  1/4 tsp

fresh coriander leaves finely chopped   2 tbsp

Few cherry tomatoes

salt  to taste

For garnishing

cherry tomatoes   8-10

basil leaves  10-15

black olives   10-15

toothpicks  10-15

Method

Heat the oil. Sauté garlic paste and onion.

Add pesto sauce, salt, black pepper and coriander. Mix well.

Also add the mushrooms, baby corn, capsicum and cook for half a minute. Turn off the flame.

Now add the cherry tomatoes and mix well.

Serving

OPTION 1- take a toothpick. Insert a cherry tomato, a basil leaf and a mushroom. Top this off with a succulent black olive.

OPTION  2 : The recipe can also be served in a plate, garnish with cherry tomatoes, basil leaves, chopped olives.

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Tangy Cottage Cheese

Ingredients

120 gms baby corn, chopped
1 tbsp oil
1/2 tsp mustard seeds
1/2 cup onions, chopped
2 or 3 green chillies
A few curry leaves
1 large potato, boiled, peeled and chopped
150 gm paneer, cubed
1 tsp salt
1/2 tsp freshly ground black pepper
1 tsp cumin or jeera powder
1 tbsp pure lemon juice
2 tsp sugar

Method

Boil baby corn in water for 5-7 minutes, till tender. 

Heat oil in a pan. Add mustard seeds and when they splutter, add onions, green chillies and curry leaves.

Saute over moderate heat, till onions are golden brown. 

Add corn, potato and paneer. Season with salt, pepper and cumin powder. 

Cook for a minute. Remove from heat and allow it to cool. 

Sprinkle in lemon juice and sugar. Serve hot or cold with mint or tamarind chutney.

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Baked baby corn with peas and cheese

INGREDIENTS

baby corn  1/4 kg cut into halves

green peas 100 gm

butter  30 gm

milk   300 ml

all purpose flour   30 gm

cheese grated   100 gm

freshly ground pepper   1 tsp

salt to taste

METHOD

parboil the corn & peas in salt water for a few minutes.

melt the butter in a large pan over medium heat.

add the flour, stir for a minute to a pale golden colour.

add milk in a slow stream, stir continuously with a wire whisk to break any lumps & cook till the sauce thickens.

remove from heat, stir in salt, pepper, corn, peas & half the cheese.

transfer the contents into an ovenproof dish. sprinkle with the remaining cheese  on top.

bake in hot oven for 10-12 minutes by when the top should be set & the cheese will be a golden brown.

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Corn, Peas And Tomatoes

INGREDIENTS

baby corn  12- 14

peas   1/4 kg

onion 1 big finely chopped

green chillies  2 chopped fine

oil  2 tbsp

butter   1 tbsp

ginger   1" piece finely cut

tomatoes   3 big ones

turmeric pdr   1/4 tsp

Kashmiri red chilli pdr  1/2 tsp

cumin pdr  1/2 tsp

garam masala pdr  1/4 tsp

salt to taste

fresh cream   50 ml

coriander leaves finely cut 2 tsp

METHOD

cut the corn into halves & boil it in salt water for 3/4 minutes.

parboil the peas in salt water.

puree the tomatoes.

heat oil & butter in a pan, saute the onion, add chillies, ginger, turmeric, cumin & masala pdr. fry for a minute. add the tomato puree & salt. allow the gravy to boil.

add the corn & peas. cook for a few minutes, stir in fresh cream.

garnish with coriander leaves & serve hot with rice, roti, bread.

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Baby corn Delight

INGREDIENTS
baby corn  12 cut into 1"pieces
onion   1 big sliced fine
ginger 1'"
garlic  10 cloves
peppercorns  10
poppy seeds  1 tsp
green chillies  2 chopped fine
garam masala pdr. 1/2 tsp
coconut milk   200 ml
milk   1 cup
cheese grated  50 gm
fresh coriander leaves 2 tbsp finely chopped
corn flour  1-2 tbsp dissolved in 1/2 cup water
oil 3 tbsp
salt to taste

METHOD
parboil the baby corn in salt water. 
Grind the ginger, garlic, peppercorns & poppy seeds to a fine paste. 
Heat oil in a pan, add onion & fry till golden, add the chillies, ground paste, garam masala pdr & fry for few more minutes. 
Add the corn & salt, stir fry for a minute. 
Add the coconut milk, milk & a cup of warm water & let it boil. 
Reduce the heat, gently stir in the cornflour & allow the gravy to thicken. 
Mix in the coriander leaves, garnish with grated cheese. Serve hot with rice, roti/ bread.




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http://cancersupportindia.blogspot.com/


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'KADAI ' BABY CORN

INGREDIENTS

baby corn   20
tomatoes 4 finely chopped
red chillies 2-3 
ginger 1" finely chopped
capsicum 2 finely chopped
coriander seeds  1 tsp ground coarsely
garlic paste  1/2 tbsp
garam masala pdr  1/2 tsp
salt to taste
oil  2 tbsp

METHOD

cut the corn into 1"pieces & parboil in salt water.
heat oil in a kadai, fry coriander seeds ground & red chillies for 30 seconds
add garlic, fry for a minute. 
add tomatoes & salt, mix well, add some water, cover the kadai tightly & let the tomatoes cook till 
they soften & oil starts to separate.
add the masala pdr & the ginger, fry for a minute.
add the capsicum & corn, fry over high flame for 3-4 minutes.
serve hot with bread, roti/ rice.

BABY CORN BAKED

INGREDIENTS

baby corn  1/4 kg cut into halves

green peas  100 gm

butter  30 gm

milk   300 ml

refined flour   30 gm

cheese grated   100 gm

freshly ground pepper   1 tsp

salt to taste

METHOD

parboil the corn & peas in salt water for a few minutes.

melt the butter in a large pan over medium heat.

add the flour, stir for a minute to a pale golden colour.

add milk in a slow stream, stir continuously with a wire whisk to break any lumps & cook till the sauce thickens.

remove fom heat, stir in salt, pepper, corn, peas & half the cheese.

transfer the contents into an oven proof dish. sprinkle with the remaining cheese  on top.

bake in hot oven for 10-12 minutes by when the top should be set & the cheese will be a golden crown.

CORN, PEAS, TOMATOES IN GRAVY

INGREDIENTS

baby corn  12- 14

peas   1/4 kg

onion 1 big finely chopped

green chillies  2 chopped fine

oil  2 tbsp

butter   1 tbsp

ginger   1" piece finely cut

tomatoes   3 big ones

turmeric pdr   1/4 tsp

Kashmiri red chilli pdr  1/2 tsp

cumin pdr  1/2 tsp

garam masal pdr  1/4 tsp

salt to taste

fresh cream   50 ml

coriander leaves finely cut 2 tsp

METHOD

cut the corn into halves & boil it in salt water for 3/4 minutes.

parboil the peas in salt water.

puree the tomatoes.

heat oil & butter in a pan, saute the onion, add chillies, ginger, turmeric, cumin & masala pdr. fry for a minute. add the tomato puree & salt. allow the gravy to boil.

add the corn & peas. cook for a few minutes, stir in fresh cream.

garnish with coriander leaves & serve hot with rice, roti, bread.

BABY CORN DELIGHT

INGREDIENTS

baby corn  12 cut into 1"pieces

onion   1 big sliced fine

ginger 1'"

garlic  10 cloves

peppercorns  10

poppy seeds  1 tsp

green chillies  2 chopped fine

garam masala pdr. 1/2 tsp

coconut milk   200ml

milk   1 cup

cheese grated  50 gm

fresh coriander leaves 2 tbsp finely chopped

corn flour  1-2 tbsp dissolved in 1/2 cup water

oil 3 tbsp

salt to taste

METHOD

parboil the babycorn in salt water. Grind the ginger, garlic, peppercorns & poppy seeds to a fine paste. Heat oil in a pan, add onion & fry till golden, add the chillies, ground paste, garam masala pdr & fry for few more minutes.

Add the corn & dalt, stir fry for a minute. Add the coconut milk, milk & a cup of warm water & let it boil. Reduce the heat, gently stir in the cornflour & allow the gravy to thicken. Mix in the coriander leaves, garnish with grated cheese. Serve hot with rice, roti/ bread.

BABY CORN DELIGHT

INGREDIENTS

baby corn  12 cut into 1"pieces
onion  1 big sliced fine
ginger  1"
garlic 10 cloves
poppy seeds  1 tsp
pepper corns  10
green chillies 2 chopped fine
garam masala pdr   1/2 tsp
coconut milk   200 ml
milk   1 cup
cheese grated  50 gm
fresh coriander leaves  chopped fine  2 tbsp
corn flour 1-2 tbsp dissolved in 1/2 cup water
oil 3 tbsp
salt to taste

METHOD

parboil baby corn in salt water.
grind ginger, garlic, peppercorns, poppy seeds to a fine paste.
heat oil in a heavy pan, add onion, fry till golden, add chillies, ground paste, garam masala pdr & fry for a few minutes.
add corn & salt,stir fry for a minute.
pour the coconut milk, milk & a cup of warm water & let the gravy boil.
reduce heat, gently stir in the cornflour & let the gravy thicken.
add coriander leaves, mix well, garnish with grated cheese, serve hot,

HEALTH TIPS- BABY CORN ARE RICH SOURCE OF VITAMIN A, B & C.

PS- those interested in cancer & health related topics are free to view my other blog

http://cancercupportindia.blogspot.com/

STIR FRIED MASALA VEGETABLES

INGREDIENTS
oil   2 tbsp
baby corn chopped  1 cup
mushroom chopped  1 cup
capsicum diced  1 cup
ginger-garlic paste  1 tsp
green chilli paste  1/2 tsp
tomato juice  3/4 cup
besan  2 tbsp
salt to taste
turmeric pdr  1/2 tsp
red chilli pdr   1 tsp
garam masala  1/4 tsp
coriander & cumin pdr  1 tbsp
fresh coriander leaves chopped  1/4 cup

Method

heat oil in a wok.
add ginger-garlic paste & chilli paste, stir until nice aroma comes
add the vegetables, salt to taste, stir fry until cooked but crisp.
to the tomato juice, add besan, turmeric pdr,, chilli pdr, garam masala pdr., coriander & cumin pdr, 
mix well. add it to the vegetables, mix well till the vegetables are coated with the juice & masala.
allow the mixture to dry out.
garnish with finely chopped coriander leaves

Corn pakoras

I had some boiled corn left over, so I just coarsely crushed them in the mixie, along with some chili flakes or you can add green chilies. then add 1/4 tsp each of chana masala & garam masala for about a cup of corn.

I added roughly 1/2 cup each of besan & rice flour, 1 1/2 tbsp or so of corn flr. & some sattu flr. which I had but not needed, with salt to taste & just enough water to make a stiff dough. Heat oil, take hot small pieces & drop as pakoras & fry, they came out crisp without any addition of ghee/ hot oil, which I normally add to make dough.