Ingredient Ideology | The Curd Connect Healthy & Holistic By: Dr. Kaviraj Khialani- Celebrity Master Chef.
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While the story of curd being known to us goes back in history, according to a popular legend, while travelling across a desert, some Turks kept milk in a goatskin bag and slung it across the back of a camel. The desert sun and the bacteria in the bag had enabled preparation of curd, also known as yoghurt. Curd and yogurt: the two terms have often been considered to be synonymous. Curd or dahi is a dairy product which is made by curdling milk with edible acidic substance like lemon juice, vinegar and even curd itself. Curd is a great probiotic that contains good beneficial bacteria known to promote gut activity, soothe the inflamed digestive system and heals an upset stomach.
Curd has somehow been a chosen ingredient by a number of international cuisines and its adaptability and versatile nature has helped it gain a lot of popularity when it comes to indian marination, gravies, lassi or chaas, shrikhand or even layered desserts where can use hung curd as well.
Milk is converted into curd or yogurt by the process of fermentation. Milk consists of globular proteins called casein. Here curd forms because of the chemical reaction between the lactic acid bacteria and casein. During fermentation, the bacteria use enzymes to produce energy (ATP) from lactose. Curd is made by bacterial fermentation of milk. In this process lactose in milk is converted into lactic acid by several probiotic microorganisms. The species involved in the fermentation depends on the temperature and humidity of the environment, and may include Lacto coccus lactis and a few more.
A favorite of many of us in a number of ways from having a bowl full of it or into a raita form, cooking it up in a kadhi concept preparing sweet dishes etc.
Here are a few popular Health Benefits of Curd:
Curd is rich in proteins and also essential minerals like calcium that helps keep our bones strong.
Curd possesses good bacteria called pro-biotics which are great to consume since it helps in digestion.
Curd is a great immunity booster and also good to consume on a weight loss program.
Curd is heart healthy, good for our hair and skin too.
Curd also helps in preventing allergies and infections.
Curd is beneficial in lowering levels of plaque
Curd helps to lower hypertension and also prevents cardio vascular diseases.
Do try out these simple and tasty recipes using CURD:
Recipe-1] RAINBOW SALAD WITH INDIANA DRESSING:
Ingredients:
Base of the salad:
Iceberg/ assorted lettuce leaves- 1 cup
For the body of the salad:
White cabbage-1/4 cup shredded
Purple cabbage-1/4 cup shredded
Tomatoes-1 no cut into cubes
Onion 1 small sliced
Broccoli- 1 cup florets, blanched
Carrots-1 small cut into cubes and boil.
Sprouts- ½ cup
For the dressing:
Curd- 1 cup beaten
Crushed cumin power
Lime juice-2 tsp
Salt and pepper to taste
Honey-1 tsp
Flax seeds- 2 tsp
Dates-2-3 chopped
Almonds/cashews-2 tsp sliced
Chaat masala-1/4 tsp
Mint leaves- 8-10
For the garnish of the salad:
Paprika powder/ chaat masala/ mint/ parsley/ micro-greens, olives.
Method:
1. Prepare all the ingredients for the salad recipe.
2. In a serving plate arrange the cleaned lettuce leaves as a base.
3. As a part of dressing combine all ingredients with the beaten curd and keep it ready.
4. Arrange all the ingredients of the body of the salad ready to use.
5.Just before serving combine the body and dressing together and give them a nice toss, adjust as needed, drizzle a little dressing on it for proper mxing.
6. Portion out the salad on to the bowl of lettuce leaves, garnish and serve immediately.
Chefs variation: in case of non-veg we can use boiled chicken cubes, sliced chicken sausages or even grilled chicken/ lamb/ mutton pieces can be used. Seafood like prawns can also be added. Also for veg we can try adding fruits like plums, peaches as well to this salad.
Recipe-2] CHICKPEA- CUCUMBER & CURD DELIGHT
Ingredients
For the curd mixture:
Curd-1 and a half cup beaten
Roasted crushed cumin- ½ tsp
Rock salt/ sea salt- ¼ tsp
Fresh basil leaves- 4-5 no
For the relish mix:
Cucumber-1 no cut into small cubes
Chickpeas- boiled chana-1/2 cup
Amla/ indian gooseberry- 2 no, boiled and cut into cubes
Dates-2-3 chopped
Mint leaves- 4-5 no
Crushed black pepper-1/2 tsp
Melon seeds/ chia seeds- 1 tsp
Method:
1. Prepare all the ingredients for the relish mixture.
2. In a mixing bowl combine together the relish mix ingredients and keep aside for 10-12 mins.
3. Separately combine together beaten curd and all the other mix in ingredients and stir well.
4. Combine the relish and curd mixture and check for taste and adjust, allow to chill for 20 mins and then serve alongside a main course/ meal with parathas etc or can be served with nachos or crackers as well as a dip.
Recipe-3] ADRAKI DAHI WALA MURGH
[CHICKEN IN GINGER – CURD BASED GRAVY]
Ingredients:
Chicken- 750 gms curry cuts with bones.
For veg- use paneer/ extra firm tofu.
For the marination:
Oil-2 tsp
Ginger paste-1 tsp
Green chilies-1 tsp chopped
Salt to taste
Crushed black pepper-1/2 tsp
Lime juice- 2 tsp
Curd- 1 cup beaten thick.
For the gravy:
Oil-1 tsp
Ghee-2 tsp
Boiled onion paste- 1 cup
Ginger-garlic paste-1 tsp mix
Black cardamom- 2 no
Bay leaf- 2 no
Water/ chicken stock-1 cup
Salt to taste
Kasuri methi-1 tsp
Garam masala powder-1/2 tsp
Cashew/ almond paste-2 tsp
Fresh cream-2 tbsp.
Rose water-2 tsp
Ginger juliennes and blanched almonds for garnish.
Method:
1. Prepare all the ingredients for the adraki dahi wala murgh.
2. Marinate the chicken pieces and keep aside for 30-45 mins in the fridge.
3. Prepare the gravy heat oil and ghee in a pan add in the whole spices and onion paste and cook until light brown, add little water as needed, add in the chilies and ginger-garlic paste and saute well.
4. Add in the salt, kasuri methi, garam masala powder and add in the chicken pieces and bhunao for 2-3 mins on a medium flame, add in the cashew and curd mixture and little water, simmer, cover and cook in dum for 20-25 mins.
5. Finally check for texture and taste, adjust accordingly as desired, add in the rose water and mix, serve hot garnished with ginger juliennes and blanched almonds.
Recipe-4] TEMPERED TRIVIA CURD RICE
Ingredients:
Basmati/kolam white rice/brown rice - 1 cup boiled, cooled.
Curd- 2 cups beaten thick
Salt to taste
Oil-1 tsp
Ghee-1 tsp
Hing-1 pinch
Mustard seeds-1/2 tsp
Cumin seeds-1/2 tsp
Dried red chilies-1 no slit
Green chili-1 no slit
Chana dal-1 tsp
Milk-1/4 cup
Roasted crushed peanuts- 2 tbsp.
Assorted seeds-2 tsp- flax, sunflower, pumpkin, melon seeds.
Mint and coriander leaves- 2 tbsp. mix
Method:
1. Prepare all the ingredients for the tempered curd rice recipe.
2. In a mixing bowl combine together the cooked white/brown rice and add the beaten curd and milk and mix it all well and keep refrigerated for 20 mins.
3. To prepare the tempering heat oil and ghee in a tadka pan and add in the ingredients one by one and allow them splutter and crackle and after about 15 seconds add this tempering to the bowl of curd and rice mixture and give it a nice mix. I prefer to add a few nuts and seeds as well to the curd rice to add more value into it from roasted crushed peanuts to toasted nuts and seeds like flax seeds, pumpkin seeds, sunflower seeds etc.
Recipe- 5] DAHI PAKODE WALI KADHI
[FRITTERS STEEPED IN TEMPERED CURD BASED CURRY]
Ingredients:
For the pakode/ fritter mix:
Besan-1 cup
Salt to taste and soda bi carb one pinch
Red chili powder-1/2 tsp
Jeera powder-1/4 tsp
Ajwain-1/2 tsp
Sliced onions-1 med sized
Coriander-1 tbsp. chopped
Green chilies-1 tsp chopped
Little water to make the mixture
Oil-1 tsp
Oil to deep fry the fritters
For the kadhi mix/ curry:
Curd- 1 and a half cup beaten.
Besan-1 and a half tbsp.
Salt to taste
Turmeric powder-1/2 tsp
Red chili powder-1/4 tsp
Water as required
Kasuri methi-1 tsp
Ginger- 1 tsp chopped
Oil/ ghee- 2 tsp for the tempering
Hing-1 pinch
Curry leaves- 8-10 no
Slit red and green chilies-1-2
Mustard seeds-1/2 tsp
Cumin seeds-1/2 tsp
Coriander leaves to garnish- 2 tbsp. chopped
Method:
1. Prepare the ingredients for both the segments of the kadhi pakoda recipe.
2. In a mixing bowl combine together the ingredients for the pakoda and mix well to a dropping texture and drop small portions into medium hot oil in a kadai and deep fry them to a nice golden color and keep aside.
3. In a bowl combine together the curd, besan, two cups of water, salt, turmeric powder, red chili powder and beat it all together, rest for 20 mins.
4. Heat oil/ghee and give the tempering with the ingredients and allow to splutter and crackle for a few seconds, add in the curd and besan mixture, kasuri methi and stir it well, simmer and cook for 12-15 mins.
5. Check for taste and adjust salt and texture as desired, add the fried pakode just before serving and garnish with coriander leaves and serve with steamed rice or jeera rice.
Recipe-6] BOWL OF ESSENTIAL NUTRIENTS
Ingredients
Sweet corn-1/2 cup boiled
Green peas-1/2 cup boiled
Tomato- 1 cut into wedges
Apple-1 no cut into cubes, sprinkle 2 tsp lime juice.
Onion-1 no sliced
Cucumber-1 no cubed
Potato -1 boiled cubed
Red/green/yellow capsicum-1/2 no cubed
For the dressing mix:
Curd-1 cup beaten
Salt and pepper to taste
Cooked Amla pulp-2 tsp
Crushed jeera-1/2 tsp
Mint leaves- 4-5 no
Cream cheese- 1 tsp
Cashew powder-2 tsp
Method:
1. Prepare all the ingredients for the healthy bowl of goodness.
2. In a mixing bowl combine all the colorful ingredients and arrange them for the salad, chill for 20 mins.
3. In another bowl combine together the mixture for the curd based dressing and chill for 15 mins.
4. Just before serving drizzle the dressing over the serving salad bowls and garnish with nuts, seeds, micro-greens and fresh herbs etc as desired.
For non-veg options: use boiled cubed eggs, boiled or grilled chicken cubes, chicken sausages, ham, salami etc can also be used as an option.
