Ingredient Ideology | THE RAVISHING RED PEPPER By: Dr. Kaviraj Khialani- Celebrity Master Chef.

THE RAVISHING RED PEPPER

Red capsicum also known as bell pepper belongs to the plant family which offers us colorful varieties of capsicums for us to add a visual appeal to our food and appease our palates creating novel ideas with a touch of creativity and a passion to present ideas that are sure to impress our guests. Red capsicum to me has been very special due to its maturity and ripe status as compared to the yellow and green variety and its taste, flavor, and aroma upon being cooked are just difficult to compare.

As we compare the nutrients in various bell peppers red capsicums have scored the highest on the charts since they are loaded with phytonutrients and have 11 times more content of beta-carotene to offer us via its use and application in our food. Besides being a good source of Iron & Vitamin-C, it is important to highlight here that red capsicums have been listed as a superfood as well out of all other bell peppers.

Red capsicums belong to the same family like cayenne peppers, jalapenos, sweet chili pepper and they have a nice mildly sweet and earthy taste. While they have been known to be native to central and South America, Mexico and were grown in Spain many decades ago. Today we find red capsicums being grown in various parts of the world and are easily available at a vegetable vendor close to us.

Let us have a look at a few Health Benefits of Red Capsicums:

1. High content of Vitamin A – great for the eyes and vision health.

2. Loaded with Vitamin C- is a great source to meet up our daily dietary requirements.

3. Great source of vitamin b-6 and magnesium- it is said that this vitamin and mineral combination helps decrease anxiety while vitamin b6 is also a natural diuretic that helps to reduce bloating and prevents hypertension.

4. Red peppers are said to help increase metabolic rate, which means it increases our metabolism without increasing our blood pressure and heart rate and also helps us to burn more calories.

5. Red capsicums are very high in anti-oxidants and it is one of the veggies with the highest levels of lycopene which helps prevent a number of complications in our body.

LET US HAVE A LOOK AT A FEW CULINARY USES OF RED CAPSICUMS:

1. We have seen green capsicums in our kitchens for a very long time now and from stuffed capsicums with mashed or boiled tempered potatoes to aloo Shimla Mirch ki subzi to adding it to curries and gravies, red capsicums can take lead in being rather more visible and vibrant in the recipes.

2. Red capsicums in the stuffed form look very presentable and add a lot of attraction on the table or in the plate and creates a great appetite and whets the taste buds. While stuffing it from the most commonly used potatoes, to mincemeat, cooked rice with spices and cheese, assorted vegetables, pasta, etc are all welcome.

3. While roasting the red peppers should be avoided at times since it reduces their vitamin c content by around 25% there are ways of doing it by pan cooking and stir-frying. The peppers are able to find their place in Indian cuisine as well as international recipes too.

4. Stir-fried red peppers with bamboo shoots, water chestnuts, assorted legumes/pulses, sprouts, baby carrots, snow peas, etc go very well not only in the visual appeal but also the crunch and texture, on the whole, do not over spice it however for best results.

5. Red peppers are great to add into salads, I like to add them slightly marinated or a little pan fry element attached to it in order to bring out the earthy flavor from them, and also the overall salad gets a new dimension, do not add very creamy or pasty dressings to red capsicum salads, preferred options are citric elements, and light dressings with lime, vinegar, mustard, etc.

6. Adding red peppers to your pasta station is a good choice as it makes the pasta more appealing and nutritionally balanced too. Do not overcook them and maintain the crunch, try adding them to your Mexican tacos, into your salsa, into burritos, tortilla wraps, etc.

7. Red capsicums in stews, curries, gravies, side dishes, mashed potatoes, tikkis, cutlets, hash browns, baked dishes, and dips too are a great option to go for, adding them to our savory quiche, tarts, and puffs, bread doughs in bakery come out great!

8. Red capsicum stuffing with soy keema and little spinach as a filling or stuffing for a multi-grain paratha or into a whole wheat wrap or sandwich is ideal too, Variety of sandwiches fresh or toasted can also include red peppers into them. Adding them to shawarma rolls and Kathi rolls with your veg or non-veg choice of ingredients work well.

9. Red capsicums with brown rice, millets, barley, and other grains work well too, and be it fried rice, pulao, stir-fried concepts, baked dishes, or even stuffing using rice for steamed cabbage parcels, etc are ideal using red peppers.

10. Sauces for continental cuisine from French to Italian to Spanish to fusion cooking can also include red capsicums to add a nice output to the recipes. Use them in combination with tomatoes, garlic, cumin, olive oil, and few mild spices to get the best flavors.

Here are a few simple- easy to make recipes with Red Peppers:

Recipe-1] BHARWAAN RED SHIMLA

Ingredients:

Red peppers- 2-3 no.

For the stuffing:

• Cooked white rice/brown rice- 1 cup

• Oil/butter-1 tbsp.

• Garlic- 1 tsp chop

• Onion-2 tbsp. chopped

• Green chilies- 1 tsp chopped.

• Salt and pepper to taste

• Tomato- 1 small chopped

• Eggs- 2 no beaten/ paneer- 100 gms grated.

• Capsicums-1/2 chopped

• Red chili powder-1/2 tsp

• Coriander powder-1 tsp

• Green coriander leaves- 2 tbsp. chopped

• Cheese- 2 tbsp.

• Sunflower seeds/ flax seeds- 1 tsp

Method:

1. Prepare all the ingredients for the stuffed capsicum.

2. Slit the top cover of the red capsicum and scoop out the seeds and wash them well, reserve the cover for the cooking process.

3. Heat oil/butter add in the garlic, onions, chilies, and saute it for 1 min, add in the tomato, capsicums, salt, and all powdered spices add little water to prevent burning, cook for 2 mins.

4. Add in the beaten eggs and scramble them or add in paneer or any leftover vegetables etc and cook for 2-3 mins on medium flame. Add in the cooked rice, coriander leaves and mix well.

5. Stuff the mixture into the capsicums and add little cheese and nuts/seeds etc and cover them and cook them in a non-stick pan on a low flame with a tsp of oil for 10-12 mins or bake them in an oven at 160 degrees Celsius for 15-20 mins and serve them hot.

Recipe-2] NUTTY RED PEPPER CHUTNEY

Ingredients:

• Red peppers- 2 no.

• Tomatoes- 2 no.

• Oil/ghee- 2 tsp

• Hing-1 pinch

• Curry leaves- 10-12 no

• Jeera- ½ tsp

• Garlic- 1 tsp chop

• Ginger-1 tsp chop

• Red chilies- 2 no slit

• Salt to taste

• Turmeric powder-1/4 tsp

• Red chili powder- ½ tsp

• Water- ½ cup

• Peanuts- 2-3 tbsp. roasted and crushed.

Method:

1. Prepare all the ingredients for the chutney recipe.

2. Heat oil/ghee in a pan and add in the hing and curry leaves and all the whole spices for tempering and splutter them for a few seconds.

3. Add in the chilies, red capsicums cut into small pieces along with tomatoes and saute it all well for a couple of mins, add in the salt and powdered spices and little water and allow to cook on a low flame for 10-12 mins.

4. Cool down the mixture and add it to a blender jar along with the crushed peanuts and add little water or oil and grind it all well, place the chutney into a serving bowl and serve it chilled with snacks or apply it on rotis, wraps, bread slices for sandwiches etc.

Recipe-3] RED PEPPER HUMMUS DIP

Ingredients:

• Red capsicum- 2 no cut into pieces and saute in 1 tsp oil in a pan for 2-3 mins, cool and keep aside.

• Olive oil-2-3 tbsp.

• Garlic- 1 tsp chopped

• Walnuts/cashews/almonds- 2 tbsp.

• Lime juice- 2 tbsp.

• Chilled water-2 tbsp.

• Boiled chickpeas- ½ cup

• Salt and pepper to taste

• Chaat masala-1/2 tsp

• White sesame seed paste- 1 tbsp./ tahini paste- 2 tbsp.

• Olives/pomegranate seeds/jalapenos etc for garnish.

• To serve with cuts of raw veggies/ savory crackers

Method:

1. Prepare all the ingredients for the tempting and tasty dip.

2. In a food processor jar combine together all the ingredients for the dip from chickpeas to red peppers etc and using olive oil and a little chilled water grind the mixture to a nice smooth textured dip.

3. Remove into dip bowls and garnish them as desired, serve it on a platter full of raw cuts of veggies and or with savory crackers or to go along as a relish with a starter, it tastes great with pita bread as well.

Recipe-4] REFRESHING RED PEPPER SOUP

Ingredients:

• Red capsicum- 2 no cut into small pieces.

• Oil/butter- 2 tsp

• Bayleaf-1 no

• Peppercorns-2-3 no

• Garlic- 1 tsp chopped

• Tomatoes-1 cup chopped

• Potato- 1 small chopped.

• Celery- 2 tbsp. chopped

• Salt and pepper to taste

• Mixed herbs- ½ tsp

• Chili flakes-1/2 tsp

• Fresh coriander leaves- 1 tbsp.

• Mint leaves- 1 tbsp.

• Water/veg stock- 3-4 cups.

• Sugar- ½ tsp

• Parsley/ micro-greens to garnish the soup.

Method:

1. Prepare all the ingredients for this refreshing soup being served cold.

2. Heat oil/butter in a pan add in the Bayleaf, peppercorns, and garlic saute for a few seconds, add in the red capsicums and potatoes and give them a nice stir followed by the tomatoes, celery and salt, sugar, seasonings, herbs and spices to taste.

3. Add in the veg stock/water and allow to come to a boil, simmer the soup for 15-20 mins and cool, add in mint and coriander leaves and using a blender puree the soup and pass through a sieve or strainer.

4. Check for seasoning adjust it to taste, add in a little fresh lime juice and mix, chill the soup for 1-2 hours and serve it in small shot glasses or soup bowls garnished with mint/parsley or micro greens.

Make it stand out

Brief About The Writer:

Dr. Kaviraj Khialani- Celebrity Master Chef, is a Mumbai based Author, Writer, Healthy Eating - Lifestyle Specialist, Food Designer, Academician & having mastered over 33 International Cuisines, is also a Food & Beverage Consultant. He has worked with esteemed properties like the Taj Group of Hotels, Kuwait Airways to name a few, he has been awarded several Global and National Awards for his outstanding performance in his chosen field he loves to share his knowledge and experience of over 2 decades with the Food & Hospitality Industry.

Ingredient Ideology | Magnificent Mango By: Dr. Kaviraj Khialani- Celebrity Master Chef.

Magnificent Mango

The king of fruits and the most awaited one every summer is here yet again with a bang and most of us have already had more than one serving of the most interesting & lovable fruit. We usually enjoyed going shopping for mangoes to the fruit markets amidst the wonderful mesmerizing aromas of the mangoes picking and choosing our lot in terms of dozens and crates checking them for quality, size and not to forget getting them at a competitive rate but looking at this current scenario we have opted for ordering them online which is not a bad idea though!

The word mango has been said to be originating from the Portuguese word manga and also refers to the Tamil word mankay where man represents the mango tree and kay means the fruit. While we know of the praiseworthy fruit as the national fruit of India the mango tree is also the national tree of Bangladesh, while the carabao mango is also the national fruit of the Philippines. A popular stone fruit produced from numerous species of tropical trees cultivated mostly for their fleshy edible fruit is a well-known native to south Asia on the whole.

On the topic of mango, it becomes inevitable to list down the varieties we have around us from the famous Alphonso or Hapus variety from Ratnagiri in Maharashtra, Kesar variety from Saurashtra in Gujarat, the Badami from Karnataka, Chaunsa, and Langda variety of mango from Bihar in Uttar Pradesh and the Dashehri from Malihabad in Uttar Pradesh as well there are many more to pick and choose.

Here are a few Health Benefits of Mangoes:

1. Mangoes are good immunity boosters and good for brain health.

2. Mangoes eliminate indigestion and acidity issues.

3. Mangoes give relief from anemia and also helps lower blood pressure.

4. Mangoes improve eye health and also lowers cholesterol.

5. Mangoes alkalizes the body and are also good for the skin.

6. Mangoes are rich in minerals and also a good blood cleanser.

7.Mangoes help reduce stress & rich in folate and vitamins.

8. Mangoes are also high in potassium and fiber.

9. Mangoes are helpful in treating arthritis and also help in weight loss and gain as needed.

10. Mangoes have a good content of magnesium and also help in the treatment of diarrhea.

Let us list a few culinary uses of mangoes in our Kitchens and Bakery- Pastry Sections:

1. The raw mango is the first thing to enjoy in our Chaats, chutneys, aam ka panna, kache aam ki sabzi/curry, etc.

2. The ripe varieties best to indulge are freshly cut and to be enjoyed bite by bite enjoying the mouthfeel of the juicy divine fruit.

3.We of course love to indulge in preparing more varieties from mango starting with the chilled mango milkshake with loads of ice cream, milk and crushed ice, fresh mango pulp.

4. Mangoes go well in the form of a pudding, mousse or a chilled soufflé as well. The continental options also take it into trifle puddings and even mango cheesecakes and more.

5. A cream decorated cake with loads of fresh mango used on the top is a perfect visual treat and to bite into the chunks of mango and cream within is just too hard to explain when it comes to cakes and pastries.

6. While there are options to add mangoes into shortcrust pastry tartlets with cream and custard, there are also Indian sweets to try like a mango basundi, a mango brown rice phirni, date and mango kheer, a baked Gulab Jamun with mango sauce, mango malpuas with Gulkhand rabdi.

7.Mangoes also are befitting quite well when it comes to doing savory preparations in international cuisines from a fresh mango salsa, to a chunky mango sauce to go with grilled chicken or fillet of fish, grilled prawns, etc mangoes are well accompanied since they are tart and sweet both.

Here are a few recipes with Mango to enjoy this Season!

MANGO & BROWN RICE MEAL BOWL

Ingredients:

• Mango – 1 cup cubes of your choice, Alphonso recommended.

• Olive oil/ butter- 2 tsp

• Bayleaf – 2 no

• Peppercorns- 4-5 no.

• Garlic -1 tsp chopped

• Onion- 1 small chopped

• Salt and pepper to taste

• Brown rice- 2 cups boiled/cooked.

• Red/green/yellow capsicums-1/2 cup small cubes

• Cherry tomatoes- 4-5 no 

• Mint/coriander/parsley- 2 tbsp.

• Lime juice- 2 tbsp.

• Blanched veggies- zucchini, broccoli, carrot cubes, beans, etc

• Boiled chickpeas-1/2 cup

• Red chili sauce- 2 tsp

• Soy sauce- 2 tsp

• Hot garlic/schezuan sauce- 2 tsp

• White vinegar- 1 tsp

• Flax seeds/ pumpkin seeds- 2 tsp

Method:

1. Prepare all the ingredients for the quick toss meal bow.

2. Heat oil/butter in a pan add in the Bayleaf, peppercorns, garlic, and onions, and saute for 1 min.

3. Add in the veggies, boiled chickpeas, seasonings, sauces, and toss well, cook for 2 mins, add in the brown rice and stir it well, add some fresh herbs like basil, parsley, coriander, mint, etc and cook for 1 min.

4. Turn off the flame and add in the lime juice, allow to rest for 2 mins, portion out the fried rice into a serving dish, top it up with the mango cubes and nuts/seeds to taste and relish this dish.

2] MEXI GRILLED CHICKEN WITH MANGO RELISH

Ingredients:

Chicken breasts- 4 no. 140 gms each boneless.

For the Marination:

Oil-2 tbsp. + 2 tsp lime juice + salt and pepper to taste+ Mexican spice and seasonings/ peri peri spice powder- 2 tsp

For the Mango Relish:

• Fresh alphonso mango- 1 cup cubes

• Cucumber- ¼ cup cubes

• Avocado- 1 peeled and cut into cubes.

• Spring onions- 3-4 no cubes

• Tomatoes- 1 small cubes

• Celery- 2-3 tbsp. chopped.

• Ginger- 1 tsp shredded

• Garlic- 1 tsp chopped

• Green chilies- 2 tsp chop

• White vinegar- 2 tsp

• Salt and pepper to taste

• Fresh mint and coriander leaves – 2 tbsp.

• Fresh basil leaves- 2 tbsp.

• Sunflower seeds/ chia seeds- 2 tsp.

• Sugar- ½ tsp

Method:

1. Prepare all the ingredients for the chicken and marinate the same for 20 mins, using a griller or grill pan cook the chicken well on both sides/bake if needed.

2. In a separate bowl combine together the ingredients for the mango relish and give them all a nice mix, allow to chill for 20 mins.

3. On a serving platter assemble the hot spicy grilled chicken breasts and top it up with the mango relish and serve with brown bread/ garlic toasties etc.

3] SPICY ASIAN MANGO SALAD

Ingredients

For the base of the salad:

Assorted lettuce leaves- iceberg/ Lollorosso/ romaine – 1 cup

For the body of the salad:

• Mango- 1 cup cut into long shreds

• Cucumber- 1 no cut into shreds

• French beans- 1/ cup blanched

• Tomatoes-1 no cut into shreds

• Boiled chicken shreds- ½ cup for non-veg can be added

• Sliced roast meat-1/4 cup for non-veg can be added.

For the dressing of the salad:

• Olive oil/ oil- 2 tbsp.

• Lime juice- 2 tsp

• Salt and pepper to taste

• Mint leaves- 2 tbsp.

• White vinegar- 2 tsp

• Brown sugar- 2 tsp

• Thai small red chilies- 2 tsp chop

• Tomato juice/ sauce- 2 tbsp.

• Mustard paste- 1 tsp

• Coriander and basil- 2 tbsp.

• Flax seeds/ sunflower seeds/ chia seeds- 2 tsp.

• Roasted lightly crushed peanuts- 2 tbsp.

For the garnish of the salad:

• Roasted assorted nuts/olives- black and green/ gherkins/ capers- 2 tbsp.

Method:

1. Prepare all the ingredients for the salad and keep chilled.

2. Arrange the base of the salad on the serving plate or in the salad bowl.

3. Toss together the ingredients for the dressing of the salad in a bowl and then mix it all up with the body of the salad.

4. Arrange the salad on the serving plate and garnish appropriately and serve chilled.

4] TROPICAL SWEET NOTE

Ingredients:

• Fresh mango pulp- 2 cups

• Fresh cream-1/4 cup beaten and sweet.

• Gulab jamuns- 3-4 no.

• Chopped dates- 2-3 tbsp.

• Chopped assorted nuts- 2 tbsp.

• Crushed digestive biscuits- ¼ cup or crumbled brownies.

• Sliced cherries- 2-3 tbsp.

• To garnish praline or chikki, mint leaves/ chia seeds/ nuts.

Method:

1. Prepare all the ingredients for the dessert.

2. Using dessert bowls or glasses we shall be setting this sweet dish.

3. Start with a layer of chilled mango pulp, sprinkle digestive crumble or soil as we call it, break up the Gulab jamuns and place them, add dates, nuts some more fresh fruits or jelly if desired in between add little cream as well and some seeds of your choice or mint leaves for garnish.

4. Chill the dessert well for 2-3 hours and serve it, also add fruits like figs, chickoo, dragon fruit, etc as well in this sweet.

Brief About The Writer:

Dr. Kaviraj Khialani- Celebrity Master Chef, is a Mumbai based Author, Writer, Healthy Eating - Lifestyle Specialist, Food Designer, Academician & having mastered over 33 International Cuisines, is also a Food & Beverage Consultant. He has worked with esteemed properties like the Taj Group of Hotels, Kuwait Airways to name a few, he has been awarded several Global and National Awards for his outstanding performance in his chosen field he loves to share his knowledge and experience of over 2 decades with the Food & Hospitality Industry.

Ingredient Ideology | summer mocktail JAMUN WATERMELON QUENCHER By Chef Rizwan

JAMUN WATERMELON QUENCHER (8 serves)

Ingredients

• Fresh watermelon diced- 7 cups

• Fresh Jamun(seedless)- 8 to 10

• Mint leaves - 1/2 cup

• Sugar- 100 gm

• Black pepper- 10 gm

• Salt - a pinch

• Soda water - 750 ml

Procedure

1. Blend 7 cups of watermelon, seedless Jamun, and sugar until smooth. Strain through a mesh strainer to remove any seeds or pulp, reserving the juice.

2. Add fresh watermelon juice, crushed black pepper, and a pinch of salt to a large pitcher. Stir to incorporate.

3.Chill for 2-4 hours.

4. Before serving, stir again. Fill a glass with ice. Pour in the watermelon mixture until the glass is ⅔rds of the way full. Top off the glass with chilled soda water.

5. Garnish with fresh mint and watermelon slice if desired.

Note- Jamun crush could be used as an alternative to fresh jamun.

Ingredient Ideology | Corona Culinary Covishield By: Dr. Kaviraj Khialani- Celebrity Master Chef.

Recovery & Revival Concepts While Corona Recovery Process

Treat up yourself to the best but eat well & rest is also one of the citations these days which we need to look at and follow up while we are on the way dealing with Covid-19 and since we all are aware that we need a strong immunity level built up taking place during the recovery days a few tips from our culinary collection can also assist us to do it well. 

Most people these days are adapting themselves to various styles and methods and combo treatments from allopathy to Ayurveda, naturopathy, and more! We must however take all advice and reconfirm any readings with our nutritionists and they only take up one or more of them to help better suit our system and help it heal faster.

Firstly, we need to be strong come what may, since stress pulls down our immunity levels drastically which is not a good sign instead we need to be calm, patient, and slightly more alert once the tests are positive. Let us now look at a few helpful pointers listed below as suggested by a few experts and studies on the culinary Covishield.

Trivia on Culinary Aspects Associated with Covid Treatment:

1. Drink warm/lukewarm water at least 3 to 4 liters, throughout the phase and continue following it for days and weeks to go.

2. Alter your diet immediately as we have heard “You are what you eat!” Now it would be Eat light, feed wise & rest right to sit up upright to face the tide!” it is time to eat limited, but nutritious and low in oil & fats, sodium, and spices.

3. It is suggested to be on a protein-rich diet ideally while recovering, would be great to be on a vegetarian diet ideally which is also protein-rich. Also, follow the policy of cook fresh eat fresh! Do not store the cooked food for a long time and again re-heat & consume.

4. As a guide to keeping inflammation and bacterial growth at bay, we would suggest to keep wheat away from the diet for a few days and also keep away wheat-based products for a while, instead recommended consuming brown rice, pulses like rajma, black eye peas, and opt for gluten-free flours like oats flour, soy flour, etc for your chapattis, etc.

5. We also need to keep away sweets and sugar in all forms hence none of your favorite Gulab jamuns, malai sandwich or rossogulla, phirni etc for some time, it’s time to revamp your diet.

6. Mucus formation needs to be taken care of in the system during these times, therefore it is suggested to avoid milk and milk-based/dairy products as well as not to be included in the diet for a while.

7. On a positive note, one can try consuming roasted pounded Flaxseed powder, 1 -2 tsp per day, depends on how well you can have the intake and acceptance by your body, also try having organic honey a tsp or so in a day, it does have benefits to offer as well.

8. We have often heard of fresh turmeric being great when it comes to remedial measures and it has been handy in our kitchens for ages now, try fresh ground turmeric paste with little crushed black peppercorns and a few tulsi leaves and have it as a mix in the morning to start your day on an empty stomach, it has worked for many.

9. During this recovery and rebuilding of strong immunity levels in our body it is important to make healing energy available on our plates as well and what better than a small portion of boiled rice, with a dal which is made non-spicy, less oil and salt little drinkable works well. Furthermore, we are aware of the best nutrient-rich voted Indian favorite dal khichdi- have this made with yellow or green moong dal, mildly to low in spices and salt levels. For the dessert and sweet tooth, lovers go for a small portion of a ripened sweet papaya!

10. Taking positive culinary moves to waive off the positivity from the test reports would be to include tisanes or herbal teas, ginger- cinnamon tea, or a combination of black pepper and tulsi chai, have this few times a day in small portions with no sugar and no milk, try adding giloy though!

11. Drumsticks as we mentioned in our immunity-boosting list earlier is a true friend and support here, have a nice light soup made with drumsticks- I make this like a short but with no oil, just with curry leaves, pepper, ginger, choose between ajwain or jeera,  a touch of lime, turmeric, fresh coriander, mint with cut-up drumsticks in boiling water with a pinch of pink or Himalayan salt if available, cook the drumsticks in the soup pot, extract and strain out the flavors of the drumstick, nice and mild, sip on this one for a few days!

12. A few foods from the Pre-Biotic category are also helpful and come in handy here to boost up our immunity levels for instance gradually we can start using a little garlic, ginger, onion, ripened banana, fresh coconut, fermented foods, brinjal, and even raw tomatoes in our healthy cooking drive to also support good gut bacteria in our system which goes for a little toss due to antibiotics.

13. Experts also suggest including sattu in the special diet after the initial few days it is possible to do a desi protein shake kind of concept here and sattu goes well with roasted jeera powder as well, having a couple of spoons of this mixture should be good.

14. Sprouted and ground moong dal or mix dal dosa or cheela concept being made with very little oil on a non-stick tava with light seasonings and flavorings like ginger and onion should be good to start now, can also use little sprouted Kabuli chana once in a while in the above.

15. For those who wish to opt for eggs, may think of including 1-2 boiled eggs or a simple omelet to go once in a couple of days with some multi-grain bread or gluten-free slice bread.

16. Almonds soaked overnight and eaten in the morning would be a good start to the day, have 6-8 of them per day, along with this one can also think of having raisins, figs or Anjeer is available or any other dry fruit as well of your choice can be consumed.

17. We all need a little twist of taste on our palate during these times, try a sweet potato and sprouted cooked/boiled moong dal tikki, with a touch of ginger, green chili, salt, and coriander /mint, and have them like small tikkis shallow fry on a non-stick with very little oil for a change add a little crushed melon, sunflower seeds for a crunch in them.

Here are a few recipe suggestions which can be easily made and are healthy as well:

1] HEALTHY OATS IDLI

Ingredients:

• Oats -1 cup

• Rava/sooji-1/2 cup

• Curd-1/4 cup

• Water- 1 cup to be used and adjust the texture.

• Salt to taste

• Lemon juice- 2 tsp

• Cooking soda/ fruit salt- ½ tsp

• Carrot-2- 3 tbsp. grated

For the tempering:

• Oil/ghee- 1 tsp

• Mustard seeds-1/2 tsp

• Cumin seeds-1/2 tsp

• White urad dal- 1 tsp

• Chana dal-1/2 tsp

• Ginger-1 tsp grated

• Cashews- 2-3 no. chopped 

• Hing- 1 pinch

• Green chili-1 no chop

• Curry leaves-4-5 no.

• Coriander leaves- 2 tbsp. chopped

Method:

1. Firstly, dry roast the oats in a non-stick pan for a few mins, cool slightly and grind it to a powder using a dry grinder.

2. Now heat the oil/ghee and prepare the tempering as listed above, add in the rava and powdered oats and mix them well on a low flame add salt and keep aside to cool completely.

3. Add water and curd or use buttermilk to make a nice batter for the idlis, adjust the texture and cover, set aside for 10-15 mins, now add lemon juice, carrot, coriander, nuts to the batter and finally add fruit salt and mix well.

4. Place the idli maker on the flame meantime with water, grease the idli moulds and pour the batter in each mould and continue with the steaming process once it comes out clean with a toothpick, carefully remove the idlis and serve with coconut chutney.

2] SATTU KA HEALTH SHAKE

Ingredients

• Sattu ka atta- 2 tbsp.

• Almond powder/ cashew powder- 2 tsp

• Soy milk- 1 and a half cup

• Green elaichi powder- ¼ tsp

• Raisins-1 tsp chop

• Dates- 2-3 no. chop

• Turmeric powder-1/4tsp

• Saffron- 2-3 strands

Method:

1. Prepare all the ingredients for the shake.

2. In a pan add the soy milk, add in the chopped dates, saffron, turmeric, add the sattu, nut powder and cook well for 3-4 mins.

3. Add elaichi powder, raisins and bring a light boil and simmer for 2 mins.

4. Serve the health shake warm to slightly hot and enjoy this 2-3 times a week.

3] MIX DAL KA CHEELA

Ingredients:

• Toor dal- 3 tbsp.

• Yellow moong dal-3 tbsp.

• White urad dal- 2 tbsp.

• Brown rice/white rice- 3 tbsp.

• Oil- to cook

• Sooji- 2-3 tbsp.

• Green chili-2 tsp chop

• Ginger- 1 tsp chop

• Hing- ¼ tsp

• Coriander leaves- 2 tbsp. chop

• Salt to taste

Method:

1. Clean the dals and rice, wash them well and soak them all together in water around 4 cups for around 2-3 hours.

2. Drain the water grind with green chili, hing, ginger to a coarsely fine paste, add few tsp of water as needed.

3. Remove into a bowl, add in the sooji and mix well, cover and keep aside for 15-20 mins.

4. Using a non-stick tava, grease it lightly, using a round spoon/ladle pour the cheela batter onto the tava and spread it evenly.

5. Spray or drizzle very little oil on the sides to assist in cooking once it gets a light nutty brown color, remove and serve hot with chutney or little curd.

4] DRUMSTICK SOUP

Ingredients

• Drumsticks- 2-3 scrape them a little from the top with a sharp knife and cut into smaller pieces and washed.

• Oil-1 tsp

• Cumin seeds- ¼ tsp

• Mustard seeds-1/4 tsp

• Curry leaves- 4-5 no

• Green chili-1 no chop

• Salt to taste

• Ginger- 1 tsp chop

• Water- 4-5 cups

• Black pepper powder- ¼ tsp

• Lime juice- 1 tbsp.

• Coriander leaves- 1 tbsp.

Method:

1. Prepare all the ingredients for the healthy soup.

2. Heat oil adds in the tempering ingredients add in the drumstick pieces and salt, pepper, water and bring to a boil, simmer for 15- 20 mins or 3- 4 whistles using a pressure cooker.

2. Cool down slightly and press down and extract the drumstick pulp into the soup, strain the entire mixture into a fresh saucepan and bring it back to a boil, now check for salt, add lime and coriander and serve hot.

5] NUTRI RICH MOONG DAL KHICHDI

Ingredients:

• Boiled brown rice/white rice- 1 cup cooked.

• Yellow moong dal- 1 cup boiled and mashed

• Oil/ghee- 1 tsp

• Hing-1/4 tsp

• Ginger- 1 tsp chop

• Slit green chili-1 no

• Cumin seeds-1/2 tsp

• Salt to taste

• Curry leaves- 4-5 no

• Turmeric powder-1/2 tsp

• Coriander powder-1/2 tsp

• Coriander leaves- 2 tbsp.

• Tomato- ½ cup chop.

• Lime juice-2 tsp.

• Roasted crushed peanuts- 1 tbsp.

Method:

1. Prepare all the ingredients for the khichdi recipe.

 2. Heat oil/ghee add in the ginger, hing, chili and tomatoes.

3. Add in the spices, salt, boiled dal and rice and mix well.

4. Cook on a medium flame for 8-10 mins.

5. Adjust texture using hot water and get the khichdi to a slightly

Mashed texture, add lime juice and crushed peanuts.

6. Serve hot garnished with fresh coriander.

On a concluding note: Keeping it simple- light & easy is the key! do not be in a rush to go very heavy on the intake of foods high in carbs, fats etc. look at the balance in the nutrition chart for a couple of months from here, have adequate sleep and take good rest. Avoid too much of physical activity do not strain your mind, brain and body too much with work pressure/stress etc for few weeks, as we agreed upon Health is Wealth! Take regular medications as prescribed, do continue a few steam inhalations, and also saltwater gargles couple of times a day. Revitalise yourself and revive all those aims, goals and ambitions after a little break and me -time, which is most needed during these times. Stay Safe, Eat Healthy and Stay Fit!

Brief About The Writer:

Dr. Kaviraj Khialani- Celebrity Master Chef, is a Mumbai based Author, Writer, Healthy Eating - Lifestyle Specialist, Food Designer, Academician & having mastered over 33 International Cuisines, is also a Food & Beverage Consultant. He has worked with esteemed properties like the Taj Group of Hotels, Kuwait Airways to name a few, he has been awarded several Global and National Awards for his outstanding performance in his chosen field he loves to share his knowledge and experience of over 2 decades with the Food & Hospitality Industry.

Ingredient Ideology | THE DILL DEAL By: Dr. Kaviraj Khialani- Celebrity Master Chef.

Dill leaves a popular sharp and pungent green from the herb family is well known to us. It is one of those interesting ingredients available all year round and can be easily incorporated into our meal plans and variety of dishes though we are a little picky and choosy about using it very often.

It is one of that fresh herb which has well placed itself in a variety of courses and categories of dishes in various international cuisines. My experience with dill has been wonderful and it’s great to add it into lentils, dough for paratha or even pasta for that matter, I also tried gnocchi with potato and semolina once with a touch of dill in it and it was just wonderful to go along a nice saffron cream sauce and wild mushrooms!

Dill leaves also called as sua bhaji or shepu in our local markets are best to use fresh, some of us also dry and store it for later use depending on recipes. It’s always good to refresh it under running water and place it in chilled water for a few mins and then use it. This multi-tasking flavor bunch as I usually address it as has a lot to offer us nutritionally as well.

Health Benefits of Dill Leaves:

• Dill leaves are a good source of manganese, iron and magnesium.

• They are also regarded good source of calcium & are good for bone health.

• It is good for the kidneys and spleen, prevents infectious diarrhea.

• Dill is known to be helping activate bile and digestive secretions.

• It is also considered to be a good immunity-boosting ingredient.

• It has calming properties and also helps with insomnia.

• Dill leaves help manage diabetes and also prevent excessive gas.

• It is helpful in free radical protection, to stop hiccups, 

And is also an anti-bacterial-rich ingredient.

Here are a Few Culinary Uses of Dill Leaves:

• Dill has been in our Indian kitchens in numerous ways and in all seasons, I remember mix dal vadas with dill during monsoon with a curry leaf chutney and a piping hot cuppa filter coffee.

• Dill goes well with dals and lentils in daily cooking as well, yellow moong dal tadka with a handful of dill is just too good.

• I also enjoy dill with cucumber, mint, garlic, and greek yogurt in the form of a summer salad, a chilled dip format to go with crackers works well too!

• Dill in parathas either in the dough or in the stuffing with boiled mashed sweet potatoes, green chili, and a dash of roasted crushed jeera is great with a bowl of curd.

• Seafood has been well associated with dill leaves and a lot of continental, far-east, and even American and English recipes use dill with Salmon, Bassa and other varieties including butter garlic prawns with dill is yum!

• Dill aur soy ka dum pulao, try this one with brown rice with a tempering of Bayleaf, peppercorns and green chilies this pulao is a sure hit with boondi ka raita!

• Salad dressings with mayonnaise also prefer dill with seafood elements attached for instance the tuna dill potato salad is very popular with mayo and splash of lime into it.

• Getting dill into baking some of my all-time favorites remain the roasted garlic and dill bread rolls, sun-dried tomato and dill baguettes, dill and olive croissants with cream cheese, dill and peri - peri spice tomato bread.

 Here are some easy to make and tasty recipes with Dill:

1] DILL WALE AATISHI ALOO 

[Dill and spiced potatoes]

Ingredients:

• Sweet potatoes- 400 gms. Peeled and cubed

• Oil/ghee- 2 tbsp.

• Hing- ¼ tsp

• Slit green chilies- 2-3 no.

• Ginger- 1 tsp chop

• Curry leaves-8-10 no

• Salt to taste

• Red chili powder- ½ tsp

• Turmeric powder-1/4 tsp

• Dhaniya powder- 1 tsp

• Water-2-3 tbsp.

• Fresh dill leaves- 2 tbsp. chop

• Aamchur powder-1/2 tsp

• Lime juice-1 tsp.

Method:

1. Prepare the sweet potatoes and all other ingredients.

2. Heat oil/ghee in a pan and add the ingredients to temper one by one and then add in the sweet potatoes and mix well.

3. Add little water and salt and cover, cook them in steam for 12-15 mins.

4. Now add in the powdered spices, mix well and add dill leaves- roughly cut and saute for 1-2 mins.

5. Finally add aamchur, lime and toss – serve hot.

2] DILL AUR SOY WADI KI SUBZI

[dill with soy chunks in a mild spice mix]

Ingredients

• Dill leaves- ½ cup roughly cut

• Soy chunks -1 cup soaked in warm water -10 mins.

• Oil/ghee- 2 tbsp.

• Ginger garlic paste- 1 tsp

• Chop green chilies- 1 tsp

• Dry red chili-1 -2 no

• Onions-1/2 cup chop

• Tomato- 1 small chop

• Turmeric powder-1/4 tsp

• Dhaniya jeera powder- 1 tsp

• Red chili powder-1/4 tsp

• Salt to taste

• Curd- 2 tbsp.

• Aamchur powder-1/2 tsp

• Water-1/4 cup as needed.

Method:

1. Prepare all the ingredients for the subzi.

2. Heat oil/ghee in a pan add in onions and saute till pink, add in the ginger-garlic chilies and saute.

3. Add in tomatoes and all powdered spices little water and soy chunks and bhunao.

4. Cover and simmer for 8-10 mins then add in thick beaten curd and mix well, simmer add dill leaves and cook for another-4-5 mins. Serve hot with phulkas, chapati.

3] DILL & PRAWN PASSION SUMMER SALAD

Ingredients

For the body of the salad:

• Boiled eggs-1 no cubed.

• Prawns- 500 gms, shelled, deveined, poached/boiled/grilled.

• Cucumber-1/2 cup cubed.

• Shallots-3-4 no sliced.

For the base of the salad: 

• iceberg or assorted lettuce-1 cup.

for the dressing of the salad:

• dill leaves- 2 tbsp. chop

• mayonnaise – 1 cup

• mustard paste-1/2 tsp

• lime juice- 1 tsp

• salt and pepper to taste

• white wine-2 tsp.

for the garnish of the salad:

• micro-greens/cherry tomatoes/bell peppers/ seeds/nuts.

method:

1. Assemble all the parts of the salad as per the above list.

2. In a mixing bowl combine together the ingredients for the dressing and mix well.

3. Add in the body of the salad to the dressing and toss well.

4. Arrange the base on a salad plate and top with the body and dressing, garnish appropriately and serve chilled.

Recipe-4] SPICED DILL PILAF RICE

Ingredients:

• Basmati rice- 1 and half cup

• Oil/butter-2 tbsp.

• Garlic- 1 tsp sliced

• Onions- ½ cup chopped.

• Bayleaf-2 no

• Peppercorns- 4-5 no

• Salt and pepper to taste

• Veg stock/ water- 3 cups approx.

Assorted roasted nuts/seeds- for garnish.

Method:

1. Pick, wash and soak the rice for 12-15 mins.

2. Heat oil/butter in a pan add in the whole spices followed by onion and garlic and saute well.

3. Add in the drained rice, salt and pepper mix well and add double the amount of water or stock and bring to a boil, simmer cover and cook the rice, once water is absorbed add in the dill leaves and cook another 2 mins.

4. Once done serve hot garnished with nuts/seeds and serve with dals, kormas, curries, non-veg gravies etc.

Brief About The Writer:

Dr. Kaviraj Khialani- Celebrity Master Chef, is a Mumbai based Author, Writer, Healthy Eating - Lifestyle Specialist, Food Designer, Academician & having mastered over 33 International Cuisines, is also a Food & Beverage Consultant. He has worked with esteemed properties like the Taj Group of Hotels, Kuwait Airways to name a few, he has been awarded several Global and National Awards for his outstanding performance in his chosen field he loves to share his knowledge and experience of over 2 decades with the Food & Hospitality Industry.

Ingredient Ideology | 12 AFFIRMATIVE ANTI AGING FOODS Dr. Kaviraj Khialani- Celebrity Master Chef.

ARTICLE FOR HOSPEMAG: BY – DR. KAVIRAJ KHIALANI- CELEBRITY MASTER CHEF. 12 AFFIRMATIVE ANTI AGING FOODS

While aging is said to be a part of the life cycle and all of us slowly and gradually move towards that stage however it has also been related to the kind of food we eat and the lifestyle we live as well. In the broader sense aging has also been spoken about as when the single cells in a living organism have ceased to be dividing and being a natural process each one of us must undergo this phase at their own time and pace. 

As we all are aware of the three types of aging namely biological, psychological and social. There are also various signs of aging as well which are linked to our skin, pores, wrinkles, and fine lines, puffy eyes, etc. there are a few suggested remedies to delay these from occurring among us to an extent by taking proper care of our diets, nutrition, physical activity, etc.

Here are the top 12 Affirmative Anti- Aging Foods which we all should include in our system much before in order to reap their benefits!

1] AVOCADOS: These are power-packed with a whole lot of nutrients that add a lot of glow and shine into our skin and also add value to our meals from a king-size breakfast to a healthy avocado smoothie or simply a tossed salad! An avocado hummus, a salsa, and a sauce to go with your favorite grills is a great choice to add it in.

2. BERRIES: these are also in the category of superfoods where their essential and vital contribution is of great value into our foods from a morning bowl of cereals to a porridge, a couple of them into our shakes and a few of them with our desserts as well make a whole lot of difference looking at its positive support. Include berries to go with your whole meal pancakes, and also a part of your salad jar concepts and in dressings as well.

3. BROCCOLI: This is one of the vibrant and attractive veggies we have sister concern to cauliflower but yes much more giving in terms of quality and nutrition also. It is very popular with stir fry dishes, a nice broccoli almond soup can be enjoyed chilled and warm too, must have a couple of these in a week on our plates. Include this veggie in a blanched format, do not overcook it or discolor it while cooking.

4. COCONUTS: this one is a wonder fruit and it has so much to offer from the water to the flesh to the oil and more. Tender coconut flesh/malai is so very yum and the water is just the right one to add to our intake. Fresh coconut milk extract being used in our curries and gravies also means a lot when it comes to imparting goodness.

5. LEMONGRASS: most commonly used in making our cuppa chai used very often by most of us, the refreshing flavor and aroma are so very relaxing and de-stressing. Lemongrass is also used in our cooking for instance using it in our soups, curries, gravies, and dishes with rice and noodles as well. Must include it in our recipes and daily diets, flavor it in your drinking water as well with a little mint.

6] NUTS: essential oils, nutritionally balanced full of good qualities to offer us and help us look better and feel better. For instance, a lot of us consume almonds soaked in water overnight as one of the first things going into our body in the mornings, similarly, walnuts are considered great for brain health. Must include a variety of them from cashews, to raisins, pine nuts, pecan nuts, hazelnuts & pistachios. For example, peanut butter is a very enriched ingredient for using it in our recipes.

7] PINEAPPLE: one of the best tropical fruit we have on our side, full of essentials like vitamin C, good for the eyes, reduces inflammations, helps to fight skin damage as well. Besides pineapple is also good for blood circulation and is a great immunity booster ingredient. Include it in form of fresh-cut in salads, in our cooking, and baking/ grilling as well as it adapts itself very well.

8] POMEGRANATE: These red peals are filled with the richness of the correct proportion of nutrition including helping us control blood sugar levels, helps prevent anemia, good for our teeth, skin, and hair, helps prevent premature aging. It is good to consume as a fresh juice, add them to your fresh fruit salads, add them to your health shakes and smoothies as well.

9] SPINACH: It helps to alkalize our body, helps fight acne and wrinkles, high in iron content, contains a good number of vitamin b like B-6, B-1, Riboflavin, Folate, etc. spinach is also rich in omega- 3 and it is said that drink your greens, combine spinach into your power-packed shakers and blend them with nuts, seeds, berries and enjoy them. Cooking with spinach is also common as a part of our Indian cuisine and it can be easily incorporated into our meals.

10] SWEET POTATO: It is rich in Vitamin-D content, a generous amount of magnesium, it minimizes sugar absorption in our body, improves digestion. Sweet potatoes are also rich in vitamin b6 and a great source of ascorbic acid. Have sweet potatoes in all your regular potato recipes, substitute them, and effectively use them in a number of ways from your roasted or baked potato munchies to a nice sweet potato chaat, to interesting subzi and stuffing for your parathas too!

11] TOMATOES: They are a great source of essential nutrients and vitamins, good for the hair, skin, and eyes. They are considered anti-inflammatory, helps purify the blood, helps lower cholesterol, helps improve bone health, and reduces migraine issues as well. Tomato juice, adding them to our salad plate, into our subzis, curries, gravies, etc. tomatoes also help detoxify our body and is a great anti-oxidant as well.

12] WATERMELON: The best part being high in water content around 90 %. Helps cleanse our kidneys, strengthens the bones, it is known as one of the highest alkalizing fruit, it is heart-healthy, hydrates our skin. Watermelon helps maintain body temperature, relaxes muscles, low in calories, and good to detox our body by eating it and including it in our diets regularly. 

On A Concluding Note:

These are just a few of the many such positive foods we have around us which are truly gems and giving in nature the only thing to understand is how to accept and how to inculcate the thought of incorporating them into our lifestyle in order to make the most of them and affirm us with an energy which can help us keep aging a little away from taking over us.

Brief About The Writer:

Dr. Kaviraj Khialani- Celebrity Master Chef, is a Mumbai based Author, Writer, Healthy Eating - Lifestyle Specialist, Food Designer, Academician & having mastered over 33 International Cuisines, is also a Food & Beverage Consultant. He has worked with esteemed properties like the Taj Group of Hotels, Kuwait Airways to name a few, he has been awarded several Global and National Awards for his outstanding performance in his chosen field he loves to share his knowledge and experience of over 2 decades with the Food & Hospitality Industry.

Ingredient Ideology | IMMUNITY BOOSTING FOODS: Dr. Kaviraj Khialani- Celebrity Master Chef.

Keeping in mind the current situation of the pandemic around us we all need to be extra careful, cautious, and composed in our approach towards facing the unprecedented times not to forget the most important fact being “Health is Wealth” It becomes unavoidable to ignore some of the simplest and easy to procure commodities around us in order to keep ourselves in high spirits and maintaining our body temperature during the scorching summer season as well.

Here are a few tried and tested tips and suggestions on what can be on our list of welcome on board ingredients utilizing their beneficial properties in boosting our and our family’s immunity system as well during these trying times. 

1] Drumsticks: this is one of the popular ingredients from our daily pick on vegetables which is said to be a good contributor towards boosting our immunity and also applies for its benefits like shielding protection against any viruses entering our system, an incredible source of minerals, calcium and iron helps to keep us fit, preparing drumstick soup/shorba/curry and subzi is a good way to include it in.

2]Coconut Water: the refreshing beverage as it is known for its intake should always be had fresh and good to have a few times in a week. The nutrients in the water have a ravishing positive effect on our system but if you wish to add a twist into it and a booster of Vitamin C, try adding a splash of fresh lime juice into the coconut water!

3]Garlic: it is called as a sense sensation ingredient, high on Vitamin C content, helps to cure colds, flus and other everyday illnesses. It naturally and painlessly detoxes the body by its inclusion in our diets. It is regarded as a great anti-oxidant as well and has a lot to offer us keeping us safe and sound having garlic around our kitchens and in our plates, soups, sauces, spreads, bread, and our subzis all can include it wholeheartedly.

4] Onion: known as one of the most staple humble vegetables in our kitchens for a long time now, most of us complain of watery eyes when we cut and slice onions, but not to forget the powers it possesses like being helpful in weight loss, it is rich in folate and calcium, potassium as well and our foods mostly revolve around onions from Chaats to gravies to biryanis and to having it sliced with salt and lime to the all-time favorite kachumber.  

5]Turmeric: it seems to be related to the ginger family and has a classic look back with our Indian kitchens. We probably know turmeric well being used in our curries, subzis, and not to forget the turmeric latte these days. It has a warm flavor and loads of medicinal properties. The primary active component turmeric is curcumin which also gives it a nice color and other values as well including potential biological properties.

6]Pumpkin Seeds: These are also regarded as superfoods, varieties of seeds can provide us with substantial quantities of healthy fats like magnesium and zinc which are vital for immune functions in our body, having a few teaspoons of pumpkin seeds in a week in our diets like salads/ health shakes, etc can add a lot of value.

7]Red Capsicums: this vibrant color of our capsicum has been rated highest in the quantity of vitamin c which it offers and is almost 3 times higher than the vitamin c found in an orange. Therefore, strongly recommended to include it into our salads, stir-fries, etc and in our meal schedules during the week to seek its benefits. I also recommend using it in a roast form into sauces, dips, and dressings for salads as well.

8] Ginger: a popular root a well-wisher and a versatile player in our kitchens, I often prefer being used in my chai for its truly robust pungent flavor, be it a common cold or a throat irritation ginger has always been at the helm of assistance. One of the most easily available ingredients must include it in our kadha concepts with lime juice, a little black pepper, and mint and have this reduced in water and a few small sips during the day are extremely beneficial.

9] Jeera Pani: one of the major benefits of having jeera pani is that it offers us a great intake of iron and dietary fiber. It also serves as an effective natural remedy to combat all our gut problems too. Cumin water is also effective in weight reduction and helps in regulating blood sugar levels and lowers cholesterol and is good for our skin as well. 

10] Lemons: they are yet again one of the most popular must-haves in our kitchens at all times, a good dose of this with warm water, regular water all day through in small quantities keep us refreshed and hydrated. Its juice and peel/zest both being useful it is truly a flavor enhancer in our recipes as well. Starting the day with a cup of hot/lukewarm water with a little lemon juice and a touch of honey is truly one of the good options.

Brief About The Writer:

Dr. Kaviraj Khialani- Celebrity Master Chef, is a Mumbai based Author, Writer, Healthy Eating - Lifestyle Specialist, Food Designer, Academician & having mastered over 33 International Cuisines, is also a Food & Beverage Consultant. He has worked with esteemed properties like the Taj Group of Hotels, Kuwait Airways to name a few, he has been awarded several Global and National Awards for his outstanding performance in his chosen field he loves to share his knowledge and experience of over 2 decades with the Food & Hospitality Industry.

Ingredient Ideology | The Charismatic Chickpeas By: Dr. Kaviraj Khialani- Celebrity Master Chef.

The Charismatic Chickpeas

It is commonly known as Kabuli Chana in Hindi and garbanzo in Spanish is a well-known high protein belonging to the legume family. They are one of the earliest cultivated legumes and originally found in the middle-east chickpeas have since become popular across the globe.

It is one of the most popular ingredient and included as a part of our regular diets in the Indian sub-continent. Chhole as we fondly call commonly are made in a number of ways in various parts of India, while it is more popular in the north some of my favorites include the aloo tikki chhole chaat, the street side popular and dhaba style chhole kulche especially in Amritsar is out of the world. Besides we also use chickpeas in a number of ways too from dips to salads and even baked dishes and in stews too.

Health Benefits of Chickpeas:

• They are a good source of fiber in our diets.

• Chickpeas boost the immunity in our body.

• They are rich in calcium and iron content.

• Chickpeas are heart healthy food.

• Helps in regulating hormonal changes.

• Provides a healthy glowing skin.

• Is good to have in order to keep blood pressure in control.

• Chickpeas increases satiety value in our body

• They are also considered good for a weight loss diet.

• Chickpeas are an excellent source of vegetarian proteins.

• They are widely used in vegan diets and are energizing as well.

• Chickpeas are very rich in minerals as well and are nourishing for our system.

Culinary Uses of Chickpeas:

• Also known as Kabuli chana it is significant in our Indian cuisine and very popular in our homes when it comes to chhole Chawal or Chhole Kulche or Bhature are an all-time favorite.

• Chana is also very popular to make cutlets, tikkis for snacks and koftas as well in rich creamy gravies.

• Kabuli chane wala pulao, chhole aur makhane ki biryani, chickpea pilaf rice, stir fried rice with chickpeas and greens are also some ways of using it.

• Chickpeas are also used to make dips like the most famous one being hummus from middle-eastern cuisine it is now also modified in several colors and flavors as well but the best one classic taste still remains.

• They are also good to add into salads as they make you feel full and add a good filler value as well into the bowl.

• Using it in the famous Indian Chaats has ever since been a weakness of many of us, the StreetSide stalls, food counters are so very mesmerizing with varieties of chickpeas being used, must try some nice mashed chick pea dahi bhallas for a change from the regulars.

• The Moroccan and Turkish cuisines also boast of chickpeas in their world famous delicacies called tajine with couscous in which chickpeas are a part of the stew in the tajine with meat/chicken and vegetables.

• Chickpeas mashed up spiced and added as a stuffing into a paratha also creates variety in parathas and is a feel good experience too.

• In some of the cuisines we also use them in stir fried forms as well a little olive oil, garlic, mint and some light seasonings toss the boiled chickpeas in it and add a splash of lime juice and a few crushed roasted peanuts have it like a in between meal snack.

• Kabuli chane with palak gravy, methi Lasooni chhole, the famous Bengali puries called loochies also go well with some nice chana masala.

• It is also grounded and its flour form also is useful in a number of recipes from thickening agent to adding binding and also taste and flavor in dough concepts where gluten can’t find its way.

Here are a few recipes with this charismatic ingredient:

Recipe NUTTY CHICKPEA DIP

Ingredients:

• Boiled chickpeas- 1 cup

• Garlic- 1 tsp chop

• Olive oil- 2 tbsp.

• Peanut butter-1 tbsp.

• Salt and crushed black pepper to taste

• Lime juice- 1 tbsp.

• Chilled water- 2 -3 tbsp.

• Tahini paste- 2 tbsp.

• Mint leaves- 8-10 no.

• Paprika powder- ¼ tsp

• Chaat masala powder- ½ tsp

To serve with: crackers/ sticks of vegetables/ grilled skewers of chicken/ cottage cheese.

Method:

1. Prepare all the ingredients for the dip.

2. In a food processor combine together all the ingredients and adding olive oil and chilled water blend to a smooth paste.

3. Remove into a serving bowl, drizzle little olive oil, sprinkle a little paprika powder, chaat masala powder and few whole boiled chickpeas and some greens for garnish. Serve chilled with varieties as per choice.

Recipe-FUSION CHICKPEA CHAAT

Ingredients:

• Boiled chickpeas- 1 cup

• Boiled groundnuts- ¼ cup

• Blanched moong sprouts-1/2 cup

• For the chaat:

• Onions + tomatoes+ green chilies+ mint + coriander as desired.

• Chaat masala- to taste

• Salt to taste

• Roasted crushed jeera powder-1/4 tsp

• Lime juice- 1 tbsp.

• Imli chutney- 2 tbsp.

• Green mint and coriander chutney- 1 tbsp.

• Mayonnaise- ¼ cup + chili sauce- 1 tsp + tomato ketchup -1 tsp- mix well.

• Fried/roasted peanuts- 2 tbsp. for garnish.

Method:

1. Prepare all the ingredients for the fusion chana chaat.

2. In a mixing bowl combine all the ingredients and toss the chana chaat.

3. Arrange on a serving plate and top with a drizzling of the mayo mixture and serve chilled.

4. As an additional variety add slices of chicken tikka, seekh kababs, boiled eggs, sliced chicken sausages etc.

Recipe- ASIAN CHICKPEA STEW

Ingredients:

• Boiled chickpeas- 1 cup

• Boiled rajma-1/4 cup

• Oil- 1 tbsp.

• Butter-1 tsp

• Bayleaf-2 no

• Peppercorns-4-5

• Garlic- 1 tsp chop

• Onion- 1 med size chop

• Tomato puree-1 cup

• Salt and pepper to taste

• Mixed herbs- ½ tsp

• Chili flakes-1/2 tsp

• Potato cubes- ½ cup

• Carrots-1/4 cup cubes

• Green peas/ French beans/capsicums/corn as desired.

• Peanut butter- 1 tbsp. mixed with ¼ cup warm water + 1 tsp soy sauce.

• Water/veg stock- 2-3 cups

• Raisins/cashews/almonds- 2 tbsp. 

• Coriander and mint leave- 1 tbsp. chop for garnish.

• For non-veg- chicken cubes/ mutton pieces/ prawns.

Method:

1. Prepare all the ingredients for the stew.

2. Heat oil and butter and add in the Bayleaf, peppercorns, garlic, and onion and saute for 15-30 seconds.

3. Add in the tomato and all seasonings and herbs, add a little allspice or garam masala powder if desired.

4. Add in the vegetables of our choice and chickpeas and rajma and saute all well add water or stock, allow to simmer for 10-15 mins, finally add in the peanut butter mixture and stir well, cook for 5 mins.

5. Serve hot garnished with greens and serve along with brown rice or assorted pieces of bread.

Recipe MARINATED CHICKPEA AND QUINOA SALAD

Ingredients:

Boiled chickpeas- 1 cup

Cooked quinoa-1/2 cup

For the marination:

• Olive oil-2 tbsp.

• Mustard paste-1/2 tsp

• Chili sauce-1 tsp

• Salt and crushed black pepper to taste

• Herbs like fresh basil/oregano/thyme/parsley- 1 tsp

• Chaat masala-1/2 tsp

• Roasted crushed cumin powder-1/4 tsp

• Lime juice- 2 tbsp.

• White vinegar-1 tsp

• Sugar-1/2 tsp

• To Add to the Salad: sliced chicken sausages/ boiled cubes of eggs/ saute prawns/ cucumber dices/ cherry tomatoes/ cubes of bell peppers/ saute sliced mushrooms/ boiled American corn/ blanched broccoli/Babycorn etc. [ any choice to be used]

• For the base of the salad:

• Iceberg lettuce/ assorted greens for the base of the salad.

For the garnish of the salad:

Feta cheese/ black /green olives/ fresh micro greens/ parsley/ cherry tomatoes/ sunflower seeds/ flaxseeds.

Method:

1. Prepare the ingredients for the salad as listed.

2. Marinate the chickpeas and keep aside for 15-20 mins.

3. Toss the salad with the other choice of ingredients as per the list above and adjust seasonings.

4. Create a base of the leaves on a serving plate or bowl, place the body and garnish appropriately and serve the salad chilled.

Brief About The Writer:

Dr. Kaviraj Khialani- Celebrity Master Chef, is a Mumbai-based Author, Writer, Healthy Eating - Lifestyle Specialist, Food Designer, Academician & having mastered over 33 International Cuisines, is also a Food & Beverage Consultant. He has worked with esteemed properties like the Taj Group of Hotels, Kuwait Airways to name a few, he has been awarded several Global and National Awards for his outstanding performance in his chosen field he loves to share his knowledge and experience of over 2 decades with the Food & Hospitality Industry.

Ingredient Ideology | PASTA PASSION,By: Dr. Kaviraj Khialani- Celebrity Master Chef.

Pasta is one ingredient close to many hearts and taste buds for various reasons well justified by most of us and seriously taken by a number of us too! Cooking and eating good food not only needs a bit of variation sometimes but also needs to create a bit of interest to try out something which is not the regular always and that’s the kind of thinking which makes us go a long way in creating new concepts and concoctions to please our palate!

Cooking with pasta is now pretty much an old story but the newness that comes to it with our ideology is what keeps it right there on the popularity charts for a long time which shall continue in the future also. From kids to teenagers and to all age groups pasta is a good break from routines making it is fun and so is enjoying it until the last bite!

My experience with pasta goes back to the times when we only had a couple of basic sauces the white and the tomato which were most common and from the very technique of understanding al dente stage- just cooked or can bite into the stage of cooking pasta to trying it out fusion variations it has been simply divine and full of wow factors attached to it from the guests I served some really unusual ones.

It is this wow factor that not only enhances the guest experience at a restaurant but also helps us in the word of mouth publicity on social media as well as getting the guest back for more and most importantly earning his loyalty with us.

Pasta has been known to us in a number of shapes, sizes, patterns, names and colors as well. They go back to a basic classification of small and long, shapes and plan or stuffed varieties. From the fresh homemade pasta to the machines its journey has been wonderful and chefs around the world have contributed immensely towards its development.

Here are 3 Simple, Easy Make and Enjoy Pasta Recipes with a little Twist of Taste for all you Foodies to enjoy:

Recipe-

1. MOMENTUM OF PEACE

[Fettucine pasta tossed in an herbed creamy sauce with fresh sliced mushrooms, star anise and pepper, cooked to perfection]

Ingredients:

• Fettucine pasta- 100 gms, boiled to al dente stage.

• Fresh sliced mushrooms- 150gms.

• For the sauce:

• Oil/olive oil-1 tbsp.

• Butter- 1tsp

• Star Anise- 1 no

• Garlic – 1 tsp chopped

• Onion- 1 small chopped

• Maida- 1 tbsp.

• Water/veg stock-2-3 cups.

• Salt and crushed black pepper to taste

• Mixed herbs & chili flakes to taste

• White wine- 30 ml optional

• Fresh cream- 60ml

• Grated parmesan cheese- 30gms/as per taste.

• Parsley- 1 tbsp. chopped
  
  

Method: 

1. Prepare all the ingredients for the pasta.

2. Boil the pasta to just cooked stage and keep aside, apply a little oil to prevent sticking or boil it just when the sauce is getting ready, and put it in immediately.

3. To prepare the mushroom cream sauce, heat oil and butter in a pan, add in the star anise – this is my additional choice of ingredient here since it goes well with the recipe, it may be avoided as well.

4. Add in the garlic, onions and saute for a few seconds, now add in the mushrooms and saute, add in the flour to thicken up the excess liquid, add in wine if desired.

5. Cook the mixture on a medium flame, add in little veg stock/water and mix, add in the fresh cream a little cheese blend it all well and finally add in the boiled pasta toss well, check for seasonings.

6. Finally serve the dish in a pasta plate, garnish with parsley, olives, cheese and microgreens and serve hot.

Chefs Variations: 

The same pasta can be made in a number of ways with a few alterations like adding an Indian style korma gravy with mushrooms, paneer, and capsicums.

Try the similar option with boneless cubes of chicken, reshmi malai tikka, add in sliced cooked chicken seekh kababs as well.

For the vegetarians who avoid mushrooms can use colorful bell peppers, broccoli, zucchini, snow peas etc too with their pasta.

2. ORANGE MYSTIQUE

[fusilli pasta tossed in a mix of herbs and spicy flavors tomato base with a dash of cream and hint of cheese]

Ingredients:

• Fusilli pasta- 100 gms boiled

For the Sauce:

• Oil/olive oil- 1 tbsp.

• Butter- 1tsp

• Garlic- 1 tsp chopped

• Onions- 1 small chopped

• Tomato puree- 1 cup fresh

• Kashmiri red chili powder-1/2 tsp

• Paprika/chili flakes- 1 tsp

• Salt and pepper to taste

• Mixed herbs- 1 tsp or fresh herbs like basil, thyme, oregano.

• Refined flour- 1 tbsp.

• Veg stock/water- 2 cups

• Fresh cream- 2 tbsp.

• Grated cheese- 30gms.

• Herbs/olives to garnish- 10 gms.

Additional veggie add ons to the pasta- shredded capsicums, boiled corn, broccoli, asparagus, paneer cubes etc.

For non-veg variations: cooked chicken cubes, sliced tandoori chicken or cubes of chicken tikka, fish tikka, tandoori prawns, tandoori lamb chops sliced as well can be used.

Method:

1. Prepare all the ingredients for the pasta.

2. Heat oil and butter in a pan, saute the garlic, onion sautes well until light pink, add in the tomato puree, seasonings, herbs, spices and cook well on medium flame, add little water or stock.

3. Once it starts leaving oil from the sides, add in the fresh cream and mix well, add in the boiled pasta, veggies or non-veg of your choice and cheese and toss well, cook for 2 mins.

4. Serve hot garnished with olives, cheese, fresh herbs and serve.

Chefs Variations:

Try the same recipe with a flavor of Kasuri methi-(dried fenugreek leaves) adding them into the tomato sauce, with a little garam masala powder as well, to slightly Indianise the flavors.

For a denser flavor of fusion, can add a little schezuan sauce to the tomato base sauce and continue with it add spring onion greens as well.

3.HARIYALI AUR PASTA

[a simple yet delectable spaghetti pasta tossed in a green sauce with flavors to entice the senses and a feeling of goodness all over]

Ingredients

• Spaghetti pasta- 100gms boiled.

For the green sauce:

• Fresh basil leaves- 2 cups, stems to be trimmed

• Garlic- 1 tbsp. chopped

• Chilled water- 2 tbsp.

• Olive oil- 4-5 tbsp.

• Salt and pepper to taste

• Parmesan cheese- ¼ cup

• Lime juice- 1 tbsp.

• Nuts- cashew Tukda/ almonds/pista/ pinenuts- ¼ cup

To add on into the pasta:

• Cherry tomatoes- 4- 5 no-cut 1x2

• Sliced olives- 4-5 green/black.

• Blanched snow peas- 10-12 nos.

Sliced roast chicken breast/ poached fish fillets/ sliced boiled eggs/ grilled paneer cubes or tofu/ cooked soy chunks/ butter garlic prawns/ malai paneer tikka etc can be combined with this.

Method:

1. Prepare all ingredients for the pasta.

2. Boil the spaghetti pasta and keep it aside.

3. In a blender jar combine ingredients for the green chutney and mix well.

4. Remove into a bowl, keep in the fridge until used.

5. If serving immediately toss the sauce with the boiled pasta, add your choice of additional ingredients to add color/flavor and texture.

6. Serve at room temperature or chilled ideally garnish with cherry tomatoes, olives, parmesan or cheese shavings.

Chefs Variations:

To prepare the same green sauce differently I also use blanched spinach leaves with some fresh basil, add roasted peanuts, a bit of ginger, garlic, and green chili as well to the chutney and blend it well.

For the pasta, we can toss it in the pan with some olive oil, burnt garlic, and chili flakes a little white wine, and then add it to the sauce.

Brief About The Writer:

Dr. Kaviraj Khialani- Celebrity Master Chef, is a Mumbai-based Author, Writer, Healthy Eating - Lifestyle Specialist, Food Designer, Academician & having mastered over 33 International Cuisines, is also a Food & Beverage Consultant. He has worked with esteemed properties like the Taj Group of Hotels, Kuwait Airways to name a few, he has been awarded several Global and National Awards for his outstanding performance in his chosen field he loves to share his knowledge and experience of over 2 decades with the Food & Hospitality Industry.

Ingredient Ideology | Kidney Beans: King of Beans in Nutritions By: Dr. Kaviraj Khialani- Celebrity Master Chef.

Kidney beans are also known as rajma is a very popular legume and don’t really need a formal introduction, just as the name suggests the shape represents kidneys with a reddish-brown color and thick skin. It has a strong and dense flavor and a slightly mild after taste pleasing to our palates in various forms of its preparations.

Brazil has been known to be the top producer of kidney beans out of the others, it is popular with India and Nepal as well in most curried forms. There are many varieties of these beans available in the market lighter ones in color and also a bit small to big in size.

They are also called king beans of nutrition since they are packed with elements of proteins thus making them a great replacement for red meat in many ways too. The overall composition of its balanced approach in our diet has been strongly recommended and we must include them in various ways in our day-to-day meal plans.

Health Benefits of Kidney Beans:

• Rich in fiber, magnesium & iron content.

• They are considered good for the human brain and its functioning.

• Kidney beans help in maintaining healthy skin.

• They are a good source which helps us reduce weight.

• Kidney beans are regarded as heart-healthy foods since they lower cholesterol levels.

• Kidney beans are powerful immunity boosters.

• They have a good amount of protein which is beneficial for our meals.

• Kidney beans help lower blood pressure and improve blood sugar control.

CULINARY USES OF KIDNEY BEANS OR RAJMA:

• One of the most popular ingredients especially in north Indian homes where rajma Chawal refers to one of the best comforting food in day-to-day cooking made with love and affection by the women of the house.

• Besides being curried or in gravy form served with rice or parathas, rajma also features well in salads, soups, subzi concepts too.

• Kidney beans are also very popular with Mexican cooking as well, they use it in a number of ways by adding it to the tortilla wraps, the burritos, the enchiladas and more.

• Boiled and mashed laced with flavors and spices we can also have rajma tikkis, cutlets, burgers, and sliders, having them mashed incorporating them into a paratha stuffing works well too, how about trying rajma and paneer kofta in a palak gravy.

• Rajma is also well known to have just boiled with a touch of salt, pepper, lime juice, mint /coriander leaves. They add a feeling of fullness to the meals and also help curtail overeating.

Here are a couple of recipes using Kidney Beans:

Recipe-

1] KIDNEY BEAN PATTIES

Ingredients

• Boiled kidney beans- 2 cups

• For cooking the mixture:

• Oil-2 tbsp.

• Ginger-garlic paste- 1 tsp

• Chopped green chilies- 1 tsp

• Chopped coriander- 1 tbsp.

• Chopped mint leaves-2 tbsp.

• Salt to taste

• Garam masala powder- 1 tsp

• Red chili powder-1/2 tsp

• Dried anardana- 1 tsp

• Grated paneer- 50 gms

• Chat masala- 1/2tsp

For the binding:

• Breadcrumbs-1/2 cup

• Maida/corn flour- ¼ cup as needed for coating.

• Oil to shallow fry

To serve with:

Green chutney/ tomato ketchup/dips and salsa.

Sliced onions/slice of lime.

Method:

1. Prepare all the ingredients for the patties.

2. Heat oil and saute the ingredients one by one and add in the boiled beans, seasonings, spices and cook for 3-4 mins.

3. Remove onto a plate, add in the binding agents mix well and shape into a dough like texture.

4. Apply little oil on the fingers and divide into equal portions, slightly flatten them and coat with options as available and shallow fry them until nice crisp on the outside.

5. Serve hot. 

Chefs Variations:

Try the same cutlets with stuffing of cheese and nuts in the center, can also make them nonveg by using mince, boiled chopped eggs etc.

Recipe- 2] KIDNEY BEAN BROTH

Ingredients

• Oil/olive oil- 1 tbsp.

• Garlic- 1 tsp chopped

• Onion- ½ chopped

• Carrots- ½ cup sliced

• Boiled sweet corn-1/2 cup

• Salt and pepper to taste

• Mixed herbs- ½ tsp

• Chili flakes- ½ tsp

• Tomato puree- ½ cup

• Green capsicums-1/2 no cubed.

• Water/veg stock- 3-4 cups

• Boiled rajma- ½ cup

• Chopped parsley/coriander- 2 tsp.

Method:

1. Prepare all the ingredients for the soup.

2. Heat oil add in the garlic, onions and saute for 30 seconds.

3. Add in the tomato puree, salt and seasonings/herbs/spices to taste.

4. Add in the vegetables and mix well, add in the beans and water/stock, allow to simmer for 20 mins.

5. Now shall add in the capsicum last and bring to a boil, adjust the texture of the soup.

6. Serve hot garnished with herbs/grated cheese/ dash of sour cream.

Chefs Variations: Try the same recipe with boiled chicken cubes, use chicken stock for the soup, also can use veggies like broccoli, zucchini cubes, tofu as well in the soup with rajma.

3] KIDNEY BEAN PILAF 

Ingredients:

• Boiled rajma- 1 and half cup

• Basmati rice- 1 and half cup

• Water/stock as needed.

• Oil/butter/ghee- 1 tbsp.

• Bayleaf- 2 no

• Peppercorns- 8-10 nos.

• Sliced onions- 1 cup

• Ginger-garlic paste- 1 tsp mix

• Tomatoes chopped- ½ cup

• Salt to taste

• Red chili powder- ½ tsp

• Dhaniya-jeera powder- 1 tbsp. mix

• Garam masala powder- ½ tsp

• Kasoori methi- 1 tsp

• Cubes of potatoes-1/2 cup fried

• Assorted veggies- carrots/beans etc can be added.

• Green peas- ½ cup boiled

• Assorted non-veg/veggies if any of your choice can be added.

• Fresh coriander- 2 tbsp. for garnish.

• Fried onions- ½ cup for garnish.

  To serve with:

• Choice of raita/ papad/pickle.

Method:

1. Heat oil in a pan add in the whole spices add in the sliced onions and start cooking, add water little by little as they get brown, add ginger garlic paste.

2. Add in the tomatoes, salt and spices, little water, cook well, add in the kasuri methi, rajma, rice and mix all well.

3.Add double the amount of water/stock to make the pulao and allow to simmer, cover and cook in steam.

4. Serve hot garnished with fresh coriander leaves.

Chefs Variations:

Try the same recipe with soy keema and rajma along with additions as desired. We can also make kofta with rajma and paneer and layer the kofta gravy into a biryani concept, grated cheese, fried onions, rose water, and serve hot. Rajma pulao with chicken curry cuts also tastes good in a methi garlic masala.

Brief About Writer:

Dr. Kaviraj Khialani- Celebrity Master Chef, is a Mumbai-based Author, Writer, Healthy Eating - Lifestyle Specialist, Food Designer, Academician & having mastered over 33 International Cuisines, is also a Food & Beverage Consultant. He has worked with esteemed properties like the Taj Group of Hotels, Kuwait Airways to name a few, he has been awarded several Global and National Awards for his outstanding performance in his chosen field he loves to share his knowledge and experience of over 2 decades with the Food & Hospitality Industry.

Ingredient Ideology | Being Friendly with Broccoli By: Dr. Kaviraj Khialani- Celebrity Master Chef.

It is believed that this evergreen and refreshing to look at & nutritious vegetable finds his origin somewhere in the 1500s created by a kale predecessor and much later was cauliflower developed from one of the hundred varieties of Broccoli. While what most of us think is that broccoli came to us much later as compared to cauliflower the white and green duo has been welcomed very well in our kitchens and in our recipes with various cuisines.

Broccoli has been a native to Italy and was found there since the Roman times and since then it moved to various parts of Europe, UK, the Middle-east and Asia since the 1800s. Its uses and adaptations to various cuisines developed ever since and most chefs wanted to have a varied look to their recipes by inviting broccoli to take up suitable space and add its freshness and flavor into the dishes.

While cauliflower remains more popular with us in Indian cooking, it has been one of our all-time favorites in our Indian kitchens with numerous dishes being made from subzis to curries, from Gobi ka Keema to stuffing for parathas.

Broccoli however came in later and its applications have somehow been exposed to us as exotic vegetable being used to make soups, salads, stir-fries, with pasta, as a side dish on main course plates etc.

Here are some of the Health Benefits of Broccoli:

*Broccoli has been regarded as great for the heart health veggie since it has a good mix of all nutrients like fiber, vitamins and fatty acids which support heart health.

* Broccoli is rich in bioactive compounds and also rich in anti-oxidants which is regarded as a boon for human health.

* Broccoli is good for diabetic patients and helps to reduce blood sugar levels.

* Broccoli supports bowel irregularity and also helps in digestion and also in healthy gut bacteria.

*Broccoli also helps in anti-aging due to sulforaphane a compound as its component which is good for our system.

* Broccoli is rich in Vitamin C and Calcium and also is regarded as an immunity-boosting ingredient for our body.

*Broccoli is also good for our bones and joints, being rich in vitamin K it is loaded with goodness, it also prevents our skin from sun damage.

Here are some of the uses of Broccoli in our Kitchens & Bakery products.

• Corn & broccoli tarts, mini veg quiche filled with broccoli, cheese, and peppers.

• Broccoli in a variety of soups in combination with almonds, bell peppers, with cauliflower and spinach.

• It goes well with Asian-style stir fry recipes as well, broccoli-carrots & mushrooms in a light crunch stir fry preparation is a good welcome.

• Broccoli has also been used to make cutlets, tikkis, fillings for samosas, rolls and wraps, tacos, a broccoli basil pesto also goes well as a dip and sauce. Broccoli salsa to top with nachos and a cheese sauce.

• Baked dishes with white sauce, cheese and herb sauce, tomato and chili sauce, etc have also involved broccoli actively and its crunch and mouthfeel are just awesome laced with those sauces in the baked dishes.

• For some innovative additions try using broccoli into your Indian recipes as well, broccoli aloo ki subzi, saunfiya broccoli masala, simla mirch aur broccoli ka saalan, broccoli stuffed parathas, desi fried rice and Tava pulao with broccoli are some of the options.

• Broccoli is one good refresher a bowl of salad for the fitness lovers and it is a real filler ingredient easy to handle and bite to perfection as a part of being a body into our salads, marinate the blanched florets with some wine, vinegar, mustard, and honey dressing and then toss it in the salad to get some more juicy texture and mouthfeel. Add sesame, chia, flaxseeds, pumpkin, or sunflower seeds as well to salads.

• Adding it into canapes and or open sandwiches also looks nice with a variety of ingredients, spreads, dips, and toppings it can be served for evening tea as savory course, high tea menus, etc.

Some Recipes Using Broccoli:

1] Broccoli Beauty Soup

Ingredients:

• Broccoli- 150 gms.

• Olive oil/Oil-1 tbsp.

• Garlic- 1 tsp chopped

• Onion- ½ chopped

• Sweet potato- 100 gms, peeled and cut.

• Cumin seeds-1/2tsp

• Green chilies- 1 tsp chopped.

• Salt and pepper to taste

• Oats- ¼ cup

• Water- 3-4 cups or use veg stock.

• Fresh cream- 2 tbsp.

• Roasted crushed peanuts- 2tbsp.

• Mixed herbs- ½ tsp or fresh herbs like basil/ thyme-5-6 nos.

Method:

1. Prepare all the ingredients for the soup.

2. Heat oil in a pan, add in the garlic, onion and saute for a few seconds, add in the sweet potatoes, broccoli, seasonings, herbs, spices etc to taste and mix well.

3. Add in the oats, mix them well, add water or veg stock, bring to a boil and simmer for 12-15 mins.

4. Cool- puree- strain the soup well, I prefer to use the stems as well of the broccoli for their fiber along with the florets in my soup recipes.

5. Bring the soup back to a boil, add milk –dairy/non-dairy as desired as well, the cream is optional as well in case making for a low cal, I also prefer to use almond or cashew paste with oat/soy milk at times for a creamy texture.

6. Check for seasoning, adjust as per taste and serve the soup hot, garnish with roasted crushed peanuts or flax seeds/sunflower seeds for that crunch along with some fresh herbs/micro-greens, etc.

2] Broccoli Beet Bowl

Ingredients:

For the body of the salad:

Broccoli- 200gms. cut, cleaned, washed, blanched/boiled.

Boiled beet- 2 nos. peel and cut into cubes

Roasted fresh sweet corn- ½ cup

Dates- 3-4 chopped

For the base of the salad:

Assorted lettuce leaves- 1 cup

For the Dressing:

• Olive oil/salad oil- 2 tbsp.

• Honey- 1 tbsp.

• Ginger juice- 1 tsp

• Lime juice- 2tbsp.

• Mustard paste- 1 tsp

• Chia seeds- 1 tsp

• Salt and crushed pepper- to taste

• Chili flakes- ½ tsp

• Chat masala powder- 1/2tsp-optional

• Pomegranate seeds-1/2 cup

For the garnish: assorted sliced nuts/seeds.

Method:

1. Prepare all the ingredients for the salad.

2. In a mixing bowl combine together the ingredients for the dressing.

3. Add in the body of the salad toss well.

4. Arrange assorted fresh lettuce leaves in a serving bowl.

5. Portion out the salad, garnish as desired, and serve immediately. 

Brief About The Writer:

Dr. Kaviraj Khialani- Celebrity Master Chef, is a Mumbai-based Author, Writer, Healthy Eating - Lifestyle Specialist, Food Designer, Academician & having mastered over 33 International Cuisines, is also a Food & Beverage Consultant. He has worked with esteemed properties like the Taj Group of Hotels, Kuwait Airways to name a few, he has been awarded several Global and National Awards for his outstanding performance in his chosen field he loves to share his knowledge and experience of over 2 decades with the Food & Hospitality Industry.

Ingredient Ideology | WARMING UP WITH WALNUTS A BUNDLE FULL OF BENEFITS TO EXPLORE AND IMBIBE By: Dr. Kaviraj Khialani- Celebrity Master Chef.

Walnuts are one of those varieties of nuts which have been known to us for a very long time and come winter come walnuts used to be the call I heard as I grew up from the elders in the house to the kids all would get going working hard to crack those nuts against all possible options to check what’s in store within and relist the fruit from the bundle of joy and well-being.

Walnuts are known to be an edible seed of a drupe and not a true botanical nut, rounded, single-seeded stone fruits of the walnut tree used for its inner goodness upon ripening and nutritive consumption, we often refer to them as Persian or English varietals, not to forget they must be processed and stored properly since their poor storage often makes them susceptible to insect and fungal mold infestations, a mold-infested walnut batch is to be discarded completely.

From having it as it is in its naturally crunchy texture and dense woody mouthfeel to having it in desserts, coffee walnut brownie, date, walnut pancakes, walnut banana bread, in health bars, in chocolates, milkshakes, smoothies, a few main courses as well walnuts have found their space well enough in our kitchen and bakery since a while now.

Let us have a look at them:

Top 10 Health Benefits of Warming up with Walnuts:

1. Walnuts are considered good for hair, skin, bones and assist in graceful aging.

2. Walnuts are high in antioxidants, helps fight stress, are a nutritionally dense form of food.

3. Walnuts assist our body in healthy blood formation, lubricates our digestive system.

4. Walnuts are a rich source of Vitamin E and omega 3 fat from plants including walnuts which is called alpha-linolenic acid [ALA]

5. Walnuts are known to be good for memory and the brain and also improve metabolism.

6. Walnuts also contain Vitamin- B complex, they also strengthen the kidneys and lungs.

7 Walnuts prevent inflammation in the body and prevents constipation and helps digestion in our system.

8.Walnuts help in the treatment of type-2 diabetes and also helps in weight loss and management.

9. Walnuts are also called longevity food, get us good sleep, and also helps reproductive health in men.

10. Walnuts offer us a balance of all the essential nutrients needed on a daily basis for smooth functioning and also its consumption gives a feeling of satiety and fullness.

Top 10 Culinary Uses of Walnuts:

1. Adding walnuts to health shakes and bars, having them in between the meals during the day, having them in warm milk before sleeping at night, walnut cinnamon cookies & soy walnut biscuits are a good choice as well.

2. Walnuts have been used in making Akhroat ka halwa, sheera, and also used in making various Indian sweet look great as a part of the garnish.

3. Using walnuts in salads adding them for that crunch on top is a great option, it also can form the part of the body like in Waldorf salad, try adding it to a vinaigrette dressing it works well too, also a little drizzle of walnut oil on a salad can change its entire mouthfeel.

4. Date & walnut muffins, banana flaxseed and walnut bread, whole-grain pancakes with fruity walnut toppings, walnut, tropical fruit waffles are some of the ways of using it.

5. Walnuts in stir-fries, adding them to a filling for pies, crusts, pastries, and tarts also works well, it can easily blend itself well be it sweet or savory preparations.

6. Cheese, spinach and walnut tartlets, chicken and walnut pies, walnut and mushroom crepes, soy walnut meatballs, tofu, and walnut Asian style stir fry are some of the ways to use walnuts too.

7. Add them for that crunch to a sandwich spread as well with avocado, lime, mint, garlic, and olive oil to spread its wholesome nutrition on the bread layering it to be relished.

8. Steamed fish with walnuts dressed in sweet chili sauce wrapped in lettuce leaves, walnut oatmeal idlis, walnut and tahini chutney, walnut butter on crackers with grapes and cheese like a canape concept.

9. Baked berry and walnut bread pudding with custard sauce, walnut parfaits, date and walnut mousse, chickpea walnut falafels in pita pockets, coriander walnut, and chili pesto sauce tossed with boiled pasta of your choice and fresh basil, parmesan shavings.

10. Walnut, Celery, and Cream Cheese in pastry cases called Vol-Au-Vents, open sandwiches, dips, and chutney concepts with walnut and paprika blended with tahini paste and mayonnaise can be offered with grilled and BBQ foods as well.

Here are a few simple and easy to make recipes with Walnuts for all our readers:

Recipe-

1] HERBED WALNUT & PEA DIP

Ingredients:

• Walnuts- 10-12 nos.

• Boiled chickpeas- 1 cup

• Garlic- 1 tsp chopped

• Coriander leaves tbsp. chopped

• Mayonnaise- ¼ cup

• Salt and crushed black pepper- to taste

• Roasted crushed cumin – ½ tsp

• Mixed herbs- ½ tsp

• Chili flakes-1/2 tsp

• Olive oil/ oil- 1 tbsp.

• Lime juice- 1 tbsp.

• Chilled water- 2 tbsp.

To serve the dip with: assorted sticks of vegetables/ crackers/ pita bread/ cheese straws/ Lavash etc.

Method:

1. Prepare all the ingredients for the dip and keep ready

2. Using a mixer grinder jar combine together all the ingredients and churn them well into a dip.

3. Remove and serve into a dip bowl, serve chilled.

2] HEALTHY FRUITY WALNUT SHAKE

Ingredients:

• Walnuts- 5 -6 nos.

• Soy milk/milk/oats milk/- 2 cups

• Vanilla essence or a pinch of green cardamom/cinnamon powder-1 pinch- [any 1]

• Banana- 1 no ripe

• Dates- 3 -4 no.

• Mint leaves- 4-5 no.

• Chia seeds/ sunflower seeds/pumpkin seeds- 1 tsp [any 1]

Can add any other nuts or dried fruits of your choice as well like apricots/ raisins/sultanas etc.

Method:

1. Prepare all the ingredients for the healthy shake.

2. Using a blender churn together all the ingredients to a smooth texture.

3. Pour into serving glasses and garnish as desired and relish.

Recipe-

3] WALNUT VEGGIE SOUP

Ingredients:

• Walnuts- 6-8 nos.

• Olive oil/oil -1 tbsp.

• Bayleaf-1 no

• Garlic- 1 tsp chopped

• Ginger-1 tsp chopped

• Spring onion/onion- 2 small- chopped.

Assorted mix vegetables of your choice: carrots/beans/peas/potatoes/pumpkin/capsicums/sweet potato/beetroot etc can be used.

For non-veg options: add boiled chicken/ saute prawns/ sliced sausages etc once the soup is ready.

• Salt and pepper to taste

• Water/veg stock- 3-4 cups

• Tomatoes-2 med sized chopped

• Mixed herbs- ½ tsp or fresh herbs like basil/rosemary/thyme

• Garam masala powder-1/2 tsp

• Milk top cream- 2 tbsp.- optional

• Coriander leaves- 2 tbsp. for garnish.

Method:

1. Prepare all the ingredients for this healthy and worthy soup.

2. Heat oil in a pan, add in the Bayleaf, onions, garlic, ginger & saute for a few seconds.

3. Add in the vegetables of your choice, tomatoes, salt, pepper, spices, herbs, chili flakes, tomatoes and mix well.

4. Add in the water/stock and simmer for 20-25 mins, cool, remove the Bayleaf, puree and strain the mixture.

5. Bring it back to a boil, check for seasonings, texture, etc and add in the cream, walnuts and mix well.

6. Serve hot.

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Brief About The Writer:

Dr. Kaviraj Khialani- Celebrity Master Chef, is a Mumbai-based Author, Writer, Healthy Eating - Lifestyle Specialist, Food Designer, Academician & having mastered over 33 International Cuisines, is also a Food & Beverage Consultant. He has worked with esteemed properties like the Taj Group of Hotels, Kuwait Airways to name a few, he has been awarded several Global and National Awards for his outstanding performance in his chosen field he loves to share his knowledge and experience of over 2 decades with the Food & Hospitality Industry.

Ingredient Ideology | Catching up on Carrots By: Dr. Kaviraj Khialani- Celebrity Master Chef.

Carrots are one ingredient that is so commonly used in our day to day cooking and finds its way into our kitchen in a number of ways and transforms itself into varied delicacies from simple to delectable ones too!

While for some of us carrots go perfectly well into a fresh squeeze with add ons turning it into a perfect liquid power punch to start the day to others it is a nice crunch to munch with their meals and in between to fill the gaps. There are a few of us of course who love to have it in the form of subzis, adding it into pulao, biryani, raita & even into soups, salads & sweets!

Carrots are a bunch of essential nutrients must for our body and benefits galore to catch up on. For me it has been there in a number of ways to work on with and relish it too from variations to my simple carrot juice to cumin crusted carrot sticks, gajar aur soy baked dish, carrot and quinoa salad, Tadkewala gajar aur palak ka raita & many more!

TOP 10: Health Benefits of Carrots:

1. Good for the eyes, rich in vitamin A, prevents stroke.

2. Helps reduce high blood pressure problems.

3. Assists in maintaining good digestive health.

4. Immunity booster for our body.

5. Helps to regulate our blood sugar levels.

6. Prevents macular degeneration & cleanses the body.

7. Glorifies the skin, powerful antiseptic & anti-aging ingredient.

8. Good source of beta-carotene, potassium.

9. Carrots are a low glycemic index vegetable.

10. Contains pectin which is a form of soluble fiber, it also contains 90% water and 10 % carbs.

Top 10: Culinary uses of Carrots in the Kitchen & Bakery:

Though we are aware of some of the classic ways of using carrots in our kitchen here are some twisted ideas as well to add to our plates!

1. Carrot, Grapes & Purple Cabbage salad tossed within a dressing with sweet lime, sea salt, a dash of honey & a sprinkling of roasted crushed peanuts & pumpkin or flax seeds.

2. Carrot & Pumpkin Shorba- a perfect cuppa on a cool chilly evening a pureed soup tempered with cumin, curry leaves & a hint of coconut milk to add to its flavor.

3. Gajar Aur Mattar Ka Tava Pulao – a good way to toss up leftover white rice with a tadka of turmeric, mustard & hing and a good handful of coriander leaves and roasted crushed peanuts to add to the crunch.

4. Hari Bhari Gajar Ki Subzi – a simple variation to our daily routine way of making a veggie, try carrots with soy chunks in a base of whole red chilies onion, garlic, little curd, spices & a good handful of blanched spinach leaves, pureed and laced into the subzi, have this one with phulkas!

5. Carrot & Methi ka Parantha- Try a mix of flours like makai ka Atta, whole wheat flour, soy flour & add a little shahi jeera and Kasuri methi to the dough, for the filling use grated carrots with chopped methi leaves in a quick toss with oil and ginger-garlic-green chilies and add in a little grated sweet potato and a dash of crushed black pepper and stuff them into the paranthas for a change well deserved.

6. Baked Carrot & Raisin Muffins with a combination of whole wheat and oatmeal flour finished off with a dusting of cinnamon & brown sugar dust, great to go with a nice hot cuppa coffee!

7. Honey Glazed Carrot & Cardamom Pancakes topped with walnut and date crumble, served with a nice warm chunky dark chocolate sauce, garnished with sliced fresh strawberries! I’m sure you loved this one, sounds like a plan for Valentine isn’t it?

8. Gajrela Baked Mini Samosas with a Kiwi Chili Chutney- our Favourite gajar ka halwa, wrapped in a sweet samosa Patti, baked to perfection and served warm with a fresh kiwi, mint, honey & chili salsa sauce, that’s something you must try!

9. Baked Gajar Halwa with Brownies served with a Rum & Raisin Sauce- This one is surely going to have your guests ask for more…a nice delicate gajar ka halwa, layered with crumbled chocolate brownies, add a little regular vanilla sponge as well if desired to balance it, and a nice drizzle of homemade desi rabdi with a nice handful of nuts, cover it and bake for 15 to 20 mins in a medium-hot oven, serve it warm with nice honey, rum and raisin sauce garnished with glazed cherries.

10. Gajar Aur Gulkhand Ki Mithaas- an awesome carrot halwa converted into a mousse concept blended with china grass to set it and Gulkhand to add its touch and taste in between the layers, top it up with a nice coconut praline/crushed chikki for garnish, serve it chilled.

Here are a couple of simple & tasty carrot recipes for our readers to try and stay fit!

Recipe:

1] Casanova Carrot Salad

Ingredients

For the Base of the Salad:

Assorted shredded cabbage/ torn lettuce leaves- 1 cup

For the Body of the Salad:

Carrots- 150gms, grated.

Boiled chickpeas- 1 cup

Chopped green chilies-1/2 tsp

Chopped deseeded tomatoes- 1 small.

Celery- 3 to 4 tbsp. cut into small pieces

For the dressing of the Salad:

Olive oil- 1 tbsp.

Lime juice/sweet lime juice- 3 to 4 tbsp.

Mustard paste-1/2 tsp

Sea salt/ pink salt/rock salt- ¼ tsp

Mint leaves to 10 torn.

Honey- 1 tsp

Roasted crushed cumin powder-1/2 tsp

Dash of chili sauce-1 tsp

Crushed black pepper-1/2 tsp

For the garnish of the Salad:

Assorted fresh herbs/microgreens.

Assorted nuts/ seeds of your choice.

Sliced green/black grapes/ shavings of parmesan etc.

Method:

1. prepare all the ingredients for the salad.

2. assemble the dressing in a mixing bowl, mix well and toss up the body with the dressing.

3. arrange the base on a serving plate and arrange the salad and garnish, serve immediately.

Chefs Variations:

1. for the non-veg options in the same salad try adding some sliced chicken salami/ham/ cubes of boiled eggs.

2. to add some more nutritive value in the dressing add some ripe papaya puree into the dressing as above.

3. try adding a choice of seasonal fruit as well like grapes, strawberries etc into the salads to balance it.

Recipe-

2] Orange Mystic

Ingredients:

Carrots- 200gms, peeled & roughly cut

Sweet potato- 1 no, peeled, cubed

Olive oil-1 tbsp.

Garlic- 1 tsp chopped

Spring onions-2 small chopped

Salt and pepper to taste

Veg stock- 4 to 5 cups

Assorted herbs of your choice tsp

Fresh orange juice- ½ cup

Fresh cream/sour cream/vegan cream- 1 tbsp.

Fresh mint/herbs for garnish.

Method:

1. prepare all the ingredients for the soup.

2. heat olive oil in a pan add in the garlic, onions & saute for 1 min and add in the carrots and sweet potato.

3. add in the seasonings and herbs to taste and vegetable stock/water and allow to come to a boil.

4. simmer for 15 to 18 mins, remove from flame and allow to cool.

5. puree the soup, strain it and bring it back to a boil.

6. check for seasonings, adjust texture as needed and finally add in the orange juice and turn off the flame.

7. serve the soup hot garnish with fresh herbs.

Chefs Variations:

1. Try adding assorted veggies of your choice with carrots in the soup like yellow pumpkin, peas, Bottlegourd, also try using lemongrass to flavor the soup.

2. For the non-veg options use boiled boneless chicken cubes or shreds for the garnish and use chicken stock to prepare the soup.

3. The same soup can be enjoyed chilled during summertime, portion it into shot glasses & add a dusting of crushed cumin and rock salt with a few fresh basil leaves for garnish.

Brief About The Writer:

Dr. Kaviraj Khialani- Celebrity Master Chef, is a Mumbai based Author, Writer, Healthy Eating - Lifestyle Specialist, Food Designer, Academician & having mastered over 33 International Cuisines, is also a Food & Beverage Consultant. He has worked with esteemed properties like the Taj Group of Hotels, Kuwait Airways to name a few, he has been awarded several Global and National Awards for his outstanding performance in his chosen field he loves to share his knowledge and experience of over 2 decades with the Food & Hospitality Industry.